DIFFERENT TYPES OF ACTIVE PHYSICAL ACTIVITIES

TIME ALLOTMENT: 2 Hours Th 11:30-12:30 NN (BSA1/BSBA1)

Th 10:30- 11:30 AM (BSHM1/BSED1
/ BSIT1)
F 9:30-10:30 AM (BSEE1)

OBJECTIVES/LEARNING OUTCOMES:
According to a study conducted by J.Y.Cagas, B.A. Torre, and E.J. Manalastas on why Filipinos exercise, the five
most popular fitness activities for men are (1) running, (2) jogging, (3) playing basketball,(4) walking. And (5)
weightlifting. On the other hand, the five most popular fitness activities for women are (1) running, (2) walking,
(3) jogging, and (5) doing yoga.

A. Running and Jogging- are common and popular because they do not require a
special gear except for a pair of comfortable sneakers. Hence they are
inexpensive and convenient since there is always an available street or sidewalk
to run and jog on.

Running and jogging may differ in terms of pacing. Running goes at a pace that is faster than 9 kilo
meters per hour. Jogging usually goes at a pace of less than 9 kilometers per hour.

B. Playing Basketball- basketball is said to be the most popular sport in the

Philippines. Anyone can play it anytime and anywhere whether in the streets, in
schools, or at the professionals. Level. It is a favorite games in universities and
has been the most anticipated sports even in competitions.

A basketball court or at least a makeshift basketball hoop can be found in almost every barangay
(neighborhood) all over the country, even basketball stadiums of various makes and sizes.

C. Walking- the primary advantage in walking is that it can be done anywhere

anytime by anyone, regardless of age and sex. However it takes about three
times of walking to get the same aerobic benefit from running.

D. Weightlifting- helps lower blood pressure, burn calories, strengthen bones, and
build muscles. You may use dumbbells instead of barbells. Start with lower
weights, say 5 pounds, and number of repetitions, say 4 to 8 counts. Increase
them gradually as you progress.

E. Dancing- provides a good cardiovascular stimulus to the heart, lungs, and

circulatory system. It also promotes flexibility, coordination, and balance and is
effective in weight loss.

F. Doing Yoga- Yoga has been practiced for thousands of years in the East. The
yoga postures and breathing exercises are designed to promote harmony
through balance, as well as improved flexibility, release from stress, and new
body awareness. Yoga is an excellent adjunct to any physical activity, for it
teaches the integration of body, mind, and spirit.

There are other aerobic activities that you can engage

in. the important thing is to pick an activity that you can
truly enjoy and remain enthusiastic about for a long
time. Take care that you do it an intensity and for a
duration that suit you.

G. Swimming- can be done in pools or in beaches. It strengthens the lungs and

muscles. The buoyancy of the water produces a conditioning effect on the body
and helps reduce excessive pressure on the joints and bones.

H. Mountain Climbing- Mountaineering or climbing hills and mountains, including

hiking and trekking, are outdoor activities that help improve cardiovascular
strength and endurance, weight loss, and mental fitness.

I. Outdoor Cycling- is a low impact cardiovascular activity that causes less wear
and tear on the joints and muscles that jogging. People with joint problems can
 engage in cycling. Its health benefits, however, depend on the distance, the
elevation of the ground, and the length of time you do it.

J. Playing Racket Sports (Tennis and Badminton) - racket sports, such as tennis
and badminton, are stopand start activities that place energy demands on the
body as the players try to volley the ball across the court. When played
regularly, racket sports can help burn calories, lower blood pressure, and reduce
the risk of developing heart disease. They help improve your reflexes and agility.

This link is the example of different types of active physical activities. https://www.youtube.com/watch?
v=Ho1_EHi_MNs

REFERENCES:

1. V. Oyco,Ed.D. (2007). Physical Fitness for College Freshman, Rex Book Store, Inc. Sampaloc, Manila,
Philippines.
2. J. A. Porto, A.A Vargas, M.Elaine P. Collao (2016). Fitness for life, EDSA, South Triangle, Quezon City,
Philippines.