PHYSICAL EDUCATION


LESSON 1: Healthy Lifestyle and Weight Management 


Overweight and Obesity


Overweight 

  • According to the World Health Organization (WHO), overweight is a BMI greater than or equal to 25 but less than 30.

  • Having more body weight that is considered normal or healthy for one’s age or build. 

  • Being overweight does not necessarily imply excess fat. 

 

Obese

  • This means that there is a large amount of excess body fat with a BMI of over 30. 

  • While an overweight person can carry excess weight, he may or may not have excess accumulation of fat.


Overweight and Obesity - They are both considered abnormal or excessive fat accumulation that can increase the risk of health problems. 

  • These conditions can lead to chronic diseases like heart disease, stroke, diabetes, and osteoarthritis. 


Eating Disorders

  • These are actually serious and often result to fatal illnesses that cause severe disturbances to a person’s eating behaviors and weight regulation. 

  • They are serious emotional and physical problems that can have life-threatening consequences for both females and males.


Types of Eating Disorders

  • Anorexia Nervosa

    • A person fiercely limit the quantity of food he/she consumes and views himself/herself as overweight, even when she is clearly underweight

    • Anorexia can have damaging health effects such as brain damage, multiorgan failure, bone loss, heart difficulties, and infertility. 

      • The risk of death is highest in individuals with this type of disorder.

  • Bulimia Nervosa

    • Characterized by repeated binge eating followed by behaviors that compensate for the overeating such as forced vomiting, excessive exercise, or extreme use of laxatives or diuretics.

    • The binge eating and purging can have injuring effects such as gastrointestinal problems, severe hydration, and heart difficulties resulting from an electrolyte imbalance.

  • Binge Eating Disorder

    • The person who suffers from binge eating disorder will frequently lose control over his/her eating.

    • Unlike Bulimia Nervosa, episodes of binge eating are not followed by compensatory behaviors such as purging, fasting, or excessive exercise.

      • Due to this, he/she may become obese and at risk of developing cardiovascular disease.

  • Emotional Eating

    • It is when a person uses food as a way to deal with feelings instead of satisfying his/her hunger.

    • But when done in excess, especially without realizing it, emotional eating can affect weight, health, and overall well-being.


Mindful Eating

  • To be mindful is to use our minds to look inside, outside, and all around to consider our actions and how these affect ourselves, others, and the world around us.

  • Mindfulness is usually associated with meditation and stress relief 

  • Just ask yourself WHO, WHAT, WHEN, WHY, and HOW

  • WHAT are you eating? 

  • WHY are you eating? 

  • WHEN are you eating? 

  • HOW do you eat? 

  • WHO is growing your food? 

  • WHERE does your food come from? 


LESSON 2: Brisk Walking or Fitness Walking


Brisk Walking

  • It is walking faster but not as fast as a full run.

  • It is actually a moderately intense exercise that refers to your exertion.

    • It is not strolling or even walking at a moderate pace.

  • You need to walk at a pace higher than your normal rate of walking to reach your moderate-intensity zone.

  • Moderate intensity zone: 50% – 70% of your maximum heart rate and it varies by age.

Common Brisk Walking Injuries

Shin Splint Pain

  • It is the term for lower leg pain that occurs below the knee either on the front outside part of the leg (anterior shin splints) or the inside of the leg (medial shin splints).

  • It is the great distress of many athletes and often plague beginning walkers and runners.

Footwear for Walking

  • Make sure your shoes are comfortable, with appropriate heel and arch supports. 

  • Socks can be your most important piece of walking gear. Choose socks made up of breathable material. 

  • Steer away from thin socks which might not provide enough cushioning. A thick socks might be better – just make sure it is not so thick that your shoes fit too tightly


Attire for Brisk Walking

  • When exercising in hot weather, protect your skin by wearing sunscreen (a minimum of 15 SPF), sunglasses, or a breathable hat or sun visor.

  • Wear breathable fabrics.

  • Be visible by wearing light-colored clothes. 

    • Reflective tape or vests (such as the orange reflective vests worn by many motorcyclists) are also a good idea for visibility.


Fuel for Brisk Walking

  • Your body needs all these nutrients: protein, carbohydrates, and fat in a healthy, balanced amount to maximize your fitness walking.


Hydration During Walks

  • Drink enough water 

  • The key is to make sure you start your walk well-hydrated.


LESSON 3: YOGA


Yoga

  • A Hindu spiritual and ascetic discipline that includes breath control, simple meditation, and the adoption of specific bodily postures, which is widely practiced for health and relaxation.

  • The word ‘Yoga’ is derived from the Sanskrit root ‘Yuj’, meaning ‘to join’ or ‘to yoke’ or ‘to unite’

  • Yoga is essentially a spiritual discipline based on an extremely subtle science, which focuses on bringing harmony between mind and body 

  • Originated from India


History of Yoga

  • The development of yoga can be traced back to over 5,000 to 10,000 years ago. 

  • Yoga came from the Sanskrit word Yuj which means union of the individual and universal consciousness.

  • Patanjali (father of yoga) came to this earth to give his knowledge of yoga that came to be known as the Yoga Sutras.

  • Patanjali and his Sutras have had great influence on modern yoga. 


Yoga Sutras 

  • Collection of 196 short verses that serve as a guide to attain wisdom and self-realization through yoga.

  • The periods were divided into classical yoga, post-classical yoga, and modern period.

  1. Classical Yoga

  • Patanjali classified yoga in an “eight limbed path”.

  • Yama and Niyama - how we live

  • Yama - universal morality

  • Niyama - personal observances

  • Asanas - body postures

  • Pranayama - breathing exercises

  • Pratyahara - control of the senses

  • Dharana - concentration and cultivating inner perceptual awareness

  • Dhyana - devotion; meditation on the divine

  • Samadhi - union with the divine


  1. Post-classical Yoga

  • It aims to achieve wisdom by cleansing the body and mind and to explore the connection between the physical and the spiritual life.


  1. Modern Yoga

  • In the late 1800s and early 1900s, yoga masters travelled to the West causing an increase in attention and followers.

  • As a result, in the 1920s and 1930s, Hatha Yoga, or the process of achieving a healthy mind-body connection, was strongly promoted in India.


Physical Benefits of Yoga

  • Improves flexibility - gradual loosening of the muscles. 


  • Increases muscle strength and stone - builds strong muscles and protects you from conditions like arthritis and back pain. 


  • Increases one’s blood flow - It gets more oxygen to your cells and boosts levels of haemoglobin and red blood cells, which carry oxygen to the tissues. 

    • decreases heart attacks and strokes. 


  • Boosts your immune system - This helps lower stress hormones that compromise the immune system.


  • Improves one’s posture - It helps improve your body posture when you stand, sit, sleep, or walk. 

    • Relieve body pain due to incorrect posture


  • Prevents digestive problems - You can ease constipation because moving the body facilitates more rapid transport of food and waste products through the bowels. 


  • Maintains a balanced metabolism - It does not only cause a reduction of weight, but also improves metabolism. 


Mental Benefits of Yoga

  • Decreases stress level - It can be a great way to get rid of stress that accumulates the body and mind every day. 


  • Activates your inner peace - It is also a great form of meditation because it allows you to focus on yourself. 

    • Helps you escape from the daily noise and clutter inside your mind


  • Increases one’s awareness and mindfulness - We can save ourselves from getting stressed or worked up and be able to relax the mind.


  • Helps to achieve better sleep - It is also a great sleep aid and prevents insomnia.


Pranayama: Breathing in Yoga

  • Pranayama - the conscious awareness of breath: the life force that both energizes and relaxes the body. 

  • The term is derived from the Sanskrit word, prana, = life force, and ayama, = extension.

  • Pranayama is an integral part of yoga. 

  • The controlled breathing enables both the rhythm of performing yoga poses and relaxing the mind for meditation.

    • The 2-1 Breathing Technique

      • The foundation of Pranayama is the 2-to-1 breathing technique that enables gradually increasing your exhalation until it is twice the length of your inhalation.

      • An exhalation that is slightly longer than the inhalation can induce a calming effect.


Yoga Poses

  1. Standing Poses

  • Greeting Pose Mountain Pose Tree Pose

  • Chair Pose   Triangle Pose Half Moon Pose

  1. Sitting and Twisting Poses

  • Child Pose       Hare Pose Lion Pose

  • Cow Pose       Hero Pose Garland Pose

  • Lotus Pose               Half-Lotus Pose

  1. Lying Poses

  • Corpse Pose Upward Extended Feet Pose

  1. Backbends

  • Cat Pose   Cobra Pose         Bow Pose

  • Half-Cobra Pose     Pigeon Pose           Upward Plank Pose

Common Yoga Injuries and Prevention


  1. Hamstring Tears, Pulls, or Overstretching 

  • Cause: Forcing yourself too far in forward folds with straight legs, or forcing your legs straight in any pose. They can also be caused by quick, jerky movements.

  • Prevention: Do not force and think less about getting your legs straight.


  1. Wrist Pain

  • Cause: Pressure resting on your wrists 

  • Prevention: Think about alignment and appropriate positioning


  1. Lower Back Irritation 

  • Cause: Rounding your spine to bring yourself too deeply into forward folds

  • Prevention: Keep your knees soft to avoid hamstring injury