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Number of Steps Classification

Less than 5,000 Sedentary

5,000 to 10,000 Slightly Active

More than 10,000 Active

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 willing to make some changes to become a more active

person?
 My fitness Story
My dad suffered heart attack two years ago. He was
fortunate to have survived the event. It made us realized
the importance of adopting healthy lifestyle. My father had
to make difficult choices regarding his diet and physical
activity. He was used to eating fat-rich food and he did not
engage in any sports. The entire family adopted healthy
choices to support our dad. Our goal is to keep these
chenages for the rest of our lives.

-Robert
 The national and o international institutions
implemented programs that encourage Filipinos to
reduce physical inactivity.
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 study show that physical inactivity is a significant
risk factor for several non-communicable diseases.
YEAR COMMUINCABLE NON COMMUNICABLE ALL

2000 247.3 570.7 877.2

2012 226.4 720.0 1000.2

 PHYSICAL ACTIVITY and EXERCISE

The general idea of health promotion strategies to encourage

Filipinos to move more.

It is more recommended that the 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 high school students in Manila fail
to achieved the recommended physical activity level.
 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.
 Exercise
Is a planned program of physical activities usually designed to
improve physical fitness with the purpose of increasing
physical fitness level.

Research show that both physical activity and exercise can

improves one’ well being.

It should be noted that the protection conferred by being fit is

higher than physically active.
• Meanwhile, the National for Physical Activity for Filipinos was
developed in 2010 through the collaboration of the DOH and 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, where in at least 40 minutes
are from structured physical activity
(e.g exercise, sports, dance), and at least 20 minutes high impact
play.
 Health-related Components of Fitness

1. Aerobic Capacity

2. Muscular Strenght

3. Muscular Endurance

4. Flexibility and,

5. Body Composition
 Aerobic Capacity
• It is the ability of the heart, lungs, and blood vessels to supply oxygen and
nutrients to the working muscles efficiently in order to sustain prolonged
rhythmical exercises.
• The ability to deliver and utilize oxygen is an indicator of a healthy heart.
• Research show that individuals who can use large amount of oxygen during
maximal exercise (VO₂max) have a strong heart, normal blood pressures, and
decreased risk factor heart disease and diabetes.

Example activity: Running

 Physical Fitness
• Is a condition that allows the body to effectively cope with the
demand of daily activities and still the energy to enjoy other active
leisure activities.
•
• It is inappropriate that to say that dancers is mote fit than the
firefighter.

• In relation to health and wellness, experts have identifies several

components that an individual should maintain at an adequate level
to remain healthy and reduce the risk pf premature death, diseases,
and injury.
 Muscular Strength
• It is the ability of the muscle to generate the greatest force.

• One repetition maximum is the heaviest load that can be lifted in

one repetition.

• A good strength level protects an individual from severe injuries

when he/she slip or falls.

Example activity: weight lifting

 Muscular Endurance
• It is the ability of the muscle to resist fatigue when performing
multiple repetition of a submaximal load.
• Muscular endurance is needed to deter injuries that commonly
occur when the individual is tired.

Example activities: Abdominal Curl-ups and Push-ups.

 Flexibility
• It is the ability to move a joint without pain over its range of motion.
• It is affected by the structure of the joint and muscles surrounding
the joint.
• These factors are deteriorate over time and leads to chronic pain as
an individual becomes older.
• It greatly improved by stretching.

Example activities: Sit and Reach and Trunk Forward flexion.

 Body Composition
• It refers to the total make-up of the body using the concept of
two component model: the lean body mass and the body fat.
• It is often reported as the ratio of fats mass with the overall
body mass.
• Many non-communicable diseases are associated with obesity
or having too much fat especially around the abdominal area.

Example activity: Waist circumference