Join the trip to a sound mind and body with PE Rides. Together, let's go and journey for a healthier lifestyle. I am Teacher Ruby, your PE buddy.
Come and enjoy the ride. Today we will have our first PE10 interactive lesson. We will assess your physical exercises and daily activities. Before we proceed to our lesson for today, I will show you an illustration of a daily routine.
What do you observe in this picture? Obviously, this is not a picture of an active lifestyle. This pattern of daily routine shows an inactive and sedentary lifestyle that can negatively affect our health. Managing our lifestyle entails making modifications in our routine. These are aspects of our lifestyle that we can change to improve our health.
Eating habits Body weight Sleeping habits Physical activity While there are factors that we do not have control over, like age and genes, improving your lifestyle can help push back their negative effects. For instance, we... We cannot stop the aging process, but we can delay the signs of aging from showing by being more active and avoiding unhealthy dietary choices.
A sedentary lifestyle could lead to... to obesity which could cause a number of different health problems high blood pressure diabetes heart disease gallbladder disease osteoarthritis kidney disease some cancers sleep apnea we can begin our journey to a healthier body by simply modifying some of our daily activities and routine It can be through doing household chores or doing regular physical activities such as playing sports, taking the stairs instead of using the elevators, walking, dancing, or engaging into a regular exercise such as strength training. So, grade 10 P.E.netics, what is strength training?
strength training. Why do we need it? Strength training is designed to improve muscular fitness by exercising a specific muscle or muscle group against resistance which includes free weights, Weight machines are our body weights. Developing the core muscles or abdominal area is essential in doing strength training. Aside from improving posture, balance and stability, it also boosts the effectiveness of workouts and reduce the risk of injuries.
Strengthening our balance and stability allows us to improve our physical fitness and fitness. allow us to have better control of our movements and help us perform our daily activities better. Strength training improves overall health and well-being because our bones, muscles, Tendons and ligaments are strengthened and toughened. Strength training also increases metabolism, improves cardiac function, and elevates good cholesterol. There are two terms concerning strength exercises, reps, repetitions, and sets.
Don't be confused with the terms rep and a set. I'll show you the difference between the two. A wrap.
A repetition is one full movement from starting point to finish. For example, I will do a bicep curl. So I have weights on my hands, but if there is no available gym equipment such as dumbbells, you can use alternative weights such as water containers and other things around you with weights. So here it goes.
Press it up to the shoulder and bring it back down. That is one full rep or repetition. Let's say two sets of five reps. Here it goes.
One. Two, three, four, and five. Do it again.
One, two, three, four. and five. So that means a set is a group of repetitions.
The most basic training design is to have anywhere between six and fifteen repetitions in a set. and performing 3 sets. Some people will go for 6 to 9 reps. Some will go for 9 to 12. And some will go for 12 to 15 reps in a set.
These numbers are for upper body strength training. The lower body reps must be anywhere between 15 to 25 reps also with three sets. Our training programs will differ in the number of sets and repetitions based on our goals and what's best for us. Let's perform a different exercise instead of the dumbbells, pick up your pen and paper and do this activity. Make a list of different physical activities that you have done for the past weeks and identify whether it is healthy or unhealthy.
Thank you. My dear Grade 10, remember having an active lifestyle is important to keep you healthy. It improves our health and reduce the risk of developing several diseases. It also activates... the brain neurons that make a person feel relaxed and happy.
Another factor to consider before getting into strength training program is the FITT principle. What is the FITT principle and why is it important? The FITT principle is an acronym. 4. Frequency, Intensity, Time, and Type These are the key factors in designing an exercise program that will address our current fitness level.
The proposed recommendations should be observed to reduce the risk of injury and encourage the adoption of active lifestyle. To learn more about FITT principles in training, let us watch this video. Frequency refers to the number of seconds.
sessions in a week. It depends on the current fitness level of a person and the type of activity performed. Rest days are important as well.
Always allow the body to recover. Beginners should exercise less frequently as compared to athletes. As the fitness level increases, the individual can increase the number of sessions gradually.
Intensity is the difficulty level of the exercise. Take note that each type of exercise has its own method of estimating intensity. Time means the duration or distance covered in an exercise session. How long will you do the exercise? That means it is based on the intensity and the type of activity we will perform.
Type is the kind of exercise or activity and it depends on our fitness goal and current fitness level. So grade 10, here is an example of a strength training workout plan chart. 2-3 days per week 8-12 repetitions per set 20-45 minutes workout Resistance training using body weights Let's do a recap of what you've learned today.
We discuss the importance of having an active and healthy lifestyle. We also assess our daily activities and exercises, whether they are healthy or unhealthy habits. And we were able to give examples of active physical activities such as strength training. And that's all for today's episode, Grade 10 PEnetics. Thank you for tuning in to DepEdTV.
Learn more and work out with me in our next lesson. This is Teacher Ruby, your PE buddy, saying goodbye for now and see you next time.