PHYSICAL ACTIVITY TOWARDS HEALTH AND FITNESS 2: LECTURE 1
Instructor: Crisnan Jay Galapate
INTRODUCTION
Legal Basis (Law) why students are required to
take up PE subjects as part of the completion of their
course. In Article XIV, Section 19 of the 1987
Philippine Constitution, it mandates that the state shall
promote physical education and encourage sports
programs, league competitions to foster selfdiscipline,
teamwork and excellence for the development of a healthy
and alert citizenry. This provision recognizes and
underscores the importance of PE as a promoter of moral
values and as a delivery system for the development of a
healthy and alert citizenry.
FUNDAMENTALS OF
FITNESS
5 Key components to a Healthy Life
1. Physical Activity (regular physical exercises)
2. Good Nutrition (balance, equal intake of food nutrients,
fat, carbohydrates, etc.)
3. Stress Alleviation (activity to release stress, lifestyle)
4. Psychological Balance (not temporarily agitated, focused,
mind set)
5. Routine Check-ups (cholesterol level and count, BP,
Blood sugar, etc)
EXERCISE
 Generally, it is an activity for training the mind and
improving the physical condition
 It is a systematic, planned performance of bodily
movements, postures or physical activities intended
to provide a means to:
1. Remediate or prevent impairments
2. Improve, restore or enhance physical function
3. Prevent or reduce health risk factors
4. Optimize overall health status, fitness or sense of well
being
TRAINING
 It is a systematic process in which athletes improve
their fitness to meet the demands of their
sport/activity.
BENEFITS OF REGULAR
PHYSICALACTIVITY/ EXERCISE
1. Improved Health (efficiency of heart and lungs)
2. Improved sense of well-being (more energy, less stress)
3. Improved appearance (weight loss, toned muscles,
improved posture)
4. Enhanced social life (improved self-image, opportunities
to make new friends)
5. Increased stamina (increased physical abilities, improved
immunity to minor illnesses)
PERIODS OF EXERCISE
 Exercise routine should be done at least three times a
week, at least thirty minutes to hour a day
1. WARM-UP EXERCISES
This period lasts for 5-10 minutes depending on the
intensity of the kind of exercise to be undertaken. It
is purposely done to increase the temperature of the body
and its stretches and limbers up the muscles
and speeds up the action of the heart in preparation for a
more vigorous and intense activity.
2. EXERCISE PROPER/ WORK-OUT/ CIRCULATORY
PERIOD
1. Usually low intensity activities that build and increase
flexibility, muscle strength, endurance and tone
up the abdominal, back, legs, arms and other major
muscles.
2. Includes variation of drills
3. You should dress appropriately for the workout so that
you will enable to move freely and safely.
4. Some exercise physiologists have suggested that a work-
out or conditioning period, might consists of
the following:
4.1. 10 to 15 minutes warm-up
4.2. 10 minutes of strength exercises
4.3. 20 minutes of cardio respiratory exercises
4.4. 5 to 10 minutes cool-down
CONDITIONING EXERCISES:
builds up and increases flexibility, muscle
strength and endurance and tones up the major muscle
groups.
3. COOLING OFF/ COOL DOWN EXERCISES
This part of training helps in returning the blood to the
heart for re oxygenation, thus preventing a pooling of the
blood in the muscles of the arms and legs.
METHODS OF EXERCISES
1. AEROBIC EXERCISES
1. It is any rhythmical activity that causes a sustained
increase in heart rate, respiration and muscle metabolism.
2. It refers to exercise which is modern intensity,
undertaken for a long duration.
3. It also means “with oxygen” and refers to the use of
oxygen in a muscle’s energy generating process.
4. The goal of aerobic exercise is to increase cardiovascular
endurance.
EXAMPLE: Jogging, swimming, running and jumping
rope, bicycling, dancing, hiking continuous
training.
2. ANAEROBIC EXERCISE
1. Includes strength and resistance training, tone muscles,
as well as improve bone strength, balance and coordination.
EXAMPLES: Weight training, functional training, interval
training, sprinting, and high intensity interval training
increase short-term muscle strength.
3. CALISTHENICS
1. It is a systematic, rhythmic bodily exercises usually
without apparatus. When used for fitness, exercise series
should be carried out in a steady and continuous fashion
with no rest between exercises.
EXAMPLE: Jumping jack, push-ups wind mill
 PHYSICAL ACTIVITY TOWARDS HEALTH AND FITNESS 2: LECTURE 1
Instructor: Crisnan Jay Galapate
4. ISOMETRIC (CONCENTRIC)
1. It involves the contraction of muscles without movement.
Used for muscular strength, endurance and muscle tone.
2. It is one of the fastest ways to develop increased static-
passive flexibility.

EXAMPLE: Pushing the wall, push-ups, hand push, spine

extensions

5. ISOTONICS
1. It involves muscle contraction of muscle with movement.
2. Lengthening of muscles
3. Shifting of Resistance

6. ISOKINETICS
It requires movement with controlled resistance, usually
involving exercising machines. It is also
possible to do isokinetic exercises with a partner instead of
machines.

7. DYNAMIC EXERCISE
It keep joints, connecting tissues and muscles in good
condition. It involves exercises and activities where
movement and some resistance or load is involved.

EXAMPLE: Swimming, walking, cross country skiing,

bicycling, weight training

8. THERAPEUTIC EXERCISE
Use as a rehabilitative method in treating disease or illness.