Enriching Your Mind and Body: Promoting Physiological Development and Well-Being

Vocabulary flashcards covering physical fitness benefits, mindfulness practices, breathing patterns, and recreational activities.

Physical Fitness Activities

Refers to any bodily movement that enhances or maintains health and physical strength, including workouts, sports, and informal movement like brisk walking or biking.

Executive Function

Brain processes such as attention, memory, and self-regulation that are strengthened by consistent exercise through increased blood flow to the brain and stimulation of new neurons.

Mood-Enhancing Neurotransmitters

Chemicals released by the brain during physical activity—such as dopamine, endorphins, and serotonin—that are associated with well-being and relaxation.

Mindfulness Activities

A set of practices that help individuals focus attention on the present moment in a calm and nonjudgmental manner.

Mindfulness Meditation

Defined by Dr. Jon Kabat-Zinn as "paying attention in a particular way: on purpose, in the present moment, and nonjudgmentally."

4-4-4-4 Pattern

A mindful breathing technique where you inhale for 4 counts, hold for 4 counts, exhale for 4 counts, hold again for 4 counts, and repeat the cycle.

4-7-8 Pattern

A mindful breathing exercise where you inhale for 4 counts, hold for 7 counts, and exhale for 8 counts.

Guided Meditation

Mindfulness practice for beginners utilizing audio or video resources from platforms such as Insight Timer, Smiling Mind, or YouTube.

Body Scan Meditation

A practice where an individual lies down and systematically brings attention from toes to head, observing sensations and relaxing each part of the body to release tension.

Loving-Kindness Meditation

A mindfulness practice that extends mindfulness by directing positive intentions (such as "May I be happy. May I be healthy. May I be safe. May I live with ease") toward oneself and others.

Competitive Sports

Organized sports activities that may involve teams, leagues, and formal tournaments.

Informal Sports

Unstructured physical games, such as neighborhood basketball games or soccer matches with friends.

Traditional Filipino Street Games

Physical games such as patintero, sipa, tumbang preso, and luksong tinik that promote physical activity, quick thinking, agility, and social interaction.