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in this region carved wood is left in its natural colour, except for shields, which are painted red and black, and the eyes and teeth of statues. The statues (bulol and bihang) are ritual figures which protect the village and its storehouses and the rice-fields respectively, with crudely carved faces designed to ward off evil spirits. Bamboo vessels and gold articles are decorated with delicate abstract patterns. Representations of human figures and animals are found only among the Ifugaos, Bontocs and Ibalois, usually with simple geometric forms. Even everyday objects have carved decoration.

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15th century bulul with a pamahan (ceremonial bowl)

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Bulul guardian figure of the Ifugao people. The bulul are anthropomorphical representations of rice divinities protecting the seeds and the harvest. Wood and sacrificial remains, northern Luzón Island (Philippines), 15th century.

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An  occasion is usually celebrated with music accompaniment. One of the prominent forms of music accompaniment is the instrumental music performed by a brass brand or a native stringed band, the rondalla.

Antonio J. Molina (Dec. 26,1894-Jan. 29,1980)
*founder and director of the Rondalla Ideal
-He was an educator, composer, and musician. Proclaimed a National Artist in Music in 1973, he was also known as the "Claude Debussy of the Philippines" due to his use of impressionism in music.

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Ifugao, group of wet-rice agriculturalists occupying the mountainous area of northern Luzon, Philippines. They are of Malay stock and their language is Austronesian (Malayo-Polynesian), as is that of their neighbours, but they have developed a number of cultural characteristics that set them apart. They numbered nearly 70,000 in 1939, but World War II reduced their population to a figure (1948) of 50,000. By the late 20th century, their population had increased to about 190,000.

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he Gaddang are an indigenous Filipino people; a linguistically identified ethnic group sharing centuries of residence in the watershed of the Cagayan River in Northern Luzon, Philippines. Gaddang speakers were recently reported to number as many as 30,000.[1] This may include another 6,000 related Ga'dang speakers and other isolated linguistic-groups whose vocabulary is more than 75% identical.[2] Collectively, they comprise less than one-twentieth of one percent of the population of the Philippines.

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The vakul headdress and kanayi vests are worn by Ivatan farmers, the vest for men and the headgear for women. These are made from the leaves of vuyavuy, a tree endemic to Batanes.

The vakul shades farmers from the rays of the sun and is waterproof too, providing shelter from rain. Farmers are said to tuck matches and other small items on the inside of the vakul to keep them safe and dry. The vakul can also double as a mat for babies, or a small pillow when farmers have to take a rest in the fields.

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Nueva Viscaya:

The Gaddangs of Nueva Viscaya are known for their crafts and textiles. Gaddang weavers are known for their:

BAKWAT- a belt used by mothers after giving birth. This cloth unlike the ikat of the Ifugaos , is usually made of white with beads as accents and patterns of rivers and mountains with beadworks on the central portion of the cloth.

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The Cagayan Valley Region (Lambak ng Cagayan in Filipino) is also designated as Region II (or Region 02). It is composed of five provinces, namely: Batanes, Cagayan, Isabela, Nueva Vizcaya, and Quirino, with the designated  regional center located in Tuguegarao City.

Most of the region lies in a large valley in northeastern Luzon, between the Cordilleras and the Sierra Madre mountain ranges. Cagayan River, the country's longest river runs through its center and flows out to Luzon Strait in the north, in the town of Aparri, Cagayan. The Babuyan and Batanes island groups that lie in the Luzon Strait also belong to the region

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1. Banduria- It is a pear-shaped plucked instrument with a proud sound hole at the center. It plays the melody as well as ornamental passages.
2. Laud- It is a plectrum-pucked instrument. It has a large neck and two f-holes. It plays the second voice and is tuned an octave lower than the banduria.
3.Octavina-It's like a small guitar with a shorter neck. It supplements the rondalla music by giving passages or counterpoint for harmonic effects.
4.Guitar-It has six strings with a long fretted neck.It has a flat black and is curved at the sides.The fingerboard has from eighteen to twenty frets separated by metal transverse strips.The fret's function is for the finger replacements of the player.
5.Bajo de uños-It is also called "double bass/bassviol/contrabass,"the largest rondalla instrument. The bajo de uños produces the fundamental ground tones to the music. It has four strings and f-sound holes.

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Pahiyas: The Philippines' Most Colourful Harvest Festival

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the province of Quezon takes pride in its annual colorful harvest festival called the Pahiyas Festival.
Every May 15, the townsfolk of Lucban, Quezon, don their houses with fruits, vegetables and colorful kiping (a leaf-shaped wafer made of rice and dyed with food coloring) in celebration of the Pahiyas Festival. The word ‘pahiyas’ was derived from the word ‘payas’, which means decoration or to decorate. The reason behind such practice dates back to the 15th century, when farmers used to offer their harvests at the foot of Mount Banahaw. Over time, they brought their farm produce at the church in honor of the town’s patron saint – St. Isidore the Laborer, who is the patron saint of farmers, laborers and peasants.

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Musikang Bumbong is a group of musicians who played different musical instruments made mostly from bamboos. The group started when the early musicians can't afford to buy an instrument, but because of their creativity, they we're able to produce improvised instruments.

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In the City of San Fernando in the Philippines, The Giant Lantern Festival is yearly celebrated in the month of December. The festival features a competition of giant lanterns. In view of the fame of the celebration, the city has been nicknamed the "Christmas Capital of the Philippines". The San Fernando light industry advanced from the Giant Lantern Festival of San Fernando. The celebration, which is held each December, discovers its underlying foundations in Bacolor where a considerably less complex action was held. Following the exchange of the commonplace capital from Bacolor to San Fernando in August 1904, this light occasion took after too. "Ligligan Parul" was said to have begun in San Fernando in 1904. Yet, some say that the "Ligligan Parol" did not occur quickly after the move and in reality started in 1908.

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The artwork is entitled Fruit Pickers Under the Mango Tree. It was painted by Fernando Amorsolo a famous Filipino artist. It was made by using oil on 25 1/4 x 37 1/2 inches canvas and was finished at the year 1937. As start, the painting consists of Filipino fruit harvesters

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Angklung Ensemble is a bamboo instrument originating from Indonesia. It consists of two or more bamboo tubes tuned in octaves and hung from a frame above a slotted resonator tube. The way to play the instrument is by shaking its body to produce one pitch.

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It is a bamboo orchestra popularly known as the "Singing Bamboos of the Philippines." It uses nontraditional bamboo instruments in more than a hundred various sizes , shapes, and designs.

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DOUBLE BASS- The double bass, also called bass VIOL or contrabass, is four- stringed, the largest instrument of the rondalla, shaped like the violin with two f sound holes, provides the fundamental tone, and reinforces the rhythm.

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1. Kyrie-Panginoon,Maawa Ka (Lord,have mercy)
2.Gloria-Papuri sa Diyos (Glory to God)
3.Alleluia- Alleluya
4.Credo-Sumasampalataya (Creed)
5.Sanctus-Santo,Santo (Holy)
6.Pater Noster-Ama Namin (Our Father)
7.Agnus Dei-Kordero ng Diyos (Lamb of God)

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Pastores is a Christmas song performed in honor of the child Jesus in a manger who was visited by sheperds.

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Moro-moro portrays the battle between the Christians and the Muslims, and also the adaptations of legends about princesses and knight errants.

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Pasyon is a verse narrative on the life and sufferings of Jesus Christ. The pasyon can be read, chanted, or sung to the tune of popular songs. It is preformed in homes, chapels and evein in outdoor created for the purpose.

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Senakulo is a Lenten play that describes events from the Old and New Testaments related to the life, suffering and death of Christ. Senakulo is performed in Holy Week.

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Salubong on Easter Sunday is held every morning before the dawn mass. It is about the reenactment of the meeting between the Virgin Mary and her newly risen Son.

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Flores De Mayo is celebrated in honor of the Virgin Mary and people offer flowers to Virgin Mary. It is held in the Philippines during the month of May.

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Panunuluyan is a traditional Christmas Eve play about the search of the Virgin Mary and St. Joseph in Jerusalem for the birth of Jesus.

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Lucban,Quezon is known for it's Pahiyas folk arts. They create kiping, a decor that is made of glutinouse rice wrapped around with special leaves as packaging and cooked over low fire. It can also be colored.

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Taal, Batangas is known for it's embroidered pinya fabric made from pineapple fibers called callado. The silky but delicate fibers of pineapples are woven into a costly fabric for barong Tagalog, wedding gowns, and other formal attires.

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Batangeños take pride in their art of making balisong. Balisong is a knife that can be folded like a fan that comes from various sizes and designs. It is also known as the butterfly knife.

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Laguna is also know for it's "TAKA" and papier-mache art technique and kayas, an art craft using scrapping techniques of softwood thriving in the Sierra Madre mountain range to produce floral and faunal decorations.

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Bicolanos made this. Abaca and raffia are abundant in their natural resources. Their weaving includes garments and blankets.

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Poor eating habits

6 steps to help you get rid of your old, unhealthy habits and create healthier ones:

1. Take Baby Steps. Making small changes in your diet and lifestyle can improve your health as well as trim your waistline. Some suggestions from the experts:

·         Start each day with a nutritious breakfast.

·         Get 8 hours of sleep each night, as fatigue can lead to overeating.

·         Eat your meals seated at a table, without distractions.

·         Eat more meals with your partner or family.

·         Teach yourself to eat when you're really hungry and stop when you're comfortably full.

·         Reduce your portion sizes by 20%, or give up second helpings.

·         Try lower-fat dairy products.

·         Make sandwiches with whole-grain bread and spread them with mustard instead of mayo.

·         Switch to cafe au lait, using strong coffee and hot skim milk instead of cream.

·         Eat a nutritious meal or snack every few hours.

·         Use nonstick pans and cooking spray instead of oil to reduce the fat in recipes.

·         Try different cooking methods, such as grilling, roasting, baking, or poaching.

·         Drink more water and fewer sugary drinks.

·         Eat smaller portions of calorie-dense foods (like casseroles and pizza) and larger portions of water-rich foods (like broth-based soups, salads, and veggies).

·         Flavor your foods with herbs, vinegars, mustards, or lemon instead of fatty sauces.

·         Limit alcohol to 1-2 drinks per day.

2.  Become More Mindful. One of the first steps toward conquering bad eating habits is paying more attention to what you're eating and drinking. "Read food labels, become familiar with lists of ingredients, and start to take notice of everything you put into your mouth," says Gans. Once you become more aware of what you're eating, you'll start to realize how you need to improve your diet. Some people benefit by keeping food diaries.

3.  Make a Plan; Be Specific. How are you going to start eating more fruit, having breakfast every day, or getting to the gym more often?  Spell out your options. For example: Plan to take a piece of fruit to work every day for snacks, stock up on cereal and fruit for quick breakfasts, and go to the gym on the way to work three times a week. "To say 'I am going to work out more,' won't help you," says Gans. "What will help is thinking about when and how you can fit it into your lifestyle."

4. Tackle a New Mini-Goal Each Week. These mini-steps will eventually add up to major change. For example, if your goal is to eat more vegetables, tell yourself you'll try one new veggie each week until you find some you really enjoy. Or look for easy ways to add one more serving of vegetables to your diet each week until you reach your goal. Try topping your lunch sandwich with slices of cucumbers; adding shredded carrots to the muffins you have for breakfast; or topping your dinnertime pizza with sun-dried tomatoes and mushrooms.

5.  Be Realistic.  Don't expect too much from yourself too soon. It takes about a month for any new action to become habit. Slow and steady wins the race -- along with a dose of vigilance.

6.  Practice Stress Management. "Focus on dealing with stress through exercise, relaxation, meditation, or whatever works for you, so you don't fall back into those bad habits during periods of stress or use food to help you cope with the situation," advises Foreyt.

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The risks of poor nutrition

Good nutrition, based on healthy eating is one essential factor that helps us to stay healthy and be active.

What causes poor nutrition?

Poor eating habits include under- or over-eating, not having enough of the healthy foods we need each day, or consuming too many types of food and drink, which are low in fibre or high in fat, salt and/or sugar.

These unhealthy eating habits can affect our nutrient intake, including energy (or kilojoules) protein, carbohydrates, essential fatty acids, vitamins and minerals as well as fibre and fluid.

How does poor nutrition affect us?

Poor nutrition can impair our daily health and wellbeing and reduce our ability to lead an enjoyable and active life.

In the short term, poor nutrition can contribute to stress, tiredness and our capacity to work, and over time, it can contribute to the risk of developing some illnesses and other health problems such as:

§  being overweight or obese

§  tooth decay

§  high blood pressure

§  high cholesterol

§  heart disease and stroke

§  type-2 diabetes

§  osteoporosis

§  some cancers

§  depression

eating disorders

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Holistic Development-A Breakthrough Approach to Education

It is difficult to pick up on real human development if we willnot be able to bring Holistic Development approach in our education system. At SpieQ, we believe that human growth and development isn’t only about focusing on success, but also the ways in which one can enjoy the success with and within the community and self. To help children learn these ways, children needs to be prepared for being receptive towards different aspects of life and living and capable to face the challenges and sustain the adversities. And for this, our education system must focus on all the quotients of human intelligence, namely:

Spiritual

children learn to establish connection within self as an individual and also with family, community, nation, and with the environment as a social being.

Intellectual

Curriculum based learning merged with experiential learning to enable children develop abilities to communicate effectively, comprehend and apprehend quantitative concepts, perceive, synthesize, and analyze knowledge.

Physical

Make children aware about the importance of physical fitness including exercise, healthy diet.

Emotional

It covers a wide range of emotional behavior and ability to manage and control those behaviors in prosperity and adversity.

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Moving Towards Education based on Holistic Development

We, at SpieQ, are focused on creating a new learning ecosystem, in which children will be guided and supported to explore their inherited knowledge, develop new skills and abilities, and create whatever they can imagine, test, and transform through experiential learning. The holistic development approach ensures children are growing with much more self-confidence to handle difficult situations, without getting bored.

Experiential Learning Approach at SpieQ

At SpieQ, we work upon improving the apprehending and comprehending capabilities of children. It has a team of engineers, thinkers, psychologists, and educationists working in collaborative environment within the organization to consolidate learning into STEAM based DIY Kits. These kits cover a broad array of subjects relevant to curriculum based education system and real-life experiences. With a series of learning kits, SpieQ tries to develop a touch-base at all the integration points where children get experiences, at home, in school, in garden, and so on. Capitalizing on these points, we create kits based on the four key elements of experiential learning:

Everyday life experience: This type of experiences involves familiar experiences we get under various circumstances.

Reflective experience: This experience plays upon the new experiences we have, impacted by preconceived notions and learnt technologies.

Abstract conceptualization: At this stage, the experiences transforms into our perception and setting our approach for doing things.

Active experimentation: Here, experiential learning helps in testing the already-built perception and ultimately creating new experiences.

Experiential Learning for Holistic Development

Exploring on how Experiential Learning can contribute to the Holistic Development of Children, with an exclusive range of DIY Kits and Raw Material for Science Projects, SpieQ strives to develop all 4 quotients: Intelligence, Emotional, Physical, and Spiritual. Where intelligence quotient improves the brain’s ability to absorb and process the information, emotional quotient works upon our ability to handle people. Physical quotient enables us to tolerate harsh conditions and Spiritual quotient measures assessing the meaning of life. SpieQ products emphasize on the role of experiential learning for improving the capabilities of all these quotients for the holistic development of children. And so, SpieQ products focus on:

Generating Awareness: Generate awareness about the STEAM behind everyday life through Immersive stories of Action Heroes

Developing Interest: Make available ready-to-use material to carry out interesting project without delay to increase motivation to learn

Creating Ideas: Community based forums to help create and promote new ideas and provide support to move ahead with the idea

Deepening Learning: Engage with relevant and intellectually, creatively, emotionally and physically relevant content

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Fitness is a condition in which an individual has sufficient energy to
avoid fatigue and enjoy life.
Physical fitness is divided into four health and six skill-related
components. Skill- or performance-related fitness involves skills that will
enhance one’s performance in athletic or sports events. Health-related
fitness involves skills that enable one to become and stay physically
healthy.
Six Components of Skill-Related Fitness
There are six skill-related fitness components: agility, balance,
coordination, speed, power, and reaction time. Skilled athletes typically
excel in all six areas.
• Agility is the ability to change and control the direction and position
of the body while maintaining a constant, rapid motion. For example,
changing directions to hit a tennis ball.
• Balance is the ability to control or stabilize the body when a person
is standing still or moving. For example, in-line skating.
• Coordination is the ability to use the senses together with body parts
during movement. For example, dribbling a basketball. Using hands
and eyes together is called hand-eye coordination.
• Speed is the ability to move your body or parts of your body swiftly.
Many sports rely on speed to gain advantage over your opponents.
For example, a basketball player making a fast break to perform a layup, a tennis player moving forward to get to a drop shot, a football
player out running the defense to receive a pass.

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The term skill-related fitness refers to a person's abilities in areas that are likely to improve performance in sports or certain work related activities. There are six areas, or components, of skill-related fitness including power, speed, reaction time, agility, balance, and coordination. These areas of fitness may have no direct effect on a person's health, but they tend to increase athletic aptitude, which may in turn enhance health. They are also useful for a multitude of other daily activities.

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First things first, we all know how difficult it is to exercise when our lungs feel like collapsing. Lack of cardiovascular endurance is usually what causes many of us to give up on exercise when it starts to get tough…

This is what makes it one of the most important health-related components of fitness to work on, and so it should probably be a high priority if you haven’t done much exercise in a while.

In simple terms, it’s the body’s ability to perform aerobic exercise for an extended period of time.

It relies on the heart, lungs, and blood vessels to work in unison to ensure the proper transportation of oxygen and nutrients to tissues within the body, as well as removing metabolic waste.

By strengthening the function of your cardiovascular/circulatory system through regular exercise, you can significantly improve your cardio endurance (and therefore your ability to perform long-duration or high-intensity exercise!).

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While it’s slightly trickier to improve cardio endurance with cycling if you’re starting from scratch, it’s definitely worth a try if you prefer it to jogging.

To give it a real boost, you should ride at a speed of around 10mph. Your heart rate will soar, and your breathing will quicken as your lower body muscles ache for oxygen. This is a great sign, and you should push as far as you can, just as you would on a vigorous jog.

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The components of fitness definition for muscular endurance focus on similar ideals as cardio endurance. However, there are some differences mainly because of how unalike the cardio muscles and skeletal muscles are.

Muscular endurance refers to the fatigue resisting ability of skeletal muscles when they are contracted using less than the maximal force for an extended time period.

In other words, it measures how long a muscle is able to tolerate a high-amount of repetitions with a light weight (rather than aiming for 7-12 reps with a heavy weight).

When training and learning how to test your muscular endurance, you should have a holistic approach (especially if you’re into sports or looking to compete in fitness events).

Endurance is different to strength, and strength is different to tone. What they all have in common though is that they complement each other when trained in unison, and you shouldn’t train one without the other if you’re looking for optimal results!

Muscular endurance is often the most overlooked out of the three, so it’s definitely worth learning both how to test your muscular endurance and how to improve it.

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Want to exercise to improve muscular endurance in your legs/lower body? If so, you can’t go wrong with squats. They work your glutes, quads, hamstrings, obliques, abs, and more. Just be sure to engage your abs and glutes for the best results.

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Flexibility exercises can be used both pre and post-workout to stretch your connective tissues, and lengthen them with regular practise. This boosts you range of motion and ability to perform other exercises.

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These are the baskets made by Bicolanos. Instead of baskets, they also made bags, slippers and coin purses. It is made from abaca and raffia fibers.