Handouts in P.E.1: Physical Activity

Handouts in P.E.
Physical Activity
The term “physical activity” describes many forms of movement, including
activities that involve the large skeletal muscles.
Activities that involve the small skeletal muscles (e.g. playing board games,
drawing, writing) are important, but they do not provide the health benefits of
activities that involve the large skeletal muscles and require substantial energy
expenditure.
PHYSICAL Activity is a general term that includes sports, dance, and

activities done at work or at home, such as walking, climbing stairs, or mowing the
lawn.
When people do physical activity especially for the purpose of getting fit, we
say they are doing exercise.
Types of Physical Activity

Aerobic - light to vigorous-intensity physical activity that requires more oxygen
than sedentary behavior and thus promotes cardiovascular fitness and other health
benefits (e.g., jumping rope, biking, swimming, running; playing soccer,
basketball, or volleyball).
Anaerobic – intense physical activity that is short in duration and requires a

breakdown of energy sources in the absence of sufficient oxygen. Energy sources
are replenished as an individual recovers from the activity. Anaerobic activity (e.g.,
sprinting during running, swimming, or biking) requires maximal performance
during the brief period.
Lifestyle – physical activity typically performed on a routine basis (e.g., walking,

climbing stairs, mowing or raking the yard), which is usually light to moderate in
intensity.
Physical activity play – play activity that requires substantial energy
expenditure (e.g., playing tag, jumping rope).
Play – activity with flexible rules, usually self-selected, for the purpose of having
fun.
Weight-bearing – physical activity that requires people to move their own

weight.
Sports – physical activity that involves competition, scorekeeping, rules, and an

outcome that cannot be predetermined. There are two categories of sports:
individual and team.
Benefits of Physical Activity

• Helps people achieve and maintain a healthy weight
• Reduces feelings of stress, anxiety & depression
• Builds and maintains healthy bones, muscles & joints
• Boosts energy level
• Improves quality of sleep
Physical Activity Reduces the risk of

• Dying from heart disease or stroke
• Developing high blood pressure, cholesterol & diabetes
• Developing obesity
• Developing osteoporosis – exercise builds strong bones & muscles
Health and Wellness Benefits of Physical Activity

Regular physical activity can do much to prevent disease and illness.
It can help you look your best (with proper nutrition, good posture, and good
body mechanics).
Besides looking better, people who do regular physical activity feel better,
do better on academic work, and are less depressed than people who are less
active.
Regular physical activity results in physical fitness which is the key to being
able to do more of things you want to do and enjoy life.
It allows you to be fit enough to meet emergencies and day-to-day

demanding situations.
Being physically active can build fitness, which, in turn, provides you with
many health and wellness benefits.
Physical Exercise
Exercise consists of activities that are planned and structured, and that
maintain or improve one or more of the components of physical fitness.
Physical activity suggests a wide variety of activities that promote health and
well-being. Exercise is often associated with fitness maintenance or improvement
only.
Types of Exercise
Calisthenics - Isotonic muscle-fitness exercise that overloads muscles by forcing

the muscles to work at a higher level than usual.
Isokinetic - Muscle-fitness exercise in which the amount of force equals the

amount of resistance, so that no movement occurs.
Flexibility (Stretching) - Exercise designed to stretch muscles and tendons to

increase joint flexibility or range of motion. Specific flexibility exercises need to
be done for each part of the body.
Isotonic - Muscle-fitness exercise in which the amount of force exerted is
constant throughout the range of motion, including muscle shortening (concentric
contractions), and muscle lengthening (eccentric contractions).
Muscle-fitness - Exercise designed to build muscle strength and endurance by

overloading the muscles; also called progressive resistance exercise (PRE).
Common forms of muscle fitness exercise include isokinetic, isometric, and
isotonic.
Physical Fitness
Participating in physical activity is beneficial to people of all ages. Physical
activity contributes to fitness, a state in which people’s health characteristics and
behaviors enhance the quality of their lives. Good health or physical condition,
especially as the result of exercise and proper nutrition.
A set of physical attributes related to a person’s ability to perform physical

activity successfully, without undue strain and with a margin of safety.
Types of Fitness
1.Health-related physical fitness

 A physiological state of well-being that reduces the risk of hypokinetic
disease; a basis for participation in sports; and a vigor for the tasks of daily
living. Components include cardio-respiratory endurance, muscle strength
endurance, flexibility, and body composition.
Components:
Cardiovascular fitness: the ability to exercise your entire body for long
periods of time.
Muscular Strength: the amount of force your muscles can produce.

Muscular endurance: the ability to use your muscles many times without
tiring.
Flexibility: the ability to use your joints fully through a wide range of motion.
Body Composition: is the percentage of body weight that is made up of fat
when compared to other body tissue, such as bone and muscle.
2.Skill-related physical fitness

 Common components of physical fitness (e.g., agility, balance, coordination,
speed, power, reaction time) that enable participation in sports and other
physical activities; also called performance or motor fitness.
Components:
Agility is the ability to change the position of your body quickly and to control
body’s movements. People with good agility are most likely to be good at activities
such as: diving, soccer, ice skating, wrestling, etc.
Balance is the ability to keep an upright posture while standing still or moving.
People with good balance are most likely to be good in activities such as
gymnastics, ice skating, rhythmic gymnastics, ski-jumping, surfing, etc.
Power is the ability to use strength and speed. People with good power might
have the ability to put the shot, throw the discus, high jump, play football, speed
swim, speed skate, etc.
Reaction time is the amount of time it takes to move once you realize the
need to act. People with good reaction time are able to make fast starts in track or
swimming, or to dodge a fast attack in fencing or karate.
Speed is the ability to perform a movement or cover a distance in a short period

of time. People with leg speed can run fast, while people with good arm speed can
throw fast or hit a ball that is thrown fast.
Measuring Physical Activity Intensity – Target Heart Rate
Personal Maximal Heart Rate (PMHR)
220 – AGE = MHR
Training Heart Rate
PMHR X .60 = Minimum Heart Rate
PMHR X .80 = Maximum Heart Rate
WHAT IS LOCOMOTOR?
Locomotor movement is when you actually move from one place to another
; are those that move the body in space in any direction with the feet as the moving
base.
Locomotor Movements
- Skip
- Slide
- Walk
- Run
- Hop
- Gallop
- Leap
- Jump
WHAT IS NON-LOCOMOTOR?
Non-Locomotor is movement on the spot without going anywhere. A Non-

Locomotor or Axial movement that a person performs while remaining stationary.
Non-Locomotr Movements
- Twisting
- Bending
- Swaying
- Turning
- Swinging
- Sustained
Basic Principles of Exercise (Training)

PRINCIPLE OF OVERLOAD
it is the most basic law of exercise, Which states that the-.., .. · only way to
produce fitness and health benefits through physical activity is to require your
body to do more than it normally does. An increased demand on your body
(overload) forces to be active; so if you do nothing (underload), your fitness
decreases and your health suffers.
Components of Overload:
Intensity
refers to the degree of difficulty of an exercise session. In general

training intensity ranges from 60% to 90%.
Duration
refers to how long a specific activity or an exercise session will last.
Frequency
refers to the number of sessions per given amount of time.

PRINCIPLE OF PROGRESSION
is closely associated with principle of overload. The exercise program must
systematically progress so that the appropriate physiological systems continue to
be overloaded. It is important to note however, that excessive overload could lead
to exhaustion (burn - Out), injury or impaired performance.
Principle of Specificity
states that the specific type of exercise you do determines the specific
benefit you receive. Different kinds and amounts of activity produce very specific
and different benefits.
Principle of Reversibility
simply states that if an individual stops to exercise, the body returns to its
initial level of fitness.
WHAT IS CIRCUIT TRAINING?

It is a fast paced body conditioning workout method that combines
several strength training and high-intensity aerobic exercise (4-10
exercises) to create a circuit.
Example:
1. 60 Sec. Squats
2. 60 Sec. Push-ups
3. 30 Sec. Jumping Jack
4. 45 Sec. Lunges
5. 30 Sec. Plank
6. 30 Sec. Side lift

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Handouts in P.E.

PHYSICAL Activity is a general term that includes sports, dance, and

Types of Physical Activity

Anaerobic – intense physical activity that is short in duration and requires a

Lifestyle – physical activity typically performed on a routine basis (e.g., walking,

Weight-bearing – physical activity that requires people to move their own

Sports – physical activity that involves competition, scorekeeping, rules, and an

Benefits of Physical Activity

• Reduces feelings of stress, anxiety & depression

• Builds and maintains healthy bones, muscles & joints

• Boosts energy level

• Improves quality of sleep

Physical Activity Reduces the risk of

• Developing high blood pressure, cholesterol & diabetes

• Developing osteoporosis – exercise builds strong bones & muscles

Health and Wellness Benefits of Physical Activity

It allows you to be fit enough to meet emergencies and day-to-day

Calisthenics - Isotonic muscle-fitness exercise that overloads muscles by forcing

Isokinetic - Muscle-fitness exercise in which the amount of force equals the

Flexibility (Stretching) - Exercise designed to stretch muscles and tendons to

Muscle-fitness - Exercise designed to build muscle strength and endurance by

A set of physical attributes related to a person’s ability to perform physical

1.Health-related physical fitness

Muscular Strength: the amount of force your muscles can produce.

2.Skill-related physical fitness

Speed is the ability to perform a movement or cover a distance in a short period

220 – AGE = MHR

Training Heart Rate

PMHR X .60 = Minimum Heart Rate

PMHR X .80 = Maximum Heart Rate

Non-Locomotor is movement on the spot without going anywhere. A Non-

Basic Principles of Exercise (Training)

refers to the degree of difficulty of an exercise session. In general

refers to how long a specific activity or an exercise session will last.

refers to the number of sessions per given amount of time.

WHAT IS CIRCUIT TRAINING?

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