ATENEO DE DAVAO UNIVERSITY

Km 7 Central Park Blvd, Talomo, 8016 Davao City, Philippines

Tel No. +63 (82) 221.2411 local 8608
E-Mail: shs@addu.edu.ph * www.addu.edu.ph
In Consortium with Ateneo de Zamboanga University and Xavier University

SENIOR HIGH SCHOOL – PHYSICAL EDUCATION AND HEALTH 1

The Rewards of Engaging Oneself in Physical Activities & the Philippine Physical Activity Pyramid

Physical Activities

Physical activity is any bodily movement produced by skeletal muscles that result in energy expenditure.
The energy expenditure can be measured in kilocalories. Physical activity in daily life can be categorized
into occupational, sports, conditioning, household, or other activities.

Physical activity simply means movement of the body that uses energy. Walking, gardening, briskly
pushing a baby stroller, climbing the stairs, playing soccer, or dancing the night away are all good
examples of being active. For health benefits, physical activity should be moderate or vigorous intensity.

Regular physical activity is one of the most important things you can do for your health.

Everyone can experience the health benefits of physical activity – age, abilities, ethnicity, shape, or size
do not matter. If you are not sure about becoming active or boosting your level of physical activity
because you are afraid of getting hurt, the good news is that moderate-intensity aerobic activity, such as
brisk walking, is safe for most people.

Beneficial Effects of Physical Activities

Participating in Physical activities benefits the different areas of your health. You can change your
lifestyle to become healthier, Physically, Mentally, Emotionally, and Socially. Regular Physical activity
improves one’s health and well-being. It is good for everyone, regardless of age. Think of four folks who
reside in the provinces. People in the provinces seem to be healthier and live longer than their
counterparts in the urban areas. There are many rewards of engaging oneself in physical activities.

Keeping oneself fit and in good shape is only one benefit of it all.

Physical Well-Being

Regular physical activity helps you attain good physical fitness. It strengthens your bones and muscles. It
tones your muscle and keeps your body trim. Physical activity improves your coordination or the ability
to do complicated movements. Through exercise, you become more flexible. Regular physical activity
can enhance your appearance and improve your posture. It helps you maintain a healthy weight. If you
participate in regular physical activities, you are less likely to overeat since it affects the part of your
brain that controls appetite. Eventually, physical activity can reduce the risk of acquiring certain
diseases. Exercise burns fat and lessens your chances of obesity. By reducing your chances of being
obese, you lower your chance of having diabetes, coronary heart disease, or colon cancer.
 ATENEO DE DAVAO UNIVERSITY
Km 7 Central Park Blvd, Talomo, 8016 Davao City, Philippines
Tel No. +63 (82) 221.2411 local 8608
E-Mail: shs@addu.edu.ph * www.addu.edu.ph
In Consortium with Ateneo de Zamboanga University and Xavier University

SENIOR HIGH SCHOOL – PHYSICAL EDUCATION AND HEALTH 1

Sound Mental and Emotional Health

Physical activity improves blood flow to the brain. Improved blood flow makes you feel more awake and
alert. It makes you think more clearly and increases your energy level. Participating promotes self-
esteem. As you improve your skills, you also feel better about yourself and can enhance confidence in
your abilities too.

Improve Family and Social Relationships

Engaging in physical provides opportunities for you to meet new acquaintances and enjoy friendships.
When you participate in any physical activity, you may be around people with the same interest as you
have. Many people you meet may have good influences on your fitness and motivate you to keep
participating. Doing an activity with others not only provides enjoyment but also makes you feel better.
Parents can be supportive of your physical activities. When they are, they help you enjoy their company.
Physical activities help strengthen the bond between you and your family. Find some ways to spend
time with your family. For instance, hiking, jogging, swimming, and bowling.

Several studies have found that exercise helps depression. There are many views as to how exercise
helps people with depression: Exercise may block negative thoughts or distract you from daily worries.
Exercising with others provides an opportunity for increased social contact. Increased fitness may lift
your mood and improve your sleep patterns. Exercise may also change levels of chemicals in your brains,
such as serotonin, endorphins, and stress hormones. Aim for at least 30 minutes a day to maintain
health and reduce your risk of health problems, health professionals and researchers recommend a
minimum of 30 minutes of moderate-intensity physical activity on most, preferably all, day!

Physical Activity Pyramid

If we earned a peso every time, we were told to be

healthy, we would be rich by now. While we know why it
is important to live an active and healthy lifestyle, it is
equally important to know what and how much physical
activity we really need to be in tip-top shape. The good
news is that you do not have to hit the gym all day every
day! At least, that is what the physical fitness pyramid
says.

Just like how the food pyramid works, the physical

fitness pyramid is a guide to improving your physical
fitness. It recommends different types of activities you
should be doing in a week to stay physically fit. The
 ATENEO DE DAVAO UNIVERSITY
Km 7 Central Park Blvd, Talomo, 8016 Davao City, Philippines
Tel No. +63 (82) 221.2411 local 8608
E-Mail: shs@addu.edu.ph * www.addu.edu.ph
In Consortium with Ateneo de Zamboanga University and Xavier University

SENIOR HIGH SCHOOL – PHYSICAL EDUCATION AND HEALTH 1

closer to the pyramid base, the more frequent the activity!

There are many wonderful ways to be physically active every day. By doing a variety of moderate-
intensity activities, such as gardening, jogging, riding your bicycle, or walking, you will find it fun and
easy to incorporate physical activity into your daily life. Adults should do at least 30 minutes of physical
activity every day, while children should do at least 60 minutes of physical activity every day. Use the
following Physical Activity Pyramid as a guide for creating your own weekly program.

There are a lot of physical activities you can do as a student to stay fit and healthy even with a busy
schedule. Ever wonder how often you should do these activities? Here is what the World Health
Organization (WHO) recommends, ranked from more to less:

1. Lifestyle physical activities: things you do anytime, anywhere!

When we say “lifestyle,” we mean physical activities that you are already doing as part of your everyday
routine. These activities include moving around in the house, doing household chores like sweeping or
mopping the floor, or about every other thing you do with minimal effort. Moving is better than no
physical activity at all. So, make sure you incorporate activities even in the little things.

How often should I do lifestyle physical activities? Every day.

Examples of lifestyle physical activities:

• walking to and around the campus

• using the stairs instead of the elevator
• running errands at the market (e.g., buying school supplies or ingredients for your food)

2. Aerobic exercises: things that speed up your heart rate

Graded recitations should not be the only situations that increase your heart rate, make you breathe
faster, and make you sweat; aerobic exercises should do that for you, too! Take your physical activities
up a notch by building your cardiorespiratory endurance. At least 30 minutes of aerobic exercise each
day should do the trick!

How often should I do aerobic exercises? 3-5 times per week.

Examples of aerobic exercises:

• going for a run before or after school
• biking around the neighborhood to de-stress
• trying Zumba classes with the whole group
 ATENEO DE DAVAO UNIVERSITY
Km 7 Central Park Blvd, Talomo, 8016 Davao City, Philippines
Tel No. +63 (82) 221.2411 local 8608
E-Mail: shs@addu.edu.ph * www.addu.edu.ph
In Consortium with Ateneo de Zamboanga University and Xavier University

SENIOR HIGH SCHOOL – PHYSICAL EDUCATION AND HEALTH 1

3. Sports and recreational activities: things you enjoy doing

It is time to get your head in the game! Whether you play or do not play sports, the physical fitness
pyramid suggests engaging in sports and recreational activities on a weekly basis. Not only is it fun to do,
but the fitness and health benefits are just too good to pass off. Guess it is time to take your PE classes
extra seriously!

How often should I do sports and recreational activities? 3-5 times per week.

Examples of sports and recreational activities:

• hiking, volleyball, and basketball

4. Strength and flexibility exercises: things that build you up

When physical fitness is mentioned, the first thing that comes to mind would be strenuous, hardcore
exercises that often involve strength and flexibility exercises. Don’t you agree?

While we are not going to lie that these activities are really a stretch for some people (pun intended),
students like you are at a good age to start building muscle strength, endurance, and flexibility as young
as you are. Do not be afraid to start with small, lightweights. Progress is key!

How often should I do strength and flexibility exercises? 2-3 times per week.

Examples of strength and flexibility exercises:

• yoga
• dancing or gymnastics
• lifting weights/ bodyweight training like push-ups or sit-ups (if you do not have the equipment)

5. Leisure and playtime activities: things you love doing

Physical fitness should be fun. If you want to keep an active and healthy lifestyle, your physical activities
should be tailored to your interests and preferences. That means carving time for activities you love! It
gets easier to get fit and stay fit when you enjoy a workout that does not feel like a chore.

How often should I do leisure and playtime activities? 2-3 times per week.

Examples of leisure and playtime activities:

• Bowling
• low-impact sports
• strolling around on a skateboard or scooter
 ATENEO DE DAVAO UNIVERSITY
Km 7 Central Park Blvd, Talomo, 8016 Davao City, Philippines
Tel No. +63 (82) 221.2411 local 8608
E-Mail: shs@addu.edu.ph * www.addu.edu.ph
In Consortium with Ateneo de Zamboanga University and Xavier University

SENIOR HIGH SCHOOL – PHYSICAL EDUCATION AND HEALTH 1

6. Physical inactivity: things you should do less

The activity that occupies the top spot in the physical fitness pyramid is… you guessed it! The physical
inactivity levels! While we do not necessarily remove inactivity in your day-to-day (we still need rest and
sleep periods!), we suggest cutting it down and not being too inactive.

For students like you, inactivity might look like hours spent binge-watching your favorite shows on
Netflix or mindlessly scrolling on social media! You know the drill. There is such a thing as “too much”
screen time. So go ahead and watch an episode or two, but make sure to balance it with other physical
activities in the pyramid.

How often should I do these physical activities? Sparingly.

Examples of physical inactivity:

• watching TV Surfing the internet

• too much sitting down

If you were, to be honest, where do most of your time go in the physical fitness pyramid? This tool is a
guide you can use to start living an active and healthy lifestyle now so you can be up and running inside
and outside the classroom. The physical, emotional, and academic benefits are limitless!

Analyzing the Philippine Physical Activity Pyramid

The Philippine Physical Activity Pyramid works similarly to the food guide pyramid. The bottom of the
pyramid indicates the abilities that must be done every day. These include day-to-day activities such as
walking, stretching, and doing household chores. The activities at the top, are those that must be done
minimally because they do not provide a physical activity that promotes good health. These include
watching television while being seated or laid on the couch, playing computer games, and using a
mobile phone most of the day.

The Philippine Physical Activity Pyramid is based on the Filipino Activity Guide Pyramid conceptualized
by the Philippine Association for the study of overweight and Obesity (PASOO). According to the
association good health results from proper nutrition and regular physical activity.

It must be noted that the Philippine Physical Activity Pyramid is designed not only for losing weight. It is
recommended also for thin and slim individuals who must engage in physical activities to be physically
fit and healthy. As such, the pyramid is designed for all ages and sizes.
 ATENEO DE DAVAO UNIVERSITY
Km 7 Central Park Blvd, Talomo, 8016 Davao City, Philippines
Tel No. +63 (82) 221.2411 local 8608
E-Mail: shs@addu.edu.ph * www.addu.edu.ph
In Consortium with Ateneo de Zamboanga University and Xavier University

SENIOR HIGH SCHOOL – PHYSICAL EDUCATION AND HEALTH 1

 ATENEO DE DAVAO UNIVERSITY
Km 7 Central Park Blvd, Talomo, 8016 Davao City, Philippines
Tel No. +63 (82) 221.2411 local 8608
E-Mail: shs@addu.edu.ph * www.addu.edu.ph
In Consortium with Ateneo de Zamboanga University and Xavier University

SENIOR HIGH SCHOOL – PHYSICAL EDUCATION AND HEALTH 1

IF YOU RARELY DO PHYSICAL IF YOU DO PHYSICAL ACTIVITY IF YOU DO PHYSICAL

ACTIVITY SOMETIMES ACTIVITY OFTEN

Begin with activities at the base of
the pyramid
Walk whenever you can
Make physical activity a part of
your leisure time
Set realistic goals, and work your
way up toward the middle of the
pyramid
Be more consistent with activities in Choose a mix of aerobic,
flexibility, and strengthening
the middle of the pyramid
activities
Plan physical activity in your day
Mix up your routine to keep it
Set weekly and monthly goals
fun
Partner with a friend or family
Try new physical activities
member to do physical activity
together Challenge yourself with new
goals

Glossary of Terms:

Aerobic Activity – a physical activity that involves cardiorespiratory endurance.

Flexibility Exercise – a physical activity that helps improve range of motion.

Leisure Activity – a physical activity associated with an individual’s interests and preferences.

Lifetime Activity – a physical activity that is part of one’s daily routine.

Physical Activity – a bodily movement that requires energy expenditure.

Physical Inactivity – the act of being sedentary or not allowing the body to move for prolonged periods.

PPAP – Philippine Physical Activity Pyramid; a diagram that shows how varied physical activities are
spent in a week.

Recreational Activity – a physical activity intended for amusement, enjoyment, or pleasure

Sports – an activity that requires physical exertion and skill of an individual or a team.

Strength Exercise – a physical activity that helps strengthen muscles and bones.
 ATENEO DE DAVAO UNIVERSITY
Km 7 Central Park Blvd, Talomo, 8016 Davao City, Philippines
Tel No. +63 (82) 221.2411 local 8608
E-Mail: shs@addu.edu.ph * www.addu.edu.ph
In Consortium with Ateneo de Zamboanga University and Xavier University

SENIOR HIGH SCHOOL – PHYSICAL EDUCATION AND HEALTH 1

REFERENCES:
Course Syllabus for Physical Education 1
Enjoy Life with P.E. and Health by Grace
Estela C. Mateo, Ph.D. Physical Fitness
for College Freshmen by Virginia D. Oyco
Core Concepts in Health by Paul M. Incel,
Walaton T. Roth
Read more helpful tips and advice for a fit and healthy lifestyle on the Generation Zen blog section at
Edukasyon.ph now!
Compilation on Physical Fitness and Wellness by Ms. Hendely Y. Arreza