Physical Education 11

REVIEW:

Physical
Exercise
Activity
 REVIEW:
Aerobic Capacity

Muscle
Strength
Flexibility
and
Endurance

Body Composition
 REVIEW:

Muscle- and
Aerobic Bone-
Activity Strengthening
Activity
 REVIEW:

Resistance Stretching
Exercise Exercise
 ACTIVITY: EXERCISE
ETIQUETTE AND SAFETY
Purpose: This activity aims to understand and discuss the importance of
etiquette and safety when using exercise equipment and facilities.

Instructions: Read the following scenarios related to the use of exercise

equipment and facilities:
Scenario 1: You arrive at the gym for a workout and notice that all the
treadmills are occupied, but one of them has a towel and water bottle
but no one has used it for the last 10 minutes.
Scenario 2: You are about to use a weight machine that someone else just
finished using. The previous user left it with a high-weight setting and
did not wipe it down.
 ACTIVITY: EXERCISE
ETIQUETTE AND SAFETY
Scenario 3: You are in a group fitness class, and someone is constantly moving
dangerously or incorrectly, risking injury to himself or herself and others
around him or her.
Scenario 4: You notice a fellow gym goer struggling to lift a heavy weight. The
gym goer seems to be alone and is not using a spotter.
Scenario 5: You are using a piece of equipment in the gym, and someone
comes up to you and asks if he or she can "work in" with you (share the
equipment).

Discuss the proper etiquette and safety measures in each scenario. Write your
responses
 Exercise is
WISE!

BE INFORMED,
1 BE SAFE!
 Doing Exercises Should Be Safe!
Performing exercise and other
physical activities requires
knowledge about safety and
proper etiquette. This may prevent
injuries and accidents.
 Doing Exercises Should Be Safe!
The Physical Activity Readiness
Questionnaire (PAR-Q) is one tool that we
can use to assess whether a person is capable
of doing a certain physical activities.
 Physical Activity Readiness Questionnaire (PAR-Q)
First Step: Know oneself and assess physical capabilities using the Physical
Activity Readiness Questionnaire (PAR-Q).

The Department of Health (DOH) recommends Filipinos engage in moderate to

vigorous physical activities for at least 30 minutes on most days of the week.

Physical activities are beneficial for the heart and overall body strength.

Practicing an active lifestyle is encouraged for most people.

 Physical Activity Readiness Questionnaire (PAR-Q)
Questions Yes No
1. Has your doctor ever told you that you have a heart
condition or high blood pressure?
2. Do you feel pain in your chest when you are doing
your daily activities or when you do physical
activities?
3. Do you lose balance because of dizziness, or have
you lost consciousness in the past 12 months?
4. Have you ever been diagnosed with a chronic
condition other than heart disease or hypertension
(e.g., cancer)?
 Physical Activity Readiness Questionnaire (PAR-Q)
Questions Yes No
5. Are you currently taking prescribed maintenance
medications?
6. Do you currently have a bone, joint, or other
musculoskeletal condition that can worsen as a result
of moderate to vigorous physical activity?
7. Has your doctor ever told you that you should only
engage in medically supervised physical activity?
 Exercise is
WISE!

COMPONENTS OF
2 EXERCISE
 Three Components of Exercise:

Exercise

exercise cool
warm-up
load down
 Warm-up
A warm-up is essential before strenuous activity to prepare the
body.
Warm-up
It increases blood flow to working muscles gradually.

Higher muscular output is reported in warm muscles.

A warm-up prepares the heart, muscles, and joints.

It increases nerve impulse transmission and decreases joint

stiffness.
 Warm-up
Warm-up Recommended
Duration 6–10 minutes

Intensity Moderate

General movements of joints

Movements
followed by specific exercise

A five-minute recovery time is

Duration of Recovery required before engaging in
actual exercise.
 Warm-up
1. Perform warm-up
exercises such as
jogging and skipping to
elevate the body
temperature.
 Warm-up
2. Perform stretching exercises to
stimulate neuromuscular joints,
enhance balance, and improve
proprioception.
3. Proprioception helps perceive
spatial location and can
enhance sports performance
and prevent injuries.
 Warm-up
4. The last phase of warm-up
includes specific movements
imitating the real exercise,
done at a slower speed to
avoid exhaustion.
 Warm-up
5. Warm-up is both a physical and
mental task, requiring
concentration on the activity
pattern.

6. The effectiveness of warm-up

exercises varies based on the
type of exercise and its specific
goals.
 Warm-up
7. The aim is to raise the
heart rate to 50–60 percent
of the maximum expected
heart rate.
8. Each exercise in a cardiac
cycle is performed for 2–4
minutes.
 Warm-up
9. Dynamic stretching
exercises can be done for
rest between exercise sets.
 Warm-up

It is important to select the appropriate exercise that

focuses on the muscles and the muscle-tendon units,
which are susceptible to becoming unbalanced.
 Warm-up

The inchworm, spiderman, and lunge with twists are just

some warm-up exercises that may be done before doing
actual exercise.
 Recovery and Cooldown
1. Recovery is as essential as
the main exercise.
2. A well-executed cooldown
removes toxic product
buildup and replenishes
energy.
 Recovery and Cooldown
3. A continuously elevated heart rate during a
cooldown delivers oxygen and nutrients to the
muscles.
4. A decent cooldown routine takes about 10 minutes.
5. Include five minutes of low-intensity multi-joint
exercise and a mild massage to aid in metabolite
removal and improve blood supply.
 Recovery and Cooldown

6. Foam rollers may help

decrease soreness, but
limited studies are
available.
 Recovery and Cooldown
7. Static stretches release muscle
tension and promote muscle
relaxation.
8. Cooling down should be both a
physical and mental routine
with relaxed muscles and mind.
Exercise Equipment and Facilities for Aerobic,
Resistance, and Stretching Exercises
 Exercise is
ETIQUETTE AND WISE!

PROPER HANDLING
3 OF EQUIPMENT AND
FACILITIES IN
EXERCISES
 Etiquette and Proper Handling of Equipment
Aside from proper body
conditioning and acknowledging
the correct equipment and
facilities, proper handling is also
required to prevent injury.
The following are the essential ways to properly use facilities
and equipment for exercise

Return the weights to their

Use essential and well- Choose proper footwear
proper place and avoid
that fits well and provides
maintained equipment wearing barefoot or open-
cushioning to prevent
and facilities. toed shoes in the weights
blisters and injuries.
area.

Replace worn-out Do research on common

shoes for adequate sporting injuries and
protection and acquire appropriate
cushioning. equipment for prevention.
 Exercise is

HOW WISE!

4 ACTIVE
ARE YOU?
 ACTIVITY: PHYSICAL ACTIVITY QUESTIONNAIRE
Answer the questions frankly, and use the score guide to determine the level of
physical activity
1. How involved were you during PE class in the last week?
a. I did not enroll in the physical education program.
b. During class, I simply stood/walked about.
c. I raced around and played for a while.
d. I spent most of my time running and playing.

2. How many days in the past week were you able to do a physical activity that
lasted for at least 60 minutes?
a. none
b. one to two days
c. three to four days
d. five or more days
 ACTIVITY: PHYSICAL ACTIVITY QUESTIONNAIRE
Answer the questions frankly, and use the score guide to determine the level of
physical activity
3. I spent most of my free time in the last week doing
a. reading books, watching television, playing video games, surfing the
internet, and sleeping
b. taking the dog for a stroll, assisting with domestic tasks, and doing errands
c. participating in low-intensity athletic activities, games, and dance
d. taking part in high-intensity athletics, games, or dance

4. How many hours (on average) in a daytime do you spend playing computer
games or surfing the internet in the last week?
a. more than four hours b. three to four hours
c. one to two hours d. less than an hour
 ACTIVITY: PHYSICAL ACTIVITY QUESTIONNAIRE
Answer the questions frankly, and use the score guide to determine the level of
physical activity
5. How many hours (in sum) of a weekend did you spend in low to high-
intensity activities in the previous week?
a. more than four hours
b. three to four hours
c. one to two hours
d. less than an hour
6. How many minutes (total) in your PE class did you really spend playing,
dancing, or exercising in the past week?
a. less than 15 minutes
b. 15 to 30 minutes
c. 31 to 45 minutes
d. more than 45 minutes
 ACTIVITY: PHYSICAL ACTIVITY QUESTIONNAIRE
Answer the questions frankly, and use the score guide to determine the level of
physical activity
7. How many days in the past week did you invest over two hours watching
television or playing online games?
a. five or more days
b. three to four days
c. one to two days
d. none
8. How can you describe your involvement in different athletic exercises during
the past week?
a. dormant
b. slightly active
c. moderately active
d. extremely active
 ACTIVITY: PHYSICAL ACTIVITY QUESTIONNAIRE
Scoring Guideline:

● Calculate the points per response in the questions.

a = 1; b = 2; c = 3; d = 4

● Add up the score of each of your responses and rate yourself accordingly.
“Excellent” - a score of 24 and above
“Good” - a score of 15–23
“Needs Improvement” - a score of 14 or lower
 Transtheoretical Model (Prochaska and Velicer 1997)

“There are different stages that

a person goes through as he or
she progresses in making
changes in his or her health
behavior.”
 Stages of Behavioral Change
Pre-contemplation:
Contemplation:
unaware
and in Preparation
aware of
denial of Action:
consequen gradual
unhealthy
ces; steps Maintenance:
behavior; implementi
motivated toward
no intention ng new
to change change; low
to change habits;
setting likelihood
resisting
smaller of relapse;
urges to
goals supporting
revert to old
others in
behavior
earlier
stages
 Ways to Solve Common Barriers in the Preparation Stage
Barrier Solution
Create a priority list and reduce the time for nonessential
Time Issues activities so that some time can be spared for workouts.
Make a schedule and analyze which days and at what
Fatigue and Tiredness times your workload is less so that you can do more
exercises on that day.
Ask people around you and read research papers and
Lack of Knowledge journal articles to get enough knowledge about working
out and building healthy habits.
 Ways to Solve Common Barriers in the Preparation Stage

Barrier Solution
Several exercises, like running and cardio exercises,
Financial Issues make you fit and healthy without requiring you to spend
money.
Surround yourself with like-minded individuals who are
also doing their best to become more physically fit. You
Lack of Support
can also inform your family and friends so that they can
help and encourage you.
 Ways to Solve Common Barriers in the Action Stage
Barrier Solution
Create a list of the pros and cons of positive
behavior, which will serve as a reminder. Focus
Lack of Motivation on changing the behavior instead of the outcome
and write a SMART (specific, measurable,
attainable, realistic, and time-bound) goal.
Identify what triggers the backslide and be
Lack of Willpower conscious when it happens. Implement a reward
system.
Avoid negative self-talk and replace it with
Easily Getting Discouraged
encouraging words.
 Overcoming Obstacles in the Preparation Period:
People new to healthier habits may
face obstacles in the preparation
phase due to the following:
● nervousness
● poor self-esteem
● negative mindset
 Overcoming Obstacles in the Preparation Period:
✔ It is crucial for them to recognize that their obstacles stem
from their perception.
✔ By reframing their thoughts and believing in their ability
to overcome challenges, they can adopt healthy behaviors
more easily.
Scenario-Based
Analysis
 Scenario-Based Analysis
Purpose:
This activity aims to apply the transtheoretical model of change to hypothetical scenarios,
identifying potential barriers at each stage and proposing solutions.
Instruction:
1. Read the provided scenarios related to health behaviors and habits.
a. Maria has been thinking about starting a regular exercise routine. She has bought
new workout clothes and has been researching different types of exercises.
b. Peter has been eating a low-carb diet for six months. He has lost weight and feels
healthier.
c. Linda has been meditating every day for the past year. She feels less stressed and
more focused.
 Scenario-Based Analysis
d. Sam has been trying to quit drinking alcohol. He has cut back significantly but still
drinks occasionally.
e. Anna has been thinking about reducing her screen time. She feels she spends too
much time on her gadgets, but she has not taken a step to change this behavior.
f. Mike has been trying to improve his sleep habits. He has started going to bed earlier
and avoiding caffeine in the evening.
2. Identify the stage of the transtheoretical model the individual is in for each scenario.
3. Identify potential barriers the individual might face in moving to the next stage.
4. Propose a solution or strategy to overcome each barrier.
Scenario-Based Analysis
Stages of Change: A
Personal Reflection
 Essay
1. Reflect on a personal health behavior or habit you
would like to change.
2. Identify which stage of the Transtheoretical Model
you are currently in regarding this behavior or habit.
3. Write a paragraph explaining why you are in this stage
and what steps you could take to move to the next
stage.
Thank you!