PHYSICAL EDUCATION
Quarter 1 – Module 2-Barriers to Physical Activity
At the end of the module, you should be able to:
1. Explain how to overcome barriers to physical activity
2. Administer self–assessment on barriers on physical activity and on one’s diet
3. Reflect on the test results and make a plan for improvement
Task 1: How to change my unhealthy habits?
Below are some habitual behaviors which are considered as physical activity
barriers. Corresponding to the listed behavioral habits, accomplish the opposite
column by providing solution/s in your most honest way of solving it. Copy and
answer the table in your activity notebook.
Barrier Solution
I do not have
time
I am always
tired
I do not know
how
I do not have
enough money
I do not feel
supported
I am not
motivated
I easily get
discouraged
According to the TRANSTHEORETICAL MODEL (Prochaska and Velicer, 1997):
Pre- Contemplation Stage (First Stage)
does not recognizes the presence of an unhealthy habit and the importance of changing his/her
behavior. Once the individual becomes dedicated to the idea of adopting a positive behavior, he/she enters the
next stage which is the contemplation stage.
Contemplation Stage
it is the stage in which people intend to change in the next six months. They are more aware of the pros
of changing, but are also acutely aware of the cons. In a meta-analysis across 48 health risk behaviors, the pros
and cons of changing were equal (Hall & Rossi, 2008).
Preparation Stage
starts to prepare for the actual date and time to start the new behavior.
Action Stage
it is the day an individual initiates the new behavior. The individual might be tempted to practice his/
her old habits. The temptation to backslide is greatest during this stage.
Maintenance Stage
practiced the new behavior for more than six (6) months where the tendency to backslide to the old
habits is minimal.
Task 2: Lead Me To Where I Am!
Directions: Listed below are examples of physical activity barriers. Draw a line connecting its type whether
it’s a personal or an environmental barrier. Copy and do this on your activity notebook.
Lack of Motivation Accessibility of walking
pathways
Person Support from family and friends
Environment
al Unavailability of park/ grounds for activities
Fear of injury Health considerations al
Barrier Barriers
Gadgets providing leisure Use of elevators and
s vehicles
Barriers to Physical Activity
Getting involved in physical activities can be attributed to personal and environmental factors. A person may
experience a variety of challenges along the way. This hinders the person to be physically active, hence,
referred to as barriers.
Personal Barriers
With the current trends in technology and development, people’s lives have become convenient and easier
as well as less active. They may also have reasons or own justifications of their inactivity that forms their
attitude towards physical movement, letting them live a sedentary life.
Some common explanations (barriers) that people cite for resistance to exercises are the following:
o insufficient time to exercise
o inconvenience of exercise
o lack of self-motivation
o non-enjoyment, boredom of exercise
o lack of confidence in their ability to be physically active (low self- efficacy)
o fear of being injured or having been injured recently
o lack of self-management skills, such as the ability to set personal goals, monitor progress, or reward
progress toward such goals
o lack of encouragement, support, or companionship from family and friends
o non-availability of parks, sidewalks, bicycle trails, or safe and pleasant walking paths close to home or
the workplace
Environmental Barriers
Some may not notice but the space and the setting where people live greatly influence a person’s
participation to physical activity. The constant exposure and the daily interaction with the people and things
around have a great impact on a person’s preference towards bodily execution and movement.
The environment in which we live has a great influence on our level of physical activity. Many factors in our
environment affect us. Obvious factors include the accessibility of walking paths, cycling trails, and recreation
facilities. Factors such as traffic, availability of public transportation, crime, and pollution may also have an
effect. Other environmental factors include our social environment, such as support from family and friends,
and community spirit. It is possible to make changes in our environment through campaigns to support active
transportation, legislation for safer communities, and the creation of new recreation.
KEEP THIS IN MIND!
Physical inactivity is one of the major risk factors in developing non- communicable diseases. It is important
to engage in various forms of physical activity. There are hundreds of studies that the prescribed amount of
physical activity reduces the risk of premature death.
Changing of old habit is not easy to do but if you have the courage to do so, then you can have the active
lifestyle you want. As you initiate a new positive behavior, you will go through different stages of change, which
entails different obstacles and challenges.
With the help of the Fitness Level Assessment, it determines the current health status of an individual.
Assessing one’s health status will help you to be informed of your strengths and weaknesses leading to observe
a healthy lifestyle and to select appropriate activities for improvement.
To maintain general fitness, develop the health-related physical activities that includes cardiovascular
endurance, muscular strength, muscular endurance, flexibility and body composition.
POST -TEST. Read and understand the questions carefully. Choose the best answer and write the CORRECT
LETTER in your yellow pad paper.
1. The following barriers are examples of personal barriers EXCEPT ONE, which one?
A. Fear of injury C. Health considerations
B. Gadgets providing leisure D. Lack of motivation
2. Gino has no time in doing any physical activity ever since he has an internet connection at home. He
plays mobile legend most of the time. What barrier is stated?
A. Technological Barrier C. Environmental Barrier
B. Personal Barrier D. All of the Mention
3. Rona is afraid of going out because of her body composition. She spends her time inside the house
watching movies and eating chocolates. What barrier is stated?
A. Personal Barrier C. Environmental Barrier
B. Health Barrier D. None of the Mention
4. Many smokers know that smoking is a risk factor for lung cancer and other diseases. In what stage
is this?
A. Preparation Stage C. Maintenance Stage
B. Action Stage D. Contemplation Stage
5. In what stage is this when a person does not recognize the presence of unhealthy habit and the
importance of changing behavior?
A. Contemplation Stage C. Action Stage
B. Pre-Contemplation Stage D. Maintenance Stage
6. It is in this stage where the tendency to backslide to the old habits is minimal.
A. Maintenance Stage C. Contemplation Stage
B. Action Stage D. None of the Mention
7. The common barriers to change usually occur when a person is between at what stages?
A. Pre-contemplation and Contemplation StageC. Action and Maintenance Stage
B. Preparation and Action Stage D. Preparation and Action Stage
8. These are the stages that an individual can be motivated to adopt a new behavior by showing the
benefits and providing encouragement that change is possible.
A. Pre-contemplation and Contemplation StageC. Action and Maintenance Stage
B. Preparation and Action Stage D. Preparation and Action Stage
9. John Lewis admires how Johnel gets physically fit for one year by going to the gym. He is convinced to go
with him and set a schedule to start. What stage in the Transtheoretical Model does John Lewis belong?
A. Action Stage C. Preparation Stage
B. Maintenance Stage D. Contemplation Stage
10. Gerson acquires his new behavior after he was invited by John Mike to go for jogging and biking in the
mountainous area in his place. For almost two years in doing the routine, Gerson is living an active lifestyle.
What stage in the Transtheoretical Model does Gerson belong?
A. Action Stage C. Preparation Stage
B. Maintenance Stage D. Contemplation Stage
