CHAPTER 1

The Importance of Exercises on Physical Health of the Grade 10 Students of

Anao High School in this time of Pandemic

INTRODUCTION

The WHO (World Health Organization) has suggested many measures to avoid Corona

Virus Disease since the pandemic began. According to scientists, one of the best ways to avoid it

is to EXERCISE.

Physical exercise has numerous benefits for us, including strengthening our muscles and

bones, increasing our energy level, improving our brain health and memory, and, most

importantly, strengthening our immune system. If we keep these practices, we can prevent the

spread of the corona virus and avoid contracting the infectious diseases.

Throughout the lifespan, physical activity and exercise have been shown to have positive

effects. We are designed to move, and when we regularly engage in physical activity, many of

our body's systems function better.

According to some research, more aerobic activity (exercise that noticeably elevates our

heart rates) may be linked to higher decreases in depressive symptoms when it comes to treating

their symptoms. Consider performing physical activity once or twice a day that involves short

bursts of higher intensity (30-90 seconds). Some people might do this by exercising at home,

performing exercises like jumping jacks and mountain climbers as well as a series of strength
training exercises (i.e. standing squats, push-ups, sit-ups). Others may benefit from using home

exercise equipment like treadmills, elliptical machines, and stationary bikes.

Throughout the lifespan, physical activity and exercise have been shown to have positive

effects. We were designed to move, and when we routinely exercise, many of our body's

functions function better.

Strength training has been proven to lessen anxiety symptoms in both those with and

without anxiety disorders. We may be able to lessen the harmful effects of tension and anxiety

by weightlifting with exercise equipment or everyday objects (textbooks, canned goods, milk

jugs with water in them, paint cans).

Exercise and moderate-to-vigorous physical activity during the day are linked to

improvements in sleep, concentration, self-esteem, and depressive symptoms in children and

adolescents

Regular walks are advised for anyone who are managing chronic medical issues,

including older folks. In order to maintain quality of life and functioning, older persons may

benefit even more from strength training and weightlifting (low weight with many repetitions).

It has been demonstrated that engaging in moderate-to-vigorous physical activity, such as

jogging or fast walking, can help decrease alcohol and other drug usage. Regular physical

activity has also been demonstrated to strengthen the immune system. The body's ability to fight

against infection is also linked to decreased substance use.

 In order to make exercise more pleasurable at this crucial time, several businesses are

providing free use of their online platforms that may assist to identify a variety of in-home

activities (indoor cycling, treadmill jogging, dance cardio, yoga, strength training, and more). We

wholeheartedly agree with the Centers for Disease Control and Prevention's recommendations to

maintain constant watchfulness over physical distance and restrict in-person interactions (link is

external).

We advise discovering physical activities you take pleasure in and telling others about

them. However, there is also evidence to support the idea that exercise can improve mood even

when it is not a very joyful activity.

Family members should play a supporting role in encouraging physical activity and

fitness. Maintaining individual liberty and choice in one's activities is crucial for sustained

involvement

We are all dealing with additional stress as a result of the COVID-19 pandemic's spread

and potential to endanger our own, our families', and our communities' health. Please think about

exercising and engaging in physical activity as a way to maintain your health through this trying

time.

We do have the potential to be resourceful and to incorporate physical activity and

exercise into each of our days, even when many things currently feel beyond our control. We
might even look back on this trying period as the turning moment when we discovered new

techniques for enhancing our bodily and mental well-being.

STATEMENT OF THE PROBLEM

The researcher aimed to determine the positive effects of exercises and its importance to the

Grade 10 students of Anao High School.

Specifically, this study sought answers to the following:

1. How are the respondents described in terms of the following profile:

1.1 AGE:

1.2 GENDER

2. How often do students exercise?

2.1 EVERYDAY:

2.2 TWICE A WEEK:

2.3 THRICE A WEEK:

2.4 NOT DOING EXERCISE AT ALL:

3. What are the benefits of exercise to the students?

 4. How physical exercises affect the physical and mental health of the students?

5. How important exercise is especially to those student athletes?

HYPOTHESIS

There is no strong correlation between the values of exercise on physical health to Anao High

School Grade 10 students throughout this pandemic.

SIGNIFICANCE OF THE STUDY

The results of the study will be of great benefit to the following:

 Students

The results will provide the students with some knowledge about the importance of

physical exercises on our health. It will give the students information about this certain

topic.

 Teachers

With the help of the provided information, teachers will be better able to comprehend this

study and increase the amount of physical activity they incorporate into their lessons.
  Community

This study raises awareness in the community on the importance of physical activity, its

advantages, and ways to keep physically fit, particularly in light of the current pandemic.

 Future Researchers

This study will serve as their basis on study they will be conducting.

SCOPE AND DELIMITATION OF STUDY

The focus of this study is on the value of physical activity on students' health. It explains

the benefits of physical activity, the best approach to maintain physical fitness, particularly in

light of the current pandemic, and how physical activity protects us against various diseases.

This research limits its coverage on the grade 10 students of Anao High School only. This

study considers every aspects of student’s personal information that has an impact on their

physical health such as their age, gender, etc. Each respondent are given same questionnaires to

answer. And this study focuses on the current grade 10 students of the present school year

2022-2023.

DEFINITION OF TERMS

Operational definition of terms refers to a detailed explanation of the technical terms and

measurements used during data collection.

GENDER

Gender refers to the socially constructed roles, behaviors, expressions and identities of girls,

women, boys, men, and gender diverse people. It influences how people perceive themselves and

each other, how they act and interact, and the distribution of power and resources in society.

AGE

The concept of age describes how old a person is at a particular point in time. It is defined as the

measure of the time elapsed from date of live birth to a specific point in time, usually the date of

collection of the data.

GRADE

A degree or step in a scale, as of rank, advancement, quality, value, or intensity: the best grade of

paper. A class of persons or things of the same relative rank, quality etc. a step or stage in a

course or process. A single division of a school classified according to the age or progress of the

pupils.

BENEFIT

a valued or desired outcome associated with a research project. Anticipated benefits may express

the probability that subjects and society may benefit from the research procedures. Research may

benefit the individual or society as a whole. If research will not benefit individuals, it is required

to provide a reasonable likelihood of resulting in benefits to society.

 CHAPTER 2

REVIEW OF RELATED LITERATURE

A literature review is a comprehensive summary of previous research on a topic. The

literature review surveys scholarly articles, books, and other sources relevant to a particular area

of research. The review should enumerate, describe, summarize, objectively evaluate and clarify

this previous research.

RELATED LITERATURE

Many evidences demonstrated that physical exercise (PE) affects brain plasticity,

influencing cognition and wellbeing (Weinberg and Gould, 2015; for review see Fernandes et al.,

2017). In fact, experimental and clinical studies have reported that PE induces structural and

functional changes in the brain, determining enormous biological, and psychological benefits.

In general, when reported PE effects, it is customary to separate the biological aspects

from the psychological ones. In fact, most of the studies documented either the effects of PE on

the brain (and then on the cognitive functioning) or on the wellbeing (in terms of physical and

mental health). In this review, we merge both these aspects as they influence each other. In fact,

behaviorally appropriate choices depend upon efficient cognitive functioning. Furthermore,

emotional states influence cognitive functions through specific cerebral circuitry involving

prefrontal areas and limbic structures (Barbas, 2000).

 Before analyzing the benefits of PE, it is necessary to define PE precisely. Indeed, PE is a

term often incorrectly used interchangeably with physical activity (PA) that is “any bodily

movement produced by skeletal muscles that requires energy expenditure” (World Health

Organization, 2010). Then, PA includes any motor behavior such as daily and leisure activities

and it is considered a determinant lifestyle for general health status (Burkhalter. and Hillman,

2011). Instead, PE is “a sub classification of PA that is planned, structured, repetitive, and has as

a final or an intermediate objective the improvement or maintenance of one or more components

of physical fitness” (World Health Organization, 2010). Examples of PE are aerobic and

anaerobic activity, characterized by a precise frequency, duration and intensity. The center for

disease and control and prevention (CDC) report (2015) indicates that physical exercises have

physical benefits to the body. According to the report, there is a correlation between physical

activities, such as aerobics, and weight loss. An individual who invests about 150 minutes

for moderate aerobics or 75 minutes of rigorous exercises in a week can witness a significant

reduction in weight. However, the CDC reports indicate that maintain the weight at a desirable

level is dependent on some other factors, including many calories consumed daily. A study by

Knowler et al. (2002) established a relationship between physical exercise and reduction in Type

2 diabetes and metabolic syndrome. Both health conditions are caused by high blood sugar and

excess cholesterol. The metabolic syndrome is characterized by a concentration of too much

fat around the waist and high blood pressure. According to Vuori (2001), the physical

exercises help in reducing the risk of cardiovascular diseases. The report by the CDC (2015)

indicates that stroke and heart diseases are the

main causes of death in the United States and other developed countries. The

cardiovascular diseases occur mostly because of the sedentary kind of life, characterized
by the lack of physical activities. Increasing the number of physical activities will significantly

reduce the cardiovascular diseases. Moderate to an intense level of physical exercises has been

found by Slattery & Potter (2002) to reduce certain types of Cancer. The CDC (2015) also found

similar results, though was quick to mention that the research is still inconclusive. Nevertheless,

the studies found that women who exercised more had a lower risk of developing breast cancer

than those who did not. The inactive people were also found to be at a greater risk of developing

colon cancer compared to those who do physical exercises. Fletcher et al. (2001) found a

relationship between physical exercises and bone and muscle strength. As people age, there is a

tendency for the bones and muscles to wear out and reduce in density. If the bones become weak,

they are unable to offer firm support to the body and may also hamper the movement. Hip

fracture is a common health problem that is likely to affect a majority of people as they age.

Breslow et al. (2001) found that individuals who performed moderate physical exercises of

between 150 min to 300 minutes weekly had a lower risk of developing a hip fracture. Apart

from shedding excess weight, such individuals were also able to strengthen their bones.

Additionally, the physical exercises also lead to joint pain reduction, especially that which is

caused by arthritis. The center for disease control and prevention (2015) found that people who

performed physical exercises had a 40% lower risk of dying early. This is true for those who can

exercises for at least 7 hours a week. One does not have to the rigorous physical exercises. The

CDC findings indicate that moderate exercises, including walking, skipping rope, or jogging

are enough to keep one physically fit. Several studies have indicated a correlation between

physical exercise and mental health. Depression, stress, anxiety disorders, and other types of

mood disorders affect most people. However, a majority of people do not know that exercises

can alleviate most of these mental ailments. Exercises have been found to have similar effects to
the antidepressant, which are taken by people with depression. People with major

depression can recover at a faster rate and reduce the cost incurred in purchasing the drugs by

exercising. Physical exercises release certain chemicals, including endorphins, serotonin, and

dopamine, which are used in improving mood and making people happy. Additionally, the

physical exercises are imperative in helping people with busy schedules and much hustles

to withstand pressure and stressors. As such, such individuals are more likely to remain

productive and have job satisfaction. Exercises have also been found to reduce tension, anxiety,

and increase mental alertness. Pallock (2001) asserted that lack of sleep is caused by the lack of

physical exercises. Increasing the physical exercises was likely to improve the quality of sleep.

Exercises have been found to lead to a better body image and high self-esteem. People with

weight issues, especially those who are obese have been found to have low esteem. This may

lead to a lack of assertiveness and enthusiasm in life. In some cases, some people, especially

women may succumb to depression or engage in eating disorders to reduce weight. The physical

exercises have also been found to prevent cognitive decline. The cognitive decline occurs with

age. It affects various brain functions, such as learning and memory. Alzheimer’s is one of the

degenerative diseases that kill the brain cells, hence leading to major brain functionalities. The

physical exercises will also prevent

the degeneration of the hippocampus, a part of the brain that is vital for memory and

learning. In summary, the literature review indicates the general importance of exercises on the

physical and mental health. Both the moderate and intensive exercises are vital in maintaining

a healthy body and mind. Some studies, such as the correlation between cancer and exercise are

still inconclusive, which is one of the weaknesses of the literature review.

RELATED STUDIES

A. Foreign Studies

In a meta-analysis, Sibley and Etnier (2003) found a positive relationship between

physical activity and cognition in school-age youth (aged 4-18), suggesting that physical

activity, as well as physical fitness, may be related to cognitive outcomes during

development. Participation in physical activity was related to cognitive performance in eight

measurement categories (perceptual skills, IQ, achievement, verbal tests, mathematics tests,

memory, developmental level/academic readiness, and “other”), with results indicating a

beneficial relationship of physical activity to all cognitive outcomes except memory (Sibley

and Etnier, 2003). Since that meta-analysis, however, several papers have reported robust

relationships between aerobic fitness and different aspects of memory in children (e.g.,

Chaddock et al., 2010a, 2011; Kamijo et al., 2011; Monti et al., 2012). Regardless, the

comprehensive review of Sibley and Etnier (2003) was important because it helped bring

attention to an emerging literature suggesting that physical activity may benefit cognitive

development even as it also demonstrated the need for further study to better understand the

multifaceted relationship between physical activity and cognitive and brain health.

In seminal research conducted by Gabbard and Barton (1979), six different conditions

of physical activity (no activity; 20, 30, 40, and 50 minutes; and posttest no activity) were

completed by 106 2nd graders during physical education. Each physical activity session was

followed by 5 minutes of rest and the completion of 36 math problems. The authors found a

potential threshold effect whereby only the 50-minute condition improved mathematical

performance, with no differences by gender.

 Studies of participation in sports and academic achievement have found positive

associations (Mechanic and Hansell, 1987; Dexter, 1999; Crosnoe, 2002; Eitle and Eitle,

2002; Stephens and Schaben, 2002; Eitle, 2005; Miller et al., 2005; Fox et al., 2010; Ruiz et

al., 2010); higher grade point averages (GPAs) in season than out of season (Silliker and

Quirk, 1997); a negative association between cheerleading and science performance (Hanson

and Kraus, 1998); and weak and negative associations between the amount of time spent

participating in sports and performance in English-language class among 13-, 14-, and 16-

year-old students (Daley and Ryan, 2000). Other studies, however, have found no association

between participation in sports and academic performance (Fisher et al., 1996). The findings

of these studies need to be interpreted with caution as many of their designs failed to account

for the level of participation by individuals in the sport (e.g., amount of playing time, type

and intensity of physical activity engagement by sport). Further, it is unclear whether policies

required students to have higher GPAs to be eligible for participation. Offering sports

opportunities is well justified regardless of the cognitive benefits, however, given that

adolescents may be less likely to engage in risky behaviors when involved in sports or other

extracurricular activities (Page et al., 1998; Elder et al., 2000; Taliaferro et al., 2010), that

participation in sports increases physical fitness, and that affiliation with sports enhances

school connectedness.

A randomized controlled trial entitled Physical Activity Across the Curriculum

(PAAC) used cluster randomization among 24 schools to examine the effects of physically

active classroom lessons on BMI and academic achievement (Donnelly et al., 2009). The

academically oriented physical activities were intended to be of vigorous or moderate

intensity (3–6 metabolic equivalents [METs]) and to last approximately 10 minutes and were
specifically designed to supplement content in mathematics, language arts, geography,

history, spelling, science, and health. The study followed 665 boys and 677 girls for 3 years

as they rose from 2nd or 3rd to 4th or 5th grades. Changes in academic achievement, fitness,

and blood screening were considered secondary outcomes. During a 3-year period, students

who engaged in physically active lessons, on average, improved their academic achievement

by 6 percent, while the control groups exhibited a 1 percent decrease. In students who

experienced at least 75 minutes of PAAC lessons per week, BMI remained stable

Despite the current focus on the relationship of physical activity to cognitive

development, the evidence base is larger on the association of physical activity with brain

health and cognition during aging. Much can be learned about how physical activity affects

childhood cognition and scholastic achievement through this work. Despite earlier

investigations into the relationship of physical activity to cognitive aging (see Etnier et al.,

1997, for a review), the field was shaped by the findings of Kramer and colleagues (1999),

who examined the effects of aerobic fitness training on older adults using a randomized

controlled design. Specifically, 124 older adults aged 60 and 75 were randomly assigned to a

6-month intervention of either walking (i.e., aerobic training) or flexibility (i.e., nonaerobic)

training. The walking group but not the flexibility group showed improved cognitive

performance, measured as a shorter response time to the presented stimulus. Results from a

series of tasks that tapped different aspects of cognitive control indicated that engagement in

physical activity is a beneficial means of combating cognitive aging (Kramer et al., 1999).

Hillman and colleagues (2006) examined the relationship between physical activity

and inhibition (one aspect of cognitive control) using a computer-based stimulus-response

protocol in 241 individuals aged 15-71. Their results indicate that greater amounts of
physical activity are related to decreased response speed across task conditions requiring

variable amounts of inhibition, suggesting a generalized relationship between physical

activity and response speed. In addition, the authors found physical activity to be related to

better accuracy across conditions in older adults, while no such relationship was observed for

younger adults. Of interest, this relationship was disproportionately larger for the condition

requiring greater amounts of inhibition in the older adults, suggesting that physical activity

has both a general and selective association with task performance (Hillman et al., 2006).

With advances in neuroimaging techniques, understanding of the effects of physical

activity and aerobic fitness on brain structure and function has advanced rapidly over the past

decade. In particular, a series of studies (Colcombe et al., 2003, 2004, 2006; Kramer and

Erickson, 2007; Hillman et al., 2008) of older individuals has been conducted to elucidate the

relation of aerobic fitness to the brain and cognition. Normal aging results in the loss of brain

tissue (Colcombe et al., 2003), with markedly larger loss evidenced in the frontal, temporal,

and parietal regions (Raz, 2000). Thus cognitive functions subserved by these brain regions

(such as those involved in cognitive control and aspects of memory) are expected to decay

more dramatically than other aspects of cognition.

In a second study, Colcombe and colleagues (2006) examined the effects of aerobic

fitness training on brain structure using a randomized controlled design with 59 sedentary

healthy adults aged 60-79. The treatment group received a 6-month aerobic exercise (i.e.,

walking) intervention, while the control group received a stretching and toning intervention

that did not include aerobic exercise. Results indicated that gray and white matter brain

volume increased for those who received the aerobic fitness training intervention. No such

results were observed for those assigned to the stretching and toning group. Specifically,
those assigned to the aerobic training intervention demonstrated increased gray matter in the

frontal lobes, including the dorsal anterior cingulate cortex, the supplementary motor area,

the middle frontal gyrus, the dorsolateral region of the right inferior frontal gyrus, and the left

superior temporal lobe. White matter volume changes also were evidenced following the

aerobic fitness intervention, with increases in white matter tracts being observed within the

anterior third of the corpus callosum. These brain regions are important for cognition, as they

have been implicated in the cognitive control of attention and memory processes. These

findings suggest that aerobic training not only spares age-related loss of brain structures but

also may in fact enhance the structural health of specific brain regions.

A. Local Studies

The COVID-19 pandemic has drastically altered people’s lives. To curb the

spread of the disease, strategies such as social distancing, national lockdowns, or

community quarantines to limit movement and physical contact among people have been

implemented in many countries worldwide (Barkley et al., 2020; Castañeda-Babarro et

al., 2020; Kohls et al., 2021). While these strategies have been shown to be effective in

reducing infections (Newbold et al., 2020; Patel et al., 2020), the restrictions on

movement and social contact have also led to significant changes in people’s physical

activity (PA) levels (Barkley et al., 2020; López-Valenciano et al., 2021) and health

(Active Minds, 2020; Stanton et al., 2020; Coakley et al., 2021; Kohls et al., 2021). For

instance, substantial reduction in PA and the rise in sedentary/sitting behaviors were

found in both sexes and different age groups (Maugeri et al., 2020; López-Valenciano et

al., 2021). Similarly, variations in people’s health aspects, like increased anxiety, stress,
and depression, higher level of fatigue, decline in social interaction, enhanced feelings of

loneliness and sadness, and difficulty in focusing on work and studies were observed

(Active Minds, 2020; Maugeri et al., 2020; Tee et al., 2020, 2021; Violant-Holz et al.,

2020).

Like other countries, the Philippines, has implemented movement restrictions and

social distancing strategies in response to COVID-19 since March 2020 (IATF, 2020).

Under the enhanced community quarantine, all households are mandated to stay at home

with movement limited to what is necessary for acquiring essential goods and services;

public transportation is inaccessible, mass gatherings are forbidden, non-essential

businesses (e.g., fitness centers) are prohibited from operating, and schools of all levels

are closed (IATF, 2020).

The president of the Philippines, Rodrigo Duterte announced the nationwide

suspension of classes after a state of public health emergency was declared in March

2020 (Atienza, 2021). Thereafter, the delivery of education shifted to alternative distance

learning methods from face-to-face classes (Pouezevara et al., 2020) for almost 30

million learners across all academic levels (Commission on Higher Education, 2021;

Hernando-Malipot, 2021). This nationwide school-level suspension of face-to-face

classes, along with other quarantine guidelines and movement restriction protocols may

also have adverse consequences on students’ PA levels and health aspects. While these

variables have been documented in other countries (Coakley et al., 2021; Kohls et al.,

2021; Lee et al., 2021; López-Valenciano et al., 2021) it is not clear how the enhanced
community quarantine guidelines have affected PA and health of collegiate students in

the Philippines due to lack of empirical data.

Hence, the purpose of this study was to examine the impact of the first wave of

COVID-19 enhanced community quarantine on university students’ PA levels, sedentary

behaviors, and health states in the Philippines. Particularly, the study aimed to determine

the changes in PA levels and sedentary behaviors of male and female students during

quarantine and to assess the relationship between changes in PA and various health states

of male and female students.

The Philippines is an archipelagic country with more than 108 million people,

about 30% percent composed of children and youth.1, 2, 3 Surveillance data show an

alarmingly high prevalence of insufficient physical activity (PA) among young

Filipinos.4,5 In particular, the 2019 Philippine Food and Nutrition Research Institute

(FNRI) reported that 84.6% of Filipino adolescents aged 10–17 years are not meeting the

recommended amount of PA for health.6,7 The high prevalence of physical inactivity

among young Filipinos raises a public health issue that deserves much attention from

local public health authorities and stakeholders.

Despite the Philippine government's efforts to promote PA through sports,

physical education (PE), and healthy lifestyles,8, 9, 10, 11 available data suggest that the

country has not successfully addressed the issue of physical inactivity, especially among

Filipino children and adolescents. For instance, data from the Global School-based

Health Surveys (GSHS) show that the percentage of Filipino adolescents meeting the
global PA recommendation has remained significantly low since 2003, and there is an

increasing trend in sedentary behaviors (SB).12, 13, 14, 15, 16 It is still unclear whether

this discrepancy is due to ineffective PA policies or a lack of technical capacity to

implement existing policies. A more comprehensive evaluation of PA, including its

sources of influence and settings, is needed to have a broader understanding of the PA

status of children and adolescents in the Philippines.

The Global Matrix 4.0 project is an initiative of the Active Healthy Kids Global

Alliance (AHKGA) to evaluate the extent to which countries are successful in promoting

PA participation among young people, including providing opportunities for them to be

more physically active.17 Each country develops its own report card following a standard

procedure.18,19 The main output is the PA Report Card, a communication tool used to

increase awareness of the PA situation among young people in the country. In addition, it

aims to advance knowledge and influence stakeholders and advocacy leaders to create

more PA opportunities for young people.

The AHKGA provides the definitions and benchmarks of the indicators, which

the country workgroup uses as reference. Acknowledging that not all countries have the

same set of data, AHKGA provides multiple benchmarks for several indicators (e.g.,

School, Family and Peers). After gathering and assessing the available data, each

indicator is assigned a grade based on standard criteria. The ten indicators include

behaviors or traits (Overall PA, Physical Fitness, Organized Sport and PA, Active Play,
Active Transportation, Sedentary Behaviors), and influences and settings (Family and

Peers, School, Community and Environment, Government).19,20

The Philippines' participation in the Global Matrix 4.0 project aims to increase

awareness of the need to provide more PA opportunities for children and young people.

This paper describes the development of the first Philippine Physical Activity Report

Card for Children and Adolescents, and reports the grades for the ten (10) PA indicators

common to all participating countries in the Global Matrix 4.0 project. The purpose of the

Philippine Report Card is to provide a comprehensive summary of the best available

evidence on PA and other related indicators in the country, and to advocate PA

promotion among children and adolescents.