Anda di halaman 1dari 12

1

HEALTH OPTIMIZING PHYSICAL EDUCATION 1-PHYSICAL FITNESS

Learning Competencies # 1: Distinguishes aerobic from muscle-and bone-strengthening activities

Physical Fitness - A set of attributes that an individual has or can achieve in order to perform physical
activities. It represents a complex assortment of components (health-related, skill-related, and
physiological) that affects our ability to function and be physically active. It is a condition that allows the
body to effectively cope with demands of daily activities and still have the energy to enjoy other active
leisure activities.

TYPES OF EXERCISES
1. Aerobic Exercises - Involve large muscle groups that perform rhythmic and continuous movement for
a prolonged period of time.
2. Resistance Exercises- It requires the muscle to contract against and external load in order to improve
muscular strength, muscular endurance and bone strength.
3. Stretching Exercises-Increases elasticity of muscles and tendons surroundings the joint in order to
improve flexibility.

KINDS OF STRETCHING
1.Dynamic Stretching- Flexibility exercises that emphasize on the active range of motion and are performed
without holding a joint for a long period of time.
2. Static Stretching - Flexibility exercises that holds the joint in a stationary position for a period of time.

PHASES OF EXERCISE PROGRAM


1. Warm-up
The warm-up phase of exercise prepares your body for the activity of the conditioning part
of your workout. Warming up before exercise allows your body to adjust gradually to the increased
demand on your heart, muscles, breathing and circulation. Warm-ups also increase your body
temperature slowly, improve flexibility and protect against injury and muscle soreness. Warm-ups
involve light aerobic activities, such as walking slowly for five to 10 minutes or a moderate version
of your conditioning exercise, and should be based on your physical characteristics and your
conditioning activity. For strength training, warm up by moving your joints and muscles.

2. Training/Work-out/Conditioning
During the conditioning phase, you perform the exercise that produces fitness benefits, such
as calorie burning, building endurance or muscle strengthening. You may choose an aerobic
exercise, such as swimming or the elliptical jogger, or you may lift free weights, perform circuit
training on weight machines or play a high-intensity sport such as soccer or basketball.

3. Cool-down
The cool-down phase ends your exercise session with recovery time for your body. Cooling
down requires you to keep moving after you end the conditioning phase. Cool-down movements
should allow your heart rate, blood pressure and body temperature to return slowly to normal. A
gradual decrease in physical activity, such as slow walking, is a good way to cool down. You can
also perform a few stretching movements to cool down.

A cool down can last for 3-10 minutes and includes stretches or gentle variations of the
movements you did during your workout. The purpose of cooling down after exercise is to allow
your heart rate and breathing to return to normal, decrease joint or muscle soreness and promote
relaxation.

Aerobic, Muscle Strengthening, and Bone Strengthening Activities: How Do They Work and Differ?
2

Aerobic Activities
Aerobic Activities are also called “cardio” exercises. Normally, these activities increase our heart and
breathing rate. These activities caused us to sweat profusely, and breathe harder. Our heart pumps blood
more vigorously, causing oxygen to circulate throughout the body. This allows us to sustain our aerobic
exercise for a few minutes. Such activities like jogging, running, swimming and dancing are some examples
of aerobic exercises which improve our cardiorespiratory fitness. It also help us to prevent disease like
cardiovascular disease, diabetes, and osteoporosis. Most aerobic activities can be done on a daily basis. To
be physically fit, it is important to engage in aerobic activities.

Muscle Strengthening Activities


Muscle Strengthening Activities are exercises in which group of muscles work or hold against a force
or some weight. Muscle strengthening activities help build good muscle strength. When muscles do more
work, it becomes stronger. Therefore, having strong and healthy muscles enable us to perform everyday
physical tasks. With strong and capable muscles, we can rearrange the furniture in our living room and carry
grocery bags from the market to our home.

Bone Strengthening Activities


Bone growth is stimulated by physical stress brought about by physical activity. As skeletal muscle
contract, they pull their attachment on bones causing physical stress. This consequently stimulates bone
tissue, making it stronger, and thicker. Such bone strengthening activities can increase bone density
throughout our skeletal system. This is called hypertrophy. Bones support groups of muscles to reduce risk
of falling. It is important to understand that bone strengthening exercises do not only focus on bone health,
it also focuses on improving muscle strength, coordination, and balance.

As we grow older, we lose muscle mass (a condition known as sarcopenia). This loss in muscle
mass and muscle function translate into difficulty in lifting, pushing, pulling, and performing our daily
activities. The loss of muscle tissue, which is the main reason for a decrease in metabolism, impacts on our
body to move about and in our capacity for independent living. Muscle strength and endurance are,
therefore, important to maintain and improve our balance and mobility; it makes lifting and reaching easier;
it decreases the risk of injuries and falls; and it stresses the bones and preserves bone density, thus
decreasing the risk of osteoporosis. Resistance training, which involves a variety of exercises ranging from
the use of body weight to the use of apparatuses, develops our musculoskeletal fitness.

Cardiorespiratory and musculoskeletal fitness are, therefore, valuable in lowering the risk of non-
communicable diseases and in maintaining our functional abilities. Being fit lays the foundation for
optimum health across the lifespan-from youth to adulthood.

Learning Competencies # 2: Explains how to optimize the energy system for safe and improved
performance

The Three Energy Systems

1. Anaerobic A-Lactic (ATP-CP) Energy System

Anaerobic A-Lactic (ATP-CP) or ATP-CP is a dominant source of muscle energy for high
intensity physical activities. It provides high bursts or start up energy that lasts around ten seconds or less.
ATP-CP provides immediate energy without requiring any oxygen (anaerobic) and does not produce lactic
acid (a-lactic). Many athletes who participate in sports competitions require short amounts of acceleration.
Athletes like the shot put, weight lifting, and 100-meter sprint are examples of physical activities that utilize
the ATP-CP energy system. However, the ATP-CP system will not supply ATP again until the muscle
rested and have been able to regenerate.
3

2. Anaerobic Lactic (Glycolytic) Energy System

Anaerobic Lactic is also known as glycolytic energy system, an energy system that supplies
Phosphagen system begins to finish yet physical energy for medium to high intensity physical activities.
These high intensity activities usually last from ten to two minutes. When an athlete sprints for 400 meters,
lactic acid builds up in blood and muscle cells. Normally, there is a shortness of breath, and a burning
sensation in the muscles once lactic acid is produced. Same as with ATP-CP, the anaerobic lactic system
does not require oxygen but is capable of supplying energy for high intensity system can work. Thus, if an
athlete exceeds ten seconds while sprinting, the anaerobic lactic system kicks in to provide energy.

3. Aerobic Energy System

Most of sports and activities use aerobic energy system. Aerobic energy system provides energy for low
intensity physical activities that last from two minutes to a few hours. Aerobic energy system, compared to
ATP-CP and glycolytic energy system, requires much longer oxygen in muscles in doing physical activities
like long distance swimming, running, and playing sports. (e.g. basketball, soccer, futsal). If a person
exercises for eight (8) minutes, aerobic energy system will become a dominant source of that person’s
energy. Aerobic energy system continually produces ATP energy to muscles as long as oxygen is available
to muscles in the body. Unlike anaerobic lactic system, aerobic energy system does not produce lactic acid
since oxygen is available to the muscles.

Most sports and physical activities use these energy systems. Though there are times when one energy
system dominates during a specific type of physical activity. It is important to understand that all energy
systems are active. Each energy system changes during the activity depending on its duration and intensity.
Therefore, once we engage in physical activities or sports, all three energy systems may be in use but in
varying degrees.

Energy Intensity Duration Lactic Acid Oxygen Examples


System Production Requirement
Anaerobic A- High Last 10 Does not Does not Shot put, 100-
Lactic (ATP- seconds or produce lactic require oxygen meter sprint
CP) Energy less acid
System
Anaerobic Medium to Last 10 Produces Does not 400 to 800 m.
Lactic High seconds to 2 lactic acid require oxygen sprint
(Glycolytic) minutes
Energy
System

Aerobic Low Last 2 minutes Does not Requires 3 km. run,


Energy to a few produce lactic oxygen long distance
System hours acid swimming,
playing sports
(e.g.
basketball,
soccer, futsal)
4

Learning Competencies # 3: Relates health behaviors, (eating habits, sleep and stress management) to
health risks factors and PA performance

Health Behaviors

Eating Habits
We can always eat the food that we want. There is nothing wrong with eating. It can only goes wrong
if we consume less or more than what our body needs; also when we eat unhealthy food. This can lead to
being underweight, overweight, and obesity.

Underweight people are often to suffer from malnutrition due to lack of adequate nutrients, in the body.
Many of them do not get the right amount of calories to fuel their bodies thus, they tend to lack the energy
to do regular tasks at home, school and work. Their immune system also gets weak and compromised,
making them prone to health risk issues such as anemia and osteoporosis.

Eating habit characterizes the way an individual consumes food. It relates how, why, what, and with
whom an individual eat, as well as the way he/she gains, stores uses, and discards food. Eating habit is
likewise influenced by culture, religion, economic status, society, and environment.

Overeating is also found to be one of the leading causes of overweight and obesity. Eating too much,
especially processed food and sugary drinks, coupled with sedentary lifestyle contribute significantly to
weight gain. The calories consumed, particularly from fats and sugars, have to be burned off through
physical activity or exercise. Otherwise, these calories will be just be stored in the body as fat.

Overweight and obese people often encounter a lot of physical and emotional struggles in their daily
lives. They often have a hard time doing simple tasks such as tying their shoelaces or walking up a short
flight of stairs. They also find themselves the subject of bullying. Furthermore, they are also at risk of
developing other health conditions such as cardiovascular diseases, diabetes, among others.

Healthy eating habits means of making choices about what we eat for the purpose of providing our
body with nutrients that improve or maintain good health. It essential involves eating the right kinds of food
in the right amount s in accordance with experts’ recommendations. Both the quality and quantity of foods
are central not only to the prevention of diseases, but proper nutrition also forms the foundation for physical
activity.

Proper nutrition is important in an individual’s performance. Walking or running –long or short –diet
must give the right amount of energy from the right resources. Food sources supply protein for muscle mass,
nutrients and micronutrients for energy, and liquid or water to move those nutrients and keep body cool.
The main difference in nutritional requirements between a hard runner and a casual runner is the quantity
of energy and fluid intake.

Food must be taken before, during, and after activities influence performance. Having the
appropriate diet supports a person’s activities and helps him/her recover faster while lowering his/her risk
of injuries. Eating well and staying in good health also keeps the person from acquiring illness.

Proper Nutrition for Exercise

Nutrition is the health branch that stresses the importance of the food for growth and development
as well as in lowering the chances of acquiring diseases and illness. Proper nutrition relies on the mix of
food with varying nutrients that we need to eat every day. Having too much or too little of these nutrients
can lead to illnesses. The key principles of nutrition are adequacy, balance, and variety.

Before Exercise
5

The food eaten before exercise serves as the energy source and will define one’s performance.
Eating a meal with plenty of carbohydrates three to four hours before exercising is ideal as it increases the
blood glucose and glycogen levels for energy. A moderate amount of protein helps recovery after exercise.
The meal should be low in fat and fiber so as not to have digestive or stomach problems.

A small snack one to two hours before doing vigorous exercises is ideal. If time is limited, it is
recommended to consume something lighter. Food products with high content of simple sugars (i.e.,
glucose) consumed right before an exercise will rapidly supply the body with energy but it will also drop
significantly at the middle of the session. Low levels of glucose during exercise will trigger early onset of
fatigue. Food products with high fructose content have also been reported to upset the stomach during
exercise.

During Exercise

Proper food intake during exercise increases endurance and performance, prevents an individual
from getting tired easily, and gives glucose to the working muscles. The amount needed depends on the
duration of the exercise.

It is advisable to eat a 30-60g of carbohydrates every hour of heavy exercise of more than one hour.
A sports drink or cereal bar is also recommended for easy digestion. Small amounts of food should be taken
at intervals instead of taking it all at once. Water is also required during exercise to avoid dehydration.
Consume water every 15-30 minutes and avoid waiting to get thirsty before drinking.

After Exercise

It is very important to eat after exercise to reload the body’s glycogen supply. The amount of food
and time depends on the duration and intensity of the exercise and the schedule of the next exercise session.

After the exercise, it is ideal to eat within the first 30 minutes with 1g of carbohydrate for every 1kg
of an individual’s weight. If a person weighs 50kg then he/she should take 50g of carbohydrates. It is
necessary to eat every hour within 4 hours.

If there are no plans of exercise for a day or so, it is important to have a meal that has enough
carbohydrate to replenish the glycogen stores. It must have protein since it is beneficial in building up and
repairing muscle tissue.

Nutrition provides the fuel for physical activity, and the essential elements that repair existing cells. It
promotes the growth of new tissues and provides the material for our bones and muscles. Adequate water
intake keeps you hydrated before, during, and after a physical activity. Avoiding dehydration can prevent
heat disorders and heat illnesses because water and fluids are essential to maintain body temperature.

Expending energy through physical activity helps you manage your weight for a healthy body
composition. As your physical activity levels increase, you will need greater amount of energy. It now
becomes important for you to follow the serving recommendations for carbohydrates, proteins, and water
or fluids.

Our food choices are usually based on reasons other than nutrient content such as preference and
pleasure, emotional comfort, image, social pressure, availability or convenience, cost, and habit. Eating
well therefore, is a habit that starts with good understanding and optimal nourishment, discerning
misconceptions, and misinformation about nutrition, and knowing your own eating patterns.

Sleep Management
6

Sleep is essential to everyone’s health. Normally, we need 6 to 8 hours of night sleep everyday to
allow the body to rest and regenerate. When we wake-up in the morning after a good night sleep, we feel
fresh and energetic. We become effective and productive in our daily activities.

Sleeping habits
Both the quantity and quality of your sleep contribute to how you feel and function during the day.
A restful sleep impacts on your energy level during the day and keeps you alert, while habitual sleep deficits
negatively impact on your mental functioning, mood, and inevitably your health. Sleep deprivation
decreases your reaction time, increases irritability, and causes hormonal and metabolic changes that parallel
the aging process.

Inadequate sleep impairs your immunity and increases your risk for obesity, hypertension, and
depression. Sleep deficits also directly relate to fatigue which in turn can result in injuries. Significant
sleepiness during the day suggests that your body needs more and/or better sleep. Regular participation in
physical activity as well as moderately intense aerobic activity three hours before your bedtime is associated
with improve sleep (ACSM, 2011).

Bad Sleeping Habits


1. Stay up all night- This is the most common bad sleeping habit of most people. In order to
submit a project, a paper, or some other work at the last minute. They cram to finish it, staying
up all night until they are done. Some people just spend the night reading or doing other stuff
that they just do not want to postpone to another time.

2. Internet Addiction-social media is massively addictive. Many people would spend a lot of their
time browsing social media such as Facebook and You Tube. They are awake all night to
converse, and play with their friends and forgo sleeping on time. This results in tiredness and
unproductiveness in work, in school, and even at home.

3. Eating Before Sleeping-Eating could be one of the things we do that give us comfort-but should
be discourages just before bedtime. Eating before sleeping can cause discomfort preventing us
from falling asleep easily. When we eat too close to our bedtime, it means that we go to our
bed while digesting. This can cause acid reflux which makes a person lose sleep. It is best to
eat 4 hours before falling asleep so we can be sure that our digestive system has its done.

Stress Management

Stress-the nonspecific response of the body to any demand made upon it. (Hans Selye, 1976) This non-
specific response which he termed the general adaptation syndrome or GAS is based on the principle that
our body constantly strives to maintain homeostasis (homeo=equal, stasis=balance). Event that disrupt this
homeostasis or equilibrium are called stressors. Our reaction to this stressor is referred to as the stress
response, or stress. Stress includes both a mental reaction (stressor) and physical reaction (stress response).

We need to deal with the fact that stress is part of our lives. Stress happens for many reasons.-
environmental factors, fatigue, too much work, illness, and loneliness. It is inevitable; hence, needs to be
handled properly. Handling stress seems to be tough to do but we need to learn how to cope with it the right
way. If not properly dealt with, it can lead to many health concerns:
1. difficulties in sleeping
2. poor immunity
3. hypertension
4. heart disease.
5. Perform poorly in physical activities
7

How can stress be managed?

1. Manage stressors. An important approach to minimize stress is to lessen stressors. Stressors cannot
be eliminated but it can be avoided. Being burdened with too much work could be prevented by
prioritizing and time management. Refrain from unnecessary matters and focus on the important
ones.
2. Rest and sleep. A very helpful way of reducing stress and relieving tension is having a good amount
of rest and sleep. Grown-ups normally need seven to nine hours of comfortable sleep every night.
It also helps taking a 15-to-30-minute daytime nap. Stress and exhaustion are best countered by a
sound and relaxed body.
3. Exercise. Exercising naturally relieves the body from the effects of stress. An aerobic workout
stimulates hormones, wears down tight muscles and gives a nicely tired but stress-free condition.
Exercise has also known to help secrete feel-good hormones called endorphins, which help the body
relax.
4. Use relaxation methods in coping with stress. Numerous types of relaxation methods can be
done to counter the adverse effects of stress. Some of these are progressive relaxation, deep-
breathing, meditation, and creative visualization.
a. Progressive relaxation uses body’s feedback mechanism in reducing muscle tension, a
common indicator of stress. It is essential to learn and practice exercises that can relax tense
muscles.
b. Deep breathing tells the brain to calm down ad relax, relieving the stress.
c. Meditation is a technique that temporarily “tunes out” the world, disregards outside
disturbances, and provides inner peace. A relaxed physical and mental state wipes out
accumulated stress.
d. Visualization (creative imagery) uses imagination to relax and reduce stress (e.g., creating
a pleasing image in your mind).

Learning Competencies # 4: Different types of Eating (fueling for performance, emotional eating, social
eating, eating while watching TV or sports events

Types of Eating Habit

Fueling for Performance


Before heavy training, an athlete needs the right kind of food that can provide the proper fuel for his
or her energy requirement. There should be a balance among all food groups: carbohydrates, protein, fats,
minerals, vitamins, and water that will provide the body what it needs for an effective and optimum
performance. Athletes usually practice this sort of structured diet for good body composition, athletic
performance, and recovery. In addition, athletes need to eat a variety of food to stabilize the condition of
the body. They need to eat regular meals and snacks and get enough calories to fuel the body for training
and athletics events. Athletes also need to drink more fluids as compared to non-athletes. This helps them
to avoid dehydration which can cause dizziness, muscle cramps, and lightheadedness.

Emotional Eating
Is the practice of consuming large amounts of food in response to emotions instead of hunger. Many
people turn to food as a source of comfort, a stress reliever, or as a reward. Eating as a coping mechanism
is unhealthy because the problem is not addressed. Eating makes someone feel better for a while but the
emotion (or its cause) remains unaddressed. Overcoming this unhealthy habit means teaching an emotional
eater healthier ways to deal with stress and to develop better eating habits. If it is not resolved, emotional
eating can lead to obesity and weight gain.

Social Eating
Many times in our lives, we get invite to partake of all scrumptious food on the table during celebrations.
Oftentimes, we indulge even if we are not hungry, for the sake of being sociable and to not offend the host
8

or the group. Sometimes, peer pressure is the reason why one feels compelled to consume more calories
than planned. Social eating can directly affect a person’s health, leading to obesity and other health-related
problems. While most of us try to maintain a good eating habit, attending social events with lots of eating
can get in the way. This only makes a healthy eating habit difficult to maintain.

Eating While Watching TV


Eating while watching TV for extended periods of time poses a serious risk to your health. Many
do not pay attention to their meal as they are distracted with what they are watching, thus they tend to eat
more. Others spend time eating junk food, sweets, and soft drinks while watching TV. This type of diet
leads to overweight, obesity, and even increased risk to diseases like diabetes and hypertension. Aside from
consuming too much food, it promotes an unhealthy lifestyle-leading a sedentary lifestyle rather than going
out and doing physical activities.

Eating is important but we must learn to manage it properly. Too much or too little food consumed
is unhealthy. It is better to maintain a balance diet and healthy lifestyle to prevent illness. No one can
control our eating habits except ourselves.

Learning Competencies # 5: Recognizes the role of PAs in managing one’s stress

Regular participation in exercise can be therapeutic when it comes to managing stress.


1.It reduces the body stress hormones such as adrenaline and cortisol which remain elevated when the body
experiences stressor. By expending these through exercise, these biochemicals are flushed out of the body.

2.Exercise stimulates the production of endorphins, which are the body’s natural painkillers and mood
elevators. They are responsible for the runner’s high’ or feelings of euphoria, and for the feelings of
relaxation as they diminish the perception of pain. Endorphins are nuerotransmitters that transmit electrical
signals within the nervous system.

3.Exercise engaged the different body systems-cardiovascular, renal, muscular, central, and sympathetic
nervous system much more closely than usual. These are the same body systems which are involved in
dealing with stress, thus, exercise parallels the body’s response to a stressor. In this way, exercise not only
strengthens the body but enhances its ability to respond to stress.

4.It is easier to deal with stressors when we are healthy from regular physical activity.

Learning Competencies # 6.Self-assessment health related fitness (HRF) status, barriers to PA


participation and one’s diet

Health-related Fitness

Cardiovascular Endurance-is the ability of the heart, lungs, and blood vessels to supply oxygen to your
body tissues during sustained physical activity. This allows the body to endure physical movement for a
period of time. Also, efficient delivery of oxygen to its tissues will take place giving the person a lower
breathing rate and the ability to perform task longer. Activity test or example activity: Running

Muscular Strength- is the maximum amount of force a muscle can exert in a single effort. Achievement
of muscular strength depends on factors like gender, age, and inherited physical attributes. Having strong
muscles is beneficial to everyday living. The muscles support the skeleton enabling movement to occur and
the strength to support while standing up. Activity test or example activity: Weight lifting

Muscular Endurance- It is the ability of the muscle to resist fatigue when performing multiple repetitions
of submaximal load. It can also refer to a period of time in which a muscle is able to hold a contraction.
9

Muscular endurance is needed to deter injuries that commonly occur when the individual is tired. Activity
test or example activities: Abdominal Curl-ups and Push-ups

Flexibility-It is the ability to move a joint without pain over its entire range of motion. It is affected by the
structure of the joint and the muscles surrounding the joint. These factors deteriorate over time and leads to
chronic pain as an individual becomes older. An adequate degree of flexibility is important to prevent injury
and to maintain body mobility. It can be greatly improved by stretching. Activity test or example activities:
Sit and Reach and Trunk Forward Flexion.

Body Composition- Is the percentages of fat, bone, water, and muscle in human body. It is often the ratio
of lean tissue to fat tissue in the body. Activity test or example activity: Waist Circumference.

Self-Testing Activities for Health-related Fitness

1. Anthropometric Measurements
2. 3-Minute Step Test
3. Hamstring and Hip Flexor Test
4. Zipper Test
5. Curl-up (Dynamic)
6. 90-degree Push-up (Dynamic)
7. Flexed-Arm Support (Static)
(Activities: Physical Education and Health. Learner’s Material. Department of Education , p. 22-
26)

Barriers to an Active Lifestyle

How do we solve the common barrier to adopting an active lifestyle?

The common barriers to change usually occur when a person is between the Preparation and
Action stages. Individuals in the Pre-contemplation and Contemplation stage can be motivated to adopt a
new behavior by showing the benefit and providing encouragement that change is possible. Each
individual 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
time/Lack of time be able to exercise
-Identify your free time. Do this by monitoring your daily activities for one
week. Identify at least 30-minute time slots you could use for physical
activity.
-Exercise while you watch TV.
-Take the stairs instead of elevator
-Select activities that require only a short time such as walking, stair
climbing, or jogging.
I do not feel support Explain your interest in physical activity to your friends and family. Ask for
/Social Influence their support
-Invite your friends and family members to exercise with you. You can also
exercise with friends who have the same fitness level as you are. Make
exercise or playing sports a social activity.
-Develop new friendships with physical active people. Join a physical or
activity-based group. (e.g. hiking club, table tennis club)
10

Lack of Motivation -Plan ahead. Pack your exercise clothes in your bag. Ask your friends or
family members to remind you about it.
-Sign up for a gym class.
Fear of Injury -Learn how to warm up and cool down properly. Learn how to exercise
appropriately considering your age, fitness level, skill level, and health
status.
-Observe the MFIT(mode, frequency, intensity, and time of exercise)
principles.
-Be fit in order to play a sport.
I am always tired/Lack -Make a physical activity diary and analyze which part of the day you have
of energy more energy and schedule your work-out around that period
-Convince yourself that if you give a chance, physical activity will get you in
shape and increase your energy level. Try it.
I do not know Read journals and articles on the best practices as well as ask people who
how/Lack of Skill have been successful at adopting the healthy behavior
-Select activities that you are already skillful at, or those that require no
skills, such as walking and jogging
-Find or sit-in a PE class to develop new skills.
I do not have enough There are numerous exercise regimens that are not expensive such as running
money/Lack of , walking, and dancing or calisthenics
Resources -Identify inexpensive and convenient facilities that are available to you
(school facilities, community or public parks, and sports complex

Weather Condition -Develop a set of regular activities that can be performed indoors such as
indoor cycling, cardio workouts on video, dancing, rope skipping, and weight
training
-Take advantage of outdoor activities while on vacation (swimming, biking,
hiking, or trekking
-Walk the halls and climb the stairs in hotels. Work-out in their gym facility
or swim in the pool, if any.
-Exercise with kids or younger siblings-go for a walk together, play tag, or
running games.
Table 1.2. Possible ways to solve various barriers that are common during the Preparation Stage.

Barrier Solution
I am not motivated Create a pros and cons of the positive behavior that will serve as a reminder;
focus on changing the behavior instead of the outcome and write a SMART
goal
I lack willpower Identify what triggers the backslide and be conscious when it happens;
implement a reward system
I easily get discouraged Avoid negative self-talk and replace them with encouraging words
Table 1.3. Possible ways to solve various barriers that are common during the Action Stage.

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 tired an active pursuit are anxious, have low self-esteem, and
do not believe that they have the ability to change. It is important for them to realize that their barriers are
perceptions of the situation. Their attitude towards 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.

The barriers in the Action stage reflect the ability of the individual to sustain the new behaviors. It
is expected that the individual will consistently face these barriers from time to time, backslide, and feel
unable to continue with the positive behavior. It would greatly help the individual if he/she has someone
or a group that would provide support and encouragement. There are studies that point friends and family
as strong predicators of engaging in an active lifestyle.
11

Learning Competencies # 7: Sets FITT goals based on training principles to achieve and/or main HRF

The Principles of Physical Activity

Overload Principle. This is the most basic principle that indicates doing “more than normal” for
improvement to happen. In order for the skeletal muscles to get stronger, additional load must be added
and exerts greater than load what was used to.

Principle of Progression. It is a gradual increase in exerting effort or load that is done not too slowly, nor
too rapidly. This principle aids safe and effective results.

Principle of specificity. This suggests that overloading must specifically train a desired body part for it to
improve. For example, cardiovascular fitness may only improve flexibility to small degree, and so jogging
and running will not be part of exercise program for developing flexibility. Use the appropriate type of
exercise that directly improves target muscles.

Principle of Reversibility. Development of muscles will take place if regular movement and execution is
done, and if activity ceases, it will be reversed. This shows that benefit and changes achieved from
overload will last only if training is continuous. The training effect is lost if the training is discontinued.

The FITT Principle of Physical Activity

Frequency-The frequency of exercise refers to number of times a physical activity is done in each week.
According to American College of Sports Medicine guidelines, it is recommended to exercise 3-5 days
per week and for optimal results, exercise can be done in most days of the week with a combination of
light-moderate-vigorous activity.

Intensity-The rate of which the activity is performed is called intensity. It is also referred to as the
magnitude of the effort required to perform an activity or exercise. It describes how easy or how hard a
person has to work in a certain activity, and it varies from one person to another. The determination of
intensity depends on some individual factors such as exercise experience, relative level of fitness, and
needs of fitness.

The intensity level target may be determined by computing the target heart rate (THR) range
based on the results of an exercise stress test, considering the resting and exercise heart rate, with 60% to
80% intensity level.

Type. The type of activity is determined by following the principle of progression and specificity. To
attain a higher level fitness, select the type of physical activity that challenges the body to accept an
increase of work and need.

Time. Is the duration or the length of session of a physical activity. It is inversely related to intensity for
the more intense a work is done, the shorter time it is performed.

References:

Books

FernandoLualhati-Callo and Dajime, Peter Fermin. Physical Education and Health. Volume 1. First
Edition. Rex. Bookstore. 2016.

Physical Education and Health. Learner’s Material. Department of Education


12

Urbiztondo, Manubat, et.al. HOPE 1-Health Optimizing Physical Education-Fitness. Vibal .2016.

Website

https://www.livestrong.com/article/421773-four-phases-of-exercise/ .retrieved July 2019.

https://www.verywellfit.com/what-is-a-cool-down-3495457. retrieved July 2019.

Prepared by:

Mrs. Gracita D. Bernal


Master Teacher II
Sta. Lucia High School

Anda mungkin juga menyukai