ACTIVE

RECREATION

(FITNESS)
FITNESS
• Fitness is a universal concern.
• Fitness is not only for athletes, sportsmen, PE
teachers and fitness instructors but also
concern for students, parents, and other
members of the community.
• If we become strong ad productive members
of our community, we must address the very
basic requirement of such goal, the sustaining
base of any endeavor we undertake, fitness.
Fitness Survey
Are you into? YES NO
Walking /Jogging
Biking
Hip-hop dancing
Playing badminton
Playing volleyball/basketball
Swimming
Strength training
Aerobics exercise
Ballroom dancing
Hiking
Yoga exercises
Zumba exercise
Malling
Hiking
Reflective Questions:
• How do you feel about the different
activities you are engaged in?
• What influence your choice of physical
activity?
• What challenges do you encounter in
performing the activities?
• How do these activities affect you and your
lifestyle?
• How do you benefit from engaging in these
activities?
 START BEING FIT – STRETCH IT OUT
The Warming Effect
An effective warm-up exercise should:
 Increase blood flow to the muscles
 Increase muscle elasticity
 Gently raise heart beat
 Increase mental alertness
 Increase core body temperature
 WARM-UP EXERCISE
• Neck Stretch
• Shoulder Rolls
• Side Arm Stretch
• Tricep Stretch
• Hamstring Stretch
• Quadricep Stretch
• Outer Thigh Stretch
• Inner thigh Stretch
 WARM-UP EXERCISE
• Calf Stretch
• Knee Bends/Squat
 Healthy Lifestyle Guidelines
1. Perform around 20-30 minutes of moderately intense physical
activity on most days of the week. It can an accumulation of
minutes for each day.
2. Eat a healthy breakfast everyday.
3. Manage stress effectively.
4. Get 7 to 8 hours of sleep per night.
5. Perform simple flexibility exercises involving all joints of the body.
6. Eat a healthy diet that is rich in whole-wheat grains, fruits, and
vegetables and is low in saturated and trans fats.
7. Do not use tobacco in any form and avoid second hand smoke.
8. Maintain your recommended body weight through adequate
nutrition and exercise.
9. Have at least one close friend or relative in whom you can confide
in and to whom you can express your feelings openly.
10. Be aware of your surroundings and take personal safety measures
at all times.
• An active lifestyle is increasingly linked to health
benefits. The risks to health come from being
completely sedentary or mistaking a busy lifestyle
for an active one.
• Being physically active can help you achieve a
healthy weight and prevent excessive weight
gain. However, physical activity is also important
to all other aspects of your health. Benefits
include sleeping better at night, decreasing your
chances of becoming depressed, and helping you
look good. When you are not physically active,
you are more likely to have health problems,
including heart disease, type 2 diabetes, and high
blood pressure.
• The amount of physical activity needed to
manage body weight depends on calorie
intake and varies a lot from person to person.
Some adults will need to do more physical
activity than others to manage body weight.
• The question you can ask your self is: Am I happy
with my weight?
• Part of enjoying a higher quality of life is being
happy with yourself. If you are not, you either
need to do something about it or to learn to live
with it.
• There is no quick and easy way to take off excess
body fat and keep it off for good. Weight
management is accomplished by making a
lifetime commitment to be physically active and
have proper food selection. When taking part in a
weight/fat reduction program, you also have to
decrease your caloric intake, be physically active,
and implement strategies to modify unhealthy
eating behaviors.
 Weight Loss Strategies
• Make a commitment to change. You must accept that you
have a problem and decide that you really want to change.
• Incorporate exercise into the program. Choosing enjoyable
activities, places, time, equipment, and friends to work out
with will help you get motivated.
• Avoid automatic eating. Many people associate certain daily
activities with eating, for example cooking, watching
television, or reading. Most foods consumed in these
situations lack nutritional value or are high in sugar and fat.
• Stay busy. People tend to eat more when they sit around and
do nothing.
• Try “junior size” instead of “super size”. People who are
served larger portions eat more, whether they are hungry or
not. Use smaller plates, bowls, cups, and glasses.
 Weight Loss Strategies
• Eat slowly and at the table only. Eating at the table
encourages people to take time out to eat and deters
snacking between meals. After eating do not sit around the
table but rather, clean up and put away the food to avoid
snacking.
• Cut unnecessary items from your diet. Substituting water
for a daily can of soda would cut calories from your diet.
• Do not serve more food than you should eat. Measure
food in portions and keep serving dishes away from the
table.
• Think positive. Avoid negative thoughts about how difficult
changing past behaviors might be. Instead think of the
benefits you will reap, such as feeling, looking, and
functioning better, plus enjoying better health and
improving the quality of life.
• Do you consider yourself
overweight? If so, how long have
you had a weight problem? What
attempts have you made to lose
weight, and what has worked best
for you?
• The risk of being obese and
overweight will bring a lot of health
problems to many individuals. Read
the health consequences
accompanied by being obese.
Manage your weight properly while
you are still young and influence
the people around you by setting
good examples on how you can be
fit and healthy always.
 Health Consequences of Excessive
Body Weight
Being overweight or obese increases the risk for:
• high blood pressure • type 2 diabetes
• congestive heart failure
• obstructive sleep apnea and respiratory problems
• poor female reproductive health (menstrual irregularities)
• psychological disorders (depression, eating disorders,
distorted body image, discrimination, and low self-esteem)
• shortened life expectancy
• decreased quality of life
• gallbladder diseases
• stroke
• gout
EATING DISORDERS
• Eating disorders are illnesses that involve
crucial disturbances in eating behaviors
thought to stem from some environmental
pressures. These disorders are characterized
by an intense fear of becoming fat, which does
not disappear even when the person is losing
weight in extreme amounts.
EATING DISORDERS
• ANOREXIA NERVOSA – an eating disorder
characterized by self-imposed starvation to lose and
maintain very low body weight due to a false/distorted
perception of being fat
• BULIMIA NERVOSA – an eating disorder characterized
by a pattern of binge eating and purging in an attempt
to lose weight and/or maintain low body weight
• BINGE-EATING DISORDER – an eating disorder
characterized by uncontrollable episodes of eating
excessive amounts of food within a relatively short
time
• EMOTIONAL EATING – the consumption of large
quantities of food to suppress negative emotions
• What do you think is the key to weight
management?
• The combination of diet and exercise
leads to greater weight loss. Exercise
increases the rate of weight loss and is
vital in maintaining the ideal weight. Not
only will exercise maintain lean tissue,
but those who exercise and remain
physically active for 60 or more minutes
per day are able to keep their weight off.
 Definitions of Leisure, Play, and
Recreation
Concept Definition
Leisure as Leisure is time free from obligations, work, (paid and unpaid),
and tasks required for existing (sleeping, eating)
time
Leisure as Leisure is a set of activities that people engage in during free
time – activities that are not work-oriented or that do not
activity involve life maintenance tasks such as housecleaning or
sleeping.
Play Play is an imaginative, intrinsically motivated, non-serious,
freely chosen, and actively engaging activity.
Recreation Recreation is an activity that people engage in during their free
time, that people enjoy, and that people recognize as having
socially redeeming values and generates a general sense of
well-being.
Benefits of Recreational Activities
• enhances personal growth
• helps to build self-esteem and confidence
• reduces tension and anxiety
• encourages spiritual renewal and personal
growth
• increases mental relaxation
• generates a general sense of well being
• teaches positive conflict resolution skills
• provides alternatives to self-destructive behaviors
Having fun is not the ONLY reason
to engage in recreational activities!
Understanding the recreation
benefits is an essential component
in building your character and
personality.
 THE GOOD DOSE OF EXERCISE
You should increase the dose or amount of physical
activity or exercise to see changes in your fitness level.
This is the overload principle, which is guided by the
FITT Principle that is composed of the following:
a. Frequency refers to how often you involve yourself in
regular physical activity or exercise.
b. Intensity refers to how hard you should exercise or the
level of difficulty of your physical activity.
c. Time refers to how long you should engage in a specific
physical activity.
d. Type refers to the kind of exercise or physical activity you
should engage in.
PHYSICAL FITNESS ASSESSMENT
 FITNESS WALKING
Walking is generally considered as a
moderate physical activity, but it is
effective in promoting metabolic
fitness and overall health. To achieve
cardiovascular fitness, walking must be
done intensely enough to elevate the
heart rate to target zone levels.
 20 Benefits of Walking
1. helps with weight management
2. accessible to everyone
3. doesn’t require special equipment
4. one of the easiest ways to get more active
5. reduces symptoms of depression and anxiety
6. a low impact exercise
7. lowers low-density lipoprotein (LDL) cholesterol (the
“bad” cholesterol)
8. raises high-density lipoprotein (HDL) cholesterol (the
“good” cholesterol)
9. lowers blood pressure
10. reduces the risk of some cancers
 20 Benefits of Walking
11. helps reduce risk and/or aids with the
management of type 2 diabetes
12. helps maintains strong bones
13. reduces the risk of heart attack
14. less likely to lead to injuries
15. reduces stress
16. reduces the risk of heart disease
17. you don’t have to pay for it
18. builds aerobic fitness
19. helps maintain lean muscle tissue
• How does walking compare to running?
Walking can provide you the same benefits
as a running program. General health benefits
are acquired from walking. For cardiovascular
benefits, the key is walking fast enough to get
your heart rate up.
• What should I look for in walking shoes?
– low heels
– flexible sole
– lightweight and breathable fabric
– great fit
• How can I prevent shin pain?
Painful or aching shins are very common for
new walkers. It can also be a problem when
increasing speed or distance.
• To avoid aching shins:
– increase speed and distance gradually
– wear good, flexible, walking shoes with a low heel
– perform ankle circles and toe points before and after
your walks
– stretch your calves and shins well after your walk.

• How many calories are burned when walking one

mile?
An average 100 calories per mile. It varies
depending on the individual, speed, terrain, etc.
• What should I eat before doing a walking
activity?
Eat something high in carbohydrates, whole
grain cereal, whole wheat bread, and banana. Do
not eat anything heavy, fatty, or that might upset
your stomach (this will be different for each
individual). Whatever you eat should be
something you have previously tried so you know
how you react to it. Be sure to drink water during
and after the walk.
 Tips to Enjoy your Walking Routine
• Pass the talk test. If you can’t talk while walking,
you are exercising too hard. Slow down.
• Walk before you run. Starting a running program
might be painful, and pain is no fun. Become a
walker first. Condition your body with a low-impact
activity and later on you will be better prepared for
higher-impact exercises such as running.
• Wear bright clothing. Strive to be seen, not part
of an accident scene.
• Warm-up before you walk and cool-down after.
• Change your route. Explore other walking trails or
route in your vicinity.
 Tips to Enjoy your Walking Routine
• Listen while you walk. Listen to your favorite music
while walking to be motivated to finish. You can use an
electronic device to play music.
• Walk with a friend. Invite a friend or a family member
to join your fitness walking.
• Meditation or prayer. Use your walking time to
meditate or pray.
• Join a walking club. Plan attending a big walking event
like “Walk for a Cause” to add some excitement and
variety to your walking.
• Crosstrain. Alternate walking days with biking,
swimming, playing badminton or other exercise to
maintain a healthy heart.
 Exercise Safety Guidelines
1. Select exercises that will involve all major muscle
groups: chest, shoulders, back, legs, arms, hip, and
trunk.
2. Select exercises that will strengthen the core. Use
controlled movements and start with the light-to
moderate resistance.
3. Never lift weights alone. Always have someone
work out with you in case you need a spotter or
help with an injury.
4. Warm-up properly before performing a light-to
moderate intensity aerobic activity (5 to 7 minutes)
and some gentle stretches for a few minutes.
 Exercise Safety Guidelines
5. Maintain proper body balance that involves good
posture, a stable body position and correct posture
in sitting, lying and other exercise positions.
6. Breathe naturally. Inhale during the eccentric
phase (bringing the weight down) and exhale
during the concentric phase (lifting or pushing the
weight up).
7. At the end of each strength-training workout,
stretch out for a few minutes to help your muscles
return to their normal resting length and to
minimize muscle soreness and risk of injury.
Myths and Fallacies about Weight and
Strength Training
Myth 1: Females who lift weights will develop big,
bulky, muscles like those of males.
Myth 2: Muscle can turn to fat if a person stops
lifting weights.
Myth 3: Strength training reduces flexibility.
Myth 4: Strength and weight training will make you
slower and less coordinated.
Myth 5: Elderly people should avoid strength
training.
Myth 6: Weight training is a good way to improve
cardiovascular fitness.
Myths and Fallacies about Weight and
Strength Training
Myth 7: Strength training is harmful to the
growth and development of adolescents.
Myth 8: Female muscles will not develop
strength.
Myth 9: Strength training has few benefits for
women and will only detract from their personal
appearance.
Myth 10: Strength training slows down the
aging process of men more than women.
 The Many Benefits of Yoga Exercise
It increases respiratory efficiency.
2. It improves posture and balance.
3. It increases one’s endurance and energy.
4. It improves one’s memory, concentration,
mood and self-actualization.
5. It decreases anxiety and depression.
6. It is relaxing. It has slow dynamic and static
movements.
 The Many Benefits of Yoga Exercise
7. It has a low risk of injuring the muscles and
the ligaments.
8. It increases one’s flexibility and is good for
muscle toning.
9. It is the best way to build core strength.
10. It tests mental endurance and physical
stamina.
11. It is a good form of meditation.