PHYSICAL ACTIVITY AND EXERCISE

PHYSICAL EDUCATION AND HEALTH

Mr. Marciano G. Aquino

Mr. Roque D. Rodulfo
PHYSICAL ACTIVITIES
Any bodily activity that enhances or maintains
physical fitness, health and wellness.
Any bodily movement produced by skeletal muscles
that requires energy expenditure.
PHYSICAL FITNESS
A state of good health and well – being of an
individual.
A set of abilities that one possesses in order to perform
physical activities.
THREE TYPES OF PHYSICAL ACTIVITIES
Aerobic – activities that make your heart beat faster
than usual. Regular aerobic activity strengthen your
heart and lungs.
MVPA (Moderate to Vigorous Physical Activity)- the
most effective for burning calories and losing weight.
Examples :
a. Walking e. Cycling
b. Running f. Team Sports
c. Swimming
d. Dancing
Muscle Strengthening
Improves strength, power and endurance of muscles.
a. Push up
b. Pull up
c. Sit up
d. Lifting weights
Bone Strengthening
Help your bones grow and keep them strong.
When your feet or your arms support your body’s
weight , and your muscles push against your bones.
Examples:
a. Jumping
b. Skipping
c. Hopping
Popular Aerobic Exercises
Running
Brisk walking
Jogging

The most popular form of aerobic exercise because

they usually require little or no equipment at all other
than running shoes.
BENEFITS OF RUNNING/JOGGING
Jogging promotes strong bones
Effective way to lose weight
Decreased Laziness
Reduce Anxiety and Stress
Improved heart efficiency
Stronger immune system
Improved over all mood.(releases Endorphins-happy
hormone after the activity)
Prevent bone and muscle loss.
Promotes longer life.
How to Run Properly
Establish a base level of Fitness
Get a good pair of running shoes
Warm up
Keep a relaxed stance
Breathe steadily and deeply
Look ahead
Know how to move your arms
Keep your hips forward
Increase your cadence
Control how you land on your feet
Cool down and stretch
Benefits of Brisk Walking
It does not require gym membership or personal
trainer.
A refreshing alternative to complicated aerobic
routines.
Free, enjoyable and part of everyday life.
Overweight people who walk briskly for 20 to 30
minutes a day lost weight even if they didn’t change
their lifestyle habits.
Help prevent Osteoporosis.
Makes you feel good about yourself.
Walking Work out Plans
Beginners
Monday to Saturday – walk 10 minutes at a moderate
pace.
Sunday – walk slowly for 20 minutes
Intermediate
Monday to Friday – walk 25 minutes moderate
Saturday – 50 minutes at a fast pace
10 Tips for Beginning Running
Get Fitted
Choose a good pair of running shoes
Get Technical
Invest in some technical fabric running shorts, tops ,
and socks
Get a Group
Motivation, inspiration, and commitment increase
dramatically when you are a part of a running club or
at least a running buddy.
Get a Plan
Begin with a run/walk method
ex: 1 minute run, 5 minute walk

goal : 30 minutes run and no walking

Get Acclimated
With a new exercise, the body’s fitness level actually
dip a little.
It takes the body 4 to 6 weeks to acclimatize .
Take it slow continue with the exercise.
Get Fueled
Eat about 200 to 400 calories of mostly complex carbs
and a little protein about 1.5 hours prior to your run.
Get Hydrated
Be sure to drink about 20 oz. of water about two hours
prior to running.
Get Warmed Up
A 5 minute walk is a good warm up activity
Traditional stretches should be done after running.
Listen to your Body
If you’re feeling something other than regular work-
out related muscle soreness, DON’T RUN.
If you find it difficult to speak, hear, and felt dizzy,
while running, slow down and take some rest.
Get Rest
When you run or do any exercise, you actually create
little micro tears in the muscle tissue. Your body then
rushes in to rebuild and repair the tears. This is the
normal muscle building process that makes you
stronger. Rest allows your body to build and recover.
It’s a good idea to have at least one day of rest in
between runs.
Reference:
Callo-Fernando, Lualhati, Dajime Fermin Peter(2016 1 st
ed.) Physical Education and Health vol.1, Rex Book
Store, Manila, Ph., www.rexpublishing.com.ph.