FLEX

FOLIO
Members:

Cabacang, Chabelle Love C.

Canoy, Dannica L.

Lumiares, Jenny Rose P.

Reyes, Jazel H.

Reyes, Rizza O.
 TABLE OF CONTENTS
A. INTRODUCTION
B. RATIONALE
C. LOG EXPERIENCE
D. INSIGHTS/REFLECTION
E. DOCUMENTATION
F. FITNESS ADVOCACY
 A.INTRODUCTION
Why Physical Education is important? Why is it necessary to engage with activities that
involves physical exercise?

The history of physical education dates back to ancient Greece where intensity were
second nature. During that time, physical education proved to be important because it was a
necessity in training both Greek soldiers and athletes. Physical education played a large role in
the progression of the Greek society.

Nowadays, instead of engaging in physical fitness activities, people prefers spending

their time in social media. The evolving technology contributes to the factors that are affecting
the physical fitness exercise.
B. RATIONALE
 According to studies, physical exercise helps a person formulate better thinking by
stimulating new brain cell growth. It increases connection between cells and improves
attention. Also, it helps reduce possibility of disorders like Alzheimer’s disease.

 People who are taking part in physical fitness exercise are more likely to have a longer life.
When you engage in physical activities, you will notice that you become physically fit. This
in turn helps you boost your self-esteem. And when you feel good about yourself, it reduces
the possibility of overthinking and anxieties. You enjoy life without much stress and live a
longer life.
 C. LOG EXPERIENCE
Equipment-Based Exercises Non-Equipment-Based Exercise

As someone not really into gym work-out
kind of person, we really have no idea what
we were doing. But because we need to
experience working out, we went to gym and
engaged in exercises that we needed to make
our Flex Folio. At first, we really didn’t know regularly doing these during PE days at school.
what to do and where to start or whatever the
huge equipment were called. But fortunately
there were couple of good guys who helped
us. So far, we enjoyed the activity and we
thought that maybe we could comeback some
other time when we are free especially
because it was not only fun and enjoyable, it
also helped us understand the importance of
being physically fit and healthy.
Exercises such as jogging, push-ups and other
more are just some examples of non-equipment
based exercises but rather uses physical
endurance and flexibility. Our group were used
with these kinds of exercises because we are
We have enjoyed these activities because we get
to stretch our different body parts and it was
kind of embarrassing and funny at the same
time.
D.INSIGHTS/REFLECTION

Rizza O. Reyes

“I never thought engaging in physical exercise activities could be this fun. Others
perceived exercises in a whole different way. They would say that doing exercise is just a waste
of time and a big hassle. But in fact, doing exercise every once in a while not only helps a person
become physically fit, it only helps you feel good about yourself. And when you get enough
confidence, it will keep you from overthinking and stressing yourself out.”

Dannica L. Canoy

“Among the physical activities we have performed, I think the ones that gave me hard
time was when we were working out in the gym. I didn’t know how to use the equipment and
there were lots of fitness equipment. Fortunately, there were a couple of guys who agreed to help
us use the equipment and taught us how to use them. I was not surprised to feel my body ached
when I got home.

Jenny Rose P. Lumiares

“I just realized, after performing physical fitness activities, that it is important and useful
in our everyday life because it helps us build a strong body”

Jazel H. Reyes

“I was surprised when I found out there are lots of fitness equipment in the gym though I
got hurt all over because I was not used to doing that kind of thing. But it was really fun so I
think it was all worth it.”

Chabelle Love C. Cabacang

“Physical fitness is one of the most important keys to a healthy body. It is the basis of
dynamic and creates intellectual activity. Taking part of physical fitness activities whether with
equipment or without has such an effect to a person especially when it comes to one’s physical
appearance. But as we performed the activities in five days, it also improves my insights and
perception about physical education.’
 DAY 1

Jogging Push-Ups

Machine Back Row Stationary Bike

DAY 2

Extension Exercise Inner Thigh Lift

Leg Press Machine Leg press

 DAY 3

Hip Raise Partial Curl

Dual Cable Machine

 DAY 4

Elbow Plank

Low-Back Extension Machine Thread Mill

DAY 5

DUMBELLS

Kettlebells
 F. Fitness Advocacy in Promoting Fitness

There is a quick comment when asked about living a healthy lifestyle every day no matter what
age you are; the answer is, it’s not easy? Because we all know that staying well and living the
perfect healthy lifestyle in today’s world is difficult to achieve. The pace we allow ourselves and
others to dictate can lead us to a never ending pursuit of the proper weight level and daily
activity routine our bodies require.

At Windsor Regional Hospital, we have advocated a healthy lifestyle program for our staff,
physicians and volunteers for several years, setting an example that we must be fit and healthy
ourselves in order to advocate on behalf of the patients and families we serve.

When our President and CEO, David Musyj first accepted the job, he took a hard look in the
mirror and said, how can I be an example to staff when I myself should be in better shape in
order to be a role model toward a proactive healthy lifestyle? He immediately challenged
himself and enlisted in a fitness program, making a weekly commitment to get in shape. He led
others to follow in his footsteps with a number of staff making the same commitment.

“Satisfied staff will result in satisfied patients and we need to help our staff take care of
themselves so that they can take care of others.” says David Musyj, President and CEO of
Windsor Regional Hospital.

One of the first things he initiated was the creation of a ‘Genius Lab’, giving staff opportunities
to submit ideas on-line that would benefit the hospital, its patients, families and staff. One of the
first ideas submitted from a staff member was to establish a fitness gym right in the hospital that
would give employees the motivation to begin exercising before or after their shift. With the
assistance of donors, two modern, fully equipped fitness centres were established at the
campuses of Windsor Regional Hospital and the results have paid off. Interested staff provide an
annual fee that keep the gyms up to date and available on a 24-hour basis.

A Healthy Lifestyle Program was established and managed by a staff committee who came up
with incentives that would benefit and reward employees for participating. They made a
commitment that the path to a healthier workplace starts with the recognition that vital
employees and a healthy, productive workplace culture contribute to the core business of our
hospital organization.

The Healthy Lifestyle Committee was committed to promote, educate and encourage healthier
lifestyle choices for workplace, social and environmental well-being. They were dedicated to
maintaining programs that encouraged healthier living habits and promoting improved lifestyle
choices which in turn, would lead to organizational productivity and healthier employees.

The Healthy Lifestyle Program developed goals and objectives by which staff could endorse. It
assessed employee needs and health risks; developed programs that would achieve measurable
results; developed an effective communication and promotion strategy; delivered programs that
would assist employees to build healthier habits, healthier choices and change modifiable
lifestyle behaviors. And, it track and evaluate results and communicated the findings to the staff.
It achieved on all counts where today, a variety of healthy lifestyle activities can be found on
Windsor Regional Hospital’s website (www.wrh.on.ca).

An average year will begin with themes for each month, starting with January focusing on New
Year resolutions and losing weight, including developing new healthy habits and breaking bad
ones. February being Heart Month, smoking cessation and a start-steady exercise program
focused on monitoring a acceptable walking and running heart rate routine. March bring on a
spring cleaning theme, de-cluttering and organizing your home and your life in a healthy way;
April offers a fresh start at physical activity outdoors, continuing into May with a top ten for fat
burning. June is vacation planning time which means more physical activity with the family.
July and August advocates safe sun health. When September rolls around and back to school,
reducing kid stress through self-improvement exercises is recommended. October welcomes
healthy after school snacks and a focus on women’s health. November moves to men’s health
and cold and flu fighting activities. And December brings on work life balance as part of the
busy holiday season and avoidance of overeating.

Throughout the months just reviewed, several other activities are scheduled for staff including
The Biggest Loser promotion offering hospital departments weight loss challenges with rewards
for top achievers. Survival Boot Camp is a popular fitness program among staff where a
combination of cardio and strength training is provided by trained professionals with incentives
for achieving personal goals. We were one of many to host the 10,000 Steps to 10,000 Pounds
challenge and participate in the Walk Across Canada Challenge.