Fitness and Mindfulness for Well-Being | Life and Career Skills Lesson

What's up mga kaguro at mga mag-aaral?

Ako muli ang inyong online teacher, Sir

Franco para sa panibagong aralin sa life

and career skills. Welcome to this

lesson on promoting physiological

development and wellbeing through

fitness and mindfulness activities. In

this lesson, we will explore how

physical movement and mental awareness

can improve our overall health and daily

functioning.

Sa lesson na ito, pag-uusapan natin kung

paano natin mapapabuti ang ating

physical health at overalling sa

pamamagitan ng fitness at mindfulness

activities. Mahalaga ito lalo na sa

adolescence dahil dito nabubuo ang ating

lifestyle habits. In this lesson, we

will explore how fitness and mindfulness

activities help promote physiological

development and overall wellbeing.

During adolescence, it is important to

develop healthy habits that supports

both the body and mind as this habits

can influence longterm health and

lifestyle choices.

These are the learning objectives that

the teachers can use in crafting their

lesson plan. Sa lesson na ito,

matututuhan ninyo kung ano-ano ang iba't

ibang fitness at mindfulness activities.

kung bakit sila mahalaga sa ating

katawan at kung paano tayo magkakaroon

ng positive attitude sa paggawa nito

regularly. By the end of this lesson,

you should be able to identify different

fitness and mindfulness activities,

explain their importance to your health,

show willingness to actively engage in

these activities and develop a positive

attitude toward practicing these

activities regularly.

Before we start with our lesson, let's

have a preactivity partnered movement

and mirroring.

In this activity, one person will start

as the leader and the other will be the

mirror. The leader will make slow,

gentle movements like raising your arms,

swaying, stepping side to side or

tilting your head. The mirror will

carefully follow and copy the leader's

movements as smoothly and closely as

possible.

Remember to move slowly and mindfully

and keep breathing steadily. Focus on

your partner and stay connected. After 2

minutes, you will switch rolls.

After that, let's answer this processing

question.

How did it feel to be the leader and to

be the mirror? Which role was easier and

more challenging for you and why? What

did you notice about your focus and body

awareness during the activity?

How this activity help you connect with

your partner without using words.

Next, another proactivity, fact or

blaff. Reach read each statement and

decide if it is a fact or laugh. First,

lifting weights or doing strength

exercises helps you build bigger and

stronger muscles.

Fact.

Cardiworksouts like running or cycling

are just for losing weight and don't

really help your heart.

practicing mindfulness like meditation

or deep breathing can help your mental

health better.

Stretching and other flexibility

exercises help your joints move more

easily.

Five.

Balance exercises are only important for

older people to prevent calm bluff.

Now that we're true with activity, I

guess you're ready to learn about our

topic.

First, what is physiological

development? Physiological

developmenters to the growth, strength

and proper functioning

of the body systems including muscles

and bones, heart and length, balance,

coordination and flexibility.

Physiological development refers to the

growth and proper functioning of the

body. It includes a development of

muscles, bones and internal systems such

as the heart and lungs. This development

is greatly influenced by physical

activity, nutrition and lifestyle

habits.

Ang physiological development ay

tumutukoy sa paglaki at maayos na

functioning ng ating katawan kasama ang

muscles, bones at organs. Malaki ang

epekto dito ng ating lifestyle, pagkain

at physical activities.

Healthy physiology supports energy,

confidence, stress management and daily

performance. A healthy body supports

energy, confidence and effective daily

performance.

What is the importance of physical and

mental wellbeing?

Mahalaga ang physical at mental

wellbeing dahil pinapalakas nito ang

katawan, pinapabuti ang focus at

nakakatulong sa pag-manage ng stress.

Kapag healthy ang katawan at isip, mas

nagiging productive tayo. Maintaining

physical and mental wellbeing is

important because it helps improve

strength, focus, and emotional

stability. It also reduces stress and

allows individual to perform daily task

more effectively.

Next, we have fitness activities.

There are different types of fitness

activities and these are physical

movements designed to improve strength,

endurance, flexibility, balance. They

help maintain overall physical health

and functional independence

especially during adolescence to early

adulthood.

May apat na pangunahing uri ng fitness

activities. Strength training, cardio,

flexibility at balance exercises.

Bawat isa ay may specific na benepisyo

sa ating katawan. Each type plays a

unique role in maintaining overall

physical health. Each type contributes

uniquely to physiological development

and wellbeing. These activities are

essential in maintaining overall health,

especially during adolescence and early

adulthood.

First we have strength training.

Strength training focuses on improving

muscle power and endurance. It includes

exercises such as weightlifting,

persistent band workout and bodyweight

exercises.

These activities help strengthen muscles

and bones, improve posture and boost

confidence.

Ang strength training ay nakakatulong sa

pagpapalakas ng muscles at endurance.

Kasama dito ang paggamit ng weights,

resistance bonds and body weight

exercises tulad ng pushups. Strength

training focuses on building muscle,

strength and endurance.

It also includes performing bodyweight

exercises like pushups and squats.

Second, we have cardio exercises. Cardio

exercises increase heart rate and

improve breathing.

Activities like running, cycling, and

swimming strengthen the heart and lungs,

improve stamina and reduce stress.

Cardio exerciser activities that

increase heart rate and improve

endurance. Examples include running,

swimming and cycling. These activities

help strengthen the heart and improve

the overall stamina.

Ang cardio exercises ay nagpapabilis ng

tibok ng puso at nagpapalakas ng

stamina.

Next, we have flexibility exercises.

Nagpapalawak ng galaw ng ating katawan

at nakakatulong makaiwas sa mga injury.

Karaniwan dito ang stretching at yoga.

Flexibility exercises help improve the

range of motion of the body.

Flexibility exercises improve the range

of uh motion of the body through

stretching and yoga which help prevent

injuries, improve prost.

And we have balance exercises which

improve stability and coordination.

Activities such as tiichi and balance

drill help prevent injuries and improve

body awareness.

These exercises are important in

preventing falls and injuries. Ang

balance activities ay tumutulong sa

coordination at stability ng katawan.

Nakakatulong ito para maiwasan ang

aksidente at injury.

After physical activity, let's move to

mindfulness.

Mindfulness means intentionally living

with awareness in the present moment. It

involves being fully present, letting go

ofic and or root behaviors and actively

participating in one's own life.

Ang mindfulness ay ang pagiging aware sa

kasalukuyang moment. Walang judgment at

walang attachment. Ibig sabihin,

tinatanggap natin ang nararanasan natin

without overthinking.

Mindfulness is the practice of being

fully aware of the present moment. It

involves observing thoughts and

experiences without judgment and without

attachment.

Mindfulness is practiced without judging

experiences as good or bad. Instead, we

observe thoughts and feelings without

rejecting or suppressing them. This

helps improve emotional control.

Mindfulness means focusing on the

present rather than worrying about the

past or future. Mindfulness also means

attending to the present moment, letting

go of excessive focus on the past or

future

and by focusing on the present moment

individuals can reduce stress, anxiety,

and overthinking.

It teaches individuals to accept their

experiences without overacting or

avoiding them. Sa mindfulness, natututo

tayong maging present, hindi mag-judge

na experiences at hindi masyadong

kumapit sa pasture.

Nakakatulong ito sa emotional control.

How mindfulness is practiced?

Mindfulness is practiced without judging

or rejecting the moment. Noticing

experiences without labeling them as

good or bad.

Letting go of avoidance, suppression or

blocking feelings.

These all support emotional regulation

and mental clarity.

Mindfulness can be practiced anytime and

anywhere. Pwede itong gawin kahit saan.

It may include activities such as

meditation, breathing exercises, or

simply paying attention to what you are

doing.

Mindfulness skills are specific

behaviors that help us stay present such

as observing thoughts and sensations,

describing experiences without judgment,

participating fully in the moment and

together these skills make up

mindfulness practice. These skills help

individuals stay present and [musika]

aware. Again, mindfulness can be present

and practice anytime, anywhere or while

doing any activity. By simply giving

full attention to the present moment is

enough. It simply requires paying full

attention to the present moment whether

you are studying, walking or wrestling.

Now, let's move to the type of

mindfulness activities. Ilan sa mga

mindfulness activities ay ang

meditation, yoga, walking at martial

arts tulad ng tai. Kahit simpleng

paglalakad ay pwedeng maging mindfulness

practice. These activities help improve

both mental clarity and control.

Meditation is practicing mindfulness

while sitting, standing, lying quietly.

Forms include a structured form of

mindfulness practice.

It involves focusing the mind such as on

breathing or body sensation or simple

observing thoughts without reacting to

them.

Focus attention. Breath body sensation.

Open awareness observing thoughts and

feelings contemplative prayer

centering rosary shem practices. These

are all mindfulness activities

mindfulness can also be practiced

through activities such as prayer, yoga,

taichi and even walking. These

activities connect body and mind

promoting your awareness and relaxation.

Overall this activity connect body, mind

and awareness.

Now what are the contributions

of mindfulness? The activity and

physical activities.

Bawak activity ay may coordination.

Cardio improves your heart. Health.

Strength training builds muscle.

Flexibility prevents injuries. Balance

improves stability and mindfulness.

Supports mental wellbeing.

Cardio para sa puso. Strength para sa

muscle. Flexibility. Iwas injury,

balance para sa stability at mindfulness

para sa mental health. Regular practice

of this physical fitness and mindfulness

activities improve physiological

development, reduce stress and anxiety,

increase self-discipline and confidence

and promote lifelong wellbeing.

Mahalaga rin na may positive attitude

habang ginagawa ang mga activities.

Kailangan consistent, motivated at

nag-e-enjoy sa ginagawa. Mas nagiging

effective kasi ang activities kapag may

clear goals tayo. Developing a positive

attitude toward these activities is

important. Consistency, motivation, and

enjoyment can help individuals maintain

a healthy and active lifestyle.

To enhance wellbeing,

you should be willing to try different

activities. Start small and stay

consistent. Choose activities you enjoy

and view fitness and mindfulness as

self-care and not a punishment.

Remember, a positive mindset makes

healthy habits sustainable.

Strength training.

Dito naman tayo sa pag-establish ng

strength training through attending

physical fitness talaga like pagpasok sa

gym.

We have first role of a fitness coach.

Ang fitness coach ay tumutulong para

masigurong tama ang ginagawa nating

exercises. Maiwasang ng injury sa

pamamagitan ng pag-spot or pagtulong or

as sa atin at manatiling motivated. A

fitness coach helps ensure proper

technique, prevent injuries and provide

motivation. They also design workout

routines that are suitable for an

individual's level.

A fitness coach helps by ensuring proper

form to prevent injury, design workouts

based on fitness level, providing

motivation and discipline, teaching

muscle function and recovery, and create

structured workout plans suited to

individual needs.

Coaches makes witness safer, more

effective, and sustainable.

May iba't ibang level ang strength

training mula basic hanggang advance.

Unti-unti nitong pinapataas depende sa

ability ng isang tao habang siya ay

nagtatagal sa kanyang fitness routine.

Strength training has different levels

basic, medium, and advance. Each level

increases in intensity and complexity

depending on a person's ability and

experience.

Basic level is for beginners. It

includes bodyweight squats, pushups, or

dumble curves. Medium levels for

intermediate which includes barble

squats, dead lips, and weighted lunges.

Advanced level are for high intensity

training like for Olympic clips,

pliometric training and weighted

pullups.

Now, finally, nandito na tayo sa mga

activities and assessment.

Activity 1 fitness mindfulness create a

concept map with the center word

physiological development and wellbeing

and draw branches for the following

items.

Then answer this question how do these

activities support body and mind? So

your output should be a concept map, a

digital mind map or a drawing in your

notebook could do.

DBD2 compare and reflect table. So

compare the columns present in this

table or the rows present in this table.

We have cardios, training, yoga,

mindfulness and meditation. Then answer

this question, why is it important to

combine physical meetness with

mindfulness?

Next, scenario analysis.

Fit or not? Maria is a college student

who rarely exercises, spends long are on

her phone and feels mentally tired. Her

friend invites her to join yoga and

short daily work. Answer the following

guide questions.

Activity 4: 7 minute fitness circuit.

So perform each activity for 1 minute.

Then answer the reflection question

after you have completed the activity.

Which activity was hardest? Which

activity made you feel calm?

Activity 5. Mindfulness minute. So

follow the instruction

written on this slide then answer this

activity. Uh question. After practicing

mindfulness, I feel blank. Purpose of

activity is to develop awareness,

calmness and emotional regulation.

Activity 6, we're flooded with

activities. We have here design a weekly

plan for your personal fitness and

mindfulness routines.

Then answer this commitment statement. I

am willing to improve my wellbeing by

regularly practicing fitness and

mindfulness.

>> [sumisingasing]

>> Then answer the following guide

questions.

Now let's move to the assessment.

Question one. Which activity primarily

improves muscle strength?

B. Lifting weights regularly.

Two. Which activity mainly enhances

cardiovascular endurance?

B. Jogging and cycling. C. Which type of

activity helps improve range of motion?

C. Flexibility exercise or which

activity is best for improving stability

and coordination.

C. Balance exercises. Five. Mindfulness

is best described at

C. Being aware of the present moment.

Six. Which of the following shows

mindfulness practice?

C. Paying attention to breeding. Seven.

Which factor improves or most improves

overall wellbeing?

Course B. Balance weakness and

mindfulness activities combined.

Eight. Which is a role of a fitness

coach?

C. guiding proper exercise techniques.

Nine, which best describe a positive

attitude toward fitness.

C, being consistent and motivated. And

lastly, which combination best supports

physiological development?

P. Exercise and mindfulness.

For your performance task, gagawa kayo

ng personal wellness plan na may fitness

and mindfulness advocacy poster or

digital card. Isama ang schedule para

mas maging consistent kayo. Include

fitness activities, mindfulness

practices, and a weekly schedule that

you can realistically follow.

And for your final task, reflection.

How can fitness and mindfulness improve

your daily life? Which fitness or

mindfulness activity suits me best as

yourself?

How can I include it in my daily or

weekly routine?

Pag-isipan ninyo paano makakatulong ang

fitness at mindfulness sa inyong

araw-araw na buhay. Take a moment to

think about how fitness and mindfulness

can improve your daily life. Consider

how these activities can affect your

health, mood and productivity.

Just remember, small consistent actions

lead to longterm health and wellbeing.

At diyan nagtatapos ang ating mahabang

lesson about

strength training and mindfulness

activities. Thanks for the lesson

exemplar development team kung saan

ibinase ang mga bahagi ng akingiscuss sa

discussion video na ito. Once again, I'm

Sir Franco and leaving you with a note

healthy body plus mindful mind is

equation for life and career success.

Thank you for watching.