Physical Education and

Health 11
Mr. Anthony F. Balatar Jr.
Subject Instructor
Read the situation.
“As usual, I was running late for my 8 o’clock class. Typically, I do not wait in line to
ride a tricycle going to school, but that time, there was a long line of passengers, I
decided to run to school which is about two kilometers away. By the time I got there, I
could hardly breathe! I couldn’t believe how out of shape I was, especially since I was
part of the athletics team when I was in Grade 9. I haven’t run for a year, but I never
thought running two kilometers would be that hard. That experience made me think
about getting back into shape. It’s not that I want to become a competitive runner again,
but I certainly want to feel better the next time I have to run when I’m late for class.”

-Arnold, Grade 11 student

Read the situation.

“My dad suffered a heart attack two years ago. He was fortunate to have
survived the event. It made us realize the importance of adopting a healthy
lifestyle. My father had to make a 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 changes for the rest of our lives.”

-Robert, Grade 11 student

 Chapter 1
Exercise for Fitness
Topics to be discussed:
A. Physical Activity and Exercise
B. Importance of an Active Lifestyle
C. Barriers to an Active Lifestyle
 Physical Activity VS Exercise
Physical Activity – defined as bodily movements produced by the
skeletal muscles that lead to energy expenditure. It can be classified
into four domains:
1. Occupational – these are work – related activities such as
climbing the stairs or lifting objects.
2. Domestic – these are activities done at home such as household
chores.
3. Transportation – these are activities for travelling or for
commuting.
4. Leisure Time – these are activities for recreation. It may be
sports, exercise and hobbies.
 Activity #1 – Lifestyle Check

Create a one-month day-to-day activity.

Indicate the food you eat (breakfast, lunch,
snack, and dinner), sleeping and wake-up time,
and the time of exercise (if ever). Reflect and
make a self-assessment of your daily routine.
 Activity #1 – Lifestyle Check

Based on your daily physical activity, classify

each according to its domain.
Ask your friend or your neighbor who is a health
conscious to know their ways on how to achieve
an active lifestyle.
 Physical Activity VS Exercise
Exercise – is a type or subcategory of physical activity.
It is incorrect to use physical activity interchangeably with exercise
because not all physical activities may be classified as exercise.

According to Buckworth and Dishman, “exercise is a planned,

structured, and repetitive bodily movements that someone engages
in for the purpose of improving and maintaining physical fitness or
health.”
 Types of Physical Activities
1. Aerobic Activities – also known as cardio or endurance activity.
It improves the efficiency of aerobic energy production and
cardiorespiratory endurance.
2. Muscle – strengthening Activities – are collectively called
resistance training. It improve muscular strength and muscular
power.
3. Bone – strengthening Activities – also referred as weight –
bearing or weight – loading activity. It produces force on the
bones that promotes bone growth and strength.
 Types of Exercises
1. Aerobic Exercise – it involves large muscle groups that perform
rhythmic and continuous movement for a prolonged period of
time in order to improve aerobic capacity.
2. Resistance Exercise – require the muscle to contract against an
external load in order to improve muscular strength, muscular
endurance and bone strength.
3. Stretching Exercise – increase the elasticity of muscles and
tendons surrounding the joint in order to improve flexibility.
 What are programs are being implemented by national
and international institutions to encourage Filipinos to
reduce physical inactivity?
1. Department of Health (DOH)
2. World Health Organization (WHO)
These are the organizations and agencies aim to decrease the
prevalence of sedentary lifestyle and lifestyle diseases. Some of
the programs are:
a. HATAW
b. E-di Exercise
c. Mag HL Tayo
d. Go4 Health
What is the recommended level or amount of
physical activity to maintain good health?
 At least 60 minutes everyday.
What are the benefits of becoming active and
being physically fit?
 Cardiovascular Endurance
 Muscular Strength
 Muscular Endurance
 Flexibility
 Body Composition
 Health Related Fitness Components
1. Cardiovascular Endurance – 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.
2. Muscular Strength – it is the ability of the muscle to generate the
greatest force. A good strength level protects an individual from
severe injuries when he/she slips or falls.
3. Muscular Endurance – It is the ability of the muscle to resist
fatigue when performing multiple repetitions of a submaximal
load.
 Health Related Fitness Components
4. Flexibility – it is the ability to move a joint without
pain over its
entire range of motion. An adequate degree of flexibility is
important to prevent injury and to maintain body mobility. It can be
greatly improved by stretching.
5. 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.
 Activity #2 – Let’s Get Physical
Based on your daily routines, create a video
demonstration on how to show the different
types of physical activities.
Create a one-month well – planned and
structured exercises. Each day should have at
least 45 – 60 minutes. Please observe proper
decorum in conducting exercises. Document this
activity through a vlog. Integrate the different
fitness components.
Importance of an Active Lifestyle
 Improves bone, joint and muscle strength
 Develops motor control and coordination
 Helps maintain a healthy body composition
 Improves the psychological functioning of an individual
 Increases muscle strength and endurance
 Protects from musculoskeletal problems such as “low back” pain
 Possibly delays the aging process
 Reduces the risk of cardiovascular diseases such as coronary artery
disease and stroke
Importance of an Active Lifestyle
 Promotes healthy cholesterol level
 Helps regulate blood pressure
 Decreases risk of Type 2 diabetes
 Reduces the risk of breast and colon cancer
 Improves control over anxiety and depression
 Builds self esteem and social interaction
 Stages of Change Unhealthy Habits
A. Pre – Contemplation Stage – if he/she does not recognize the presence
of an unhealthy habit and the importance of changing his/her behavior.
B. Contemplation Stage – once an individual becomes dedicated to the
idea of adopting a positive behavior.
C. Preparation Stage – once an individual is convinced to make the
change, he/she starts to prepare for the actual date and time to start a
new behavior.
D. Action Stage – an individual initiates a new behavior.
E. Maintenance Stage – where the tendency to backslide to the old habits
is minimal.
 Barriers to an Active Lifestyle
Barrier Solution
Prioritize activities and cut back some time from the non – essential
I do not have the time
activities to be able to exercise
Make a physical activity diary and analyze which part of the day you
I am always tired
have more energy and schedule your workout around that period
Read journals and articles on the best practices as well as ask people
I do not know how
who have been successful at adopting the healthy behavior
There are numerous exercise regimens that are not expensive such as
I do not have enough money
running and swimming
Inform family and friends about the new behavior or join an activity
I do not feel support
club that has the same interests
Create a list of pros and cons of the positive behavior instead of the
I am not motivated
outcome and write a SMART goal.
Identify what triggers the backslide and be conscious when it happens;
I lack willpower
implement a reward system
I easily got discouraged Avoid negative self talk and replace them with encouraging words
 Activity #3 –

Conduct an interview to your friend or neighbor

who experienced/underwent the following:
- Stages of Change of Unhealthy Habits
- Barriers for an Active Lifestyle (ask them how
did they overcome such barriers)