Republic of the Philippines Cagayan State University www.csu.edu.ph UNIT 1 Lesson 1: Identifying physical activities during pandemic Lesson Objectives At the end of the lesson, the students should be able to: A. recognize the benefits of physical activities; and B. perform physical activities at home in line with the recommendations of WHO. Reading I During this pandemic, people are required to stay at home to lessen and/or to stop the spread of the disease (CoViD-19) causing deaths. However, with this situation, people will more likely not to engage in physical activity. WHO defines physical activity as any bodily movement produced by skeletal muscles that requires energy expenditure – including activities undertaken while working, playing, carrying out household chores, travelling, and engaging in recreational pursuits. The term "physical activity" should not be confused with "exercise", which is a subcategory of physical activity that is planned, structured, repetitive, and aims to improve or maintain one or more components of physical fitness. Beyond exercise, any other physical activity that is done during leisure time, for transport to get to and from places, or as part of a person’s work, has a health benefit. Further, both moderate- and vigorous-intensity physical activity improve health. Regular physical activity reduces the risk of ischaemic heart disease, stroke, diabetes and breast and colon cancer. Additionally, regular physical activity is a key determinant of energy expenditure and is therefore fundamental to energy balance, weight control and prevention of obesity. How much of physical activity is recommended? WHO recommends: Republic of the Philippines Cagayan State University www.csu.edu.ph ● Children and adolescents aged 5-17years o Should do at least 60 minutes of moderate to vigorous-intensity physical activity daily. o Physical activity of amounts greater than 60 minutes daily will provide additional health benefits. o Should include activities that strengthen muscle and bone, at least 3 times per week. ● Adults aged 18–64 years o Should do at least 150 minutes of moderate-intensity physical activity throughout the week, or do at least 75 minutes of vigorous-intensity physical activity throughout the week, or an equivalent combination of moderate- and vigorous-intensity activity. o For additional health benefits, adults should increase their moderate-intensity physical activity to 300 minutes per week, or equivalent. o Muscle-strengthening activities should be done involving major muscle groups on 2 or more days a week. Republic of the Philippines Cagayan State University www.csu.edu.ph Exercise I Name:_____________________________________ Date:____________ Year level and Section: _______________________ Score: ___________ Instructions: My reflection. Complete the following sentences and be guided on the rubrics. Rubrics Areas of 4pts. 3pts 2pts 1pt. Assessment Ideas Organization Presents ideas in Presents ideas in Ideas are too Ideas are vague an original a consistent or unclear manner manner Strong and Organized Some organization; No organization; organized beg/mid/end attempt at a beg/mid/end Understanding Writing shows general lack beg/mid/end beg/mid/end Writing shows a Writing shows Writing shows strong clear adequate little understanding understanding understanding understanding Republic of the Philippines Cagayan State University www.csu.edu.ph 1. The benefits of physical activities are ____________________________________________________________________ ____________________________________________________________________ ____________________________________________________________________ ____________________________________________________________________ ____________________________________________________________________ ____________________________________________________________________ _____________________________________________ 2. I realized that ____________________________________________________________________ ____________________________________________________________________ ____________________________________________________________________ ____________________________________________________________________ ____________________________________________________________________ ____________________________________________________________________ _____________________________________________ 3. From now on, I will ____________________________________________________________________ ____________________________________________________________________ ____________________________________________________________________ ____________________________________________________________________ ____________________________________________________________________ ____________________________________________________________________ ____________________________________________________________________ ____________________________________________________________________ ________________________ Republic of the Philippines Cagayan State University www.csu.edu.ph Exercise II Name:_____________________________________ Date:____________ Year level and Section: _______________________ Score :___________ Instructions: My physical activity plan. Using the table below, create an activity plan showing the physical activity you usually perform or a task at home indicating the frequency, intensity and duration. Type of activity 1 2 3 4 5 Intensity of Time(duration) Picture of yourself during of yourself yourself during the physical during the the physical activity physical activity activity Republic of the Philippines Cagayan State University www.csu.edu.ph Further reading Physical inactivity is a key determinant of health across the lifespan. A lack of activity increases the risk of heart disease, colon and breast cancer, diabetes mellitus, hypertension, osteoporosis, anxiety and depression and others diseases. Emerging literature has suggested that in terms of mortality, the global population health burden of physical inactivity approaches that of cigarette smoking. The prevalence and substantial disease risk associated with physical inactivity has been described as a pandemic.
