PHYSICAL

ACTIVITIES AND
EXERCISES
Physical Activity ​refers to an activity
 that involves the ​contraction of
muscles.

On the other hand, ​exercise ​is a specific form

of physical activity that is ​planned and
structured ​involving repetitive bodily
movements performed to improve and
maintain physical fitness.
1.There is no best form of exercise. It depends on what the
individual wants to achieve.
2.The individual should choose exercise which he/she like and
 enjoys.
3.Exercise 30-60 minutes regularly 3-5 times a
week. 4.Wear light comfortable clothes and shoes.
5.Exercise either in the morning or late afternoon when it is not so
hot.
6.If the individual is a beginner, a graduated exercise program
starting with light exercise and gradually increasing the intensity
should be followed.
7.Severe exercise must be avoided unless the individual is young
and athletic.
Guidelines in Exercising
1.RESTING HEART RATE (RHR)
This is the number of pulse beat at rest. The best time to
take the RHR is upon waking up in the morning. The normal
resting heart rate is usually between 60 and 100 beats per minute.
Children tend to have higher resting heart rates than adults.
2.MAXIMUM RATE RATE (MRR)
Your maximum heart rate is, on average, the highest your
pulse can get. One way to get a rough estimate of your predicted
maximum is to subtract your age from the number 220. For
example, a 40-year-old's predicted maximum heart rate
is about 180 beats per minute.

Monitoring Heart Rate

3. WORKING HEART RATE (WHR) OR EXERCISE HEART
RATE (EHR) OR TARGET HEART RATE (THR)
You get the most benefits when you exercise in your ​''target
heart rate zone”​. This is the 60% to 80% of your heart’s
maximum ​capacity. An ordinary college freshman should
approximately have WHR of 130-160 pulse beats per minute.
4. RECOVERY RATE (RR)
This is the number of pulses beats taken 5 to 10 minutes
after a workout or after walking and stretching in the gradual
cool down. The heartbeats should go back to normal or
slightly above ​the resting heart rate.

Monitoring Heart Rate

 AGE TARGET PREDICTED
HEART RATE MAXIMUM
HEART ​RATE
20 years old 120-170 200
25 years old 117-166 195
30 years old 114-162 190
35 years old 111-157 185
40 years old 108-153 180
Monitoring Heart Rate
1. WARM UP
Activities should be conducted before an intense workout. It
will help you perform better and will decrease aches and
pains. It prepares the muscles for exercise and allows
oxygen supply to ​ready itself for whatever strenuous activities
to be worked at.

Muscles perform best when they are warmer than normal

temperature. They should consist of flexibility exercises that
stretch all the major muscle group. Light paced jogging can
 also ​prepare the heart muscle prior to the workout.

Phases of Exercise
2. WORKOUT
Workout elevates the heart rate and achieves aerobic
fitness. This phase should follow the principle of training with
regard to frequency, intensity, time, and type. Reaching the target
heart rate and maintaining the intensity of workout in the specified
time are important guidelines for this phase. Activities which may
be include are the following:

• ​Flexibility
• ​Muscular Strength and Endurance Exercises
• ​Weight Training
• ​Cardiovascular Endurance

Phases of Exercise
3. THE COOL-DOWN
After the workout, cooling down should be accomplished by
walking for a few minutes. This can help prevent soreness
the ​next day by massaging the waste products of exercise
into the circulatory system. If no cooling down activity is
done, there is a little action to send the blood back to the
heart, and will pool in the ​veins. This pooling may cause
light-headedness, which can be ​prevented by proper cooling
down. The walking might be followed with stretching
exercises to undo the tightening of muscles groups that
occurs from strenuous activity.

Phases of Exercise

FITT Principle
F reque
ncy
sity
I
nten
 T
ype ​T
ime
How do you get started with physical fitness? Most
importantly, make it a goal to lead an active lifestyle that you
must sustain throughout your life. The FITT ​(Frequency,
Intensity, Type, Time) ​principle of exercise or workout can
help ​you achieve your goal to stay fit.

1. ​FREQUENCY
refers to how many times a week you do cardio and strength
training workouts. Determining the frequency of exercise is
important in order to find a balance that provides just enough
stress for the body to adapt and also enough rest time for
healing.
 FITT ​Principle
2. ​INTENSITY
The amount of effort or work that must be completed in a
specific exercise. This too requires a good balance to ensure that
the intensity is hard enough to overload the body but not so
difficult that it results in over training, injury, or burnout.

• ​Light Intensity Activity​: ​Includes activities that do not cause

you to break a sweat or produce shortness of breath. • ​Moderate
Intensity Activity: ​These activities require more ​oxygen
consumption than light activities.
 ​ igorous Intensity Activity​: ​Physical activity done with a large
• V
amount of effort, resulting in a substantially higher heart rate and

rapid breathing.​
FITT ​Principle
3. TYPE
Determines what kind of exercise will help you achieve your
fitness goal. Running, cycling, and swimming are good
exercises ​for the heart, while lifting weights is for the
muscles.

4. TIME
Relates to how long you will exercise per session. Time is
 based on the intensity and type of exercise.

FITT ​Principle
1. ISOTONIC EXERCISE – ​Where muscles are made to do some
contraction and relaxation to gain tones. These movements are
common to many physical education services.

2. ​ISOMETRIC EXERCISE – ​where the muscles are made to

undergo tension and hold in a certain position for sometimes in
order to develop muscle strength

3. ​AEROBIC EXERCISE – ​which entail vigorous movements such

as brisk walking, jogging, running and dancing. The body
experiences fast breathing so that the muscles of the
heart and the lungs are exercised.

Types of Exercises