u n i t 2 : p h y s i c al a c t i v i t y / e x e r c i s

UNIT 2: Physical Activity/Exercise Participation Table of Contents

Introduction 2

Lesson 1: Barriers to Physical Activity/Exercise Participation 3 Learning Targets 4 Let’s Warm Up! 4 Learn about It! 5 Check Your Understanding 8 Let’s Play! 9

Lesson 2: Exercise Programming 10 Learning Targets 10 Let’s Warm Up! 10 Learn about It! 11 Check Your Understanding 14 Let’s Play! 15

Ready, Set, Go! 16

Self-Check 18

Bibliography 20

Glossary 20

1 Copyright © 2018 Quipper Limited

GRADE 8

UNIT 2 Physical Activity/Exercise Participation

Fig. 1. Four teenagers dressed for different sports.

Introduction Active participation and involvement in physical activities, sports, games, and other outdoor recreations are taken in many ways, varying from non- competitive activity to competitive team games. Having a physically fit and healthy body can help you get through with the stresses and


demands of life. It improves one's self-esteem, develops confidence, and clarifies self-concept which can only be realized as you get older.


Lesson 1: Barriers to Physical Activity/Exercise Participation

Learning Targets

In this lesson, you should be able to: ● recognize the barriers to physical activities and exercises; ● how to overcome these barriers and be motivated in involving in some physical

activities and exercises; and ● appreciate the importance of being active.

Let’s Warm Up!

A Hunt for Fitness! Write down your everyday activities on the table below. Emphasize on those that help improve your Health-Related Fitness (HRF) components. After which, form a group of 5 and share your answers with your classmates. Gather all your responses and share your output to the class.

My Daily Routine /Task HRF Components

Body Composition

Cardiovascular Endurance

Muscular Strength

Flexibility

Body Composition


Guide Questions: 1. What other households chores help you in maintaining physical fitness? 2. How is your daily routine/task connected to health-related fitness components?

Learn about It!

You might have experienced that no matter how determined you are in getting involved in physical activities and sports, you suddenly lose interest and make any excuses to avoid exercise. In fact, many people come up in avoiding physical activities and exercises. Here are the common reasons why people avoid physical activities and exercises. Lack of Motivation Shifting lifestyle is never easy, however, once you begin to feel better, you will realize the benefits. If you don’t feel being active try to:

● Recognize your barriers to physical activities.

● Look personal reasons to

encourage to be more active.

● Plan physical activities

ahead.


Lack of Time If you think that you don’t have time to engage yourself in physical activities, make an effort to:

● Get a quick 15-minute walk at lunchtime. Get off the public transport one stop earlier and walk the rest of the way or use stairs instead.

● Maintain a journal of your daily activities for a week.

● Manage your work out session into two 15-minute blocks or even three 10-minute

blocks. It is not impossible. Not Feeling Well and Not Thinking That You Are Fit There is something for every person to do, even if you are not feeling good. Physical activities can essentially help you feel better.

● Visit your doctor or local support group. Examine your medical condition. You may browse health/ physical activity articles appropriate for you.

● Decide your activity which makes you feel comfortable. ● Begin gradually. ● Never push yourself excessively.

Excuses about the Weather There are things that you can do regardless of the weather:

● Work out at the gym or swim in the local pool. ● Take a walk at the mall. ● Decide to engage in indoor activities.


Feeling That Exercise Is Not Interesting at All

If you think that exercise is boring, try to:

● Exercise with a friend. ● Join a group or take up a friend/family member in engaging in physical activities. ● Think about hobbies like dancing, sports, gardening, and yoga.


Check Your Understanding

A. Put a check (✔) if the statement describes how to help you overcome the barriers in participating physical exercise/activities. Put an (x) mark if the statement does not help.

1. Maintaining a journal of your daily activities for a week. 2. Exercise alone. 3. Arrange participation in a variety of physical activities. 4. Recognize your to-do list if you can. 5. Decide on an activity that feels comfortable.

B. Answer the following questions.

1. Among all barriers in participating in physical exercise/ activities, which one do

you think you need to work on? Why? 2. What are the benefits of engaging in physical activities? 3. How can you keep engaging in physical activities?


Let’s Play! My Exercise Log Fitness Journal Monitor your physical activity participation. Record/ list down in the table below the physical activities that you've done in the week.

Days

Physical Exercises/Activities Done

Morning Afternoon Night

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Guide Questions:

1. What are the physical activities that you have done in the week? 2. What do you realize about your state of participation in physical activities after doing

the activity?


Lesson 2: Exercise Programming Learning Targets

In this lesson, you should be able to: ● define what is exercise programming; ● identify the basic steps in starting an exercise program and the training guideline

with the FITT principles; and ● prepare an exercise program.

Let’s Warm Up! Let's Cope with the Barriers to Physical Activities/Exercises! Recognizing the different barriers to physical activities/ exercises will help you engage better in the next lesson. Complete the table below to have an overview of what you are going to encounter next to this unit.

Barriers to Physical Activity/Exercise

How will you cope up?

Lack of Motivation

Lack of time

Bad weather

Not feeling well in exercising

Exercise is not interesting


Guide Questions: 1. In the given barriers to physical exercise/ activities, which of those are you

experiencing? 2. What is your suggestion in coping up in these problems?

Learn about It! Exercise Programming Everyone desires to be fit, free from disease and can move freely. Personal commitment is the key to a successful fitness exercise program. Starting your exercise program is somewhat challenging and exciting life ahead. According to Levey (1992), tailor your package to meet your goals and capabilities, but also be sure that you are comfortable with it and find it fun. That is the first step toward making exercise an integral part of your life. How to start an exercise program?

1. Setting a Goal. Planning a safe, comprehensive and effective program should influence your goal setting to think of its term; short and long term goal.

2. Assessing Fitness Needs. After setting the program goal, the next step is to find out your current level of fitness. The current level of fitness is determined through the assessment result of your physical fitness test. The result of the test will be the basis of what kind of fitness program you can begin with.

3. Choosing the Right Activity of the Program. In selecting the right activity of the program, you have to consider your medical condition, if any, the kind of lifestyle you have, and the activities that you are comfortable with along with the sports/ exercise equipment available in your place.

4. Planning the Program. Start gradually and slowly. Decide how often the activity is conducted, what exercises to do, how much to spend time, when and where to exercise.


The Principle of Physical Training

● The Principle of Overload. To build stronger muscles, you have to work against the resistance that pushes your muscle to their limits.

● The Principle of Progression. The exercise program must be done gradually.

● The Principle of Specificity. Bring out the specific adaptation.

● The Principle of Reversibility. Any gains received through regular physical activity will stop if no longer active performing the fitness program.

● The Principle of Individuality. The fitness program should be designed according to the needs individually.

● The Principle of Recovery. The body takes time to the physical stress, allow adequate time for adaptation.

FITT Principles The FITT Principle is a great way to monitor an individual’s workout program. Its acronym describes the key components of an effective exercise program. FITT stands for frequency, intensity, time, and type. This principle is necessary in determining the progress of the program.

● Frequency - How regularly you work out.

● Intensity - How tough you exercise during physical activity.

● Time - How long you exercise.

● Type - The kind of movement you're doing.


Preparing Exercise Program Routine using FITT Principle for Beginners A beginner may start with a cardiorespiratory table as the first step in developing his or her exercise routine. The following suggestion must be used in concurrence with the FITT principles:

1. Walking three times a week. 2. A pedometer program can be used for some students. 3. Integrating resistance straining.


Check Your Understanding

A. Write true if the statement is correct and false if the statement is incorrect. 1. The principle of overload means to build stronger muscles, and you have to work

against the resistance that pushes your muscle to their limits. 2. The acronym FITT is frequency, intensity, time, and type. 3. The fitness program should be designed according to the needs individually 4. In choosing the right activity of the program, one thing to consider is your medical

condition. 5. The word intensity in the FITT principle means the impact of the exercise your doing.

B. Answer the following questions:

1. Why is exercise programming important in engaging physical activities and exercise? 2. When do you think is the best day or time to engage in physical exercise? 3. What do you think is most important to consider in preparing an exercise program?


Let’s Play!

My FITT Definition Explain the FITT Principle, complete the table below.

FITT Principle Definition

FREQUENCY

INTENSITY

TIME

TYPE

Did You Know?

Your sweat clears dirt through your pores which then helps to reduce the growth of acne and breakouts. Exercise also improves the overall look and feel of your skin.

Fig. 5. Face exercise.

Source: Yoga Exercise Source: https://www.stylecraze.com/articles/10-yoga-exercises-for-slimming-your-face/#gref


Ready, Set, Go! My Exercise Program Design your personal exercise program using the FITT Principle based on the goal that you will set on your program. Focus on the components of health-related and skill-related physical fitness you want to improve. Objective: Week:

Physical Fitness Components

Frequency Intensity Time Type


This performance task will be graded according to the following rubric:

Criteria Beginning (0-12 points)

Developing (13-16 points)

Accomplished (17-20 points)

Score

Content (Physical Activities/Exercises are varied)

Appropriateness (Physical activities/exercises are appropriate and durations are attainable)

Goal-oriented (Stated physical activities/exercises targets specified fitness component)


Self-Check

Check I can…

encourage friends and family to engage physical activities and exercises.

organize physical activities with my family and friends

prepare my own physical activity program together with my friends and family

Reflect on the lessons you’ve learned from this unit and provide the necessary information on the table.

Reflect

I find __________________________ the most interesting because ______________________. I got ____ checks because _______________________________________________________. I need to improve on _______________________because _____________________________. I need to practice _________________________ because _____________________________. I plan to _____________________________________________________________________ .


Wrap Up


Bibliography

Alave, Jun, 2016. Physical Education and Health. JFS Publishing Services Turpio, Arthur Fernandez. 2016. Physical Education 1.Scolaire Publishing Renato P. Benavinte, et al. 2013. Physical Education and Health Module Grade 8.Department

of Education- Instructional Materials Council Secretariat (DepEd-IMCS) Jerome A. Porto et al. 2016. Fitness for life. C and E Publishing Explore Health. “Home Fitness”. Accessed January 25, 2019.

https://www.health.com/fitness/fitness-journals

Glossary

Barriers is something material that blocks or is intended to block passage Exercise Program is a programme detailing a range of physical exercises and the amount of time each exercise should be performed, used esp in gymnasiums, where they are typically tailored to individuals' needs Frequency is the fact or condition of occurring frequently Intensity is the quality or condition of being intense Fitness journal is a daily record of work out Physical Activities/ Exercise is the is the performance of some activity in order to develop or maintain physical fitness and overall health. It is often directed toward also honing athletic


ability or skill. Progression is the process of developing or moving gradually towards a more advanced state. Specificity is the the quality of belonging or relating uniquely to a particular subject Time of exercise is the time spend in engaging exercise Type of exercise is the type of exercise you are doing


u n i t 2 : p h y s i c al a c t i v i t y / e x e r c i s

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