Name: _______________________________________________Grade & Section: __________________

Lesson 2: Barriers to Physical Activity

Most people are having a hard time to adopt a healthy behavior. A new healthy behavior must be
consistently worked out to eliminate the old one. Sometimes, these old behaviors are hard to break because these
are programmed as they are part of its default setting. In this modern world, people forget how to live a healthy
lifestyle. Technology influences people to make life easier and to achieve a healthy lifestyle in just a couple of hours
and weeks maybe. This hinders the person to be physically active, hence, referred to as barriers. It is an arduous task
but not an impossible one to do. In order to overcome these big obstacles, recognizing the practice of unhealthy
habits is essential.

According to the TRANSTHEORETICAL MODEL (Prochaska and Velicer, 1997):

Pre- Contemplation Stage (First Stage)

 does not recognizes the presence of an unhealthy habit and the importance of changing his/her behavior.
Once the individual becomes dedicated to the idea of adopting a positive behavior, he/she enters the next
stage which is the contemplation stage.

Contemplation Stage

 it is the stage in which people intend to change in the next six months. They are more aware of the pros of
changing, but are also acutely aware of the cons. In a meta-analysis across 48 health risk behaviors, the pros
and cons of changing were equal (Hall & Rossi, 2008).

Preparation Stage

 starts to prepare for the actual date and time to start the new behavior.

Action Stage

 it is the day an individual initiates the new behavior. The individual might be tempted to practice his/ her old
habits. The temptation to backslide is greatest during this stage.

Maintenance Stage

 practiced the new behavior for more than six (6) months where the tendency to backslide to the old habits is
minimal.

Task 1: Lead Me To Where I Am!

Directions: Listed below are examples of physical activity barriers. Draw a line connecting its type whether it’s a
personal or an environmental barrier.

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Barriers to Physical Activity
Getting involved in physical activities can be attributed to personal and environmental factors. A person may
experience a variety of challenges along the way. This hinders the person to be physically active, hence, referred to
as barriers.

Personal Barriers

With the current trends in technology and development, people’s lives have become convenient and easier
as well as less active. They may also have reasons or own justifications of their inactivity that forms their attitude
towards physical movement, letting them live a sedentary life.

Some common explanations (barriers) that people cite for resistance to exercises are the following:

o insufficient time to exercise

o inconvenience of exercise
o lack of self-motivation
o non-enjoyment, boredom of exercise
o lack of confidence in their ability to be physically active (low selfefficacy)
o fear of being injured or having been injured recently
o lack of self-management skills, such as the ability to set personal goals, monitor progress, or reward progress
toward such goals
o lack of encouragement, support, or companionship from family and friends
o non-availability of parks, sidewalks, bicycle trails, or safe and pleasant walking paths close to home or the
workplace

Environmental Barriers

Some may not notice but the space and the setting where people live greatly influence a person’s
participation to physical activity. The constant exposure and the daily interaction with the people and things around
have a great impact on a person’s preference towards bodily execution and movement.

The environment in which we live has a great influence on our level of physical activity. Many factors in our
environment affect us. Obvious factors include the accessibility of walking paths, cycling trails, and recreation
facilities. Factors such as traffic, availability of public transportation, crime, and pollution may also have an effect.
Other environmental factors include our social environment, such as support from family and friends, and
community spirit. It is possible to make changes in our environment through campaigns to support active
transportation, legislation for safer communities, and the creation of new recreation.

Task 2: Directions: Answer the following questions directly.

1. Explain why fitness is achieved not received.

2. From task 1, choose one personal barrier that best describes you most in engaging physical activity. How will
you solve it?

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Keep this in Mind

Physical inactivity is one of the major risk factors in developing noncommunicable diseases. It is important to
engage in various forms of physical activity. There are hundreds of studies that the prescribed amount of physical
activity reduces the risk of premature death.

Changing of old habit is not easy to do but if you have the courage to do so, then you can have the active
lifestyle you want. As you initiate a new positive behavior, you will go through different stages of change, which
entails different obstacles and challenges.

With the help of the Fitness Level Assessment, it determines the current health status of an individual.
Assessing one’s health status will help you to be informed of your strengths and weaknesses leading to observe a
healthy lifestyle and to select appropriate activities for improvement.

To maintain general fitness, develop the health-related physical activities that includes cardiovascular
endurance, muscular strength, muscular endurance, flexibility and body composition.

TASK 3. Read and understand the questions carefully. Choose the best answer and write the CORRECT LETTER before
the number.

1. The following barriers are examples of personal barriers EXCEPT ONE, which one?
A. Fear of injury B. Gadgets providing leisure
C. Health considerations D. Lack of motivation
2. Gino has no time in doing any physical activity ever since he has an internet connection at home. He plays
mobile legend most of the time. What barrier is stated?
A. Technological Barrier B. Personal Barrier
C. Environmental Barrier D. All of the Mention
3. Rona is afraid of going out because of her body composition. She spends her time inside the house watching
movies and eating chocolates. What barrier is stated?
A. Personal Barrier B. Health Barrier
C. Environmental Barrier D. None of the Mention
4. Many smokers know that smoking is a risk factor for lung cancer and other diseases. In what stage is this?
A. Preparation Stage B. Action Stage
C. Maintenance Stage D. Contemplation Stage
5. In what stage is this when a person does not recognize the presence of unhealthy habit and the importance
of changing behavior?
A. Contemplation Stage B. Pre-Contemplation Stage
C. Action Stage D. Maintenance Stage
6. It is in this stage where the tendency to backslide to the old habits is minimal.
A. Maintenance Stage B. Action Stage
C. Contemplation Stage D. None of the Mention
7. The common barriers to change usually occur when a person is between at what stages?
A. Pre-contemplation and Contemplation Stage
B. Preparation and Action Stage
C. Action and Maintenance Stage
D. Preparation and Action Stage
8. These are the stages that an individual can be motivated to adopt a new behavior by showing the benefits
and providing encouragement that change is possible.
A. Pre-contemplation and Contemplation Stage
B. Preparation and Action Stage
C. Action and Maintenance Stage
D. Preparation and Action Stage

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 9. John Lewis admires how Johnel gets physically fit for one year by going to the gym. He is convinced to go
with him and set a schedule to start. What stage in the Transtheoretical Model does John Lewis belong?
A. Action Stage B. Maintenance Stage
C. Preparation Stage D. Contemplation Stage

10. Gerson acquires his new behavior after he was invited by John Mike to go for jogging and biking in the
mountainous area in his place. For almost two years in doing the routine, Gerson is living an active lifestyle.
What stage in the Transtheoretical Model does Gerson belong?
A. Action Stage B. Maintenance Stage
C. Preparation Stage D. Contemplation Stage

Remember these

The following terms used in this module are defined as follows:

 Adopt - choose to take up or follow an idea, method or course of action.

 Arduous- involving or requiring strenuous effort; difficult and tiring.
 Backslide – relapse into bad ways or error.
 Barrier – a circumstance or obstacle that keeps people or things apart or prevents communication or
progress.
 Hinder – make it difficult for someone to do something for something to happen.
 Meta-analysis – examination of data from a number of independent studies of the same subject, in order to
determine overall trends.
 Premature – occurring or done before the usual o proper time.
 Pros and cons – advantages and disadvantages.
 Recreation -activity done for enjoyment when one is not working.
 Sedentary – of a person tending to spend much time seated; of a work or way of life characterized by much
sitting and little physical exercise

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