MOVEMENT ENHANCEMENT (1ST SEM) Section 2 An integrated Physical Education and sports

development program in all schools in the Philippines

VISION
shall be undertaken by the Department of Education in
A leading technology-driven university responsive to the accordance with the following guiding principles:
developmental needs of changing societies.
1. The goal of Physical Education is to instill in young
MISSION citizens a proper appreciation of the importance of
physical development hand in hand with the mental
To develop globally competitive and socially responsible development in individual and social activities;
professionals through technology-driven instructions,
innovative researches, sustainable extension programs 2. The sport and other activities in a Physical Education
that will enhance the lives of people in the communities. program should provide opportunities for the athletic
development of children and youth who have the
COLLEGE GOAL competitive spirit as well as grace, coordination, stamina
The Institute of Physical Education develops three goals and strength;
that are continuum of the existing RTU goals will sharpen 3. A well–rounded program for sports development in
the focus of the department on student’s achievement the schools requires effective organizational planning
over the next five years as the Rizal Technological and administration with provisions for adequate training
University continues the path to excellence. facilities and sustained stable financing.
Goals – Students Achievement Physical Fitness and its Components
Goals – Fiscal Responsibility Physical Fitness it is the ability of an individual to perform
Goals – Stakeholders Community daily tasks vigorously and alertly, without undue fatigue
and still has ample amount of energy to enjoy leisure and
BACKGROUND OF PHYSICAL EDUCATION AND meet emergencies.
MOVEMENT ENHANCEMENT
Components of Physical Fitness
Physical Activity Readiness Questionnaire 2020 (PAR-Q)
A. HEALTH- RELATED PHYSICAL FITNESS
This is a tool used to test an individual’s capability to be
engaged in a particular Physical Activity; it will serve as a - Consists of those components of physical fitness that
reference to determine if an individual is fit enough to do have a relationship with good health.
the activity, aforementioned. This can also help in 1. Body Composition
knowing one’s physical strengths, and weaknesses; as
well as in seeking medical assistance, if necessary. - Relates to the relative amounts of muscle, fat, bone and
Physical Education is an integral part of the educational other vital parts of the body.
program designed to promote the optimum
2. Cardiovascular Fitness
development of an individual physically, mentally,
socially, emotionally and spiritually through total body - Commonly term as cardiovascular endurance, relates to
movement in the performance of properly selected the ability of the circulatory and respiratory systems to
physical activities. supply oxygen during sustained physical activity.

-Is instruction in the development and care of the body 3. Flexibility

ranging from simple calisthenic exercises to a course of
- Relates to the full range of motion available at a joint
study providing training in hygiene, gymnastics, and the
performance and management of athletic games. 4. Muscular Endurance
(Merriam Webster)
- Relates to muscle to continue to perform without
Legal Basis of Physical Education fatigue.
Article 14, Sec. 19 of 1987 Constitution States that 1. 5. Muscular Strength
“the state shall promote Physical education and
encourage sports program league competitions and - Relates to the ability of the muscle to exert force.
amateur sports, including training for International B. SKILL-RELATED FITNESS
competitions; to foster self-discipline, teamwork, and
excellence for the development of a healthy and alert - Consists of those components of physical fitness that
citizenry”. 2. “All educational institutions shall undertake have a relationship with enhanced performance in sports
regular sports activities throughout the country in and motor skills.
cooperation with athletic clubs and other sectors”. 1. Agility
Republic Act No. 5708: An Act Proving for the - Relates to the ability to rapidly change the position of
Promotions and Financing of an Integrated Physical the entire body in space with speed and accuracy.
Education and Sports Development Program for the
Schools in the Philippines Section 1 This Act shall be 2. Balance
known as the “The Schools Physical Education and
- Relates to the maintenance of equilibrium while
Sports Development Act of 1969”.
stationary or moving.
3. Coordination

- Relates to the ability to use the senses such as sight and BALANCE -Training that helps in stabilizing
hearing, together with body parts in performing motor TRAINING the core muscles. (Mayo Clinic)
tasks smoothly and accurately. FLEXIBILITY AND-Flexibility is an important aspect
STRETCHING of Physical Fitness. Stretching
4. Power exercises promote flexibility, it
improves the range of motion of
- Relates to the ability to the rate at which one can
your joints and may promote
perform work.
better posture.
5. Speed -Stretching are done after warm-
up. (Mayo Clinic)
- Relates to the ability to perform a movement within a FREQUENCY -The rate at which something
short period of time. occurs or is repeated over a
particular period of time or in a
6. Reaction Time
given sample.
- Relates to the time elapsed between simulation and the -How often you exercise?
beginning of reaction to it. Ex. 3 to 4 times a week
INTENSITY -Is the state or quality of being
PHYSICAL FITNESS TEST intense extreme force, degree or
amount.
FITNESS TEST-COMPONENTS TO BE DEVELOP -How hard you exercise?
Ex. Low, Moderate, High Impact
✓ Sit and Reach -Flexibility
TIME (sets and – How long you exercise?
✓ Curl-Up -Abdominal Strength reps) Ex. 60 to 120 minutes

✓ Push-Up -Arm Strength TYPE – What kind of exercise you do?

Ex. Cardio – Jogging, Swimming,
✓ Vertical Jump -Leg Power Cycling etc
PROGRESSION The process of developing or
✓ Hexagon -Agility
moving gradually towards a more
✓ 3 Minutes Step- Up -General Endurance advanced state "the normal
progression from junior to senior
✓ 30-Meter Dash -Speed status”.
REGRESSION The process or an instance of
TERMINOLOGIES IN PHYSICAL EDUCATION regressing, as to a less perfect or
PHYSICAL FITNESS less developed state.
CONTRALATERAL Relating to or denoting the side of
– Is your ability to carry out tasks without undue fatigue. the body opposite to that on
(Merriam Webster) which a particular structure or
condition occurs.
-Is an essential requisite leading an active and healthy IPSILATERAL Belonging to or occurring on the
lifestyle. It does not just boost the endurance and same side of the body.
strength of the body, but it also improves the person’s FLEXIBILITY -the quality of bending easily
lifestyle. Physical fitness can be difficult to sustain, without breaking
especially with the strains and stresses of contemporary MOBILITY -the ability to move or be moved
lifestyles, having little chance for recreation and most of freely and easily
all, exercise. LOCOMOTOR -The definition of a locomotor is a
machine, person or animal that
FITNESS PROGRAM can move from one place to
-It is a plan to help someone improve their health and another.
NON- -Movement is moving on the spot
physical condition. (Collins English Dictionary)
LOCOMOTOR without going anywhere.
AEROBIC FITNESS (Cardio or Endurance) Movement Enhancement

- It is the cornerstone of most fitness training programs. Aims to teach the human movement and its benefits to
(Mayo Clinic) the body’s health and well-being. It is a guide to provide
basic and sufficient knowledge how to perform various
CORE EXERCISES movements.
-The muscles in your abdomen, lower back and pelvis – Objectives of Movement Enhancement
core muscles. Core strength is a key element of a well-
rounded fitness training program. (Mayo Clinic) “Building the capacity of the participants to deliver the
said course effectively”.
STRENGTH TRAINING (Muscular Fitness)
Movement is a basic activity of a man. We start moving
-It helps you increase bone strength and muscular during conception and stop at death.
fitness. (Mayo Clinic)
QUICKENING – baby’s first movements inside the womb.
(Quickening starts during the 16th to 24th week of
pregnancy. And it also means that the baby is alive and parts that work together to produce
healthy. It can be a form of gentle kicks, flutter, swish or movements.
roll.)

At Birth (After Few Months)

5. Epidemiology
- Arm and legs Flexing/ - Tumble
Stretching - Crawl - is related to the branch of medicine that deals
- sucking - Stand with the incidence, distribution, and possible
-Tonic Neck Reflexes - Walk control of diseases, and other factors relating to
health.

General factors affecting Movement

Childhood
1. Physiological Factors
• More Complex and wider range of Motion, Balance, - Parts, and functions of the different parts of
Muscle Strength, coordination, and endurance. the body can affect human movement.
2. Psychological Factors
• They become more aware of adjusting their moves - Fear, anxiety, anger, high morale, and self-
according to the situation, places, events, and people confidence are some of the factors that can
they encounter. affect the movements of an individual.
Adulthood 3. Sociological Factors
- Membership in a group can influence
• More complex BUT more ACCURATE and precise motor participation
skills necessary to his/her daily activities. 4. Physical Factors
Physical Development and Movement - Body composition, injuries, and rest are factors
that hinder human movement.
• Is the foundation of Physical Education 5. Nutrition, Hydration, and Proper Rest
- People who have proper nutrition, and well
•Experiencing and developing a wide range of
rested body are stronger and can engage in a
fundamental to specialized complex movement skills
wider variety of activities compared to those
that will improve his/ her motor and mental skills, self-
who are malnourished and tired.
confidence, self-awareness, and personality in general
that are needed in having a healthy lifestyle. Parts of the Body
Movement Education • Our body is an ultimate mover that makes us to enjoy
and satisfied. and each part has its own function that
• Refers to a wide variety of experiential activities where
depends on one another.
one learns the capabilities of their bodies. The focus of
movement education is to enhance the motor skills of • Knowing the parts of the body, its system, and
the learners through movement. capabilities and limitation are essential for physical
education and for effective performance in physical
Significance of Human Movement
activities.
• The study of Human enhancement gives us better
1. Posture is the position, pose, or figure of the
understanding of our body and its parts, functions,
body, specifically in sitting and standing position.
capabilities, and limitations.
2. Alignment is the proper positioning or state of
• By having better knowledge about movement adjustment of parts in relation to each other.
mechanisms, we become more efficient in doing our 3. Placement is an accurately and suitable place of
daily activities, P.E practicums, dance and sports. different parts of the body.
• Preventing and Treating Injuries In Standing Position
• Plan diet to ensure healthy lifestyle - Head should be facing straight ahead
Different Sciences related to Human Movement - Feet should be about shoulder with and pointing slightly
outward
1. Sports Biomechanics Kinesiology (Sports
Biomechanics) - Stand with your weight
- refers to the science of human movement
- Avoid locking your knees
2. Exercise Physiology
- deals with the study of internal systems and how - Keep your shoulder straight, and don’t let them slouch
they are affected by science and body forward
movements.
3. Sports Psychology - Do not bend over a table or desk without bending your
- focuses on the study of human behavior that knees
affects sports performance, exercise, and other - if standing for a long period of time, shift weight from
physical activities. one foot the other
4. Anatomy
- Is the branch of biology concerned with the In Sitting Position
study of the structure of organisms and their
- The head should be in position 3. Endomorph
- Broad, rounded figure, large head, heavy neck,
- Sit back straight and shoulders back
and ruddy face. Has high tendency to store body
- Tighten the abdominal muscles and cross legs to the fat
ankle
MAN’S BIOLOGICAL MAKE-UP AND FITNESS
- Distribute the body weight evenly on both hips
Body system is an arrangement of organs closely allied
- Keep feet flat on the floor or related to each other to do particular job.

- When driving, sit close to the pedals A System is made up of organs (collection of tissues with
similar function) which in turn are made up of cells (basic
- Avoid sitting in the same position for a long period of structural unit of all living organisms).
time
Cell is the biological basis of life.
In Lifting Position
SKELETAL SYSTEM
- Bend the knees and hips
- Protects the body organs
- Bend from the waist with legs straight
- Storing minerals that the body utilizes.
- Hold objects close to the body
- Provides form and structure for the muscle to work
Importance of Correct Alignment against.
It is important to have a correct alignment to avoid strain - Support the body
on the muscles, fatigue or injury. Muscles must be in
condition and in balance to avoid misalignment of TYPES OF BONES:
skeletal framework.
1. Long bones – Humerus, Ulna, Radius, Fibula, Tibia,
Benefits of proper placement Femur, Metacarpals, Phalanges

1. Perform task or activity with proper form. 2. Short bones – Carpal bones, Tarsal bones

2. Prevent stress, anxiety, or fatigue. 3. Flat bones – Skull bones, Ribs, Sternum, Scapulae

3. Prevent postural deviation. Note: The thoracic cage protects the heart and lungs. The
thoracic cage is formed by the (a) sternum and (b) 12
4. Prevent muscles strain and pain. pairs of ribs with their costal cartilages. The ribs are
5. Contribute to good appearance anchored posteriorly to the 12 thoracic vertebrae. The
sternum consists of the manubrium, body, and xiphoid
Body types process. The ribs are classified as true ribs (1–7) and false
Body types or physique classification distinguish certain ribs (8–12). The last two pairs of false ribs are also known
physiological and personality traits. Good physique as floating ribs (11–12).
boosts an individual morale and self-confidence. On the 4. Irregular bones – Skull, Vertebrae, Hip
other hand, people who does not have good physique
are more conscious and have low self-esteem. 5. Sesamoid bones – Patella

Body Types Human Skull

William Sheldon, an American psychologist known for - Protection of the brain

his theory on associating physique Upper Limb Lower Limb
with personality and delinquency. *Clavicle *Pelvic Girdle
Ernst Kretschmer, a German psychiatrist who proposed *Humerus *Femur/Os femuris(longest
the types of physique similar to Sheldon’s classification. *Scapula and strongest bone)
*Radius *Tibia
Namely,
*Ulna *Fibula
- Asthenic (thin, small, weak) *Carpal Bones *Calcaneus
- Athletic (muscular, large-boned) *Metacarpal Bones *Talus
- Pyknic (stocky, fat) *Phalanges *Metatarsal
- *Phalanges

SHELDON’S BODY TYPES

Major Mascular System
1. Ectomorph
- Lean, slim, shallow chested, and tall proportion 1.Pectoralis ▪ORIGIN: Cartilages of 2nd to 6th ribs,
to their weight. Has difficulty in building muscles. Major sternum & medial half of clavicle
2. Mesomorph ▪INSERTION: Grater tubercle to
- Muscular with broad shoulders, well-developed Humerus
chest, robust and strong. Has good metabolism ▪FUNCTION: Adducts, flexes & rotate
and responsive muscle cells. upper arm medially.
 2.Pectoralis ▪ORIGIN: Cartilages of 3rd to 5th ribs 3. Skeletal Muscles - Attach to the skeleton and
Minor ▪INSERTION: Coracoid process or provide the skeleton with the
scapula ability to move
▪FUNCTION: Pull scapula forward &
downward
3.Serratus ▪ORIGIN: Lateral surfaces of upper Common Terms in Anatomical Structures
Anterior 8th or 9th ribs 1. Medial plane or midline – refers to bilateral
▪INSERTION: Vertabral border ofthe
symmetry, especially that of the body.
scapula
2. Anterior (ventral) – body part going to the front, or
▪FUNCTION: Draws scapula forward
in front
4.Deltoid ▪ORIGIN: Lateral 3rd of the clavicle,
spine & acromion process of scapula 3. Posterior (dorsal) – refers to the rear or behind
▪INSERTION: Deltoid tubercle of 4. Superior (cephalic) – body part located above the
Humerus middle
▪FUNCTION: Abduct arm 5. Inferior (caudal) – part below the middle part of the
5.Bicep ▪ORIGIN: Short head: coracoid body.
Brachii process Long head: scapula above the 6. Lateral – direction going away from the median
Glenoid fossa plane or midline.
▪INSERTION: Tubercle on proximal 7. Distal – body part away from the trunk or root of the
end of radius limb.
▪FUNCTION: Flexes & supinate 8. Proximal – close to the trunk or root of the limb.
forearm 9. Superficial – close to the surface of the body or skin.
6.Tricep ▪ORIGIN: Long head: infra-glenoid
10. Deep – away from the body surface or skin.
Brachii tubercle tubercle of scapula Lateral &
Medial heads: posterior surface of ANATOMICAL POSITION
humerus
▪INSERTION: Olecron process of ulna - The anatomical position or neutral position is the
▪FUNCTION: Extends Forearm point of reference for all movements. This
7.Trapezius ▪ORIGIN: Occipital bone, 7th cervical position is a guide in understanding certain
& all thoracic vertebrae movement patterns we used to do.
▪INSERTION: Lateral 3rd of clavicle, - Describe as the body facing you, feet placed
spine & acromion process of the together & flat on the floor. The head held erect,
scapula arms straight by the side with palms facing
▪FUNCTION: Raises shoulder, extends forward.
head, bend head towards shoulder - Standing, Arms hanging, palms forward.
turns head towards opposite side
8.Latissimus ▪ORIGIN: Spines of last 6 thoracic Superior: Means the part is above
Dorsi vertebrae, upper lumbar vertebrae & another or closer to the
crest of ilium head.
▪INSERTION: Anterior surface of the Inferior: Means the part is below
upper part of the humerus another or towards the
▪FUNCTION: Adducts, extend & feet.
rotate arm medially, depresses Anterior: Means towards the front
shoulder E.g: Eyes are anterior to
9.Quadriceps ▪ORIGIN: Arises by 4 heads from ilium the brain.
Femoris & femur Posterior: Means towards the back.
▪INSERTION: Tibial uberosity E.g: Pharynx is posterior
▪FUNCTION: Extends lower leg to the oral cavity.
10.Bicep ▪ORIGIN: Upper femur Medial: Relates to the imaginary
Femoris ▪INSERTION: Head of fibula & lateral midline dividing the body
edge of tibia into equal right and left
▪FUNCTION: Flexes lower leg halves. E.g: The nose is
11.Gluteus ▪ORIGIN: Crest of ilium, sacrum & medial to the eyes.
Maximus coccyx vertebrae Lateral: Means towards the side
▪INSERTION: Upper part of femur of the respect to the
▪FUNCTION: Extends femur imaginary midline. E.g:
The ears are lateral to the
eyes.
The Muscular System

All muscles move either voluntary or involuntary

THREE PLANES OF HUMAN ANATOMY
1. Cardiac Muscle - Involuntary Muscle
1. sagittal plane: Any imaginary plane parallel to
- Forms the walls o9f the heart
the median plane.
and contracts to circulate the
2. coronal plane: Any vertical plane that divides the
blood
2. Visceral/smooth - Involuntary Muscles body into anterior and posterior (belly and back)
Muscles - Found in organs or organ sections.
system such as respiratory or
digestive system
 3. transverse plane: Any plane that divides the humeral joint and the union of the radius and
body into superior and inferior parts, roughly ulna through the interosseous membrane.
perpendicular to the spine. 6. DORSIFLEXION & PLANTERFLEXION
- dorsiflexion and plantarflexion refer to the way
THREE AXIS OF ROTATION
the foot moves about the coronal axis and along
An axis is a straight line around which an object the sagittal plane.
rotates. Movement at a joint takes place in a plane about 7. EVERSION AND INVERSION
an axis. There are three axes of rotation. - Eversion refers to bringing the soles of the feet out,
so they are facing away from the midline of the body.
1. The sagittal axis passes horizontally from - Inversion refers to bringing the soles of the feet in,
posterior to anterior and is formed by the so they are facing towards the midline of the body
intersection of the sagittal and transverse (and each other).
planes. 8. PROTRACTION & RETRACTION
2. The frontal axis passes horizontally from left to - Protraction and retraction occur in two major
right and is formed by the intersection of the regions of the body – the scapula and the
frontal and transverse planes. mandible.
3. The vertical axis passes vertically from inferior to - Protraction refers to protruding or sticking out.
superior and is formed by the intersection of the Retraction refers to bringing together.
sagittal and frontal planes.
PRINCIPLES OF HEALTHY EATING

Some of the fundamental rules in being healthy and

CONCEPT AND ANATOMICAL TYPES OF MOVEMENT having an ideal weight is selecting the right food to be
eaten, knowing the enough amount to be consumed and
avoiding food that are bad for the body. We need a wide
1. FLEXION AND EXTENSION variety of foods that will give us the nutrients we need
- Flexion refers to decreasing a joint angle, and for good health. The following are some tips in healthy
extension to increasing the joint angle back to eating habit:
resting anatomical position.
- When talking about flexion and extension, we 1. Knowing yourself.
are usually referring to these movements as they 2. Eat different and colorful foods at the right time.
occur about the coronal axis, and along the 3. Eat lots of fruits and vegetables.
sagittal plane. 4. Avoid processed foods.
2. ABDUCTION AND ADDUCTION 5. Eat only sufficient amount of fats and sugars.
- refer to movements made about a sagittal axis 6. Hydrate properly and regularly.
and along the coronal plane. Abduction is 7. Eat the right amount of food to keep the ideal
moving a body part away from its resting body weight and exercise regularly.
anatomical position in the coronal plane; 8. Eat less salt.
adduction is returning it to its normal resting 9. Don’t skip meals.
position (includes ‘hyper adduction’). 10. Consume more organic foods.
3. Internal and external rotation (medial and lateral NUTRITION AND EATING HABITS
rotation)
- Rotation refers to movements made about the THE FOOD GROUP
longitudinal axis and in the transverse plane.
1. Carbohydrates Rich Foods
Internal rotation is rotating a joint towards the
midline; external rotation is rotating a joint Carbohydrates are energy-giving foods and fuel
away from the midline. for our body to move and function. Carbohydrates are
4. CIRCUMDUCTION grouped into two-simple carbs and complex carbs.
- is a compound movement that occurs only at
- Simple Carbs or sugars found in fruits and
ball and socket joints, which can perform
different energy sports drinks. They provide an
multiple movement types
immediate source of energy, since they
- As image 2 shows, it is a combination of:
absorbed very quickly by the body.
- Flexion and extension
- Complex Carbs or starch-based foods such as
- Abduction and adduction
rice, potato, bread and pasta are
- Rotation
absorbed more slowly and provide more
- It is described as a circular motion utilizing each
sustained energy release. The main component
of these movements atdifferent parts of the
of these foods is starch, which is turned into
circular motion. Given that the shoulder and hip
sugar needed to produce energy.
are theonly joints to use circumduction and they
have a relatively ‘fixed’ joint, themovement is 2. Protein-Rich Foods
more conical.
5. Pronation & Supination Proteins are the building blocks of the body because they
- Pronation and supination occur at pivot joints. build and repair body tissues. Muscles cannot recover
The most important example of this is the radio easily after strenuous activities without proteins.
Proteins also provide energy when carbohydrates and fat
reserves are used up. Protein is a quality cell builder with
lesser bulk compared to fats cell. Protein is the Female: Height in inches x 3.5 – 108
compound of carbon, hydrogen, and oxygen that creates Example: a female student’s height
units of amino acids. is 5’4” or 64 inches, so

-The best kind of protein is called complete protein and 64 x 3.5 = 224 – 108 = 116 lbs.
is found in meat,poultry, fish, milk, cheese, and egg.

-proteins from plants are called incomplete proteins they GUIDELINES FOR WEIGHT AND HEALTH MAINTENANCE
don’t contain all the necessary protein from animals.
1. Eat balance meals every day.
3. Fat-Rich Foods 2. Follow a consistent eating pattern.
3. Maintain your ideal weight.
Fats are the body’s concentrated source of energy. They
4. Eat low-calories snacks and avoid junk foods.
are needed for body lubrication and insulation. They
5. Cut down on high-0fat foods and eat more lean
protect internal organs and provide essential fatty acids,
meats.
but are relatively inefficient in the production of energy.
6. Drink at least 8-10 gasses of water.
Fats play a strange role in our body’s metabolism.
7. Eat amidst a relaxed and pleasant atmosphere.
Saturated fats, such as those found in dairy products and 8. Food supplement may be taken if necessary.
red meat, are high in cholesterol. They can clog arteries
Exercise
and can lead to high blood pressure and other heart
problems, in contrast, mono and polyunsaturated fats, Exercise is bodily exertion for the sake of developing and
such as those found in oily fish, nuts, and olive oil, are maintaining physical fitness (Meriam Webster).
healthy.
Basic Workout Outline
High-fat diet may contribute to disease of some vital
organs, but the absence of these fats in our diet is Regular exercise is one of the best things you can do for
unhealthy as well. Hence, they must be taken in your health. It has many benefits, including improving
moderation called Low fat diet. your overall health and fitness, and reducing your risk for
many chronic diseases.
4. Vitamins and Minerals-Rich foods
1) General Warm up (Pre-workout phase) - This
Vitamins and minerals are organic compounds that help prepares the body for more strenuous physical
regulate carbohydrates, protein, and fat metabolism, activities. It gradually increases the heart rate and
which is why it is called “regulator of metabolic the circulation of blood.
processes”.
Example:
5. Hydration
- Cardio exercises like; Running, Jumping jacks,
Water is an important need to humans. Almost 3⁄4 of our butt kickers & High Knees.
body is made up of water. It is an essential nutrient - Dynamic Stretching
needed by our body. People in general are advised to 2) Sports Specific Warm up – This is a type of exercise
drink approximately 8-10 glasses of water daily or conditioning that targets the muscle groups
depending on the activity you are doing and the needed or that will be used for physical activity.
environment. Exercises should be related to the skills needed in
your main activity.
PINGGANG PINOY
3) Main Activity – This is more intense activity. It is
The Pinggang Pinoy (Filipino Plate) is the project of the specific activity like workout, sports, game, and
Food and Nutrition Research Institute (FNRI) of the dance.
Department of Science and Technology (DOST) in 4) Cool Down (Post-workout phase) – This is the
collaboration with the National Nutrition Council (NNC), counterpart of warm up. It is usually an easy or light
Department of Health (DOH), and the World Health to moderate exercise done after a more intense
Organization (WHO). activity. It allows the heart rate and breathing to
return to its normal state.
APPROXIMATE WEIGHTS
Warm Up Exercise
To start with, you should know your approximate weight
for your age, height, and body build. Below is a formula Warm up (Pre-workout phase) This prepares the body
suggested by Kenneth Cooper to determine your weight for more strenuous physical activities. It gradually
and which should be maintained to avoid consequences increases the heart rate and the circulation of blood; it is
affecting one’s well-being. performed for 5 to 15 mins before engaging in the main
exercise.
For light to medium-built individuals below 30 years of
age: Different Types of Exercise

Male: Height in inches x 4 – 128 1. Aerobic Exercise- are activities that condition your
Example:A male student’s height is heart and lungs. Aerobic means "relating or requiring
5’10” or 70 inches, so oxygen." The purpose of aerobic conditioning is to
increase the amount of oxygen that is delivered to
70 x 4 = 280 – 128 = 152 lbs. your muscles, which allows them to work longer. Any
 activity that raises your heart rate and keeps it up for
an extended period of time will improve your aerobic
conditioning. (Healthwise Staff, 2019) Examples are;
Brisk walking, jogging, cycling and swimming.
2. Anaerobic Exercise- increases the force of muscle
contractions the body can generate while increasing
one’s strength, speed, or power output.
Weightlifting, sprinting and polymetric exercises are
examples of anaerobic exercises.
a. Static Strength Training (Isometric Exercise) –
This type of exercises helps maintain muscle
strength and tone. Isometrics involve
contracting a
muscle without moving any joint. Isometric
exercises come in two types;
a.1. Sub Maximal exercises- involve
contracting the muscles with less
than the maximum strength, such as
holding a dumbbell with steady
arms fully extended outward.
a.2. Maximal- exercises involve
contracting the muscles with all
strength,
such as pushing against immovable
object.
b. Dynamic Strength Training (Isotonic Exercise)
–This type of exercise
strengthens the muscles over a full range of
motion. Weightlifting and
calisthenics are examples of dynamic strength-
training. This type of
exercises uses resistance to work the muscles
through a completed motion
such as performing a bench press, leg press or sit
up.
3. Flexibility exercise – Is performed to enhance the
movements of muscles and joints. Stretching and
bending are the common ways of flexibility training.
This type of exercise benefits the body by preventing
muscle stiffness and joint pains (to some extent)
while improving blood circulation, posture, and
breathing capacity.

Proper Breathing

The simple act of breathing correctly during both

stretching and strengthening exercises is critical to make
the movements you are doing as effective as possible.