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Republic of the Philippines

JOSE RIZAL MEMORIAL STATE UNIVERSITY
The Premier State University in Zamboanga del Norte
Dipolog Campus, Dipolog City

PE 12
FITNESS
EXERCISE

UNIT 1 Exercise for Fitness

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Introduction to Fitness Exercise

Learning Outcomes:

 Demonstrate understanding of the importance of physical fitness and activities by

means of making a reaction paper from the given questions.
 Identify the important definition of terms in physical fitness exercise.

Pre-Test:

Directions: Supply the appropriate answer/s by writing the exact word or phrases in each
statement per item. Answer the questions below to see how much you know about Fitness
Exercise.

1. It is often defined as any bodily movement produced by skeletal muscles that

require energy expenditure.
2. What types of exercise that requires the muscle to contract against an external
load (e.g., barbell) in order to improve muscular strength, muscular endurance,
and bone strength?
3. What types of exercise that increases the elasticity of muscles and tendons
surrounding the joint in order to improve flexibility?
4. It is a set of attributes that people have or achieve that relate to their ability to
perform physical activity.
5. Explain why fitness is achieved not, received.

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6 – 10. What are the Health Related Components of Fitness?

10 – 15. What are the Skill Related Components of Fitness?

Content:

UNIT 1 – EXERCISE FOR FITNESS

What programs are being implemented by national and international institutions to encourage
Filipinos to reduce physical in activity?

There is a significant increase in awareness on the health benefits of physical activity and
fitness on Filipinos. Health agencies such as the Department of Health (DOH) and the World Health
Organization (WHO) have implemented strategies that promote an active lifestyle in the past decade.
Physical activity programs (e.g., HATAW, E-di Exercise, Mag-HL Tayo and Go4Health) aim to
decrease the prevalence of sedentary lifestyle because studies show that physical inactivity is a
significant risk factor for several noncommunicable diseases.

What is the recommended level or amount of physical activity to maintain good health?
Please be in an ACTIVE LIFESTYLE!
 Physical activity has significant health benefits for hearts, bodies and minds;
 Physical activity contributes to preventing and managing noncommunicable
diseases such as cardiovascular diseases, cancer and diabetes;
 Physical activity reduces symptoms of depression and anxiety;
 Physical activity enhances thinking, learning, and judgment skills;
 Physical activity ensures healthy growth and development in young people;
 Physical activity improves overall well-being;
 Globally, 1 in 4 adults do not meet the global recommended levels of physical
activity;
 Up to 5 million deaths a year could be averted if the global population was more
active;
 People who are insufficiently active have a 20% to 30% increased risk of death
compared to people who are sufficiently active;
 More than 80% of the world's adolescent population is insufficiently physically
active;
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WHO guidelines and recommendations provide details for different age groups and
specific population groups on how much physical activity is needed for good health.
WHO recommends:

Children and adolescents aged 5-17 years

 Should do at least an average of 60 minutes per day of moderate-to-vigorous intensity,

mostly aerobic, physical activity, across the week.
 Should incorporate vigorous-intensity aerobic activities, as well as those that strengthen
muscle and bone, at least 3 days a week.
 Should limit the amount of time spent being sedentary, particularly the amount of
recreational screen time.

Adults aged 18–64 years

 should do at least 150–300 minutes of moderate-intensity aerobic physical activity; 
 or at least 75–150 minutes of vigorous-intensity aerobic physical activity; or an
equivalent combination of moderate- and vigorous-intensity activity throughout the week
 should also do muscle-strengthening activities at moderate or greater intensity that
involve all major muscle groups on 2 or more days a week, as these provide additional
health benefits.
 may increase moderate-intensity aerobic physical activity to more than 300 minutes; or
do more than 150 minutes of vigorous-intensity aerobic physical activity; or an
equivalent combination of moderate- and vigorous-intensity activity throughout the week
for additional health benefits.
 should limit the amount of time spent being sedentary. Replacing sedentary time with
physical activity of any intensity (including light intensity) provides health benefits, and

 to help reduce the detrimental effects of high levels of sedentary behaviour on health, all
adults and older adults should aim to do more than the recommended levels of moderate-
to vigorous-intensity physical activity

What is Physical activity?

Physical activity is often defined as any bodily movement produced by
skeletal muscles that require energy expenditure [1]. Physical activity also means a
multidimensional behavior defined as “the behavior that involves human movement,
resulting in physiological attributes including increased energy expenditure and
improved physical fitness (Alricsson, 2013).

Physical fitness includes both health and skill related fitness. Muscular
endurance, muscular strength, cardiorespiratory endurance, body composition and
flexibility are examples of health related components of physical fitness whereas
agility, balance, coordination, speed, power and reaction time are examples of skill
related components (Alricsson, 2013). UNIT 1 Exercise for Fitness
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THE FILIPINO PYRAMID ACTIVITY GUIDE

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Figure 1.1 The Filipino Pyramid Activity Guide was developed by the Philippine Association
for the Study of Obesity and Overweight (2000) to encourage Filipinos to become more active.

What are the benefits of becoming active and being physically fit?

PHYSICAL FITNESS DEFINATIONS

Physical fitness is a set of attributes that people have or achieve. Being physically
fit has been defined as "the ability to carry out daily tasks with vigor and alertness,
without undue fatigue and with ample energy to enjoy leisure-time pursuits and to meet
unforeseen emergencies".
Note: These definitions are offered as an interpretational framework for comparing studies that relate
physical activity, exercise, and physical fitness to health.

“A set of attributes that people have or achieve that relate to their ability to
perform physical activity”(Howley and Franks).

“A set of attributes, primarily respiratory and cardiovascular, relating to the

ability to perform tasks requiring expenditure of energy” (Stedman’s Concise Medical
Dictionary for the Health Professions).

“The ability to perform moderate to vigorous levels of physical activity without

undue fatigue and the capability of maintaining such ability throughout life”(American
College of Sports Medicine).

IMPORTTANCE OF AN ACTIVE LIFESTYLE

Regular, moderate to high intensity of physical activity, and exercise was proven
to improve overall health and fitness. As such, it:

 Improves bone, joint, and muscle strength;

 Develops motor control and coordination;
 Helps maintain a healthy body composition;

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 Improves the psychological functioning of an individual;

 Reduce your risk of a heart attack 
 Manage your weight better 
 Have a lower blood cholesterol level 
 Lower the risk of type 2 diabetes an d some cancers 
 Have lower blood pressure 
 Have stronger bones, muscles and joints and lower risk of developing
osteoporosis and more.

COMPONENTS OF PHYSICAL FITNESS

Your physical fitness is your ability to perform physical work, training, and other
activities throughout your daily work schedule. Physical fitness is multidimensional, and based
on your goals and some components will be more valuable than others. Five key components
define your physical fitness:

 Cardiorespiratory (CR) endurance - how efficiently your body delivers oxygen and
nutrients for muscular activity and transports waste from the cells;
 Muscular strength - the greatest amount of force your muscle or muscle group can exert
in a single effort
 Muscular endurance - the ability of your muscle or muscle group to perform repeated
movements for extended periods
 Flexibility - the ability to move your joints (elbow or knee, for example) or any group of
joints through their entire normal range of motion
 Body composition - the amount of body fat you have in comparison with your total body
mass.

What types of exercise can be performed to derive these health benefits?

An exercise program can consist of several exercises. Exercises are repetitive movements
that aim to improve one or more components of fitness. Exercise are generally classified as
aerobic exercise, resistance, or stretching exercise.

 Aerobic Exercise. Involve large muscle groups (e.g., thighs) that perform
rhythmic and continuous movement for a prolonged period of time in order to
improve aerobic capacity. Examples include swimming, biking, running, and
dancing.
 Resistance Exercise. Resistance exercise required the muscle to contract against
an external load (e.g., barbell) in order to improve muscular strength, muscular

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endurance, and bone strength. Examples included TRX (Total Resistance

Exercise), Thera-Band, and resistance machines.
 Stretching Exercise. Stretching exercise increase the elasticity of muscles and
tendons surrounding the joint in order to improve flexibility. Examples include
static stretching, ballistic stretching, and dynamic stretching.

BARRIERS TO AN ACTIVE LIFESTYLE

How do we solve the common barriers to adopting an active lifestyle?

Barrier Solution
I do not have the time Prioritize activities and cut back some time from non-essential
activities to be able to exercise
I am always tired Make a physical activity diary and analyze which part of the day you
have more energy and schedule your work-out around that period.
I do not know how Read journals and articles on the best practices as well as ask people
who have been successful at adopting the healthy behavior.
I do not have enough There are numerous exercise regimens that are not expensive such as
money running and swimming
I do not feel support Inform family and friends about the new behavior or join an activity
club that has the same interest.
Table: 1.2. Possible ways to solve various barriers that are common during the Preparation Stage.

Learning Activity 1

Are you living an active lifestyle? According to the World Health Organization, a person
who engages in various physical activities can complete at least 10,000 steps every day.
Track the number of steps you take each day using a pedometer. Rate your physical
activity level based on the following categories:

Number of Steps Classification

Less than 5,000 Sedentary
5,000 to 10,000 Slightly Active
More than 10,000 Active

Instructions:

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Record the number of steps you took each day for the entire week and compute
the average steps per day. Identify your physical activity level and answer the following
questions.

Formula: Total no. of steps in a week = Average steps per days

Total no. of days a week

1. Would you consider yourself as an active person? Why?

2. In what days of the week you most active? Which days were you least active?
3. Are you willing to make some changes to become a more active?

Note: Please take a screenshots of the final result of your pedometer in a week.

Learning Activity 2

What are your top 3 barriers? Write specific ways on how you can overcome these
barriers.

1. _________________________________________________________
2. _________________________________________________________
3. _________________________________________________________

Assessment

I. Directions: The Following questions will help you analyze your physical
activity preference and habits. It will help you make decisions concerning
your health and fitness level. Answer the questions as honestly as possible
and use the scoring guide to help you assess your physical activity level.

1. In the past week, how active were you during free time?
a. I just stood/walked around during my free time.
b. I ran and played a bit.
c. I ran and played most of the time
d. I do of fitness exercises.
2. In the past week, how many days were you active for at least 60 minutes?
a. 0
b. 1 to 2 days
c. 3 to 4 days

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d. 5 to more days
3. In the past week, how many days did you spend watching TV or playing
video games for more than hours
a. 5 or more days
b. 3 to 4 days
c. 1 to 2 days
d. 0

4. In the past week, I spent most of my leisure time _______________.

a. Reading books, watching TV, playing video games, surfing the net
and sleeping.
b. Walking the dog, helping with household chores, cleaning my
room, and running errands
c. Performing moderate intensity sports, games and dance
d. Performing high intensity sports, games and dance.
5. In the past weeks, how many hours (i.e., average) in a day did you spend
playing video games or surfing the net?
a. More than 4 hours
b. 3 to 4 hours
c. 1 to 2 hours
d. Less than an hour

II. Direction: Make reaction paper of the following questions below, it

should be a hand written and approximately 150 - 200 words;
1. What are the important reasons for adopting a healthy lifestyle?
2. Among the various adaptations to aerobic exercise, resistance exercise,
and stretching exercise, which one in the most important adaptation for
you? Why?

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UNIT 1 Exercise for Fitness