Physical Activity- bodily movements produced
by the skeletal muscles that lead to energy
expenditure
4 DOMAINS
-occupational- work-related activities
-domestic- done at home
-transportation- travelling and commuting
-leisure time- activities for recreation
Exercise- subcategory of physical activity
-not all physical activities are classified as
exercise
DIFFERENT KINDS OF EXERCISE
Aerobic Activities- also known as cardio or
endurance activity
-improve the efficiency of aerobic energy
production and cardio-respiratory endurance
Muscle-Strengthening Activities -resistance
training
-used to improve muscular strength and
muscular power
Bone-Strengthening Activities
-weight-bearing or weight-loading activity
-produces force on the bones that promote
bone growth and strength
-It can also be aerobic in nature
Physical Fitness Assessment-designed to give
individualized feedback regarding one’s overall
fitness status and physiological reactions to
physical activity effort
Health-Related Fitness-also called functional
fitness
-it helps that a person will be able to function
effectively and meet the demands and task of
everyday life
Cardiovascular- respiratory Endurance- also
known as aerobic power
-ability of the circulatory and respiratory
systems to send oxygen to muscles over an
extended period
Muscular Fitness-classified further as muscular
strength, muscular endurance, and flexibility
Muscular strength- single maximum amount of
force a muscle can exert against some
resistance
Muscular endurance- capacity to move one’s
body or an object without tiring
Flexibility-ability to move a joint smoothly
through complete range of motion that allows a
person to bend
Body Composition-measurement of bodyfat
and muscle mass in the body
> body mass index
>skinfold measurements
>body measurements
Self-Assessment-primarily designed to help
people determine and gauge their personal
fitness level by recording and evaluating their
assessment results.
BARRIERS TO PHYSICAL ACTIVITY
-have insufficient time for exercise
-Consider exercise as an inconvenience
-Lack self-motivation
-Find exercise not enjoyable
-Find exercise boring
-Lack of confidence in their ability to be
physically active
-Have fear of being injured or have recent injury
-Lack self-management skills
-Lack encouragement, support, or
companionship from family and friends
-Do not have adequate facilities
TRAINING PRINCIPLES
Principle of Overload- most basic principle
-the only way to gain health benefit through
physical activity involvement is to place a higher
demand on the body to exert more effort than
it normally does
Principle of Progression- level of the intensity
of your exercise should be increased gradually
Principle of Specificity-a specific type of
exercise brings about specific benefit
Principle of Individuality-no two persons are
same and their rate of adaption to same
workload differs
-the need to create an exercise program that is
individual-specific.
Principle of Reversibility-if an individual stops
to exercise, the body gradually returns to its
initial level of fitness.
FITT PRINCIPLE
Frequency-how often you do physical activity in
a week?
Intensity-how hard you are working while
performing the activity?
Time-how long you are doing the activity?
Type- what type of activity you are doing?
Push-up-performed to test your upper body
strength and endurance
One-minute Curl-up test- performed to
measure the strength and firmness of your
abdominal muscle
Sit and reach-flexibility assessment to
determine the condition of your lower back and
hamstring
Stork balance test-performed to measure your
ability to balance on the ball on your foot
Dynamic stretches-flexibility exercises increase
the range of motion by lengthening the muscle
and tendons surrounding the joint
Static stretches- exercises that hold the joint
>Equipment/Apparel-the equipment that one
uses in an activity or sport can also cause
injuries
Preparation
Training- advisable no to participate in any
activity if you have not undergone some form of
training
Warmup-indispensable part of preparation as it
prepares your body physically
Physical state-remove jewels and other body
accessories before engaging to physical activity
Fair Play-rules of any activity is vital, always play
fairly and stick to the rules
Officials-players have a responsibility to make
sure that they respond positively to the officials
Research-before engaging to the activities you
should conduct a research and asses yourself
SAFETY IN THE USE OF SPORTS FACILITIES &
EQUIPMENT
Correctness-the right equipment must be used
at the right time, it must be appropriate with
the activity. It also must be worn correctly
Condition- all equipment must be regularly
checked and kept in good condition.

Sports-Related Injuries- any change caused to a

person participating sports
Internally caused injuries-caused by the person
itself or his/her opponent
>overuse injuries- caused by intense training or
performing too much
>sudden injuries-caused instantly by actions
such as overstretching or twisting or turning
-may be caused by tiredness or fatigue

Externally Caused Injuries-caused by factors

outside an individual’s control such as the
equipment, playing conditions, or opponents
>impact injuries-caused by impact from a
sudden application of force from an opponent
>foul play injuries- caused by another player
>accidents- caused by accidents