Physical Activity

➢ -Defined as “any bodily movements PERSONAL FITNESS PLAN

produced by skeletal muscles that result
-Physical training works best when you have a
in energy expenditure.”
plan. A plan helps you make gradual but steady
➢ -It can be classified as structured or
progress toward your goals.
incidental.

Structured Physical Activity or EXERCISE -

is planned, purposeful activity undertaken to HOW TO DEVELOP A PERSONAL FITNESS
promote health and fitness.
PLAN? STEP 1: GETTING MEDICAL CLEARANCE
Incidental Physical Activity - is not planned
and usually is the result of daily activities at STEP 2: ASSESSING YOURSELF
work, at home or during transport. STEP 3: SETTING GOALS

STEP 4: Choosing Activities for a Balanced

Physical Activity DOMAINS: Program

• Sporting Activities -The following are some considerations should

we loom up to;
• Leisure Activities
• Active Transport • Fun and interest
• Work related activities • Your current skill and fitness level
• Time and convenience
• Cost
Four Dimensions of Physical Activity

• Type or Mode
• Frequency
• Intensity
• Duration
WEEK
TYPE or MODE: Specific activity performed (e.g. 3:
walking, gardening, cycling).
FILIPINO PYRAMIC ACTIVITY
FREQUENCY: Number of sessions per day or per
-The illustrations of Food Pyramid guides
week. >duration/length.
help people to vividly visualize the right
INTENSITY: Rate of energy expenditure. proportion and amount of food needed to
Intensity is an indicator of the metabolic maintain
demand of the activity. health.

DURATION: Time (minutes or hours) of the -Scientific findings shows that regular exercise
activity bout during a specified time frame (e.g. is equally important in maintaining
day, week, year, past month). cardiovascular health.
 LEVEL 4 (INACTIVITY LEVEL)

-These includes sitting, watching TV,

playing computer games, and surfing.
These kinds of
activities do strengthen your muscles, heart
and lungs. They do not burn calories or
increase use of energy by your body.

-It is a diagram that shows the different kinds of WEEK

physical activities that you can do each day 4:
in one week. It indicates how often and how
S.I.P.A (Short Incidental Physical Activity)
long you can do each activity in a week.
-Physical activity is a major factor in
preventing and reducing the risk of many
BOTTOM LEVEL (DAY –TO-DAY ACTIVITIES) health conditions (eg. heart disease, diabetes
and some cancers).
-These activities should be part of your
everyday routines. Walking, climbing the stairs -Physical activity can be accumulated in
and doing household chores could be a good small amounts through the day or as a single
way to start. It includes playing outside, taking longer session.
the stairs, taking care of your pet, picking up of
your toys...
Short Incidental Physical Activity

- It is a 2–3-minute physical activity

LEVEL 2 (AEROBIC EXERCISE
that interrupts an hour of continuous sitting.
RECREATIONAL ACTIVITIES)
It is meant to mitigate/lessen the adverse
-It includes brisk walking, jogging, running, effects of a sedentary lifestyle.
bicycling, rope jumping, and swimming,
badminton, tennis,…
Those who work and study from home can
benefit from SIPA. Callanta stated that this is “a
LEVEL 3 (STRENGHTENING AND way for us to maintain our health and fitness
FLEXIBILITY ACTIVITIES) despite the quarantine and
movement restrictions.”
-It includes push-ups or pull-ups, shooting
baskets, dancing, dodge ball, or tag Examples of S.I.P.A:
playing
• Squats
sport in school or at a park. These activities are
• Airwalk
intended to improve your bone and
• Arm and Leg raise.
muscles strength and improve the strength of
• Hinged stretch
your connective tissues. • Twist
• Combination of twisting, bending
and squats
• Step back lunges.
 • Marching
• Flying
• Knee touches
• Push ups.
• Pull ups.

AT WORK….
Walking upstairs instead of taking the lift or
escalators
Cycle or walk to work instead of driving.
Get off the train or bus a couple of stops early or
park further away and walk.
Organize a weekly exercise session at work and
encourage everyone to get involved.

AT HOME….
Do some gardening or mow the lawn.
Do the housework instead of hiring help.
Go for a short walk before breakfast, after
dinner, or both!
Be active while watching television (e.g. exercise
bike or treadmill)

At LEISURE (free time) ….

Park further away from the shopping center and
walk the extra distance.
While at the shops, do a few laps of the center.
• Make your leisure activities more active.
• Walk at golf instead of using a buggy.
• Walk along the beach.
• Throw a football at the park.
• Organize active family outings.
• Try the many bicycle tracks.
• Go for a bushwalk.

Physical Activity Readiness

Questionnaire (PAR-Q)

SPECIFIC, MEASURABLE, ACHIEVABLE,

REALISTIC, TIMED. (SMART)
PERSONAL FITNESS PLANNING (PFP)
WORKING HEART RATE (WHR)