PROGRAMS ENHANCING CLASSIFICATIONS OF PHYSICAL

ACTIVITY
PHYSICAL ACTIVITY
 Occupational
 Physical Inactivity- Hardheadedness,
 Transport Related
Laziness, & World’s Biggest Killing
 Household
Diseases
 Recreational
 Physical Inactivity can cause: Cardio
Vascular Disease, Cancer, Diabetes, BENEFITS OF BECOMING PHYSICALLY
Chronic Respiratory Diseases FIT

 Physical Fitness is a condition that allow

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
include aerobic capacity, muscular
endurance, flexibility, and body
composition. These components are
PROGRAMS IMPLEMENTED important in preventing injuries and
noncommunicable diseases such as heart
1. Hataw
disease and cancer.
 A physical program launched by the
DOH in 1994, is a mix of exercise and BENEFITS OF BEING ACTIVE AND
dance which can be done almost PHYSICALLY FIT involves:
anywhere.
2. E-Di Exercise  Muscular Strength, Aerobic Capacity,
 EDI’s exercise protocol is what sets us Flexibility, Muscle Endurance, & Body
apart from other fitness facilities. The Composition
key is that all exercises are performed 1. Aerobic Capacity. It is the ability of the
using extremely slow motion. heart, lungs, and blood vessel to supply
3. Go4Health oxygen and nutrients to the working
 a program that aims to prevent and muscle efficiently in order to sustain
control the prevalence of these diseases prolonged rhythmical exercise.
known collectively as non- 2. Muscular Strength. It is the ability of
communicable diseases. the muscle to generate the greatest
4. Mag HL Tayo force. One repetition maximum is the
 a helpful tool in establishing healthy heaviest load that can be lifted in one
eating habits and enhancing the overall repetition.
health of Filipinos. 3. Muscle Endurance. It is the ability of
the muscle to resist fatigue when
PHYSICAL ACTIVITY AND EXERCISE performing multiple repetitions of a
submaximal load.
 Physical activity involves any bodily
4. Flexibility. It is the ability to move a
movement cause by muscular
joint without pain over its entire range
contractions.
of motion.
 Teenagers are encourage to engage in
5. Body Composition. It refers to the total
physical activities for 60 minutes
make-up of the body using the concept
everyday.
of two component model: lean body
mass and the body fat.
 equipment that provides a
cardiovascular workout that targets the
upper body only).
IMPORTANCE OF AN ACTIVE LIFESTYLE
Regular, moderate to high intensity of
RESISTANCE EXERCISE
physical activity, and exercise was proven to
improve overall health and fitness. Such:  Require the muscle to contract against
an external load in order to improve
 Improves bone, joint, and muscle
muscular strength, muscular endurance,
strength
and bone strength.
 Develops motor control and
 Examples: TRX (Total Resistance
coordination
Exercise), squats, lunges, deadlifts, chin
 Helps maintain a healthy body
ups/pull ups, push-ups, & bench press
composition
 Improves the psychological functioning STRETCHING EXERCISE
of an individual
 Increase the elasticity of muscle and
 Increases the efficiency of the lungs and
tendons surrounding the joint in order
heart
to improve flexibility.
 Increases muscle strength and
 Examples: static stretching, ballistic
endurance
stretching, and dynamic stretching.
 Protects from musculoskeletal problems
such as “low” back pain What changes or adaptations will occur
 Possibly delays the aging process as a result of aerobic exercise?
 Reduces the risk of cardiovascular
diseases such as coronary artery  A regular aerobic exercise will stimulate
disease and stroke changes in various organs and tissues of
 Promotes healthy cholesterol level the body but is more emphasized in the
 Helps regulate blood pressure cardiovascular system.
 Decreases the risk of breast and colon  The muscles are able to extract more
cancer oxygen from the blood, which translates
 Improves control over anxiety and to an increased maximum amount of
depression oxygen that the body can utilize
 Builds self-esteem and social interaction (VO2max).
 The adaptation that lead to an increase in
EXERCISE VO2max are due to the changes that
 Repetitive movements that aim to happen in the heart, blood vessels, blood,
improve one or more components of and muscles.
fitness. PSYCHOLOGICAL BENEFITS FROM
CLASSIFICATION OF EXERCISES EXERCISE

 Aerobic Exercise  Psychological

 Resistance Exercise  Emotional
 Stretching Exercise  Intellectual
As we perform an exercise our brain
produces endorphins that helps in
AEROBIC EXERCISE increasing our moods.
 Involve large muscle groups that People use exercises to cope:
performs rhythmic and continuous
movement for a prolonged period of time  Stress, controlling their depression
in order to improve aerobic capacity.
 Examples: swimming, cycling, using an
elliptical trainer, walking, rowing, using
an upper body ergometer (a piece of
 4. ACTION STAGE
 Which is the day the individual initiates
the new behavior.
 The temptation to backslide is greatest
during this stage.
UNHEALTHY HABITS OF A PERSON’S 
LIFESTYLE 5. MAINTENANCE STAGE
 Healthy habits are hard to adopt. A  Occurs when the individual has
new “healthy” behavior has to be consistently practiced the new behavior
consistently and consciously performed to for more than 6 months.
kick the old habit. Old habits/ unhealthy  The tendency to backslide to the old
habits are hard to break because the habits is minimal.
brain had been programmed to make BARRIERS TO AN ACTIVE LIFESTYLE
behavior or action part of its default.
 Changing an old habit is an arduous task
but not an impossible one.
 If you plan to change your habit, you
must do it consistently for 6 months in
order for your brain to process the new
habits.
STEPS/STAGES:
1. PRE-CONTEMPLATION STAGE
 To recognize the practice of unhealthy
habit that goes beyond the knowledge of
existence.
 According to the Transtheoretical
Model (Prochaska and Velicer, 1997), a
person remains in the first stage or
Pre-contemplation stage if he/she
does not recognize the presence of an
unhealthy habit and the importance of
changing his/her behavior.
2. CONTEMPLATION STAGE
 Many smokers know that smoking is a
risk factor for lung cancer and other
diseases.
 They remain in the pre-contemplation
stage by knowing these, but when one
of their loved ones, who is also a smoker
is, diagnosed with lung cancer, they will
start to think whether it’s time to give SUMMARY:
up the habit. It is during this time that  Physical inactivity is one of the major
they move to the Contemplation stage. risk factors in developing non-
 The person starts to recognize the communicable diseases such as heart
presence of an unhealthy habit and and Type2 diabetes.
starts to think of discarding the  The importance of engaging in various
unhealthy habit. In this stage, the forms of physical activity has been the
individual has convinced themselves to theme of hundreds of studies.
change their unhealthy habits.  There are several guidelines that were
3. PREPARATION STAGE created to help Filipinos in choosing
 Once an individual is convinced to make activities and exercise.
changes, they start to prepare the actual  Each type of exercise stimulates as a
date and time to start a new behavior. different adaptive response that will
 benefit the psychological and mental principle of disuse. If your energy systems
well-being of the individual. are not utilized, they deteriorate to a level
 As the individual initiates a new positive that matches your level of activity. It
behavior, he/she will go through indicates that disuse or inactivity results
different stages of change, which entail in loss of benefits achieved in
different obstacle and challenges. overloading. In order to maintain a
desired level of fitness, you need to
EXERCISE PROGRAM DESIGN
continue to provide an exercise overload.
PRINCIPLES OF EXERCISE TRAINING
You cannot “bank” fitness, neither can
 Principle of Overload- states that the you “store” it. The principle states that if
body must work harder than what it is an individual stops to exercise, the body
used to in order for it to adapt. It implies gradually returns to its initial level of fitness.
that exercise is a controlled form of stress
that will stimulate the body to become
stronger. The following are guidelines that can help in
 Principle of Progression- states that the determining fitness goals:
body should experience a gradual
1. Write short-term and long-term
increase in workload. If the principle of
performance goals.
overload asks “How hard?” then the
 a short-term goal is something that can
principle of progression asks “How soon?”
be achieved in 6 to 8 weeks while a
the body will get injured if it experiences
long-term goal is something that can be
a workload that is too hard and too soon.
achieved in 6 months or more. A long-
A reasonable time frame is to increase the
term goal is usually made of several
load after two weeks. However, it is
short-term goals that build on each other.
recommended that you do not increase the
2. Set realistic goals.
workload by more than 10% from the
 it is important that goals are attainable
previous week.
in the given period. Review your current
 Principle of Specificity- states that the
fitness level and decide on modest gains.
body will adapt specifically to the
You can also ask your teacher or friends
workload it experienced. It implies the
who exercise for a possible goal. This
improvements in fitness level will be
will keep you from getting frustrated.
limited to the activities that one is
3. Write specific goals.
performing. The application of this
 write a goal for each fitness component
principle is not only on the movement or
instead of writing a general one. A
activity performed but to the intensity at
specific goal helps you focus on what
which it is performed.
has to be done.
 Principle of Individuality- states that 4. Write a fitness contract.
no two persons are the same and their  a fitness is a concrete commitment. It is
rate of adaptation to the same workload a visual reminder of the goals you have
differs. This principle emphasizes the identified and it strengthens your
need to create an exercise program that is resolve to keep your exercise program. It
individual-specific. All individuals have makes you accountable for the
different performance goals, fitness consequences of your actions.
attributes, lifestyle, and nutritional
preferences; they respond to exercise and SMARTER
its physical and social environments in
 Specific- What, why, who, when, and
their own unique way.
how? You should have a definite direct
 Principle of Reversibility- the
target objective.
adaptations that take place as a result of
 Measurable- Objective should be
training are all reversable. While an
measurable to truthfully gauge your goal.
exercise program requires rest for the
body to recover, too much rest may be  Attainable/Achievable- Goals should be
counterproductive. The Principle of stimulating, neither too comfortable nor
Reversibility is another way of stating the too difficult.
 Realistic- Goals should be attainable  Difficulty level of the exercise or
given the resources, effort, and time. work demand.
 Time- Goals must be timely, helpful, and  Time
attainable in a period of time.  Or duration of an exercise session is
influenced by the intensity and the type
of activity performed.
 Exciting- Goals must be motivational and  An exercise that is performed at a high
encouraging to level up and improve. intensity cannot be sustained for long
 Recorded- Evaluate the workout you have period.
done, its regularity, moderation, time  Duration or distance covered or work
give, and the progress made with the type demand.
of training.  Type
 The type of activity is influenced by the
fitness goal and the current fitness level.
 The program should be designed so that
the exercise is the best activity to
specifically address the fitness goal.
 Mode of exercise or activity.
An exercise workout has three
components:
Warm-up, Exercise load, Cool down


FIT PRINCIPLE
Frequency, Intensity, Time, Type

 Frequency
 Of an exercise program depends on the
current fitness level and the type of
activity performed. It is important to
provide rest days to allow the body to
recover.
 Beginners should exercise less
frequently as compared to athletes.
 Number of sessions in a week.
 Intensity
 Of an exercise, refers to the difficulty
level of the workout.
 This factor is affected by the current
fitness level and the time allotted to an
exercise session.
 Current research indicates that exercise
intensity is the most important factor in
improving fitness level.