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Posted in PE 1

Training Programs

The heart pumps away oxygenated blood to the rest of the boy. The oxygen-rich blood is used o generated energy and effective metabolism

A couple of video links for the blood circulation process:

When Muscles are put to a lot of work during exercise, the heart rate, and breathing rate increase, allowing more oxygen to enter the bloodstream. The oxygen that enters the muscles transforms glucose into ATP, giving the body the energy required to complete the exercise.

Training Programs

Strength Training helps your body maintain muscle tissue and increase muscular strength. It means that you can generate more power to move weights from point A to point B. It can also reduce or prevent your joints from getting injured, improving bone conditions, and controlling your body fat.

Below is a sample of the strength training program 5/3/1 by Jim Wendler.

Link:

https://rb.gy/fwnskt

https://rb.gy/stc5fi

A podcast about 531 Training Program:

References

Blood throught the heart. (n.d.). Retrieved April 15, 2021, from Austincc.edu website: https://www.austincc.edu/apreview/EmphasisItems/Bloodflowthroughtheheart.html

Boundless. (n.d.). Blood flow through the body. Retrieved April 15, 2021, from Lumenlearning.com website: https://courses.lumenlearning.com/boundless-ap/chapter/blood-flow-through-the-body/

Joyner, M. J., & Casey, D. P. (2015). Regulation of increased blood flow (hyperemia) to muscles during exercise: a hierarchy of competing physiological needs. Physiological Reviews95(2), 549–601.

The circulatory system review. (n.d.). Retrieved April 15, 2021, from Khanacademy.org website: https://www.khanacademy.org/science/high-school-biology/hs-human-body-systems/hs-the-circulatory-and-respiratory-systems/a/hs-the-circulatory-system-review

Posted in PE 1

Principles of Fitness Training Design

There are lots of fitness training disciplines available in the market today. It depends on what your goal is in the area of wellness and physical fitness. I’m leaning forward to Crossfit training, according to CrossFit inc. CrossFit is a lifestyle characterized by safe, effective exercise and sound nutrition. CrossFit is a strength and conditioning workout made up of functional movement performed at a high-intensity level.

Here are five links to further understand what CrossFit is.

  1. https://www.crossfit.com/what-is-crossfit/
  2. https://en.wikipedia.org/wiki/CrossFit
  3. https://www.youtube.com/watch?v=tzD9BkXGJ1M
  4. https://www.youtube.com/watch?v=mlVrkiCoKkg
  5. https://www.health.com/fitness/what-is-crossfit

The Primary aim of physical training is generally to promote overall health and wellbeing. It will make your chances better in fighting chronic illnesses, perform your day-to-day physical task better, and delay aging.

Short Crossfit Work out Video: https://youtu.be/T5e_6QVBkWs

Posted in PE 1

ASSESSMENT OF FITNESS STATUS

Muscular Strength

Muscular strength is defined as the maximum amount of power you can generate to move or lift a heavy object in a short amount of time or while performing a single movement.

Testing my one rep max of Back Squat on the above image. Building Muscular strength requires both muscular endurance and muscular power. It takes time to develop your muscular strength, and it involves a variety of movements to reach a certain peak in your strength.

I usually do a four weeks strength conditioning program and reevaluate before progressing to the second cycle.

Short AVP link: https://youtu.be/TqYQ_HAlGoU


References:

Cronkleton, E. (2019, October 31). Muscular strength: Benefits, exercises, and more. Retrieved March 28, 2021, from https://www.healthline.com/health/exercise-fitness/muscular-strength#benefits

Scott, J. (2020, March 19). The (real) definition of muscular strength. Retrieved March 28, 2021, from https://www.verywellfit.com/how-to-increase-muscular-strength-3496121#:~:text=Muscular%20strength%20refers%20to%20the,is%20measured%20during%20muscular%20contraction.

Posted in EDS 100

VYGOTSKY: Language and Thinking

Language is a significant component in learning. The moment we were born, we use language to communicate what we need. We further develop to understand the language of the people around us and what they want to share. Through language, we learn to express ourselves, and we know to understand the norms and ways of the place we live, the family we belong.

The language that we learn growing up is the inner voice we understand. We think silently using this language before making decisions, even simple ones like going to the right or left, in decision-making and others.  As we continue to interact with our surroundings and other people, we learn to think aloud or say to ourselves the words or actions we will do before executing them. We do this because we have developed reasoning, consideration, and understanding of the world around us. Another practical example of speaking silently or talking to oneself is our conscience, the moral compass of the voice within that gives us a sense of what is right and wrong.

I wrote the above in one of the teacher’s initiated discussions on the Vygotsky theory on language and thinking. In the last two and half decades, I encountered at least 15 different languages. The nature of my work allows me to interact with different nationalities and cultures. I needed to learn particular delivery of words, gestures, voice intonation from my clients to communicate with them and gain their trust effectively. I need to listen to my inner voice before any comments come out of my mouth to deal with clients.

I may not have fluently learned the different languages I am encountering every day, but I have learned how to engage and understand their different cultures.

References:

Apa psycnet. (n.d.). Retrieved March 24, 2021, from https://psycnet.apa.org/fulltext/2014-55592-002.html

Language as a medium for teaching and learning. (n.d.). Retrieved March 24, 2021, from https://www.open.edu/openlearn/education/educational-technology-and-practice/educational-practice/language-medium-teaching-and-learning/content-section-2

[Digital image]. (n.d.). Retrieved from https://pnghut.com/png/ddXa44qmJ4/world-language-foreign-english-as-a-second-or-learn-more-transparent-png

[Digital image]. (n.d.). Retrieved from https://www.pinterest.com/pin/255368241346479646/

Posted in SCIENCE 11

Sustainable Backyard Piggery System

The model above represents a model for a Sustainable Backyard Piggery System.

The system will help the farmer or the backyard piggery owner, particularly in rural areas where there is a scarcity of electricity and essential cooking fuel.

The system will utilize the pigs’ waste or manure/feces for converting to bio-gas that can be stored and used to produce electricity and cooking gas for the household.

After the dewatering process, the feces’ by-product will be convereted into fertilizer that can be used for growing organic garden of vegetables, herbs, and plants.

Organic produce is a source of healthy food for the household and the pigs. The meat of slaughtered pigs can be consumed by the household and create meat products sold and stored for a much more extended period.

With proper education and assistance, it can help a lot of people living in rural areas. Sustainable backyard piggery system can improve these families’ quality of life and create a more sustainable environment.

Sources:

https://www.nswfarmers.org.au/NSWFA/Posts/The_Farmer/Environment/The_power_of_pig_poo.aspx

https://niwa.co.nz/energy/projects/biogas-from-pig-farms

https://www.nationalgeographic.com/culture/article/pig-waste-energy-north-carolina

Image Sources:

https://up.edu.ph/health-is-wealth-for-pigs-as-well/

-A typical backyard farm illustrating close interactions between animals. (Photo from Dr. Lyre Murao)

https://www.youtube.com/watch?v=Md8S_XSXItw (screen grab)

https://businessdiary.com.ph/1076/how-to-start-a-hog-raising-business/

https://organicfertilizermachine.com/eco-solutions/how-to-compost-pig-manure-organic-fertilizer.html

https://youtu.be/XSPEDFGXX3g (screen grab)

https://www.philstar.com/business/agriculture/2020/05/08/2012553/community-gardens-can-help-feed-people-post-pandemic

https://cottontreemeats.com.au/epic-pork-sale-coming-soon/

https://www.kawalingpinoy.com/crispy-pata/

https://www.kawalingpinoy.com/ginisang-gulay/

Posted in EDS 106

Philippines: Culture & Education

I believe the definition of Culture and Education is represented by the illustration above.

The exponential growth of transportation, communication, and technology brought by globalization has created massive diversification in our society, both domestic and international. In any given place or community, we will able to see more than one culture co-existing. In the Philippines, the world describes the country that is both influenced by East and West due to the colonization of Spain, America, and Imperial Japan. However, we Filipinos have a common culture known by all as respectful, hospitable, and light-hearted. In those mentioned earlier, the Philippines has mixed cultures spanning from one island to another island, from one region to another region that exists and passes on from generation to generation.

The changes brought about by continuous infrastructure, and real estate development are often time damaging and cause a lot of displacement.  For example, like the nomadic Badjao, a group of people who live in boats and settled in shorelines with their day-to-day means of living comes from fishing and diving.  The Badjao people are unique in their own culture. The ability to free-dive and skills of deep sea fishing that is a learning which passes on from one generation to the next. They spend a lot of time in the water, thus acclimatizing themselves emotionally and physically up to the extent of intentionally rupturing their eardrums to become an efficient diver. Older men who have spent their entire lives on this way of living are observed of not having good hearing and women normally place clay type substance on their faces to be protected from sunlight. The development of the shorelines where they live and environmental issues force the Badjaos to find other livelihoods since the sea that provides for them can no longer sustain their survival. Their displacement resulted in migrating to cities forcing them to beg on the streets to survive. People are displeased with them for being irritable beggars in city streets. The so-called developments have displaced the Badjao’s without regard for their culture.

Education has a big part in reflecting on these cross-cultural differences in our country. Cultural self-consciousness within the country needs addressing in educating the young minds. Teaching this to children is very important because it helps them grow and function in a mixed culture country. For example, if we can educate our people about where the Badjao’s came from, their culture, way of living, and how they end up as city beggars. Perhaps everyone can learn to understand them. Education can also play a significant role in improving the way of life of the Badjao’s by educating them to diversify their livelihood from diving and deep sea fishing to eco-tourism diving and some other livelihood adapted to their nomadic life. The government can re-allocate their community to a much cleaner open seashore area and educating them on self governance, hygiene and sanitation.

In conclusion, the young generation needs to learn to reflect upon their own culture, others, and culture in general.

References

(n.d.). Retrieved from http://theculturewheel.org

(n.d.). Retrieved from https://www.facebook.com/watch/?v=671246029947515

(n.d.). Retrieved from https://www.rappler.com/nation/badjao-nameless-forgotten-faceless

Anthropology 4U Hi! I’m Keirsten Snover and I’m an Anthropologist., Anthropology 4U, & Hi! I’m Keirsten Snover and I’m an Anthropologist. (2020, September 19). Characteristics of culture ~ key concepts in anthropology. Retrieved March 09, 2021, from https://www.anthropology4u.com/characteristics-of-culture/

BOBBY LAGSA/RAPPLER [Personal photograph]. (n.d.).

Culture of the Philippines. (2021, March 03). Retrieved March 09, 2021, from https://en.wikipedia.org/wiki/Culture_of_the_Philippines

Exchangesvideo (Director). (2011, February 13). What is culture? [Video file]. Retrieved March 09, 2021, from https://www.youtube.com/watch?v=57KW6RO8Rcs

Koichi Kuwabara 桑原功一 (Director). (2019, August 15). Japanese man who got married WITH Badjao バジャウ族と結婚した日本人 [Video file]. Retrieved March 09, 2021, from https://fb.watch/41ViJCTVpH/

Sama-Bajau. (2021, March 09). Retrieved March 09, 2021, from https://en.wikipedia.org/wiki/Sama-Bajau

Teachers create what THEY Experience: KATIE Martin: TEDxElCajonSalon [Video file]. (2016, May 10). Retrieved March 09, 2021, from https://youtu.be/rcDpDPwRxvU

Posted in PE 1

A FITNESS JOURNEY

I’m 48 years old, a husband, father of two, and working full time. Here is my fitness journey.

What is your idea regarding “Wellness need not be limited by illness.”

I believe this statement’s message is that an illness’s conditions should not weigh down our mental, spiritual, and emotional well-being. An individual will be able to attain contentment with oneself and their surroundings by ensuring that our wellness needs are adequate. A well-balanced diet, the right amount of sleep, and exercise are three beneficial lifestyles that we can pursue towards health. Other activities such as hobbies, interests, humanitarian works, etc., could also benefit our interests.

Why do you need an active lifestyle?

An active lifestyle prevents our bodies from succumbing to any ailment or disability as we continue to age. It is an essential aspect of our lives to stay healthy and reducing the risks of getting any form of heart disease, diabetes, or stroke.

Describe an active lifestyle at your age.

I regularly go to the gym and participate in a high-intensity interval form of training called CrossFit. “CrossFit is a lifestyle characterized by safe, effective exercise and sound nutrition. CrossFit can be used to accomplish any goal, from improved health to weight loss to better performance.” as mentioned on their website. It is a type of strength and conditioning workout made up of functional movement performed at a high-intensity level. I find the time to head over to the gym as soon as I have finished working for the day.

What are the significant benefits of physical fitness?

Physical fitness has proven to improve the lives of numerous individuals. These benefits would include reducing the risk of heart disease, lower blood cholesterol levels, lower blood pressure, stronger bones and muscles, lowering risks of falls, and managing your weight. Physical fitness not only benefits our physical bodies but also heightens our levels of self-esteem and optimism in pushing through life’s challenges

Why is pulse rate be affected by physical activity?

As we exert our bodies through strenuous activity, our bodies would be in more need of oxygen. The heart pumps faster, which would make for a quicker pulse in our blood vessels. Our lungs also work faster to take in more air as we exercise for our bodies to intake more oxygen. In this way, oxygen is distributed a lot faster in our bodies; thus, our bodies’ pulse becomes faster.

What is your Target Heart Rate?

ItemDay 1 (22nd Feb)Day 2 (23rd Feb)Day 3 (24th Feb)
Resting Heart rate667064
Maximum Heart RateAverage Resting HRIntensity of ActivityTarget Heart Rate
220-48= 1726760%(172-67) x 60% + 67 = 130 bpm

What are your Limitations and Challenges?

In 25 years, my work nature limits me behind the desk, thus compromising my posture and flexibility. Stress on my lower back has been a problem as well for the last 15 years.

How fit are you?

I have decided to change my lifestyle in the last six years and still struggle on and off. However, I feel that I’m even fit to compare to people of my age. My record for the 10K run is about 75 minutes which is on average and not bad at all. I can still back squat 145 kg and deadlift 150 kg. However, my clean and jerk had a plateau to 84 kg. My bench press is about 80 kg, and an overhead press of 56 kg.

Last year I had suffered a shoulder impingement, and for the next six months, I could not lift and went on physiotherapy. I’m slowly able to raise it in the previous six months, and my shoulder is slowly recovering.

How different will be your target heart rate ten (10) years from now?

In the next ten years, two years before my 60th birthday, my target heart rate will be about 113bpm.

What is your Short Term Plan?

I’m looking at getting back in shape to increase my flexibility by investing more time in a warm-up and stretching. Adding to that is slowly increasing the frequency and intensity of my training sessions.  To target losing some pounds and lowering my fat percentage.

What is your Long Term Plan?

I will target an Ideal fat body percentage of at least 14% from now current of 24.7%. It will make me feel 40 when I reach my 60 years old mark. In this way, I can say the 60 is the new 40 which I can embrace life fully and thankfully for the years it has offered. I can embark on another three decades more and enjoy time together with my family.

Keep Fit and Keep the Faith.

Sources:

https://www.huffpost.com/entry/is-sixty-the-new-forty_b_8531980

https://health.ucdavis.edu/sportsmedicine/resources/vo2description.html

https://www.crossfit.com/what-is-crossfit

Posted in EDS 100

DNA is a dynamic movie

DNA is a dynamic movie. DNA is not just a sequence of letters; it’s not just a script. Our experiences are being written into that movie, which is interactive. You’re like watching a movie of your life, with the DNA, with your remote control. You can remove an actor and add an actor. So, in spite of the deterministic nature of genetics, you have control of the way your genes look.“ says Moshe Szyf, one of the pioneers in the field of epigenetics.

Our personality and trait development will not entirely be base on our DNA. It means we can always influence to change the narrative of our growth. We are not to expect to become our parents or ancestors. Our development is dynamic, and it can change its course the moment we interact with elements and factors in our environment while growing up. Even though our genes can dictate us but we can have the freedom to become us.

Passing on the epigenetic markers or saying the good traits and characteristics to our progenies will alter and eliminate the stigma in our society that is sometimes attached to our clan or family name. We may also discover most likely that we halt serious life-taking illnesses that everyone thinks it is hereditary. It can only happen if we let both our genes and the environment take essential roles in our human development.

Sources:

Posted in EDS 106

You can’t bring change if you only improve the old order

The effort to turn the students into obedient and passive listeners is the banking education system’s primary objective. Students are expected to memorize, re-produce, and listen to the story of the teacher. The study materials used in teaching are tools to indoctrinate young minds to comply with the industry’s regulations. The students are taught to observe and keep the status quo of the teacher as the dominant one. The focus of teaching is on content learning and not the application. Because the students are not inquired or encouraged to say what they think, they are kept at bay. The students will always be at the receiving end of the narrative of the teachers. In this way, the system will produce a society of adaptable, manageable, and conformant workers obedient to the companies and corporations.

As they have gone through the banking education system, the students will be the future workforce expected by the capitalist to be the obedient and manageable society in general. They will not have the ability to see the situation that they are in since they were educated to follow and comply. They will be under the influence of the oppressors.

“I am a curious being,” stated on Pedagogy of the oppressed by FREIRE, Paulo, RAMOS, Myra Bergman [Video file]. (n.d.). Freire is talking about raising questions and consciousness about your surroundings. To discover, inquire and create solutions on the issues presented to the student. The structure is to explore, ask questions, and modify things to acquire and improve well-being. The student is encouraged to learn with fellow students and their teacher and vice versa, the teacher from the students. The students need to know how to articulate themselves to anyone, not to be dominated by others. This Problem-solving type of education encourages critical consciousness and collective construction of knowledge that paved the way beyond literacy. Society then will learn to ask questions to be aware of their oppressed situations and how to change that.

The US’s vested interest in colonizing the Philippines benefits from all the resources, workforce, and talent they get from the country. Using education to indoctrinate the Philippines’ young generation based on the US context has secured their future and position their people to oppress society. We were taught the culture of submission and followed the education pattern that prepares an individual to be a compliant and manageable worker. Our Philippine educational system focuses on mathematics, language, and science, which are leaning into compliance and conformity. These subject areas are essential but do not encourage students to be free thinkers. Discovering new things, being aware of the culture around us, and our history serves as the starting point to develop our young minds’ consciousness. You can’t bring change if you only improve the old order.

Source:

https://en.wikipedia.org/wiki/Paulo_Freire