PE

• Pilates


  A method of exercise that consists of low-impact flexibility and muscular strength and endurance movements, emphasizing proper postural alignment, core strength and muscle balance
• Pilates routine


  Includes exercises that promote core strength and stability, muscle control, and endurance, including exercises that stress proper posture and movement patterns and balanced flexibility and strength
• Benefits of Pilates


  • Improved core strength and stability
  • Improved posture and balance
  • Improved flexibility
  • Prevention and treatment of back pain
• Pilates can be adapted to provide a gentle strength training and stability program, or it can be modified to give a seasoned athlete a challenging workout
• Beginners should start out under the supervision of an experienced Pilates instructor
• Recommendations for healthy adults' fitness programs

  • At least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity, spread out during the course of a week
  • Strength training exercises for all major muscle groups at least two times a week
• Pilates can be a good strength training workout, but it isn't aerobic exercise
• Weight training


  A type of strength training that uses weights for resistance, enabling muscles to be activated and get stronger
• Weight training


  • Effective weight training depends on proper technique
  • Incorrect weight training technique can lead to sprains, strains, fractures or other painful injuries
• Basic principles of weight training

  Manipulation of the number of repetitions, sets, tempo, exercise types, and weight moved to cause desired increases in strength, endurance, and size
• Benefits of weight training

  • Keeps bones strong and healthy
  • Staves off disease
  • Boosts metabolism and fat loss
  • Regulates insulin and lowers inflammation
  • Improves posture, sleep, mood and energy levels
  • Improves strength and endurance
  • Improves balance and reduces the risk of falls
  • Boosts confidence
• Best weightlifting exercises


  • Squat
  • Bench press
  • Deadlift
  • Snatch
  • Clean and press
• Circuit training


  A consecutive series of timed exercises performed one after the other with varying amounts of rest between each exercise
• Reasons why circuit training is fantastic

  • It can be totally personalized
  • A circuit training workout can be modified to give you exactly what you want
  • You can change the focus of your circuit training
  • It's time efficient
  • You can do circuit training just about anywhere
  • You don't need expensive equipment
  • It's great fun to do in pairs or groups
• Repetition Circuit: A Total Body Circuit Training Workout

  1. Squat Jumps: 10 to 15 repetitions

  2. Standard Push-ups: 10 to 15 repetitions

  3. Calf Raises: 15 to 20 repetitions

  4. Bench Dips: 10 to 15 repetitions

  5. Abdominal Crunches: 15 to 20 repetitions

  6. Jump Rope: 60 seconds
• Running Circuit: An Outdoor Running Circuit Training Workout

  1. Walking Lunges

  2. Twist Crunches

  3. Jumping Jacks

  4. Push ups

  5. Squats

  6. Bench Dips

  7. Squat Jumps

  8. Push ups

  9. Crunches

  10. Walking Lunges
• CrossFit


  A strength, conditioning, and overall fitness program consisting mainly of a mix of aerobic exercise, calisthenics (bodyweight exercises), and olympic weightlifting
• Benefits of CrossFit


  • May improve physical strength
  • May help you improve aerobic fitness
  • Improve agility, balance, and flexibility
  • Burn calories and manage weight
• CrossFit Workouts


  • Front Squat
  • Kettle Bell Swings
• Exercise is planned, structured, repetitive bodily movements done to improve or maintain one or more components of fitness.
• Physical activity can be defined as any movement that makes your muscles work and requires more energy than resting.
• The main aim of physical education is to develop the whole person, not just their body
• Physical activity refers to any movement of the body that uses energy.
• Strength training includes lifting weights, using resistance bands, pushups, squats, lunges, etc.
• Anaerobic exercises are short bursts of high-intensity activities like sprinting, jumping jacks, burpees, etc.
• Aerobic exercise involves continuous rhythmic activities such as running, cycling, swimming, dancing, etc.
• Muscular Strength is the maximum amount of force a muscle group can exert against resistance at a specific point in time.
• Cardiorespiratory Endurance refers to the ability of an individual's heart, lungs, and circulatory system to supply oxygenated blood during sustained physical activity.
• The benefits of regular physical activity include improved cardiovascular health, increased muscle strength and endurance, better bone health, reduced risk of chronic diseases such as diabetes and cancer, improved mental health, and enhanced cognitive function.
• Physical Education aims to promote health and wellbeing through regular participation in physical activities
• The benefits of regular physical activity include improved cardiovascular health, increased muscle strength and endurance, better bone health, reduced risk of chronic diseases such as diabetes and cancer, improved mental health, and enhanced cognitive function.
• Balance exercises involve standing on one leg or performing movements while balancing on an unstable surface.
• Cardiovascular endurance involves continuous aerobic exercise such as running, cycling, swimming, dancing, etc.
• Flexibility exercises include stretching, yoga, Pilates, etc.
• GOOD DAY! WELCOME TO PHYSICAL ACTIVITIES TOWARDS HEALTH AND FITNESS II!
• STRENGTH TRAINING EXERCISE JOSHUA S. BAUTISTA P.E INSTRUCTOR
• Strengthen your muscles


  • Reduces the risk of injury
  • Helps you keep a healthy body weight
  • Increases your ability
  • Allows you to add new and different activities in your exercise program
• It is important to have exercise in our day-to-day routine that provide numerous benefits in our body also strength training play an important role in supporting living a healthy life, helps you make stronger and also builds muscles endurance
• Strength training


  A versatile type of workout that you can do almost anywhere
• Resistance training


  The use of resistance to muscular contraction to build the strength, anaerobic endurance and size of skeletal muscles