Definitions of Physical Activity and Exercise

What is Physical Activity?

Anything that gets you moving!

The term “physical activity” describes many forms of movement, including activities that involve the
large skeletal muscles.

Physical Activity and Exercise

Physical activity is a
general term that includes
sports, dance, and
activities done at work or
at home, such as walking,
climbing stairs, or mowing
the lawn.
When people do physical
activity especially for the
purpose of getting fit, we
say they are doing
exercise.
Types of Physical Activity
Lifestyle – physical activity typically
performed on a routine basis (e.g.,
walking, climbing stairs, mowing or
Aerobic - light to vigorous-
raking the yard), which is usually light to
intensity physical activity that
moderate in intensity.
requires more oxygen than
sedentary behavior and thus
promotes cardiovascular fitness
and other health benefits (e.g.,
jumping rope, biking, and
swimming, running; playing
soccer, basketball, or volleyball).

Weight-bearing – physical activity that requires people to

move their own weight.

Benefits of Physical Activity

• Helps people achieve and maintain a healthy weight

• Reduces feelings of stress, anxiety & depression

• Builds and maintains healthy bones, muscles & joints

• Boosts energy level

• Improves quality of sleep

Physical Activity reduces the risk of

• Dying from heart disease or stroke

• Developing high blood pressure, cholesterol & diabetes

• Developing obesity

• Developing osteoporosis – exercise builds strong bones & muscles

Health and Wellness Benefits of Physical Activity
 Regular physical activity can do much to prevent disease and illness.
 It can help you look your best (with proper nutrition, good posture, and good body mechanics).
 Besides looking better, people who do regular physical activity feel better, do better on
academic work, and are less depressed than people who are less active.
 Regular physical activity results in physical fitness which is the key to being able to do more of
things you want to do and enjoy life.
 It allows you to be fit enough to meet emergencies and day-to-day demanding situations.
 Being physically active can build fitness, which, in turn, provides you with many health and
wellness benefits.

Making Physical Activity

a Part of Your Life.

There are 1440 minutes in every day...

Schedule 30 of them for physical activity.
Exercise
 Exercise consists of activities that are planned and structured, and that maintain or improve one
or more of the components of physical fitness.
 Physical activity suggests a wide variety of activities that promote health and well-being.
 Exercise is often associated with fitness maintenance or improvement only.

Types of Exercise
Calisthenics. Isotonic muscle-fitness exercise that
overloads muscles by forcing the muscles to work
at a higher level than usual.
Flexibility (Stretching). Exercise designed to
stretch muscles and tendons to increase joint
flexibility or range of motion. Specific flexibility
exercises need to be done for each part of the
body.

Isokinetic. Muscle-fitness exercise in which the
amount of force equals the amount of resistance,
so that no movement occurs.
Isotonic. Muscle-fitness exercise in which the
amount of force exerted is constant throughout
the range of motion, including muscle shortening
(concentric contractions), and muscle
lengthening (eccentric contractions).

Muscle-fitness. Exercise designed to build muscle

strength and endurance by overloading the
muscles; also called progressive resistance
exercise (PRE). Common forms of muscle fitness
exercise include isokinetic, isometric, and
isotonic.
 Exercise is Important…
Why Don’t We Do It

I don’t have enough time

I get bored!!

The gym is too intimidating

I Don’t Like It!
I am too tired!!
I don’t know what to do!
I need to take care of the family

Basic Principles of Exercise (Training)

Principle of Overload

It is the most basic law of exercise, which states that the-..,.. · Only way to produce fitness and
health benefits through physical activity is to require your body to do more than it normally does. An
increased demand on your body (overload) forces to be active; so if you do nothing (underload), your
fitness decreases and your health suffers.

Components of Overload

Intensity
Refers to the degree of difficulty of an exercise session. In general training intensity ranges
from 60% to 90%.
Duration
Refers to how long a specific activity or an exercise session will last.
Frequency
Refers to the number of sessions per given amount of time.

Principle of Progression
Is closely associated with principle of overload. The exercise program must systematically
progress so that the appropriate physiological systems continue to be overloaded. It is important to note
however, that excessive overload could lead to exhaustion (burn - Out), injury or impaired performance.

Principle of Specificity
States that the specific type of exercise you do determines the specific benefit you receive.
Different kinds and amounts of activity produce very specific and different benefits.

Principle of Reversibility
Simply states that if an individual stops to exercise, the body returns to its initial level of fitness.

Phases of Exercise

Warm up - is a preparation for physical exertion or a performance by exercising or practicing gently

beforehand. It prepares the muscles for vigorous actions. It prevents muscle cramps and injury due to
over exertion.

Work out - a practice or exercise to test or improve one's fitness for athletic competition, ability, or
performance

Cool down - the act or an instance of allowing physiological activity to return to normal gradually
after strenuous exercise by engaging in less strenuous exercise.
Exercise Safely and Wisely

• Drink extra water

• Always warm-up & cool-down before and after your workout

• Wear comfortable clothing

• Pay attention to any discomfort you may feel during exercise

• Follow your doctor’s recommendations concerning medications you may be taking

Final Tips for Being More Active

• Park the car farther away from your destination.

• Take the stairs instead of the elevator.

• Play with children or pets. Everybody wins.

• Take fitness breaks

• Perform gardening or home repair activities.

• Exercise while watching TV

• Keep a pair of comfortable walking or running shoes in your car and office.

Believe…

…anything is possible!

“The only reason the bumble bee can fly is because no one told him that he can’t!”

Prepared By:

DYAN M. LLENARESAS
SUBJECT INSTRUCTOR