Lesson 1:

PHYSICAL ACTIVITY
AND EXERCISE
What is the difference between the images below?
 BASIC CONCEPTS AND DEFINITION: PHYSICAL ACTIVITY AND
EXERCISE

Physical activity and exercise are often times used synonymously.

They are, however, not synonymous. Hence, it will be helpful to have
a full understanding of both terms before proceeding further.
PHYSICAL ACTIVITY

- defined as bodily movements produced by skeletal muscles that

lead to energy expenditure. It includes various activities such as
doing household chores and walking.
In addition, physical activities can be classified into four domains:

1. Occupational – these are work-related activities such as climbing

the stairs or lifting objects.
2. Domestic – these are activities done at home such as household
chores.
3. Transportation ¬– these are activities for traveling or for
commuting. Examples are walking and cycling.
4. Leisure Time – these are activities for recreation. Examples are
sports, exercise and hobbies.
Exercise
- a type or subcategory of physical activity. Therefore, it is
incorrect to use physical activity interchangeably with exercise
because not all physical activities may be classified as exercise.

Specifically, exercise, according to a study by Buckworth and

Dishman, is the “planned, structured, repetitive bodily movements
that someone engages in for the purpose of improving or
maintaining physical fitness or health”.
 THREE MAIN TYPES OF PHYSICAL ACTIVITY

1. Aerobic Activities
• Also known as “cardio or endurance activity”.
• It improves the efficiency of aerobic energy production
and cardiorespiratory endurance.
• Examples are hiking, skateboarding, brisk walking, running,
biking, swimming, basketball, tennis, etc.
 THREE MAIN TYPES OF PHYSICAL ACTIVITY
2. Muscle-strengthening Activities
• Also called as “resistance training”.
• These are activities primarily used to improve muscular
strength and muscular power.
• Such activities make the muscles of the body work against an
applied force or weight; hence, the muscles do more work
than usual.
• Examples are weight training, resistance band training.
 THREE MAIN TYPES OF PHYSICAL ACTIVITY
3. Bone-strengthening Activities
• “Also referred to as a “weight bearing or weight loading
activity”.
• It produces force on the bones that promotes bone growth
and strength.
• It can be aerobic and muscle-strengthening in nature as
they often involve a person’s feet impacting the ground, as in
doing jumping jacks, hopping, skipping, running, brisk
walking and weight lifting. The impact against the ground
produces a force that pushes the feet, legs and even arms to
support one’s body weight.
 BASIC FUNCTIONS OF ENERGY SYSTEM

Energy Systems and Movement

All body movement is fueled by energy. The supply of energy
released by the body is proportional to the intensity and duration of the
physical activity one is engaging in. Physical activities that demand quick
bursts of effort such as printing require the production of a great amount
of energy over a long period and at a slower pace. The energy system of
the body is responsible for this production of energy.
 BASIC FUNCTIONS OF ENERGY SYSTEM

Energy Systems and Movement

Energy is stored in the body in various forms such as

carbohydrates, fats, and proteins in phosphocreatine (known as
Creatine phosphate). The primary sources of energy are
carbohydrate and fat combined with protein. The adenosine
triphosphate (ATP) is a molecule that serves as a usable form of
energy. It is a major fuel in the body. In addition, ATP is used in the
repair of muscle tissues and in the transport of nutrients to the cells
around the body.
 BASIC FUNCTIONS OF ENERGY SYSTEM

Energy Systems and Movement

Energy is stored in the body in various forms such as

carbohydrates, fats, and proteins in phosphocreatine (known as
Creatine phosphate). The primary sources of energy are
carbohydrate and fat combined with protein. The adenosine
triphosphate (ATP) is a molecule that serves as a usable form of
energy. It is a major fuel in the body. In addition, ATP is used in the
repair of muscle tissues and in the transport of nutrients to the cells
around the body.
 THREE SYSTEMS OF METABOLISM

1. Phosphagen System

• This system has fastest way of acquiring energy to muscle.

• Creatine Phosphate (CP) molecule found in the muscles is
used to produce ATP.
• It only provides energy for approximately 10-15 seconds of
maximum effort before the CP in the muscles are used up.
• Oxygen is not needed in this system.
 THREE SYSTEMS OF METABOLISM

2. Anaerobic Glycolysis

• This system is the second fastest way of obtaining energy.

• Anaerobic means “without oxygen”.
• It involves the breaking down of glycogen or glucose to
create ATP.
• Glucose, which is the form of carbohydrate, is stored in
active muscles and stored in the liver as glycogen.
• Energy in anaerobic glycolysis lasts longer as it provides
energy for up to three minutes of maximal effort.
 THREE SYSTEMS OF METABOLISM

3. Aerobic System

• Also known as oxidative system which requires oxygen.

• It generates energy at a much lower pace.
• It can produce more energy than the Phosphagen system
and anaerobic glycolysis.
• It produces energy for a longer period of time as compared
with the two systems.
Lesson 2:
BARRIERS TO
PHYSICAL ACTIVITY
WHAT DO YOU SEE IN THE PICTURE
BELOW?
 The role of physical activity in our
day to day lives has changed over the
centuries because of modern
technological advancement that have
made people less active due to
certain barriers to participation.
Understanding common barriers to
physical activity and creating
strategies to overcome them may
help make physical activity part of
daily life.
 The following are some common
reasons why people remain inactive:

Personal Barriers
 Lack of interest
 Lack of encouragement
 Joint Pain
 Worries about looks
 Dislike of going out alone
 Lack of time
 Not belonging to a group
 Discomfort after exercise
 Lack of energy
 Social influence
Environmental Barriers

The major environmental barriers are Time,

Place, Space, Climate and Noise. The environment
which we live plays a major role on our level of
physical activity. Factors such as Poor street lighting
at night and a lack of convenient places to do
Physical Activity, traffic, crime and pollution may
also have an effect.
Environmental Barriers

Where we live, learn, work and play appear to

have a great deal to do with how active we are.
Creating activity-friendly environment is one way
to help people become inactive such as buildings,
streets, and communities that encourage walking
and biking.