LESSON 1 - SPORTS AS HEALTH ENHANCING PHYSICAL ACTIVITY

Sports For Fitness And Health

- An increasing amount of evidence suggests

that people who are more skillful remain

more active throughout their lives.

fundamental movement skills

are reinforced in the different sports as they

serve as the foundation of sports skills.

fundamental movement skills

Most of these skills you learned naturally

through play as children.

fundamental movement skills

But as you grow older, your physical bodies

grow as well and these movements had to be

developed in accordance to our physical

capabilities.

Fundamental

movement skills

are the foundation of sound

sports performance.

Non-locomotor

the body's movement

that does not involve movement from

one place to another.

Locomotor

are those in which the body is moved in

one direction, or a combination of

directions, from one point to another.

Object control

Movement skills that

require an ability to handle an object or

piece of equipment with control.

Physical Inactivity

• Due to the frequent use of mobile

phones

• The lack of public spaces

• Cost

60 minutes

World Health Organization's (WHO)

recommends minimum __ minutes of

physical activity of moderate-to-vigorous

intensity, which includes walking, biking or

attending physical education classes.

• Taking the stairs instead of the elevator

• Taking longer routes

• Walking to the store, church, banks or

mailbox

• Parking your car further away

• Adding extra steps to your daily routes

• Taking stretch breaks at home or work

• Doing household chores

• Running errands

• Grocery shopping

give examples of Day To Day Activities

light physical

activities.

day to day activities are considered as _________?

Day To Day Activities

- 0.04 - 0.10 kg

- Do these habitually or as often as possible

• Brisk walking

• Running/Jogging

• Bicycling

• Aerobic dancing

• Swimming

• Aero kick boxing

give examples of aerobic exercises

aerobic exercises

- 0.08 - 0.23 kg

- Do these regularly

3-5 times a week at least 30-45 minutes or longer

How many times a week and for how many minutes should you do aerobic exercises regularly?

• Ballroom dancing

• Badminton, Basketball, Softball

• Skating/Roller blading

• Tennis

• Piko, Sipa, Patintero

give examples of recreational activities

recreational activities

- 0.05 - 0.14 kg

- Do these regularly

(3-5 times a week at least 30-

45 minutes or longer)

How many times a week and for how many minutes should you do recreational activities regularly?

Recreational and aerobic activities

these dominate the second level. The recommendation is that one

should do these activities three (3) to five (5) times

a week.

• Go mall strolling

• Play golf

• Go bowling

give examples of Leisure Activities

Leisure Activities

- 0.04 - 0.09 kg

- Do these often

(2-3 times a week at least 30-45

minutes or longer)

How many times a week and for how many minutes should you do leisure activities often?

• Stretching

• Yoga

• Tai Chi

• Resistance training

give examples of Exercise For Strength and Flexibility

Exercise For Strength and Flexibility

- 0.05 - 0.12 kg

- Do these often

(2-3 times a week at least 30-45

minutes or longer)

How many times a week and for how many minutes should you do exercise for strength and flexibility often?

leisure activities and exercises

for strength and flexibility

The third level is __________. These should be done

two (2) to three (3) times a week.

Sedentary activities

- Do these minimally

- The top tier should be done minimally at best.

And of course, avoid inactivity.

• Sit; lie around

• Be a couch potato

• Watch TV

• Play cards

• Indulge in computer games and surfing

give examples of sedentary activities

Sports Participation

• is a voluntary behavior.

• To become more active and physically fit, you

must be sufficiently motivated.

• Since our motivation largely depends on our

previous PA experiences, try to think back

about your sporting experiences.

Transtheoretical Model of Change (TTM)

what does TTM stand for

Training for Fitness

• Involves building your cardiovascular,

cardiorespiratory and musculoskeletal

fitness.

Training for Fitness

• Consists of exercise routines governed by

the training principles.

Musculoskeletal

includes your bones, cartilage, ligaments,

tendons and connective tissues.

Play for Fitness

Consists of developing specific skills through

game play.

• Focus first on basic individual skills then

move on to strategies and playing game to

hone your tactics.

• Have fun playing and compete as best as

you can

Training to Compete

• Requires building your physical and

psychological attributes or athleticism.

• Conditioning for skill-related physical fitness

components and anaerobic capacity.

• Keeping you healthy for performance and

from enhancing your sports skill proficiency

to prevent burn- out.

Play to Win

• Involves goal-setting, periodization and full-

time commitment.

• This applies most to athletes who have

chosen sports as their career.

Precontemplation

Not aware that change needs to be made

Contemplation

Begins to think about changing

Preparation

Intends to take action

Action

Changed behavior is initiated

Maintenance

Keeps up the desired behavior