Physical Education

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    Physical Education

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    Ma'am Ana
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    Physical Education

    Post by Ma'am Ana on Sat Aug 08, 2015 1:58 pm

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    Physical education
    It is known in many Commonwealth countries as physical training or PT, is an educational course related to the physique of the human body. It is taken during primary and secondary education and encourages psychomotor learning in a play or movement exploration setting to promote health.


    HOW TO STAY MOTIVATED

    As for myself, I always want to engage myself in a hard training to maintain a healthy body. A healthy mind and body is very important to me, it is like something I treasured. So, how do I keep motivated after all these years?

    DEVELOP MUSCLE FAST

    Follow this simple 20-minute routine five times a week, for three weeks. It alternates high-intensity cardio-and-strength moves to maximize calorie after burn with more restful strength-only exercises that help boost your metabolism.
    Do it straight through (don't rest in between exercises). Not feeling challenged? Just add weight or increase your reps.

    Step-ups
    For glutes, hamstrings, quads
    Step up onto a low bench or stair with right foot, then bring up left foot. Step back down, right foot first. Do 20 reps; then repeat, starting with left foot.

    Classic Push-Ups
    For triceps, shoulders, chest
    Place hands shoulder-width apart on floor, then walk feet back until body is in a straight line. Without sagging, slowly bend arms and lower chest. When elbows form right angles, push back up to starting position. Do 30 reps.

    Lunge Curls
    For glutes, hamstrings, quads, biceps
    Holding a 5- to 8-pound dumbbell in each hand, stand with feet together and arms at sides. Step forward with left foot and lower right knee toward floor (don't let left knee go beyond your ankle). At the same time, curl weights toward shoulders. Return to starting position and repeat with right foot. Do 20 reps per leg.

    Squeeze Crunches
    For hamstrings, glutes, abs
    Lie on back with hands by ears and elbows pointing out. Place a small pillow behind knees, squeeze, and bring knees in toward chest. Continue to squeeze the pillow as you raise shoulder blades off the floor, moving nose toward knees. Hold for a beat, then return to starting position. Do 30 reps.

    Squat Presses
    For glutes, hamstrings, quads, shoulders, core
    Holding 3- to 5-pound dumbbells beside shoulders, stand with feet twice shoulder-width apart. Keep back straight as you squat until thighs are almost parallel to the floor; push through heels and press weights up as you return to standing. Do 30 reps.

    Rows
    For back, biceps
    Holding 5- to 8-pound dumbbells by your sides, stand with feet shoulder-width apart and back about a foot from the wall. Press butt against the wall for support, then bend at the knees and waist so torso and thighs form a right angle. Keeping head up and back straight, draw elbows straight back and up, bringing weights up to touch torso. Pause, then lower weights. Do 30 reps.

    Squat Raises
    For quads, glutes, hamstrings, shoulders
    Stand with feet shoulder-width apart, holding 3- to 5-pound dumbbells by your sides. Keeping back straight, squat until thighs are nearly parallel to the floor, then push off balls of feet to rise back to standing as you raise dumbbells out to sides until parallel with shoulders. Return to starting position. Do 30 reps.

    Squeeze Side Crunches
    For hamstrings, abs
    Lie on back with hands by ears and elbows pointing out. Place a small pillow behind knees, squeeze, and bring knees toward chest. Continue to squeeze the pillow as you move left elbow toward right knee, lifting left shoulder blade. Hold for a beat, then lower back down. Repeat on opposite side. Do 15 reps per side.

    Door Squats
    For glutes, quads
    Stand with feet shoulder-width apart, one on either side of front edge of an open door. Grasp a towel looped around both doorknobs, extend arms, and lean back. Keep back straight. Bend knees and lower butt toward floor. Pause, tighten butt muscles and rise back up. When legs straighten, thrust pelvis forward, squeezing butt muscles again. Do 30 reps.

    Bench Dips
    For triceps, shoulders, chest
    Sit on bench edge with hands on either side of butt. Slide butt off and extend legs until straight. Keeping torso upright, bend elbows as you lower butt toward floor. When upper arms are nearly parallel to floor, push back up to starting position. Do 20 reps.

    Calf Raises
    For calves
    Stand with toes on the edge of a step. Lower heels, then rise up onto toes. Squeeze calves for a second at the top of motion, then slowly return heels to starting position. Do 30 reps.


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    HEALTHY FRUITS

    Have you heard about superfruits? Those deemed "super" by nutrition scientists are packed with antioxidants, fiber, vitamins and minerals, and other nutrients that can help you live longer, look better, and even prevent disease.

    1. Açaí Berries  Very Happy
    Açaí actually deserves some of the hype it gets, thanks to weapons grade antioxidant levels that clobber other Superfruit rivals like blackberries, strawberries, and blueberries. However, because this tiny berry hails from Brazil, it's not easy to find fresh. "I recommend powdered açaí berry, which can be added into a smoothie," says Glassman. "Not only is this an easy way to get super fruits into your diet, but it also helps mask the tart, sometimes bitter taste."

    2. Apples  Smile
    Surprise! America's favorite fruit is a secret Superfruit, thanks in part to its red or green color. Apples are a great fiber source, but the skin contains quercetin, an antioxidant that packs antihistamine and anti-inflammatory power, and therefore may help protect you from heart disease and possibly allergic reactions. A study from St. George's Hospital Medical School in London found that people who eat five or more apples a week have better lung function than those who don't. So slip an apple into your lunch bag today.

    3. Bananas  Sad
    Ever grab a snack but then feel hungry again 20 minutes later? Next time, reach for a banana. This Superfruit is loaded with potassium, which can lower your blood pressure, and is one of the best sources of Resistant Starch, a healthy carb that fills you up and helps to boost your metabolism.

    4. Grapefruit  Surprised
    Remember The Grapefruit Diet? Grapefruit is a Superfruit, but more for your heart than your weight. A grapefruit a day—particularly the ruby variety—can help keep heart disease at bay by lowering cholesterol, according to several studies. The redder your fruit the better; they contain higher levels of antioxidants.

    5. Blueberries  Shocked
    Your go-to Superfruit for brain function and memory. Several studies link high flavonoid levels in blueberries with a better memory, and regular consumption may help keep your brain functioning well as you age, new research suggests. One study found that women with the highest intake of berries appeared to have a delay in cognitive aging by a whopping 2.5 years. Blueberries are also rich in manganese, which plays an important role in your metabolism, which can help keep you slim and energized.

    6. Cantaloupe  Cool
    Consider cantaloupe your secret weapon for smooth, younger-looking skin. It gets its Superfruit status thanks to Vitamin A and its derivatives, which boosts cell reproduction, making it a natural exfoliator, according to Glassman.

    7. Cherries  Laughing
    Cherries are one of Glassman's unsung heroes of the Superfruit world. They owe their deep red color to an antioxidant called anthocyanin, which can reduce inflammation and lower triglyceride and cholesterol levels. In a recent study, University of Michigan researchers found that giving cherries to lab rats reduced two common markers of blood vessel inflammation by up to 50%. The cherry eaters also gained less weight and experienced big drops in cholesterol.

    8. Citrus fruits  Mad  
    All citrus, from limes to tangerines, are chock-full of vitamin C, fiber, and small amounts of other nutrients and disease-fighting chemicals. It's the C that makes citrus a Superfruit, says Glassman, because this vitamin counters the effects of sun damage, regulates oils glands, and can even prevent age spots.

    9. Cranberries  cherry
    These tart little berries are Superfruits, but especially for women. They may prevent urinary-tract infections, and might help fight a far scarier disease: ovarian cancer. According to a new Rutgers University study, cranberries can boost the effectiveness of chemotherapy drugs used to fight ovarian cancer (at least in laboratory culture dishes) and may slow the growth of some cancer cells. Another study found that people who drink a glass of unsweetened cranberry juice each day raise their HDL, or good cholesterol, by 10%.

    10. Dragon fruit  Embarassed  
    The name and vibrant color of this fruit's skin tell you that it's something special, even though the taste is actually quite mild. Four years ago, researchers from Malaysia's Universiti Putra analyzed the seeds and found there to be a bounty of essential fatty acids, which we need but can't be made by our body. In fact, 50% of the seeds were made up of an essential fatty acid, oleic acid, which helps lower bad cholesterol and raise good cholesterol. While this Superfruit is grown mainly in Asia, you might be able to find one at your local Chinatown or farmer's market.

    11. Grapes  Crying or Very sad
    What makes grapes a Superfruit? A powerful antioxidant called resveratrol, which promotes a healthy heart. Researchers have also found that compounds found in grape seed extract seem to help slow Alzheimer's disease (at least in mice) and can clobber head and neck cancer cells grown in the laboratory. Oh, and forget bleaching your teeth. "The malic acid in grapes naturally breaks down stains and discolorations on teeth," says Elisa Mello, DDS, assistant clinical professor at New York University. Snack on grapes that are just ripe, because the acid declines as the fruit ripens.

    12. Blackberries  Evil or Very Mad  
    These tart and tasty gems rank in the top 10 for antioxidant power, according to the USDA, and they are specifically rich in polyphenols, the same family of antioxidants found in green tea, which may help prevent cardiovascular disease, cancers, and osteoporosis. Blackberries are also number one for fiber: One cup delivers one-third of your daily target of 25 to 35 grams a day.

    13. Kiwi  Twisted Evil
    If you've got digestive gripes, then kiwi is your Superfuit. In one study, 41 people who had irritable bowel syndrome (IBS) consumed two kiwis a day for six weeks and reported a reduction of symptoms compared to those who didn't. One theory: Kiwi, especially the skin, is high in fiber and pre-biotic complex carbohydrates.

    14. Oranges  Rolling Eyes
    If you manage to eat just one medium orange, then you'll already have your reached recommended daily intake of vitamin C, which keeps your immune system humming. This familiar sweet fruit is also a great source of fiber, potassium, calcium, folate, and other B vitamins, so take one with your everywhere you go.

    15. Plums Laughing
    Plums are yum—and they may help keep anxiety at bay. Plums contain an antioxidant called chlorogenic acid, which, according to French researchers, is linked to decrease in anxiety-related behaviors in mice.

    16. Pomegranate  Exclamation  
    Pomegranates deserve their Superfruit status. The juice from this gorgeous fruit beat red wine to win first place in a list of beverages ranked by antioxidant levels in a University of California, Los Angeles study. However, if you are set on fresh pomegranate over juice, wait for winter; the fruit is at its best between September and February.

    17. Strawberries  Question
    Strawberries are bursting with vitamin C; just a cup full and you've already reached your recommended daily intake. They are also an excellent source of folic acid, which can help protect your heart. Easiest of all, they whiten your teeth naturally! Crush a strawberry to a pulp, then mix with baking soda until blended. Spread the mixture onto your teeth and leave on for 5 minutes. Reapply once a week.

    18. Avocados   Idea
    Yup, these are a Superfruit (remember, fruits have seeds, vegetables don't). Packed with monounsaturated fat and fatty acids, avocados can help lower LDL (bad cholesterol) levels while raising the amount of good cholesterol in your body. The healthy fats in avocados also promote the absorption of other carotenoids—especially beta-carotene and lycopene—which are essential for heart health.

    19. Tomatoes   Arrow  
    The tomato pretty much tops our list of Superfruits (even though some people still think it's a vegetable). Tomatoes pack a sought-after antioxidant called lycopene, which is rarely found in other Superfruits, and they're high in vitamin C, potassium, and fiber, and super-low in calories.

    20. Papayas afro
    Summer colds are the worst, so have some papaya! This tropical fruit is bursting with vitamin C – just one cup gives you more than you need each day. On top of this, papaya is also a good source of vitamins A and E, two powerful antioxidants that may help protect against heart disease and colon cancer.

    21. Raspberries   Neutral
    Fiber is not something that these berries are lacking; just half a cup would give you 4 grams. You'd also get 25% of your recommended intake for vitamin C and manganese too!

    22. Pumpkin & pumpkin seeds   Neutral
    Yes pumpkin is actually a fruit! This squash is overflowing with beta-carotene, which combined with potassium may help to prevent high blood pressure. If making homemade pumpkin pie is too much trouble, try tossing the seeds into salads, soups, etc.

    23. Watermelon  What a Face
    Watermelon is packed with lycopene; in fact just one cup of the stuff has more than twice as much compared to fresh tomato. At just 40 calories per cup, it's also a source of vitamins A and C. You needn't limit yourself to eating watermelon alone; grill and then toss with feta and fresh mint.

    24. Pineapple  Like a Star @ heaven
    Not only does pineapple add juicy sweetness to your meals but it also contains bromelain, a digestive enzyme that helps break down food to reduce bloating.


    Last edited by Ma'am Ana on Tue Aug 18, 2015 5:04 am; edited 10 times in total

    sanel

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    Re: Physical Education

    Post by sanel on Thu Aug 13, 2015 8:27 am

    Is it necessary to exercise if you need to be healthy? why?
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    Trinchera

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    Re: Physical Education

    Post by Trinchera on Thu Aug 13, 2015 8:56 am

    Can you give me some tips to lessen fats? bounce

    Applecoed4j

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    Re: Physical Education

    Post by Applecoed4j on Thu Aug 13, 2015 9:13 am

    Ma'am how to get Abs? lol!
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    Ma'am Ana
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    Re: Physical Education

    Post by Ma'am Ana on Fri Aug 14, 2015 3:13 am

    sanel wrote:Is it necessary to exercise if you need to be healthy? why?

    YEAH .. ABSOLUTELY cheers

    Because our body is the absorbent of all the nutrients.
    Just remember if you haven't eat all along, what will be the result? What will be the outcome to your body? No

    All kinds of exercise have a good effect to every parts, muscles, joints of our body..
    Simple exercise will help you to keep healthy. And just do some 5 MINUTES exercises you will going to see in this forum.

    study
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    Ma'am Ana
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    Re: Physical Education

    Post by Ma'am Ana on Fri Aug 14, 2015 3:39 am

    Trinchera wrote:Can you give me some tips to lessen fats? bounce


    You have no time in working out? No

    TRY THESE CALORIES BLASTERS AND YOU'RE DONE!


    Jump
    Jump rope as fast as you can
    68 calories

    Lunge
    Do walking lunges down the hallway
    45 calories

    Run
    Run around the block
    62 calories

    Shovel
    Shovel snow (someone’s gotta do it!)
    34 calories

    Dance
    Switch on the Wii for a little Zumba action
    45 calories

    Shop
    Pick up the pace while grabbing a few things at the grocery store
    22 calories

    Vacuum
    Vacuum the biggest room in your house
    20 calories

    Groove
    Rock out to Katy Perry’s "Last Friday Night" while you wait for the pasta water to boil
    26 calories

    Fight
    Challenge your guy or kids to a snowball fight
    34 calories

    Climb
    Walk up and down the stairs
    36 calories

    Clean
    Speed-clean your kitchen
    23 calories

    Jog
    Jog in place while waiting for your nails to dry
    45 calories

    Sled
    Go for a quick sled run down the nearest hill
    40 calories

    Bounce
    Bounce on a stability ball during the commercials while watching Frosty the Snowman
    58 calories

    Bend
    Sample one of the free workouts on the New Pilates app you just downloaded from iTunes
    20 calories

    Play
    Take on any challengers in a game of Ping-Pong
    23 calories

    Push-up
    Do as many push-ups as you can
    45 calories


    Last edited by Ma'am Ana on Fri Aug 14, 2015 3:09 pm; edited 4 times in total
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    Aeron Paul

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    Re: Physical Education

    Post by Aeron Paul on Fri Aug 14, 2015 1:45 pm

    Hi Ma'am Ana! Laughing

    Thank you for this great forum. As you can see .. I also love my health like you and others.

    May I ask you something? What if I will have a body work out, like going to gym and carrying heavy objects .. and suddenly I stop this working out .. what will happen to me ?
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    Ma'am Ana
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    Re: Physical Education

    Post by Ma'am Ana on Fri Aug 14, 2015 3:15 pm

    Applecoed4j wrote:Ma'am how to get Abs?  lol!


    lol! Try the "bicycle" workout. This can help you get abs fast. Lie on your back, (with your back flat on the floor), lift your legs up, and move them as if you are peddling a bicycle. Put your hands behind your head, and every time you move one of your legs toward your face, touch it with your elbow. For example, when your left leg comes toward you, touch it with your right elbow.

    lol! Do crunches. Crunches are another great way to get abs quickly and effectively, and there are tons of variations on crunches. Basic crunches require you to lie down on a matted floor, with your back flat to the ground and your knees bent at a 60 degree angle. With your hands near your temples, or crossed on your chest, lift your shoulder blades off the ground a small bit and feel the "crunch" in your abs. Exhale and go back down to the ground. Repeat.

    lol! Do the plank exercise. The plank exercise is one of the most reliable, deceptively simple ways to give great definition to your abs. All you need is a flat surface, a little bit of time, and some serious gumption as you feel the burn.

    lol! Lift your weight. Take two chairs of equal height, and rest your forearms on them, then pick your legs up off the floor in an up and down position. But be careful that you don't slip or fall.

    lol! Do leg raises. Another great ab-builder is leg raises. You'll be able to feel how effective this exercise is as soon as you get into starting position.

    lol! Do cardio as much as possible. Set aside at least one day a week to run a mile. Playing games like tag and hide and go seek outside can even burn calories. Taking your dog for a run is also a convenient way to run, and make sure you drink plenty of water!

    lol! Work out your abs for about 30 minutes, 3 days a week, at first. Work up to exercises all 5 days of the week. Eventually, when it gets easier, do ab workouts twice each day, 5 days a week.

    jaytina

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    Re: Physical Education

    Post by jaytina on Fri Aug 14, 2015 3:44 pm

    Hi Admin !

    Aside from psychomotor learning, what the other domain of learning we may learn by exercising our body ?
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    Ma'am Ana
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    Re: Physical Education

    Post by Ma'am Ana on Fri Aug 14, 2015 3:53 pm

    Aeron Paul wrote:Hi Ma'am Ana!  Laughing

    Thank you  for this great forum. As you can see .. I also love my health like you and others.

    May I ask you something? What if I will have a body work out, like going to gym and carrying heavy objects .. and suddenly I stop this working out .. what will happen to me ?


    Hello ... cheers
    About your question?

    I ask someone about that, and you know what he said?
    People who had a hobby like that and suddenly stops will tend to gained more fats.
    When you are having work out, more calories are burning out. You were always feel hungriness.
    But when you stop exercising, there are instances that you crave more and more. In that time you have no more exercising rules that’s why you are gaining more weights.

    SO KEEP MOVING FORWARD sunny
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    Ma'am Ana
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    Re: Physical Education

    Post by Ma'am Ana on Sat Aug 15, 2015 5:11 am

    jaytina wrote:Hi Admin !

    Aside from psychomotor learning, what the other domain of learning we may learn by exercising our body ?


    HELLO cheers
    HELLO cheers

    I was like huh ? In your question .. but anyway thanks for the question.
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    Ma'am Ana
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    Re: Physical Education

    Post by Ma'am Ana on Sat Aug 15, 2015 5:22 am

    jaytina wrote:Hi Admin !

    Aside from psychomotor learning, what the other domain of learning we may learn by exercising our body ?


    Our entire topic here was related to physical health.

    The other domain of learning is the physical education and physical fitness. Physical fitness is a general state of health and well-being and, more specifically, the ability to perform aspects of sports or occupations. Physical fitness is generally achieved through correct nutrition, moderate-vigorous physical activity, exercise and rest. It is a set of attributes or characteristics seen in people and which relate to the ability to perform a given set of physical activities.
    Before the industrial revolution, fitness was the capacity to carry out the day’s activities without undue fatigue. However, with automation and changes in lifestyles physical fitness is now considered a measure of the body's ability to function efficiently and effectively in work and leisure activities, to be healthy, to resist hypokinetic diseases, and to meet emergency situations.

    IDontKnowWhatNameIllUse

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    Re: Physical Education

    Post by IDontKnowWhatNameIllUse on Sat Aug 15, 2015 3:43 pm

    Thanks Admin, this post is great, I really need this kind of information because I was trying to maintain my fitness, and by the way, could you advice a good exercise for my brother with a short stamina? thanks in advance

    joshuaberendes@gmail.com

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    Re: Physical Education

    Post by joshuaberendes@gmail.com on Sun Aug 16, 2015 5:27 am

    Hello Ana,
    My grandmother was not old age, but she did not want to exercise,Evil or Very Mad

    what good food for my grandmother although she did not exercise. Rolling Eyes
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    ciata.bevs@gmail.com

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    Re: Physical Education

    Post by ciata.bevs@gmail.com on Sun Aug 16, 2015 5:53 am

    Ma'am!

    I want to strengthen my lower back, what kind of exercise should I do? Question Embarassed
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    jomsmarietolentino

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    Re: Physical Education

    Post by jomsmarietolentino on Sun Aug 16, 2015 7:24 am

    Madam Ana,
    How can I strengthen my stamina and my body? cheers
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    shirokunn@gmail.com

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    Re: Physical Education

    Post by shirokunn@gmail.com on Sun Aug 16, 2015 7:54 am

    Ma'am Sad

    Why I'm still fat pig even when I dance? Sad

    iramae1999

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    Re: Physical Education

    Post by iramae1999 on Sun Aug 16, 2015 4:41 pm

    My own opinion, pwede naman po na mag balance ng kinaen para sa healthy diet po. Kung medyo may edad na po, sa pagkain nalang po siguro bumawe. Pero kung mga teenager po, sabay dapat ang exercise. At last po pala, para naman po sa hindi mapigilan ang hindi kumain ng madami, pwede naman po na kumain pero dapat alam po natin ang tamang quantity na kakainin naten..

    Wala na po ma advice eh, pero yan po kasi yung mga natandaan ko when it comes to Diet.
    Thank you po Smile))

    alyssaulangca

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    Re: Physical Education

    Post by alyssaulangca on Sun Aug 16, 2015 6:30 pm

    I like this thread! Especially the health benefits of different fruits. Smile
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    Ma'am Ana
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    Re: Physical Education

    Post by Ma'am Ana on Mon Aug 17, 2015 2:07 am

    IDontKnowWhatNameIllUse wrote:Thanks Admin, this post is great, I really need this kind of information because I was trying to maintain my fitness, and by the way, could you advice a good exercise for my brother with a short stamina? thanks in advance


    Good Morning ! Good Morning !
    It is really nice to love your health .. it's one of your wealth !

    Just keep on a proper way of healthy habit .. sunny
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    Ma'am Ana
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    Re: Physical Education

    Post by Ma'am Ana on Mon Aug 17, 2015 2:30 am

    IDontKnowWhatNameIllUse wrote:Thanks Admin, this post is great, I really need this kind of information because I was trying to maintain my fitness, and by the way, could you advice a good exercise for my brother with a short stamina? thanks in advance


    You were trying to maintain a good health? Why ? Do you have any problem with yourself?

    Anyway .. about your brother? This is the best thing that I can tell. I hope that it will help your dear brother.

    Combine strength days with cardio days.
    It’s a simple equation: the more muscle you can get working, the more it will challenge your heart and your cardiovascular system.
    So, dapat sanayin natin yung katawan na nawowork-out. Bata pa naman siya so .. it is better to play more, dapat naaarawan specially morning.

    Jumping jacks.
    Effected Areas: legs and arms.

    Slalom Jump.
    Effected Areas: leg muscles. While standing straight up with your feet together, squat down about half way, leaning slightly forward. Put your left arm in front of you and your right arm in back (running position). Lean and jump to the right while swinging your arms in the opposite position and keeping your feet together.

    Ski Jump
    From a standing position with your left leg and left arm in front of you and your right leg and right arm in the back, slightly bend your knees (running position). Jump up while swinging your arms and legs in the opposite direction before you land on the floor.

    SQUAT THRUST WITH PUSH
    Effected Areas: leg and arm muscles, chest and back.

    Alternate toe touch
    Effected Areas: legs, arms, back and shoulders.

    Shuttle runs with ball. So, total body na 'to.

    Try niya na rin magZumba AAHAHAH .. hindi lang nman pangthunders yun. afro
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    Ma'am Ana
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    Re: Physical Education

    Post by Ma'am Ana on Mon Aug 17, 2015 3:18 am

    joshuaberendes@gmail.com wrote:Hello Ana,
    My grandmother was not old age, but she did not want to exercise,Evil or Very Mad

    what good food for my grandmother although she did not exercise. Rolling Eyes

    THIS WILL TAKE TOO LONG .. BUT I WOULD LIKE YOU TO KINDLY UNDERSTAND IT.



    flower BRAIN FOODS
    These foods improve brain function, help you maintain memory and more.

    Shellfish: Shellfish contains Vitamin B12, iron, magnesium and potassium which are great for brain function.
    Low-fat foods: Psychology Today reports that a diet rich in saturated fatty foods can lead to depression and cancer.
    Salmon: Salmon is full of omega-3 fatty acids, which are good for the heart and brain.
    Canola oil: Cook with canola oil instead of corn and sunflower oils to up your intake of omega-3s.
    Avocado: Avocado is full of the good kinds of fatty acids, and it’s also supposed to be good for your hair and nails.
    Good carbohydrates: To keep your glucose levels at the right level, eat vitamin-rich, whole grain cereals, toast and crackers when your energy is low.
    Eggs: Eggs contain choline, a type of B vitamin that is good for memory and stress management.
    Almonds: Almonds are often touted as a good brain food, giving you lots of energy. They also contain choline.
    Fruits and vegetables: Fruits and vegetables have many great health benefits, and the brain especially loves green, leafy veggies.
    Lean beef: Lean beef and beef liver also contain choline.

    flower BONE HEALTH
    As we get older, our bones get weaker and more brittle. Women in particular are at risk for osteoporosis, so read below for some suggestions on what to eat to maintain bone health.

    Fortified milk: Make sure the milk you’re drinking is fortified with Vitamin D.
    Kale: Kale is rich in Vitamin K and contains calcium.
    Cottage cheese: Cottage cheese is estimated to have between 318 and 156 mg of calcium.
    Fortified orange juice: Fortified oj is also a great source of Vitamin D.
    Cabbage: Cabbage raises estrogen levels, which is good for aging women.
    Calcium-fortified cereal: WebMD suggests having 1 cup of calcium-fortified cereal for a bone-healthy breakfast.
    Calcium-fortified soy milk: If you’re lactose intolerant, try soy milk, which contains between 80 and 500 mg of calcium if it’s fortified.
    Collards: Just 1/2 a cup of collards contains about 20% of your recommended daily value of calcium.
    Dandelion: Add dandelion to your recipes to get heaping doses of boron and a good share of calcium.
    Yogurt: One cup of yogurt contains between 300 and 400 mg of calcium.

    flower DENTAL HEALTH
    Keep your teeth strong and cavity-free by eating these foods.

    Raisins: Science Daily reports that the “compounds found in raisins fight bacteria in the mouth that cause cavities and gum disease.”
    Water: Water is essential to good oral health.
    Raw broccoli: Raw broccoli is rich in magnesium, which teeth love.
    Cooked spinach: Cooked spinach is another good source of magnesium.

    flower AVOIDING EMPTY CALORIES
    Seniors require less calorie intake than younger people, which means that the calories they do consume should be full of proteins and vitamins, not sugars and alcohol.

    Peanut butter: In moderation, peanut butter is a good snack because it lower cholesterol and your risk for cardiovascular disease. Peanut butter also keeps you full longer, so you won’t keep reaching for more snacks.
    Dark chocolate: “Dark chocolate is healthy chocolate,” according to WebMD, and in small servings, it’s a great alternative to heavier desserts.
    Milk: Milk has calcium and Vitamin D, and it’s also good for weight loss.
    Nuts: Unsalted nuts are a great snack, and even though they may have a higher calorie content than a few potato chips, they’ll keep you full longer and will give you much needed nutrients.
    Banana: Eat a banana for a snack or for dessert instead of a piece of cake that’s packed with nothing but sugar and has no nutrients. Bananas are also softer fruits, which can be ideal for some seniors with dentures or weaker teeth.
    Fiber-rich foods: Foods with a lot of fiber will keep you fuller longer and are better for your digestion.

    flower ANTIOXIDANTS
    Antioxidants are attributed with helping prevent cancer and helping your body get the most nutrients from your food when it breaks it down.

    Carrots: Carrots are rich in beta-carotene, which is an antioxidant. Steam carrots if raw ones are too crunchy.
    Spinach: Raw and cooked spinach are both good sources of lutein.
    Sweet potatoes: Sweet potatoes are soft and have lots of beta-carotene and Vitamin A. Be careful of extra sugary yams, however.
    Tomatoes: Eat tomatoes to get the antioxidant lycopene.
    Blueberries: Blueberries are considered good brain food and are rich in antioxidants.

    flower LOW - SUGAR
    Sugary diets are full of empty calories and can lead to diabetes. Ask your doctor about starting a low-sugar diet full of these foods to fight off excess weight gain, fatigue and more.

    Diet, caffeine-free soda: If you’re a soda-oholic, try a diet, caffeine-free version. Water is best, though.
    Whole grain breads: Multigrain, whole grain and mixed grain breads have a lower glycemic index than most other breads.
    Apples: If your teeth are strong enough, cut up some apple, which has a lower glycemic index than oranges, peaches and bananas.
    Low-fat yogurt: Instead of ice cream, have some low-fat yogurt for a snack, which has a glycemic index of 33.
    Vegetables: Snack on fresh veggies for sugar-free and low-sugar snacks.

    flower DIGESTION AND MORE
    If you need help fighting constipation, colon problems or UTIs, check out this list with your doctor.

    Red beets: Red beets are said to help constipation symptoms.
    Non-greasy foods: Greasy foods are harder to digest and can give more sensitive tracts heartburn and discomfort.
    Cranberry juice: Drink 100% cranberry juice (not cranberry juice concentrate) to ward off urinary tract infections.
    Cod liver oil: Rich in Vitamin A and Vitamin D, cod liver oil is also good for the digestive tract.
    Green tea: Some believe that green tea helps ease Inflammatory Bowel Disease, and it’s also good for the heart.
    Raw foods: Raw and unprocessed foods are best for warding off colon cancer.
    Barley: Soluble fiber, which does not create excess gas, is found in barley.
    Prunes: Prunes are an excellent source of dietary fiber, which helps digestion and bowel movements.
    Oat bran: Oat bran is another source of soluble fiber.
    Turnips: Include turnips in your meals to get even more dietary fiber.

    flower LOW - SALT
    Sodium is a concern for many seniors, and below we’ve generated a list of low-sodium foods and meal ideas.

    Lima beans: A 3.5 oz. serving of canned lima benas only have 1 mg of sodium.
    Brussel sprouts: Enjoy brussel sprouts at just 10 mg of sodium per 3.5 oz. serving.
    Fresh coconut: Fresh coconut has a moderate amount of salt but is a good snack alternative to chips.
    Blackberries: Blackberries just have 1 mg of sodium per 3.5 oz. serving.
    Roast beef: Roast beef without extra sauces only has 60 mg of salt per 3.5 oz. serving.
    White bean and roasted bell pepper hummus: This low sodium recipe is recommended by the American Heart Association.
    Colorful Tuna Pasta Salad: This entire meal has 320 mg of sodium per 1 1/2 cup serving.
    Okra and Tomatoes: This hot veggie dish is still low sodium.
    Apple sauce: If sodium is a major issue for you, make or buy a low-sodium apple sauce to snack on.
    Herring: Herring can be a low-sodium dinner alternative.

    flower WHOLE GRAINS
    Whole grains are better for you than refined carbohydrates because they are more easily broken down by the body, keep you full longer, and contain real nutritional value.

    Whole grain cereal: Whole grain cereal is an easy breakfast or snack option that provides lots of fiber and vitamins.
    Whole wheat pasta: Your body can break down whole wheat pasta better than white pasta.
    Whole grain sandwich bread: Whole grain bread is not made up of refined carbohydrates, which are harder to digest and pack on pounds.
    Whole wheat tortillas: Whole wheat tortillas are better for you than flour or fried versions.
    Whole wheat flour: Look for whole wheat flour when comparing nutrition labels.
    Whole grain or wheat English muffins: You don’t have to give up your English muffins if you’re afraid of starches and refined sugar and carbohydrates. Just pick a whole grain or whole wheat version instead.
    Bulgur: Bulgur is a cracked wheat ingredient that satisfies a whole grains servings requirement.
    Brown rice: Brown rice is good for you and will keep you full longer, so you’re getting the most out of your calorie intake.
    Quinoa: If you’re tired of rice, make quinoa for another whole grain side dish.
    Bran: Bran cereals or granola bars are good for digestion and for keeping you full.

    flower FRUITS AND VEGGIES
    At all ages, but especially for seniors, raw fruits and vegetables or lightly steamed vegetables are the best choice for getting the most vitamins and minerals per bite. Read below for some of our suggestions.

    Kiwi: Kiwi is one of the few fruits that contains riboflavin, which helps release energy from carbs.
    Peas: Peas are another food that can help your body get energy from carbohydrates more easily. Raw peas work well in salads.
    Mushrooms: Mushrooms are an excellent low-calorie food that have more potassium than oranges, can lower blood pressure and may decrease tumor size.
    Asparagus: Asparagus is a great source of Vitamin A, which helps cell reproduction and is good for the immune system.
    Corn: Cook with fresh corn to get enough Vitamin B3, or niacin, which is good for the digestive system.
    Cauliflower: Eat cauliflower for a faster metabolism, which slows as you get older.
    Watermelon: Watermelon has a lot of sugar, but it’s low in calories and contains B6, B3, B1, and Vitamin A. Enjoy in small samples.
    Summer squash: Summer squash is easy to prepare and works well with all kinds of dishes. It’s also a good source of niacin.
    Strawberries: Strawberries have antioxidant benefits and Vitamin C.
    Cucumber: Add cucumber to your salads for an extra dose of Vitamin C.
    Peppers: Peppers are another easy and versatile vegetable, and they are an excellent source of Vitamin A, beta-carotene and Vitamin C. They also contain potassium and iron.
    Artichokes: Artichokes are another source of niacin.
    Red cabbage: Good for stews and soups, red cabbage contains iron, Vitamin A and lots of Vitamin C.
    Brown onion: Add brown onion to your meals for a good source of Vitamins B1, B6 and C.
    Leeks: Eat leeks to get a good serving of folate.

    flower VITAMINS, HIGH NUTRIENT FOODS
    Seniors are encouraged to take vitamins and mineral supplements because their lower caloric intake limits their sources for these nutrients. Read below for a list of useful vitamins and minerals for seniors.

    Calcium: Healthlink, The Medical College of Wisconsin reports that seniors need between 1200 and 1400 mg of calcium daily.
    Vitamin D: Seniors need 600 international units of Vitamin D, according to Healthlink.
    Antioxidant vitamins: If you don’t get enough of the right vegetables and fruits that have antioxidants, take a supplement.
    Fiber: Fiber helps digestion and prevents diverticulosis.
    Vitamin C: Vitamin C supplements are easy to find and can help boost your immune system.
    B12: If your breakfast cereal and milk is not fortified with B12, take a supplement.
    Vitamin K: Vitamin K helps prevent blood clotting and keeps bones strong, and it may even help prevent Alzheimer’s.
    Zinc: Zinc is considered to be an antioxidant but isn’t found in large amounts in enough foods.
    Bioflavonoids: Give your immune system more power by taking a bioflavonoid supplement.
    Folate: Harvard School of Public Health reports that folate may prevent some types of cancer and heart disease.

    flower EYESIGHT
    For some seniors, eyesight weakens over the years. Your diet may be able to affect your sight, so take a look at the list below for suggestions.

    Garlic: Garlic contains a lot of sulfur, which produces a kind of antioxidant for the eye called glutathione.
    Lutein: Foods with lutein, like kale and spinach, are good for eyesight.
    Onions: Onions are also rich in glutathione.
    Low sugar foods: The American Journal of Clinical Nutrition found that high sugar diets and foods might make AMD, or age-related macular degeneration, worse.
    Fish Oil: Fish oil found in mackerel, salmon, flax seed and walnuts, help preserve eyesight.

    YayaDub

    Posts : 1
    Join date : 2015-08-17

    Re: Physical Education

    Post by YayaDub on Mon Aug 17, 2015 3:56 am

    is there an exercise activity on how to get fat? I eat a lot maybe 3 to 4 times a day but I'm still skinny. Sad What is your tip for me?
    avatar
    dennisjhay21

    Posts : 1
    Join date : 2015-08-13

    Re: Physical Education

    Post by dennisjhay21 on Mon Aug 17, 2015 4:22 am

    Hey mam, I have a big problem regarding my tummy, I found my tummy quiet bigger than before and it so embarassing. What exercises do you advise to me to lesson my tummy fats?
    avatar
    Ma'am Ana
    Admin

    Posts : 93
    Join date : 2015-08-08
    Age : 23
    Location : Cavite, Philippines

    Re: Physical Education

    Post by Ma'am Ana on Mon Aug 17, 2015 4:26 am

    ciata.bevs@gmail.com wrote:Ma'am!

    I want to strengthen my lower back, what kind of exercise should I do? Question  Embarassed

    Hi Ciata, very good ka kagabi sa rehearsal natin.

    To strengthen your lower back, here's a tip for you:



    Move 1: Lunge, Lift, and Turn
    Start with feet in a staggered position with the right foot forward and place a dumbbell on the ground to the left of the right foot. With your abs contracted, bend both knees into a lunge and, keeping your back flat, pick up the dumbbell with your left hand (top).

    Return to a standing position (center). Switch the dumbbell to your right hand as you turn on your toes to face the opposite direction.

    With a flat back, lunge with the left leg forward and bend down to place the dumbbell on the right side of the left foot (bottom). Stand up and repeat the action in the other direction for one rep.

    Targets: Deep-back muscles and obliques, plus hip and leg muscles.



    Move 2: Twist, Squat, and Lift
    Stand with feet about hip distance apart and place a wastebasket, with a five-pound dumbbell inside it, behind the right foot (top). Twist to the right as you squat down and pick up the wastebasket.

    Pushing through your heels, stand up straight and bring the basket to waist level (center).

    Twist and squat to place the basket behind the left foot (bottom). Stand back up for one rep.

    Targets: Deep-back muscles and obliques, plus quadriceps and glutes.



    Move 3: Tiger Push-up
    Start with hands and knees on the ground. Sit back on your heels and extend your arms forward into child’s pose (top).

    Raise your head and slide your torso forward along the ground, arching your spine and straightening your arms so that they are supporting your weight (bottom). Hold for one to four seconds. Reverse the motion by lowering your chest to the ground, bending your knees and raising your hips, and sliding back into child’s pose.

    Targets: Lower-back muscles, plus shoulders and chest.



    Move 4: Crunch, Reach, and Roll
    Lie on your back with legs in the air and knees bent. Lift your head and shoulders into a crunch position, and raise and extend your arms forward (top).

    Move your arms straight back, so they are next to your ears, and extend your legs (center).

    Roll to the right onto your stomach so you end up in a Superman pose, with shoulders off the floor and legs extended and raised slightly (bottom). Squeeze your shoulder blades together and contract your abs and glutes as you hold for one to four seconds. In a controlled motion, roll back to the starting position, trying not to touch the floor with your hands or feet. Repeat on the left for one rep.

    Targets: All major core muscles and glutes.



    Move 5: Scorpion Stretch
    Lie flat on your stomach with feet together, arms extended outward to form a T, palms facing down, and forehead on the ground (top).

    Squeeze your right glute, bend your right knee, and lift your right leg as high as you can (center).

    Twist your hips and reach your right foot over to touch the ground on the outside of your left leg (bottom). Try to keep your arms and chest on the floor. Reverse the movement to come to the starting position, then repeat with the left leg for one rep.

    Targets: Lower-back muscles, plue abdominals, hamstrings, and glutes.



    Move 5: Rotating Plough
    Beginning on your back, pull your legs, with knees slightly bent, into your chest. For support, place your hands low on your back near your hips (top).

    Gently rock your legs from side to side (bottom). Return to the starting position for one rep.

    Targets: Deep-back muscles, plus hamstrings and abs.

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    Re: Physical Education

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