Catalan, Patricia Aubrey E.

Individual/Dual/Combative Sports (PHED 10032)

BSMA 2-7 Prof. Sheryll Syquia Serrano

Chapter 01: PHYSICAL ACTIVITY AND EXERCISE

ACTIVITIES/ASSESSMENTS
Activity 1. Reflective Essay

1. During this COVID19 pandemic, what do you think is the importance of physical
activities in your own personal life?

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As each and everyone of us copes up with the COVID 19 pandemic, changes in our

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everyday lives are disrupting about every aspect of our life. Although it might be desirable to

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skip our workout routines during these tough times, public health officials claim that exercise is
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important to our physical health and mental well-being during the COVID-19 pandemic.

According to USDHHS (2008) physical activity is the movement of body caused by

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skeletal muscle contractions. Nevertheless, in terms of public health, physical activity refers to
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the types of movement that have health benefits. These types of movements usually engage the
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large muscle groups of the body and substantial energy expenditure. To put it in another way,
physical activity is shorthand for health-enhancing aerobic activity.
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The human body is entailed for daily physical activities. Although as it turns out, daily
physical activities do not just help us move and accomplish tasks of everyday life. There is
conclusive evidence that regular physical activities improve health and enhances quality of life.
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A moderate amount of physical activities has substantial health benefits. Doing physical
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activities effectively reduces the risk of premature mortality, the risk of many chronic diseases,
and stress. It has also an immune-boosting benefit in which may help the body to fight off
infections including the COVD19. We must also keep it in our minds that physical activity can
be used to help maintain healthy weight. Healthy diet along with physical activity ensures that
the body systems function best.

In addition to this activity that ensure an individual's long-term health by overcoming

diseases and viruses such as the COVID19, the individual's mental health also improves.

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 Physical exercise guarantees the chemicals in the brain are released. These chemicals maintain
an environment of relaxation in the body. According to Langlois (2013) the aspect of relaxing the
mind raises the self-esteem of a person because it increases self-confidence. The person has the
ability to alleviate stress by engaging in physical activity.

In maintaining the physical and mental health of people, physical activities play a distinct
role. It allows one to resolve depression and stress, in addition to decreasing the prevalence of
different viruses such as the corona virus and various chronic diseases. It also improves our
mood and psychological well-being. In spite of the fact that it can take some time to develop and
adapt to new exercise habits, during the coronavirus pandemic, daily physical activity may help

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you optimize your health and well-being.

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2. What are the ways that you are doing in order to cope effectively in this pandemic
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situation? Explain your answer.
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The COVID-19 pandemic continues to threaten and interrupt lives all over the world, and as
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our days in quarantine go on, we are all seeing a change in our lifestyles.
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Not being able to see friends, transitioning to studying online and losing out on real-life
interaction with some people are among some of the factors I have had to deal with. Through
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these challenging times, I remained positive and focused on doing my tasks. I have been good
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about taking up extra chores at the house and have set a new structure to my day. I practice a
healthy, immune-boosting routine which includes focusing on good nutrition and hydration,
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adequate sleep, exercise, relaxation and stress reduction. This new routine also incorporates time
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for myself, for your family, and for my productivity. My friends and I always make sure to
schedule our video conferencing every week to make sure we have time to share our thoughts
and feelings. With this, connection with others and with others and seeking support are especially
important in an isolation situation.

I also made sure to engage myself with doing physical activities and exercise in which can be
my effective treatment strategies for both depression and anxiety. I have limited my time on

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 checking my social media accounts. I practice breathing exercises, play music, creative practices
with writing and art making, and playing mobile games.

The six months of lockdown gave me an opportunity to step up. Even though we must
acknowledge the hardships of this situation, we must encourage each and every one to think of
the positive things to come out of this current situation. This can be applied to life in general and
help us to deal with any negative circumstances in life.

Activity 2. Knowledge Check

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1. This is due to lack of physical activity participation during leisure time and an increase in

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sedentary behavior.

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a. COVID19
b. Hyperventilation

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c. Lockdowns
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d. Physical inactivity
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Answer: d. Physical inactivity
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2. The following are the diseases one can acquire during physical inactivity except
____________.
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a. Cancer
b. Dengue
c. Hypertension
d. Stroke
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Answer: b. Dengue
3. It is a physical activity that is planned, structured, and repetitive that aims to maintain or
improve components of physical fitness.
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a. Dance
b. Exercise
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c. Sports
d. Yoga
Answer: b. Exercise
4. This is the recommended physical activity session by the WHO for adults and elderly.
a. 30 min/day of moderate-to-vigorous PAs
b. 75 min/wk of vigorous PAs
c. 60min/day of moderate-to-vigorous Pas
d. 150 min/wk of vigorous PAs

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 Answer: b. 75 min/wk of vigorous PAs

5. These are the activities that can help us maintain our health and fitness while being
mandated to stay home during the COVID19 pandemic.
a. Aerobics
b. Home-based exercise
c. Running events
d. Sports participation
Answer: b. Home-based exercises
6. Rheena experiences anxiety and depression during the ECQ lockdown. What can she do
to cope with this situation?

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a. Binge-watching

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b. Exercise

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c. Food tripping

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d. Sleep all day

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Answer: b. Exercise
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7. Lyz is a nurse working diligently in the hospital amidst the pandemic. She suddenly has
cough, fever, and shortness of breath after her duty. What should she do?
a. Go home right away
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b. Rest in the nurse’s station

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c. Sleep at home
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d. Take an evaluation, a swab test, or a rapid test

Answer: d. Take an evaluation, swab test, or a rapid test
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8. Rly and her aunt are talking via Zoom application. She was asked by her aunt regarding
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the activities that she could suggest to her already bored cousin. What could she answer?
a. Do calorie-burning chores
b. Exercise with the family
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c. Take a virtual class

d. All of the above
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Answer: d. All of the above

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