PHYSICAL

ACTIVIT Y AND
EXERCISE
H E A LT H O P T I M I Z I N G P H Y S I C A L E D U C AT I O N
OBJECTIVES:
1.Serves as a guide for the Senior High
School students in developing their own
training programs.
2.It explores reason why exercise is
beneficial to one’s health as well as
provides ways to remove barriers from
becoming active.
3. The learners independently leads fitness
events with proficiency and confidence
while influencing others positively.
4. The learners understands the value of
fitness and exercise as a habit to optimize
one’s health; as requisite for Physical
Activity (PA) performance; and as a career
opportunity.
ARE YOU LIVING AN
ACTIVE LIFESTYLE?
PRE-ASSESSMENT
• According to the World Health Organization (WHO), a person
who engages in various physical activities can complete at least or
more than 10, 000 steps every day. Track the number of steps
you take each day using pedometer. Rate your physical activity
level based on the following categories.

Number of Steps Classification

Less than 5,000 Sedentary

5,000 to 10, 000 Slightly Active

More than 10, 000 Active

PEDOMETER
An instrument
for estimating
the distance
traveled on
foot by
recording the
number of
steps taken.
WHAT IS PHYSICAL ACTIVITY?
• Involves any bodily movement caused by muscular
contractions that result in the expenditure of
energy.
• It is usually classified according to its purpose such
as occupational, transport-related, household,
and recreational.
• Defined as any bodily movement produced by
skeletal muscles that result in energy expenditure.
(Hayward, 1998)
 THE FILIPINO
PYRAMID
AC T I V I T Y G U I D E

The Filipino Pyramid Activity

guide was developed by the
Philippine Association for
the Study of Obesity and
Overweight (2000) to
encourage Filipinos to
become ore active
• There are different guidelines that can be followed to be
able to satisfy the definition of sufficient physical activity.
The most common is the Physical Activity Pyramid and the
National Guidelines for Physical Activity for Filipinos. The
Physical Activity Pyramid shows that performing more day
to day activities are the foundation in becoming
physically active.
• 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 in
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 and high intensity, respectively, which
should be performed for 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 third level should be performed 2 to 3 times a
week.
• The tip of the pyramid consists of activities that should be
performed occasionally. An individual can achieve physical
fitness by following the recommendations of the Physical
Activity Pyramid.
BENEFITS OF PHYSICAL ACTIVITY
WHAT PROGRAMS ARE IMPLEMENTED BY
NATIONAL AND INTERNATIONAL
INSTITUTIONS TO ENCOURAGE FILIPINOS
TO REDUCE PHYSICAL INACTIVITY?
• There is a significant increase in awareness on the health
benefits of physical activity and fitness on Filipinos. Health
agencies such as Department of Health (DOH) and the
World Health Organization (WHO) have implemented
strategies that promote an active lifestyle in the past
decade. Physical activity programs such as (HATAW, E-di
Exercise, Mag-HL Tayo and Go4Health) aim to decrease the
prevalence of sedentary lifestyle because studies show that
physical inactivity is a significant risk factor for several non-
communicable diseases.
 Year Communicable Non Communicable All
2000 247.3 570.7 877.2
2012 226.4 720.0 1000.2

Table 1.1 Number of deaths attributed to communicable and non communicable disease for every
100,000 deaths in the Philippines

In spite of these strategies, there is still rise in death due to non

communicable disease caused by physical inactivity. Non communicable
disease such as heart disease, vascular disease, and cancer have
replaced tuberculosis and pneumonia among the primary causes of
death among Filipinos. According to the estimate of WHO (Western
Pacific Region), 65% of the total deaths among Filipinos in the year 2000
were caused by non communicable disease. In 2012, the number of
deaths significantly rose to 72%. Many of these deaths could have been
prevented if people were able to perform moderate physical activities for
30 minutes for most days of the week.
WHAT IS THE RECOMMENDED LEVEL OR
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. The WHO reported similar
results after the Global School-Based Student Health Survey was
conducted in 2007. Moreover, the global study indicated that
Filipino teenagers are one of the most sedentary in the world
because they only engage in physical activity for at least 60 minutes
on an average of one day per week.
IMPORTANCE OF ACTIVE LIFESTYLE
1. Regular, moderate to high intensity of physical activity and exercise
was proven to improve overall health and fitness as such, it:
1. Improves bone, joint and muscle strength
2. Develops motor control and coordination
3. Helps maintain a health body composition
4. Improves the psychological functioning of an individual
5. Increases the efficiency of the lungs and the heart
6. Possibly delays the aging process
7. Improves control over anxiety and depression
8. Build self-esteem and social interaction
SUMMARY
• Physical inactivity is one of major risk factors in developing non
communicable disease such as heart disease and type 2 diabetes.
The importance of engaging in various forms of physical activity has
bee the theme of hundred of studies. It is now clear that following
the prescribed amount of physical activity reduce the risk of
premature death. There are several guidelines that were created to
help Filipinos in choosing activities and exercises. As individual
initiate a new positive behavior, he/she will go through different
stages of changes, which entail different obstacles and challenges.
TYPES OF PHYSICAL ACTIVITY

• AEROBIC PHYSICAL ACTIVITY

– Activity in which the body's large muscles move in a rhythmic
manner for a sustained period of time. Aerobic activity, also
called endurance activity, improves cardiorespiratory fitness.
Examples include walking, running, and swimming, and
bicycling.
TYPES OF PHYSICAL ACTIVITY

• BONE STRENGTHENING PHYSICAL ACTIVITY

– primarily designed to increase the strength of specific
sites in bones that make up the skeletal system. Bone
strengthening activities produce an impact or tension
force on the bones that promotes bone growth and
strength. Running, jumping rope, and lifting weights are
examples of bone-strengthening activities.
TYPES OF PHYSICAL ACTIVITY

Muscle-strengthening activity).
Physical activity, including exercise that
increases skeletal muscle strength, power,
endurance, and mass
EATING HABITS

• refers to why and how people eat, which foods they

eat, and with whom they eat, as well as the ways
people obtain, store, use, and discard food. Individual,
social, cultural, religious, economic, environmental,
and political factors all influence people's eating
habits.
WHAT IS STRESS?

• is your body’s way of responding to any kind of

demand or threat. When you sense danger—
whether it’s real or imagined—the body's defenses
kick into high gear in a rapid, automatic process
known as the “fight-or-flight” reaction or the "stress
response."