LESSON 1 The Role of Physical Activity Assessment in Managing one’s Stress

Sports-is an activity that requires physical actions and skills where individuals or teams compete under the set of
rules. It classified into individual, dual or team sports. Individual sport is a sport in which participant compete as
individuals. Dual sport is played by two people striving against for one another, while team sport a sport competed
between with two teams each with two or more players.
Different types of sports
Ball Sports It is a type of sport involving the use of balls. There are three categories of this sport, namely the ball
only, ball and a stick or bat and ball over the net. Basketball, soccer or football, bowling, football, paddleball,
handball and table tennis are some of the classifications of the ball only.
Basketball, golf, field hockey, lacrosse, billiards, and softball uses the ball and the bat. In tennis, badminton, water
polo, pickle ball, and volleyball game the ball, is played over the net. https://games4esl.com/list-of-sports/
Strength and Combat Sports
Strength and combat sports are sports that involve strength and fighting. Some examples of sports that are strength-
based include body building, weightlifting, and powerlifting.
Meanwhile, some examples of the combat sports are boxing, ultimate fighting, wrestling, and the ancient martial
arts such as jujutsu, karate, and taekwondo. Kendo and fencing are examples of the combat sports that allow and
use weapons. https://games4esl.com/list-of-sports/
Endurance and Track sports
Another popular sport today are endurance and track sports event. Under the track sports are the marathons,
sprints, relays, long jump and high jump, javelin throwing, pole vault, and discus throw which are some can be
played either by a single person or by a team. Mountain biking, road cycling, BMX, track cycling and cyclocross are
included in the track sports as well.
With the endurance sports, the duathlon which consists of biking and running, the biathlon which consists of skiing
and shooting, and triathlon, consisting of swimming, biking, and running are some examples of this type of sports.
The decathlon which consists of running, long jump and high jump, hurdling, throwing such as javelin throw, discus
throw, and shot put is under the endurance sports as well. https://games4esl.com/list-of-sports/
Water, snow, and Ice sports
Water, snow, and ice sports are sports that associated with the elements of water, snow, and ice. Some examples of
the water sports are swimming, synchronized swimming, diving, wake boarding, surfing, sailing, and rowing. Some of
the sports which can be played on the ice are the popular ice hockey, figure skating, speed skating, and curling.
Meanwhile, under the snow sports are the snowboarding skiing, sledding, luge, skeleton, and bobsled or bobsleigh,
and ski bobbing. https://games4esl.com/list-of-sports/
Managing Stress through Sports
Is there a positive or negative stress? Stress-is your body’s reaction to challenge or demand. The imbalance between
the demand from the environment and the person’s ability to cope can trigger feeling anxiety. Some responses like
being irritated, frightened, or anxious can cause headache or stomachache. Eustress-positive reaction to stress to
overcome a challenge. Distress-results from something bad and we react negative.
Types of Stress
Negative Stress-it is a contributory factor for minor conditions such as headaches, digestive problems, skin
complaints, insomnia, and ulcers. Excessive, prolonged, and unrelieved stress can have harmful effect on mental,
physical, and spiritual health.
Positive Stress or Eustress-stress can have a positive impact, spurring motivation and awareness., providing the
stimulation to cope with challenging situations. It provides a sense of urgency and alertness needed for survival
when facing threatening situations. Positive stress (as against distress) is desirable for efficient functioning.
Acute Stress-this deals with pressure of the near future or dealing with the very recent past. Activities like running or
exercising on a treadmill is an acute stressor. Some experiences like riding a roller coaster is an acute stress but may
be exhilarating. Since it is short term, it does not have enough time to do the damage like long term stress.
Chronic Stress-this is a Long-Term Stress having serious health consequences leading to memory loss, decreased
drive for eating, loss of concentration etc. women can take long term stress better than men showing the same
maladaptive changes. Men cope with short term stress better. Such stress can be caused due to say loss of
promotion, death of loved one etc.
What Causes Stress?
Stressor-an event or a situation that causes stressful situations, which are seen as risks to the wellbeing person.
▪ Family Relationships
▪ School ▪ Peer Groups/Friends
▪ Discrimination
▪ Injury
▪ Sickness
▪ Fatigue
▪ Any major changes
Common Reactions to Stress
Physical Signs Emotional Signs Behavioral Signs Psychological Signs
▪ Muscle tension ▪ Anger, irritability ▪ Loss of appetite ▪ constantly irritable with
▪ Headache ▪ Impatience ▪ Overeating other people
▪ Pounding heart ▪ Nervousness ▪ Drug abuse ▪ feeling of being a failure
▪ Shortness of breath ▪ Forgetfulness ▪ Sleep problems ▪ difficulty in making
▪ Increased sweating ▪ Inability to concentrate ▪ Restlessness decisions
▪ Dry mouth ▪ Negative thinking ▪ Hurrying and talking to ▪ loss of interest in other
▪ Skin rash ▪ Excessive worrying fast people
▪ Grinding teeth, nail ▪ Loss of interest ▪ Criticizing others ▪ having a hard time to
biting ▪ Self-criticism reckless behavior concentrate
▪ Frequent crying ▪ fidgeting
How can stress be managed through sports?
Stress is inevitable and eliminating it entirely from one’s life is impossible. Stress can be managed through physical
activity.
Benefits of Sports in Daily life:
Stress Buster - A healthy mind in a healthy body might be a cliched adage, but it is so because it is true. It is no
surprise that since most sports usually involve exercise.
Health - Regularly indulging in sports helps in keeping the immune system strong, and hence, helps in preventing any
kind of disease from occurring. It also increases the appetite of the person.
Self-confidence - When something is improving your health, making you physically fitter, earning you respect among
people and generally making you feel better about yourself, it is safe to say that such a thing does a whole world.
Decision-making - In sports, a person must make quick decisions depending upon the situation that he is in. thus, a
person who is involved in sports is able to make wise and quick decisions in other areas of life as well.
Teamwork - Many popular sports like cricket, basketball, volleyball, soccer, hockey etc., are played in teams. This
inculcates values and skills like leadership, communication, and sacrifice. Not only does this benefit the person but
also helps in developing a better teamwork.
Build Character - All sports have an outcome. One entity wins, and the other loses. Winning and losing is a part of
life. Sports inculcates this lesson in people.
Source of Entertainment - Entertainment is a form of activity that holds the attention and interest of an audience or
gives pleasure and delight.
The Mental Benefits of sports
Sport improves your mood - Get involved in physical activity like playing your favorite sport can help to improve your
mood. Aside this, sport provides social benefits by allowing you to connect with teammates and friends in a
recreational setting.
Sport improves your concentration - Sharp thinking, learning, and using good judgment are benefits of a regular
physical activity. The ability to concentrate is the key for an athlete striving to reach peak performance.
Sport reduces stress and depression - When you are physically active, your mind is distracted from daily stress. This
can help to avoid negative thoughts. Exercise reduces the levels of stress hormones in your body. At the same time,
it stimulates production of endorphins.
Sport improves sleep habits - Sport and other forms of physical activity improve our sleep. It does this by helping you
fall asleep faster and deepening your sleep. Better sleeping can improve your mood. Do not worry it is not too late to
engage in sports.
Sport helps you maintain a healthy weight - The Center for Disease Control and Prevention (CDC) recommend sports
participation as a healthy way to maintain weight. Staying within recommended weight range reduces the likelihood
of developing diabetes, high cholesterol, and hypertension.
Sports boosts your self-confidence - The regular exercise that comes with playing sport can help boost your
confidence and improve your self-esteem. Through sports we develop our skills, pride as well as your self-image will
improve.
Sport has been linked to leadership traits - There are many different things that can be seen as examples and
elements of successful leadership some of the key elements associated with being a successful leader for a coach is
building a positive relationship with the athletes or students, challenging the athlete, supporting and encouraging
them and driving them for results.
Benefits for young children
Sport can benefit children and adult in different ways. The biggest difference is that when children start participating
in sports at a young age, they are far more likely to say active as they grow older.
LESSON 2: Fitness Enhancement Through Physical Activities
Components of HealthRelated Fitness
Health-related components Definition Example
Body Composition The relative percentage of muscle, fat, The gymnast has a lean body
bone, and other tissues that comprise the composition to allow them to
body. A fit person has a relatively low, propel themselves through the air
but not too low, percentage of body fat when performing on the
(body fatness). asymmetrical bars
Cardiovascular Fitness The ability of the heart, blood vessels, Competing a half marathon with
blood, and respiratory system to supply consistent split times across all
fuel and oxygen to the muscles and the parts of the run
ability of the muscles to utilize fuel to
allow sustained exercise. A fit person can
persist in physical activity for relatively
long periods without undue stress.
Flexibility The range of motion available in a joint. It A gymnast training to increase hip
is affected by muscle length, joint mobility to improve the quality of
structure, and other factors. A fit person their split leap on the beam.
can move the body joints through a full
range of motion in work and in play.
Muscular Endurance The ability of the muscles to repeatedly A rower repeatedly pulling their
exert themselves. A fit person can repeat oar against the water to propel the
movements for a long period without boat towards the line.
undue fatigue.
Strength The ability of the muscles to exert an Pushing with all one’s force in a
external force or to lift a heavy weight. A rugby scrum against the resistance
fit person can do work or play that of the opposition pack.
involves exerting force, such as lifting or
controlling one’s own body weight.
The 6 Components of Skill-related Fitness
Parts of physical fitness that help a person perform well in sports and activities that require certain skill Different
sports/activities require different combinations of Skill-related fitness
Skill-related components Definition Example
Agility The ability to change the position of A badminton player moving around
the body quickly and control the the court from back to front and side
movement. to side at high speed and efficiency.
Balance The ability to maintain the body’s A sprinter holds a perfectly still sprint
center of mass above the base of start position and is ready to go into
support. actions as soon as the gun sounds.
Coordination The ability to use two or more body A trampolinist timing their arm and leg
parts together. movements to perform the perfect
tuck somersault
Power The ability to perform strength A javelin thrower applies great force
performances quickly. to the spear while moving their arm
rapidly forward.
 Reaction Time The time taken to respond to a A boxer perceives a punch from their
stimulus. left and rapidly moves their head to
avoid being stuck.
Speed The ability to put body parts into A tennis player moving forward from
motion quickly. the baseline quickly to reach a drop
shot close to the net.

DEFINITION AND DESCRIPTIONS OF PRINCIPLE OF TRAINING

The principle of training should be thought of as the “golden rules” of making fitness training work for the individual
participant. Following these golden rules will help to guarantee success and will carry athletes towards their training
and performance goals. All training is aimed at creating long-term physical changes in the body systems. These
changes are referred to as adaptations.
Specificity-training must be relevant to the individual and their sport. This can be achieved by tailoring training
specifically for the sport or even the position that the individual plays, the muscle groups that they use most of the
dominant energy system of the athlete.
Progressive Overload-training frequency, intensity, time, or type must be increased over the training period to
ensure that the body is pushed beyond its normal rhythm.
FITT- (Frequency, Intensity, Time, Type)
Frequency-is increased by training a greater number of times each week.
Intensity-is increased by lifting a greater resistance, such as with weight training, or by training at a higher
percentage of maximum heart rate (maxHR). This can be done either as continuous or interval training.
Time-can be manipulated by training for longer, reducing recovery times or by completing a greater number of sets
or repetitions (also known as reps).
Type- type of training is manipulated by offering a variety of training types and experiences to the athlete by
combining training methods.
Individual needs-all athletes are different. Training must be related to the athlete’s age and gender, injury status,
and fitness level. Any training that fails to be relevant to the individual will fail to motivate the athlete and will prove
to be unsuccessful in the long term.
Rest and recovery- physical adaptations occur during the recovery and non-active period of the training cycle.
Therefore, athletes and trainers must achieve the right amount of rest between sessions, good sleep patterns, and
the right nutrition, including the use of protein, to help repair the damage caused by intense training.
Reversibility-systems reverse or de-adapt if training stops or is significantly reduced or injury prevents training from
taking place. It is essential to avoid breaks in training and to maintain the motivation of the athlete.
Overtraining- if an athlete does not have sufficient rest periods then they are at risk of overtraining this is when the
body does not have time to adapt to the training and as a result, the fitness of the athlete declines, and they are
more at risk of becoming ill or injured.

BARRIERS TO PHYSICAL ACTIVITY

Many technological advances and conveniences that have made our lives easier and less active, many personal
variables, including physiological, behavioral, and psychological factors may affect our plans to become more
physically active. Understanding common barriers to physical activity and creating strategies to overcome them may
help make physical activity part of daily life. People experience a variety of personal and environmental barriers to
engaging in regular 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. The most common
reasons adults do not adopt more physically active lifestyles are cited as
● insufficient time to exercise
● inconvenience of exercise
● lack of self-motivation
● non-enjoyment of exercise
● boredom with exercise
● lack of confidence in their ability to be physically active (low self-efficacy)
● fear of being injured or having been injured recently
● lack of self-management skills, such as the ability to set personal goals, monitor
● progress, or reward progress toward such goals
● lack of encouragement, support, or companionship from family and friends
● non-availability of parks, sidewalks, bicycle trails, or safe and pleasant walking
● paths close to home or the workplace
The top three barriers to engaging in physical activity across the adult lifespan are:
● time
● energy
● 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. It is possible to make changes in our environment through campaigns to support active
transportation, legislation for safer communities, and the creation of new recreation facilities.
Importance of Good Nutrition
Nutrition-is the health branch that stresses the importance of food for growth and development, as well as in
lowering the chances of acquiring diseases and illness. Proper nutrition relies on the mix of food with varying
nutrients that we need to eat every day. Having too much or too little of these nutrients can lead to illnesses. The
key principles of nutrition are adequacy, balance, and variety.
What are the nutrients?
Nutrients are important food substances that help our body function properly. It provides energy and facilitates the
growth and repair of cells. There are six types of nutrients: water, protein, carbohydrates, fats vitamins, and
minerals.
Macronutrients such as carbohydrates, fats, proteins, and water are required by the body in a large amount.
Micronutrients such as vitamins and minerals are only needed in very little amounts.
Why it is important?
Most people know good nutrition and physical activity can help maintain a healthy weight. But the benefits of good
nutrition go beyond weight. Good nutrition can help:
What is good nutrition?
Good nutrition means your body gets all the nutrients, vitamins, and minerals it needs to work its best. Plan your
meals and snacks to include nutrientdense foods that are also low in calories.
What are the effects of bad nutrition?
The purpose of recovery nutrition is to replenish fluid, electrolyte, and glycogen. It also aids in making new muscle
protein and cellular components as well as promotes proper immune functions.
How to Maintain a Healthy Eating Lifestyle
What you eat each day affects your health and how you feel now and in the future. Good nutrition plays a major role
in helping you lead a healthy lifestyle. When combined with physical activity, your diet can help you reach and
maintain a healthy weight and reduce your risk of chronic conditions such as diabetes or heart disease and promote
overall health and wellbeing.
Maintaining a Healthy Lifestyle
To maintain your healthy eating habits, try the following tips.
❖ Add More Fruits & Veggies
❖ Prepare Healthy Snacks
❖ Reduce Fat, Salt, and Sugar
❖ Control Portion Sizes
❖ Practice Healthy Eating in School
What are ways to improve eating habits?
Reflect, Replace, Reinforce: a process for improving your eating habits
❖ REFLECT on all specific eating habits, both bad and good; and identify common triggers for unhealthy eating.
❖ REPLACE unhealthy eating habits with healthier ones.
❖ REINFORCE it with new, healthier eating habits.

LESSON 3 My Fitness Goals

The FITT Principle of physical activity
FITT stands for Frequency, Intensity, Time, and Type
All of these principles must be taken into consideration when undertaking a training program by combining these
four elements, a person may achieve the minimum of level of fitness, or by adapting them further increasing the
intensity, a person can train to a higher level.
Frequency - How often or how many times per week you exercise Is the number of times exercise is undertaken in a
week. The more times a person exercises the more often their body is put under stress. Exercising between three
and five times a week is the recommended amount to reach the minimum level of fitness.
Intensity - How hard you exercise (how fast you run or how much weight you lift) Is the level of difficulty of the
exercise. In cardiovascular training, working in a target zone of 60 to 80 percent of the maximum heart rate is the
level where fitness will usually increase.
Time - How long you train (the amount of time you spend exercising) Refers to how long an exercise session lasts. 30
minutes, to include a warm-up is the recommended length of a session in order to maintain good health and fitness.
Type - The kind of exercise you choose Refers to the variety of training a performer undertakes. If general fitness is
the aim, it can be a matter of personal preference to suit the individual.

Setting Physical Activity Goals

How can be sure to include physical activity in your daily routine?
* Set realistic fitness goals (USDA recommended a minimum of 60 minutes a day).
* Includes all sort of activity
1. Physical Education Class
2. Playing Sports
3. Household Tasks (mowing the lawn, cleaning your room)
4. School or community may offer programs that provide some variety of fun and healthful activities.
Factors that may affect your decision making includes:
1. Cost - Some activities require specialized and possibly expensive equipment.
2. Where your Live - for convenience you want to do an activity that you can do locally, without spending a lot of
time travel. What type of terrain, climate, what type of activity does the region best lend itself?
3. Your level of health - some health condition has risk that need to be considered when planning a program.
4. Time and Place - build your program into your daily routine. Example: don’t schedule a jogging program for 6:00
am if you are not a morning person.
5. Personal Safety - think about your own safety when building a program, don’t go for runs through unsafe or dark
areas.
7. Comprehensive Planning - select activities that address all five areas of healthrelated fitness
Basic Principles of Physical Activity Program
1. Overload - Working the body harder than it is normally worked. It builds muscular strength and contributes to
overall fitness. This achieved by increasing weight, repetitions, or sets.
2. Progression - is the gradual increase in overload necessary to achieve higher levels of fitness. As an activity gets
easier increase the number of reps, sets, or the time spent doing the activity.
3. Specificity - indicates that particular exercise and activities improve particular areas of health-related fitness. Ex.
Resistance training builds Muscular Strength and Endurance, while aerobics exercise improves Cardio-respiratory
Endurance.
4. Reversibility - development of muscles will take place if regular movement and execution are done, and if activity
ceases, it will be reversed. This shows that the benefits and changes achieved from overload will last only if training
continues. The training effects are lost if the training is discontinued.
3 BASIC STAGES OF A FITNESS PROGRAM
1. WARM - UP This prepares the muscles for work. Any exercise such as walking, jogging, cycling, jumping rope, that
will raise the body temperature. Then an easy stretching of the large muscles.
2. THE WORKOUT The part of an exercise program when the activity is performed at its highest peak. To be effective
the activity needs to follow the F.I.T.T formula.
3. COOLDOWN Is an activity that prepares the muscles to return to a resting state. Cooldown can be done by slowing
down the activity.

LESSON 4 Engages in MVPA - A Healthy Lifestyle

Moderate Physical Activity: Moderate - intensity activities are those that get you moving fast enough or strenuously
enough to burn off three to six times as much energy per minutes as you do when you are sitting quietly or exercises
that clock in at 3 to 6 MET’s. Vigorous activities burn more than 6 MET’s. moderate activity includes walking,
gardening, dancing, cycling, active recreation, and swimming.
Moderate activity feels somewhat hard. Here are clues that your exercise intensity is at a moderate level:
■ Your breathing quickens, but you’re not out of breath.
■ You develop a light sweat after about 10 minutes of activity.
■ You can carry on a conversation, but you can’t sing.
Vigorous Physical Activity: Vigorous-intensity activities are defined as activities 6 MET’s. these activities require
more oxygen consumption than light activities. Some examples of vigorous physical activities include running (5
mph), fast swimming, shoveling, jumping rope, aerobics and carrying heavy (i.e. Bricks).
Vigorous activity feels challenging. Here are clues that your exercise intensity is at a vigorous level:
■ Your breathing is deep and rapid.
■ You develop a sweat after only a few minutes of activity.
■ You can’t say more than a few words without pausing from breathing.
It includes Nowadays, metabolic equivalents (METs) are commonplace on display panels of treadmills, stair climbers,
elliptical trainers and other cardiovascular machines, yet METs are often ignored because exercisers simply don’t
know what they are or how to use them. This is unfortunate, because monitoring METs is a great way for personal
trainers to measure clients’ fitness levels and see improvements in exercise capacity.
What is a MET stand for?
“MET” is another name for metabolic equivalent; a measure of exercise intensity based on oxygen consumption.
More specifically, a single MET is defined as the amount of oxygen a person consumes (or the energy expended) per
unit of body weight during 1 minute of rest. It is equal to about 3.5 milliliters (ml) of oxygen consumption per
kilogram (kg) of body weight per minute, or 1 kilocalorie (kcal) per kg of body weight per hour (Brooks, Fahey &
White 1995). For example, 1 MET for a 70 kg person (154 pounds) is equal to an oxygen consumption of 245 ml per
minute (i.e., 3.5 ml · kg-1 · min-1 x 70 kg), or approximately 70 kcal per hour (i.e., 1 kcal x 70 kg). In other words, if a
client weighs 154 pounds, he will burn about 70 calories an hour just sitting around.
Here are the differences between Moderate and Vigorous Physical Activity
Exercise experts mean activity in metabolic equivalent, or MET’s. One MET is defined as the energy it takes to sit
quietly. Physical activity of all kinds can be performed in a variety of intensities, ranging between light, moderate and
vigorous (high) intensity activity. The understanding between intensity levels is important to understanding the
current physical activity.
This table shown the difference between the two (2) Physical Activity based on the level of effort in doing such
activities.
Table # 1.2: Showing Light, Moderate, and Vigorous Intensity
This tables shown the differences between light, moderate, and vigorous physical activity based also the level of
effort in doing an activities.

Understanding exercise intensity:

When you’re doing the activity. Such as walking or biking, exercise intensity correlates with how hard the activity
feels to you. Exercise intensity is also shown in your breathing and heart rate, whether you’re sweating, and how
tired your muscles feel.
There are two ways to measure exercise intensity:
● How you feel. exercise intensity is a subject's measure of how hard physical activity feels to you while you’re doing
it -- your perceived exertion, your perceived exertion level may be different from what someone else feels doing the
same exercise. For example, what feels to you like a hard run can feel like an easy workout to someone who’s more
fit.
● Your heart rate. your heart rate offers a more objective look at exercise intensity. In general, the higher your heart
rate during physical, the higher your exercise intensity.
Here how to get your Target heart rate;
According to Hoeger and Hoeger (2011), research indicates a more favorable prediction using the computation
below than the equation 220 - age. Here are the steps to get your target heart rate.
1. Estimate your maximal heart rate (max HR/MHR) according to the following formula: MaxHR/MHR = 207 - (0.7 ×
age)
2. Check your resting heart rate (RHR) sometimes in the evening after sitting quickly for 15 to 20 minutes. You may
take your pulse for 30 seconds and multiply by 2 or take it for a full minute.
3. Determine heart rate reserve (HRR) using this formula: HRR = MHR - RHR
4. Calculate the training intensity at 30, 40, 60 and 85 percent. Multiply HRR by the respective 0.30, 0.40, 0.60 and
0.85 and then add the HRR to all four training intensities.
Example: 60% Training intensity = HRR × 0.60 + RHR
Here is the example computation on how to get the heart rate according to Hoeger and Hoeger (2011). as if the age
of the students is 19 years old.
Step #1: maxHR / MHR = 207 - ( 0.7 × age )
= 207 - ( 0.7 × 19 )
= 207 - (11.9 )
MHR = 195.1
Step #2: RHR = (take your pulse rate for 30seconds (45) and multiply by 2
 RHR = 90
Step #3: HRR = MHR - RHR
= 195.1 - 90
HRR = 105.1
Step #4: 60% Training Intensity = HRR × 0.60 + RHR
= ( 105.1 × 0.60 ) + 90
= 63.06 +90
= 153.06
*(Therefore, your heart rate according to Hoeger (2011) and we relate to the rate of perceive exertion (RPE), the
results are 153.06, which means “Hard” your effort of the activity required depends on how to improve and pushing
to do more physical activities.