WEEK 3

FILIPINO
PYRAMID
ACTIVITY GUIDE
OBJECTIVES
• Describe the Filipino Activity Pyramid and explain the different bases.

• Discuss the steps that can be taken to make an exercise program safe, effective,
and successful.

• Explain how much exercise is recommended for developing health and fitness.

• Construct and design a personalized Activity Pyramid as part of self-reflection on

fitness
BACKGROUND STUDY
The illustrations of Food Pyramid guides help people to vividly visualize the
right proportion and amount of food needed to maintain health.

Scientific findings shows that regular exercise is equally important in

maintaining cardiovascular health .

Recently, a study also showed that regular physical activity and exercise
could preventor decrease the incidence of death among patients with
medical and cardiac problems. These findings are news for everyone.
Continuation . . . . . .
• The Philippines Association for the Study of Overweight and Obesity (PASOO),
they conceptualized the FILIPINO PYRAMID ACTIVITY GUIDE.

• Similar to the food pyramid guide, it is intended to help diabetes educators

illustrate more clearly which activities would be beneficial to their patients.

• They also indicated easy action words to indicate activities that would provide the
most benefit in terms of cardiovascular and metabolic health .

• Included in the guide is the number of calories burned per minute per
kilogram of body weight of the person performing the activity
It is a diagram that
shows the different
kinds of physical
activities that you
can do each day in
one week.

It indicates how
often and how long
you can do each
activity in a week.
 BOTTOM LEVEL (DAY –TO-DAY
ACTIVITIES
• These activities should be part of your everyday routines. Walking ,
climbing the stairs and doing household chores could be a good way
to start.

• It includes playing outside, taking the stairs, taking care of your pet,
picking up of your toys, books, walking to the store for errand , or
simply going for a walk with family members.
LEVEL 2 (AEROBIC EXERCISE
RECREATIONAL ACTIVITIES)
• It includes brisk walking , jogging, running , bicycling, rope jumping, and
swimming.

• Badminton, tennis , table tennis, volleyball, basketball, soccer , kickball

and relay races. Filipino games like piko , patintero, or sipa.
LEVEL 3 (STRENGHTENING AND
FLEXIBILITY ACTIVITIES)
• It includes push-ups or pull-ups, shooting baskets, dancing , dodge
ball, or tag playing sport in school or at a park.

• These activities are intended to improve your bone and muscles

strength and improve the strength of your connective tissues.
LEVEL 4 (INACTIVITY LEVEL)

• These includes sitting, watching TV, playing computer games, and

surfing. These kind of activities do strengthen your muscles, heart and
lungs. They do not burn calories or increase use of energy by your
body.