u n i t 1 : p h y s i c al a c t i v i t y an d i t s h e

UNIT 1: Physical Activity and Its Health Benefits

Table of Contents

Introduction 2

Lesson 1: What is Physical Activity? 4 Learning Targets 4 Let’s Warm Up! 4 Learn about It! 5 Check Your Understanding 8 Let’s Play! 9

Lesson 2: The Physical Activity Pyramid 10 Learning Targets 10 Let’s Warm Up! 10 Learn about It! 11 Check Your Understanding 15 Let’s Play! 16

Ready, Set, Go! 20

Self-Check 21

Bibliography 23

Glossary 24

1 Copyright © 2018 Quipper Limited

GRADE 6

UNIT 1 Physical Activity and Its Health Benefits

Fig. 1. A family participating in fun run.

Introduction “If we could give every individual the right amount of nourishment and exercise, not too little and

not too much, we would have found the safest way to health.” - Hippocrates

Physical activity like exercise along with proper nutrition can improve one’s overall health and extend one’s life. Physically active kids develop their movement skills while adolescents maximize their strengths and potentials and adults feel young and vibrant. On top of this several benefits, one can gain from physical activity is the fact that it can make our body safe from diseases. Imagine a community composed of families living a healthy and active lifestyle. This world can be disease-free if our society is healthy. In this unit, we are going to discuss the different types of physical activity and the benefits we can gain from them.


Lesson 1: What is Physical Activity? Learning Targets

In this lesson, you should be able to: ● discuss the nature of physical activity; and, ● reflect on the benefits one can gain from engaging in physical activity.

Let’s Warm Up!

Let’s Dance!

Move the chairs to the side. The teacher can play any dance fitness video by Live Love Party Zumba from Youtube. Prepare to participate in the dance and enjoy! Guide questions:

1. Did you enjoy the activity? Why? Why not? 2. How do you feel after participating in the dance fitness? 3. What do you think are the benefits a student like you can gain from participating in

physical activity like dance?


Learn about It!

The human body is designed to move. According to Dr. Matteson, our body is built for movement. Any bodily movement is considered as physical activity (Mayo Clinic Health System, 2015). When our body lacks physical activity, the systems and functions of our body become affected. Sedentary lifestyle, which is characterized by little or no physical activity, poses harm to our overall health. According to Media Wiki (2014), some of the impacts of sedentary lifestyle include:

● Discomfort in moving. When we lack movement, the surrounding tissue around our joints stiffens and tightens resulting to discomfort in moving.

● Weight gain. It is when we move that we use up the calories we intake. When we lack physical activity, this calories will not be burned and will be stored up as fats. It will eventually lead to an increase in body weight.

● Musculoskeletal injuries. When we lack movement, the joints cannot maximize its

range of motion which may result in the development of arthritis and joint pain. Physical inactivity can also lead to a decrease in bone density or worst, osteoporosis.

● Non-communicable diseases. Physical inactivity is a risk factor for developing hypertension, heart disease, diabetes, hyperlipidemia (high levels of fats and cholesterol in the bloodstream) and cancer.


Fig. 2. Comparison of a normal blood vessel and a blood vessel partially filled with cholesterol plaque Source: BruceBlaus, Coronary Artery Disease, CC BY-SA 4.0

On the other hand, physical activity can alter these health dangers when done on a regular basis. A physically fit person can gain the following health benefits: Physical Health Benefits

Movement improves physiological functioning. Thus, a physically active person is more likely to become productive in any task that he/she does. Other physical benefits may include reduced risk of developing non-communicable and degenerative diseases and a better quality of life. Mental Health Benefits

According to 8fit.com (2018), engaging in physical activities like exercise enables our body to produce the following “happy hormones” :

● Endorphins - these are the natural painkillers of the body. When released in the body


https://commons.wikimedia.org/wiki/User:BruceBlaus

https://commons.wikimedia.org/wiki/File:Coronary_Artery_Disease.png

https://creativecommons.org/licenses/by-sa/4.0/legalcode

through physical activity like exercise, an individual can feel a sense of satisfaction and pleasure.

● Serotonin - a hormone that is responsible for giving a physically active individual, the gifts of deep sleep, a more control on appetite and improved mood.

● Dopamine - drives an individual to do the things they love over and over again. The more pleasure you get from exercise, the more motivated you become to exercise.

Emotional and Social Health

Encouraging kids to do household chores teaches them to become responsible members of the family and eventually become a good citizen of the community. A former team captain in a basketball team is more likely to become a leader in a workplace, and a member of a cheerleading team will be a good follower someday. Discipline and respect are practiced in the field of martial arts like Muaythai and Wushu.

Physical activities whether in different settings (household, active transportation, workplace, free play or sports) when done in a regular basis has rewarding benefits not just for an individual, but for the family, and the entire community.

Fig. 3. Taekwondo teaches kids respect and discipline


Check Your Understanding

A. Write TRUE if the statement is correct, and FALSE if the statement is incorrect.

1. Physical activity can be done at home and in the workplace. 2. People who suffer from discomfort in moving are discouraged from engaging in

physical activity to prevent further injuries. 3. Physical inactivity can alter the dangers of a sedentary lifestyle. 4. Movement is an indication of life. 5. Lack of movement poses great harm to one’s health.

B. Answer the following questions:

1. How can physical activity lead to a better quality of life? 2. Describe the characteristics of a healthy community. 3. How can a student like you promote physical activity engagement among

adults?


Let’s Play!

Jingle Making Activity The class will be divided into two groups. Each group will make a jingle promoting physical activity in the community. The content of the song should include the dangers of a sedentary lifestyle and the benefits of physical activity. The jingle should be integrated with a dance.

Criteria for Judging: Score

Content Dance Voice Quality Synchronization Props and Costume

10 pts 5 pts 5 pts 5 pts 5 pts

Total 30 pts


Lesson 2: The Physical Activity Pyramid Learning Targets

In this lesson, you should be able to: ● describe the physical activity pyramid; ● enumerate the different types of physical activity one can engage in to become

physically active; and, ● realize the importance of participating in the recommended levels of physical

activity.

Let’s Warm Up!

How physically active are you?

Put a check on the following physical activities that you do on a regular basis.

________ Sweeping the floor ________ Washing the dishes ________ Walking to school ________ Playing active games outdoors ________ Playing active games during break time at school ________ Jogging ________ Participating in physical activities during PE class ________ Participating in sports activities


Learn about It!

According to the Department of Health, in every three Filipinos, one dies because of non-communicable disease (Inquirer.net, 2018). Non-communicable diseases are the consequences of unhealthy eating habits and physical inactivity. The increase in the number of cases of non-communicable diseases had made the Filipinos conscious of their behaviors concerning their health. Filipinos had gradually changed their food and beverage choices. However, Filipinos still find trouble seeking time to insert physical activities in their schedules. Others can not/do not engage in physical activities because of the many distractions of modern day living, additional leisure time activities and lack of access to exercise facilities (Inquirer.net, 2017). But there are several opportunities to move and become physically active. Below are the different types of physical activities one can do to have an active lifestyle.

Fig. 1. The Filipino Pyramid Activity Guide by PASOO, 2000


According to the Filipino Pyramid Activity Guide by the Philippine Association for the Study of Overweight and Obesity (2000), each Filipino can engage in the following type of physical activity: day to day activities, aerobic exercise, recreational activities, leisure activities and exercise for strength and flexibility exercises. Below are specific examples of each: DAY TO DAY PHYSICAL ACTIVITIES

These are activities that are part of our daily routine. Examples may include sweeping the floor, washing the dishes, active transportation such as walking or running, etc.

Fig. 2. Students walking to school

AEROBIC EXERCISE

These are exercises that make our heart efficient in supplying oxygenated blood throughout the body. Examples of this type of physical activity include swimming, cycling, walking, running and jogging.

Fig. 3. Cycling as aerobic exercises


RECREATIONAL and LEISURE ACTIVITIES

Recreational and leisure activities are physical activities whose primary objective is participation and enjoyment. These may include playing outdoors and participating in sports activities.

Fig. 4. Children participating in basketball league

EXERCISE for STRENGTH and FLEXIBILITY

Strength exercises are exercises that makes our muscles and bones strong. It includes activities that involve skipping, hopping and jumping, lifting weights, etc. Examples of these exercises are playing jump rope and monkey bars, lifting weights, sit-ups, curl-ups, and push-ups.

Flexibility exercises, on the other hand, are exercises that help our body parts to maximize its full range of motion. Examples of this type of activity are stretching and yoga.

Fig. 5. Playing in monkey bars strengthens bones


Physical activities can also be categorized as “structured” or “unstructured” physical activity. Structured physical activities are often teacher-led (just like in a P.E. class) or supervised by an adult, repetitive and organized. While unstructured physical activity is usually in the form of free play such as playing during break time in school, playing tag games, hide and seek, and the like. According to the World Health Organization (2018), the recommended levels should be followed to maximize the health benefits of physical activity:

● Children age 5-17 years old should accumulate 60 minutes of moderate to vigorous

physical activity a day. ● Adults age 18-64 should have at least 150 minutes of moderate level of aerobic

physical activity per week. ● Strength exercises should be done at least twice a week with a one-day rest interval.

Note that the recommended duration of physical activity engagement can occur any time of the day as long as the individual can accomplish the total target minutes of physical activity. The physical activity to be done should be varied and appropriate to the individual’s capacity and interest to avoid injuries and boredom. Now that you know the different types of physical activity, we have every opportunity to become physically active anytime, everywhere.


Check Your Understanding A. Write True if the statement is correct, and write False if the statement is

incorrect.

1. Healthy eating habits and active lifestyle are key elements in maintaining a better quality of life.

2. Physical education classes are an example of unstructured physical activity. 3. Strength exercises should be done on a day to day basis. 4. A seven-year-old boy is expected to engage in at least 150 minutes of physical

activity per week. 5. Physical activities should be based on the individual’s capacity and interest.

B. Answer the question:

1. Based on the knowledge you have gained in this unit, evaluate your lifestyle, are

you physically active or inactive? Why? Why not? 2. Despite several physical activities to choose from, why do you think a student like

you find it difficult to engage in physical activity? 3. What strategies do you think are needed to be done by a student like you to

start/maintain living an active lifestyle?


Let’s Play! Physical Activity Pyramid Race! Divide the whole class into 2 groups. Each group will create a Physical Activity Pyramid Race (see diagram below for your reference). Each row of the pyramid represents a station with games patterned after the indicated themes. Themes include day-to-day, aerobic, recreational physical activity and sedentary behavior. Each group will facilitate their own race and will also take a turn to play with the other groups’ races. See game format below:


Game format:

1st Game: HOST: Group 1 Players: Group 2 versus Group

2nd Game: HOST: Group 2 Players: Group 1 versus Group 3

3rd Game: HOST: Group 3 Players: Group 1 versus Group 2

A game mechanics format is provided below for each groups’ reference.

Game Mechanics Format:

Station 1: Day-to-Day Activity Game Objective of the Game: Mechanics:

Station 3: Recreation Game Objective of the Game: Mechanics:

Station 2: Aerobic Game Objective of the Game: Mechanics:

Station 4: Sedentary Behavior Game Objective of the Game: Mechanics:


Each group will be graded according to the following criteria:

Game Hosting Game Participation

Game Content Physical Arrangement/ Materials Facilitation

20 pts 15 pts 15 pts 50 pts

Winner Loser

25 pts 20 pts

Total Points for this Task: Game Hosting 2 Game Participation Total

50 pts 50 pts

100 pts


Did You Know?

How do we determine the intensity of physical activity?


Ready, Set, Go!

Let’s Get Moving Infomercial!

The class will be divided into five groups. Each group will create a 3-minute video-based infomercial about Physical Activity and Its Health Benefits. Include all the knowledge you’ve gained from this unit. Your goal in this performance task is to promote and raise awareness about living an active lifestyle.

Criteria Beginning (0-12 points)

Developing (13-16 points)

Accomplished (17-20 points)

Score

Content (Infomercial discussed the different health benefits of physical activity, the dangers of being physically inactive, types of physical activity and the recommended levels of physical activity)

Organization (Logical progression of information)

Visual impact (Use of video camera, creativity in editing video and overall theme)


Self-Check

Skills

I think I need more time and assistance.

I have a minimal understanding of it.

I am confident that I can do this with ease.

I can discuss the nature of physical activity and its health benefits.

I can describe the physical activity pyramid.

I can enumerate the different types of physical activity.

I have realized the importance of engaging in the recommended levels of physical activity.

Reflect on the lessons you’ve learned from this unit and provide the necessary information on the table.

Reflect

I find __________________________ the most interesting because ______________________. I got ____ checks because _______________________________________________________. I need to improve on _______________________because _____________________________. I need to practice _________________________ because _____________________________. I plan to _____________________________________________________________________ .


Wrap Up


Bibliography Abadilla, Doris D. 2017. “Most Filipinos lack exercise – study”. Inquirer.Net. Accessed

November 6, 2018. https://business.inquirer.net/223197/filipinos-lack-exercise Inquirer.net. 2017. “Filipinos making healthier food, beverage choices—study”. Accessed

November 6, 2018. https://lifestyle.inquirer.net/260901/filipinos-making-healthier-food-beverage-choices-study/

MediaWiki. 2014. “Movement”. Accessed November 6, 2018.

http://www.ndhealthfacts.org/wiki/Movement Mayo Clinic Health System. 2015. “The importance of movement”. Accessed November 6,

2018. https://mayoclinichealthsystem.org/hometown-health/featured-topic/the-importance-of-movement

National Collaborative on Childhood Obesity and Research. 2016. “Key Concepts for

Understanding Individual Physical Activity. Accessed November 6, 2018. https://www.nccor.org/tools-mruserguides/individual-physical-activity/key-concepts-for-understanding-individual-physical-activity/

Wise Old Sayings. 2016. “Exercise Sayings and Quotes”. Accessed November 6, 2018.

http://www.wiseoldsayings.com/exercise-quotes/ World Health Organization. 2018. “Global Strategy on Diet, Physical Activity and Health”.

Accessed November 6, 2018. http://www.who.int/dietphysicalactivity/factsheet_adults/en/

8Fit.com. 2018. Exercise and Happiness: How Activity Affects Our Mental Health. Accessed

November 6, 2018. https://8fit.com/fitness/exercise-and-happiness/


https://business.inquirer.net/223197/filipinos-lack-exercise

https://lifestyle.inquirer.net/260901/filipinos-making-healthier-food-beverage-choices-study/

https://lifestyle.inquirer.net/260901/filipinos-making-healthier-food-beverage-choices-study/

http://www.ndhealthfacts.org/wiki/Movement

https://mayoclinichealthsystem.org/hometown-health/featured-topic/the-importance-of-movement

https://mayoclinichealthsystem.org/hometown-health/featured-topic/the-importance-of-movement

https://www.nccor.org/tools-mruserguides/individual-physical-activity/key-concepts-for-understanding-individual-physical-activity/

https://www.nccor.org/tools-mruserguides/individual-physical-activity/key-concepts-for-understanding-individual-physical-activity/

http://www.wiseoldsayings.com/exercise-quotes/

http://www.who.int/dietphysicalactivity/factsheet_adults/en/

https://8fit.com/fitness/exercise-and-happiness/

Glossary Endorphins - these are the natural painkillers of the body. Dopamine - a hormone that drives an individual to do the things they love over and over again. Serotonin - a hormone that is responsible for giving a physically active individual the gifts of deep sleep, a more control on appetite and improved mood. Structured Physical Activity - are organized physical activities that are often teacher-led or supervised by an adult. Unstructured Physical Activity - is usually in a form of free play such as playing during break time in school, playing tag games, hide and seek, and the like.


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