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Let'S Nitiate!: Activity 1. Answer The Following Questions. Make A Proper Citation of Your

The document is from St. John Paul II College of Davao's Senior High School Department. It discusses physically detached learning yet academically attached learning. It provides activities and questions for students about different physical education topics like exercises for muscle strength, meditation and breathing exercises, pre-exercises before aquatic activities, aerobic and anaerobic energy systems, and videos demonstrating exercises to improve performance in swimming, water aerobics, surfing, snorkeling, canoeing and kayaking. References are provided to cite sources for the information.

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246 views

Let'S Nitiate!: Activity 1. Answer The Following Questions. Make A Proper Citation of Your

The document is from St. John Paul II College of Davao's Senior High School Department. It discusses physically detached learning yet academically attached learning. It provides activities and questions for students about different physical education topics like exercises for muscle strength, meditation and breathing exercises, pre-exercises before aquatic activities, aerobic and anaerobic energy systems, and videos demonstrating exercises to improve performance in swimming, water aerobics, surfing, snorkeling, canoeing and kayaking. References are provided to cite sources for the information.

Uploaded by

morgan monsanto
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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ST.

JOHN PAUL II COLLEGE OF DAVAO


SENIOR HIGH SCHOOL DEPARTMENT

Physically Detached Yet Academically Attached

At SJPIICD, I Matter!

LET’S INITIATE!
Activity 1. Answer the following questions. Make a proper citation of your
sources.

1. What are the exercises for muscle strength and endurance?

Examples of muscle-strengthening activities include:


 lifting weights.
 working with resistance bands.
 heavy gardening, such as digging and shovelling.
 climbing stairs.
 hill walking.
 cycling.
 dance.
 push-ups, sit-ups and squats.

2. What is meditation and breathing exercise good for?

Experts say that using pranayama has the power to clean 72,000
channels in the body. It involves inhaling with the mouth closed, then
exhaling through the nose. This type of breathing technique can clean
blood and clear your respiratory system. As a result, good clean oxygen
travels to the heart and the brain.

SCP-Physical Education and Health 1| 1


ST. JOHN PAUL II COLLEGE OF DAVAO
SENIOR HIGH SCHOOL DEPARTMENT

Physically Detached Yet Academically Attached

LET’S INQUIRE!
Activity 1. Answer the following questions. Make a proper citation of your
sources.

1. Why there is a need to do pre-exercises before doing the said activity


like aquatics/swimming to improve performance?

By properly preparing your body for exercise you are increasing your
flexibility which increases your efficiency in the water if you are
swimming and helps reduce any subsequent muscle soreness from
working out. It's important to most swimmers to have that mental focus
or drive in the water to have a great workout and this can be produced by
some pre-workout supplements, triggering a person's stimulus. Another
benefit of pre-workout is an increase in muscular strength and
endurance.

2. Explain Anaerobic and Aerobic Energy System.

Aerobic means 'with air' and refers to the body producing energy with the
use of oxygen. Anaerobic means 'without air' and refers to the body
producing energy without oxygen. This is typically exercise that is
performed at a higher intensity. There are two ways that the body can
produce energy anaerobically.

SCP-Physical Education and Health 1| 2


ST. JOHN PAUL II COLLEGE OF DAVAO
SENIOR HIGH SCHOOL DEPARTMENT

Physically Detached Yet Academically Attached

LET’S INFER!
Activity 1. Video Performance (Vlog)
Direction: Identify and demonstrate the appropriate exercise that will
help to improve performance in the following aquatic activities. Include
explanations on how the exercises are appropriate to improve
performance.

How does the exercises


Aquatic Activities Exercises appropriate to improve
performance in the
activity?
1. Swimming  Kickboard kicks If you don't always have
access to a pool or body of
 Pikes
water, endurance and
 Tic-toc strength exercises of the
 Flutter kick lats, triceps, shoulders,
 Dolphin kick core and hip and leg
extensors and flexors are
cross-training activities
that will help improve your
performance. Foam rolling
after swimming helps
relieve muscles and keep
your body loose.
2. Water Aerobics  Water arm lifts Aqua Jogging. Aqua
 Lateral arm lifts jogging is the perfect
aerobic, low-impact
 Back wall glide exercise to get the heart
 Jumping jacks pumping and blood
 Leg shoots flowing throughout the
body.
3. Surfing  Core: Side Plank The squat pattern is
with Reach Through crucial to surfing. Take
 Leg Strength: Single that squat pattern, and

SCP-Physical Education and Health 1| 3


ST. JOHN PAUL II COLLEGE OF DAVAO
SENIOR HIGH SCHOOL DEPARTMENT

Physically Detached Yet Academically Attached

Leg Squats load the front of the body,


 Pre-Surf Warm Up: and then you've got the
Deep Squat with front squat. The loading of
Overhead Reach the movement places more
 Paddling demand on the extensor
muscles of the spine, the
crucial muscles for
efficient paddling postures
as well as a healthy and
robust back.
4. Snorkeling  Plank with Leg Lift Every movement you
 Stability Ball Back make, whether with your
Extension arms, legs or back, forces
Swimmers your muscles to push
 Stability Ball Pike against the natural
 Pilates Double Leg resistance of the water. If
Stretch you snorkel with fins, it
 BOSU Side Plank. provides an excellent leg
workout because of the
increased resistance of the
fins against your legs
5. Canoe and Kayak  Press-up Holding the paddle at a
 The McGill high angle, or more
 Side Crunch vertical to the water,
 Hip-up allows the blade of the
paddle to move through
the water closer to the
boat. Paddle strokes closer
to the hull of the boat
allow you to exert more
forward power with less
turning. Tracking the boat
in a straight line will
increase your paddling
speed.

SCP-Physical Education and Health 1| 4


ST. JOHN PAUL II COLLEGE OF DAVAO
SENIOR HIGH SCHOOL DEPARTMENT

Physically Detached Yet Academically Attached

References:
https://www.nhs.uk/live-well/exercise/how-to-improve-strength-flexibility/

https://homecareassistance.com/e-books/ultimate-guide-self-care/mindful-breathing-can-
achieve-tremendous-health-benefits#:~:text=Experts%20say%20that%20using
%20pranayama,the%20heart%20and%20the%20brain.

https://www.betterhealth.vic.gov.au/health/healthyliving/physical-activity-how-to-get-started

https://www.swimming.org/justswim/guide-stretching-warming/#:~:text=By%20properly
%20preparing%20your%20body,muscle%20soreness%20from%20working%20out.

https://swimswam.com/the-pros-and-cons-of-pre-workout/

https://www.nuffieldhealth.com/article/what-is-aerobic-vs-anaerobic-training#:~:text=Aerobic
%20means%20'with%20air'%20and,body%20producing%20energy%20without%20oxygen.

https://www.healthline.com/health/fitness-exercise/swim-workouts-target-your-belly

https://www.cooperaerobics.com/Health-Tips/Fitness-Files/Improve-Your-Swimming-
Performance-In-and-Out-of-th.aspx#:~:text=If%20you%20don't%20always,will%20help
%20improve%20your%20performance.&text=Foam%20rolling%20after%20swimming%20helps
%20relieve%20muscles%20and%20keep%20your%20body%20loose.

https://www.seniorlifestyle.com/resources/blog/5-best-water-aerobics-exercises-seniors/

https://www.active.com/fitness/articles/5-essential-surfing-workouts

https://magicseaweed.com/news/6-exercises-that-will-help-improve-your-
surfing/9819/#:~:text=The%20squat%20pattern%20is%20crucial%20to%20surfing.&text=Take
%20that%20squat%20pattern%2C%20and,a%20healthy%20and%20robust%20back.

https://www.panamajack.com/blog/top-core-exercises-for-snorkelers-divers/

https://www.thehealthyholidaycompany.co.uk/health-benefits-of-snorkeling/#:~:text=Muscle
%20Strengthening,-Snorkeling%2C%20with%20or&text=Every%20movement%20you%20make
%2C%20whether,the%20fins%20against%20your%20legs.

https://www.sportsrec.com/551508-techniques-for-canoe-racing.html

SCP-Physical Education and Health 1| 5


ST. JOHN PAUL II COLLEGE OF DAVAO
SENIOR HIGH SCHOOL DEPARTMENT

Physically Detached Yet Academically Attached

CRITERIA

Content and delivery-------------------------- 20 points


Clarity----------------------------------------------- 10 points
Execution------------------------------------------ 15 points
Uniqueness----------------------------------------- 5 points

TOTAL-----------------------------------------------50 points

SCP-Physical Education and Health 1| 6

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