Diaz College

City of Tanjay
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What is Physical Activity?

The WHO defines physical activity as “any bodily movement produced by skeletal muscles that
requires energy expenditures. “Physical activity is any activity that requires bodily movement. Physical
activities include, but are limited to, playing, working, doing house chores, participating in recreational
activities, and exercising.
Exercise, according to the WHO, is a type of Physical activity that is “planned, structures, repetitive,
and purposeful in the sense that improvement or maintenance of one or more components of physical
fitness is the objective.
Meanwhile, physical inactivity is a term used to “identify people who do not get the
recommended level of regular physical activity.” There are various factors that contribute to physical
inactivity. The sedentary lifestyle, such as when students sit for hours in classroom discussions or office
workers much time in front if their computers, is a major factor that contribute to
physical inactivity. Leisure time spent mostly ion resting instead of doing exercise
or household chores is another factor. In addition, there are also environmental
factors that contribute to physical inactivity. For example, the absence or
parks, sidewalks, and sports recreational centers constrain people from doing physical
activities. Traffic, meanwhile, eats up a significant portion of one’s time, while the
abundance of fuel-based transportation such as cars and jeepneys encourage
people to ride vehicles rather walk or bike to move about. Despite these factors,
however, one must still find the time to engage in adequate physical activity to
maintain good health. According to the WHO, an adult like you must have at
least 150 minutes of moderate- intensity aerobic physical activity throughout
the week or at least 75 minutes of moderate-to vigorous physical activity
(MVPA) throughout the week or even an equal combination of both.

Types of Physical Activity

1. Aerobic physical activity (also called cardio or endurance activity) uses the
large muscles of the body such as those in the arms and legs to move in a
rhythmic manner for a sustained period of time. When performing aerobic
physical activities, one’s breathing and heart rate increases in the process.,
 which helps improve the efficiency of aerobic energy production and cardiorespiratory
endurance. Examples of aerobic physical activities include running, swimming, hiking,
bicycling jogging, dancing, doing jumping jack, and playing sports such as basketball.
2. A muscle-strengthening activity in which the muscle works against an applied force or
weight. Muscle-strengthening physical activities are collectively called resistance training.
Such activities improve the strength, power, and endurance of the muscles. Moreover,
continued resistance training builds muscles and increases their power. The use of free
weights weight machines, body weight, resistance bands, and other similar equipment are
some structured ways (any activity or exercise with a fixed or definite procedure) of doing
muscle- strengthening physical activities. Playing tug of war, climbing trees, digging in the
garden, climbing stairs, and using playground equipment are some of the unstructured ways
(any activity or exercise without a fixed or definite procedure) of doing the resistance
training.
3. A bone- strengthening activity is any activity that produces force on the bones for bone
growth and strength. Examples pf bone-strengthening activities are doing jumping jacks,
hopping, brisk walking, and weight lifting. These activities push one’s feet, legs, and arms to
support body weight.
4. Stretching refers to any type of movement in which a specific muscle or tendon is
deliberately flexed or stretched. Stretching helps improve flexibility and the ability of the
body’s joints to move fully. Some stretching activities side stretches and toe touching. Yoga
exercises are also considered stretching activities.

Health-related Physical Fitness

Regular and adequate physical activities are done to achieve physical fitness. What
is physical fitness? How is a person considered physically fit? The United States
and Department of Health and Human Services (USDHHS) defines physical
fitness as “set of attributes that people have or achieve that relates to ability
to perform physical activity”. Simply, physical fitness is one’s ability to do
daily tasks without undue fatigue or without getting easily tired. According
to www.medicalnewstoday.com, physically fit people have achieved the
acceptable standards on the following health-related components of
physical fitness.
1. Cardiovascular-respiratory Fitness- the body of physically fit
people can sufficiently and efficiently supply fuel or oxygen to
the muscles during physical activities via the circulatory and
respiratory systems. Adequate aerobic exercises help improve
one’s cardiovascular-respiratory endurance or aerobic power.
2. Mascular Fitness- this refers to one’s ability to use the muscles for physical activities.
mascular fitness is measured through mascular strength and endurance. Mascular strength
shows how one’s muscle exerts a single maximum amount of force against some resistance,
as in lifting a heavy object. Mascular endurance is the capacity of muscles to utilize mascular
 strength without getting tired so easily. Macular fitness is achieved by engaging in regular
muscle-strengthening and bone- strengthening physical activities.
3. Flexibility – this refers to a person’s ability to move his or her joints smoothly through a
complete range of motion. This characteristic lets a person do bending movements without
incurring injury. Stretching activities or exercises increase one’s flexibility.
4. Body Composition – this refers to the measurement of the relative amounts of a person’s
body fat, muscle, bone, and water. There are various measurement systems used to gauge
body composition. Among these are the body mass index, skinfold measures, and body
measurement methods. A physically fit person has an acceptable body composition.

Optimizing Energy Supply

Performing the physical activities require energy production.

Energy is produced by the energy systems of the body which are in
charge of creating adenosine triphosphate (ATP), a molecule that
serves as a usable form of energy. These body systems supply ATP to
different parts of the body such as the muscles so that they can
perform movements.
The body can store a minimal amount of ATP within the muscles, but
majority of the ATP is manufactured from the food you eat. Food is
made up of nutrients such as carbohydrates, fats, and proteins in
phosphocreatine (creatine phosphate or CP). When broken down onto
their simplest from during digestion, they are transported through the
blood to the different parts of the body for consumption through the
metabolic pathway or stored for later use.
The body acquires energy through the following metabolic systems:

1. Phosphagen System - this system is the fastest way of acquiring energy. It can rapidly
produce ATP using the CP after the ATP is used up, this system can generate ATP
immediately for consumption. The ATP is then quickly used up and replenished during rest
periods. Replenishing of the stored ATP by CP takes five to six minutes of recovery after the
end of the activity. The phosphagen system is responsible for producing short bursts of
energy for high- intensity activities that last for about 1 to 30 seconds such as sprints or
jumping.
2. Anaerobic Glycolsis – this system is the second fastest way of obtaining energy, in this
system, glucose the simplest form of carbohydrates is used to generate ATP. This system can
generate ATP, quickly, but not as rapidly as the phosphagen system. However, energy
produced using anaerobic system lasts longer, typically for up to three minutes. Hence,
anaerobic glycolysis is responsible for producing energy for activities that last longer such as
long sprint, running, and playing sports like volleyball and basketball.
3. Aerobic glycolysis – this system is the only energy system that requires oxygen to produce
ATP. Oxygen is used to break down carbohydrates and fats into a usable form of energy.
However, this system produces ATP at a slow rate, although the produced ATP can be ed for
a longer period of time, often for more than three minutes. This system is used for activities
 that require sustained energy production such as hiking boxing, dancing and playing most
sports.
The aforementioned systems, however, do not work alone. Most of the time, systems function
simultaneously, with one system supporting the other to sustain the energy needs of an individual.
Nevertheless, there are cases when one system takes a predominant role in energy production
depending on the duration and intensity of the physical activity.

Types of Eating

Aside from eating to fuel performance, there are other types of eating that you must understand.
These are emotional eating, social eating, and habitual eating. Emotional eating is motivated by
one’s mood. For instance, some people eat much to relieve stress or to forget sadness, social eating
is associated with traditions such as when people gather to eat during birthdays or Christmas time.
Notice that many people increase their food intake whenever there are occasions and they are with
loved ones. Habitual eating is when one eats unnecessarily because of routine such as when
watching movies. You have to monitor and prevent unnecessary eating, especially when you are not
regularly engaged in physical activities.

Aside from food intake, water intake is also important. Water constitutes almost two thirds of a
person’s body weight. It helps in the proper digestion of food. It also helps in regulating the body
temperature.

Dance as a Physical Activity

Among the many physical activities that one can choose d=from, dancing is one of the most creative
as it is usually performed to express feelings and idea. Even the simplest movements in dancing
convey meaning.
Dancing is moving one’s body rhythmically to music that is being played. As an art from, dance is
when body movements are used as a “medium for sensing, understanding, and communicating
ideas, feelings, and experiences.” (Minneapolis Public Schools, 2016).
Dancing is an aerobic physical activity. Adequate and frequent dancing activities help improve
cardiovascular endurance. They also improve the efficiency of aerobic anergy production. Thus,
dancing can also be a way to stay fit and healthy.

Regular dancing activities have many health benefits. For one, dancing improves the condition of
one’s heart and lungs. It also makes the bones stronger and prevents the risk of bone disorders such
as osteoporosis. It increases mascular strength, endurance and motor fitness. Like any ither physical
activity, it also helps in weight management. In fact, dancing for 30 minutes can burn up to 250
calories. Dancing also helps in lipid control, meaning, it helps increase good cholesterol and
decreases bad cholesterol.

Dancing can also boost one’s memory as it exercises the min, too- recalling steps and dance
patterns is a mental exercise. Moreover, dancing helps improve one’s balance and spatial
awareness. It also increases flexibility as it requires fast movement and good posture.
Psychologically, performing in front of the audience increases self-confidence and self-esteem. Even
more, dancing is proven stress reliever as it is capable of uplifting one’s spirits.
Further, dancing has also social benefits. You become connected with other people through
dancing. Increased participation in social groups, also leads to happiness and better feelings. Most
dances also reflect an individual or group’s culture; as a result, one’s cultural awareness and
intelligence are increased as well.

The FITT Guidelines for dance

The acronym FITT stands for frequency, intensity, time, and type. It’s specifies the key components
of an effective exercise program that will allow an individual to gain health-related fitness.

Frequency recommends how often a physical activity is to be done. For cardiorespiratory physical
activities such as dancing, experts recommend five or six sessions per week, although a minimum of
three sessions per week may do as well.

Intensity refers to “the rate at which the activity is being performed or the magnitude of the effort
required to perform an activity or exercise (WHO, 2016).” Normally, the intensity is determined by
measuring the heart rate (beats per minute) for cardiorespiratory physical activities. Before the
physical activity, the maximum heart (MHR) must be determined. It can be measured by counting
for a minute the pulse at the wrist, arm, or neck or by following the formula MHR = 220 – age. Then
there must be a target heart rate (THR) that you want to achieve after the aerobic physical activity.
To get THR, you can use tis formula, however, is the Karvonen method: THR range = (MHR – RHR) x
percent intensity + RHR (Resting Heart Range). You can measure your RHR by counting your pulse
rate for 30 seconds right after waking up early in the morning while still lying on your bed and then
multiplying the pulse rate obtained by two. The THR of beginners must be 50-70 percent of their
MHR. For people who are fitter and are advanced in sports, the THR can be 70-85 percent of their
MHR.

RESTING HEART RATE

Beats per minute ( MALE)

Age 18-25 26-35 36-45 46-55
Athlete 49-55 49-54 50-56 50-57
Excellent 56-61 55-61 57-62 59-63
Good 62-65 6265 63-66 64-67
Above average 66-69 66-70 67-71 68-71
Average 70-73 71-74 72-75 72-76
Below average 74-81 75-81 76-82 77-83
Poor 82+ 82+ 83+ 84+

Beats per minute ( FEMALE)

Age 18-25 26-35 36-45 46-55
Athlete 54-60 54-59 54-59 54-60
 Excellent 61-65 60-64 60-64 61-65
Good 66-69 65-68 66-69 66-69
Above average 70-73 69-72 70-73 70-73
Average 74-78 73-76 74-78 74-78
Below average 79-84 77-82 79-84 78-83
Poor 85+ 83+ 85+ 84+

Type refers to the kind of physical activity that you must engage in. Dancing, for instance, must be
done continually to achieve health-related fitness. In the succeeding modules, you will learn a
variety of dancing activities that you can engage in for your health-related fitness.

Lastly, time refers to how long should do a physical activity. The WHO recommends that individuals
like you (aged 15-17) must get 60 minutes of physical activity every day.

Safety Protocols in Dancing

In engaging in any physical activity, one must follow safety etiquette. As you do all the dancing
Activities in the next units, be reminded about the following safety protocols.
1. Prepare your body before any dancing activity. You must warm up first before you engage in
any dancing session to prepare your muscles and bones. Warm up exercises include light
exercises and stretching.
2. Fuel your body with enough food and water.
3. Rest well and gave enough sleep before a dancing session.
4. Wear comfortable and appropriate clothes and shoes.
5. Follow the instructions of your trainers and instructors.
6. Be aware about the location of the clinic and emergency outposts in case of injury.
7. Alert the trainer immediately if you encounter any problems or if you have concerns.

Physical Education Worksheet # 1

1. In your own words, what is Physical Activity?

2. What are the four types of physical activities? Describe one briefly.
3. How are the four types different from one another?
 As you have learned, your body needs carbohydrates, fats, and protein as sources of energy.
Aside from these, you also need vitamins and minerals. Which kinds of food are rich in
nutrients? What food can be classified as go, grow, glow?

1. List down the food in carbohydrates, fats, and protein which you have consumed in the
past five days.
Carbohydrates Fats Source Protein Source Vitamins Minerals
Source

2. Classify the food you enlisted in number 1 as go, grow, and glow.

GO Grow Glow

Answer the following:

a. With reference to the energy systems discussed earlier, which kinds of food do you think
you should eat more considering your next physical activity? Determine the amount of each.
b. What are the functions of vitamins and minerals to your body?
c. Do you think you eat the right kinds and amount of food? Justify your answer.

3. Why is dancing considered an aerobic activity? Would you consider it as a muscle-

strengthening activity as well? Explain.
4. What are the benefits of dancing as a physical activity?
5. How would you compare dancing to other physical activities?

Resource: DIWA LEARNING BOOK (PHYSICAL EDUCATION 2)

 Prepared by:
Mr. Rodimar M. Ramirez
Fb Account: Ram Hevero
E-mail address: ramzheymercdao@gmail.com
Cell. Number: 09262656782