PE II

Q3 W3-4
 Health-Related Fitness,
Barriers to Physical Activity
Participation and One’s Diet
 Task 1
Direction: Photos will be shown
to you and do recall the times
when you performed these
activities. Put a “✓”check mark
that you were able to perform
and put an “X” mark if not.
Activity 1
 Task 1
Activities Performed Did not
20 Jumping
Jack
1min. Plank
10 Push ups
Sit and Reach
 Task 1
Answer the following questions HONESTLY in your
notebook.
1. Did you perform the given illustrations?
2. Which illustration(s) were you able to perform?
Why?
3. Which illustration(s) were you not able to
perform? Why?
4. What did you feel upon performing the different
illustrations?
5. If there were illustrations that you were not able
to perform, what should you do to accomplish
such activity?
 PHYSICAL FITNESS BENEFITS
Physical activity brings many health
benefits. Just as important,
engaging in physical activities can
be enjoyable. The table below are
the lists of benefits one can get
from regularly engaging in physical
activities.
PHYSICAL FITNESS BENEFITS
A Brief Review of Health-Related Physical Fitness

Health-related physical
fitness is so called functional
fitness because it helps
ensure that a person will be
able to function effectively
and meet the demands and
tasks of everyday life.
 According to the Farnsworth Aerospace
Pre-K-8, there are 5 components of Health-
related Physical Fitness
. • Cardiovascular endurance is the ability
of the heart and lungs to work together to
provide the needed oxygen and fuel to the
body during sustained workloads. Examples
would be jogging, cycling, and swimming.
The Cooper Run is used most often to test
cardiovascular endurance.
 According to the Farnsworth Aerospace
Pre-K-8, there are 5 components of Health-
related Physical Fitness
• Muscular strength is the
amount of force a muscle can
produce. Examples would be the
bench press, leg press or bicep
curl. The push up test is most
often used to test muscular
strength.
 According to the Farnsworth Aerospace
Pre-K-8, there are 5 components of Health-
related Physical Fitness
• Muscular endurance is the ability
of the muscles to perform
continuous without fatiguing.
Examples would be cycling, step
machines and elliptical machines.
The sit up test is most often used to
test muscular endurance.
 According to the Farnsworth Aerospace
Pre-K-8, there are 5 components of Health-
related Physical Fitness
• Flexibility is the ability of each joint to
move through the available range of
motion for a specific joint. Examples
would be stretching individual muscles
or the ability to perform certain
functional movements such as the
lunge. The sit and reach test is most
often used to test flexibility.
 According to the Farnsworth Aerospace
Pre-K-8, there are components of Health-
related Physical Fitness
• Body composition is the amount of fat mass
compared to lean muscle mass, bone and organs.
This can be measured using underwater
weighing, Skinfold readings, and bioelectrical
impedance. Underwater weighing is considered
the “gold standard” for body fat measurement,
however because of the size and expense of the
equipment needed very few places are set up to
do this kind of measurement.
(https://www.spps.org/Page/18206)
 BARRIERS TO PHYSICAL ACTIVITY
Physiological, psychological, and
behavioral factors, among others,
can influence one’s plans to
become physically active. The
following are some of the common
barriers that people have to
overcome to adopt a physically
active lifestyle:
 BARRIERS TO PHYSICAL ACTIVITY
• Insufficient time for exercise
• Consider exercise as an inconvenience.
• Lack self-motivation
• Find exercise boring
• Lack confidence in their ability to physically active (low-self-
efficacy)
• Have fear of being injured or recent injury
• Lack self-management skills (e.g., inability to set personal goals,
monitor progress, reward progress toward goals)
• Lack encouragement, support or companionship from family
and friends
• Do not have adequate facilities (e.g., parks, sidewalks, bicycle
trails, fitness, centers)
(https://www.physio-pedia.com/Barriers_to_Physical_Activity)
How do we solve the common barriers to
adopting a physically active lifestyle?
 Task 2: Actions to Overcome
Barriers to Exercising
Below are different barriers to
exercising and becoming more
active. Place a check mark on
the reasons that hinders you to
do exercise and be physically
active.
TASK 3: Actions to overcome Barriers to Exercising
Choose 5 Barriers above and rank them
according to the most common reason/s
why you don’t engage in exercise. Then,
think of concrete actions on how to
overcome these barriers.
IMPORTANCE OF NUTRITION IN FITNESS
Eating a well-balanced diet can help you get the
calories and nutrients you need to fuel your daily
activities, including regular exercise. When it
comes to eating foods to fuel your exercise
performance, it’s not as simple as choosing
vegetables over doughnuts. You need to eat the
right types of food at the right times of the day
(Kilroy, 2019). Let us learn more about on the
importance of healthy breakfasts, workout
snacks and meal plans.
IMPORTANCE OF NUTRITION IN FITNESS
HEALTHY BREAKFAST
It is said that the most important meal of
the day is breakfast meal. When you are
going to exercise, it is very important on
days to eat healthy breakfast. Choosing the
right kind of breakfast is crucial. Too many
people rely on simple carbohydrates to
start their day. Skipping breakfast can leave
you feeling lightheaded or lethargic while
you are working out (Kilroy, 2019).
IMPORTANCE OF NUTRITION IN FITNESS
HEALTHY BREAKFAST
According to an article published in
Harvard Health Letter, eating breakfast
regularly has been linked to a lower risk
of obesity, diabetes, and heart disease.
Starting your day with a healthy meal
can help replenish your blood sugar,
which your body needs to power your
muscles and brain.
IMPORTANCE OF NUTRITION IN FITNESS
RIGHT CARBOHYDRATES
Carbohydrates is the body’s
main source of energy.
Consuming the right kind of
carbohydrates is important. It
can be found in whole grains,
fruits, vegetables, and beans.
IMPORTANCE OF NUTRITION IN FITNESS
RIGHT CARBOHYDRATES
According to the Mayo Clinic, about 45 to
65 percent of your total daily calories
should come from carbohydrates. This is
especially true if you exercise.
Eating right source of carbohydrates make
you fell full for longer and fuel your body
throughout the day. It also helps to stabilize
your blood sugar levels and it helps your
body running at its best (Kilroy, 2019).
IMPORTANCE OF NUTRITION IN FITNESS
PROTEIN DURING MEALS AND SNACKS
According to the University of
Rochester Medical Center reports,
“that the red blood cells die after
about 120 days. And so, protein is
needed to keep your body growing,
maintained, and repaired.
IMPORTANCE OF NUTRITION IN FITNESS
PROTEIN DURING MEALS AND SNACKS
It is essential in building and repairing
muscles, helping you to enjoy your
workout and as well as the benefits
from it. It can be a substitute as
source of energy when there is a
short supply of carbohydrates. But
that is not mean a major source of
fuel during exercise (Kilroy, 2019).
IMPORTANCE OF NUTRITION IN FITNESS
PROTEIN DURING MEALS AND SNACKS
IMPORTANCE OF NUTRITION IN FITNESS
FRUIT AND VEGETABLE INTAKE
Fruits and vegetables are rich
sources of natural fiber,
vitamins, minerals, and other
compounds that your body
needs to function properly.
They’re also low in calories and
fat.
IMPORTANCE OF NUTRITION IN FITNESS
FRUIT AND VEGETABLE INTAKE
Try to “eat the rainbow” by
choosing fruits and vegetables of
different colors. This will help you
enjoy the full range of vitamins,
minerals, and antioxidants that
fruits and vegetables can offer.
(Kilroy, 2019).
IMPORTANCE OF NUTRITION IN FITNESS
FRUIT AND VEGETABLE INTAKE
In our country, we have nothing
to worry about in looking for
these fruits and vegetables.
Thanks to the beloved farmers
who never gets tired in providing
us these healthy essentials in
our body.
IMPORTANCE OF NUTRITION IN FITNESS
CHOOSING HEALTHY FATS
While fat is a primary fuel for
aerobic exercise, we have plenty
stored in the body to fuel even the
longest workouts. However, getting
healthy unsaturated fats helps to
provide essential fatty acids and
calories to keep you moving (Kilroy,
2019).
IMPORTANCE OF NUTRITION IN FITNESS
CHOOSING HEALTHY FATS
Healthy options include:
• nuts
• seeds
• avocados
• olives
• oils, such as olive oil
IMPORTANCE OF NUTRITION IN FITNESS
WHAT TO EAT BEFORE WORKOUT
Athletes and fitness enthusiasts are
always looking for ways to improve
their performance and achieve
their goals. Good nutrition can help
your body perform better and
recover faster after each workout.
IMPORTANCE OF NUTRITION IN FITNESS
WHAT TO EAT BEFORE WORKOUT
Optimal nutrient intake prior to
exercise will not only help you
maximize your performance but also
minimize muscle damage (Semeco,
2018). With the right nutrients in your
body before going to an exercise will
give you enough strength and energy
to help you perform better.
IMPORTANCE OF NUTRITION IN FITNESS
THE TIMING OF YOUR PRE-WORKOUT MEAL IS KEY
The timing of your meal is also an important
aspect of pre-exercise nutrition. To maximize
the results of your training, try to eat a
complete meal containing carbohydrates,
protein, and fat 2–3 hours before you exercise.
However, in some cases, you may not be able
to get in a full meal 2–3 hours before working
out. In that case, then you can still eat a
decent pre-workout meal (Semeco, 2018).
IMPORTANCE OF NUTRITION IN FITNESS
THE TIMING OF YOUR PRE-WORKOUT MEAL IS KEY
However, keep in mind that the sooner
you eat before your workout, the
smaller and simpler the meal should
be. If you eat 45–60 minutes prior to
your workout, choose foods that are
simple to digest and contain mainly
carbohydrates and some protein
(Semeco, 2018).
 TASK 3: BECAUSE I CARE.
Focus on the strengths and
weaknesses of each family member
with regards to the health-related
fitness. Give special attention to the
aging family members and those
with physical disabilities. Copy the
following table and do your own
assessment.
TASK 3: FAMILY HEALTH ASSESSMENT
Assignment (next week)
Awareness Campaign
Inform the public about the
benefits of Health-Related
Fitness, Solutions in the different
Barriers of Physical Education
Participations and Proper Diet.
Make a 2 fold brochure to
present your information.
PREPARE FOR AN EXAM NEXT
MEETING