POINTERS FOR REVIEW-PEH4
 Any activity that takes place during your free time is
referred to as recreation. It does not follow standard
rules; it can be done anywhere; and most of all, it gives
enjoyment and self-satisfaction.
 3 parts of Time:
Existence time- spent for physiological needs (sleep,
eat, bath)
Subsistence time- spent for survival (study, work)
Leisure time-free time
 Recreation is derived from the Latin word, “recreare”
which means to be refreshed (mapasigla), to relax or to
enjoy.
 Recreation is categorized into active recreation and
passive recreation. Active recreational activities include
jogging, swimming, hiking, biking or gardening while
passive recreational activities include watching
television, listening to music or reading books.
 Our country has many places to explore and to start
many recreational activities, whether on land, in air or
on water.
 Water or aqua provides environments that are beneficial
to you. An array of recreational activities can be done in
rivers, beaches, swimming pools, and the like.
 Common aquatic recreational activities in the
Philippines include swimming, surfing, boating, rafting
and fishing.
 Mountaineering and Aerial activities are another
outdoor recreational activity that brings you closer to
nature.
 Some terms related to mountaineering are hiking, Physical Activity – is any movement of your body that
trekking, camping and orienteering.
 Some terms related to Aerial activities are bungee
jumping, sky diving, paragliding and hanggliding.
 Physical Fitness – a set of attributes that an individual
has or can achieve to perform physical activities.
 Health – related fitness speaks about the components of
fitness, which composed our health condition.
 Body Composition is the percentage of body fat and lean
body tissue in an Individual.
 Body Mass Index (BMI) refers to the measurement of
one’s weight relative to his or her height.
 Muscular Strength is the ability of a particular muscles or doing
group of muscle to put forth force in a single maximal
contraction to conquer other form of resistance.
 single act of lifting, carrying, pushing and pulling
 Muscular Endurance involves the muscle in building a
number of continuous movements.
 repeated act of lifting, carrying, pushing and pulling
 Flexibility is capacity of a particular joints such as our knee, to
move during a complete range of motion.
 Stretching, sit and reach, zipper test
 Cardio – respiratory endurance is the ability ability of your
heart and lungs to deliver oxygen to your entire body during
exercise for a long time without stopping.
 Step test, running, swimming and mountaineering
Understanding common barriers to physical activity and
creating strategies to overcome them, may helped physical
activity part of daily life. People experienced a variety of
personal and environmental barriers to engaging in regular
physical activity.
 Lack of Time
 Exercise is Uninteresting
 Does not have the idea how to be active (Lack of
Skill)
 Tired (lack of Energy)
 Not feeling well and not thinking fit
 Excuses about weather
 I don’t feel like it (Lack of Motivation)
Training and FITT Principles
 Principle of Overload – a greater than normal load or
intensity on the body is needed for adaptation or improved
function and fitness to occur.
 Principle of Progression – apply overload gradually and
steadily over an extended period of time.
 Principle of Reversibility – a fitness component
deteriorates to a level that is equivalent to one’s level of
physical activity.
 Principle of Specificity – identify and train or overload a
specific fitness component in order to develop it.
 Frequency – the number of times (e.g. days) you
exercise in a given week, depending on the intensity and
duration of the exercise, and fitness goal(s).
 Intensity – the level of difficulty of an exercise or workout
as well as the amount exerted during performance.
 Time – the length of exercise session depending on one’s
fitness level and exercise intensity.
 Type –choice or variety of physical activity or exercise
depending on fitness goal(s), skill level, availability, and
access to facilities and equipment.
uses energy.
 Low Physical Activities-require the least amount of
effort, walking slowly (i.e. shopping, walking around the
office), sitting at your computer, making the bed, eating,
preparing food, and washing dishes.
 Moderate Physical Activities – are activities that
requires a moderate amount of effort and noticeably
accelerates the heart rate.
 Vigorous Physical Activities – are activities that
makes your heart pump faster than moderate activities
and release more sweat, such as sports that needs lots
of running like playing soccer or even swimming and
jogging.
Examples of various physical activities
Low Intensity Moderate Vigorous
Intensity Intensity
household brisk walking running
chores
taking the stairs playground swimming
instead of the activities
elevator
playing at the Bike riding working with
park resistance bands
An exercise workout has three components: warm up,
exercise load, and cool down.
 warm- up is an essential prior to actual workload for it
prepares the body for more strenuous activity.
 The exercise load or workout load is the program
activity that would stimulate beneficial adaptation when
performed regularly.
 cool-down is essential after a workout as it permits the pre-
exercise heart rate and blood pressure for gradual recovery.