Physical Activity and Exercise

● The general idea of health promotion strategies is to encourage Filipinos to move more.
It is recommended that teenagers engage in physical activity for at least 60 minutes
every day.
● Food Nutrition Research Institute(FNRI) last 2008, reported that 86% of Filipino high
school students in Manila fail to achieve the recommended physical activity level.
● 2007, same result reported by WHO after the Global School-based Student Health
Survey.
● In Global study indicated that Filipino teenagers are one on the most sedentary in the
world.

Physical Activity
-involves any bodily movement caused by muscular contractions that result in
expenditure of energy.
-it is also classified according to its purpose such as occupational, transport-related,
household, and recreational.

Exercise
-is a planned program of physical activities usually designed to improve physical fitness
with the purpose of increasing fitness level.
-is different from physical activity.
-it should be noted that the protection conferred by being fit is higher than being physical
active.

The Filipino Pyramid Activity Guide

● Minimally(a few times a month)
● Often(2-3 times a week at least/ 30-45 minutes or longer)
● Regularly(3-5 times a week: at least 30-45 minutes or longer)
● Habitually( as often as possible)

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.

Physical Fitness
-is the condition that allows the body to effectively cope with the demands of daily
activities and still has the energy to enjoy other active leisure activities.
-is a broad term and has many components.
-it is inappropriate to say that a dancer is more fit than a firefighter.

Health Related Components

1. Aerobic Capacity-it is the ability of the heart, lungs, and blood vessel to supply oxygen
and nutrients to the working muscles efficiently in order to sustain prolonged rhythmical
exercises. Activity test: Running
 2. Muscular Strength- It is the ability of the muscles to generate the greatest force. Activity
test: Weight Lifting
3. Muscular Endurance- It is the ability of the muscles to resist fatigue when performing
multiple repetitions of a submaximal load. It can also refer to the period of time in which
a muscle is able to hold a contraction. Activity test: Abdominal Curl-ups and Push-ups
4. Body Composition-It refers to the total make-up of the body using the concept of a
two-component model: the lean body mass and the body fat. Activity test: Waist
circumference

Importance of an Active Lifestyle

● improves bone, joint and muscle strength
● develops motor control and coordination
● helps maintain a healthy body composition
● improves the psychological functioning of the individual
● improves the efficiency of the heart and lungs
● increases muscles strength and endurance
● protects from musculoskeletal problems such as low back pain
● possibly delay of aging process
● reduces the risk of cardiovascular diseases such as coronary artery disease and stroke
● promotes healthy cholesterol level
● helps regulate blood pressure
● decreases risk of type 2 diabetes
● reduces the risk of breast and colon cancer
● improves control over anxiety and depression
● builds self-esteem and social interaction

Types of Exercises
1. Aerobic Exercise-involve large muscle groups (e.g, thighs) that perform the rhythmic
and continuous movement for a prolonged period of time in order to improve aerobic
capacity. Activity: Swimming, Biking, Running, and Dancing.
2. Resistance Exercise-require the muscle to contract against an external load(e.g,
barbell) in order to improve muscular strength, muscular endurance, and bone strength.
Activity: TRX (Total Resistance Exercise) and Resistance Machines.
3. Stretching Exercise-increase the elasticity of muscle and tendons surrounding the
joints in order to improve flexibility. Activity: Static Stretching, ballistics stretching, and
dynamic stretching.

The Stages of Change(Spiral Staircase)

1. First Stage or Pre-contemplation Stage-if he/she does not recognize the presence of
an unhealthy habit and the importance of changing his/her behavior.
2. Second Stage or Contemplation Stage-once the individual becomes dedicated to an
idea of adopting a positive behavior, he/she enter the next stage.
3. Third Stage or Preparation Stage-once the individual is convinced to make the
change, he/she starts to prepare for the actual date and time to start the new behavior.
 4. Fourth Stage or Action Stage-which is the day the individual initiates the new behavior.
5. Maintenance Stage-occurs when the individual has consistently practice the new
behavior for more than 6 months.

Principle of Exercise Training

● Principle of Overload-state that the body must work harder than what it is used to in
order for it to adapt. It implies that exercise is a controlled form of stress that will
stimulate the body to become stronger.
● Principle of Progression-state that the body should experience a gradual increase in
workload.
● Principle of Specificity-state that the body will adapt specifically to the workload it
experiences. It implies improvements in fitness level will be limited to the activities that
one is performing.
● Principle of Individuality-state that no two persons are the same and their rate of
adaptation to the same workload differs. This principle emphasizes the need to create an
exercise program that is individual-specific.
● Principle of Reversibility-is another way of starting the principle of disuse. If your
energy systems are not utilized, they deteriorate to a level that matches your level of
activity.

Guidelines in Determining Fitness Goal

1. Write short-term and long-term performance goals.
2. Set realistic goals.
 3. Write specific goals.
4. Write a fitness contract.

S.M.A.R.T.ER
● Specific
● Measurable
● Achievable
● Reward Time
● External Resources

How do I evaluate my fitness level?

1. One Mile Run-It is a popular test that assesses cardiovascular endurance.
2. One Minute Push-ups-It is a test that assess muscular fitness of the muscles in the
upper torso.
3. One Minute Curl-ups-It is a test that aims to assess the muscular fitness of the muscles
in the abdominal area.
4. Sit and Reach-It is a test that evaluates flexibility of the hip and hamstring area.
5. Body Mass Index-It is a widely accepted tool to evaluate body composition.
6. Waist Girth-It is an important tool to assess the relative amount of fat in the abdominal
region.

FITT Principle
-Is an acronym for Frequency, Intensity, Time, and Type. These are the key factors in designing
an exercise program that will address the current fitness level, provides means to overload the
body, and trigger positive adaptations.
● Frequency-Number of sessions in a week
● Intensity-Difficulty level of the exercise or work demand
● Time-Duration of distance covered in an exercise session
● Type-Mode of exercise or activity

Movement Screening Pattern

Movement screening can be used to evaluate the presence of muscle imbalance. Movement
patterns like squats, lunges, trunk rotation and push-ups can show neuromuscular deficiency.
These movement patterns utilize several muscle groups and movement is made over several
joints.

● Squat-is a multi-joint movement that has the ability to show neuromuscular deficit in the
core muscles and the lower extremity muscles.
● Lunge-is another movement that evaluates movement stability and neuromuscular
deficit of the lower extremities.
● Trunk Rotation- is a common movement in many sports that involve throwing. It is
important that the abdominal region remain stiff to facilitate a powerful throwing action.
● Push-up-it is a basic exercise that evaluates the strength of the arms and abdominal
Three Components of Exercise Program
● Warm-up-is essential prior to the active workload as it prepares the body for strenuous
activity.
● Execise Load-is a programmed activity that would elicit beneficial adaptations when
performed regularly.
● Cool down-takes around 10 minutes for the recovery period.

According to the Philippine National Guidelines on Physical Activity, adolescents should engage
in a total of 60 minutes of moderate to vigorous physical activities every day. An exercise
performed at moderate to vigorous intensity will elevate the heart rate of breathing significantly.

A higher heart rate implies that the activity is more intense. One of the best ways to set the
correct intensity of an exercise is by computing the Target Heart Rate(THR).

The Target Heart Rate is computed based on the Maximal Heart Rate(MHR) and the resting
heart rate. The MHR is the highest number of heartbeats per minute observed during a very
strenuous and exhaustive physical activity.

It can also be estimated by subtracting the age from 220. The resting heart rate is the number of
heart beat per minute commonly measured lying down or right after waking up. It is estimated
by counting the pulse at the wrist, heart, head and neck for 10-15 seconds and multiplying by 4.

Proper Pulse Rate Measuring Techniques

● Apical Site
● Carotid Pulse Site
● Radial Pulse Site
● Temporal Pulse Site

Type of Fitness Activities

● Aerobic
● Resistance
● Flexibility

Aerobic Exercise
A physical activity with moderate intensity, with a lot or repetitive movements, is undergone for a
long duration of time. Aerobic activities use an energy system that needs oxygen to synthesize
energy. A good aerobic session will include five to ten minutes warm-up activities that elevate
the heart rate to 50% to 60% MHR. The session should end with a cool-down static stretching
routine.

Benefits of Aerobic Exercise

● Increase in maximal oxygen consumption
● Improved cardiovascular function
● Improve cardiorespiratory function
 ● Increase of supply of blood muscles to the muscles and an increase of the ability to use
oxygen
● Lower heart rate and blood pressure with moderate exercise
● Lower level of blood pressure(for people with high blood)
● Increase in the threshold for accumulated lactic acid
● Increase in HDL cholesterol
● Improvement in glucose tolerance and a reduction of insulin resistance
● Decrease in blood triglycerides
● Reduction of body fat

Muscles and Bone Strengthening Exercises

-are exercise that, while at the first half of a person’s life, will produce increases in both bone
muscles and bone strength. Continue to executed at the latter part of a person’s life (after 35
years of age and older) these exercise serve to stop or slow down the weakening or loss of
muscles, and of the bones as well.

Optimizing of Energy Systems

● Carbohydarates
● Fat
● Protein
● The APT(Advanced Persistent Threats) Cycle
● The Phosphocreatine Energy System
● The Lactic Acid Energy System
● The Aerobic Energy System

Various Locomotor Movement

Movement is changing your position within a given space. Locomotor movement is when
movement allows you to travel from place to place. There are eight kinds of locomotor
movements.

● Walking ● Skipping
● Running ● Leaping
● Hopping ● Galloping
● Jumping ● Sliding

Five Basic Strength Training Exercise

● Push Ups
● Supermans
● Crunches
● Side Crunches
● Squats
Health Behavior
Such as eating habits, sleeping regularly, and managing stress plan an important roe in your
fitness and health.
How to design a simple work out program that involves aerobic and strengthening
exercises
1. Warm up
2. Strengthening routine
3. Aerobic exercise or routine
4. Strengthening exercises or routine
5. Cool down phase
6. Cool down stretching routine

Various Axial Movement and Dance Steps for Aerobic Routines

● Leg Routines

○ Basic ○ Alternating Side Lifts

○ V-Step ○ Hip lift or glute lift
○ Alternating basic ○ Alternating hip or glute lift
○ Alternating v-step ○ Lunge
○ Knee lift ○ Turn step
○ Alternating knee lift ○ Straddle down
○ Hamstring Curl ○ Over the top
○ Kicks ○ Repeaters
○ Alternating kicks ○ Diamond or corner to corner
○ Side lifts

● Arm Movements

○ Bicep Curls ○ Frontal pull

○ Alternating bicep curls ○ Overhead pull
○ Hammer curls ○ Arm circles
○ Tricep kickbacks ○ Shoulder punch
○ Low row ○ Overhead press
○ Upright row ○ Pec press
○ Frontal raise ○ Double side out
○ Lateral raise ○ Slice

Resistance Exercise
The musculoskeletal structure of children and adolescents are susceptible to injuries if the
workload is more than what their bodies can tolerate. As they mature, the growth plates of the
bones start to calcify and fuse completely harden between the ages 18-25 years old.

The recommended intensity of load for a novice lifter is around 50% to 60%
The load increase gradually at a rate of 10% after two weeks. The recommended frequency is 2
to 3 times a week with rest day in between. As individuals is able to tolerate the workload, the
frequency can be increased to 4-6 times a week.

Beginners need to start with a low workload to emphasize technique and minimizes the
occurrence of DOMS(Delayed Onset of Muscle Soreness) is a muscle pain commonly
experienced a day after the first workout.

The old saying “No pain, no gain.”

Four Types of Flexibility Exercise

● Static
● Ballistic
● Dynamic
● Proprioceptive Neuromuscular

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