1 |C h a p t e r 1 : E x e r c i s e f o r F i t n e s s

Republic Central Colleges

Angeles City

Health Optimizing P.E. (H.O.P.E) 1

Chapter 1: Exercise for Fitness

Physical Activity and Exercise

Physical fitness- is a state of health and well-being and, more specifically, the ability to perform
aspects of sports, occupations and daily activities

Physical activity- involves and bodily movement caused by muscular contractions that results in
the expenditure of energy.

Exercise- is a planned program of physical activities usually designed to improved physical fitness
with the purpose of increasing physical fitness level.

The Filipino Pyramid Activity Guide

2 |C h a p t e r 1 : E x e r c i s e f o r F i t n e s s

The Health-Related Components of Fitness

 Flexibility- it is the ability to move a joint without pain over its entire range of motion.
Example Activities: Sit and reach and trunk forward flexion.
 Aerobic Capacity- it is the ability of the heart, lungs, and blood vessels to supply oxygen
and nutrients to the working muscles efficiently in order to sustain prolonged rhythmical
exercises. Example Activities: Running.
 Muscular Strength- it is the ability of the muscle to generate the greatest force.
Example Activities: Weight Lifting
 Muscular Endurance- It is the ability to of the muscle to resist fatigue when performing
multiple repetitions of a submaximal load.
Example Activities: Curl-ups and Push-ups
 Body Composition- it refers to the total make-up of the body using the concept of two
component model: the lean body mass and the body fat.
Example Activities: Waist Circumference

Importance of an Active Lifestyle

1. Improves bone, joint, and muscle strength and endurance
2. Develops motor control and coordination
3. Helps maintain a healthy body composition
4. Improves psychological functioning of an individual
5. Increases the efficiency of the lungs and the heart.
6. Possibly delays the aging process.
7. Reduces the risk of cardiovascular diseases.
8. Helps to regulate blood pressure.
9. Improves over control over anxiety and depression
10. Builds self-esteem and social interaction.

Classification of Exercise
An exercise program can consist of several exercise. There are three basic kinds of exercise, and each has
its own unique effect on the body. A good fitness regimen should include components of all three.

 Aerobic Exercise- involves a large muscle groups that perform rhythmic and continuous
movement for a prolonged period of time in order to improve aerobic capacity.
Examples: Swimming, biking, running, and dancing.
 Resistance Exercise- requires the muscle to contract against an external load in order to
improve muscular strength, muscular endurance, and bone strength.
Examples: TRX or Total Resistance Exercise, Thera-band, and resistance machines.
 Stretching Exercise- it increases the elasticity of the muscle and tendons surrounding the
joint in order to improve flexibility.
Examples: Stretching exercise, ballistic stretching, and dynamic stretching.

A well-designed exercise program can stimulate the body to become stronger and more efficient.

The Transtheoretical Model

- also called the Stages of Change Model.
- developed by Prochaska and DiClemente in the late 1970s, evolved through studies examining the
experiences of smokers who quit on their own with those requiring further treatment to understand why
3 |C h a p t e r 1 : E x e r c i s e f o r F i t n e s s

some people were capable of quitting on their own. It focuses on the decision-making of the individual
and is a model of intentional change.

1. Precontemplation - In this stage, people do not intend to take action in the foreseeable
future (defined as within the next 6 months). People are often unaware that their behavior is
problematic or produces negative consequences. People in this stage often underestimate the
pros of changing behavior and place too much emphasis on the cons of changing behavior.
2. Contemplation - In this stage, people are intending to start the healthy behavior in the
foreseeable future (defined as within the next 6 months). People recognize that their behavior
may be problematic, and a more thoughtful and practical consideration of the pros and cons
of changing the behavior takes place, with equal emphasis placed on both. Even with this
recognition, people may still feel ambivalent toward changing their behavior.
3. Preparation (Determination) - In this stage, people are ready to take action within the
next 30 days. People start to take small steps toward the behavior change, and they believe
changing their behavior can lead to a healthier life.
4. Action - In this stage, people have recently changed their behavior (defined as within the last
6 months) and intend to keep moving forward with that behavior change. People may exhibit
this by modifying their problem behavior or acquiring new healthy behaviors.
5. Maintenance - In this stage, people have sustained their behavior change for a while
(defined as more than 6 months) and intend to maintain the behavior change going forward.
People in this stage work to prevent relapse to earlier stages.
6. Termination - In this stage, people have no desire to return to their unhealthy behaviors
and are sure they will not relapse. Since this is rarely reached, and people tend to stay in the
maintenance stage, this stage is often not considered in health promotion programs.

Barriers to an Active Lifestyle

Possible ways to solve various barriers that are common during the action stage:
BARRIERS SOLUTION
I don’t have the 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.
I am always tired Schedule physical activity for times in the day or week when you feel
energetic. And try to convince yourself that if you give it a chance,
physical activity will increase your energy level; then, try it.
I do not know how Read journals and articles on the best practices as well as ask people who
have been successful at adopting the healthy behavior.

I do not have enough
money
I don’t not feel support
I am not motivated
I lack willpower
I easily get discourage
There are numerous exercise regiments that are not expensive such as
running.
Inform family and friends about the new behavior or join in activity club
that has the same interest.
Create a list of pros and cons of the positive behavior that will serve as a
reminder. Focus on changing the behavior instead of the outcome and
write a SMART goals.
Identify what triggers the back slide and be conscious when it happens.
Implement a reward system.
Avoid negative self-talk and replace them with encouraging words.

Prepared by: Mr. Deannielle John T. Comia