GROUP 4

GLOBAL RECOMMENDATION
ON PHYSICAL ACTIVITY
Reporter;
Angeline Virtudazo
Nikki Yu
What is Physical Activity?
• Physical activity defined by WHO (World
Health Organization) as any bodily movement
produced by skeletal muscles that requires
energy expenditure.

• It refers to all movement including during

leisure time, for transport to get to and from
places, or as part of a person’s work.

• It helps prevent hypertension, maintain

healthy body weight and can improve mental
health, quality of life and well-being.
 Global Recommendations on Physical Activity for
Health

Physical Activity independent risk factor for:

1. Cardio-respiratory health
2. Metabolic Health
3. Muscular-skeletal health
4. Cancer
5. Functional Health and prevention of falls
6. Anxiety, depression, cognitive functions
Global Physical Activity Recommendations

MODERATE
Intensity of
Activity
VIGOROUS
 Domains of Activity

• Recreation • Work/School
 Domains of Activity
• Sports • Transportation
 Types of Activity

• Aerobic • Strength
 Types of Activity

• Balance • Flexibility
Global Recommendations on Physical Activity for Health

What are these?

Population based physical activity for 3 age groups (5-17 yrs; 18-64 yrs and 65 yrs and older):

• What type (aerobic, strength, flexibility, balance)?

• How often?

• For how long?

• How intense (how hard a person works to do the activity)?

• How much in total?

 GLOBAL RECOMMENDATION ON PHYSICAL ACTIVITY

Children and Youth – aged 5-17 years old should:

• Accumulate at least 60 minutes of moderate to vigorous intensity physical
activity daily.

• Amounts of physical activity greater than 60 minutes provide additional

health benefits.

• Most of the daily physical activity should be aerobic. Vigorous intensity

activities should be incorporated, including those that strengthen muscle and
bone at least 3 times per week.
 GLOBAL RECOMMENDATION ON PHYSICAL ACTIVITY

Physical Activity includes:

Play, games, sports, transportation,

recreation, physical education, or
planned exercise, in the context of
family, school, and community
activities.
 GLOBAL RECOMMENDATION ON PHYSICAL ACTIVITY

Adults – aged 18-6 years old should:

• Do at least 150 minutes of moderate-intensity aerobic physical activity spread
throughout the week or do at least 75 minutes of vigorous-intensity aerobic physical
activity spread throughout the week or an equivalent combination of moderate-and
vigorous-intensity activity.
• Aerobic activity should be performed in bouts of at least 10 minutes.
• For additional health benefits, adults should increase their moderate-intensity
aerobic physical activity to 300 minutes per week, or engage in 150 minutes of
vigorous-intensity aerobic physical activity per week, or an equivalent combination
of moderate-and vigorous-intensity activity.
• Muscle-strengthening activities should be done involving major muscle groups on 2
or more days a week.
 GLOBAL RECOMMENDATION ON PHYSICAL ACTIVITY

Older adults – 65 years old and above

(Specific recommendations for older adults)

• Older adults, with poor mobility, should perform PA to enhance balance

and prevent falls on 3 or more days/ week.

• Muscle-strengthening activities should be done involving major muscle

groups on 2 or more days a week.

• When older adults cannot do the recommended amounts of PA due to

health conditions, they should be as physically active as their abilities and
conditions allow.
 GLOBAL RECOMMENDATION ON PHYSICAL ACTIVITY

In adults and older adults,

Physical Activity includes:

Recreational (leisure) time

physical activity, transportation
(walking or cycling),
occupational (work), house
chores, play, games, sports or
planned exercise, in the context
of daily, family, and community
activities.
 GLOBAL RECOMMENDATION ON PHYSICAL ACTIVITY

Global Recommendations on Physical Activity for Health:

• Are an evidence based starting point for national policy makers looking to promote physical
activity
• Can be used by all relevant stakeholders to communicate valid and consistent messages on
the frequency, duration, intensity, type and total amount of physical activity for health;
• Tool for health professionals to inform patients;
• Have the potential to become a tool to link communication between scientists, health
professionals, journalists, interest groups and the general public;
• Can be used as benchmarks for public health monitoring and surveillance purposes.
• Can support the development of physical activity policy
 GLOBAL RECOMMENDATION ON PHYSICAL ACTIVITY

Supportive Policies in Promoting Physical Activity

Possible physical activity promoting interventions include:
• Ensuring that walking, cycling and other forms of physical activity are accessible and
safe;
• Providing local play facilities for children (e.g. building walking trails);
• Facilitating transport to work (e.g. cycling and walking) and other physical activity
strategies for the working population;
• Ensuring that school policies support the provision of opportunities and programmes for
physical activity;
• Providing schools with safe and appropriate spaces and facilities so that students can
spend their time actively;
• Providing advice or counsel in primary care; and
• Creating social networks that encourage physical activity.
HEALTHY LIVING, PROPER
NUTRITION, AND HEALTHY
EATING
Reporter;
Irish S. Sumalinog
Charlyn C. Sepria
Khyzia G. Verana
HEALTHY LIVING
Reporter;
Irish S. Sumalinog
 HEALTHY LIVING

BENEFITS:

• Feeling better mentally – regular exercise can lift

your mood and help you feel better.

• Saving money – eating junk food, smoking, and

drinking sugary drinks or alcohol are all
expensive habits.

• Fewer health problems – living a healthier

lifestyle means a lower risk of developing many
illnesses.

• Taking control of your life – getting healthy

helps you feel in control of your life.
 HEALTHY LIVING

GETTING HEALTHY

• Eating healthy foods and balanced meals

• Sleeping well and managing stress
• Practicing safe sex, drinking alcohol responsibly
and not abusing drugs
• Being physically active
• Staying connected with others
• Being aware of any health risks related to your
illness and its treatment, and working with your
doctor to monitor these and then take action
• Taking responsibility for your overall health
including having regular check-ups for your eyes
and teeth.
 HEALTHY LIVING

HOW TO DEVELOP POSITIVE HEALTH

HABITS?

START SLOWLY

• Change just one thing at a time

• Make small changes
• Go slowly
• Build on what you already do
 HEALTHY LIVING

WORK AROUND CHALLENGES

• Organize daily activities around side-

effects of medication,
Example: If you are drowsy in the
morning, organize exercise for the
afternoon.

• Discuss things with your doctor

– there may be another medication you can
try, or ask for referral to a specialist such as
a dietitian or psychologist for expert
advice.
 HEALTHY LIVING

STAYING HEALTHY

• Schedule regular check ups with your

doctor to monitor your progress and for
that extra push you may need to keep
going.

• Reward yourself – feel good about

developing healthier habits by rewarding
yourself with something nice.

• Overcome slip-ups – if you slip-up, be

realistic and start again.
PROPER NUTRITION
Reporter;
Charlyn C. Sepria
 PROPER NUTRITION

DIGESTION

The process of
breaking down
carbohydrates into
small sugar
molecules (glucose)
 PROPER NUTRITION

What is a nutrient?
• Any material that can be taken
into your body cells and is useful
to you body
What is nutrition?
• The study of nutrients and the
effect they have on health

Does everyone have the same nutritional needs?

No! It depends on your age, body size, and level of
activity
 PROPER NUTRITION

6 Groups of Nutrients:
• Carbohydrates
• Fats
• Proteins
• Minerals
• Vitamins
• Water
 PROPER NUTRITION

Carbohydrates
• The major source of energy
for your body
• Two groups:
 simple – sugars- easily
digested
 Complex – large sugar
molecules, starches, and
glycogen – take longer to
digest
 PROPER NUTRITION

Fats
• Store energy for future use
• Keep the body warm
• Protect the body
• Two types:
 Saturated – animal fats
 Unsaturated – plant based

Saturated fats increase blood

cholesterol – heart disease
 PROPER NUTRITION

Protein
• Responsible for growth and
repair of body cells
• Made up of amino acids
• Humans need 20 amino acids
 10 essential
 10 non essential
 PROPER NUTRITION

Vitamins
• Help your body perform
certain functions
• Help provide the nutrients
that your cells, tissues and
organs need
• Some stored, some not
 PROPER NUTRITION

Vitamins
• Vitamin A – night vision carrots
• B vitamins – help get energy
from foods
• Vitamin C – helps absorb iron
• Vitamin D – helps with calcium
absorption
• Vitamin E – anti-oxidant
• Vitamin K – blood clothing
 PROPER NUTRITION

Minerals
• More elements that the
body needs to function
properly
• Most important is calcium
 Growth and repair of bones
and teeth
 PROPER NUTRITION

Water
• The most important nutrient
• Essential for ALL cells
• 5 functions:
 Takes nutrients to cells
 Carries waste products
away from cells
 Cools the body – sweat
 Lubricates joints
 Saliva
HEALTHY EATING
Reporter;
Khyzia G. Verana
 HEALTHY EATING

Overview
Eating healthy means
following a healthy eating
pattern that includes a variety
of nutritious foods and drinks.
It also means getting the
number of calories that's right
for you (not eating too much or
too little).
 HEALTHY EATING
WHY IT IS IMPORTANT?
*May help you live longer
*Keeps skin, teeth, and eyes healthy
*Supports muscles
*Boosts immunity
*Strengthens bones
*Lowers risk of heart disease, type 2
diabetes, and some cancers
*Supports healthy pregnancies and
breastfeeding
*Helps the digestive system function
*Helps achieve and maintain a healthy
weight
 HEALTHY EATING
To stay healthy we need to eat
variety of foods

• Protein
• Vegetable
• Fruits
• Whole grains (carb)
HEALTHY EATING
 CIRCUIT
STATION
EXERCISES
PRESENTORS:
TO L D A N E S , R H E A M A E
T I N D O Y, M A E R I E L J A N E
 WHAT IS CIRCUIT
STATION EXERCISES?
Circuit training is a
combination of six or more
exercises performed with short
rest periods between them for
either a set number of
repetitions or a prescribed
amount of time.
 PRECAUTIONS
Circuit Training Precautions and Safety Guidelines
If you’ve never done any sort of circuit training
before, even if you consider yourself quite fit, start off
You need to make stretchingslowly.
and flexibility training a regular
part of your circuit training.
Your warm-up and cool-down are crucial. DO NOT start a
circuit training workout without a thorough warm-up that
includes stretching.
CIRCUIT LET'S BE PHYSICALLY FIT!

TRAINING
Squat Jumps: 10 to 15 repetitions
Standard Push-ups: 5 to 10
repetitions

EXERCISES
Calf Raises: 15 to 20 repetitions
Bench Dips: 10 to 15 repetitions
Abdominal Crunches: 15 to 20
repetitions
Jump Rope: 60 seconds
Squat Jumps: 10 to 15 repetitions
Standard Push-ups: 10 to 15
repetitions
Calf Raises: 15 to 20 repetitions
Bench Dips: 10 to 15 repetitions
Abdominal Crunches: 15 to 20
repetitions
Jump Rope: 60 seconds
 MAIN TYPES OF
CIRCUIT TRAINING
Timed Circuit: This type
of circuit involves working

01 to a set time period for

both rest and exercise 02
Competition Circuit: This is
similar to a timed circuit but
03 Repetition Circuit: This type of
circuit is great if you’re working
intervals. The work / rest you push yourself to see how with large groups of people who
time ratio can be
many repetitions you can do in have different levels of fitness
customized to the group or
the set time period. and ability.
individual doing the
circuit.
BENEFITS AND PURPOSE OF CIRCUIT TRAINING

EXERCISE PURPOSE
BENEFITS
1. Improves muscular endurance - to increase muscular strength and endurance while also
2. Increases strength and muscle growth focusing on specific muscle groups to enhance flexibility and
3. Improves heart health coordination. Strength training and aerobic exercise are typically
4. Offers a full-body workout combined during each training session and also to enhance
5. Is time efficient cardiovascular fitness. Due to the short rest periods, the use of
6. Improves exercise adherence large muscles in conjunction with smaller ones, and the
7. May promote weight loss combination of upper, lower, and whole-body exercises in
8. May improve your mood circuit training, your heart rate will increase and remain elevated
9. Perfect for all levels throughout the entire circuit.
EXAMPLES An example of a simple circuit training workout might
consist of push-ups, sit-ups, squats, chin-ups and lunges. The
OF CIRCUIT workout may be structured as follows, and could be
continually repeated as many times as is necessary.
EXERCISES •
Do as many push-ups as you can in 30 seconds, then rest
for 30 seconds.
• Do as many squats as you can in 30 seconds, then rest
for 30 seconds.
• Do as many sit-ups as you can in 30 seconds, then rest
for 30 seconds.
• Do as many lunges as you can in 30 seconds, then rest
for 30 seconds.
• Do as many chin-ups as you can in 30 seconds, then rest
for 30 seconds.
EXAMPLES OF CIRCUIT
WARM-UPS
*Jump rope: 2-3 minutes
*Jumping jacks: 25 reps
*Bodyweight squats: 20 reps
*Lunges: 5 reps each leg.
*Hip extensions: 10 reps each side
*Hip rotations: 5 each leg
*Forward leg swings: 10 each leg
*Side leg swings: 10 each leg
*Push-ups: 10-15 reps
*Spider-man steps: 10 reps
BEGINNER
CIRCUIT Beginner Circuit Workout;

WORKOUT *Bodyweight squats: 20 reps

*Push-ups: 10 reps
*Walking lunges – 10 each leg
*Dumbbell rows (using a gallon milk jug
or another weight): 10 each arm.
*Plank: 15 seconds
*Jumping jacks: 30 reps
 ADVANCED
WORKOUTS TO DO :
*One-legged squats – 10 each
side [warning super-difficult,
CIRCUIT
only attempt if you’re in good
enough shape] WORKOUT
*Bodyweight squats: 20 reps
*Walking lunges: 20 reps (10
each leg)
*Jump step-ups: 20 reps (10
each leg)
*Pull-ups: 10 reps [or inverted
bodyweight rows]
*Push-ups: 10 reps
*Plank: 30-60 seconds
Thank you!