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MUSCLE AND BONE STRENGTHENING

Strength training is a type of physical exercise specializing in the use of resistance to induce muscular contraction which builds the strengthanaerobic endurance, and size of skeletal muscles.

When properly performed, strength training can provide significant functional benefits and improvement in overall health and well-being, including increased bone, muscle, tendon and ligament strength and toughness, improved joint function, reduced potential for injury,[1] increased bone density, increased metabolism, increased fitness, improved cardiac function, and improved lipoprotein lipid profiles, including elevated HDL (“good”) cholesterol.

Sports where strength training is central are bodybuildingweightliftingpowerliftingstrongmanHighland gamesshotputdiscus throw, and javelin throw. Many other sports use strength training as part of their training regimen, notably American footballwrestlingtrack and fieldrowinglacrossebasketball, poledancing (or polefitness), hockey and football.

MAJOR MUSCLE GROUP IN STRENGTHENING TRAINING:

  1. Quadriceps(front of thighs)
  2. Hamstrings(back of thighs)
  3. Calves
  4. Pectorals(chest)
  5. Latsand trapezius (back)
  6. Deltoids(shoulders)
  7. Biceps(front of arms)
  8. Triceps(back of arms)
  9. Forearms
  10. Abdomen and obliques(belly)
  11. Lower back

Quadriceps femoris muscle

is a large muscle group that includes the four prevailing muscles on the front of the thigh. It is the great extensor muscle of the knee, forming a large fleshy mass which covers the front and sides of the femur.

It is subdivided into four separate portions or ‘heads’, which have received distinctive names:

  • Rectus femorisoccupies the middle of the thigh, covering most of the other three quadriceps muscles. It originates on the ilium. It is named from its straight course.
  • The other three lie deep to rectus femoris and originate from the body of thefemur, which they cover from thetrochanters to the condyles:
    • Vastus lateralisis on the lateral side of the femur (i.e. on the outer side of the thigh).
    • Vastus medialisis on the medial side of the femur (i.e. on the inner part thigh).
    • Vastus intermediuslies between vastus lateralis and vastus medialis on the front of the femur (i.e. on the top or front of the thigh), but deep to the rectus femoris. Typically, it cannot be seen without dissection of the rectus femoris.

All four parts of the quadriceps muscle ultimately insert into the tibial tuberosity of the tibia. This is via the patella, where the quadriceps tendon becomes the patellar ligament, which then attaches to the tibia.

Quadriceps

  1. liques(belly)
  2. Lower back

HEALTH OPTIMIZING P.E. (GRADE 12)

CORE SUBJECT DESCRIPTION:

Physical Education and Health offers experiential learning for learners to adopt an active life for fitness and lifelong health. The knowledge, skills and understanding include physical and health literacy competencies support them in accessing, synthesizing and evaluating information, making informed decisions, enhancing and advocating their own as wells as other’s fitness and health.

CONTENT OF HOPE 3
(DANCE)

  • TRADITIONAL (FOLK AND ETHNIC)
  • MODERN AND CONTEMPORARY
  • BALLROOM (RECREATIONAL AND COMPETETIVE)
  • CHEER DANCE
  • HIP-HOP/STREET DANCE
  • FESTIVAL DANCE
  • TRADITIONAL (FOLK DANCE)
    • A dance performed at social functions by people with little or no professional training, often to traditionally based music, generally designed for public performance or the stage, execution dominated by an inherited tradition rather than innovation. New dancers learn informally by observing others.
    • EXAMPLES OF FOLK DANCE:
    • ØSALAKOT DANCE

      ØBAKYA

      Ø ALITAP-TAP

      Ø CARIŇOSA

      ØLAWIS-WIS KAWAYAN

      Ø KURATSA

HEALTH BEHAVIOR

Improving Your Eating Habits:

REFLECT on all of your specific eating habits, both bad and good; and, your common triggers for unhealthy eating.
REPLACE your unhealthy eating habits with healthier ones.
REINFORCE your new, healthier eating habits.

Taking on new, healthier habits may mean that you:
1. Drink skim or low-fat (1%) milk instead of 2% or whole milk.
2. Eat fruit for dessert instead of cookies (or skip dessert all together).
3. Schedule times to eat your meals and snacks.
4. Plan and prepare healthy meals and snacks to increase your chance of success.
5. Keep healthy snacks at work. Pack healthy lunches that you make at home.
6. Pay attention to your feelings of hunger. Learn the difference between physical hunger and habitual eating. 7. Put down your fork between bites.
8. Wait until you have swallowed your mouthful of food before taking the next bite.
9. Eating when you are feel worried, tense, or bored also leads to overeating.
10. Give your body and your brain time to relax from the stress of daily life. Take a mental or physical break to help you feel better without turning to food as a reward
11. Replace your candy dish with a bowl of fruit or nuts.
12. When you do have unhealthy foods in your house, put them in a place that is hard for you to reach

Differentiates Types of Eating:

  • Fueling for performance
  • Emotional Eating
  • Social eating
  • Eating while watching TV or sports event

HEALTH OPTIMIZING PHYSICAL EDUCATION

AEROBICS

PHYSICAL EXERCISES (BODY WEIGHT EXERCISES)

  • LOUNGING (Prone)
  • KNEE PUSH-UPS/90 degrees Push Up
  • HEAD LIFT
  • SQUATTING
  • SQUAT THRUST
  • SIDE PLANK
  • LOUNGING FORWARD (with hands forward)
  • FEET TWIST (while sitting)
  • TIP TOE
  • SITTING BODY TWIST

MUSIC OF FILIPINO

Cordillera

  • The flat gong commonly known as gangsaand played by the groups in the Cordillera region of the bossed gongs played among the Islam and animist groups in the Southern Philippines.
  • 2. Kalaleng or Tongali(nose flute)  Because the kalaleng is long and has a narrow internal diameter, it is possible to play different harmonics through overblowing—even with the rather weak airflow from one nostril.
    • 3. Tongatongis a bamboo percussion instrument used by the people of Kalinga to communicate with spirits during house blessings. It is made of bamboo cut in various lengths. When you hit it against soft earth a certain drone reverberates though the instrument’s open mouth. When an entire set of Tongatong is played in interloping rhythm and prolonged with the tribal chanting, it could put the audience and the dancers in a trance
    • 4. Diwdiw-asis 5 or more different size of slender bamboo that is tied together.
      • 5. Saggeypoit is a bamboo pipe that is closed on one end by a node with the open end held against the lower lip of the player as he blows directly across the top. The pipe can be played individually by one person or in ensembles of three or more.
      • 6. Solibao is hallow wooden Igorot drug topped with pig skin or lizard skin this is played by striking the drum head using the palm of the hand.
      • 7. Bungkaka- bamboo buzzer.
      • 8. Kullitong- polychordal bamboo tube zither.
      • 9. Ulibaw- bamboo jaw’s harp
      • 12. Paldong- bamboo lip-valley flute
      • Kulintangrefers to a racked gong chimeinstrument played in the southern islands of the Philippines, along with its varied accompanying ensembles.
      • ensembles. Different groups have different ways of playing the kulintang. Two major groups seem to stand-out in kulintangmusic. These are the Maguindanaon and the Maranaw. The kulintang instrument itself could be traced to either the introduction of gongs to Southeast Asia from China from before the 10th century CE, or more likely, to the introduction of bossed gong chimes from Java in the 15th century.
    • Harana and Kundiman

CONTEMPORARY PHILIPPINE ART from Regions

Contemporary Art:

-—art produced at the present period in time.

—Contemporary art includes, and develops from, Postmodern art, which is itself a successor to Modern art.

—In vernacular English, “modern” and “contemporary” are synonyms, resulting in some conflation of the terms “modern art” and “contemporary art” by non-specialists.

Contemporary art forms are the following:

—1. Choreography

—2. Musical instrument

—3. Literary and music composition

—4. Visual design

—5. Theatrical performance

 

Contemporary dance:

—-is a popular form of dance which developed during the middle portion of the twentieth century and has since grown to become one of the dominating performance genres for formally trained dancers throughout the world,

—-with particularly strong popularity in the U.S. and western Europe. Although originally informed by and borrowing from classical, modern, and jazz styles, it has since come to incorporate elements from many styles of dance.

—-but due to its popularity amongst trained dancers and some overlap in movement type, it is often perceived as being closely related to modern dance, ballet and other classical concert dance styles.

 

MUSIC, DANCE & THEATER

MUSIC OF FILIPINO: Cordillera-

  • The flat gong commonly known as gangsaand played by the groups in the Cordillera region of the bossed gongs played among the Islam and animist groups in the Southern Philippines.
  • 2. Kalaleng or Tongali(nose flute)  Because the kalaleng is long and has a narrow internal diameter, it is possible to play different harmonics through overblowing—even with the rather weak airflow from one nostril.
    • 3. Tongatongis a bamboo percussion instrument used by the people of Kalinga to communicate with spirits during house blessings. It is made of bamboo cut in various lengths. When you hit it against soft earth a certain drone reverberates though the instrument’s open mouth. When an entire set of Tongatong is played in interloping rhythm and prolonged with the tribal chanting, it could put the audience and the dancers in a trance
    • 4. Diwdiw-asis 5 or more different size of slender bamboo that
      is tied together.
      • 5. Saggeypoit is a bamboo pipe that is closed on one end by a node with the open end held against the lower lip of the player as he blows directly across the top. The pipe can be played individually by one person or in ensembles of three or more.
      • 6. Solibao is hallow wooden Igorot drug topped with pig skin or lizard skin this is played by striking the drum head using the palm of the hand.
      • 7. Bungkaka- bamboo buzzer.
      • 8. Kullitong- polychordal bamboo tube zither.
      • 9. Ulibaw- bamboo jaw’s harp
    • Southern Islands:

NATIONAL ARTISTS OF PHILIPPINES

Solomon Saprid

  • Colonizers have come and gone to our land and inputted different traditions in our very rich culture. There’s this one man who sought to preserve our culture through his paintings and sculptures and he is none other than Solomon SapridHe gave the public pictures of Philippine folklore characters that made the Filipinos realized that these imaginary beings are not just a mere myth, rather it is more of a reality. He sculpted “Tikbalang”, a titanic creature with a horse-like head but has a human-like body. The tikbalang is a monster in Philippine Mythology commonly described as a tall, bony, humanoid creature with disproportionately long limbs, such that its knees tower over its head when it squats down. It has the head and sometimes the feet of an animal, most commonly a horse. It has been compared to the half-man, half-horse centaur from Greek mythology.
  •                  tikbalang
  • He also sculpted “Amihan”, the wind goddess. After sometime, these images had been so engraved in the public’s mind that the public began to think that these creatures could be anywhere. He also sculpted the “Gomburza” along Intramuros that made the public remember the things that the 3 priests have done for our country. 
  • amihan
  • He didn’t just paint or sculpt art that only talked about the Filipino myths, but he also made pictures that touched our culture. He painted “Mag-ina” that exemplified the joys of parenthood. He was able to pull back the Filipinos to their roots and made them understand their culture and beginnings. Indeed, he is an artist who enriched the rich culture of a society.
  • Artist:AngKiuko
    Painting:The Crucifixion
  • When a painter paints, his emotions are shown through the painted canvas. It shows the different realities about life that move its audience. One person was able to do this through his paintings, and he is the legendary AngKiuko. His early paintings were full of different emotions that influenced the viewers’ feelings. His audience could easily understand the message of his paintings because he used passion.
  • He drew the Crucifixion of Christ that exhibited hopelessness and depression. His favorite subjects for his paintings were angst and anger that are shown in his paintings called “Payaso” and “Ina at Anak”. 

  • His paintings were full of irony and questions. After some years, he tried to re-create his style in art by painting gleeful pictures of Mother Nature instead of painting pictures of quarreling crowds. Indeed, he made a very remarkable impact in our society. He re-created his art and thus, he has been able to influence the public’s views about life.
  •  Artist: Napoleon V. Abueva
    Sculpture: Allegorical Harpoon
  • The Philippines is very fortunate for having the multi awarded national artist, Napoleon V. Abueva, as its father of modern Philippine sculpture. Abuevais the pioneer in modern  sculptures because he was the first artist who had creatively and successfully moved out of the classic styleto create his own abstract experimental modern art pieces and paved the way for other young aspirants to follow his lead.
  • He was the only sculptor who is capable on working on all kinds of material in several styles from representational to abstract. There is not one drop of classical style in all if his masterpieces. Abueva has long been exposed in utilizing almost all kinds of materials.
  • These materials include wood, adobe, metal, stainless steel, cement, marble, bronze, iron, alabaster, coral, brass, molave, acacia, langka wood, ipil, kamagong, palm wood and bamboo. One of his most famous works is his wooden sculpture entitled “Allegorical Harpoon” which is currently housed in the Cultural Center of the Philippines.
  •  Artsist:FernandoCuetoAmorsolo
    Painting: “Portrait of Presidents: Manuel Quezon, Manuel
    Roxas 
    and Sergio Osmena
  • Dubbed as the grand old man of the Philippine art scene, Fernando Amorsolo, has made the largest and solidest contribution to the Philippines through his numerous paintings scattered around the Philippines and through his discovery of the natural light in canvas.
  • Fernando Amorsolo has done many portraits that include past Philippine presidents Manuel L. Quezon, Manuel Roxas and Sergio Osmena Sr. Most of his works depict the beauty and the splendor of our society during the late 1800’s until the 1950’s.
  • AMORSOLO
  • Artist: Hernando Ocampo
    Painting: The Contrast
  • Hernando Ocampo’s masterpieces had large contribution to full understanding and awareness of social realities in the Philippines. He made paintings reflecting economic and psychological dislocation in the country brought by World War II, a time of widespread poverty, hunger, and misery.
  • His works also depicted objection against the disparity between rich and poor. One vivid illustration portraying the objection in social inequality is his painting, The Contrast, which pictures a beggar eating in front of a mansion.
  • ocampo
  • hernando ocampo
  • hernando ocm
  • Artist: VictorioEdades
    Painting: The Builders
  • VictorioEdades, Father of Modern Philippine Painting, created works which were dark in color and gave pictures of Filipino masses as theme. One of his great works depicting Filipino masses is The Builders, the most controversial painting. It is dark in color and made of heavy texture which pictures men working in a quarry. 
  • Moreover, his works were very different from Amorsolo’s bright, sunny, cheerful hues yet his creativity in art made way for mural and modern paintings to be known in the Philippines. He does not only establish modern paintings into the Philippines but also link this modernism to the issue of national identity. 
  • Some of his masterpieces were The Artist and the Model, Portrait of the Professor, Japanese Girl, Mother and Daughter, The Wrestlers, Poinsettia Girl, The Sketch.
  • Victorio_Edades_-_The_Sketch
  • edades
  • Artist: Diosdado Lorenzo
    Painting: Still Life Paintings
  • Diosdado Lorenzo is one of the most famous modernist painters in the Philippines. He is one of the pioneers who introduced the modern 20th century form of art which is stronger and more appealing to the eyes than those of the traditional paintings made by Fernando Amorsolo
  • To form the modernist approach in paintings, Lorenzo destroyed the old perspective of traditional paintings to make way for the new styles in painting. Lorenzo’s obsession with the country’s landscape and people enabled him to try different forms of paintings such as painting with lights, Chinese arts, watercolors, etc
  • Artist: Vicente Rivera
    Painting: Supplication
  • Vicente Rivera, a master in Philippine paintings, is commonly underrated due to the rarity of his works. During his early years in education, he received a silver medal after taking two head studies. He also received various nominations and awards in the field of painting. 
  • Unknown to everyone, he is one of the founders of U.P. School of Fine Arts. His famous work, Supplication, depicts a picture of a woman kneeling down on the nailed feet of Jesus on the cross. 
  • diosdado lorenzo vicente rivera
  • vicente rivera2
  • Artist: Juan Luna
    Painting:
    Spoliarium
  • The paintings of Juan Luna were the first Filipino works of art to become famous inside and outside of the Philippines because of its meaning and significance. Juan Luna produced works in the romantic and early impressionist styles, achieving great recognition in Europe. 
  • Juan Luna traveled to different parts of Europe, learning various techniques in painting and eventually coming back to the Philippines to further nurture his talents. He won great praise as wells as many prizes for his works. 
  • His achievements helped to inspire other Filipinos to think of themselves as equal to the Europeans. Juan Luna’s greatest masterpiece is “The Spoliarium”. This won him a gold medal at the National Exposition of Fine Arts held in Madrid. 
  •  The Spoliarium depicts the 19th century horror experience of the Filipinos. It emphasized the violation of Human Rights by the colonizers of Spain. Juan Luna expressed his patriotism by painting one such masterpiece to enlighten the Filipinos out of oppression. 
  • th
  • Artist: Guillermo Tolentino
    Sculpture: Oblation and The
    Bonifacio Monument
  • Guillermo E. Tolentino is a renowned artist known for transforming hopes and aspirations of freedom into art. One of his famous creations is the Oblation, which can be found at the lobby of College of Fine Arts at the University of the Philippines. The Oblation, famous landmark in the University of the Philippines, has become a symbol of academic freedom. 
  • It is a figure of anude man with arms outstretched and looking far beyond the horizon. The original Oblation is made of concrete and measures three and a half meters symbolizing the three and a half years of Spanish rule in the Philippines. The stones on which it stands represent the many islands in the country. 
  • In addition, Guillermo Tolentino included clusters of katakataka found at the foot of the figure, which symbolize the heroism of the Filipino people. The Oblation is good representation of how one has a thirst for freedom and an eagerness to offer his whole self for the country. He transformed the country’s aspiration and hope for a freer country into this amazing sculpture. 
  • Another famous sculpture of Guillermo Tolentino is the Bonifacio Monument located in Caloocan City. The monument commemorates the proletarian hero, Andres Bonifacio and his revolutionary group called “Katipunan” first encounter with the Spanish soldiers on August 3, 1896. The Bonifacio Monument is an enduring symbol of the Filipinos’ cry for freedom. oblation
  •                                       boifcio monument
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