PE
PE
PE
ACTIVITIES
What should you be doing?
What will I be doing?
A. Aerobic Dance
Background and Purpose
Each of the variety of aerobic activities choose from
has it’s individual characteristics. The interesting side of
this aerobic activities when movement is combined with
music and dance routine. Regular and active participation
in aerobic dance improve mainly the cardiovascular
endurance, and it brings good psychological health.
Active and regular participation in aerobic dancing will help
us:
• Improve conditioning of the respiratory and circulatory
systems, which result in decrease risk of cardiovascular
disease, better handling of stress, improved ability to relax,
and greater energy and vitality.
• Improve strong joints, firmer muscles, postal alignment, a
decrease in body fat, and better digestion.
• Improve Physical health and appearance, self-esteem and
self confidence.
• Impacts the body system in ways that alleviate depression.
• Develop coordination, balance and memory.
History
Dance Moves
Aerobics uses and borrow movements from other dances
like jazz, ballet, disco, funk, hip-hop, and Latin dances.
B. Zumba
Zumba Fitness describe this program as “an
exhilarating, effective, easy to follow, Latin-inspired
calorie-burning dance fitness-party” (McManama, 2014).
Zumba is now the language of people who love to dance
for a cardiovascular workout.
Benefits of Running
1. Body Composition. Running trims down unwanted
fats. It is a calorie burner exercise. Also helps increase
calcium deposits and increase body supply
2. Cardiovascular Fitness. Running is effective in
improving the efficiency of circulatory system. This
allow the person to exercise longer and exhibit extra
effort without exhausting oneself. Also helps increase
heart volume (more blood is pumped) and heart
vascularization (more blood is supplied to the heart
muscle.
3. Muscle Endurance. Running develops among the
runners the ability to withstand long period of physical
workout. Running increases the muscle’s energy-
producing ability particularly in the lower body.
4. Muscle Strength. Running increases muscle protein
which leads to a stronger muscles. This gives the
runner the right power to accelerate quickly to a high
speed.
D. Walking
Walking is considered to be the natural, safest,
easiest, and least expensive form of aerobic exercise.
Fitness experts before believed that walking was not
dynamic enough to improve cardiorespiratory
functioning. Until such time brisk walking was introduced
taking a speed of 4 miles per hour or even faster does
improve cardiorespiratory fitness. It has a significant
effect in prolonging life, a regular walking program
conditions the heart and the lungs to function smoothly
Another effective use of walking is a chest-deep
water walk. Fitness experts believed that walking in
chest-deep water is an excellent form of physical activity
to those people who have leg and back problems
E. Hiking
Hiking is a perfect past time activity, and a habit as
well. This aerobic activity offers close-t-nature
experiences blended with health benefits. Exposure to
beautiful sceneries kill stress and tension. The intensity
hiking in going up uneven terrains for 8 hours can burn
many calories compared to walking or even jogging.
F. Jogging
One can jog anywhere he likes, open grounds are
available everywhere. Jogging needs proper gadgets
especially pair of shoes to avoid injury and uncomfortably
Jogging 4 - 5 times a weeks is best recommended to
a faster cardiovascular fitness development. According to
Hoeger and Hoeger (2007) the risk of injury, however,
especialy for beginners, is higher with jogging than
walking, proper conditioning, jogging programs should
start with 1 - 2 weeks of walking. As fitness improves,
walking and jogging can be combined gradually
increasing the jogging segment until it fills the full 20 - 20
mins.
One can jog anywhere he likes, open grounds are
available everywhere. Jogging needs proper gadgets
especially pair of shoes to avoid injury and uncomfortably
Jogging 4 - 5 times a weeks is best recommended to
a faster cardiovascular fitness development. According to
Hoeger and Hoeger (2007) the risk of injury, however,
especially for beginners, is higher with jogging than
walking, proper conditioning, jogging programs should
start with 1 - 2 weeks of walking. As fitness improves,
walking and jogging can be combined gradually
increasing the jogging segment until it fills the full 20 - 20
mins.
G. Swimming
Swimming use most of the major muscle group in
the body. It improves good training stimulus of the heart
and lungs, and a good alternative activity for jogging and
walking to those who cannot perform for an extended
period. The horizontal position of the body aided blood
flow distribution throughout the body, decreasing the
demand on cardiorespiratory system.
Swimming is best recommended for overweight
people who cannot jog or run on land. Though the focus is
not for weight loss, swimming is effective in relaxation
and reducing stress.
H. Cycling
Most people start during their younger years.
Cycling helps develop the cardiorespiratory system, as
well as muscular strength and endurance in the lower
extremities.
Raising the heart rate to the proper training
intensity I more difficult with cycling. When the amount
of muscle mass decreases during the aerobic exercise, so
does the demand placed on the cardiorespiratory system
Cycling is often done on highways. Thus, safety is the top
priority. Proper equipment for cycling must be
compulsory.
I. Rope Skipping
Rope skipping at first is boring and discouraging to
perform because it looks so complicated and tiring
Rope skipping has the most contribution to health
alongside with; cardiorespiratory fitness, increase
reaction time, coordination, agility, muscular strength in
the lower extremities, and dynamic balance.
J. Stair Climbing
Stair Climbing is an excellent aerobic exercise. In the
absence of stairs to climb, stir climbing machines offer an
alternative result.
It has the less chance of injury, realatively safe
because the feet never leave the climbing surface; it is a
low -impact activity. The intensity of exercise I controlled
easily; the individual can regulate his placing through his
need.
K. Racquet Sports
The likes of badminton, tennis, squash, are
examples of racquet sports perfect for aerobic fitness.
The health effects of these sports determined by the
skill of the players, the intensity of the game, and the
time spent for playing games.
Outstanding in racquet sport is a sustained
continuous play, and that is being dedicated by the
player’s individual skill.
GROUP 2
(SHETZU’S)
Bobby Blitz D. Alabe
Francis Edgar DJ C. Dalino
Jhonsenn Russel E. Rudio
El-J Mar A. Flores
Princess Courtney A. Guadalupe
Babylene S. Huinda
Dismissal