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Saturday, March 18 3:00 PM

03/18/2023
 Chapter II: Principles and
Guidelines on Physical, Outdoor,
and Recreation Activity
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Physical and Guidelines on Physical Activities

Consideration Prior to Physical Activity

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I. Pre-Exercise Screening Next

Consideration Prior to Physical Activity

Pre-exercise screening is used to
identify people with medical conditions
that may put them at a higher risk of
experiencing a health problem during
physical activity.

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II. You may need to visit your doctor before

Prev Next
starting physical activity
Consideration Prior to Physical Activity
• Has your doctor ever told you that you have a heart
condition or have you ever suffered a stroke?
• Do you ever experience unexplained pains in your chest
at rest or during physical activity and exercise?
• Do you ever feel faint or have spells of dizziness
during physical activity and exercise that causes you
to lose balance?

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III. Setting goals for physical activity Prev

Consideration Prior to Physical Activity

Setting goals gives you something to work towards and
provides you with a way to measure how well you are
doing over a period of time. When it comes to succeeding
at your exercise program, setting goals and monitoring
your progress will help you stay on track and get you to
where you want to go.

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IV. Start physical activity gently Next

Consideration Prior to Physical Activity

If you are currently inactive or feel your
fitness level is low, it is highly recommended
that you consult a health or exercise
professional before commencing activity. 

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V. Stretching, warming up and cooling down Prev Next

Consideration Prior to Physical Activity

If you are currently inactive or feel your
fitness level is low, it is highly recommended
that you consult a health or exercise
professional before commencing activity. 

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VI. Stretching suggestions Prev

Consideration Prior to Physical Activity

Stretching should be part of your warm-
up and cool-down routines. Stretching
 can help prepare your body and mind for
exercise.

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VII. Wear comfortable clothes

Next
and shoes for physical activity
Consideration Prior to Physical Activity
Make sure you have comfortable clothing, a 
suitable pair of shoes and water (as well as sunscreen
and a hat if you are outside). Your shoes should provide
good support and the best type will depend on the
activity you are doing. The wrong type of shoe may cause
foot pain or blisters.

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VIII. Getting the technique right

Prev
for your chosen physical activity

If Prior
Consideration you are tryingActivity
to Physical something
new, or getting
back into an activity you have not done for a
while, it might pay to get some coaching or
expert instruction. Depending on the activity,
incorrect or poor technique may lead to injury
or soreness.

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Consideration Prior to Physical Activity

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FITNESS

Consideration Prior to Physical Activity

Fitness isn't just about working hard, it's
about working smart. So when you're
endeavoring to get in shape, make sure you
consider the four fitness factors, or
FITT: Frequency, Intensity, Type and Time.

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Physical and Guidelines on Physical Activities

I. Frequency Next

Consideration Prior to Physical Activity

Ideally, exercise is something you should do every day.
However, the frequency of your exercise depends on the
type of workout you do.

• Bodybuilding
• Aerobic
• Other

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II. Intensity Prev

Consideration Prior
• Low to Physical
Intensity (60 to Activity
70% of Max HR): Low intensity exercise
is good for weight loss as well as cardiovascular
conditioning.
• Medium Intensity (70 to 85% of Max HR): Once you crack 70
percent of your Max Heart Rate, your body starts to feel it.
• High Intensity (85 to 95% of Max HR): Between 85 and 95
percent of your Max Heart Rate is ideal for weight loss, as
it burns large amounts of energy in a short period of time.

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III. Type Next

Consideration
The Prior to exercise
type of Physical you
Activity
choose is entirely up to you and
depends on your goals:

• Getting in Shape/Losing Weight

• Building Muscles
• If You’re Older

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IV. Time Prev

Consideration
The Prior
amounttoofPhysical
time youActivity
spend training will depend on the
intensity of the exercise you do:

• Low Intensity
• Medium Intensity
• High Intensity

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 Physical and Guidelines on Physical Activities

Consideration Prior to Physical Activity

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