Anthony Bryant S. Daga 12-Quezon
HEALTH RELATED
FITNESS
Health-related physical fitness is primarily
associated with disease prevention and functional
health. Participating in regular health-related fitness
helps you control your weight, prevents diseases
and illness, improves your mood, boosts energy,
and promotes better sleep.
Cardiovascular endurance (3 – Minute Step Test)
is the ability of your heart, blood cells, and lungs to
work continuously for extended periods of time. This
is how efficiently your body takes in, transports, and
uses oxygen while exercising. Having efficient heart
and lungs leads to increased energy throughout the
day.
Muscular strength (90-degree Push–up)
(Dynamic) is the maximum amount of force a
muscle can produce in a single effort or how much
you can lift in one attempt. Performing exercises
that use your own body weight, free weights, or
weights on a machine are excellent ways to develop
muscle strength. Having muscular strength will
ensure that you have the strength needed to lift a
heavy object, for example a box full of books.
Muscular endurance (Curl Ups) is your ability to
contract your muscles several times without
excessive fatigue. Another way to think about it is
the length of time your muscles can continue to
work before tiring. What this means is once you
have picked up that heavy box of books, you can
then carry that box for a long period of time before
you need to take a break.
Flexibility (Zipper Test, Sit and Reach) is the range
of motion that your joints have during
movement. Maintaining flexibility can improve your
performance in physical activities in addition to
decreasing your risk of injuries by 4 helping your
joints move through their full range of motion,
therefore, allowing your muscles to work most
effectively. Stretching and yoga can be done to help
improve your flexibility.
Body composition (BMI) is the ratio of water,
bone, muscle, and fat in the body. A healthy body
composition indicates that you may have less risk of
developing obesity-related diseases, such as
diabetes, high blood pressure, and even some
cancers.
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SKILL RELATED
FITNESS
Skill or performance-related fitness involves
skills that will enhance one’s performance in athletic
or sports events. Health-related fitness involves
skills that enable one to become and stay physically
healthy.
Agility (Hexagon Agility Test) is the ability to
change and control the direction and position of the
body while maintaining a constant, rapid motion.
For example, changing directions to hit a tennis ball.
Balance (Stork Balance Test) is the ability to control
or stabilize the body when a person is standing still
or moving. For example, in-line skating.
Coordination (Juggling) is the ability to use the
senses together with body parts during movement.
For example, dribbling a basketball. Using hands
and eyes together is called hand-eye coordination.
Speed (40m Sprint) is the ability to move your body
or parts of your body swiftly. Many sports rely on
speed to gain advantage over your opponents. For
example, a basketball player making a fast break to
perform a layup, a tennis player moving forward to
get to a drop shot, a football player out running the
defense to receive a pass
Power (Standing Long Jump) is the ability to move
the body parts swiftly while applying the maximum
force of the muscles. Power is a combination of both
speed and muscular strength. For example,
fullbacks in football muscling their way through
other players and speeding to advance the ball and
volleyball players getting up to the net and lifting
their bodies high into the air.
Reaction Time (Stick Drop Test) is the ability to
reach or respond quickly to what you hear, see, or
feel. For example, an athlete quickly coming off the
blocks early in a swimming or track relay, or stealing
a base in baseball
BMI- BODY MASS
INDEX
Anthony Bryant S. Daga 12-Quezon
BMI- Body Mass Index - measure of body mass
based on height and weight that aid in determining
weight categories.
𝑊𝑒𝑖𝑔ℎ𝑡 𝑖𝑛 𝑘𝑔
𝐵𝑀𝐼 =
(𝐻𝑒𝑖𝑔ℎ𝑡 𝑖𝑛 𝑚)2
BARRIERS TO
PHYSICAL ACTIVITY
Personal barriers: With technological advances
and conveniences, people’s lives have in many
ways become increasingly easier, as well as less
active. In addition, people have many personal
reasons or explanations for being inactive. (Sallis
and Hovell; Sallis, Hovell, and Hofstetter)
1. Lack of Time This is sometimes the problem of
a dancers especially when his or her study and
training are at the same time. Time management
should be the prioritized.
2. Social Influence It is the change in behavior
that one person causes in another, intentionally
or unintentionally, as a result of the way the
changed person perceives themselves in
relationship to the influencer, other people and
society in general.
3. Lack of Energy Late nights can take a toll on
your energy level. Diet and stress can lead to a
dancer to feel less energy during rehearsal or
competitions.
4. Lack of Motivation In every aspect of life,
staying motivated is hard. Very few of us can
remain on a high every hour of every day of the
year. If you wish to be an active dancer, you
must have a specific goal and be a motivator to
others.
5. Fear of Injury No pain, no gain is an exercise
motto that promises greater value rewards for
the price of hard and even painful work. Under
this conception competitive professionals, such
as athletes and artists, are required to endure
pain and stress to achieve professional
excellence.
6. Lack of Skill Is the ability to do something
correctly or well. As new in the activity, there is
also a basic skill to learned. As long you can
follow, in the end, you can do it well.
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7. Lack of resource The lack of resources may
cause an increasing interest in dance
performance. A certain weariness and fatigue
from the constant stress of resources will
weaken the performance of even the most
dedicated staff and artists.
8. Weather Condition Consider the safety of
dancers especially if the weather condition is
presence.
9. Family Involvement A great dance
performance and source of bonding if the
parents support and join their children in a dance
activity.
The top three barriers to engaging in physical
activity across the adult lifespan are: time, energy
and motivation.
Environmental barriers: The environment in which
we live has a great influence on our level of physical
activity. Many factors in our environment affect us.
Obvious factors include the accessibility of
walking paths, cycling trails, and recreation
facilities. Factors such as traffic, availability of
public transportation, crime, and pollution may
also have an effect. Other environmental factors
include our social environment, such as support
from family and friends, and community spirit.
OUTDOOR
RECREATION
• Done during vacation or school break
• They want to have fun
• Done outdoors with nature
⎯ Outdoor recreation is an organized activity
done during free time, where an interaction
between man and an element of nature is
present.
⎯ Free time is a concept that can mean different
things to different people, but it generally refers
to time when one is not engaged in obligatory
activities such as work or school.
⎯ A day can be divided into three parts according
to Clayne R. Jensen (2006): existence time (for
biological needs: having a meal, sleeping, and
other personal care), subsistence time (for
economic purposes: going to work, chores, and
Anthony Bryant S. Daga 12-Quezon
for students, hours spent in school, and school
work), and free time.
⎯ Recreation, derived from the Latin word
recreare, means to be refreshed. Choices for
recreation vary from person to person.
⎯ People engage in outdoor recreational activities
for varied reasons. Some do it for personal
satisfaction and enjoyment, others to be in touch
with nature, and many for personal pursuits such
as photography, collecting seashells, reaching
the top of Mt. Apo, conquering the rapids of the
Cagayan River, or attaining a fitness level. Some
individuals or groups do it as part of outdoor or
environmental education, such as bird-
watching, plant naming, etc.
⎯ People engage in outdoor recreational activity
for their own sake and pleasure, voluntarily, and
of their own choice.
BENEFITS OF
OUTDOOR
RECREATION
• Outdoor recreation provides fun and pleasure.
• Being close to the natural environment is
healthy.
• The outdoors has positive effects on the general
wellness of an individual, especially if done
regularly.
• Wellness encompasses the general state of a
person (physical, social, psychoemotional, and
spiritual) and contributes to a better quality of
life.
Health benefits of outdoor recreation:
1. Improves your mental wellbeing: Your mental
wellbeing greatly improves when you exercise
outdoors. This is due to the awareness that your
mind has throughout the exercise, particularly
with the changing terrain and weather. The
terrain outdoors includes winding paths, hills,
woods, and valleys, which forces you to be
focused and alert at all times.
2. Best way to get Vitamin D: Your bones and
blood cells need a lot of calcium, phosphorus,
and vitamin D for them to be healthy. Working
out under the sunlight helps your body to absorb
these minerals seamlessly. Also, getting 5-15
minutes of sun at least once every two days
gives your body all the Vitamin D it needs.
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3. Boosts self-esteem: Your self-esteem
increases exponentially when you spend time
with friends doing different outdoor activities.
This effect is particularly strong when you spend
time near water, green areas, and within sounds
of nature such as waterfalls. Walking along
nature trails, fishing, and gardening, among
other moderate-intensity physical activities, are
important for your esteem as well.
4. Promotes memory: Nature walks have shown
a significant relevance in memory retention
among humans. Walking around trees, for
example, promotes your memory by more than
20%.
5. Stress-reduction effects: Cortisol, the
hormone that indicates the level of stress in
humans, reduces greatly when you spend time
in the forest, say, watching birds and taking part
in low-intensity outdoor activities. Camping in
the woods, for example, is a far much better
activity than spending time in the city, especially
for people who suffer from anxiety.
6. Reduces anxiety: Something about the outside
calms down an anxious mind. You will attest to
this fact even if you aren’t fond of going out. You
have experienced the calming nature of Mother
Nature even if it is through a house plant or
pictures of nature.
7. Improves the quality of your sleep: Your sleep
cycle is dependent on the accurateness of your
internal clock. If the clock isn’t working right,
then you will have a hard time regulating your
night’s sleep. The clock works right when the
cells in your eyes get enough sunlight during the
day, particularly before mid-day.
8. Boosts your immunity: Morning sunlight
boosts your Vitamin D levels. The more the
Vitamin D your body gets, the stronger its
immune system becomes. On top of that, being
within outdoor plants helps you leverage the
health benefits of the phytoncides and other
organic compounds that plants produce. These
compounds boost immune function in humans.
9. Helps burn some unwanted fat: When you
play outside, say, while out doing water
activities, you burn tons of calories and
unwanted fats. And because being outdoor
during the day helps you to sleep better, coupled
with the fact that better sleep facilitates faster
weight loss, the role of outdoor time in your
physical fitness can never be overemphasized.
Social Benefits of Outdoor Recreation: Outdoor
activities are ways for families to become closer.
Anthony Bryant S. Daga 12-Quezon
They can be a family-bonding activity as each family
member participates in an activity, achieves a
common goal, and goes through the same
experience. Spending time outdoors allows one to
meet and interact with others who share the same
passion for outdoor recreation. Participating in a
team will help form lasting friendships and develop
a community. Outdoor recreation also promotes
stewardship. Activities done outdoors in the natural
setting help in making people realize great things
that nature provides to mankind. Increased
knowledge and appreciation help them understand
how personal actions can strongly affect the
environment. Thus, people’s feelings and
connection with nature are the greatest motivation
for them to care for the natural environment and
advocate its preservation.
Economic Benefits of Outdoor Recreation:
People who have a relaxed body and mind tend to
be more productive at work. This translates into
efficiency at the workplace. “It’s more fun in the
Philippines!” as the Department of Tourism slogan
goes. Indeed, it is more fun as well for everyone
involved in ecotourism activities in the Philippines.
It has been rewarding for the local folks there as
ecotourism in our country created jobs and other
economic activities which have, one way or another,
contributed to our economic growth.
Spiritual Benefits of Outdoor Recreation:
Positive outdoor experiences can stir up spiritual
values. Being one with nature brings certain
calmness within a person. It strengthens an
individual as it heals, rejuvenates, and soothes the
body and soul.
LEAVE NO TRACE
PRINCIPLE
Principle 1: Plan Ahead and Prepare
• Check if your planned activity is permitted.
• Know the rules, guidelines, and safety
procedures.
• Have the needed equipment and skills for your
activity.
• Plan for emergencies.
• Check the weather forecast.
• Avoid crowded times.
• Keep group numbers small to minimize
environmental impact.
• Repack food to minimize waste.
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• Use maps and compass when trekking to avoid
leaving marks.
Principle 2: Travel and Camp on Durable
Surfaces
• Use durable surfaces like established tracks,
rocks, gravel, and dry grasses.
• Avoid walking on soft surfaces like plants.
• Use existing trails or campsites.
• Walk in single file in the middle of the trail to
avoid erosion.
• Keep the campsite small and discreet.
• Camp at least 200 feet from lakes and rivers.
Principle 3: Dispose Waste Properly
• Follow the “Pack it in, pack it out” principle.
• Dig cat holes for human waste when camping.
• Wash dishes 200 feet away from lakes or rivers
and use biodegradable soap.
Principle 4: Leave What You Find
• Examine but do not touch or leave marks on
archeological structures and heritage artifacts.
• Do not take any plant, rock, or marine animal
with you.
• Avoid introducing non-native plants and
animals.
• Do not build structures, furniture, or dig
trenches.
Principle 5: Minimize Campfire Impacts
• Use a lightweight stove for cooking.
• Use fire rings or mound fires if fires are
permitted.
• Keep fires small and use only sticks from the
ground.
• Do not burn plastics or other substances that
emit toxic fumes.
• Burn all wood to ash and make sure fires are
completely out.
Principle 6: Respect Wildlife
• Observe wild animals from a distance.
• Do not feed wild animals or birds.
• Protect wildlife and your food by storing and
securing the trash well.
• If you bring pets, make sure it is allowed and you
can control them.
Principle 7: Be Considerate of Other Visitors
• Respect people who live and work in the
countryside.
• Respect other visitors.
• Allow the sound of nature to prevail.
Anthony Bryant S. Daga 12-Quezon Date: .
• Be courteous; yield to others on a trail.
• Camp away from trails and other visitors.