Lesson 2: Fundamental Concepts of Exercise as

Physical Activity
Desired Learning Outcomes:
Towards the end of the lesson, the PATH-Fit students should be able to
undertake the following tasks:
• Establish familiarization of the important terms used in exercise and
physical activity
• Identify the different types of exercise
• Comprehensively cite facts on the trends of exercise in the society
• Be aware of the global recommendations for physical activity and
health
• Reflect on one’s personal lifestyle in connection with the Filipino physical
activity pyramid

Definition of Terms
1. Aerobic exercises. These exercises help burn fat with the help of oxygen
and carbohydrates to provide your body a steady supply of energy. These
exercises are low-intensity and longer duration workouts. Your fitness trainer
may recommend this form of exercise if you want to lose weight. Common
types of aerobic exercise include running at a comfortable pace (you
should be able to talk without breathing too hard), swimming, and biking.
2. Exercise. “It is a subcategory of physical activity that is planned, structured,
repetitive, and purposeful in the sense that the improvement or
maintenance of one or more components of physical fitness is the
objective” (WHO)
3. Non-aerobic exercises. These exercises convert the carbohydrates in your
body to energy to help the muscles produce force. It is a high-intensity
and low duration workout. During such exercises, lactate build-up in your
muscles causes fatigue. Your fitness trainer will recommend it if you are
looking for building muscle strength. Anaerobic exercise is very high
intensity or at your maximum level of exertion. Examples include sprinting
and weight lifting.
4. Physical activity. “Physical activity is defined as any bodily movement
produced by skeletal muscles that requires energy expenditure” (WHO).
5. Physical inactivity. Also termed as “lack of physical activity” has been
identified as the fourth leading risk factor for global mortality (6% of deaths
globally) (WHO).

Types of Exercise
Primarily, the aim of PATH-Fit courses is to link interrelated disciplines of
physical education and health. Through this link, a strong goal of promoting
physical activity is also encouraged leading towards the development of one’s
health and fitness resulting to an over-all quality of life. One way to achieve such
goal is to acquire fundamental understanding of exercise and eventually making
it a way of life.

Generally, there are four (4) types of exercise recognized in the field of
health and fitness which are strengthening, stretching, balance, and aerobic
exercises.

1. Aerobic exercise
➢ Endurance, or aerobic, activities increase your breathing and
heart rate. They keep your heart, lungs, and circulatory system
healthy and improve your overall fitness. Building your endurance
makes it easier to carry out many of your everyday activities.
Endurance exercises include:
• Brisk walking or jogging
• Yard work
• Dancing
2. Strength training
➢ Strength exercises make your muscles stronger. They may help you
stay independent and carry out everyday activities, such as
climbing stairs and carrying groceries. These exercises also are
called “strength training” or “resistance training.” Strength
exercises include:
• Lifting weights
• Using a resistance band
• Using your own body weight (calisthenics)
3. Balance exercises
➢ Balance exercises help prevent falls, a common problem in older
adults. Many lower-body strength exercises will also improve your
balance. Balance exercises include:
• Standing on one foot
• Heel-to-toe walk
• Tai Chi (“moving meditation”)
4. Flexibility exercises
➢ Flexibility exercises stretch your muscles and can help your body
stay limber. Being flexible gives you more freedom of movement
for other exercises as well as for your everyday activities, including
driving and getting dressed. Flexibility exercises include:
• Shoulder and upper arm stretch
• Calf stretch
• Yoga
Societal Trends in Exercise
Global Trends
➢ The World Health Organization (2005) considered physical inactivity as a
global public health concern as it was considered as a risk factor for
chronic diseases.

Philippine Trends
The 7th National Nutrition Survey (2008) revealed that:
➢ only 7.3% of Filipinos engage in leisure-related PA
➢ only 10.9% of men exercise every day or 4-5 times a week for 30-45
minutes per session
➢ while for women, even smaller at 4.3%.

During the 2016 Regional Dissemination Forum by the Food and Nutrition
Research Institute of the Department of Science and Technology on updates of
Filipinos nutritional status, the following were reported:
➢ More than half (67%) of total deaths in the country in 2012 were caused
by non-communicable diseases (NCDs).
➢ Diseases of the heart and vascular system made up one-third (33.0%) of
all deaths.
➢ Insufficiently physically active adults
– Prevalence slightly decreased in 2015. However, more women were
still insufficiently physically active than males.

Global Recommendations for Physical Activity and Health

(College-aged Population)
The World Health Organization (WHO, 2011) pointed out the following
recommendations for physical activity and health for adults (18-64 years old).
Physical activities include:
➢ Leisure time physical activity
➢ Transportation (e.g. walking or cycling)
➢ Occupational (i.e. work)
➢ Household chores
➢ Play
➢ Games
➢ Sports
➢ Planned exercise

These are done in the context of daily personal life, family, and community
in general.
Recommendations
1. Do at least 150 minutes of moderate-intensity aerobic PA per week OR do
at least 75 minutes of vigorous-intensity aerobic PA per week OR an
equivalent combination of moderate-and-vigorous-intensity activity.
2. Aerobic activity should be performed in bouts of at least 10 minutes
duration.
3. For additional health benefits, adults should increase their moderate
intensity aerobic physical activity to 300 minutes per week, or engage in
150 minutes of vigorous-intensity aerobic physical activity per week, or an
equivalent combination of moderate - and vigorous-intensity activity.
4. Muscle-strengthening activities should be done involving major muscle
groups on 2 or more days a week.
Source: http://www.who.int/dietphysicalactivity/physical-activity-recommendations-18-64years.pdf?ua=1

Why do People Exercise?

• Weight control
o For health
o For self-presentation
• Reduced cardiovascular risk
o Including physical and psychological health
• Reduction in stress and depression
• Enjoyment
o Individually-tailored programs
• Enhancement of self-esteem
• Opportunities to socialize
o Sense of commitment

Activity 2.1
The Exercise Motivations Inventory-2 (EMI-2)
On the following pages are a number of statements concerning the
reasons people often give when asked why they exercise. Whether you currently
exercise regularly or not, please read each statement carefully and indicate, by
circling the appropriate number, whether or not each statement is true for you
personally, or would be true for you personally if you did exercise. If you do not
consider a statement to be true for you at all, circle the ‘0’. If you think that a
statement is very true for you indeed, circle the ‘5’. If you think that a statement is
partly true for you, then circle the ‘1’, ‘2’, ‘3’ or ‘4’, according to how strongly you
feel that it reflects why you exercise or might exercise.
Remember, we want to know why you personally choose to exercise or
might choose to exercise, not whether you think the statements are good
reasons for anybody to exercise.
It helps us to have basic personal information about those who complete
this questionnaire. We would be grateful for the following information:
 Not Very
at all true
true for
me
No. Personally, I exercise (or might exercise)… 0 1 2 3 4 5
1 To stay slim 0 1 2 3 4 5
2 To avoid ill-health 0 1 2 3 4 5
3 Because it makes me feel good 0 1 2 3 4 5
4 To help me look younger 0 1 2 3 4 5
5 To show my worth to others 0 1 2 3 4 5
6 To give me space to think 0 1 2 3 4 5
7 To have a healthy body 0 1 2 3 4 5
8 To build up my strength 0 1 2 3 4 5
9 Because I enjoy the feeling of exerting myself 0 1 2 3 4 5
10 To spend time with friends 0 1 2 3 4 5
11 Because my doctor advised me to exercise 0 1 2 3 4 5
12 Because I like trying to win in physical activities 0 1 2 3 4 5
13 To stay/become more agile 0 1 2 3 4 5
14 To give me goals to work towards 0 1 2 3 4 5
15 To lose weight 0 1 2 3 4 5
16 To prevent health problems 0 1 2 3 4 5
17 Because I find exercise invigorating 0 1 2 3 4 5
18 To have a good body 0 1 2 3 4 5
19 To compare my abilities with other peoples’ 0 1 2 3 4 5
20 Because it helps to reduce tension 0 1 2 3 4 5
21 Because I want to maintain good health 0 1 2 3 4 5
22 To increase my endurance 0 1 2 3 4 5
23 Because I find exercising satisfying in and of itself 0 1 2 3 4 5
24 To enjoy the social aspects of exercising 0 1 2 3 4 5
25 To help prevent an illness that runs in my family 0 1 2 3 4 5
26 Because I enjoy competing 0 1 2 3 4 5
27 To maintain flexibility 0 1 2 3 4 5
28 To give me personal challenges to face 0 1 2 3 4 5
29 To help control my weight 0 1 2 3 4 5
30 To avoid heart disease 0 1 2 3 4 5
31 To recharge my batteries 0 1 2 3 4 5
32 To improve my appearance 0 1 2 3 4 5
33 To gain recognition for my accomplishments 0 1 2 3 4 5
34 To help manage stress 0 1 2 3 4 5
35 To feel more healthy 0 1 2 3 4 5
36 To get stronger 0 1 2 3 4 5
37 For enjoyment of the experience of exercising 0 1 2 3 4 5
38 To have fun being active with other people 0 1 2 3 4 5
39 To help recover from an illness/injury 0 1 2 3 4 5
40 Because I enjoy physical competition 0 1 2 3 4 5
41 To stay/become flexible 0 1 2 3 4 5
42 To develop personal skills 0 1 2 3 4 5
43 Because exercise helps me to burn calories 0 1 2 3 4 5
44 To look more attractive 0 1 2 3 4 5
45 To accomplish things that others are incapable of 0 1 2 3 4 5
46 To release tension 0 1 2 3 4 5
47 To develop my muscles 0 1 2 3 4 5
48 Because I feel at my best when exercising 0 1 2 3 4 5
 49 To make new friends 0 1 2 3 4 5
50 Because I find physical activities fun, especially 0 1 2 3 4 5
when competition is involved
51 To measure myself against personal standards 0 1 2 3 4 5

Scoring
Subscales Item Numbers Mean Score
Stress Management 6, 20, 34, 46
Revitalization 3, 17, 31
Enjoyment 9, 23, 37, 48
Challenge 14, 28, 42, 51
Social Recognition 5, 19, 33, 45
Affiliation 10, 24, 38, 49
Competition 12, 26, 40, 50
Health Pressures 11, 25, 39
Ill-Health Avoidance 2, 16, 30
Positive Health 7, 21, 35
Weight Management 1, 15, 29, 43
Appearance 4, 18, 32, 44
Strength and Endurance 8, 22, 36, 47
Nimbleness 13, 27, 41

Write down your motives from the highest to lowest mean score.
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
12.
13.
14.
Filipino Motives to Exercise
Motives and reasons to undertake physical activity and exercise has been
a well-established area in the psychology of physical activity. However, it is quite
interesting to look into what motivates Filipinos to do such. Cagas, Torre, and
Manalastas (2004) reported Filipinos’ motives to undertake exercise:

Reasons Examples
Weight Management “pampapayat” [to lose weight]
Strength and Endurance “para lumakas” [to develop strength]
Positive Health “para maging healthy” [to become healthy]
Appearance “to have a sexy body”
Health Pressures “kasi my doctor said so” [because of doctor’s
advice]
Affiliation “barkada activity” [peer group activity]
Enjoyment “because it’s fun”
Stress Management “pampatanggal ng stress” [to reduce stress]
Revitalization “to feel good”
Ill-health avoidance “para maiwasan ang pagkakaroon ng high blood
pressure o iba pang sakit sa katawan [to avoid
high blood pressure or other physical ailments]”
Nimbleness “para tumaas ang talon [to increase vertical jump]
Challenge “to improve skill”
Social Recognition “para magpakitang gilas [to show off]”
Competition “competitive nature”
Source: Cagas, J., Torre, B., Manalastas, E.J. (2014). “Pampapayat, para lumakas, to be
healthy”: Exploring Filipino motives for exercise. Philippine Journal of Psychology, 47(1), 145-161

Barriers to Exercise
Directions: Listed below are reasons that people give to describe why they
do not get as much physical activity as they think they should. Please read each
statement and circle the number of the statement that most applies to you:

1. My day is so busy now, I just don't think I can make the 3 2 1 0

time to include physical activity in my regular schedule.
2. None of my family members or friends like to do 3 2 1 0
anything active, so I don't have a chance to exercise.
3. I'm just too tired after work to get any exercise. 3 2 1 0
4. I've been thinking about getting more exercise, but I just 3 2 1 0
can't seem to get started.
5. I'm getting older so exercise can be risky. 3 2 1 0
6. I don't get enough exercise because I have never 3 2 1 0
learned the skills for any sport.
7. I don't have access to jogging trails, swimming pools, 3 2 1 0
bike paths, etc.
 8. Physical activity takes too much time away from other 3 2 1 0
commitments—time, work, family, etc.
9. I'm embarrassed about how I will look when I exercise 3 2 1 0
with others.
10. I don't get enough sleep as it is. I just couldn't get up 3 2 1 0
early or stay up late to get some exercise.
11. It's easier for me to find excuses not to exercise than to 3 2 1 0
go out to do something.
12. I know of too many people who have hurt themselves 3 2 1 0
by overdoing it with exercise.
13. I really can't see learning a new sport at my age. 3 2 1 0
14. It's just too expensive. You have to take a class or join a 3 2 1 0
club or buy the right equipment.
15. My free times during the day are too short to include 3 2 1 0
exercise.
16. My usual social activities with family or friends to not 3 2 1 0
include physical activity.
17. I'm too tired during the week and I need the weekend 3 2 1 0
to catch up on my rest.
18. I want to get more exercise, but I just can't seem to 3 2 1 0
make myself stick to anything.
19. I'm afraid I might injure myself or have a heart attack. 3 2 1 0
20. I'm not good enough at any physical activity to make it 3 2 1 0
fun.
21. If we had exercise facilities and showers at work, then I 3 2 1 0
would be more likely to exercise.

Follow these instructions to score yourself:

Enter the circled number in the spaces provided, putting together the
number for statement 1 on line 1, statement 2 on line 2, and so on.

Add the three scores on each line. Your barriers to physical activity fall into one or
more of seven categories: lack of time, social influences, lack of energy, lack of
willpower, fear of injury, lack of skill, and lack of resources. A score of 5 or above
in any category shows that this is an important barrier for you to overcome.

(1)____ + (8)____ + (15)____ = ______________________ (Lack of Time)

(2)____ + (9)____ + (16)____ = ______________________ (Social Influence)
(3)____ + (10)____ + (17)____ = ______________________ (Lack of Energy)
(4)____ + (11)____ + (18)____ = ______________________ (Lack of Willpower)
(5)____ + (12)____ + (19)____ = ______________________ (Fear of Injury)
(6)____ + (13)____ + (20)____ = ______________________ (Lack of Skill)
(7)____ + (14)____ + (21)____ = ______________________ (Lack of Resources)
 Barriers Suggestions to Overcome
Lack of Time ➢ Identify available time slots. Monitor your daily
activities for one week. Identify at least three 30-
minute time slots you could use for physical
activity.
➢ Add physical activity to your daily routine. For
example, walk or ride your bike to work or
shopping, organize school activities around
physical activity, walk the dog, exercise while you
watch TV, park farther away from your
destination, etc.
➢ Make time for physical activity. For example,
walk, jog, or swim during your lunch hour, or take
fitness breaks instead of coffee breaks.
➢ Select activities requiring minimal time, such as
walking, jogging, or stair climbing.
Social Influence ➢ Explain your interest in physical activity to friends
and family. Ask them to support your efforts.
➢ Invite friends and family members to exercise with
you. Plan social activities involving exercise.
➢ Develop new friendships with physically active
people. Join a group, such as a sports club or
dance class.
Lack of Energy ➢ Schedule physical activity for times in the day or
week when you feel energetic.
➢ Convince yourself that if you give it a chance,
physical activity will increase your energy level;
then, try it.
Lack of Willpower ➢ Plan ahead. Make physical activity a regular part
(Motivation) of your daily or weekly schedule and write it on
your calendar.
➢ Invite a friend to exercise with you on a regular
basis and write it on both your calendars.
➢ Join an exercise group or class.
Fear of Injury ➢ Learn how to warm up and cool down to prevent
injury.
➢ Learn how to exercise appropriately considering
your age, fitness level, skill level, and health status.
➢ Choose activities involving minimum risk
Lack of Skill ➢ Select activities requiring no new skills, such as
walking, climbing stairs, or jogging.
➢ Exercise with friends who are at the same skill
level as you are.
➢ Find a friend who is willing to teach you some
new skills.
 ➢ Take a class to develop new skills.
Lack of Resources ➢ Select activities that require minimal facilities or
equipment, such as walking, jogging, jumping
rope, or calisthenics.
➢ Identify inexpensive, convenient resources
available in your community (community
education programs, park and recreation
programs, worksite programs, etc.).

The Filipino Physical Activity Pyramid

The Filipino Pyramid Activity Guide was conceptualized and supported by
the Philippine Association for the Study of Overweight and Obesity (PASOO, 2000)
to serve as a visual representation for Filipinos in keeping track of their daily
physical activities.

Source: Jasul, Gabriel & Sy, Rosa. (2011). Obesity Treatment Recommendations in the Philippines: Perspective on their
Utility and Implementation in Clinical Practice. Journal of the ASEAN Federation of Endocrine Societies. 26. 122-128.
10.15605/jafes.026.02.07.