Physical Activity, Exercise

& Health
What is Physical Activity
Physical activity
Bodily movement produced by skeletal muscles
that results in an expenditure of energy
Physical fitness
A measure of a person's ability to perform
physical activities that require endurance,
strength, or flexibility.
Regular physical activity
A pattern of physical activity is regular if
activities are performed in some order
Physical Fitness, Activity, and Exercise

• Physical activity is any bodily movement that is produced by the

contraction of skeletal muscles and that substantially increases energy
expenditure.
• Exercise is planned, structured, and repetitive bodily movement done to
improve or maintain one or more components of physical fitness, such as
endurance, flexibility, or strength.
• Physical fitness is the ability to perform regular moderate to vigorous
levels of physical activity without excessive fatigue.
The Benefits of Physical Activity
• Any movement that requires your large muscle groups to
work is considered physical activity.
• Teens should spend 60 minutes or more each day
performing some form of physical activity.
• The changes that occur due to physical activity are
beneficial to your body, your mind, and your social
interactions.
• Cardiovascular System Your heart and blood vessels receive the
most benefits from regular physical activity.

• Weight Maintenance Staying at a healthy weight can reduce your risk

for developing diseases such as diabetes, heart disease, and certain
cancers.
• Bone Strength Your physical activities make your bones stronger and
denser.
• Balance and Coordination Physical activity improves your balance
and coordination, which may, in turn, improve your athletic ability.
Psychological Benefits

• During continuous exercise, your brain releases endorphins,

chemicals that block pain messages from reaching your brain
cells.
• People who exercise regularly are likely to be more self-
confident and focused, and have reduced stress levels.
Social Benefits

• Exercise is also an opportunity to have fun.

• Physical activity can be a way to bond with family and friends or
build new relationships.
• Intellectual health
this component shows a positive response in embracing
reality for what it is and utilizes healthy coping skill to
deal with stress and conflicts.
• Emotional health
no person has the total control over their emotion states
( fear, anger, sadness, guilt, etc.) emotionally healthy
individual strive to maintain psychological balance and
know when to express their emotion.
• Physical health
this component refers to the condition of the
body in response to physical activities, damage,
diseases.
• Social health
refers to the ability to perform one’s role
effectively; having satisfying, trusting
relationship, and good interaction with other.
• Vocational Health
refers to the finding of meaning and satisfaction
to any pursuit of endeavor a person involved
with or in.
• Environmental health
refers to the impact that this nature world has on a
person health.
• Spiritual health
refers to a positive sense of whatever provides meaning
and purpose into our lives.
“Physical activity is something you do.
Physical fitness is something you
acquire, a characteristic or an
attribute one can achieve by being
physically active. And exercise is
structured and tends to have fitness
as its goal"
Anonymous
The Components of Fitness
• Physical fitness means that you have the energy and
strength to participate in a variety of activities.
• There are five components of fitness:
• cardiorespiratory endurance
• muscular strength
• muscular endurance
• flexibility
• body composition
Cardiorespiratory Endurance
Cardiorespiratory endurance means that your heart, blood
vessels, and lungs are able to distribute nutrients and oxygen
and remove wastes efficiently during prolonged exercise.

• As the heart muscles become stronger, more blood is

pumped with each beat.
• The lungs become more efficient at delivering oxygen to
the blood and removing carbon dioxide.
Muscular Strength

• The capacity of a muscle or a group of muscles to

produce force is called muscular strength.
• The amount of weight you can lift is one measure of your
muscular strength.
Muscular Endurance
• Muscular endurance is the ability of your muscles to work for an
extended time.
• Developing muscular endurance requires repeated actions over
an extended period of time.
Flexibility

• The ability to move a joint through its entire range of

motion is called flexibility.
• This means that you can bend, stretch, and twist your body
easily.
• Stretching exercises, if done correctly, can increase
flexibility and may reduce the risk of injury during exercise.
Body Composition

• Body composition is the amount of fat

tissue in your body compared to the
amount of lean tissue, such as muscles
and bones.

• Having too much, or too little, body fat

can lead to health problems.
Skill-Related Components of Fitness

• Speed
• Power
• Agility
• Balance
• Coordination
• Reaction time
Differences between Exercise
and Sport

Exercise
It’s a form of physical activity
done primarily to improve one’s
health and fitness.
Sports
Is complex, institutionalized,
competitive and these very
characteristics works against
moderate and rhythmical
exercise.
Common Reasons Not To
Exercise
I don’t have the time
I don’t like to sweat
I’ll look silly
It hurts
I don’t know what to do
It’s not important
How Physical Activity Impacts Health
Helps control weight.
Reduces feelings of depression and anxiety.
Helps build and maintain healthy bones, muscles,
and joints.
Reduces the risk of developing colon cancer.
Helps reduce blood pressure in people who already
have high blood pressure.
Causes the development of new blood vessels in the
heart and other muscles.
Enlarges the arteries that supply blood to the heart.
WHO 2002
Leading causes of disease and disability
associated with physical inactivity
1. Coronary Heart Disease (CHD)
2. Stroke
3. Obesity
4. Type II Diabetes Health Risk of
5. Hypertension Physical
6. Colorectal cancer
7. Stress and Anxiety
Inactivity
8. Osteo-arthritis
9. Osteoporosis
10. Low back pain
What Can Exercise do for You?
Reduce the risk of the three leading causes of death: Heart
Disease, stroke, and cancer
Control or prevent development of Disease

Enhance Mental Abilities

Improve Sleeping Habits and Increase Energy Levels

Lift Depression and Help Manage Stress

Control Weight, improving self-image, appearance and

health
Types of Exercise
1. Aerobic Exercise
• Ongoing physical activity that raises your
breathing rate and heart rate is called aerobic
exercise (ehr OH bik).
• Aerobic exercises increase the amount of oxygen
that your body takes in and uses.
 Types of Aerobic Exercise
Outdoor Activities
Indoor Activities
Walking
Treadmill machine
Jogging/running
Stair climbing
Bicycling machine
Swimming Stationary bike
Basketball Elliptical trainer
Soccer Rowing machine
Jumping Rope Aerobics, boxing...
2. Anaerobic Exercise
• Intense physical activity that lasts for a few seconds
to a few minutes is called anaerobic exercise.

• Most anaerobic exercises develop muscular

strength, muscular endurance, or flexibility.
• Oxygen is not used for energy; intense physical activity
in which the body’s supple of oxygen to produce energy
does not meet demand.
3. Isometric Exercise
• Isometric exercise (eye suh MET rik) is an exercise in
which muscles contract but very little body movement
takes place.
• If you do isometric exercises on a regular basis, the
muscles you use will become stronger.
4. Isotonic Exercise
• Isotonic exercise (eye suh TAHN ik) involves
contracting and relaxing your muscles through
the full range of a joint’s motion.
• Through repetition of isotonic exercises, you can
develop muscular strength and endurance.
5. Isokinetic Exercise
• In isokinetic exercise (eye soh ki NET ik)
muscles contract at a constant rate.
• These exercises are often used as therapy to
rebuild muscle strength after an injury.
Types of Anaerobic Exercise
• Isometric – little or no movement; muscle
tension; pushing against wall.
• Isotonic – repeated movements using
weights; push-ups, weights
• Isokinetic – resistance is moved through
entire range of motion; hydraulic
The FITT
Principle
Applied to
Health-
Related
Components
of Fitness
3 Parts to a Workout
1) Warm-Up: 3 – 5 min. then
stretch 10 minutes

2) Work-Out: 20 – 30 min.,
3 – 5 times per wk.

3) Cool-Down: gradually; “pooling”

R–I–C-E
Rest
Ice
Compression

Elevation
R–I–C-E
REST: do not use/ put weight on injured area

ICE: 20 – 30 min. every 2 – 3 hrs for

first 24 – 48 hrs.
4 stages of cold: cold, burning, aching, numbness

COMPRESSION: use “ace” bandage; start below & wrap

upward.

ELEVATION: while icing or compression – raise higher than

heart to decrease swelling and pain.