Hope Reviewer
Lesson 1: PHYSICAL ACTIVITY: DEFINITION, TYPES, BARRIERS, DOMAIN
Physical Activity and functional health. Participating in regular
It is defined as the bodily movement that works health related fitness helps you control your
your skeletal muscles and physical skills that weight, prevents diseases and illness, improves
requires strength and energy expenditure mood, boosts energy, and promotes better sleep
BENEFITS OF PHYSICAL ACTIVITY HEALTH RELATED FITNESS COMPONENTS
Increases the body’s capacity and efficiency 1. Body Composition - The combination of all
for work (performing movement)
the tissues that make up the body such as
Reduces the risk of injury and disease
bones, muscles, organs and body fat.
Positively affects body composition
2. Cardiovascular Endurance - The ability of
(Increased muscle mass, increased bone
the heart, lungs, blood vessels, and blood to
mass, and decreased fat mass)
work efficiently and to supply the body with
Some of the noticeable changes resulting
from physical activity may include: oxygen.
1. Increased heart and circulatory 3. Flexibility - The ability to use joints fully
function and endurance, seen as a through a wide range of motion.
lower heart rate for a given activity 4. Muscular Endurance - The ability to use
and a lower resting heart rate muscles for a long period of time without
2. Increased muscular strength, seen tiring.
as an ability to lift heavier loads or 5. Muscular Strength - The ability of the
increased ease in lifting lighter loads muscles to lift a heavy weight or exert a lot
3. Increased muscular endurance, seen of force one time
as the ability to execute more 6.
repetitions without rest SKILL RELATED FITNESS COMPONENTS
4. Increased bone strength, seen as a 1. Agility - The ability to change body
decreased risk of fracture or injury positions quickly and keep the body under
5. Increased joint range of motion or control when moving.
flexibility 2. Balance - The ability to keep the body in a
6. Increased physical work capacity steady position while standing and moving.
7. Improved body composition 3. Coordination - The ability of the body parts
8. to work together when performing an
Physical Fitness activity.
It is defined as the ability of an individual to 4. Power- The ability to combine strength with
perform tasks effectively and efficiently, with speed while moving.
alertness and vigor, without getting tired easily. 5. Reaction Time - The ability to move quickly
once a signal to start moving is received.
6. Speed - The ability to move all or a part of
Health Related Fitness the body quickly.
This is primarily associated with disease prevention
DOMAINS OF PHYSICAL ACTIVITY 8. Weather Conditions
1. Occupational - These are the activities you
do at your workplace (i.e. lifting computers Eating Habits
and books, going your friend's desk, or The term eating habits (or food habits) refers to
preparing lunch at the pantry). why and how people eat, which foods they eat, and
2. Domestic-These are the activities you do at with whom they eat, as well as the ways people
home (i.e. washing clothes and dishes, obtain, store, use, and discard food. Individual,
gardening, carpentry, baking, or cleaning social, cultural, religious, economic, environmental,
the house). and political factors all influence people's eating
3. Transportation - These are the activities habits.
that involve travelling (i.e. riding a jeepney,
tricycle, motorcycle, or bikes). Factors that influences people’s eating habits
4. Leisure Time - These are the activities you Individual
do during recreational activities (i.e. Social
playing, swimming, hiking, or craft making). Cultural
Religious
Aerobic Economic
Aerobic activities, also called endurance activities, Environmental
are physical activities in which people move their Political
large muscles in a rhythmic manner for a sustained
period. IMPROVING YOUR EATING HABITS
a. REFLECT - reflect on all of your specific
Muscle-Strengthening Activity eating habits, both bad and good, and your
This kind of activity, which includes resistance common triggers for unhealthy eating.
training and lifting weights, causes the body's b. REPLACE - replace your unhealthy eating
muscles to work or hold against an applied force or habits with healthier ones.
weight. c. REINFORCE – reinforce your new, healthier
eating habits.
Bone-Strengthening Activity
This kind of activity, sometimes called weight- TYPES OF EATING
bearing or weight-loading activity, produces a force Occasional Eating
on the bones that promotes bone growth and Emotional Eating
strength. Social Eating
Distracted Eating
BARRIERS TO PHYSICAL ACTIVITY
1. Lack of time TIPS TO MAINTAIN A HEALTHY WEIGHT
2. Social Support Eat breakfast every day.
3. Lack of Energy
Pack your lunch.
4. Lack of Motivation
Eat healthy snacks and try not to skip meals.
5. Fear of Injury
Take dinner with your family.
6. Lack of Skill
Be involved in grocery shopping and meal
7. High Costs and Lack of Facilities
planning at home.
Nutrition Tracking – has more to do with making changes,
is the health branch of health science that making improvements, and working on
emphasizes the importance of food for growth adjustments. focuses on what you did do in the
and development, as well as in lowering the past and how you’re going to adjust or change that
chances of acquiring diseases and illnesses. in the future
Proper nutrition depends on the mix of food
with varied nutrients that we need to consume SMART goals
every day. Having too much or too little of Specific – make your goals specific and
these nutrients can lead to disorders, so keep narrow for more effective planning
principles of nutrition like adequacy, balance, Measurable – Define what evidence will
and variety. Nutrients are important food prove you’re making progress and
substances that help our body function reevaluate when necessary
properly. They provide energy and facilitate the Attainable – Can be reasonably accomplish
growth and repair of cells. within a certain timeframe
Relevant – Should align with you values and
PRINCIPLES OF TRAINING long-term objectives
Progressive Overload – process of gradually Time – Set a Realistic, ambitious end-date
increasing resistance, frequency, or sets and for task prioritization and motivation
repetition in your training plan
Specificity – training should be specific to Physiological indicators - those signs that are
your goals physiologic in nature or have to do with bodily
Recovery – the body cannot repair itself processes. These include heart rate, rate of
without adequate rest perceived exertion (RPE), and pacing.
Reversibility – if your training stops, your
training results will reverse Heart Rate
Individualization – everyone responds - Also known as pulse rate, this is the number of
differently to training times a person’s heart beats per minute. It
Variance – do a variety of activities indicates the effort your heart is doing based on
Adaptation – if you do the same thing over the demands you place on your body.
and over, you’re going to stay/maintain the - heartbeat in 10 secs multiply by 6 to get your
same place number of bpm
- heartbeat in 15 secs multiply by 4 to get your
FITT PRINCIPLE number of bpm
Frequency – how often (how many days a - radial artery (just below the base of the
week?) thumb) and the carotid artery (just below the sides
Intensity – how difficult (how much effort) of jaw).
Time – how long (usually in min.) (what
time of the day?)
Type – what kind of exercise
Rate of Perceived Exertion (RPE) Target heart rate - is a range of numbers that
- This is an assessment of the intensity of exercise reflect how fast your heart should be beating
based on how you feel. when you exercise.
Pace
- These refer to the rate or speed of doing physical
activities. This means that a person can take it slow
when engaged in physical activities or do them
quickly depending on the FITT Principle.
Pacing
- allows you to change the way you perform or
complete an exercise or physical
FORMULAS
Maximum heart rate - is the highest rate that
can be achieved by a person. It can show how
hard one’s heart can work during physical
exertion.
Heart Rate Reserve - is a calculation you can
use to find your target heart rate (THR). It’s
simply the difference between your maximal
heart rate (MHR) and your resting heart rate
(RHR).
