Lesson 1.3: Physical Activity (PA) Recommendations.
Lesson Summary
Any body movement that involves energy and is carried out by skeletal muscles is
referred to as physical activity. Walking to the mailbox or standing up are basic tasks
that require little energy or effort, but they are still forms of physical activity.
Learning Outcomes
1. Participate in physical activities outside of PE classes independently.
2. Train at a level to match one’s needs and abilities
Discussion
Adolescents and young adults, both male and female, benefit from physical activity.
Physical activity need not be strenuous to be beneficial. Moderate amounts of daily
physical activity are recommended for people of all ages. This amount can be obtained
in longer sessions of moderately intense activities, such as brisk walking for 30 minutes,
or in shorter sessions of more intense activities, such as jogging or playing basketball
for 15-20 minutes. Greater amounts of physical activity are even more beneficial, up to
a point. Excessive amounts of physical activity can lead to injuries, menstrual
abnormalities, and bone weakening.
FACTS
• About 14 percent of young people report no recent physical activity. Inactivity is more
common among females (14%) than males (7%) and among black females (21%) than
white females (12%).
• Participation in all types of physical activity declines strikingly as age or grade in
school increases.
• Only 19 percent of all high school students are physically active for 20 minutes or
more, five days a week, in physical education classes.
• Social support from family and friends has been consistently and positively related to
regular physical activity.
• Helps build and maintain healthy bones, muscles, and joints.
• Helps control weight, build lean muscle, and reduce fat.
• Prevents or delays the development of high blood pressure and helps reduce blood
pressure in some adolescents with hypertension.
Regular physical activity that is performed on most days of the week reduces the risk of
developing or dying from some of the leading causes of illness and death in the United
States. Regular physical activity improves health in the following ways:
• Reduces the risk of dying prematurely from heart disease.
• Reduces the risk of developing diabetes.
• Reduces the risk of developing high blood pressure.
• Helps reduce blood pressure in people who already have high blood pressure.
• Reduces the risk of developing colon cancer.
• Reduces feelings of depression and anxiety.
• Helps control weight.
• Helps build and maintain healthy bones, muscles, and joints.
• Helps older adults become stronger and better able to move about without falling.
• Promotes psychological well-being
The best activities for both are simply to work at a much lower pace in an
aerobic/cardiovascular activity that you are using for training. Examples include slow
cycling on a bike or walking on a treadmill. As a general guideline, a 5 – 10-minute
session should be dedicated for both warming-up and cooling- down.
Benefits of Flexibility
• Allows greater freedom of movement and improved posture
• Increases physical and mental relaxation
• Releases muscle tension and soreness
• Reduces risk of injury
Some people are naturally more flexible. Flexibility is primarily due to one's genetics,
gender, age and level of physical activity. As we grow older, we tend to lose flexibility,
usually as a result of inactivity rather than the aging process itself. The less active we
are, the less flexible we are likely to be. As with cardiovascular endurance and muscle
strength, flexibility will improve with regular training.
Learning Task 1.3
Learning Tasks/Activities
Engage in a training exercise using your own training program
Guide Instructions:
1. Examine and evaluate your Personal Training Program. From the first to the last
day of your Personalized Training Program, Video/ Document yourself using
Timestamp App.
2. Use any video editor app to edit all your videos and make them as short as
possible. A minimum of 3 minutes and a maximum of 5 minutes.
3. As evidence, keep track of your progress using the attached form.
4. Please be guided with the rubrics attached.
5. Submit your output here.
