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This module is designed for you to get acquainted with potential moderate and
vigorous physical activities that you can regularize to achieve your fitness goals.
Additionally, this module will educate you on how to calculate your body mass index
(BMI) to inform your decision on the type and intensity of physical activities.
Physical Activity
At the outset, physical activities are beyond exercise that includes activities
during leisure or recreation time, travel from home and going to school, or as part of
your student’s life, have expected health benefits. Exercise is a category of physical
activity that is planned, structured, repetitive, and aims to improve or maintain one or
more components of physical fitness. Physical activity can be both moderate and
vigorous intensity with the aim of improving one’s health. These activities can be
performed in a variety of intensities, ranging between light, moderate, and vigorous
intensity activity. Moderate intensity activities are defined as activities ranging between
3-<6 METs. These activities require more oxygen consumption that light activities.
Two hours and thirty minutes a week of moderate aerobic activity (performed at
a moderate level of intensity over a relatively long period of time) such as brisk walking,
swimming or mowing the lawn or 75 minutes a week of vigorous aerobic activity such
as running or aerobic dancing are highly recommended. You can also do a
combination of moderate and vigorous activity.
• Insufficient physical activity is one of the leading risk factors for death worldwide.
Introducing BMI
BMI applies to most adults 18-65 years. Body Mass Index is a simple calculation
using your height and weight. To calculate your BMI, use the formula below:
BMI = kg/m2
(Kg = is a person's weight in kilograms, m2 = is your height in meters squared)
1. Strength Training. Strength training keeps your muscles toned or build them
through body building. In this training your muscles need to work against
resistance. This causes your muscles to contract, and the more muscles
contract, the stronger you get.
a. Free Weights. You can use free weights such as hand weights and bar
bells to work a group of muscles. Free weights sometimes require more
strength than weight machines, so you should make sure you choose a
weight you can handle, and use a spotter (a classmate or trainer).
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c. Other Resistance Training. You can also use your own weight to build
muscle. Exercises such as push-ups or sit-ups use your body weight to
build muscle. You can also use resistance bands.
Safety Precaution
• Allow a day of rest for each muscle group after each workout.
• Stretch and cool down after each workout to reduce soreness afterwards.
• Pay attention to nutrition and make sure you are eating right.
• Being flexible also helps reduce the chance of muscle injury. Try Yoga or
Tai chi.
• Stretching can feel great, but if you do it incorrectly you can hurt yourself.
On the days you take a break from weight training, focus on aerobic exercise
such as running, biking, swimming, or rowing. These activities enhance your
endurance that will keep you perform activities without tiring. As teenagers, you are
expected to engage in 60 minutes of vigorous physical exercise each day. Good
activities for building aerobic fitness include:
• Walking
• Slide and step aerobics
• Water aerobics or activities
• Running or jogging
• Bicycling
• Swimming
• Build up your activity level gradually. For example, if you are inactive
now and want to begin walking regularly, you might begin slowly with a
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10- to 15-minute walk, three times a week. As you become fit, you can
increase the sessions to every day.
• Keep at it. Unless you have to stop your regular physical activity for a
health reason, stay with it. Set small, short-term goals for yourself. If you
find yourself becoming bored, try doing the activity with a friend or family
member or switch to another activity. The health rewards of regular
physical activity are well worth the effort.
• Those with poor mobility should perform physical activity to enhance balance
and prevent falls, 3 or more days per week.
• Muscle-strengthening activities should be done involving major muscle groups, 2
or more days a week.
Overall, strong evidence demonstrates that compared to less active men and
women, older adults who are physically active:
• Higher levels of functional health, a lower risk of falling, and better cognitive
function; have reduced risk of moderate and severe functional limitations and
role limitations.
I DARE YOU
Example: Ana's weight is 16.6 kg and her height is 99.1 cm. What is Ana's BMI?
Your turn
• ________________________________________________________________
1.1 What does your BMI reflect about your current health status?
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2. The following are data gathered from the World Health Organization (WHO). What
do these data imply? Explain the probable reasons on the decline of physical activities
of people. Contextualize your discussion in the Philippine setting.
• 23% of adults aged 18 and over were not active enough in 2010 (men 20% and
women 27%) and consistently growing.
• 81% of adolescents aged 11-17 years were insufficiently physically active in
2010 and consistently growing. Adolescent girls were less active than
adolescent boys, with 84% vs. 78%.
• In high-income countries, 26% of men and 35% of women were insufficiently
physically active, as compared to 12% of men and 24% of women in low-income
countries.
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BOTTOM LINE
1. From a regular student’s or working student’s point of view, how will you maintain a
physically active lifestyle?
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