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PATHFIT 2: Exercise-Based Fitness Activities_Module 1 — Transcript

by Arnel Sabido · 5,394 words · 851 segments · language en · Watch on YouTube

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0:00Good day everyone so for today's topic
0:02We will be tackling the first module of
0:05Pat fit 2 starting with the first lesson
0:09which is the physical fitness and
0:13wellness of course before we start dapat
0:16ay alam po muna natin kung ano nga ba
0:19ang definition ng physical fitness in
0:22our meeting previously napag-usapan po
0:26natin that not all people that you see
0:29that you encounter is considered
0:32physically fit no so let us define kung
0:35ano nga ba ang ibig sabihin ng physical
0:37fitness physical fitness refers to your
0:40body system's capacity to function
0:42effectively together to allow you to be
0:45healthy and perform daily living
0:47activities um since we have a lot of
0:50things to do in our day ' ba we have
0:53this tendencies na ah mapagod makaramdam
0:57ng ah hindi Ah ganon ka komportableng
1:01feeling whenever we do something It's
1:03because absent yyung pagiging fit or
1:06yyung physical fitness So if you will be
1:11um telling other people kung tingin niyo
1:15ba physically fit ako or tingin mo ba
1:17sila ba physically fit this can be your
1:19basis so physical fitness again you are
1:22able to function effectively and wala
1:25kang nae-experience na patig or pagod on
1:28your end
1:31Ano nga ba yyung mga pwedeng maging
1:33examples of the activities in our daily
1:36life that can test our physical fitness
1:38So it can be our school works because we
1:42know that schoolworks covers all the
1:44bases Di ba hindi lang naman yyan sa
1:47utak even in other subjects
1:49nagre-require din siya ng physical
1:51emotional So it can be one of the
1:53challenges or barriers number two
1:56Syempre pag natapos ka sa school uuwi ka
1:58meron ka namang duties sa bahay So
2:02ngayon Itong mga reasons na to yung
2:06nagiging barrier ng tayo nagiging
2:11mahirap na sa atin to have enough time
2:12to enjoy sports and other leisure
2:14activities kasi nga Iyung physically fit
2:18it means you are able to complete tasks
2:20with the minimum possible effort So if
2:23these things mentioned ay medyo
2:25challenging na sa atin So may
2:26possibility na mahirap at we can say
2:30that we are not physically
2:35fit This is another definition from mit
2:38Medical Center for Health promotion and
2:40wellness according to mit Medical Center
2:43physical fitness is to the human body
2:46What fine tuning is to engine Sabi nga
2:49nila ba ang katawan daw ng tao ay parang
2:52sasakyan So it enables us to perform up
2:55to our potential because fitness can be
2:58described as that helps us look feel and
3:03do our
3:04best physical fitness involves the
3:07performance of our heart and lungs and
3:10the muscles of the body and since what
3:12we do with our Bodies also affects or
3:15affects what we can do with our minds
3:17fitness influences on some degree
3:20quality such as mental alertness and
3:22emotional stability Kaya minsan kapagka
3:25may mga bagay that we are tasked to do
3:29tapos feeling natin Bakit kaya ganon ang
3:32sluggish ng isip ko parang tamad na
3:34tamad ako wala akong masyadong
3:36nagagawa Uh it can be a factor of
3:39physical fitness because it doesn't only
3:42cover physical Actually lahat eh
3:44internal external and many
3:48more maybe this will be your Next
3:51question after hearing iyung mga bagay
3:55regarding physical fitness So ano nga ba
3:57yung mga checklist no Pwede mo siyang
3:59i-check kung a applied SAO or baka hindi
4:05so according to duffy ng 2017 Ikaw daw
4:08ay isang fit na tao if you do the
4:10following or able to do the following
4:13one Uh you have the energy to do what is
4:15important to you and to be more
4:17productive so Uh you're able to function
4:20well on your daily life on your daily
4:22tasks Wala ka masyadong backlogs or at
4:25least if you want to do something you're
4:27able to do it with ease and walang
4:29problema
4:30number two maglalakad ka sa hagdanan
4:33you're going to do physical things so
4:35ang stamina mo matibay and also you have
4:38a positive Outlook to handle the mental
4:40challenges and emotional ups and downs
4:43of everyday life and deal with stress
4:46the fact that we are able to deal with
4:49stress is a good sign of being
4:51physically fit number three reduced risk
4:55for many health problems such as heart
4:57disease cancer Diabetes and osteoporosis
5:00these are mostly genetically or
5:05lifestyle related diseases so since
5:09physical fitness Iyung pinag-uusapan
5:11malaking factor din Iyung you're able to
5:15ah do physical things para Itong mga too
5:18is naiiwasan na
5:23natin number four you have the chance to
5:26look and feel your best kapag nga ano '
5:29ba nagwo-workout tayo daily or at least
5:33madalas tayong nakakapag relase ng
5:35stress through exercise feeling natin '
5:38ba we're at our best nasa optimum tayo
5:41So that's a good sign of fitness five
5:44physical strength and endurance
5:46accomplish physical challenges too
5:49magbuhat ng tubig sa bahay ah magdala ng
5:52bigas magbuhat ng mga furnitures
5:55maglinis kumilos ng hindi hinihingal
5:58umakyat sa nv paba balik-balik ng
6:00minimum lang yung hingal so those are
6:03all under physical strength and last
6:06number six a better chance for a higher
6:08quality of life and perhaps a longer
6:10life too since ang life expectancy ng
6:13mga tao even here in the Philippines ay
6:16paig na ngigi um physical fitness is one
6:20of the parang considered na sand na in
6:25ending this
6:28yung bang life expectancy kasi nga when
6:31you are fitter well you have a better
6:34chance for a higher quality of life kasi
6:36you're able to do everything that you
6:38want to do So kung iung anim na iyon ay
6:41check SAO Congratulations because you
6:44are physically
6:46fit but in the next slides I will be
6:50discussing yung mga possible din naman
6:52na reasons kakit hindio physically fit
6:57Ano naman yung m yaka
6:59nating ma-improve
7:01maiwasan Sabi nga nila looking fit does
7:04not automatically mean being fit minsan
7:07di ba may mga tao nga na akala mo
7:09Sobrang payat or maliit pero yun pala
7:12sleeper yung build or nakikita mo lang
7:14kapagka um na-trigger yyung muscles
7:17Minsan naman May medyo malaki Akala mo
7:19sobrang taba yun pala weightlifter Di ba
7:22and other things because given the many
7:24aspects of health and wellness it is
7:27important to see physical fitness from a
7:29more holistic perspective It's important
7:32to remember that health is an individual
7:34attribute that varies from person to
7:37person like what I mentioned kung ano
7:40ang meron ka posibleng wala sa iba
7:43because we are uniquely created and
7:45Magkakaiba tayo ng body composition so
7:48we really can't judge di ba sabi nga
7:49nung activity we listen and we don't
7:51judge kasi we We're not entitled to do
7:54that because we are created differently
7:57so There is nothing you can do
8:00about pwedeng itong Mga tatlong factors
8:02like Age sex and heredity kasi itong mga
8:06to Ano na nasao na yan eh um though
8:09ngayon medyo may mga improvements na
8:12nagagawa but if this things comes
8:17because of Age sex and heredity pwedeng
8:20wala na siyang remedy or hindi na siya
8:23gaanong ma-improve Pero itong mga
8:25kasunod na to like lifestyle well can
8:29affect the first three that I mentioned
8:32Age sex and heredity lifestyle in
8:35definition is about how you live your
8:38life Gigising ka sa umaga Anong gagawin
8:40mo Paano mo gagawin yung ganitong bagay
8:43Paano mo ah pinatatakbo Iyung isang araw
8:46so yyun Iyung lifestyle lifestyle is a
8:48set of pattern Pattern that you choose
8:51to do everyday it can be improved Yes or
8:54pwede bang ma-stock na lang ako do yes
8:56also so among the good things that you
9:00can improve in our or in your lifestyle
9:03are your exercise and your eating habits
9:06exercise and eating habits magkakambal
9:09po yan ah Hindi po pwedeng mag-exercise
9:12ka tapos kakain ka naman ng bawal hindi
9:14maganda hindi din makakatulong SAO and
9:17Vice Versa Hindi naman pwedeng ang
9:19healthy nga ng pagkain mo pero pagkakain
9:21mo naman tutulog ka lang wala kang ibang
9:23gagawing exercise so as you can see
9:26magkakonekta po silang lahat if you're
9:28eating habit and your exercise is on a
9:32minimum or maximum you can have good
9:34lifestyle if you have good lifestyle it
9:37can have an effect on your age sex and
9:39your heredity so ganon lang po yyan So
9:42kahit na wala tayong magagawa doon sa
9:44first three yyung mga factors na nasa
9:47baba pwede pa natin siyang i-improve and
9:49we can still improve
9:52ourselves so that is about physical
9:55fitness and wellness and with that let's
9:59proceed with Our first learning check
10:02for today's discussion so ito pong
10:05learning check i-introduce ko lang siya
10:07sa inyo for you to know what you're
10:09going to do on the following slides kasi
10:11you'll encounter um many learning checks
10:14that you will be doing so for every
10:17learning check that you see in this
10:18lecture video um you will be answering
10:23this questions through a Google form
10:28that will be provided in the description
10:31box of this video so yung Google form na
10:36yon doesn't have any question because
10:39the questions will be here in the slides
10:43So you will just answer the question by
10:45basing on what you watch and kung ano po
10:47yung nakita niyo sa atin pong um lecture
10:51video Ano po so nasa Google forms lahat
10:55isasagot and you will just submit it
10:58once you are done Okay so let's start
11:01with Our first learning
11:03check so for our learning check number
11:06one Please answer this Question with all
11:10the facts discussed and given in the
11:12previous slides do you consider yourself
11:15physically active or physically fit or
11:19both then you will just explain why so
11:23maigsi lang po hindi po kailang sobrang
11:25haba Ano po right so let's proceed with
11:28the next
11:35part fitness which covers the health
11:39related fitness and skill related
11:41fitness so these two I'm sure na-discuss
11:45na to ng mga previous teachers ninyo or
11:48even I in the first semester so we will
11:51just have a quick review of the
11:53following starting with the first one
12:01which is the health related fitness so
12:04in definition ang major difference lang
12:06nilang dalawa si health related fitness
12:09is a program na prescribed to improve
12:12the general health of the individual
12:15health related fitness is something that
12:18we are born with so Ito po ay bata pa
12:21lang tayo nasa atin na So this are
12:24things that Yes can be improved but
12:26usually um may mga limit siya certain
12:30limit So what are those Let's start with
12:32the first
12:36one we have the cardiovascular endurance
12:39cardiovascular endurance is about being
12:43able to do Uh exercises maalin man sa
12:47moderate to vigorous intensity for a
12:50prolonged period of time we have this
12:52experience na p halimbawa Maglalakad
12:55lang tayo ng malayo aakyat ng hagdan
12:57it's already hard for us
12:59So it means that yung cardiovascular
13:01endurance natin medyo mababa or mahina
13:04So um cardiovascular endurance mainly
13:07tackles the heart so we know that Cardio
13:10Talks about the heart or the system of
13:12the heart and it Talks about how our
13:16heart pumps the blood which carries
13:19oxygen to and away from our heart the
13:22brain and so on kaya po minsan you Might
13:26Be wondering Bakit po ba ako hinihingal
13:28bait po ba ako hinahapo nawawalan ng
13:30paghinga or Minsan parang mag-block out
13:33almost mahimatay Yun po yung reason kasi
13:37nacha-challenge or nagkakaroon ng stress
13:40sa ating
13:41cardiovascular system So it Talks about
13:44our
13:47endurance number
13:50two we have mascular strength so
13:53muscular strength simply is the force
13:55your muscles can exert or how heavy
13:58weights they can lif not all people can
14:01lift some things and there are some
14:04naman na malakas talaga nakakapag buat
14:06like wit lifters so mascular strength
14:08naman yung tinatamaan
14:13Don the contrary mascular endurance is
14:17kung kaan gaano mo kahaba kayang
14:20i-sustain yung isang exercise for a
14:23period of time usually ang tinatamaan
14:26dito kapag mga core exercises or or
14:29lifting So kung gaano mo kahabang kayang
14:32i-end literally yyung exercise that is
14:36mascular endurance um best example sa
14:38weightlifting mabubuhat mo that's
14:41strength but How long you will hold it
14:44that's
14:49endurance next we have flexibility
14:52flexibility is the ability to move
14:55muscles and joints through a full range
14:57of motion not all people
14:59but usually easier for girls ano kasi um
15:05biologically speaking Mas madali siya sa
15:08because unlike boys may limitations kasi
15:11ang katawan ng boys in terms of
15:13flexibility so it's about being able to
15:16extend your body to certain extents or
15:19to certain points without um
15:23experiencing pain or discomfort
15:31and lastly we have body composition so
15:35body composition is your body's ratio of
15:38fat mass to fat free mass like muscle
15:40and bone like what I said since health
15:43related nga ito Ito po Iyung best
15:45example ng something that comes
15:48Uh when we are born Comes with us so ito
15:52na po Iyung ah kung ano po yung ratio ng
15:55fat natin ng mass ng muscle sa bone ng
15:58ating katawan So can it be changed Yes
16:00it can be improved but usually ito yung
16:03Limit na sinasabi ko
16:07kanina skill related fitness so Ito
16:10naman po yung another group of fitness
16:15that we have so skill related fitness is
16:18a fitness program that can be further
16:20improved enhanced or can be acquired
16:23kanina si health related fitness is
16:25something that we're born with si skill
16:28naman ito since skill nga siya pwedeng
16:31meron ka nito inate kang meron nito or
16:34pwedeng something na na-acquire mo along
16:38the way of Growing Up
16:41experiences which means it can easily be
16:43improved or it can be enhanced so unlike
16:47health related fitness na may limit But
16:50not all meron nito Nong mga so let's
16:55talk about the examples we have
17:00first is agility agility is very simple
17:03um since Ayan Kapatid po ito ni speed si
17:07agility is being able to change
17:10Direction na Meron pong quickness and
17:13lightness of movement Uh we move Uh
17:18depending upon the speed that we are in
17:20but if you're able to change Direction
17:22quickly that is
17:26agility next we have balance balance is
17:29the ability to keep an upright posture
17:31while either standing or still moving
17:33good balance is essential in many
17:35activities like skating surfing skiing
17:37and gymnastics even simply walking
17:39itself It's a good ability Uh not all
17:43people ay may good balance kaya nga
17:45minsan may mga taong laging natatapilok
17:47ah mabilis matumba because it's hard for
17:51them to keep their own
17:53balance coordination Ito naman po is
17:57simply moving one
17:59um part of your body the another part of
18:02your body simultaneously na merong
18:05accurate smooth and harmonious body
18:08movement so like in the picture paper
18:10juggling is the best
18:13example speed is simply kung gaan mo po
18:17kayang i-cover Iyung distance from one
18:19point to another so unlike agility si
18:22speed is ano lang yan point a to point B
18:24si agility kasi parang point a tapos
18:27liliko sa kabila and so on and so forth
18:30so si speed naman ano lang to um Usually
18:33sa sports like Athletics track and field
18:38specifically power refers to the ability
18:40of the muscles to release maximum force
18:43in the shortest period of time so
18:46usually jumping movements na i-exhibit
18:48iyung
18:50power and lastly we have reaction time
18:55reaction time is the time or amount of
18:58time
18:59Uh it takes to start a movement once
19:01there sense a signal the need to move
19:03simply by responding to a stimulus So
19:06doon mo po or stimuli doon mo malalaman
19:09kung mataas ba or mababa yung reaction
19:11time mo Sabi ko nga di ba sa examples ko
19:13pag binato ka ng bato Ano bang gagawin
19:15mo di ba You should Dodge or sambutin mo
19:19So pag mataas po yung reaction time mo
19:22well mas mabilis pong gumana ang sens
19:26natin So yun po yung ating health
19:29related and skill related fitness
19:32component so for our second learning
19:34check you will simply number one Choose
19:38one health related component that you
19:40think limits your physical activity or
19:43activities and explain why number two
19:46which among the skill related component
19:48do you think is your strength naman So
19:50sa health related ano Iyung
19:57nagli-link mo ay strength mo and
20:02house that is Our first lesson and now
20:07we will proceed with our lesson two
20:09which is defining wellness so we focused
20:13a while ago with physical fitness on the
20:16second lesson we will go with wellness
20:20naman
20:22po wellness in definition is an act of
20:26consistently practicing healthy habits
20:28to achieve better physical and Mental
20:31Health results So you prosper while
20:33living rather than just
20:36living wellness is a state of complete
20:39physical mental and social wellbeing and
20:41not merely the absence of disease or
20:43infirmity according to the World Health
20:48Organization another definition from
20:51National wellness
20:52institute wellness is a conscious
20:55self-directed and evolving process of
20:58achieving your full potential Sabi ko
21:01nga po if you're able to maintain an
21:04optimal level of wellness is it is
21:08utterly essential to a better quality of
21:11life wellness matters as everything we
21:14do and every emotion we feel is
21:16connected to our
21:18wellbeing ang ating pong wellbeing
21:20itself identifies or tells us kung tayo
21:24po ba ay magkakaroon ng influence sa
21:27ating mga behavior Emotions parang ano
21:30yan eh constant na loop so all of us
21:33need to reach optimal wellness the same
21:35with optimal Fitness to decrease tension
21:39reduce the likelihood of illness and
21:40ensure positive
21:45relationships we have the following
21:47dimensions of fitness So kanina
21:50napag-usapan po natin ang fitness Ito po
21:52yung mga dimensions na natatamaan niya
21:55we have first physical second is
21:59cultural third
22:01isal f is financial five is
22:05environmental si is intellectual 7 is
22:09emotional 8 is
22:12sexual 9 is occupational and then is
22:16spiritual so These are the dimensions of
22:25fitness
22:27fit dimensions of wellness so This is
22:31what we're going to be discussing
22:33further so we have emotional spiritual
22:36cultural intellectual financial
22:38environmental occupational physical and
22:40social well if you will observe almost
22:43the same din naman silang dalawa so
22:45let's talk about each of the
22:54dimensions this Dimension is about
22:56understanding your feeling
23:02eff since physical AC is not only
23:05limited to physical Uh It also have an
23:09effect with our emotional wellness So
23:11how we feel how we cope that is our
23:14emotional wellness and I think ito yung
23:18isa sa mga pinakamahirap na i-achieve
23:20emotional wellness but still It's a good
23:24um Achievement kungo yung maachieve
23:27natin kasi Uh once we are well
23:30emotionally everything else can
23:39follow second we have environmental this
23:42dimension helps us to live in Harmony
23:44with our surroundings by doing something
23:47to preserve it so interacting with
23:50nature taking care of it that is
23:53environmental wellness and it directly
23:55affects us because Uh whatever is
23:57happening around us tends to have an
24:00impact to us as
24:06well Syempre Sino ba naman ang hindi
24:09mag-aama ng financial wellness So this
24:12relates to the process of learning how
24:14to handle your financial expenses
24:17effectively Ano ba
24:22mag-play hindi ako gagastos magbabaon
24:26ako magmalabis
24:31financial
24:36wellness intellect wellness this
24:39dimension involves keeping an Open mind
24:41as you come across new ideas and
24:43improving your knowledge further by
24:46simply watching this lecture video
24:48attending your cles We are becoming
24:51richer and richer intell
24:59occupational wellness is a dimension of
25:02wellness which encourages personal
25:04fulfillment and enrichment of one's life
25:07through
25:09work
25:12kay Because we want to have good
25:14occupation and having good occupation
25:18can lead to financial freed financial
25:20freed emotional
25:28first we have physical wellness this
25:31relates to keeping a safe body and
25:33finding treatment when appropriate Uh
25:36Sabi nga nila we have to learn to listen
25:39to our own Bodies kasi sometimes it
25:42signals us of something wrong pero ba we
25:46tend to ignore so we have to be very
25:49cautious about
25:54this next we have sexual wellness this
25:58applies to the individual's active
26:01involvement in his or her life by
26:05discussing the various issues
26:07surrounding sexuality and sexual health
26:10so though Ito po ay medyo tabo na topic
26:13for some It's important that we also
26:16explore and learn sexual
26:24wellness social wellness encompasses all
26:27aspects of well being pertaining to
26:29social connections relationships and
26:31personal expression ika nga po nila nan
26:35is an island we can do everything
26:37without other people kahit na loner ka
26:40pa ka sanay ng maraming tao mahirap pong
26:44mabuhay ng wala walang kasama So this is
26:48about being Well in terms of connections
26:50relationships and personal expr
26:58and lastly above all Syempre hindi
27:01pwedeng mawala ang spiritual wellness
27:03this helps you to develop a set of
27:05spiritual values that will help you
27:07achieve purpose and meaning Kaya nga ba
27:10minsan maririnig natin yung mga tao
27:12parang even though I'm financially free
27:14I'm emotionally Uh good I feel like my
27:19environment is Okay so parang ang ending
27:21po ay
27:23Um yung ating pong achievement is hindi
27:27nagiging
27:28kasi nga yung atin pong spiritual
27:30wellness is hindi natin na-enhance
27:33Okay po So that's spiritual wellness so
27:36those are the dimensions of
27:41wellness so for our third learning
27:44check simple question lang which do you
27:47think is the dimension of fitness that
27:49is being explored most by people and
27:53satingin niyo Bakit po kaya
27:58now for our last lesson We will be
28:01talking about training concepts and
28:03methodologies so kan po we were able to
28:07discuss about physical fitness and
28:10wellness So how would we achieve
28:13physical fitness and wellness So this is
28:16the answer through good training
28:18concepts and guided
28:24methodologies so The following are the
28:26key Principles to keep in mind
28:29ait
28:30PR napagusapan ng po natin na we are
28:34different from one another so program
28:37that works for me might not work for You
28:40So Here are the principles that you can
28:42keep in mind In order for you to find or
28:45to create a good program for you so
28:48first is the principle of specificity um
28:53principle focuses on kungo yung mas
28:58prefer mo na i-enhance SAO So kung
29:01halimbawa may certain sport ka na
29:04gustong ma-improve yyung skills mo
29:07halimbawa let's say volleyball so
29:09kailangan makapag pataas ka ng talon or
29:13at least lumakas yyung pwersa ng pulso
29:15mo So yyung mga workouts dapat that you
29:17do the program that you should create or
29:19all lot for certain times ay dapat yun
29:24mismo yung tina-target why Because if
29:28you're going to target another muscle na
29:30hindi naman involve yon para sa certain
29:34skills na i-enhance mo So mawawalan siya
29:37ng purpose so another example is for
29:40Halimbawa gusto mong um lumaki ang
29:44biceps or triceps so dapat specific yung
29:49plan or yung program na ginagawa mo
29:51dapat para siya sa triceps and para siya
29:53sa bicep if that's what you're aiming
29:55for so that is
29:57specificity number two we have the
30:00principle of overload so Sabi nga dito
30:02only by training more than usual can
30:04fitness be enhanced you must exert
30:07considerable effort so halimbawa
30:10nananakbo ka one lap kapag nag-one laap
30:14ka lang ng nag-one
30:16laap magiging stagnant yung kaya mo So
30:20dapat
30:21um halimbawa one lap Sige ano lagpasan
30:25natin ng konti pa parang nagpasa mo ng
30:28konti pa yung more than the usual so
30:30baka pwedeng habang nananakbo ka Dala ka
30:33ng something na mabigat kumbaga parang
30:35ino overload mo yung sarili mo kasi when
30:38your body gets accustomed to something
30:41that you usually do yung effect niya
30:44kasi nagla-last so kailangan in-
30:47overload mo siya para nagugulat yung
30:49katawan mo nagbabago yung training na
30:53nagiging or nagiging effect ng training
30:55sa katawan natin
30:59third principle is the principle of
31:01progression so Sabi nga nila um when
31:05starting to workout or your fitness
31:07routine hindi pwedeng Umpisa pa lang
31:09pangatayan na agad kailangan you
31:12increase it gradually kumbaga parang
31:15habang nag-over load ka p feeling mo
31:18enough na yyung overloading iprog mo
31:21naman So halimbawa nagbubuhat ka ngayon
31:23ng ah 20 lbs hindi pwedeng habang buhay
31:2720 lbs ka ka so kailangan
31:57hindi pwedeng bigla dapat palaging kung
32:00ano lang yung kaya so paunti-unti five
32:03ta's p feeling mo okay na ulit lakihan
32:06natin gawin nating 10 and so on so that
32:08is
32:09progression okay and number four we have
32:12the principle of reversibility
32:13reversibility is any adaptation that
32:16occurs as a result of exercise will be
32:20reversed When you see training you will
32:22lose fitness if you take a break or do
32:24not work out frequently enough ito na
32:26ung sinasabi nila na sir Ba't po ganon
32:29ang ano lang po Parang weeks lang po or
32:31month lang po naman akong tumigil Bakit
32:34po parang lumaki po ulit ako agad and so
32:37on Hindi naman po ako kumakain ng Madami
32:39Yun po yung sinasabi nilang
32:40reversibility kapag nakarating na po
32:43tayo sa ating maintained or ideal na
32:45weight Hindi Ibig sabihin po non titigil
32:48na tayo we should still exercise and
32:51work out maybe not as intense as before
32:55but at least we work out
32:58do you get the point kailangan ano
33:00kailangan meron ka pa ring workout h mo
33:02siya pwedeng tanggalin Why kasi
33:03magkakaroon siya ng reverse reverse
33:06effecto right so that is the principle
33:09of reversibility so those are the four
33:12Principles that you can
33:17add aside from those principle So pwede
33:20din po nating icons mahalaga the fit
33:23principle or the F principle
33:29This is very simple lang ang concept
33:31lang niya is frequency intensity time
33:34and type so in frequency decide how
33:37often or often you would like to train
33:39Ano bang start mo ah Ikaw ba ay mag
33:43everyday Ikaw ba ay magpa five days 2
33:46days rest day Ikaw ba ay magta twice a
33:48day twice a week muna
33:50um Pwede bang once muna So you decide
33:53the frequency and it should be
33:55consistent so hindi pwede ngayon isang
33:57arw next week 2 days kailangan mag
34:01establish ka ng pattern second is
34:03intensity how hard you want to workout
34:06Hindi kasi pwedeng be minimum lang sa
34:08workout Sabi nga kanina Di ba principle
34:10of overload and progression kailangan
34:13nagiimprove
34:14three time gaano ka ba kahabang
34:17mag-train um in my experience I usually
34:21a
34:22lot 2 hours 2 to 3
34:26hours minan for kapag wala talaga
34:28masyadong gawain ang ginagawa ko yung
34:31cooldown yung medyo hinahabaan ko kasi
34:33hindi pwedeng nagwo-work out ka for how
34:35many hours ang ending non magma-migrate
34:58Might Be Harder for you or easier for
35:00you We don't know So kailangan talagang
35:02i-customize siya based on what Uh you
35:05have or what you can
35:09do So after the principles and the
35:13guides that I discussed ito yung isang
35:16suggestion na pwede nating gawin
35:18actually I will allow you to experience
35:20face to face so we have the high
35:22intensity interval training or the hiit
35:25or hit program so it involves exercises
35:29performed in repeated quick bursts at
35:31maximum or near maximal effort with
35:34periods of rest or low activity between
35:37bouts best example nito are tabata
35:40workouts or iyung mga workout na May
35:42list ka ng workout tapos you work out
35:44for certain um time tapos may rest
35:48Habang nag-rest may low impact exercise
35:50it can also be
35:52ah circuit training yan heit program
35:55yang mga yan ah Bakit siya sa Mahalaga
35:58kasi ito yung mga possible na reasons
36:02una effective siyang training method
36:04bakit ah it
36:07improves your patience mag-intay mag
36:11endure endurance It's a good endurance
36:13training two alternating between intense
36:16bouts of exercise and low intensity
36:18exercise kasi hindi pwedeng puro high
36:20intensity hindi din pwedeng puro low so
36:23at least meron kang Salitan three it can
36:25be used anaerobically pwede siya sa gym
36:28pwedeng may weights Pwede din namang
36:30Cardio and mostly it Burns more fat it
36:34improves endurance and it builds
36:36strength and I believe that this three
36:38pag meron ka nito sobrang laking Edge no
36:41sa ibang tao mostly at talagang um you
36:47can perform anything na gusto mong
36:51i-perform So ano yung mga benefits niya
36:54aside from yung nabanggit ko kanina So
36:56it builds muscle It helps lose weight
37:00quickly it improves aerobic and
37:02anaerobic capacity and for all over siya
37:05So lahat na muscles Cardio and
37:10others Yun lang ang limitations kapag
37:13hindi mo siya nagagawa ng tama so you
37:15can have the following muscle loss
37:17muscle cramps ito yung mga maexperience
37:19mo um slow recovery May L of energy and
37:25fa last part we we have the fundamental
37:28body movements so these body movements
37:31are the foundations for physical
37:32activities like games sports and
37:35recreational activities so Itong mga to
37:37are um linked or it involves um your
37:43body parts but should not be confused
37:45with sporting abilities So bago po tayo
37:48makapag Uh engage with sport Una yung
37:52mga to Ito muna yung una nating
37:54natutunan so ito yung requirement ng
37:56ating katawan and you're very very
37:59familiar with Uh the
38:03following course we have nonlocomotor
38:07movements so nonlocomotor
38:09movements are commonly called actual
38:13movements it refers to the body
38:15movements without allowing the body to
38:17travel so ito iyung mga examples so you
38:20can read kung ano Iyung examples ng
38:22nonlocomotor
38:23movements So basically gumagalaw ka pero
38:26hindi ka nag-t or nag-change ng
38:29Direction kung meron tayong non
38:31locomotor we have locomotor movements So
38:34this refers to the body movements where
38:36the body travels from one location to
38:38another and um maraming locomotor
38:42movements na example
38:54naka-cap jumping and yung mga an even
38:58rythm Uh which includes skipping
39:01galloping and
39:05sliding so let's just
39:08um go through the movement concepts
39:12first we have body awareness body
39:15awareness is learning a person's body
39:17part and of course understanding what
39:18parts can do and moving the parts alam
39:22naman natin that Uh our body has
39:25functions and each part ay may kanya
39:27kanyang function two spatial awareness
39:30um we should know how to utilize yung
39:33space na meron tayo into physical space
39:37three directional awareness we should
39:40understand directions like left right up
39:43down in out top and bottom and front and
39:48back or temporal awareness the
39:51construction of an internal time
39:52structure that identifies movement time
39:55relationships
39:57and five relationship awareness
40:00understanding with what the body makes
40:02movements or with whom the body Mak
40:10movements and lastly we
40:12have
40:15the movement Principles So kanina we
40:19have movement concepts now we have
40:22movement principle we have
40:24balance So I will no longer this cuse
40:27the following kasi ito naman ay
40:29napapadaan Daanan na natin balance we
40:32have centering so core ng katawan three
40:37we have center of Gravity so ito ay
40:40point where all The bodies weight is
40:42distributed equally across all
40:46sides we have posture so atin pong
40:50presumed position Kapag tayo po ay
40:53naglalakad to have stability five
40:57gesture how we convey Emotions how we
41:01express si we have
41:05RM and breathing so inhalation
41:09exhalation fluidity and Harmony to a
41:12person's movement so last we
41:16have the parq test so parq stands for
41:21physical activity readiness question So
41:24it is a screening tool used to mean
41:27whether an individual is ready to engage
41:29in physical activity or exercise So
41:33bakit natin siya ginagawa kasi We want
41:36to have sort of a clearance before we do
41:40or before you do activities na
41:43intensified or Mahirap talaga so we will
41:46do parq very soon who should use the PAR
41:52um kayo na mag-start ng exercise program
41:56and personal trainers so hindi pwed
41:58mag-start ng routine without Uh
42:01answering a Part
42:04test outcome of the parq test kapagka no
42:08so technically safe naman kayo to have
42:11an
42:13activity however if an individual
42:16answers Yes to one or more questions
42:19kailangan ng medical consultation so we
42:21will check kung kaya ba talaga or yung
42:26par test is magiging okay ba yung
42:30result importance niya last na po ito
42:34ayos useful siya in PE settings kasi
42:37it's an assurance na high so It helps us
42:41Educators and trainers to Tailor an
42:44activity na gaya ng
42:46limitations All
42:48right so The Last One learning chat is
42:53List down fitness goals Syempre ah mag
42:57undergo Tay ng certain activities
43:00talagang so I want you to List down your
43:03fitness goals na feeling niy You can
43:07achieve oning
43:11inac So that's it for the first module
43:15lessons
43:181 so I hope you learn something and i'll
43:21see you on the next lecture Thank you
43:24for listening

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