contractions that result in the expenditure of energy. Exercise is a planned program of physical activities usually designed to physical im prov e fitnes s with the increasing purpose of physical fitness level. Physical F i t ne s s is a condition that allows the body to effectively cope with demands the of daily activities and s till energ y to has enjoy other active leisure activities. 1. 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. 2. M u s c u l a r S t r e n g t h
It is the ability of the muscle to
generate the greatest force. 3. M u s c u l a r E n d u r a n c e
It is the ability of the muscle to resist
fatigue when performing multiple repetitions of a submaximal load. 4. Flexibility
It is the ability to move a joint without
pain over its entire range of motion. 5. B o d y C o m p o s i t i o n
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. 1. Improves bone, joint, and muscle strength; 2. Develops motor control and c3o. oHredlipnsa tmioani;ntain a c4o. Immpbody healthy porosviteisonps;ychological functioning of individual; an 5. Increases the efficiency of the lungs and the h e a rt ; 6 . In c reases muscle strength and e7 n. dPruortaencctes ;from 9. Reduces the risk of cardiovascular diseases; 10. Promotes healthy cholesterol level; 11. Helps regulate blood pressure;
12. Decreases risk of Type 2 diabetes.
13.Reduces the risk of breast and colon
c1a4.nIcmeprroves control over anxiety and d e p r es s i o n ; a n d 1 5 . B u i l d s s e lf-esteem and social interaction. 1. Aerobic Exercises These involve large muscle groups that perform rhythmic and continuous movement for a prolonged period of time in order to improve aerobic capacity. 2. R es is ta n c e Exercise These require the muscle to contract against an external load in order to improve muscular strength, muscular endurance, and bone strength. 3. S t r e t c h i n g Exercises These increase the elasticity of muscles and tendons surrounding the joint in order to improve flexibilty. A regular exercise will stimulate changes in the various organs and tissues of the body but is more emphasized in the cardiovascular system. Moreover, the muscles are able to extract more oxygen from the blood, which translates to an increased maximum amount of oxygen that the body can utilize (VO 2 max). Another important adaptation of the cardiovascular system to aerobic exercise is an enhanced capillary network toward the working muscles. There is an increase in plasma volume within two weeks of aerobic training. The adaptation of the body to regular resistance exercise is commonly found in the nervous and musculoskeletal system.
The primary adaptation from resistance
training is an increase in the ability of the muscle to generate force or strength. Stretching exercises are important in improving range of motion around the joints. It helps an individual performing daily tasks with efficiency. Exercises that addresses the flexibility of a joint will improve muscle coordination, connective tissue elasticity, and overall joint strength. A s much a s these biological changes lead to better health, an individual who regularly trains can experience psychological, emotional, and even intellectual benefits.
Exercise psychologists found strong
evidence that regular exercise improves mood of an individual and reduces anxiety. Exercise is also claimed to stimulate the release of feel-good brain chemicals called endorphins.
People also use exercise to cope with
stress and control their depression. Exercise helps in increasing self-esteem and confidence. Directions: Copy the following items. In 3-5 sentences, answer the questions comprehensively.
1. What is the difference between physical
activity and exercise?
2. What is physical fitness? What are the benefits
of becoming active and being physically fit?
3. What are the health-related components of
fitness? How do they differ? Directions: Copy the following items. In 3-7 sentences, answer the questions comprehensively.
4. What are the importance of an active
lifestyle?
5. What are the classifications of exercise?
Habits are behavioral patterns that are performed unconsciously. They are hard to break because the brain had been programmed to make the behavior or action part of its default setting. 1. Pre-contemplation s t a g e A person remains in this stage if he/she does not recognize the presence of an unhealthy habit and the importance of changing his/her behavior. 2. C o ntem p lat io n S t a g e
An individual enters this stage once
he/she becomes dedicated to the idea of adopting a positive behavior. 3. Preparation S t a g e
Once an individual is convinced to
make the change, he/she starts to prepare for the actual date and time to start the new behavior 4. Action S t a g e This is the day the individual initiates the new behavior. According to research, the new behavior has to be consistently performed for at least 6 months before it becomes part of the
sHyoswteemv e.r, this s tage is als o
prone to relapse. The individual 5. M a i n t e n a n c e S t a g e This next stage occurs when the individual has consistently practiced the new behavior for more than 6 months. This is also the stage where the
tendency to backslide to the old habits
is minimal. The c om mon barriers to change usually occur when a person is between the Preparation and Action stages.
Individuals in Pre-contemplat ion and
C o n t e mp la t i o n stage can be motivated to adopt a new behavior by showing the benefits and providing encouragement that change is possible