Lesson 1:

A Way to Get Fit

Prepared by:
MARVIE NAVARRO-GAMMAD
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 Activity 1: Let Me Think
Directions: Prepare a table with two columns
on a sheet of paper like one below. List
down the most frequent activities they did
in the past and the ones they do at present.
Write as many as you can.
When I was a kid, I used to.......... Now I’m a young adult, I do.........
1.
2.
3.
4.
2 5.
 What is Physical Activity?

Anything that gets

you moving!
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 Physical activity is a general
term that includes sports, dance,
and activities done at work or at
home, such as walking, climbing
stairs, or mowing the lawn.
When people do physical activity
especially for the purpose of
getting fit, we say they are doing
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exercise
 Benefits of Physical Activity
• Helps people achieve and maintain a healthy weight
• Reduces feelings of stress, anxiety & depression
• Builds and maintains healthy bones, muscles & joints
• Boosts energy level
• Improves quality of sleep
Physical Activity Reduces the risk of
• Dying from heart disease or stroke
• Developing high blood pressure, cholesterol & diabetes
• Developing obesity
• Developing osteoporosis – exercise builds strong bones & muscles
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 Exercise is Important…
Why Don’t We Do It
I don’t have enough time
I get bored!!
The gym is too intimidating
I Don’t Like It!
I am too tired!!
I don’t know what to do!

I need to take care of the family

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 Making Physical Activity
a Part of Your Life.

There are 1440 minutes in every day...

Schedule 30 of them for physical activity.

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 What is Physical Fitness?
Good health or physical
condition, especially as the
result of exercise and proper
nutrition.

Fitness refers to the degree of body functioning and the

ability of the body to handle physical demands. The more
efficient the body functions, the higher the level of
fitness. The higher the level of fitness, the greater the chance
the body will be free of disease and maintain a healthy
state. Fitness is a major part of a preventative medicine
approach to health.

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 Components of Fitness?
4 Components of Fitness:
– Aerobic
– Muscular
– Flexibility
– Body Composition

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 Aerobic Activities
Defined – The body’s ability to take in and use oxygen
to produce energy. Aerobic activities make you breathe
hard & they increase your heart rate.
-are also called “cardio exercise”

Some of these activities include:

- Jogging
- Walking
- Running
- Swimming
11 - Dancing
 FITT
Frequency-How often. 3 or 4 sessions per week.
Intensity-How hard. It is important to get the
heart rate up (within a safe range) for
improvement to occur.
Time-How long. To get any real benefit you must
exercise for at least 20 minute and
continuously.
Type-For aerobic fitness choose aerobic type
training eg. Running, swimming, cycling, etc.
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 Muscle Strengthening Activities
Defined – The strength and endurance of your muscles.
Benefits:
• Improve performance
• Injury prevention
• Improves body composition
• Improves self image
Some activities include:
- Weight Lifting
- Push-Ups
- Sit-ups
- Squats
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 Benefits of Muscular Strength and Endurance
A. Improved performance of physical activity-If you
have a moderate to high level of muscular strength and
endurance, you can perform everyday tasks with ease.
B. Prevention of injuries-Increases in muscular strength
can protect you from injury by helping you maintain
good posture and appropriate body mechanics.
C. Improved body composition-Strength training helps
you improve your body composition by increasing lean
body mass and decreasing fat.
D. More positive self-image-You look good and feel
good as a result of your accomplishments and resulting
improvements in your muscular strength and endurance.

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 Definitions
• Muscular strength – the ability to exert
maximum force against resistance; 1 RM
(Repetition Maximum)
• Muscular Endurance – the ability of a muscle
to exert submaximal force repeatedly over a
period of time
• To get stronger – work with heavier
weights and perform fewer reps.
• To promote endurance – use lighter weights
15 and do more reps.
 Muscle strengthening exercises:
Increase your muscular
strength, power, endurance,
and mass.

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 Be sure to include:
Activities that strengthen your
muscles and your bones at
least three times a week

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 Bone strengthening exercises:
• Create an impact or stress on the
bones

• Promote bone growth and improve

bone strength

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 Here are a few examples:
● Skipping rope

● Jogging

● Playing sports such as gymnastics,

basketball, volleyball, and tennis.

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 Remember to work
your muscles and your bones
at least three times a week!

Be active every day!

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 Flexibility
Defined – The ability to bend joints and
stretch muscles through a full range of
motion.

Some activities include:

- Stretching (Sit & Reach)
- Warm-up & Cool-down

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 Believe…

…anything is possible!
“The only reason the bumble bee can fly is because no
one told him that he can’t!”
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 Activity 2: Question Time
Directions: Answer the following question
below.
1. Differentiate aerobics, muscle
strengthening, and bone strengthening
activities.
2. How do these activities contribute to your
overall health? Cite at least 3 benefits.
3. Explain the importance of Frequency,
Intensity, Time and Type (FITT) in doing
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exercises.
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 Thank you for
Listening!
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