Guide Question: What are the indications
of a physically fit individual?
Health: It is the level of functional or metabolic
efficiency of a living organism. In humans it is
the ability of individuals or community to
adapt and self-manage when facing physical,
mental, or social challenges.
What program are being implemented by
national and international institutions to
encourage Filipinos to reduce physical
inactivity?
Year Communicab Non All
le communicabl
e
2000 247.3 570.7 877.2
2012 226.4 720.0 1,000.2
Table 1.1. Number of deaths attributed to
communicable and noncommunicable diseases for
every 100,000 deaths in the Philippines.
ATAW & E-di Exercise PROCLAMATION NO. 1159
DECLARING 14 FEBRUARY 1998 AND EVERY YEAR
THEREAFTER
AS “BARANGAY HATAW FITNESS AND SPORTS DAY”
THROUGHOUT THE COUNTRY
"Pilipinas Go4Health" is a nationwide healthy lifestyle
movement that aims to inform and engage the youth as well as
adults in forming healthy habits and practicing a healthy lifestyle
through the promotion of 4 healthy behaviors ("go smoke-free,"
"go sustansya," "go sigla" and "go slow tagay.")
Physical Activity –
involves any bodily
movement caused
by muscular
contractions that
result in the
expenditure of
energy.
Exercise– Is a
planned program
of physical
activities usually
designed to
improve physical
fitness with the
purpose of
increasing physical
fitness level.
Physical Fitness – Is a condition that
allows the body to effectively cope
with the demands of daily activities
and still has the energy to enjoy other
active leisure activities.
The Health-Related Components of Fitness
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
The Health-Related Components of Fitness
2. Muscular Strength–
It is the ability of the
muscle to generate
the greatest force.
The Health-Related Components of Fitness
3. Muscular
Endurance– It is the
ability of the muscle
to resist fatigue when
performing multiple
repetitions of a
submaximal load.
The Health-Related Components of Fitness
4. Flexibility– It is the
ability to move a joint
without pain over its
entire range of
motion.
The Health-Related Components of Fitness
5. Body Composition–
It refers to the total
make-up of the body
using of two concept
component model:
the lean body mass
and the body fat.
Importance of an active lifestyle
1. Improves bone;
2. Develops motor control and coordination;
3. Helps maintain a healthy body composition;
4. Improves psychological functioning of an individual;
5. Increases the efficiency of the lungs and heart;
6. Increases muscle strength and endurance;
7. Protects from musculoskeletal problems such as “
8. Possibly delays the aging process;
9. Reduces the risk of cardiovascular diseases such as coronary artery
disease and stroke;
[Link] healthy cholesterol level;
[Link] regulate blood pressure
[Link] risk of Type 2 diabetes;
[Link] control over anxiety and depression; and
[Link] self-esteem and social interaction.
What types of exercises can be performed to
derive these health benefits?
1. Aerobic Exercise–
involves large muscle
group (e.g., thighs) that
perform rhythmic and
continuous movement
for a prolonged period
of time in order to
improve aerobic
capacity. Ex: swimming,
biking, dancing, and
What types of exercises can be performed to
derive these health benefits?
2. Resistance Exercise–
Requires the muscle to
contract against an
external load (e.g.,
barbell) in order to
improve muscular
strength, muscular
endurance, and bone
strength. Ex: Thera-
Band
What types of exercises can be performed to
derive these health benefits?
3. Stretching Exercise–
Stretching exercises
increases the elasticity
of muscles and tendons
surrounding the joint in
order to improve
flexibility. Ex: Static
Stretching, Ballistic
Stretching, and
Dynamic Stretching.
What changes or adaptations will occur as a
result of aerobic exercise?
It helps the body adapt to the increased demands
by allowing more oxygen and nutrients to the
exercising muscles. 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 (VO2
max).
How important is stretching exercise in
improving performance?
The evident effects of stretching exercises are felt
when an athletes suffers injury or when person
gets older. When the joint condition deteriorates
as a result of injury or aging, the muscles
surrounding the joint lose elasticity, leading to
stiffness.
Are there psychological benefits from
exercise?
Exercise psychologists found strong evidence that
regular exercise improves the mood of an
individual and reduces anxiety. Some form of
stretching exercise trigger relaxation by reducing
muscle tightness. Exercise is also claimed to
stimulate the release of feel-good brain
chemicals called endorphins.
Why is it hard to change unhealthy habits?
Transtheoretical Model (Prochaska and
Velicer, 1997)
Pre-Contemplation Stage– If he/she does
not recognize the presence of an
unhealthy habit and the importance of
changing his/her behavior.
Contemplation Stage– Once the
individual becomes dedicated to the idea
of adopting a positive behavior he/she
enters Contemplation stage. For
example, many smokers know that
smoking is a risk factor for lung cancer.
and diseases.
Preparation Stage– Once an individual is
convinced to make the change he/she
Barriers to an Active Lifestyle
Barrier Solution
I do not Prioritize activities and cut back some time from the non-
have the essential activities to be able to exercise.
time
I am always Make a physical activity diary and analyze which part of
tired the day you have more energy and schedule your work-
out around that period.
I do not Read journals and articles on the best practices as well as
know how ask people who have been successful at adopting the
healthy behavior.
I do not There are numerous exercise regimens that are not
have expensive such as running and swimming.
enough
money
Figure 1.2. Possible ways to solve various
I do not feel Inform family and friends about the new behavior or join
barriers that
support are
activity clubcommon during
that has the the
same interest
PREPARATION STAGE.
Barriers to an Active Lifestyle
Barrier Solution
I am not Create list of pros and cons of the positive behavior that
motivated will serve as a reminder; Focus on changing the behavior
instead of the outcome and write a SMART Goal
I lack will Identify what triggers the backslide and be conscious
power when it happens; Implement a Reward system.
I easily get Avoid negative self talk and replace them with
discourage encouraging words
Figure 1.3. Possible ways to solve various
barriers that are common during the ACTION
STAGE