2 TYPES OF BARRIERS TO PHYSICAL ACTIVITY
1. Personal Activity
2. Environmental Activity
EXAMPLES OF PERSONAL BARRIERS
 Insufficient time to exercise
Inconvenience of exercise ,
 Lack of self – motivation; non-
enjoyment, boredom of exercise; low
self-esteem; fear of being injured or
having been injured recently;
 Lack of self-management skills;
 Lack of encouragement, support, or
companionship from family and
friends; non-availability of parks,
sidewalks, bicycle
 Trails, or safe pleasant walking paths
close to home.
EXAMPLES OF ENVIROMENTAL BARRIERS
 Space and setting
 Walking paths
 Cycling halls
 Traffic
 Recreational facilities
 Crime
 Pollution
 Availability of public transportation
BARRIERS TO PROPER DIET
 Lack of self-discipline (some cannot
suppress their desire to eat unsafe
food)
 Insufficient time to prepare
(sometimes unhealthful food is
cheaper)
 Few choices (usually you don't have
influence over what's regularly sold in
the store)
 Lack of self-discipline (some cannot
control their urge to eat unhealthy
food)
 Insufficient time to prepare (the
unhealthy foods are the cheaper
priced options)
 Limited options (you have no control
as to what is regularly sold in the
cafeteria)
HEALTH- Focused on the theme of the
body's ability to function; health was
seen as a state of normal function
that could be disrupted from time to
time by disease. 1948 World Health
Organization
 “a state of complete physical, mental,
and social well-being, not merely the
absence of disease or infirmity”
IMPORTANCE OF GOOD HEALTH
 You will look forward to each day with
increased optimism and vigor.
 Good health gives you a more
cheerful outlook on life.
 Maintaining the proper weight gives
you more energy.
 Eating a healthy diet is strengthening
our immune system.
 Health is an ongoing process
PHYSICAL FITNESS TEST
 Anthropometric measurements- The
goal is to take body measurement
using weighing scale, tape measure,
and meter stick.
 3-minute steps- is a test for
Cardiovascular Endurance level based
on how quickly your heart rate will
come back down after a physical
activity.
 Hamstring and flexor test- is to test
flexibility of the hamstring and hips
using protractor, and meter stick. The
goal is to keep both legs straight, lift
one leg to the maximum angle while
the other leg remains flat on the floor
  Zipper test- is a test for the shoulder
flexibility. Record the length of the
overlapped fingers
 Curl up (Dynamic)- to sit or lie in a
position with your arms and legs close
to your body
 90-Degree pushup dynamic- is a
movement where you start in the
handstand position, and go slowly
down until you are in a completely
horizontal position. From there, you
return up to a handstand position.
 Flexed arm support
5 COMPONENTS OF HEALTH RELATED
FITNESS
1. CARDIO RESPIRATORY ENDURANCE-The
ability to perform prolonged, large muscle,
dynamic exercise at moderate to high
intensity levels.
2. MASCULAR STRENGTH-the amount of force
muscles can produce with a single maximum
effort.
3. MUSCULAR ENDURANCE- the ability of a
muscle or group of muscles to remain
contracted or to contract repeatedly for a
long period of time.
4. FLEXIBILITY-the range of motion in a joint
or group of joints; flexibility is related to
muscle strength
5. BODY COMPOSITION-the relative
proportion of fat free-mass and fat in the
body.
PHYSICAL ACTIVITIES RELATED TO HRF
COMPONENT
CARDIOVASCULAR ACTIVITES
-Walking
-Swimming
-Jogging
-Brisk Walking
MUSCULAR STRENGTH & ENDURANCE
-Squats
-Sit ups
-Planks
-Body-weight exercises
FLEXIBILITY
-Stretching
-Lunging
PRINCIPLES IN ENGAGING PHYSICAL
ACTIVITY
Principles of OVERLOAD-It’s the most basic
concept that suggests something more than
average to make
Principles of PROGRESSION -it is a gradual
increase in everlasting effort or pressure that
is not achieved too slowly or too quickly.
Principles of SPECIFICITY -it means that
overloading will precisely train the
appropriate body part to benefit.
Principles of REVERSIBILITY-muscle
production will take place if normal
movement and execution is carried out, and if
the operation ceases, it will be reversed.
Principles of FITT
-Frequency, Intensity, Type, Time
PHYSICAL ACTIVITY
-refers to any body movement produced by
skeletal muscles.
-It can improve your health and reduce the
risk of developing several diseases like type 2
diabetes, cancer, and cardio-vascular disease.
- Improve your quality of life. A
minimum of 30 minutes a day can allow you
to enjoy this benefit.
BENEFITS OF PHYSICAL ACTIVITY OR
EXERCISE
 Reduce your risk of heart attack
 Have a lower blood cholesterol level
 Manage your weight better
 Have lower blood pressure
 Lower your risk of falls
 Lower the risk of type 2 diabetes and
some cancers
2 MAIN CATEGORY OF PHYSICAL ACTIVITY
1. EXERCISE PHYSICAL ACTIVITY-it is an
exercise involving structured, repetitive
movements of the body.
 Push up
 Sit ups
 Jumping jacks
2. NON EXERCISE PHYSICAL ACTIVITY- is the
energy expended for everything we do that is
not sleeping, eating or sports-like exercise.
 Commuting to school or work
 Standing
 Doing household chores
METABOLIC EQUIVALENTS (METs)-are
commonly used to express the intensity of
physical activities. MET is the ratio of a
person’s working metabolic rate relative to
their resting metabolic rate. One MET is
defined as the energy cost of sitting quietly
and is equivalent to a caloric consumption of
1kcal/kg/hr.
INTENSITY-is the rate at which the activity is
carried out.
3 LEVEL OF INTENSITY
1. LIGHT INTENSITY EXERCISES-compared to
moderate and vigorous activities, require the
least effort.
 Walking slowly
 Making the bed
 Eating
2. MODERATE INTENSITY EXERCISES
(APPROXIMATELY 3-6 METs) -requires a
moderate amount of effort and noticeably
accelerates the heart rate
 Brisk walking
 Dancing
 Gardening
 Housework
 General building tasks
3. VIGOROUS INTENSITY EXERCISES
(APPROXIMATELY 6 or more METs)
-requires a large amount of effort and causes
rapid breathing and substantial increase in
heart rate.
 Running
 Walking
 Fast cycling
 Aerobics
 Fast swimming
BENEFITS OF MODERATE TO VI GOROUS
PHYSICAL ACTIVITY
 Prepares learners to lead physically
active lives and can improve health
and academic outcomes.
 Physical activity does not have to
compete with educational goals; in
fact, it can help students learn
content by enhancing concentration
skills and on-task behavior.
 Activity-focused P.E. can contribute to
academic performance, improved
attendance and positive classroom
behavior.
 Increasing MVPA in P.E. has the
greatest potential for increasing
health benefits for most students as
it generates more energy
expenditure; contributes to obesity
prevention and muscular and bone
development; reduces anxiety and
stress; improves self-esteem, mood
and concentration; and reduces the
risk of chronic disease.
 Increasing MVPA in P.E. provides
more opportunities to meet other
P.E. goals such as motor
development, increased fitness, skill
enhancement and positive social
interactions.
PHASES OF EXERCISE
WARM UP- warms your body and get you
ready to work out. It raises the temperature
of your body, loosens your muscles and
warms up your joints to get you ready for
work.

WORKOUT-is an exercise or practice session

aimed at improving fitness, as in athletic
competition.

COOL DOWN- is a vital part of your workout.

It may last 3-10 minutes, including stretches
or gentle variations of the movement you've
made during your workout.