Reference: Physical Education and Health Volume I by Lualhati Fernando-Callo and Peter Fermin Dajime

1. Physical Activity and Exercise
Importance of an Active Lifestyle
Barriers to an Active Lifestyle

2. Physical Activity and Exercise
Physical activity involves
any bodily movement caused
by muscular contractions
that result in the expenditure
of energy.

3. Physical Activity and Exercise
Exercise is a planned program
of physical activities usually
designed to improve physical
fitness with the purpose of
increasing physical fitness level.

4. Physical Activity and Exercise

5. What are the benefits of becoming
active and being physically fit?

6. Physical Activity and Exercise
Physical fitness is a condition
that allows the body to
effectively cope with the
demands of daily activities and
still has the energy to enjoy
other active leisure activities.

7. Health Related Components
Aerobic Capacities
Muscular Strength
Muscular Endurance
Flexibility
Body Composition

8. Importance of an Active Lifestyle
 Improves bone, joint, and muscle strength;
 Develops motor control and coordination;
 Helps maintain a healthy body composition;
 Improves the psychological functioning of an
individual;
 Increases the efficiency of the lungs and the
heart;
 Increases muscle strength and endurance;
 Protects from musculoskeletal problems such
as “low” back pain ;

9. Importance of an Active Lifestyle
 Possibly delays the aging process;
 Reduces the risk of cardiovascular diseases such
as coronary artery diseases and stroke;
 Promotes healthy cholesterol level;
 Helps regulate blood pressure;
 Decreases risk of Type 2 diabetes;
 Reduces the risk of breast and colon cancer;
 Improves control over anxiety and depression;
and
 Builds self-esteem and social interaction.

10. What types of exercises can
be performed to derive
these health benefits?

11. Importance of an Active Lifestyle
Aerobic Exercise (e.g. swimming,
biking, running, and dancing)
Resistance Exercise (e.g. barbell,
TRX, Thera-Band, and resistance
machines)
Stretching Exercise (statistic
stretching, ballistic stretching, and
dynamic stretching)

12. What changes or
adaptations will occur as a
result of aerobic exercise?

13. Importance of an Active Lifestyle
A regular aerobic exercise will
stimulate changes in the various
and tissues of the body but it is
more emphasized in the
cardiovascular system. These
changes help the body adapt to the
increased demands by allowing
more oxygen and nutrients to the
exercising muscles.

14. Is it normal for the muscles
to increase in size as a result
of resistance training?

15. Importance of an Active Lifestyle
The adaptation of the body
to regular resistance exercise is
commonly found in the
nervous and musculoskeletal
system. These adaptations
happen at the cellular level
after several months of regular
training.

16. How important is stretching
exercise in improving
performance?

17. Importance of an Active Lifestyle
Stretching exercise are important
in improving range of motion
around the joints. It helps an
individual in performing daily
tasks with efficiency. A regular
stretching routine will also help
correct muscle imbalance and
improve posture.

18. Are there psychological
benefits from exercise?

19. Importance of an Active Lifestyle
The effects of training go beyond
the biological changes. As much as
these biological changes lead to better
health, an individual who regularly
trains can experience psychological,
emotional, and even intellectual
benefits.
People also use exercise to cope
with stress and control their
depression.

20. Why is it hard to change
unhealthy habits?

21. Importance of an Active Lifestyle
Healthy behaviors are
hard to adopt.
Changing an old habit
is an arduous task but
not an impossible one.

22. Transtheoretical Model of Change
(Prochaska and Velicer, 1997)

23. The Stages of Change
(Spiral Staircase)

24. How do we solve the
common barriers to
adopting an active lifestyle?

25. Barriers to an Active Lifestyle
Barrier Solution
I am not motivated Create a list of pros and
cons of the positive
behavior that will serve as a
reminder
I lack willpower Identify what triggers the
backslide and be conscious
when it happens;
I easily get discouraged Avoid negative self talk
and replace them with
encouraging words

26. Barrier Solution
I do not have time Prioritize and cut back some time
from the non-essential activities
to be able to exercise.
I am always tired Make physical activity diary and
analyze which part of the day you
have more energy and schedule
your work-out around that period.
I do not know how Read journals and articles on the
best practices as well as people
who have been successful at
adopting the healthy behavior
I don’t have enough money There are numerous exercise
regimens that are not expensive
such as running and swimming
I do not feel support Inform family and friends about
the new behavior or join an
activity club that has the same
interests