G11 P.E. Topic 2: Importance of Active Lifestyle PDF

Importance of An active lifestyle What do think you are those importance of an active lifestyle?  improves bone, joint, and muscle strength Helps maintain a healthy body composition Increase the efficiency of the lungs and the heart Increases muscle strength and endurance Pos...

Importance of An active lifestyle What do think you are those importance of an active lifestyle?  improves bone, joint, and muscle strength Helps maintain a healthy body composition Increase the efficiency of the lungs and the heart Increases muscle strength and endurance Possibly delays aging process Reduces the risk of breast and colon cancer Improves control over anxiety and depression  HYPERTENSION Experts TYPE 2 DIABETES agree HEART DISEASES  SEDENTARY  significant LIFESTYLE Acc. To WHO risk factor in the development of many noncommunicable diseases. 8% of premature deaths. 50% of Cardiovascular diseases 30% for type 2 diabetes What Types of Exercise can be performed to derive these health benefits?  Types of exercise  Aerobic Exercise  Involve large muscle groups (e.g., thighs) that perform rhythmic and continuous movement for a prolonged period of time  Types of exercise  Resistance Exercise  Require the muscle to contract against an external load (e.g., barbell)  to improve muscular strength, muscular endurance, and bone strength.  Resistance Machine  Thera-Band  Types of exercise  Stretching Exercise  increase the elasticity of muscles and tendons surrounding the joint in order to improve flexibility. static Ballistic Dynamic Stretching Stretching Stretching  What Changes or adaptions will occur as a result of Aerobic Exercise? HEAR T  is able to eject more blood at every beat as a result of an increase in the size of the left Musclventricle chamber. es  that covers the left ventricle of the heart becomes thicker due to aerobic exercise  What Changes or adaptions will occur as a result of Aerobic Exercise? Blood Vessels  Enhanced Capillary network toward working muscles Blood  Helps improve blood flow to working muscles as well as regulates temperature during exercise. Is it normal for the muscles to increase in Size as a result of resistance training?  The primary adaption from resistance training is an increase in the ability of the muscles to generate force or strength with two months of resistance exercise  The tissues surrounding the muscles also strengthen in order to resist injury  How important is stretching exercise in improving performance? Exercise that addresses the flexibility of a joint will improve muscle coordination, connective tissue elasticity and overall joint strength. As the joint moves in a three- dimensional space, muscle must be activated in the proper sequence and correct strength. Flexibility training improves the efficiency of movement.  Why it is hard to change unhealthy habits? STAGES OF CHANGE According to the Transtheoretical Model (Prochaska and Velicer,1997) Pre-Contemplation Stage if he/she does not recognize the presence of an unhealthy habit and the importance of changing his/her behavior Contemplation Stage  Once the individual becomes dedicated to the idea of adopting a positive behavior, he/she enters the next stage.  STAGES OF CHANGE Preparation Stage  Once an individual is convinced to make the change, he/she starts to prepare for the actual date and time to start the new behavior. The preparations might include setting a date on a Calendar or planner, telling family and friends about the new behavior, and asking help from friends who made the change. STAGES OF CHANGE Action Stage  The Action Stage mirrors tis duration this time, the individual might be tempted to practice his/her old habits. The temptation to backslide is greatest during this stage. Maintenance Stage  Occurs when individual has consistently practiced the new behavior for more than 6 months and it is where the tendency to backslide to the old habits is minimal.  Barriers to an Active Lifestyle Barrier Solution I do not have Prioritize activities and cut back some time from the time the non-essential activities to be able to exercise I am always Make a physical activity diary and analyze which tired part of the day you have more energy and schedule your work-out around that period. I do not have There are numerous regimens that are not enough money expensive such as running and swimming Table 1.2 Possible way to solve various barriers that are common during the Preparation Stage.  Barriers to an Active Lifestyle Barrier Solution I am not Create a list of pros and cons positive motivated behavior that will serve as a reminder; Focus on changing the behavior instead of the outcome and write a SMART goal. I lack willpower Identify what triggers the backslide and be conscious when it happens; implement a reward system. I easily get Avoid negative self talk and replace them discouraged with encouraging words.  SUMMARY Physical inactivity is one of the major risk factors in developing noncommunicable diseases such as heart diseases and type 2 diabetes. The importance of engaging in various forms of physical activity has been the theme of hundreds of studies. It is now clear that following the prescribed amount of physical activity reduces the risk of premature death. There are several guidelines that were created to help Filipinos in his/her exercise program, such as aerobic, resistance and stretching exercises. Each type of exercise stimulates a different adaptive response that will benefit the physiological and mental-being of the individual. As individual initiates a new positive behavior, he/she will go through different stages of change, which entail different obstacles and challenges.