Developing Home

Based Family
Workout & Evaluation
LESSON 7.1
Review:
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.
Gym is a usual place where people exercise.
Creating your Own Home-Based
Workout
1. Gather Your Participants
“who will be involved in the workout”
It is very important to encourage your family
members and/or anyone with you staying at
home to actively participate in this workout as
it will benefit one’s health enormously.
Creating your Own Home-Based
Workout
2. Know your Target
Short-term goals: Start with small goals that you can reach
pretty easily. It's easier to stay with something when you
have success early and often.
Long-term goals: These are large goals that you want to
reach in 6 to 12 months. It will help you stay motivated if
you track your progress and update your goals as you move
forward.
Creating your Own Home-Based
Workout
3. Choose Your Muscular and Cardiovascular Strengthening
Exercises
List down the activities you think will best suite your physical
exercise. At least, three (3) for muscle strengthening exercise and
one (1) for cardiovascular. If you do not have an equipment
available at home, you can still reap the benefits of strength
training from bodyweight exercise programs. By doing bodyweight
exercises, you utilize your own weight for strengthening specific
muscle groups. You can also use bottled waters and many more.
Following the FITT Principle of Physical Activity,
you have now created your home-based workout. If
you have noticed, you were not asked to include
Intensity in your plan. Since you are considered a
beginner, you should be using the intensity level of
moderate to vigorous
“Knowledge is of no
value unless you put
it into practice”
Value of Participating in
Physical Activities

LESSON 7.2
Overview
Physical fitness is a condition that allows the body to
effectively cope with the demands of daily activities and still
has the energy to enjoy other leisure activities. That’s why
engaging in different physical activities is very effective way
to improve our body.
According to WHO, having sedentary or inactive lifestyle
is considered a high-risk factor in the development of
many non-communicable diseases.
Health check!
1. How active were you in doing household chores?
2. How many hours in a day do you spend watching TV or
surfing the internet?
3. What do you do during your vacant time?
4. How many days do you engage in moderate physical
activities?
5. How many minutes do you spend doing vigorous physical
activities?
Physical Activity
-Any movement of your body that uses energy.
Walking, dancing, playing sports are some good activities
for you to become active.
Applying the FITT principle such as frequency, intensity,
types and time can improve your performance.
Moderate Physical Activity

This includes brisk walking, dancing, recreational

swimming and biking & jogging on flat roads.
Some household chores may also be considered as
moderate activities.
Vigorous Physical Activity
These are activities that makes your heart pump
faster than moderate activities and releases more
sweat such as sports that needs lots of running like
playing soccer or even swimming and jogging
What are we facing right now!
In 2008, the Food and Nutrition Research Institute (FNRI)
reported that 86% of Filipino high school in Manila fail to
achieve the recommended physical activity. Same study form
WHO says majority of adolescents worldwide are not
sufficiently physical active and putting their current and future at
risk. In the study, published in The Lancet Child & Adolescent
Health journal and produced by researchers from the World Health
Organization (WHO), finds that more than 80% of school going
adolescents globally did not meet current recommendations of
at least one hour of MVPA per day- including 85% of girls and
78 of boys.
What are we facing right now!
The immerging of different online games, life of adolescents
became inactive. Their time for physical activities decreases
and spending more in gadgets, TV or even movies.
According to the World Health Organization, in 2010
physical inactivity or the lack of physical activity has been
identified as the fourth leading risk factor for global
mortality (6% of deaths). Inactive in physical activities
cause approximately 21-25% breast cancer and colon
cancer, 27% of diabetes cases and approximately 30% of
ischemic heart disease case.
Common results of Inactive lifestyle
 increased risk of overweight and obesity
 hypertension/high blood
 anxiety
 type 2 diabetes mellitus
 depression
Part of the development of the adolescent is to
engage in physical activities at least 60 minutes a
day. There are different exercises that you can do
such as aerobic exercises, muscle strengthening
and bone strengthening exercises. Aside of these
various exercises, you should include the principle
of progression or even principle of overload to
effectively achieve your fitness goal.
Regular exercises and frequent participation in physical
activities can lead you to a healthy body and to cope for more
demands of effort likewise to become stronger and more
efficient in everyday life. For example, a regular aerobic
exercises will stimulate changes in the various organs and
tissues of the body but is more emphasized in the
cardiovascular system. In engaging in muscle strengthening
exercises can increase the size of your muscles. The increase
in muscle fiber size or hypertrophy commonly starts after two
months. Lastly, doing stretching exercises or bone
strengthening can improve your range of motion around the
joints. It helps you to do daily task efficient.
Common Results of Active Lifestyle
 improve bone, joint and muscle strength
 develops motor control and coordination
 helps maintain a healthy body composition
 increases the efficiency of the lungs and the heart
 protects from musculoskeletal problems such as low back pain
 possibly delays aging process
 promotes healthy cholesterol level
Common Results of Active Lifestyle
 helps regulate blood pressure
 decrease risk of Type 2 diabetes
 reduces the risk of cardiovascular diseases such as
coronary artery disease and stroke
 improves the psychological functioning
 improves control over anxiety and depression
 build self-esteem and social inter-action
Organizing a Fitness
Event for A Target
Health Issue or
Concern
LESSON 8
Why do we have to organize Fitness
Event?
Building healthy relationships and spending time with your family,
friends, and others in your community can help improve your mental
well-being. Strengthening relationships both at home and within your
community ultimately shapes your life. Mental health and physical
health are fundamentally linked, with positive mental well-being
contributing to physical conditions. Those at risk for serious mental
health conditions are at increased risk for chronic physical
conditions, which makes having community support very important.
Why do we have to organize Fitness
Event?
Community-wide events bring people from all walks
of life together, strengthening the bonds between
them. Those bonds act to improve mental well-being,
while helping to alleviate personal struggles. Being
physically active offers benefits far beyond the
obvious.
Fitness Facts Benefits
1. Exercise Boosts Brainpower. Not only does
exercise improve your body, it helps your mental
function, says certified trainer David Atkinson.
"Exercise increases energy levels and increases
serotonin in the brain, which leads to improved
mental clarity".
Fitness Facts Benefits
2. Movement Melts Away Stress. As much as it
may stress you out just to think about exercising,
once you actually start working out, you will
experience less stress in every part of your life.
"Exercise produces a relaxation response that serves
as a positive distraction," It also helps elevate your
mood and keep depression at bay.
Fitness Facts Benefits
3. Exercise Gives You Energy. You might be
surprised at how, say, popping in a workout tape for
30 minutes in the morning can change your whole
day. When endorphins are released into your
bloodstream during exercise, you feel much more
energized the rest of the day.
Fitness Facts Benefits
4. It's Not That Hard to Find Time for Fitness.
Use your time more wisely. Think about killing two
birds with one stone.

5. Fitness Can Help Build Relationships. Think of

what exercising with a partner can do for a
relationship
Fitness Facts Benefits
6. Exercise Helps Ward-Off Diseases. With a
spouse, a sibling, or a friend, you used to go to lunch
with once a week. Research has shown that exercise
can slow or help prevent heart disease, stroke, high
blood pressure, high cholesterol, type 2 diabetes,
arthritis, osteoporosis (bone loss), and loss of muscle
mass, says Astorino. It also helps ease some aspects
of the aging process.
Fitness Facts Benefits
7. Fitness Pumps Up Your Heart. Not only does
exercise help fight disease, says Bryant, it also
creates a stronger heart -- the most important muscle
in the body. That helps make exercise -- and the
activities of daily life -- feel easier
Fitness Facts Benefits
8. Exercise Lets You Eat More. Pound for pound,
muscle burns more calories at rest than body fat. So
the more muscle you have, the higher your resting
metabolic rate will be. And, of course, you also burn
calories while you're actually exercising.
Fitness Facts Benefits
9. Exercise Boosts Performance. After a few weeks of
consistent exercise, you may feel your clothes fitting
differently and see that your muscle tone has improved.

10. Weight Loss Is Not the Most Important Goal.

Weight loss is the reason many people exercise in the
first place. But it's certainly not the sole benefit of an
exercise program.
How to Develop a
Fitness Event?
A well organized and planned event or activity
is the key to achieve the target and attain the best
result. Collaboration with the group and spirit
of openness will be important components to
having a good result. Remember that you cannot
organize an event alone. Involving the whole
team or group would be much better in gathering
information and ideas that will serve as the
ingredients of the best output.
Organize/Organizing
- is making arrangements or preparations for an
event or activity which are often arranged in a
systematic way, especially on a large scale.
Organizing an event or an activity is always
associated with a plan
Planning
- the process of making plans for something. It is the
most important part of the success of every activity.
The planning process provides the information. Top
management needs to make effective decisions
about how to allocate the resources in a way that
will enable the organization to reach its objectives.
Productivity is maximized and resources are not
wasted on projects with little chance of success.
Planning
Planning is essential to the success of any
activities or project. When a leader or manager has
a plan to follow, he will be better and equipped to
prepare for the future. A project plan creates a
focus for the activity, uniting groups toward
common goals. When everyone works together,
it’s easier to manage time and resources
 Key Elements of Effective Event Planning:
1. Understand the purpose of the event.
2. Know your audience.
3. Selection of right venue is vital.
4. Suitable timing.
5. Draft a plan and follow the timeline.
6. Create content that attracts your target audience.
7. Design the message you want to share through the event.
8. Lead capture mechanism.
 Key Terms:
 Fitness event - an event in your day where the activity is
considered "fitness level" because it was performed at a higher
intensity than your normal, routine activity.
 Participation - the action of taking part in something. The greatest
and widely accepted benefit of participation is the increased work
ownership of an individual.
 Initiative - the power or opportunity to act or take charge before
others do. The ability to be resourceful and work without always
being told what to do.
 Some Fitness Events you can initiate:

Fun Run for a Cause

Zumba for a Cause
Anti-Smoking Campaign
Sports Competition
On the Spot Poster Making Contest
 Things we should prepare before an
event:
a. Letter of request addressed to the LGU
b. Your own plans and programs of the said activity.
c. List of Committees and their respective duties and
responsibilities.