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physical Physical needs Physical
physical people while activity to Activity
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pyramid do Pyramid in has It not for
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recommends aware physically doing
allotted of the the so. to fit.
THE FILIPINO Keep HEALTHY by
keeping ACTIVE PYRAMID ACTIVITY
GUIDE
RG
Sleeping all day, playing video games
RECOMMENDATION FOR TOTAL
HEALTH Enjoy Leisuro & Recreational
Activitles, Aeroblc, Strength and
Flaxlbility Activities as often as you can
ti Be sround fle a couch potat WatcTV
Pley carde/Mahjong St and do needin
work Induige in computer yama
snaoufng (0.03 Kcalmin/G EW)
MINIMALLY (a few times a month)
Activities during free time, recreational
activities
DODAY TO DAY ACTIVITIES
HABITUALLY AND REGULARLY FOR
METABOLIC EFFICIENCY
LBISURE ACTIVTDES GoMoll ^ay Golt
ling
0.04-0.02 Kealfnotolka BWI
STREGTH LEXIPILITY
OFTEN (2-3 times a week at least 30-45
minutes or longer)
6 (9.64.0.17 KgOE
REGULARLY (3-5 times a week: at least
30-45 minutes or longer)
Exercising, playing physical games and
street games
AEROBIC EXERCISE Drk Walng
Ramning BICI0O Merebo Dancing
Booag (0.06-0.23 Kcaymlrv/kg EW)
RECREATIONAL ACTIVITIES: Dancing
Bouted (bod. Sobal Shaong/Roler Budirg
Tehria PRo, Sps, Patintae (0.05-0.14
KcatnlnvKg BW)
10 minutes at a time for 30. aday
minutes at least 5 days week a
DAY-TO-DAYACTIVITIES Takdng tne
Malrs rileaid cf'ihe nlevator Addlig axtra
sierpe h you daly mum Tading longer
routes
brenky.at hcot E Wanking lo the Mlore.
cruach. henks, ormaloux onice ihold
paiking ycurCM fatthoc wwwy Rraoing
onandh Grocary.Sheppia (0.04-0.10
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HABITUALLY (as often as posslble)
Activities done every day
S activities that should be reduced as
much as possible like and taking siting_
The texting topmost all day, part shows
watching television, instead playing
taking with gadgets playing prolonged
computer games. inactivity because it
the s|ows escalator down or metabolism
elevator and makes of you feel the weak
stairs. and Avoid lazy: The second part
shows recreational activities that can be
done during free time and for at least 2-3
times a week. Examples hiking, are
stretching, doing dancing, calisthenics
skating, martial arts playing go/f boxing,
and gardening,
bowling. jogging, sliding, swimming,
These activities can help improve
muscles strength and flexibility.
Concoptualized by the Philippine
Assoclation for tho Study of Overwoight
and Obesity (PASOO)
physical games like badminton,
basketball, volleyball, soccer, football,
futsal, and Playing phystes a week is
recommended. Doing exercises like
bicycling, swimming, and brisk walking
are tennis 3-5 times good steps in
promoting an active lifestyle. Playing
street games also aids in developing
fitness. Walking errands, To to build and
an school, walking active doing the
lifestyle, dog household are you some
must chores, activities include cleaning
that physical can the be yard, activities
done in washing more your the daily
frequently. car, regimen. running
195
How is physical fitness developed in the
activities children do every day? parts.
Fitness Involvement can be in achieved
physical by activities having an helps
active in building lifestyle that muscles,
requires making rnovernent bones bry
and the heart healthier. Regular physical
activities help develop skills needed in
stronga everyd:s movement and
activities-like what happened to Matt in
the story.
What is physical fitness? To be
physically fit means to be able to run,
jog, walk, carry heavy load, lift weighs
bend, and perform other daily physical
activities. These physical abilities are
developedb means of activities that
target the development of health-related
fitness components
Health-related Fitness Components
Component
Definition
Example
Refers to the amount of fat mass and fat-
free mass in the body.
maintaining an idealbod weight and
measurement running, jogging, walking
Body Composition
Cardio-respiratory Endurance
The ability of the heart and lungs to
sustain prolonged activity The ability of
the muscles to repeatedly exert force
while moving or in fixed position
Muscular Strength and Endurance
carrying heavy load., ifig weights
Flexibility
The ability of the joints to move through
its full range of motion.
picking up something bending, reaching
There are also physical activities that
are aimed at developing skills-related
fithes components. Examples of these
activities are doing obstacle course,
dribbling a ball
standing on one leg, jumping, and
landing on balance beam, circling, leg
split, powe lifting, jump squats, hitting a
ball back, kicking a ball, and running. A
good program tha includes these skill
results in the development of agility,
balance, coordination, powe reaction
time, and speed.
Components
Agility
Balance
Coordination
19%
The ability to quickly change directions
The ability to support the position of the
body whether moving or stationary
The ability to use senses together with
body parts
Skill-related Fitness Components
Definition
doing obstacle course, evading an
opponent
standing on one leg, jumping and
landing on balance beam
arm and leg movement in swimming and
dancing
Examples
Re
Ho
1
2.
3

Power
Reaction Time
Speed
speed The ability to combine strength
and
The ability to quickly respond to a
stimulus.
The ability to do things in the shortest
time possible.
power lhifting, jump squats
receiving a pass, catching a ball
sprinting, running
How is fitness assessed? Body
Composition: Body Mass Index (BMI)
1eG
BMI is a measurement tool that can
indicate whether a person is underweight
or overweight in reference to his/her
height. To get your BMI, measure your
height in meters and weight in kilograms
then refer the result to the BMI chart
Cardio Respiratory Endurance: 3-minute
Step Test
2.
Using the first step of the stairs, go up
and down while maintaining a fixed
rhythm of UP-UP-DOWN-DOWN for 3
minutes. After 3 minutes, count your
heart rate for 15 seconds then multiply
by four to get your 1 minute step test
heart rate. Compare the result with the
norm. Count the number of
steps made within 1 minute Abdominal
Strength: Curl-ups
Lie on your back with feet hip-width
apart from each other, knees bent, and
with hands on your thighs. While your
partner is holding your feet, squeeze
your stomach while reach the bringing
knee. your Return upper to your body
original forward. position Slide and your
repeat hands the on your process. thighs
until you Muscular Endurance: Push-ups
Lie in planking position with both hands
flat on the floor and near the level of the
chest. Slowly, push your body up while
puting the weight on the muscles of your
arms and body.
3.
4.
your meter inches 15-inch measuring
From hands stick apart, a mark. in side
sitting device. knees Keep by between
side position, Record your straight or
your legs
the one keep and legs, on results. the
straight, the thighs top of back 36-inch
flat the heels flat on on end other the
against the then facing floor. a tape wall,
Put reach out. at a Put feet the a forward
measuring strip 15-inch pointing as of far
up tape mark. tape along and in at Place
the 12 the the 5. Flexibility: Sit and
Reach LA
Agility: 30-Second Touch Line
(Right/Left) many Stand line at touches
the center sideways between from the
one left side and to right another lines.
from a Within 30 designated seconds,
point. make as
197

Balance: 1-minute One-leg Stand

(Right/Left) Stand on one leg for one
minute with the eyes closed. Record
your 7. performa: whether it is 'Passed'
or 'Failed. on both legs and indicate 8.
Speed: 50-Meter Sprint After the 'GO
Signal, run from the start line
to the finish line as fast as posih. Your
speed time is recorded after completing
the sprint. a to keep Roll them paper
from a into falling ball to Using the 2
paper ground. balls, Count juggle the
them number in the of air paper and try
your be Coordination: Paper Juggling
balls cavg while juggling 10. Power:
Standing Long Jump
From the Start line, jump with both feet
and land on both feet as far as you 9A
Measure the length of jump by spotting
the mark where the back of your
heelslan closest to the starting line.
Record the best attempt
11. Reaction Time: Ruler Drop Test Ask
a partner to hold a ruler in between your
index finger and your thumb. level is
marked as the zero centimeter line and
the rest of the ruler will be markedi
centimeters. The "O" mark must dangle
in
between your fingers. When your partre
releases the ruler, try to catch it as
quickly as possible. Record the distance
betwew zero and the number that your
thumb has caught.
www
Surf and Learn
Go online and watch videos showing the
properways of performing health-
relateda skill-related fitness components.
Search forspecificvideos thattargetthe
fitness compone that you would like to
develop in yourself. You may choose
videos on developing powe speed,
agility, reaction time, flexibility, or a
combination of these components.

What are target games? Target games

are activities where players score when
they successfully throw or Strike an
object more than their opponents. A
player's objective
is to throw an object or ballto a
designated target or goal. Target games
can be played indoors or outdoors. In a
single player game, the player aims to
hitthe target to score while in a two-
player game, the player uses offensive or
defensive strategies to target a goal.
Target games display the richnes of
culture and traditions of people. Their
ways of living and daily activities are
manifested in the games they play.
People learn to develop their skills in
order to survive and protec themselves.
A game can also be called a target game
if a player aims or targets something like
targeting a hole or reaching a height or
level. In target games, the players must
prevent the other team from scoring by
protecting the shots and blocking themn.
The players are instructed to do any of
the following to win: 1. Send an object
toward a target accurately from a
distance 2. Send an object while
avoiding any obstacle. 3. Use an object
or ball to knock down the targets or pins
4. Send an object to a goal using the
feet. 5. Hit an object or target using a
stick or any instrument. ,5e Hit an obiject
or ball using the hand to reach the
opponent's court. 6. 7.
Shoot an object or a ball to opponent's
basket. Send an object or ball to a target
to earn the highest score/points 9. Send
an object or ball o a target wall or a
designated course

<ills And
Of vere ent ave ke ike ed py ve eS
Q
cours in Wiat are ecreationally There are
for the target open areas, games that are
played on streets? Target Games Played
on Streets enjoyment while some are
played
competitively as a sporting event. many
target games in the Philippines which
can be played on streets in in
gymnasiums or in stadiums Some target
games are played
or The elbow player The hitS player
washer must (sipa) count several the
times number using of times his/her foot,
he/she knee, hits/ kicks the washer and
must not allow it touch the ground.
Sometimes, the player aims to bring or
shoot the washer to a target. The player
who has the most number of kicks wins
the game.
Sipa (Kick Game)
The players need one long and one
short bamboo stick. A player acts as a
batter with the opponents standing from
a distance. The batter tosses the short
bamboo stick and hits it with the long
bamboo stick The other players attempt
to catch the flying shorter stick. The
player who catches or picks up the
shorter stick
will be the next batter. A small hole and a
throwing line connected by longer line a
(approximately 5 to 6 meters) are
prepared. The players attempt to throw
the big stones (pamato) into the small
hole. The player whose big stone lands
nearest the hole goes first The players
then take turns throwing their small
stones into the hole until only one stone
is left outside the hole. The players who
successfully throw their small stones
inside the hole are winners. The player
who fails to shoot the small stone will be
called muchacho.
Bati-Cobra
Calahoyo (Hole-in)
One player is called the "it" (taya) who is
responsible of guarding the tin can (lata)
beside him/her. The other players hit the
tin can using their own slippers (pamato).
The "it" attempts to tag the other players
○while they are trying to get their
pamato.
The one caught by the "it" exchange
roles with him/her and becomes the next
"it.'
Tumbang Preso
The game is played by two or more
players using two flat sticks (one big and
one small). A hole iS dug in the ground
and the small stick is placed in the hole
with the majority of the length sticking
out. The first player hits the exposed part
of the small stick to flip it out of the hole
then hits it while in mid-air. The hitter
gets a point if he is able to make a run in
the playing area. The opponent who
catches the small stick becomes the next
hitter.
Syato or Tiato

What are the target games played for

competitions and for sports purposes?
using an push arrow the by arrow pulling
the forward string to the back target.The
attache player needs to propel the arrow
using a bow to target the to the bow and
letting it go to ltisan act of shooting
middle The players take turns throwing
the ball on the lane aiming at the Qhe All
pins must be toppled down to win the
game In this game, the player throws a
to hit the bull's-eye (middle) dart spin
(thrower) to a dart fixed on the wall. The
player needs board KG score high
designated hole. (he Each player tries to
swing the golf ball toward a player who
successfully shoots the ball to the series
of holes Wwins the game.
Archery
Bowling
ot bC th
Darts
Pr
Golf
2.
This game is played by two teams who
try to pass the ball over the goal. line
without
being thrown, carried, or pushed by hand
or arm by the offensive team. The goal is
guarded by the goal-keeper who
prevents the opponents from scoring
Football/ Soccer
Baseball
Two teams try to run through a diamond
court after hitting a ballwith a batter.
Frisbee
It S! a non-contact team sport played by
throwing a Frisbee disc to another
player.
What are the fitness components
developed in playing target games? 1.
Coordination-Coordination ofthe eyes,
arms, feet,and other body partare
developed when a player hits a moving
target from a distance 2. Agility Playing
target game makes player move fast and
quickly change direction. 3. Endurance-
Playing on a regular basis helps improve
endurance to stay in the garne longer. M
4.
offense and defense Reaction Time
Playing target games improves a player's
response time both in 5. any Flexibility-
direction Playing smoothly target which
games increases enables range the of
player motion to move his/her body parts
in
Read Online and Learn
Go online and read hOW the target
games reflect the culture and tradition
about the popular target games in your
ra your research with your classmates. S
3.
4.
5.
204
O
8.
9.
1C
A
ea
W
DQ

Go and Learn
that target games reflect the rich culture
and tradition of the Filipinos and playing
them can also help with values
formation.
part of Filipino culture is to search for
entertainment nOugh games, The games
that Filipinos play are as old as our and
enjoyment. One source is we can trace
that we are really fond of competition
because of the prestung hearts
ancestors. Based on these games
pressure games There are different
contests that are bound by rules ovide.
psychology book, Virgilio Enriquez
(1977) which capture Filipinos said that
one of the Filipinos' modes of ths pion is
through joining gamnes, which they
enjoy very much nteraction Games are
grouped into five: invasion games,
striking games,
target games, ball games,and e-games
The first four are physical games.
Eachtype uses strategies in winning that
c calls for players the player/s feel the
naturalness of the game being played.
Target games display fundamental skills
The last type of games are simulated
games that make richness of culture and
traditions of people Their ways of living
and daily activities are manifested the
raucted in the games they play. Playing
targ et games is indeed fun especially
when safety is observed. When
someone plays any of these target
games, he/she needs to observe some
safety rules
en
AS
gO
er
60n
What are some safety precautions in
playing target games? 1. Stretching L
After
warm-up and before starting other
activities, the players need to stretch
their muscles to avoid injuries. 2. Attire -
Wearing proper and comfortable attire
allows players to move freely and easily.
3. Equipment- - These must be checked
beforehand for wear and tear and if
these are still safe to use in the game ort
tods L Weather - Check for ideal weather
conditions. ToO much heat or rain game
and one's health as well. affect can the
5. Health Condition - The player must
make sure that he/she from sickness
before engaging in any strenuous
activity. is feeling well and free
209

What are the skills needed to succeed in

target games? the real By world: playing
target games, the players can learn the
following skills that can be Usedin to
routines win Strategy and and and outwit
easily Tactics the adjust - opponent. to
Through them. By regular having a
participation, goal in mind, players e
player adapt to finds to gamne ways 1.
2. Decision Making and Problem Solving
- These are important skills that involve
critical thinking from the players to
decide on the moves to make in order to
move effectively and win. 3. Balance and
Footwork - Every move in the game
counts and so these must be done
accurately. Having good balance and
quick footwork help in movement efficient
4. Focus and Concentration - To hit the
target, a player needs to focus and
concentrate to prepare for every shot or
movement. 5. Spatial Awareness and
Proximity - Playing target games
develops the player's skillin estimating
the nearness and closeness of the target
or opponent's
position. b- Transferring and Sending - In
order to hit the target, player/s need to
hit, aim, roll, and shoot for the goal. 7.
Eyes and Hands Accuracy - The eyes
and hands coordinate when releasing
the object to the target 8.
Synchronization of the Body Parts -
Many parts of the body need to work
together to efficiently transfer the object
to the target. 9. accurately. Motor Skills -
These skills are developed over time
which help in moving 10. applying
muscle force Power and Speed -1 Target
games develop players ability to move
swiftly while What are the values that
could be developed in playing target
games?
Aside from becoming fit, playing target
games may develop teamwork,
confidence discipline, respect,
camaraderie and sportsmanship,
honesty, among others
Read Online and Learn
with a list of games similar se that
country Research games play. online
that Make you about table are the to not
listing the different familiar the games
games target with. you have games
Choose procedures played, that from
and the then children list benefits note
from the the of games different playing
difference parts Come and of to try
playing in class.