HOPE Every community has its own local communication

system, supplement to national and global mass media

Agno avenues. There is strong impact on health knowledge,
The Philippine society is facing a health and fitness crisis. attitudes, and practice influenced by local
Children today are at risk of being the first generation in communication. Local media tools may include but not
decades to have a shorter life expectancy than their limited to the use of signage, local radio and government
parents according to the findings of "The Weight of the broadcasts, megaphones, and local theater. Local
Nation" (a documentary film by HBO). Tobacco use, communication and relationships enable interventions
unhealthy eating habits, physical inactivity, and obesity and programs to be contextually specific; on the other
have reached alarming levels. Nevertheless, there is hope hand, the regional and national communication and
for everyone if people begin collaboratively toward a relationships can act as vital platforms for sustaining
healthier society. Hence, it can be said that health and large-scale governmental health services
fitness are, indeed, everyone's business.
Local Health Information Systems
The social control theory by the sociologist Travis Hirschi
Community-based health information systems such as
states that the youth need engagement because they
birth registration and community scoreboards enable
have a lot of time for leisure.
local residents to know and understand how a disease
Suggested protective sports mentioned in spreads, how it can be controlled in their community, and
Hirschi theory: how to formulate solutions. Medium of communication,
collection of data, and tools for sharing of data are fast
1. Club and group participation in sports — These sports changing due to technological advancement.
are protective factors against alcohol drinking, cigarette
smoking, and drug use. Community-wide campaigns aim to produce positive
changes in knowledge and perception about exercise and
2. Vigorous individual sports participation— In a study, an increased percentage of people who intend to increase
those who participate in individual sports are less likely to physical activity and the actual number of people who
use cigarettes in the sport season than out of season. engage in physical activity.

Individual Responsibility
IMPORTANCE OF GETTING INVOLVED IN THE Individuals are responsible for their own fitness status
COMMUNITY and that of their families. They are also responsible for
A community-wide campaign in relation to health and the overall wellness of their respective communities.
fitness is a complete and focused effort to support and Initiating Leadership in Physical Fitness Activities
endorse physical activity using various methods delivered
in different settings Leadership is one of the important objectives of physical
education. A physically educated person possesses a good
The WHO considers such programs as community- grasp of leadership and its importance, roles, and
directed intervention (CDI). responsibility. Good leaders have the following qualities:
Community-wide campaigns usually have these main • Have initiative
objectives:
• Responsible
▪ address sedentary behavior
• Have good judgement
▪ address issues on cardiovascular risk factors, particularly
diet and smoking • Cooperative

Community-wide campaigns are made possible through • Have the ability to think constructively
the implementation of the main objectives on physical Leadership
fitness and insertion of interventions to help participants
in the different communities reach their goals. Leadership, as defined by American historical theologian
and author Dr. Richard Albert Mohler JR., is "all about
There are other interventions which can be a combination putting the right beliefs into action, and knowing on the
of any of the following: • Social support such as self-help basis of convictions, what those right beliefs and actions
groups • Health concerned organizations • Risk factor are . . . Without conviction, you might be able to manage,
screening • Counseling • Education about physical activity but you cannot really lead." Thus, personal conviction is
settings (including institutions such as worksites, schools, essential to leadership. One must be strongly convinced
and community events) • Other environmental or policy of his or her beliefs in order to affect change within
changes such as creation of walking trails himself or herself and others
The challenge of an effective community-wide campaign Lesson 2
is to communicate purpose in all of the campaigns.
Health and Fitness Industry
Local Communication
Choosing a career in the field of fitness is more various needs and skill levels for different movements in
complicated today than ever before since there is a sports or fitness.
multitude of choices now as compared to decades ago
3. Fundamentals of coaching – This career involves the
when there were limited options in the field of fitness.
learning of the basic concepts and principles in coaching.
But while these increasing options have made it more
Once a person learns the fundamentals of coaching, he or
complicated to choose a fitness-related career, they have
she can then pursue a career in professional coaching.
also opened more and more opportunities for almost
everyone. 4. Sports officiating and activity management – This
career focuses on learning the concepts, principles, and
The fitness industry is a promising career path. With
mechanics of officiating and on the implementation of the
advancing technology and knowledge, it has become a
rules of specific sports. It also covers the proper
fast-growing industry because more people are in need of
management of fitness, sports, and recreation events.
professional guidance to manage their lifestyle.
Certifications from the National Sports Association (NSA)
Here are some of the major career options related to and the Technical Education and Skills Development
health and fitness: Authority (TESDA) are generally required for those who
want to pursue this career.
1. Personal trainer – Personal trainers give individual
fitness instruction and comprehensive fitness plans to 5. Fitness, sports, and recreation leadership – This career
clients. Should you want to become a personal trainer, involves carrying out safe and effective exercise, sports,
you will undergo various trainings and several and recreation programs.
certifications to jumpstart your professional career.
6. Psychosocial aspects of sports and exercise – This
2. Athletic trainer/strength and conditioning coach (high career leads to an understanding of the individual and
school or college sports teams/varsity) – Athletic trainers social factors which influence participation, performance,
work closely with student-athletes to keep them healthy adherence, and psychological well-being in sports and
and recover from an injury in a short span of time. exercise.
Athletic trainers also work with coaches and team officials
7. Fitness testing and basic exercise programming – The
to give student-athletes appropriate fitness programs and
main focus of this career is to administer tests and
even diet plans. Professionally speaking, people who
programs for physical fitness and performance
want to pursue a career in this area need to have a
enhancement.
degree in sports science and rehabilitation
Pursuing a Career in Health and Fitness Industry
3. Group exercise instructors – Group exercise instructors
give fitness, health, and exercise classes to people with The fitness industry offers an abundance of opportunities
varying fitness backgrounds and fitness levels. Examples for a variety of personality types, aspirations, skill sets,
of group fitness classes are Zumba, aerobics, yoga, and and interests. According to Jay Blahnik, an established
other general body-conditioning exercises. In the fitness consultant, the fitness industry is now structured
Philippines, professional group exercise instructors and has its own organization. Moreover, the following are
typically earn P1 000 to P3 000 per session. some of Blahnik’s other observations as regard to the
fitness industry:
4. Fitness center owner or manager – The responsibilities
of a fitness center owner or manager include the 1. In today’s fitness industry, you can work as a group
following: promoting the facility, organizing special exercise instructor, personal trainer, and even as a fitness
events, managing the staff, dealing with technical aspects video instructor. There are many career opportunities for
such as program offerings, and ensuring the safety of those who are in this industry and for those planning to
those using the facility. The manager/owner is also in pursue a career in this industry.
charge of the general profitability of the center.
2. Careers in the fitness industry are recognized globally.
Career opportunities in the health and fitness industries There is a need for such careers internationally; thus, you
in the Philippines fall in the following areas: can use your career as stepping stone for more
opportunities.
1. Safety and first aid – People engaged in this career
require in-depth knowledge of life skills and 3. There is a potential business angle wherein you can
competencies in safety and injury prevention and build your own fitness center once you acquire enough
management in various sports and exercise settings so experience and capital.
they can provide prompt and proper response during
emergencies. They need to undergo several trainings and Exercise as a Habit
receive a certification from the Philippine Red Cross Exercise is one of the habits that people want to start but
afterwards. fail to follow through eventually. This tendency shows
2. Human movement – This career focuses on the origin, how difficult it is to keep exercise a part of one’s lifestyle.
control, and learning of motor skills appropriate for In fact, even maintaining an exercise program for an
extended duration can be quite hard, but it is not
impossible to do so. Activities done on a regular basis
become automated; hence, these activities require less Cause and Effects of Stress
thinking. Behaviors that do not require a lot of thought
A stressor is an event or situation that causes stressful
are likely to happen easily and regularly, thus becoming a
situations, which mare seen as risks to the well-being of a
“well-worn path.” Consequently, decisions to act as well
person., the body responds to stress by secreting
as actions themselves easily flow into familiar and natural
hormones that prepares the body to respond to the
patterns. This automation is evident in many health-
situation. The stress response is not harmful to the body;
related behaviors such as exercising regularly and eating
however, frequently activation of the stress response has
healthy. The effort exerted to create necessary positive
negative consequences on the body. It leaves the body
habits or to remove the undesirable ones will depend on
feeling weak, tires, and impairs the immune system. This
the characteristics of the person trying to make the
cause anxiety that affects an individual’s health,
change and the distractions and barriers that he or she
behaviour, and life. Stress affects our health and can be
must overcome If the consequences are positive, there is
classified as acute, cumulative, or chronic.
a possibility of repeating the exercise on the opportunity
to perform the behavior under the same circumstances. Acute stress, the most common form, arises from recent,
Over time, due to adaptation, the decision process on past, and foreseen difficulties. It occurs briefly and
performing exercises becomes less complex. As the appears in bits of thrill. Cumulative stress is a series of
behavior is repeated, it automatically becomes a habit stress that has built up. Several individuals ignore the
that no longer needs complex thinking. Therefore, the signs early and end up accumulating them. Chronic stress
establishment of lifelong exercise habits depends on is a form of stress that is recurring. It is a prolonged stress
overcoming several obstacles such as the lack of positive that is dangerous and can lead to severe health problems.
immediate results and difficulties in repeating the same
behavior. When people say “stress,” they are really talking about
stressors. Stressors lead to stress response or the body’s
The figure below shows how habits are formed, according reaction to stress which help bring balance. There are
to award-winning author and reporter Charles Duhigg. different sources of stress, which range from life-
threatening events to small events like being late to class.
The 3Rs of Habit Formation
Some if these include:

1. Major Life Changes. Majority of stressors are key life

changers that influence an individual’s family and social
life. These stressful changes threaten one’s sense of
security and self-esteem. Changes due to stressful events
in life endanger an individual’s sense of safety and
confidence. Some examples include death of a loved one,
losing a job, etc.

2. Everyday Problems. The stress or “hassles” we

encounter everyday or occasional petty incidents are part
of this group. Examples of these stressors include
dressing concerns, misplacing or losing things, too much
Lesson 3: Stress things in mind, or physical appearance. These maybe
insignificant but they accumulate as it happens daily.
Stress is a reaction of the body and mind to unkind or
challenging life incidents such as tense feelings, worry, 3. Physical Surroundings. The immediate surroundings
and discomfort. The imbalance between the demand affect the level of day-to-day stress (i.e., crowded
from the environment and the person’s ability to cope transportation in going to school or workplace, street
can trigger feelings of anxiety. walks with foul odors or unbearable weather conditions).
Noise is also one of the overlooked factors causing stress
Most people consider stress as a negative experience but
especially if you are residing near airports, train rail
this is not always the case; it can be also positive. The
tracks, or factories with loud machines. People in
enhancing influence on our productivity and satisfaction
depressed, dangerous, or polluted areas also suffer high
is called ‘eustress’ while the harmful physical
consequence of stress is called ‘distress’. Eustress or stress levels as well as those exposed to calamities,
positive stress promotes growth and accomplishments tragedies, armed conflicts, and other disasters.
and stimulates you to go on. On the other hand, distress
or the negative stress often causes poor performance. 4. Other Stressors. Other stressors involving teenagers
The perception of stress as positive or negative varies include worrying about their future, conflicts and
from person to person. One event might elicit a positive disagreements with family members, friends, and other
response to someone while it could be negative to people, among others. Sometimes, teenagers who cannot
another person. manage their issues resort to alcohol and prohibited
drugs.

PHYSICAL SIGNS
• Muscle tension 1. Alarm stage is the phase where the brain deciphers the
distress and instantly deals with it. This is also known as
• Headache
“fight or flight.”
• Pounding heart
2. Resistance stage is the process where the stress is
• Shortness of breath being re-solved after meeting its demands then the body
goes back to normal afterward.
• Increased sweating
3. Exhaustion stage develops when the stress recurs until
• Dry mouth it becomes chronic and reaches this final stage. Stress
• Skin rash level peaks and plateaus then develops health risks that
cause high blood pressure, stomach and heart problems.
• Grinding teeth, nail biting
When the body reacts to a stressor, it has an automatic
EMOTIONAL SIGNS mechanism that cope with stress for survival. This
• anger, irritability response is also known as the “fight or flight.

• impatience

• nervousness APPROPRIATE STRESS MANAGEMENT STRATEGIES

• forgetfulness How can stress be managed?

• inability to concentrate 1. Manage stressors. An important approach to minimize

stress is to lessen stressors. Stressors cannot be
• negative thinking eliminated but nit can be avoided. Being burdened with
too much work could be prevented by prioritizing and
• excessive worrying
time management. Refrain from unnecessary matters and
• loss of interest focus on the important ones.

• self-criticism 2. Rest and sleep. A very helpful way of reducing stress

and relieving tension is having a good amount of rest and
• frequent crying
sleep. Grown-ups normally need seven to nine hours of
BEHAVIORAL SIGNS comfortable sleep every night. It also helps taking a 15-
to30-minute daytime nap. Stress and exhaustion are best
• loss of appetite countered by a sound and relaxed body.
• overheating 3. Exercise. Exercising naturally relieves the body from
• drug abuse the effects of stress. An aerobic workout stimulates
hormones, wears down tight muscles, and gives a nicely
• sleep problems tires but stress-free condition. Exercise has also been
• restlessness known to help secrete feel-good hormones called
endorphins, which help the body relax.
• hurrying and talking to fast
4. Use relaxation methods in coping with stress.
• criticizing others Numerous types of relaxation methods can be done to
counter the adverse effects of stress. Some of these are
• reckless behaviour
progressive relaxation, deep-breathing, meditation, and
• fidgeting creative visualization.
PSYCHOLOGICAL SIGNS a. Progressive relaxation uses body’s feedback
mechanism in reducing muscle tension, a common
• constantly irritable with other people
indicator of stress. It is essential to learn and practice
• feeling of being a failure exercise that can relax tense muscles.

• difficulty in making decisions b. Deep breathing tells the brain to calm down and relax,
relieving the stress.
• loss of interest in other people
c. Meditation is a technique that temporarily “tunes out”
• having a hard time to concentrate
the world, disregards outside disturbances, and provides
The General Adaptation Syndrome inner peace. A relaxed physical and mental state wipes
out accumulated stress.
Once a person senses a stressor, his/her body goes
through the following stages of General Adaptation d. Visualization (creative imagery) uses imagination to
Syndrome (GAS), a theory developed by AustrianCanadian relax and reduce stress (e.g., creating a pleasing image in
Hans Selye. your mind).