L I G A O N A T I O N AL H I G H S C H O O L S E N I O R H I G H S C H O O L ( 3 0 1 83 7 ) Ligao City WORKSHEET IN PHYSICAL EDUCATION 3 WORKSHEET 1 Health-Related Fitness (HRF) Status and Barriers I. OBJECTIVE a. Self-assesses Health-Related Fitness (HRF) status, barriers to physical activity assessment, participation, and one’s diet. II. DISCUSSION a. PRE-ASSESSMENT (Task 1) • Are you living an active lifestyle? According to world Health Organization (WHO), a person who engages in various physical activities can complete at least 10,000 steps a day. Track the number of steps you take each day using the pedometer. Rate the 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 Record the number of steps you took each day for the entire week and compute the average steps per day. Identify your physical activity level and answer the following questions. 1. Would you consider yourself as an active person? Why? 2. In what days of the week were you most active? Which days were the least active? 3. Are you willing to make some changes to become a more active person? b. TAKE TIME TO READ Everyone wants to be fit and healthy. There are over a hundred research that show how to achieve fitness and wellness—the clear solution is to move more and eat well. Programs being implemented 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 world Health Organization (WHO) have implemented strategies that promote an active lifestyle in the past decade. Physical activity programs like HATAW, E-di Exercise, Mag-HL Tayo, and Go4Health aim to decrease the prevalence of sedentary lifestyle because studies shows that physical inactivity is a significant risk factor for several non- communicable disease. In spite of these strategies, there is still a rise in death due to non-communicable diseases caused by physical inactivity. Recommended level or amount of physical activity to maintain good health Physical Activity involves any bodily movements 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 recreation. Exercise is a planned program of physical activities usually designed to improve physical fitness with the purpose of increasing physical fitness level. Many people believe that one should engage in sports and exercise to be active, which is a misconception. In fact sports and exercise are just part of the activities that can be classified under recreational physical activity. While physical activity is different from exercise, research shows that both physical activity and exercise can improve one’s wellbeing. It should be noted that the protection conferred by being fit is higher than being physically active. IMPORTANCE OF AN ACTIVE LIFESTYLE Regular, moderate to high intensity of physical activity, and exercise was proven to improve overall health and fitness such as, it: -improves bone, joint and -develops motor control -helps maintain a healthy muscle strength and coordination body composition -improves the -increases the efficiency of -increases muscle strength psychological functioning the lungs and the heart and endurance of an individual -protects from -possibly delays the aging -reduce the risk of musculoskeletal problems process cardiovascular diseases such as ‘low” back pain such as coronary artery and stroke -promotes healthy -helps regulate blood -decreases the risk of Type cholesterol level pressure 2 diabetes -reduces the risk of breast -improves control over -builds self-esteem and and colon cancer anxiety and depression, social interaction. and; Types of exercises that can be performed to derive health benefits • GENERAL CLASSIFICATION OF EXERCISE AEROBIC EXERCISE - Involves large muscle groups (e.g. thighs) that perform rhythmic and continuous movement for a prolonged period of time in order to improve aerobic capacity e.g. swimming, biking, running and, dancing RESISTANCE EXERCISE - Require the muscle to contract against an external load (e.g barbell) in order to improve muscular strength, muscular endurance, and bone strength STRETCHING EXERCISE e.g. TRX (Total Resistance exercise0, Thera-Band and resistance machine. - Increase the elasticity of muscles and tendons surrounding the joint in order to improve flexibility. e.g. static stretching, ballistic and dynamic stretching. BARRIERS TO AN ACTIVE LIFESTYLE Why is it hard to change unhealthy habits? Healthy behaviors are hard to adapt. Changing an old habit is an arduous task but not an impossible one. It should be a personal and conscious decision that the old habit is detrimental to one’s health. Stages of change Pre-contemplation stage He/she does not recognize the presence of an unhealthy habit and the importance of changing his/her behavior Contemplation stage The individual becomes dedicated to the idea of adopting a positive behavior. Preparation stage An individual is convinced to make a change, he/she starts to prepare for the actual date and time to start the new behavior. Action stage The day the individual initiates the new behavior. In this stage the individual might be tempted to practice his/her old habits. Maintenance stage When the individual has consistently practice the new behavior for more than 6 months where in the tendency to backslide to the old habits is minimal. How do we solve the common barriers to adopting an active lifestyle? Barrier Solution I don’t have the Prioritized activities and cut back some time from the nontime essential activities to be 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 that period I don’t know how Read journals and articles of the best practices as well as ask people who have been successful at adopting the healthy behavior I don’t have There are numerous exercises regimens that are nor enough money expensive such as running and swimming I do not feel Inform family and friends about the behavior or join an support activity club that has the same interests Table1.1 Possible ways to solve various barriers that are common during Preparation stage Barrier I am not motivated Solution Create a list of pros and cons of positive behavior that will serve as a reminder/ I lack willpower Identify what triggers the backslide and the conscious when it happens; implement a reward system I easily get Avoid negative self-talk and replace them with encouraging discourage words Table 1.2 Possible ways to solve various barriers that are common during the Action Stage III. ACTIVITY PROPER Activity 1. The following statements are common reasons of people who do not regularly engage in physical activity. Rank the statements according to how you agree with them, with 1 being the best statement that describes you and 7 for the statement that does not hold true for you. ___ Exercise is hard and tiring. ___ I would rather do something else that exercise. ___ I think I do not look good when I exercise. . ___ My parents do not encourage me to exercise. ___ I have a very busy schedule. ___ I do not know any sports or exercise. Activity 2. What are your top 3 barriers? Write specific ways on how you can overcome these barriers. 1. ______________________________________________________ 2. ______________________________________________________ 3. ______________________________________________________ IV. GUIDE QUESTIONS 1. Among the various adaptations to aerobic exercise, resistance exercise and stretching exercise, which one is the most important adaptation for you? Why? 2. What are the benefits of becoming active and being physically fit? 3. Why is it important to adopt an active lifestyle? V. REFLECTION Explain why fitness is achieved, not received. __________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ _____________________________________________________________________.
