Motivation in action 2.
EXTRINSIC MOTIVATION: Comes from
external factors. Driven by rewards, recognition, or
THE IMPORTANCE OF DAILY MOVEMENT
avoiding punishment. Engaged in an activity to
1. MENTAL HEALTH: Physical activity can achieve a separate outcome.
reduce stress, anxiety, and symptoms of (ginagawa mo ung activity dahil sa may reward or
depression by releasing endorphins, which may kapalit)
have mood-lifting and pain- relieving
properties. HOW BRAIN WORKS
2. CARDIOVASCULAR HEALTH: by default, our Brain tries to conserve energy by
choosing simpler, less demanding tasks over more
Regular exercise reduces the risk of cardiovascular
challenging ones. This can sometimes make us
diseases, such as heart attack and stroke. It helps
feel unmotivated to do harder or more important
lower blood pressure, improve cholesterol levels,
and enhance blood circulation. work.
3. INCREASED ENERGY: Daily movement 1. ENERGY CONSERVATION – The brain is
builds energy reserves and the ability to wired to save energy, so it prefers tasks that
function well when tired, which is key for require less effort.
managing a busy, stressful life. It also helps 2. DOPAMINE REWARD SYSTEM – Quick,
regulate your circadian rhythm, improving easy tasks give instant rewards, making them more
sleep. appealing.
Regular exercise can also improve sleep quality 3. AVOIDING DISCOMFORT – Harder
and boost self-esteem. tasks often involve struggle, uncertainty, or failure,
4. WEIGHT MANAGEMENT: Exercise helps burn which our brain tries to avoid.
calories and maintain a healthy metabolism, 4. PROCRASTINATION – When faced with a big
which is crucial for weight management. task, we might choose small, easy tasks instead
Combining dietary changes with regular (e.g., checking emails instead of working on a big
physical activity is more effective for long-term project).
weight control
OVERCOMING NEGATIVE OUTCOMES
5. BONE AND MUSCLE HEALTH:
1. BREAK BIG TASKS INTO SMALL STEPS
Strength training and resistance exercises
– Makes hard tasks feel less overwhelming.
strengthen bones and muscles, which is especially
important as we age, helping to prevent 2. USE THE 5-MINUTE RULE – Commit to
osteoporosis and muscle loss. Regular movement just 5 minutes of a difficult task to build momentum.
also enhances joint flexibility, improves balance,
and reduces the risk of falls in older adults. 3. REDUCE DISTRACTIONS – Create an
environment that forces focus on meaningful work.
6. CHRONIC DISEASE PREVENTION:
Regular exercise reduces the risk of chronic 4. REWARD YOURSELF – Give yourself a
diseases like type 2 diabetes, obesity, and small reward after completing a tough task to
certain types of cancer. It improves insulin train your brain.
sensitivity, regulates blood sugar levels, and
helps maintain a healthy body weight STRATEGIES FOR STAYING MOTIVATED
7. ENHANCED COGNITIVE FUNCTION: 1. SET SMART GOALS
Physical activity can boost cognitive function
- Setting Specific, Measurable, Achievable,
and may lower the risk of cognitive decline and
Relevant, and Time- bound (SMART) targets can
diseases like Alzheimer’s by increasing blood
help boost motivation. These goals should align
flow to the brain.
closely with personal values and aspirations.
TYPES OF MOTIVATION
2. VISUALIZE OUTCOMES Regularly
1. INTRINSIC MOTIVATION: Comes from visualizing desired outcomes can reinforce the
within an individual. Driven by personal satisfaction, importance of each goal.
interest, or enjoyment. Engaged in an activity for its
3. CELEBRATE SMALL VICTORIES
own sake, rather than for an external reward.
Acknowledging and celebrating small wins can
(ginagawa mo yung isang activity dahil gusto mo maintain momentum during challenging times.
hindi dahil sa may reward).
4. FIND YOUR "WHY" Identifying personal
reasons for working out can provide a strong
foundation for staying committed.
ENDURANCE TRAINING
- A type of exercise that aims to improve your
body's ability to sustain physical activity for
extended periods by focusing on cardiovascular
fitness and muscular endurance
RECREATIONAL ACTIVITIES
Recreational activities are fun and engaging ways
to relax, stay active, and socialize.
RESISTANCE TRAINING SETTING REALISTIC MILESTONES &
TRACKING PROGRESS
- increases muscle strength by making your
muscles work against a weight or force. 1. SPECIFIC: Define clear objectives (e.g., run 5
kilometers without stopping
2. MEASURABLE: Quantify progress (e.g.,
increase weight lifted by 10%).
3. ATTAINABLE: Set realistic targets
considering current fitness levels.
4. RELEVANT: Align goals with personal
interests and overall health aspirations.
5. TIME-BOUND: Assign deadlines to
maintain focus and urgency.
STRETCHING EXERCISES
Stretching improves muscle flexibility, reduces
injury risk, and enhances recovery. Here’s a full-
body stretching routine that can be done before or
after workouts or as a standalone flexibility session. ■ FREQUENCY - How often you exercise.
The frequency is adjusted based on fitness
goals, whether it’s building endurance,
strength, or flexibility.
■ INTENSITY - How hard you exercise.
Intensity can vary by workout type.
Adjusting intensity helps ensure that
exercises are challenging enough to
make progress but safe enough for your fitness
level.
■ TIME OR DURATION - The duration of
each exercise session. The length also
varies depending on the type and intensity of
the workout, like shorter high-intensity
workouts versus longer low-intensity ones.
■ TYPE OF ACTIVITY OR EXERCISE
SELECTION - The kind of exercise you do.
This includes choosing activities that match
your goals: cardiovascular (e.g., running,
cycling), strength training (e.g., weightlifting,
resistance bands), or flexibility (e.g., yoga,
stretching).
EXERCISE PRINCIPLES
The training principle, often referred to in the
context of exercise and fitness, encompasses
several key concepts aimed at
optimizing physical training and performance.
1. SPECIFICITY - Physiological specificity of
training adaptations.
2. PROGRESSION - Gradually increase the
intensity, duration, or frequency of exercise to
stimulate ongoing improvements
3. OVERLOAD - To enhance physical fitness and
performance, the body must be subjected to stress
beyond its normal levels.
4. REVERSIBILITY – "use it or lose it"
principle.”
5. INDIVIDUALIZATION – Each person
responds differently to training due to
physiological responses
6. REST AND RECOVERY - Allowing the body
to repair and rebuild tissues, adapt to training
stimuli, and prevent overtraining and injury.
By understanding and applying these principles,
individuals can design effective and sustainable
training programs tailored to their goals and needs.
7. VARIATION - Changing up training routines
to keep the body challenged and prevent
boredom or tedium.
8. PERIODIZATION - Organizing training into
distinct phases or periods, each with specific
goals and intensities, to optimize performance
and prevent overtraining
9. SAFETY - Safety considerations in exercise
programming are deeply entrenched in
biomechanical and physiological principles (Haff &
Triplett, 2016).
