PHYSICAL ACTIVITY TOWARD HEALTH AND FITNESS 1

UNIT 1 ALL ABOUT FITNESS

“Exercise not only changes your body, it changes your mind, your attitude and your mood”

INTRODUCTION
Body awareness refers to the consciousness of one’s body as a whole, and an awareness of the
body in relation to movements (favila, salve et.al.2004)

Throughout your life, you have to make healthy decisions for yourself and your family. Your
decisions will influence your total well-being including quality and cost of your care. To have a sound
body, one must have a sound mind. The World Health Organization (WHO) defines “HEALTH” as a
state of complete physical, mental and social wellness, not merely the absence of disease or
infirmity. This definition emphasizes health as a positive state of well-being, not just absence of
disease. Emotional, physical and social well-being allows people to fulfil their responsibilities,
function effectively in daily activities, and have satisfaction in their intrapersonal and interpersonal
relationship.

Learning outcomes

At the end of the unit, you are expected to:

1. Describe the benefits of regular physical activity;

2. Define physical activity and exercise as they relate to health and fitness;
3. Achieves and maintains a health enhancing level of physical fitness;
4. Demonstrates responsible personal and social behavior in physical activity settings that respect
self and others in physical activity setting;
5. Understands that physical activity provides opportunities for enjoyment, challenge, self-
expression and social interaction.
6. Independently leads fitness events with proficiency and confidence while influencing others
positively; and
7. Understands the value of fitness and exercises as a habit to optimize one’s health; as requisite for
Physical Activity performance; and as a career opportunity.
LESSON 1 FACTS ON FITNESS AND HEALTH

Learning objectives

At the end of the lesson, you are expected to:

1. Define health and fitness

2. Discuss the Physical Activity Pyramid
3. Discuss the importance of balancing energy
4. Engage in at least 60 minutes of moderate to vigorous physical activities (MVPAs) most days
of the week.

PRE-ASSESSMENT

Are you living an active lifestyle? According to the World Health Organization, a person who engages
in various physical activities can complete at least 10,000 steps every day. Track the number of your
steps you take each day using a pedometer. Rate your physical activity level based on the following
categories.
Number of steps Classification
Less than 5,000 Sedentary
5,000 to 10,000 Slightly Active
More than 10,000 Active
Record your number of steps you took each day for the entire week and compute the average steps
per day. Identify your physical activity level and answer the following questions.
1. Would you consider yourself as an active person? Why?
2. In what days of the week were you most active? Which days were
you least active?
3. Are you willing to make some changes to become a more active
person?

DISCUSSION

Everyone wants to be fit and healthy. There are over a hundred researches that show how to
achieve fitness and wellness- the clear solution is to move more and eat well. The solution might be
simple but choosing which fitness program to follow or what food to eat is overwhelming. The
fitness industry is flooded with various tools and programs that promise to help you get fit fast with
less work.

FITNESS indicates soundness of body organs such as the heart and lungs. Fitness involves human
mechanism performed efficiently under exercise or work conditions and a reasonable measure of
skill in the performance of physical activities.

What programs are being implemented by national and international institutions to encourage
Filipinos to reduce physical inactivity?
There is a significant increase in awareness on the health benefits of physical activity and
fitness on Filipinos. Health agencies such as the department of health (DOH) and the World Health
Organization (WHO) have implemented strategies that promote an active lifestyle in the past
decade. Physical activity programs (e.g. Hataw, E-di exercise, Mag HL tayo, and go4health)aim to
decrease the prevalence of sedentary lifestyle because studies show that physical inactivity is a
significant risk factor for several noncommunicable diseases.
Despite these strategies, there is still a rise in death due to noncommunicable diseases cause
by physical inactivity. Noncommunicable diseases such as heart disease, vascular disease, and cancer
have replaced tuberculosis and pneumonia among the primary causes of death among filipinos.
According to the estimate of WHO (western pacific region), 65% of the total deaths among filipinos
in the year 2000 were caused by noncommunicable diseases. In 2012, the number of deaths
significantly rose to 72%. Many of these deaths could have been prevented if people were able to
perform moderate physical activities for 30 minutes for most days of the week.

PHYSICAL ACTIVITY AND EXERCISE

What is the recommended level or amount of physical activity to maintain good health?
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. In 2008,
the Food and Nutrition Research Institute (FNRI) reported that 86% of filipino students in Manila fail
to achieve the recommended physical activity level. The WHO reported similar results after the
Global School-based Student health Survey was conducted in2007. Moreover, the global study
indicated that Filipino teenagers are one of the most sedentary in the world because they only
engage in physical activity for at least 60 minutes on an average of one day per week.
Physical activity involves any bodily movement caused by muscular contractions that result
in the expenditure of energy. It is usually classified according to its purpose such as occupational,
transport-related, household, and recreational. Many people believe that one should engage in
sports and exercise to be active, which is misconception. In fact, sports and exercise are just part of
the activities that can be classified under recreational physical activity. Exercise is a planned program
of physical activities usually designed to improve physical fitness with the purpose of increasing
physical fitness level. While physical activity is different from exercise, research shows that both
physical activity and exercise can improve one’s well-being. It should be noted that the protection
conferred by being fit is higher than being physically active.

THE PHYSICAL ACTIVITY PYRAMID

F=3+ days per week
I=stretch overload
T=10-30 sec. 2-4 reps of Major exercises
F=2-3 days per weeks
I=muscle overload
T=5-12 reps, 2-4 sets of Major exercises
F= 3+days per week
I= reach target heart rate
T= at least 20 min a day

F=3+days per week

I=reach target heart
T=at least 20 min a day

F=daily
I=equal to brisk walking
T= at least 30-50 min a day
 There are different guidelines that can be followed to be able to satisfy the definition of
enough physical activity. The most common is the Physical activity pyramid shows that performing
more day-to-day activities such as walking and using the stairs are the foundation in becoming
physically active. The national guidelines for physical activity for filipinos provide a more detailed
instruction on the type and duration of activities for each age group.
The physical activity pyramids provide a presentation of how physical fitness can be achieved. Daily
activities at the base of the pyramid are low in intensity and should be performed as often as
possible for at least 30 minutes.

Meanwhile, the national guidelines for Physical activity for Filipinos was developed in 2010 through
the collaboration of the DOH, WHO, and consultants from various institutions. The physical activity
recommendations are categorized into different age groups with varying recommended intensity or
difficulty level of exercises. According to the guidelines, adolescents should have at least one hour of
varied daily physical activity, wherein at least 40 minutes are from structured physical activity (i.e.,
exercise, sports and dance) and at least 20 minutes from high impact play.

STEP 1 : MODERATE PHYSICAL ACTIVITY –the first step in the physical activity pyramid, this phase
should be performed daily or at least 4-5 times a week.

Activities under this phase are:

1. Brisk walking
2. Yard work
3. House work
4. Bowling
5. Golf
6. Shooting basketball in a half court

National guideline recommends 60 minutes of moderate to vigorous activity each day for the young/
young ones and 30 minutes for adult.

STEP 2: VIGOROUS AEROBICS – includes exercises that can be done for a long period of time, non-
stop, and is dynamic enough to increase heart rate.

Activities under this phase are:

1. Energetic brisk walking
2. Intense jogging
3. Vigorous aerobic dance

National guideline recommends at least 20 minutes of vigorous activity each day or at least 3 times a
week to help build a high level of cardio-respiratory endurance.

STEP 3: VIGOROUS SPORTS AND RECREATION – this phase requires the heart to beat faster than
normal, and eventually makes the person breathe faster and sweat more.
Activities under this phase are:
1. Basketball
2. Football
3. Soccer
4. Tennis

National guideline recommends of 20 minutes of vigorous sports and recreation activity a day or at
least three days a week.

STEP 4: MUSCLE FITNESS EXERCISES- this phase represents muscle fitness exercises, which build
your strength, muscular endurance and power.

Activities under this phase are:

1. Training with weights or machines
2. Rock climbing
3. Calisthenics
4. Jumping

This type of exercise produces general health and wellness benefits, better performance, improved
body appearance, a healthier back, better posture and better bones.
National activity guidelines recommend to perform at least 2-3 days a week muscle fitness exercises.

STEP 5: FLEXIBILITY EXERCISES- according to ACSM, flexibility exercises improve postural stability
and balance.
Activities under this phase are:
1. Gymnastics
2. Dance
3. Stretching
4. Yoga

This type of exercise produces health benefits like, reduce soreness, prevent injuries and reduce risk
back pain.
National activity guidelines recommend performing flexibility exercises at least 3 days a week.

BALANCING ENERGY
The top of the pyramid presents a balance scale illustrating the need to balance the take in energy in
food with the put out energy in activity. Energy balance means that the calories in the food you eat
are equal to the calories you get through in exercise each day. Balancing the energy is essential to
maintaining a healthy body composition.
To understand well the topic I would like you video yourself executing the physical activity
pyramid and and observe the result or outcomes of the activity if you are benefited and achieve
your goal to be physically educated individual and see the result in one month (1).

Let’s Reflect:
Write a journal stating your experiences or milestone while executing the physical activity pyramid.
Write your answer on the spaces provided for. Start Now!
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PHYSICAL FITNESS : ITS IMPORTANCE

“Physical Fitness is not only one of the most important keys to a healthy body, it is the basis of
dynamic and creative intellectual activity”

- John F. Kennedy

INTRODUCTION
Modern technology has lessened the physical demands of everyday activities like cleaning the house,
washing the dishes and clothes, carrying pail of water, scrubbing the floor and the like. These
activities demand time to be accomplished. Chores that once required long hours of physical
activities, can now be accomplished in just few seconds by simply pushing a button or setting the
dial. As a result, more free time is utilized for other activities. Unfortunately, many individual have
acquired a sedentary or inactive lifestyle leading to some disease like hypertension, musculoskeletal
disorder such as osteoporosis and obesity.

Learning Objectives:
At the end of the lesson, you are expected to:
1. Discuss the importance of physical fitness
2. Explain the 7 dimensions of well-being
3. Self-assess Health related fitness status, barriers to PA participation and diet
 4. Discuss the importance of various adaptations and barriers.

PHYSICAL FITNESS – is designed as “a physical state of well-being that allows people to perform daily
tasks or activities with vigor, reduce the risk of health problems related to lack of exercise and
establishes a fitness base for participation in a variety of physical activities”.

It also refers to the ability to perform daily tasks vigorously and alertly, with energy reserved for
enjoying leisure time activities and meeting emergency demands. It is the ability to endure, to bear
up and to withstand stress, to carry our circumstances which an outfit person could not perform.
Physical fitness is the major goal of physical education and is the major basis for good health and
well-being.

It involves the performance of the heart, lungs and muscle of the body. What we do with our bodies
also affects our mental health. Fitness influences some degree qualities such as mental alertness and
emotional stability.

As you undertake your fitness program, it is important to remember that fitness is an individual
quality that varies from person to person. It is influenced by age, sex, heredity, personal habits,
exercise and eating practices.

IMPORTANCE OF AN ACTIVE LIFESTYLE

Regular, moderate to high intensity of physical activity, and exercise was proven to improve overall
health and fitness. As such it:
 Improves bone, joint and muscle strength
 Develops motor control and coordination
 Helps maintain a healthy body composition
 Improves the psychological functioning of an individual
 Increases the efficiency of the lungs and the heart
 Increases muscle strength and endurance
 Protects from musculoskeletal problems such as “low” back pain
 Possibly delays the 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

The health benefits of regular exercise have been confirmed by hundred of researches in the past 20
years. Notable health institutions such as the DOH and WHO have strong advocacies toward the
promotion of an active lifestyle. Experts agree that regular exercises helps prevent the development
of noncommunicable diseases such as hypertension, type 2 diabetes, heart disease and some form
of cancers.

A sedentary or inactive lifestyle has been considered by the WHO as a significant risk factor in the
development of many noncommunicable diseases. It reported that about 8% of premature deaths
are due to sedentary lifestyle and they are expecting a higher figure in the coming years. Experts
believe that exercise can reduce premature deaths due to cardiovascular disease by as much as 50%
and reduce the risk of type 2 diabetes by as much as 30%.
A key adaptation of the body to regular aerobic exercise is increased utilization of fat as a fuel source
during exercise. When fat is being burned instead of stored, there is minimal fat in the blood that
can cause narrowing and hardening of arteries. Moreover, exercise has been shown to improve
blood glucose levels and lowers the risk of type 2 diabetes.

In general, these benefits can be acquired by adopting a sound exercise program. A good exercise
program will address the weaknesses or the demands in the occupation of an individual. It is
important to note that an exercise program of a firefighter for instance, is different from a dancer
because of different demands for each fitness component.

What types of exercises can be performed to derive these health benefits?

An exercise program can consist of several exercises. exercises are repetitive movements
that aim to improve one or more components of fitness. Exercises are generally classified as aerobic
exercise, resistance exercise or stretching exercise.

1.Aerobic Exercise. Aerobic exercises involve large muscle groups (e.g thighs) that perform rhythmic
and continuous movement for a prolonged period in order to improve aerobic capacity. Examples
include swimming, biking, running and dancing.

2.Resistance Exercise. It require the muscle to contract against an external load (e.g barbell) in order
to improve muscular strength, muscular endurance and bone strength. Examples include TRX (Total
resistance exercise), thera band, and resistance machines.

3.Stretching Exercise. Increase the elasticity of muscles and tendons surrounding the joint in order
to improve flexibility. Examples include static stretching, ballistic stretching and dynamic stretching.

All these exercises are incorporated in the exercise program, which is detailed plan of the
work that the individual has to perform to achieve his/her fitness goals. Aside from the exercises, it
also includes the intensity or difficulty of the workload and the duration or volume of the exercise.
The individual should be meticulous with the plan and incorporate exercises that will help him/her
correct his/her weaknesses and achieve physical fitness. It is important to obtain information from
reliable sources when designing the training program. Fitness trainers and coaches can help the
individual craft the details of the plan and teach him/her how to perform the exercises correctly and
increase the individuals understanding of the changes resulting from the exercise training.

Regular exercises and frequent participation in moderate to high intensity physical activities
lead to changes in the various organs of the body. These changes will increase the capability of the
body to cope with the increased demands impose by exercise. In other words, a well-designed
exercise program can stimulate the body to become stronger and more efficient.
The overall effects of the regular exercise or training cover a range of adaptations depending
on the type of exercise performed. In general, all forms of exercise (e.g aerobic, resistance,
flexibility) are beneficial to one’s health and will contribute to improve performance. Exercise
stimulates the body to increase its functional capacity and this change triggers an increase in the
quality of life of an individual. The changes that occur in the body are influenced mainly by the
stimulus (i.e exercise) that is experienced.

What changes or adaptations will occur as a result of aerobic exercise?

 A regular aerobic exercise will stimulate changes in the various organs and tissues of the
body but is more emphasized in the cardiovascular system. These changes help the body adapt to
the increased demands by allowing more oxygen and nutrients to the exercising muscles. Moreover,
the muscles can extract more oxygen from the blood, which translates to an increased maximum
amount of oxygen that the body can utilize (VO2max).
The adaptations that lead to an increase in vo2max are due to the changes that happen in the heart,
blood vessels, blood and muscles. One of the biggest changes happens in the heart wherein it can
eject more blood at every beat as a result of an increase in the size of the left ventricle chamber.

Is it normal for the muscles to increase in size as a result of resistance training?

The adaptation of the body to regular resistance exercise is commonly found in the nervous
and musculoskeletal system. The neural changes help in activating more muscles during movement.
The musculoskeletal structures adapt to increase force production capacity and resist fatigue. These
adaptations happen at the cellular level after several months of regular training.
The primary adaptation from resistance training is the ability of the muscle to generate force
or strength. This is made possible by an increase in muscle fiber size or hypertrophy that commonly
starts after two months of resistance exercise. The increase in muscle fiber size occurs as more
contractile elements and fuel stores are deposited inside the muscle cell. Evidence shows a
possibility of an increased number of muscle fibers or hyperplasia as a result of resistance training.
The tissues surrounding the muscles also strengthen in order to resist injury. The connective
tissues such as tendons and ligaments can withstand the greater forces produced by the
hypertrophied muscles. Moreover, the mineral content of the bone increases in response to
increased muscle strength.

How important is stretching exercise in improving performance?

Stretching exercises are important in improving range of motion around the joints. It helps
an individual in performing daily tasks with efficiency. The evident effects of stretching exercises are
felt when an athlete suffers an injury or when a person gets older. When the joint condition
deteriorates as a result of injury or aging, the muscles surrounding the joint lose elasticity, leading to
stiffness. Joint stiffness makes an ordinary movement such as raising the arm difficult and painful.
Additionally, joint stiffness increases the risk of re-injury during sports competition.

Are there psychological benefits from exercise?

The effects of training go beyond the biological changes. As much as these biological
changes lead to better health, an individual who regularly trains can experience psychological,
emotional and even intellectual benefits. Exercise psychologists found strong evidence that regular
exercise improves the mood of an individual and reduces anxiety. Some forms of stretching exercises
trigger relaxation by reducing muscle tightness. Exercise is also claimed to stimulate the release of
feel-good brain chemicals called endorphins. Moreover, some reports suggest that learning and
intelligence quotient are positively associated with aerobic fitness.
People also use exercise to cope with stress and control their depression. Exercise helps in increasing
self-esteem and confidence.

SEVEN DIMENSIONS OF WELL-BEING

1. PHYSICAL WELLNESS - ability to maintain a healthy quality of life through daily activities
without undue fatigue or physical stress. It is the ability to recognize that behaviours have a
significant impact on wellness and adopting healthful habits like; routine check-ups,
maintain balance diet and regular exercises will lead to optimal physical wellness.
 2. EMOTIONAL WELLNESS - ability to understand oneself and cope with the challenges that
life can bring. It is the ability to acknowledge and share feelings of anger, fear, sadness or
stress; hope, love, joy and happiness in a productive manner.
3. INTELLECTUAL WELLNESS – ability to open one’s mind to new ideas and experiences that
can be applied to personal decisions, group interactions and community betterment. It is the
ability to intelligently response to stimuli, improve skill in decision making and lifelong
learning that will contribute to intellectual wellness.
4. SOCIAL WELLNESS – ability to relate and connect with other people. It is the ability to
establish and maintain positive relationships with family, friends and co-workers.
5. SPIRITUAL WELLNESS- ability to establish peace and harmony in life. It is the ability to deal
not only with religious beliefs and practices but more so to develop congruency between
values and actions and to realize a common purpose.
6. OCCUPATIONAL WELLNESS- ability to get personal fulfilment from jobs or chosen career or
fields while maintaining balance in life. It is the ability to contribute to make a positive
impact and to become a productive member of the society.
7. ENVIRONMENTAL WELLNESS- ability to recognize responsibility for the quality of the air, the
water and the land.
HEALTH BENEFITS OF PHYSICAL FITNESS
Young and adults can avoid the lack of physical activity which may be considered a major cause of
health problem.

John Abdo identified the benefits of fitness.

1. Increasing fitness improves energy. It is necessary to inform the students that when they
adopt a more physically active lifestyle, gradually, they will begin to feel better, and their
body will tend to burn fat faster and they will lose weight. This increased energy transfer
allows the person to be more productive at work and at home. However, others may
disagree because in the beginning of an exercise program, they usually experience soreness
and tiredness. Thus, they almost want to discontinue the fitness program.
2. Increasing fitness helps a person think better even when stressed. Use the following
information to explain this complex process. When we stressed, our hearts beats faster, we
start to sweat and breathe harder. If our body is not used to those changes, we tend to have
a hard time thinking and handling the pressure. Those who are physically active experience
the same changes in their body. During active play or mental work, the person may
experience increase heart rate or irregular breathing. When a person is fit, he is more likely
to engage in more physical activities which may result to bodily changes which are
favourable to improve one’s health and to cope up with stress. A physically fit body and a
healthy state of mind will assure work performance.
3. Increasing fitness improves muscles and bones. Strong muscles and bones are necessary to
improve performance and decrease chances of injury especially to those whose work
requires physical exertion.
4. Increasing fitness improves the heart and lungs. If your heart and lungs are accustomed to
physical activity. You can actively and confidently go up a flight of stairs, walk more than a
mile or lift a few heavy boxes.
5. Increasing fitness improves your looks. As mentioned previously, improving your fitness may
lead one to drop a few inches around the waist and look healthier. This may give a person
more confidence to continue engaging in exercise. People who are obese tend to feel
uncomfortable when exercising and lose their motivation. Remember, every little bit helps.