PED 031: Physical Activities Towards Health and Fitness 2 (PATHFIT 2)

Exercise-based Fitness Activities

Student Activity Sheet: Module 1

Name: Class number:

Section: Schedule: Date:

Lesson title: ASCM STRATIFICATION CATEGORY, LOW, Materials:

MODERATE, AND HIGH RISKS and PAR-Q Activity sheet, extra piece of paper
Lesson Objectives
At the end of the module, students will be able to: References:
1. Assessed his readiness to indulge in regular physical https://www.bistromd.com/exercise/the-
activity particularly, exercise. difference-between-aerobic-and-anaerobic-
2. Defined the success of his engagement in exercise with exercises
set goals and established priorities. https://www.slideshare.net/rinki/a-lesson-
3. Identified ways of controlling his life for the success of his on-physical-fitness
exercise engagement. https://www.verywellfit.com/physical-
4. Screened himself with the end goal of classifying himself activity-readiness-questionnaire-3120277
according to the risk stratification for participation in
exercise.

Productivity Tip: Welcome back to school! It’s difficult to plan your personal time if you don’t know
how you’re spending it. Tracking your hours is an important step toward better time management.
Start by breaking down a major project into manageable individual tasks.

A. LESSON PREVIEW/REVIEW

Introduction

Hello, PHINMA Ed students! Welcome to PED 031: Exercise-based Fitness Activities. In today’s
session, you are tasked to set expectations as you get oriented with what the subject is all about.
Come on! and let’s find out the importance of Exercise!

B. MAIN LESSON

Context and Notes

Direction: Read the lecture notes and analyze the details so you can answer the questions that
follow.

The term "exercise" has been used interchangeably with "physical activity", and, in fact,
both have several common elements. However, exercise is a subcategory of physical activity.

Exercise is a physical activity that is planned, structured, and repetitive for the purpose of
conditioning any part of the body used to improve health and maintain fitness. Generally, you work
up a sweat, breath heavy, and increase your heart rate during exercise.

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 PED 031: Physical Activities Towards Health and Fitness 2 (PATHFIT 2)
Exercise-based Fitness Activities
Student Activity Sheet: Module 1

Name: Class number:

Section: Schedule: Date:

In the present day, exercise is becoming a vital sign for health. A growing number of
physicians in the Philippines now include physical activity in patient assessment and prescribe
exercise, particularly to those common with chronic health conditions. Overwhelming scientific
evidence, with around 8000 articles used, shows that physical activity and exercise have a positive
relationship with health.

There are many benefits of regular exercise and maintaining fitness and these include:
1. Exercise increases energy levels.
2. Exercise improves muscle strength.
3. Exercise can help you to maintain a healthy weight.
4. Exercise improves brain functions.
5. Exercise is good for your heart.
6. Exercise enhances your immune system.
7. Exercise may help to reduce the risks of certain cancer.
8. Exercise can help prevent and treat mental illnesses.
9. Exercise can reduce some of the effects of aging.
10. Exercise reduces the likelihood of developing some degenerative bone disease.

What is Physical Fitness?

Physical fitness refers to the ability of your body systems to work together efficiently to allow
you to be healthy and perform activities of daily living. Being efficient means doing daily activities
with the least effort possible. A fit person can perform schoolwork, meet home responsibilities, and
still have enough energy to enjoy sport and other leisure activities. A fit person can respond
effectively to normal life situations, such as sweeping the floor, stocking shelves at a part-time job,
and playing sports. A fit person can also respond to emergency situations - for example, by running
to get help or aiding a friend in distress.

What is Wellness?

Wellness is an active process of becoming aware of and making choices toward a healthy
and fulfilling life. Wellness is more than being free from illness, it is a dynamic process of change
and growth. Maintaining an optimal level of wellness is crucial to live a higher quality life. Wellness
matters. Wellness matters because everything we do and every emotion, we feel relates to our
well-being. In turn, our well-being directly affects our actions and emotions. It’s an ongoing circle.
Therefore, it is important for everyone to achieve optimal wellness to subdue stress, reduce the
risk of illness and ensure positive interactions.

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 PED 031: Physical Activities Towards Health and Fitness 2 (PATHFIT 2)
Exercise-based Fitness Activities
Student Activity Sheet: Module 1

Name: Class number:

Section: Schedule: Date:

Factors in Achieving Fitness and Wellness

Fitness and health are not only about the physical condition of our body. It is also about
what’s inside our system. Overall health covers physical, psychological, and nutritional aspects
of our body.

List of factors in achieving overall fitness and health:

 Aerobic and Cardiovascular Exercise

There are exercises like jogging, running, Zumba, and sports activities. This are
exercises/activities keeps the heart rate at 70-85% of the maximum heart rate, it can
be considered a good aerobic or cardiovascular exercise. The main purpose of these
exercises is to keep the weight of the body normal.

 Strength Conditioning and Muscular Development

This includes musculoskeletal exercises type intended to progressively increase the
resistance muscles. Weightlifting, stretching, and core exercises are some good
examples of this training. The main purpose of these exercises is to increase muscle
mass and keep the muscles strong. As the muscle mass increases, the metabolism
also increases.

 Nutrition and Supplementation

The human body needs the necessary balance of vitamins, minerals, proteins,
carbohydrates, and fat daily to function optimally, and to keep us away from
diseases. Since we almost need every vitamin, minerals, proteins, carbohydrates,
and fats, most of us can't maintain the intake of all of these in one day. That is the
main reason for taking supplements. Supplements help our body's needs if we lack
something.

 Mental Rest and Relaxation

This will help our psychological needs. Most of the diseases nowadays are due to
mental stress. That is why it is very important to take care of our mental health. In
addition, mental condition also affects our behavior in terms of eating. Yoga and
meditation are some ways to help keep our mental state in good condition.
 Sleep
Sleep is very vital for our well-being. It restores our energy and helps keep our
internal systems working properly. Sleep also gives your brain time to sort out the
information it has collected during the day. This reduces confusion, improves
memory, and makes you more alert. Sleep also positively affects coordination and

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 PED 031: Physical Activities Towards Health and Fitness 2 (PATHFIT 2)
Exercise-based Fitness Activities
Student Activity Sheet: Module 1

Name: Class number:

Section: Schedule: Date:

appearance.

Physical fitness is an important component to leading a healthy lifestyle. The inclusion of

regular fitness activity helps students maintain fitness, develop muscular strength, and improve
cardiovascular health. A regular fitness activity improves the absorption of nutrients by the body,
improves digestive processes and increases physiological processes .

Take the Physical Activity Readiness Questionnaire (PAR-Q)

If you want to start an exercise program or are currently exercising and want to make your
routine more intense, the physical activity readiness questionnaire (PAR-Q) is a good place to
start. It can help you decide if you are able to do so safely or if you might need a trip to your
physician to make sure you don't push beyond your own limit.
The PAR-Q was created by the British Columbia Ministry of Health and the Multidisciplinary Board
on Exercise. This form has been endorsed by the American College of Sports Medicine (ACSM).

What Is the PAR-Q?

The PAR-Q is a simple self-screening tool that is typically used by fitness trainers or
coaches to determine the safety or possible risks of exercising based on your health history,
current symptoms, and risk factors. It also can help a trainer create an ideal exercise
prescription for a client.
All the questions are designed to help uncover any potential health risks associated with exercise.
The most serious potential risk of intense exercise is that of a heart attack or other sudden cardiac
event in someone with undiagnosed heart conditions.

This document is the property of PHINMA EDUCATION

 PED 031: Physical Activities Towards Health and Fitness 2 (PATHFIT 2)
Exercise-based Fitness Activities
Student Activity Sheet: Module 1

Name: Class number:

Section: Schedule: Date:

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 PED 031: Physical Activities Towards Health and Fitness 2 (PATHFIT 2)
Exercise-based Fitness Activities
Student Activity Sheet: Module 1

Name: Class number:

Section: Schedule: Date:

This document is the property of PHINMA EDUCATION

 PED 031: Physical Activities Towards Health and Fitness 2 (PATHFIT 2)
Exercise-based Fitness Activities
Student Activity Sheet: Module 1

Name: Class number:

Section: Schedule: Date:

This document is the property of PHINMA EDUCATION

 PED 031: Physical Activities Towards Health and Fitness 2 (PATHFIT 2)
Exercise-based Fitness Activities
Student Activity Sheet: Module 1

Name: Class number:

Section: Schedule: Date:

This document is the property of PHINMA EDUCATION

 PED 031: Physical Activities Towards Health and Fitness 2 (PATHFIT 2)
Exercise-based Fitness Activities
Student Activity Sheet: Module 1

Name: Class number:

Section: Schedule: Date:

Basic Concept: The student shall read these notes prior to accomplishing the PAR-Q form.

Risks of exercising -- Putting it in Perspective

Before discussing the risk of exercising, it is important to begin by asking the question, "Is
the person safe to remain sedentary?” Physical inactivity has been identified by the World Health
Organization as the fourth leading risk factor for global mortality (6% of deaths globally).

The risks of participation in exercise range from the most common — muscle soreness and
musculoskeletal injury to the most serious — myocardial infarctions and sudden cardiac death,
which will be discussed here. Vigorous physical activity has been shown to transiently increase
the risk of sudden cardiac death and myocardial infarction (heart attack) among individuals with
both diagnosed and occult cardiac conditions. The absolute risk of sudden cardiac death during
vigorous physical activity has been estimated at one per year for every 15,000 - 18,000 people.
Although these rates are low, the risk is relatively higher in sedentary unscreened individuals who
engage in unaccustomed vigorous activity. As such, sedentary individuals who intend to exercise
should begin with low to moderate-intensity exercises. For these individuals, an appropriate pre-
participation screening process should be administered to further lower the risk.

The important points on the risk of exercising can be summarized below:

 Exercise generally does not provoke cardiovascular events in healthy individuals with
normal cardiovascular systems.
 Risk of sudden cardiac arrest or myocardial infarction is very low in healthy individuals
performing moderate-intensity activities.
 Risk of sudden cardiac death and/or myocardial infarction increases transiently and acutely
in individuals performing a vigorous exercise with diagnosed or occult cardiovascular
disease.

Even in patients with known cardiac disease undergoing supervised rehabilitation

programs, the incidence of adverse cardiac events is rare: cardiac arrest = 1 in 117,000; non-fatal
myocardial infarction = 1 in 220,000; and death = 1 in 750,000 patient-hours of participation.

Considering the overwhelming benefits of physical activity, the risk of inactivity, and the
relatively rare serious side effects of exercise, almost all patients will benefit from physical activity;
with some of them needing modifications or restrictions on their exercise program. For patients
with chronic diseases, it is important that the clinician performs a risk stratification and exercise
screening prior to initiating an exercise prescription.

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 PED 031: Physical Activities Towards Health and Fitness 2 (PATHFIT 2)
Exercise-based Fitness Activities
Student Activity Sheet: Module 1

Name: Class number:

Section: Schedule: Date:

Aims of Pre-Participation Health Screening

 Identify individuals with medical contraindications for exclusion from exercise programs until
these conditions have been addressed and optimized.

 Identify individuals with clinically significant disease(s) who should participate in medically
supervised exercise programs.

 Identify individuals who are at increased risk for disease because of age, symptoms, and
risk factors who should undergo further medical evaluation and exercise testing before
 initiating an exercise program or increasing the frequency, intensity, or duration of the
current program.

 Identify individuals with special needs e.g. Elderly or disabled population etc. that may affect
exercise testing and programming.

A self-guided questionnaire such as the Physical Activity Readiness Questionnaire is the

recommended entry level for screening. This self-guided question screening tool is able to quickly
identify conditions or risk factors that require further assessment before commencing exercise. If
the student answers no to all 7 questions, he is at a LOW RISK for health complications and is
generally safe to begin an exercise program without supervision at any intensity. PE instructors
can expect to receive the New PAR-Q from students that require exercise clearance.

However, for most patients with chronic disease, the PAR-Q typically produces a positive
response for at least one of the questions. With that in mind, the algorithm presented in the figure
below outlines the screening process that the PE instructor and the student can go through to
determine the student's risk level. This is called risk stratification. This assessment process is
based on ACSM’'s recommendation available in the eighth edition of ACSM's Guidelines for
Exercise Testing and Prescription.

Risk Stratification
The process of risk stratification is based on:

 Identifying the presence or absence of known cardiovascular, pulmonary, and/or metabolic

disease.

 Identifying the presence or absence of signs and symptoms suggestive of cardiovascular,

pulmonary, and/or metabolic disease. (see Table 1.1 for the definition of major signs and
symptoms)

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 PED 031: Physical Activities Towards Health and Fitness 2 (PATHFIT 2)
Exercise-based Fitness Activities
Student Activity Sheet: Module 1

Name: Class number:

Section: Schedule: Date:


Identifying the presence or absence of cardiovascular risk factors. (see Table 1.2 for
Cardiovascular Risk Factors Threshold)
ACSM Risk Stratification Categories

Low risk:
 No signs/symptoms of or no diagnosed cardiovascular, pulmonary, and/or metabolic
disease. . .
 No more than one cardiovascular risk factor.
 Low risk of an acute cardiovascular event.
 Physical activity/exercise programs may be pursued safely without the necessity of medical
examination and clearance.

Moderate risk:
 No signs/symptoms of or no diagnosed cardiovascular, pulmonary, and/or metabolic
disease.
 Two or more cardiovascular risk factors.
 Increased risk of an acute cardiovascular event.
 Individuals at moderate risk may safely engage in low to moderate-intensity physical
activities while awaiting medical clearance.
 Medical clearance and exercise testing prior to participation in vigorous-intensity exercise
are recommended.

High risk:
 One or more signs and symptoms of or diagnosed cardiovascular, pulmonary, and/or
metabolic disease.
 High risk of an acute cardiovascular event.
 Thorough medical examination and clearance must be sought prior to initiation of physical
activity or exercise at any intensity.

Placement of your student in the HIGH, MODERATE, or LOW -RISK categories helps the
PE instructor determine the need for further testing and supervision during exercise.

HIGH RISK: Students should undergo further medical testing before starting an exercise program.
Clinical supervision is recommended during exercise and stress testing.

*Clinical supervision = under the direct supervision of a health/fitness professional possessing a

combination of advanced college training and certification equivalent to the ACSM Registered
Clinical Exercise Physiologist and Exercise Specialist or above.

MODERATE RISK: Student is safe to begin light- or moderate-intensity exercise (should undergo
a further medical assessment before partaking in vigorous-intensity exercise) Supervision by a

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 PED 031: Physical Activities Towards Health and Fitness 2 (PATHFIT 2)
Exercise-based Fitness Activities
Student Activity Sheet: Module 1

Name: Class number:

Section: Schedule: Date:

fitness professional during exercise is often recommended (depending on the reason for falling
into this category)

*Professional supervision = under the supervision of a health/fitness Professional possessing a

combination of academic training and certification equivalent to the EIMP Clinical Fitness
Professional or above.

LOW RISK: The student is safe to begin exercising without further assessment. Exercise
supervision is not necessary.

It is also important to note that students may require supervision for reasons other than a
medical condition. These may include learning to use the exercise equipment, familiarization with
exercise techniques, and if either the PE instructor or the student feels that exercising under
supervision will motivate the student to continue the regular exercise.

This document is the property of PHINMA EDUCATION

 PED 031: Physical Activities Towards Health and Fitness 2 (PATHFIT 2)
Exercise-based Fitness Activities
Student Activity Sheet: Module 1

Name: Class number:

Section: Schedule: Date:

This document is the property of PHINMA EDUCATION

 PED 031: Physical Activities Towards Health and Fitness 2 (PATHFIT 2)
Exercise-based Fitness Activities
Student Activity Sheet: Module 1

Name: Class number:

Section: Schedule: Date:

This document is the property of PHINMA EDUCATION

 PED 031: Physical Activities Towards Health and Fitness 2 (PATHFIT 2)
Exercise-based Fitness Activities
Student Activity Sheet: Module 1

Name: Class number:

Section: Schedule: Date:

This document is the property of PHINMA EDUCATION

 PED 031: Physical Activities Towards Health and Fitness 2 (PATHFIT 2)
Exercise-based Fitness Activities
Student Activity Sheet: Module 1

Name: Class number:

Section: Schedule: Date:

This document is the property of PHINMA EDUCATION

 PED 031: Physical Activities Towards Health and Fitness 2 (PATHFIT 2)
Exercise-based Fitness Activities
Student Activity Sheet: Module 1

Name: Class number:

Section: Schedule: Date:

Important Considerations for Risk Stratification

The algorithm serves as a guide that may be modified at the discretion of the PE instructor.
Some of the information may not be available to the PE instructor at the screening to assess the
risk level accurately. Under these circumstances, PE instructors are encouraged to use existing
information and make a conservative estimate of the student's risk level.

If the student's disease is well controlled e.g. metabolic or pulmonary disease such as
thyroid and asthma and other stable chronic diseases or conditions) the student will remain at
HIGH RISK; however, the intensity of his exercise may be increased at the discretion of the
relevant specialist or cardiologist.

A student in the moderate risk category based on cardiac risk factors may be progressed
to LOW RISK if the risk factors resolve (e. g. quitting smoking, losing weight, or no longer
sedentary).

Hypertensive students with resting SBP = 200 mm Hg or DBP = 110 mm Hg should not
undergo exercise testing nor be allowed to exercise. It is important to establish blood pressure
control and assess for the presence of end-organ disease before initiating exercise. For
asymptomatic hypertensive students with BP < 180/110 mm Hg and no evidence of end-organ
disease, they may begin low to moderate-intensity aerobic exercises without the need for exercise
testing.

For individuals with type 2 Diabetes (T2DM) desiring to participate in low-intensity physical
activity like walking, physicians should use clinical judgment in deciding whether to recommend
pre-exercise testing. Conducting exercise stress testing before walking is unnecessary. No
evidence suggests that it is routinely necessary and requiring it may create barriers to participation.

To avoid the automatic inclusion of lower-risk individuals with T2DM, exercise stress testing
is recommended primarily for previously sedentary T2DM students who want to undertake
activities more intense than brisk walking. The goal is to target individuals at higher risk for
underlying cardiovascular disease. In general, ECG stress testing may be indicated for individuals
matching one or more of these criteria in Table 1.3 below.

In this module, we have outlined both the health risks that students face if they remain
inactive, as well as the risks of exercising. Although most students will benefit from participating in
regular exercise, students should be screened prior to initiating an exercise program. For many,
this will consist of the short PAR-Q, in which they are able to answer NO to each of the questions.
These students are safe to begin an exercise program of any intensity without supervision.

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 PED 031: Physical Activities Towards Health and Fitness 2 (PATHFIT 2)
Exercise-based Fitness Activities
Student Activity Sheet: Module 1

Name: Class number:

Section: Schedule: Date:

For students who answer YES to at least one of the New PAR-Q questions, the screening process
needs to continue to assess their level of risk. The risk level (low, moderate, or high) that the
student is assessed at will determine:
a. Whether he needs further medical assessment prior to beginning an exercise
program.
b. The intensity at which he is safe to exercise.
c. Whether he needs supervision during his physical activity.

Skill-building Activities
Teaching-Learning Activities
1. Answer the following questions:
a) Where am I now in my life? How did I get here?
b) What do I like about myself, my body? What do I not like?
c) What is it about my body and mind that I am unhappy with that could be positively affected by
exercising regularly?
d) What would I like to change, if anything, and why?
e) What is going on in my life that would facilitate behavior change? Inhibit it?

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 PED 031: Physical Activities Towards Health and Fitness 2 (PATHFIT 2)
Exercise-based Fitness Activities
Student Activity Sheet: Module 1

Name: Class number:

Section: Schedule: Date:

f) Where am I now in my physical activity level?

g) Have I tried regular exercise before and failed to stick with it?
h) Currently, what do I estimate my potential to stick with an exercise program to be?
i) What unmet personal needs am I thinking of attempting to meet?
j) Am I ready, really ready, to try it? Would I really like to change, even if it means giving up
something I am accustomed to?
k) Do I think that I can mobilize my mental strength if that is what I want or need to do?
l) What has my previous experience with personal health behavior change been? Good? Bad?
Some success? None? Will that help me this time around?
m) What can I learn from experience that will help this time? Am I being realistic about this?
n) What is my self-image?
o) Do I think of myself as good-looking? Attractive? Not attractive? Healthy? Unhealthy?
p) What do I see when I look in the mirror?
q) What kinds of feelings do those images elicit?
r) If I am planning to exercise to help in weight loss or simply to shape up a currently out-of-
shape body, will I be able to use the facts that smaller size clothing now fits and that my waist
is getting smaller as measures of success, rather than scale weight (which might or might not
change much, even as I am redistributing body mass)?
s) And further, if I am going to exercise primarily for weight loss, is my true goal to become really
“thin,” rather than somewhat thinner?

2. Based on your answers to the questions above, write an essay about your readiness to engage
in exercises indicating the following:
a) SMART (Specific, Measurable, Achievable, Realistic, and Timely) Goals
b) Daily or weekly prioritized activities including its schedule.
c) Ways to control factors that hamper your goals.

3. Accomplish the Physical Activity Readiness Questionnaire below. Your PE instructor will help you
interpret the answers to the questions below.

Check for Understanding

Directions: Read and answer each question carefully.
1. What is the importance of Fitness and wellness?
_________________________________________________________________________
_________________________________________________________________________
2. Do you consider yourself physically fit?
_________________________________________________________________________
_________________________________________________________________________

3. How does exercise contribute to your overall health? Cite at least 5 benefits.
_________________________________________________________________________
_________________________________________________________________________

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 PED 031: Physical Activities Towards Health and Fitness 2 (PATHFIT 2)
Exercise-based Fitness Activities
Student Activity Sheet: Module 1

Name: Class number:

Section: Schedule: Date:

C. LESSON WRAP-UP
Thinking about my learning: Since you are done with today’s lesson, please carefully read the
question below and give your honest answer to it.
Did you find this lesson easy/difficult/important? Were you able to meet the learning
objectives? Yes/No/Why? Explain in your own words.
_____________________________________________________________________________

_____________________________________________________________________________

_____________________________________________________________________________

_____________________________________________________________________________

FAQ’S

Read some of the answers to these Frequently Asked Questions to add to your knowledge about
today’s topic:

Question: Weight loss should be the most important goal of fitness and exercise. True or
False?

Answer: False. It's a fact that weight loss is the main reason people exercise at all, but losing weight
is certainly not the only benefit of exercising and should therefore not be the main goal. If you're
starting a fitness program, don't make weight loss your only goal! Strive to feel better or to have more
energy. You'll get more out of your program if you notice the small payoffs that exercise provides in
a very short amount of time.

Question: Is physical fitness training beneficial or dangerous for individuals with medical
conditions?

Answer: Physical fitness is essential to allow people to carry out everyday activities. Individuals with
medical conditions may limit their ability to perform everyday activities. It is recommended that they
do exercises to improve cognitive function, quality of life, and the ability to maintain physical activity.

Great job! You have reached the end of this lesson.

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