PE & HEALTH

Exercise for Fitness

Everyone wants to be fit and healthy. There are over a hundred researchers that show how to achieve
fitness and wellness-the clear solution is to move more and eat well.

Physical Activity and Exercise

(What is recommended level amount of physical activity to maintain good health?)
The general idea of health promotion strategies is to encourage Filipinos to move more. It is
recommended that teenagers engage in physical activity for at least 60 minutes every day. In 2008, the
Food and Nutrition Research Institute (FNRI) reported that 86% of Filipino high school students in
Manila fail to achieve the recommended physical activity level.

• 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.
While physical activity is different from exercise, research shows that both physical activity and
exercise can improve one’s well-being.

The Filipino Guide Pyramid

The Physical Activity Pyramid provides
a graphic representation of how physical fitness
can be achieved. Daily activities at the base of
the pyramid are low intensity and should be
performed as often as possible for at least 30
minutes. The activities on the second and third
levels are activities that are moderate to high
intensity, which should be performed at least 30
minutes as well. The difference between the
activities is that those on the second level should
be performed 3 to 5 times a week while those in
the third level should be performed 2 to 3 times
a week. The tip of the pyramid consists of
activities that should be performed occasionally.

What are the benefits of becoming active and being physically fit?
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. Physical fitness is a broad term
and has many components.
 The health-related components of fitness include aerobic capacity, muscular strength, muscular
endurance, flexibility, and body composition. These components are important in preventing injuries and
noncommunicable diseases such as heart disease and cancer.

• 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.
The ability to deliver and utilize oxygen is an indicator of a healthy heart. Activity test example:
Running
• Muscular Strength - It is the ability of the muscle to generate the greatest force. A good strength
level protects an individual from severe injuries when he/ she slips or falls. Activity test example:
Weightlifting
• Muscular Endurance - It is the ability of the muscle to resist fatigue when performing multiple
repetitions of a submaximal load. It can also refer to the period in which a muscle is able to hold a
contraction. Activity test or example activities: Push-ups and Curl-ups.
• Flexibility - It is the ability to move a joint without pain over its entire range of motion. An
adequate degree level of flexibility is important to prevent injury and to maintain body mobility.
It can be greatly improved by stretching. Activity test or example activity: Sit and Reach.
• Body Composition - It refers to the total make-up of the body using the concept of two
component model: the elan body mass and the body fat. It is often reported as the ratio of fat mass
with the overall body mass. Activity test or example activity: Waist Circumference.

Importance of an Active Lifestyle

• Improves bone, joint, and muscle strength.
• Develops motor control and coordination.
• Helps maintain a healthy body composition.
• Improves psychological functioning of an individual.
• Increases the efficiency of the lungs and the heart.
• Increases muscle strength and endurance.
• Protects from musculoskeletal problems like “low” back pain.
• Possibly delays the aging process.
• Reduces the risk of cardiovascular diseases such as coronary artery disease and stroke.
• Promotes healthy cholesterol level.
• Helps regulate blood pressure.
• Decreases risk of Type 2 Diabetes.
• Reduces the risk of breast and colon cancer.
• Improves control over anxiety and depression.
• Builds self-esteem and social interaction.
The health benefits of regular exercise have been confirmed by hundreds or researchers in the past 20
years. Notable health institutions such as DOH and WHO have strong advocacies toward the
promotion of an active lifestyle.
What types of exercise can be performed to derive these health benefits?
An exercise program can consist of several exercises. Exercises are repetitive movements that
aim to improve one or more components of fitness. Exercises are generally classified aerobic exercise,
resistance exercise, or stretching exercise.

• Aerobic Exercise - Aerobic exercises involve large muscle groups (e.g., thighs) that perform
rhythmic and continuous movement for a prolonged period to improve aerobic capacity.
Examples include swimming, biking, running, and dancing.
• Resistance Exercise - Resistance exercises require the muscle to contract against an external load
(e.g., barbell) to improve muscular strength, muscular endurance, and bone strength. Examples
include TRX (Total Resistance Exercise), Thera-Band, and Resistance Machines.
• Stretching Exercise - Stretching exercises increase the elasticity of muscles and tendons
surrounding the joint to improve flexibility. Examples include static stretching, ballistic
stretching, and dynamic stretching.

Barriers to an Active Lifestyle

Everyone has a unique set of barriers. There are no hard and fast rules for each barrier, and they
should be dealt on a case-to-case basis. However, there are guidelines that can be used to deal with these
barriers.

Barrier Solution

I do not have the Prioritize activities and cut back some time from non-essential activities to be
time able to exercise

I am always tired Make a physical activity diary and analyze which part of the day you have more
energy and schedule your work-out around the period

I do not know Read journals and articles on the best practices as well as ask people who have
how been successful at adopting the healthy behavior

I do not have There are numerous exercise regimens that are not expensive such as running,
enough money walking, biking, swimming

Solution
Barrier

I do not feel Inform family and friends about the new behavior or join activity club that has
support the same interests

I am not Create a list of pros and cons of the positive behavior that will serve as a
motivated reminder; Focus on changing the behavior instead of the outcome and write a
SMART goal
 I lack willpower Identify what triggers that backslide and be conscious when it happens;
Implement a reward system

I easily get Avoid negative self-talk and replace them with encouraging words
discourage

The barriers in the preparation stage are common to people who are adopting a healthy behavior
for the first time. Many people who have not tried an active pursuit are anxious, have low self-esteem,
and do not believe that they the ability to change. It is important for them to realize that their barriers are
perceptions of the situation. Their attitude toward physical activity lets them perceive the situation as
difficult and full of obstacles. The sooner he/ she realizes that these perceptions are not gospel truths, the
quicker the individual can initiate the healthy behavior.