THE PATH TO FITNESS AND HEALTH

Physical activity
 Physical activity is any form of exercise or movement of the body that uses
energy. Some of your daily life activities—doing active chores around the house,
walking, jogging, etc.
Exercise
 Physical activity of all kinds can be performed in a variety of intensities, ranging
between light, moderate, and vigorous (high) intensity activity.
 Exercise is also referred to as physical activity because it entails any movement
that works your body.Also, the exercises are planned and repetitive. Examples of
exercise are walking, jogging, aerobic dancing, and so on.
 It’s planned because there are exercises that can be done at various intensities,
ranging from light to moderate to vigorous.
Time needed depends on effort
Light Effort
60 minutes
 Light exercise includes activities that do not cause you to break a sweat or
produce shortness of breath.
 Light intensity activities require the least amount of effort.

 Light Walking
 Volleyball
 Easy gardening
 Stretching
Moderate Effort
30-60 minutes
 Brisk walking
 Biking
 Dancing
 Swimming
 Water aerobics
 Raking leaves
Vigorous Effort
20-60 minutes
  Vigorous it is done with a large amount of effort, resulting in a substantially higher
heart rate and rapid breathing.
 Aerobic
 Hockey
 Jogging
 Fast swimming
 Fast Dancing
Body and Movement
 The human body was created for movement.
 The skeletal systems serve as the lightweight framework on which our muscle
can act to produce movement.
 Body and movement correlated because it creates or develop.Physical Activities
The Role in Health Promotion
 At the book
The sedentary living
 It is a lifestyle with a lot of sitting and lying down with no physical activity, and
exercise is done. Examples are watching television or playing video games on a
computer. Also, we know that moving less and sitting more is linked to a number
of health conditions.
 To combat sedentary living participation in regular programs will provide
enjoyable person exercises that will help Improve his Physical well being.
Making a Physical Activity Program Personalized.
Activities everyone should do as part of his/her daily routine.
 Activities should be of type that can be done in the context of an individual’s
routine at home, work and during Leisure. Common examples: walk rather than
ride if the destination is not to far. Use stairs rather than elevator.
Advice for sedentary individuals starting a healthy physical program.
 Start with slowly With modest goal and then enhanced them.
 Start the physical activities with simple walking, or jogging in a specified time.
Activities for moderately active people focusing on heath goals
Do it again and again, until achieve your goals
Activities for moderately active people with on fitness goals.
In today’s lesson, I learned that having psychical activity or exercise has a role in
Health Promotion such as it reduces blood pressure, promotes a healthy pregnancy and
so on. Also when we do physical activities we need to planned it because some
activities or exercises can be done at various intensities, ranging from light to moderate
to vigorous. Furthermore, in making a physical activity program personalized. The
activities should do as part of your daily routine. Such as use stairs rather than elevator.

HEALTH BEHAVIORS
 Health behaviors are actions individuals take that affect their health. They include
actions that lead to improved health, such as eating well and being physically
active, and actions that increase one’s risk of disease, such as smoking,
excessive alcohol intake, and risky sexual behavior.
Stages of Behavioral Change
 Stages of the behavior change model are also known as the Transtheoretical
Model. The Transtheoretical Method was created by DiClemente and Prochaska
in the late 1970s
Precontemplation Stage
 This stage signifies resistance to change, or “ I will not” stage. Individuals in this
juncture are unwilling, unware and discouraged to change.
 The stage at which there is no intention to change behavior. People in this stage
are often described as “in denial,” because they claim that their behavior is not a
problem. In some cases, people in this stage do not understand that their
behavior is damaging, or they are under-informed about the consequences of
their actions.
Contemplation Stage
 This is the “I might” . The individuals acknowledge that they have the problem
and begin to think seriously and overcoming it.
 In this stage the people are aware that a problem exists and are seriously
thinking about overcoming it but have not yet made a commitment to take
action.” Just like They want to improve their blood sugar, but are not yet ready to
cut back on eating sweets.

Preparation Stage
 This is the stage where the individual determined to take action, “I will” stage.
  The third stage is the preparation stage wherein you prepare yourself with the
goals and plan of action. You start making small changes to change bad
behavior. For example, if you wish to quit smoking, you will join a health club or
read a self help book.
Action stage
 This stage the actual change is taking place or the “I am,” stage. Individuals in
this stage are making significant effort to change, and in some sort, has achieved
some degrees of success and modification.
 The fourth stage of change is an action wherein people begin to work on their
plan of actions in order to achieve goals.

Maintenance Stage
 Consistency is happening at this stage or “ I have”. Individuals in this stage are
committed To continuing what they have started and maintain.
 The fifth step of the change is Maintenance wherein you try to maintain the goals
and move forward with small steps. During this step basically, you will start
seeing your success.
Termination Stage
 Individuals in this stage have complete collection confidence that they can cope
behavioral risk and without fear with relapse.

Behavior Modification Principles

 Self Analysis
If a person has no interest in changing behavior, he will not do it. As part of self
analysis, it is better for a person to prepare a list of reasons changing behavior is
necessary otherwise.
 Behavior Analysis
 Goal setting
 Social Support
 Monitoring
 Positive Outlook
 Reinforcement