Republic of the Philippines

President Ramon Magsaysay State University

(Formerly Ramon Magsaysay Technological University)
Iba, Zambales, Philippines
Tel/Fax No.: (047) 811-1683

College/Department Department of Physical Education

Course Code PEN 1
Course Title Physical fitness and outdoor recreational activities
Place of the Course in General Education
the Program
Semester & Academic First Semester, AY 2020 - 2021
Year

MODULE III – Week 4 to 5

PHYSICAL ACTIVITY

INTRODUCTION

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

A transformation in student’s physical health and overall development will develop an active
lifestyle that should be a priority shared by all.

INTENDED LEARNING OUTCOMES

 Recite and discuss physical activities and its benefits;
 Recognize the value and benefits of physical activities;
 Establish healthy lifestyle through performing physical activities and exercise.

DISCUSSION

PHYSICAL ACTIVITY

Physical activity can be defined as any movement of the body that requires energy
expenditure. This includes any motion you do through the day excluding sitting still or
lying down. For example, walking to class, taking the stairs, mowing the lawn, and even
cleaning your house can be considered physical activity.
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, both, moderate and vigorous
intensity physical activity bring health benefits.

Moderate physical activities include:

• Walking briskly (about 3½ miles per hour)

 • Bicycling (less than 10 miles per hour)
• General gardening (raking, trimming shrubs)
• Dancing
• Water aerobics
• Canoeing
• Tennis (doubles), etc.

Vigorous physical activities include:

• Running/jogging (5 miles per hour)

• Walking very fast (4½ miles per hour)
• Bicycling (more than 10 miles per hour)
• Heavy yard work, such as chopping wood
• Swimming (freestyle laps)
• Aerobics
• Basketball (competitive)
• Tennis (singles)

You can choose moderate or vigorous intensity activities, or a mix of both each week.
Activities can be considered vigorous, moderate, or light in intensity. This depends on the
degree to which they make you breathe harder and your heart beat faster.

IMPORTANCE OF PHYSICAL ACTIVITY

Regular physical activity can produce long term health benefits. People of all ages,
shapes, sizes, and abilities can benefit from being physically active. The more physical
activity you do, the greater the health benefits.

Being physically active can help you:

 Increase your chances of living longer

 Feel better about yourself
 Decrease your chances of becoming depressed
 Sleep well at night
 Move around more easily
 Have stronger muscles and bones
 Stay at or get to a healthy weight
 Be with friends or meet new people
 Enjoy yourself and have fun

When you are not physically active, you are more likely to:
 Get heart disease
 Get type 2 diabetes
 Have high blood pressure
 Have high blood cholesterol
  Have a stroke

Some types of physical activity are especially beneficial:

 Aerobic activities make you breathe harder and make your heart beat faster. Aerobic
activities can be moderate or vigorous in their intensity. Vigorous activities take more
effort than moderate ones. For moderate activities, you can talk while you do them,
but you can't sing. For vigorous activities, you can only say a few words without
stopping to catch your breath.
 Muscle-strengthening activities make your muscles stronger. These include activities
like push-ups and lifting weights. It is important to work all the different parts of the
body - your legs, hips, back, chest, stomach, shoulders, and arms.
 Bone-strengthening activities make your bones stronger. Bone strengthening
activities, like jumping, are especially important for children and adolescents. These
activities produce a force on the bones that promotes bone growth and strength.
 Balance and stretching activities enhance physical stability and flexibility, which
reduces risk of injuries. Examples are gentle stretching, dancing, yoga, martial arts,
and t'ai chi.

BENEFITS OF PHYSICAL ACTIVITY

Regular physical activity is one of the most important things you can do for your health.
If you’re not sure about becoming active or boosting your level of physical activity
because you’re afraid of getting hurt, the good news is that moderate-intensity aerobic
activity, like brisk walking, is generally safe for most people.
Start slowly. Cardiac events, such as a heart attack, are rare during physical activity. But
the risk does go up when you suddenly become much more active than usual. For example,
you can put yourself at risk if you don’t usually get much physical activity and then all of a
sudden do vigorous-intensity aerobic activity. That’s why it’s important to start slowly and
gradually increase your level of activity.
If you have a chronic health condition such as arthritis, diabetes, or heart disease, talk
with your doctor to find out if your condition limits, in any way, your ability to be active.
Then, work with your doctor to come up with a physical activity plan that matches your
abilities. If your condition stops you from meeting the minimum Guidelines, try to do as much
as you can. What’s important is that you avoid being inactive. Even 60 minutes a week of
moderate-intensity aerobic activity is good for you.
The bottom line is – the health benefits of physical activity far outweigh the risks of
getting hurt.

 Control Your Weight

Looking to get to or stay at a healthy weight? Both diet and physical activity
play a critical role in controlling your weight. You gain weight when the calories you
burn, including those burned during physical activity, are less than the calories you
eat or drink. For more information see our section on balancing calories. When it
comes to weight management, people vary greatly in how much physical activity they
need. You may need to be more active than others to achieve or maintain a healthy
weight.
To maintain your weight: Work your way up to 150 minutes of moderate-
intensity aerobic activity, 75 minutes of vigorous-intensity aerobic activity, or an
equivalent mix of the two each week. Strong scientific evidence shows that physical
activity can help you maintain your weight over time. However, the exact amount of
physical activity needed to do this is not clear since it varies greatly from person to
person. It’s possible that you may need to do more than the equivalent of 150 minutes
of moderate-intensity activity a week to maintain your weight.
To lose weight and keep it off: You will need a high amount of physical activity
unless you also adjust your diet and reduce the amount of calories you’re eating and
drinking. Getting to and staying at a healthy weight requires both regular physical
activity and a healthy eating plan. The CDC has some great tools and information
about nutrition, physical activity and weight loss.

 Reduce Your Risk of Cardiovascular Disease

Heart disease and stroke are two of the leading causes of death in the United
States. But following the Guidelines and getting at least 150 minutes a week (2 hours
and 30 minutes) of moderate-intensity aerobic activity can put you at a lower risk for
these diseases. You can reduce your risk even further with more physical activity.
Regular physical activity can also lower your blood pressure and improve your
cholesterol levels.

 Reduce Your Risk of Type 2 Diabetes and Metabolic Syndrome

Regular physical activity can reduce your risk of developing type 2 diabetes and
metabolic syndrome. Metabolic syndrome is a condition in which you have some
combination of too much fat around the waist, high blood pressure, low HDL
cholesterol, high triglycerides, or high blood sugar. Research shows that lower rates
of these conditions are seen with 120 to 150 minutes (2 hours to 2 hours and 30
minutes) a week of at least moderate-intensity aerobic activity. And the more physical
activity you do, the lower your risk will be.
Already have type 2 diabetes? Regular physical activity can help control your
blood glucose levels.

 Reduce Your Risk of Some Cancers

Being physically active lowers your risk for two types of cancer: colon and breast.
Research shows that:
 Physically active people have a lower risk of colon cancer than do people
who are not active.
 Physically active women have a lower risk of breast cancer than do people
who are not active.
Reduce your risk of endometrial and lung cancer. Although the research is not yet
final, some findings suggest that your risk of endometrial cancer and lung cancer may
be lower if you get regular physical activity compared to people who are not active.
 Improve your quality of life. If you are a cancer survivor, research shows that
getting regular physical activity not only helps give you a better quality of life, but also
improves your physical fitness.

 Strengthen Your Bones and Muscles

As you age, it’s important to protect your bones, joints and muscles. Not only do
they support your body and help you move, but keeping bones, joints and muscles
healthy can help ensure that you’re able to do your daily activities and be physically
active. Research shows that doing aerobic, muscle-strengthening and bone-
strengthening physical activity of at least a moderately-intense level can slow the loss
of bone density that comes with age.
Hip fracture is a serious health condition that can have life-changing negative
effects, especially if you’re an older adult. But research shows that people who do 120
to 300 minutes of at least moderate-intensity aerobic activity each week have a lower
risk of hip fracture.
Regular physical activity helps with arthritis and other conditions affecting the
joints. If you have arthritis, research shows that doing 130 to 150 (2 hours and 10
minutes to 2 hours and 30 minutes) a week of moderate-intensity, low-impact aerobic
activity can not only improve your ability to manage pain and do everyday tasks, but
it can also make your quality of life better.
Build strong, healthy muscles. Muscle-strengthening activities can help you
increase or maintain your muscle mass and strength. Slowly increasing the amount
of weight and number of repetitions you do will give you even more benefits, no
matter your age.

 Improve Your Mental Health and Mood

Regular physical activity can help keep your thinking, learning, and judgment
skills sharp as you age. It can also reduce your risk of depression and may help you
sleep better. Research has shown that doing aerobic or a mix of aerobic and muscle-
strengthening activities 3 to 5 times a week for 30 to 60 minutes can give you these
mental health benefits. Some scientific evidence has also shown that even lower levels
of physical activity can be beneficial.

 Improve Your Ability to do Daily Activities and Prevent Falls

A functional limitation is a loss of the ability to do everyday activities such as
climbing stairs, grocery shopping, or playing with your grandchildren.
How does this relate to physical activity? If you’re a physically active middle-
aged or older adult, you have a lower risk of functional limitations than people who
are inactive
Already have trouble doing some of your everyday activities? Aerobic and
muscle-strengthening activities can help improve your ability to do these types of
tasks.
Adult who is at risk for falls? Research shows that doing balance and muscle-
strengthening activities each week along with moderate-intensity aerobic activity,
like brisk walking, can help reduce your risk of falling.
 Increase Your Chances of Living Longer
Science shows that physical activity can reduce your risk of dying early from the
leading causes of death, like heart disease and some cancers. This is remarkable in
two ways:
1. Only a few lifestyle choices have as large an impact on your health as physical
activity. People who are physically active for about 7 hours a week have a 40 percent
lower risk of dying early than those who are active for less than 30 minutes a week.
2. You don’t have to do high amounts of activity or vigorous-intensity activity to
reduce your risk of premature death. You can put yourself at lower risk of dying early
by doing at least 150 minutes a week of moderate-intensity aerobic activity.
Everyone can gain the health benefits of physical activity – age, ethnicity, shape or
size do not matter.

RECOMMENDED DURATION FOR PHYSICAL ACTIVITY

Physical activity is important for everyone, but how much you need depends on your
age.

 Adults (18-64 years)

Adults should do at least 2 hours and 30 minutes each week of aerobic physical
activity at a moderate level or 1 hour and 15 minutes each week of aerobic physical
activity at a vigorous level. Being active 5 or more hours each week can provide even
more health benefits. Spreading aerobic activity out over at least 3 days a week is
best. Also, each activity should be done for at least 10 minutes at a time. Adults should
also do strengthening activities, like push-ups, sit-ups and lifting weights, at least 2
days a week.

 Children and adolescents (6-17 years)

Children and adolescents should do 60 minutes or more of physical activity
each day. Most of the 60 minutes should be either moderate – or vigorous intensity
aerobic physical activity, and should include vigorous-intensity physical activity at
least 3 days a week. As part of their 60 or more minutes of daily physical activity,
children and adolescents should include muscle-strengthening activities, like
climbing, at least 3 days a week and bone-strengthening activities, like jumping, at
least 3 days a week. Children and adolescents are often active in short bursts can add
up to meet physical activity needs. Physical activities for children and adolescents
should be developmentally appropriate, fun, and offer variety.

 Young children (2-5 years)

There is not a specific recommendation for the number of minutes young
children should be active each day. Children ages 2-5 years should play actively
several times each day. Their activity may happen in short bursts of time and not be
all at once. Physical activities for young children should be developmentally
appropriate, fun, and offer variety.
 Physical activity is generally safe for everyone. The health benefits you gain
from being active are far greater than the chances of getting hurt. Here are some
things you can do to stay safe while you are active:
• If you haven't been active in a while, start slowly and build up.
• Learn about the types and amounts of activity that are right for you.
• Choose activities that are appropriate for your fitness level.
• Build up the time you spend before switching to activities that take more
effort.
• Use the right safety gear and sports equipment.
• Choose a safe place to do your activity.
• See a health care provider if you have a health problem.

RISK OF PHYSICAL INACTIVITY

Physical inactivity is the fourth leading risk factor for global mortality and causes 6% of
all deaths. It is only out stripped by high blood pressure (13%) and tobacco use (9%) and
carries the same level of risk as high blood glucose (6%). Approximately 3.2 million people
die each year because they are not active enough.
Physical in activity is on the rise in many countries, adding to the burden of non-
communicable disease and affecting general health worldwide, people who are insufficiently
active have a 20% to 30% increased risk of death compared to people who engage in at least
30 minutes of moderate intensity physical activity on most days of the week.
Physical inactivity is the main cause for approximately:
 21-25% of breast and colon cancers
 27% of diabetes
 30% of ischaemic heart disease

REASONS FOR PHYSICAL INACTIVITY

The levels of physical inactivity increased across the globe, globally around 31% of
adults aged 15 and over were not active enough in 2008 (men 28% and women 34%). In
high income countries 41% of men and 48% of women were insufficiently physically active,
as compared to 18% of men and 21% of women in low income countries. Low or decreasing
correspond with high or rising gross national product. The drop in physical activity is partly
due to inaction during leisure time and sedentary behaviour on the job and at home.
Likewise, an increase in the use of “passive” modes of transportation also contributes to
physical activity.

Several environment factors, which are linked to urbanization can discourage people from
becoming more active, such as:
 Fear of violence and crime in outdoor areas
 High density traffic
 Low air quality, pollution
 Lack of parks, sidewalks and sports/ recreational facilities
 HOW TO INCREASE PHYSICAL ACTIVITY

Both society in general and individuals can take action to increase physical activity. In
2013, WHO member states agreed to reduce physical inactivity by 10% in the framework of
the “Global Action Plan” for the prevention and control of Non-communicable disease 2013-
2020.
Policies and plans to address physical inactivity have been developed in about 80% of
WHO member states, though these are operational in only 56% of the countries. National
and local authorities are also adopting policies in a range of sectors to promote and facilitate
physical activity.

Policies to increase physical activity aim to ensure that:

 Walking, cycling and other forms of active transportation are accessible and safe for
all.
 Labour and workplace policies encourage physical activity
 Schools have safe spaces and facilities for students to spend their free time actively
 Sports and recreation facilities provides opportunities for everyone to do sports

REFERENCES

Aerobic Dance and Stretch Book, Manila, Oyco, Virginia D., Rex Bookstore 1984
Aerobic Dancing for Fitness and Fundamental Andin, Carmen T., Manila: Philippine Normal
College 1984
Handbook in Physical Education 1, Ancheta, Adelito T.
Instructional Handout for Physical Education I: PNC Gabao, Larry A.
https://jeanhailes.org.au/health-a-z/healthy-living/physical-activity-exercise
https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm
https://jeanhailes.org.au/health-a-z/healthy-living/physical-activity-exercise
https://www.roughguides.com/destinations/asia/philippines/outdoor-activities-
sports/
https://qorf.org.au/resources/fact-sheets-master/what-is-an-oa/
https://www.sportinggoodsinfo.com/top-10-outdoor-recreational-activities-of-
america/
https://www.rpay.ca/item/1-1-introduction-to-recreation
ACTIVITY
I. Activity Log:
Log your 5 day physical activity with your family or relative (1 0r 2 is enough or the more
the merrier) following and accomplishing the table and format below. Choose any physical
activity that is applicable to all your family member, and also, choose the day and time
applicable for your family or relative to do the physical activity with you. Take a minimum of
2 minute video of each physical activity. Upload each video to your google drive and send
(PM) the link directly to my messenger. If you can’t take video, pictures of each physical
activity is also accepted, just put captions below each picture and send it to my messenger
account. To be submitted on or before November 6, 2020 until 12 midnight.

Physical Activity Date Time Started / Time Reflection

(1 per day) Finished (Minimum of 5 sentences)

Day 1

Day 2

Day 3

Day 4

Day 5