 Physical Activity- body movement that is carried out by the muscles and consumes energy.

 Physical Fitness- allows the body to effectively cope with the demands of daily activities and still
has the energy to enjoy other active leisure activities;
 Exercise -Structured body movement along with conscious breathing, performe dregularly for
physical fitness.
 Aerobics Exercise - it literally means “with oxygen” or “in the presence of oxygen”.
 Cardiovascular endurance-your body’s ability to deliver oxygen to working muscles exercise
 Muscular endurance- your muscles ability to exert force repeatedly
 Muscular strength-your muscles ability to exert maximum amount of force in one effort
 Flexibility- your muscles and joints ability to move through their full range of motion
 Body composition-your body ratio or lean muscle to stored fat
 Intensity- the quality or state of being intense especially: extreme degree of strength, force,
energy, or feeling.
 Frequency- described as the number of repetitions of a periodic process, in a unit of time
 Duration- pertains to the time during which an activity, or something, exists or lasts.
1. Exercise brings biological changes which lead to better health.
2. Regular exercise is limited to emotional benefits.
3. Moods also improve when a person is physically active.
4. Physical fitness refers to the body movement that is carried out by the muscles and
consumes energy.
5. Aerobic means “with oxygen” or “in the presence of oxygen”.
 Physical Activity Readiness Questionnaire-is one immediate way that we can use to assess
whether a person is capable to do activities.
 Warm-up - is essential before the actual workload as it prepares the body for more strenuous
activity.
 Aerobic exercise - stimulates the heart rate and breathing rate to increase in a way that can be
sustained for the exercise session
 Anaerobic - means without oxygen, is a form of exercise that causes you to be quickly out of
breath.
 Stress- feeling of emotional and physical tension, body action to challenge demand.
 EUSTRESS -is good stress that lasts for a short period of time. It causes feelings of motivation for
better productivity, and excitement to accomplish goals.
 Distress-triggers mental, emotional, and physical problem and even worst symptoms disease
 SYMPTOMS OF DISEASE-physical, emotional, mental
 Emotional- easily upset and moody, low self esteem
 Mental-lack of focus and disturb mind setting
 Physical-headache, weak and lesser strength, aches, pains, sleeplessness, loss of appetite
 Aerobic- light to moderate intensity physical activity that requires more oxygen.
 Anaerobic- High intensity physical activity that is done in a short duration of time requiring high
energy or absence of oxygen
 Lifestyle-daily routine
 Play-simple and self-reflected activities with flexible rules for the purpose of enjoyment
 Sports- physical activity requiring skill and physical prowess
  Antagonistic Muscles - are pairs of muscles that work against each other. The relaxed muscle is
the antagonist while the synergists are the muscles that hold the stationary bone still
 Resistance Exercise - require the muscles to contract against an external load
 2 Types of Muscle Contraction

Isometric contraction - happens when the muscles’ length stays the same.

Isotonic contraction - the muscles change length and so there is movement

 Muscular and bone strength - strength is defined as the quality or state of being strong, in
particular
 There are three kinds of strengths: static, explosive, and dynamic.
 Static Strength - is used to exert force on an immovable object and considered as an isometric
activity because muscles stay the same length while having limited movement
 Explosive Strength - is when force is exerted in one short but fast movement. It is used during
Javelin Throw or in High Jump sports events
 Dynamic Strength - is a force applied repeatedly over a long time. It is linked to endurance. It is
used when doing press-ups or cycling
 Stretching Exercise

- increases the elasticity of muscles and tendons surrounding the joint in order to improve flexibility

- is important in improving range of motion around the joints;

- helps an individual to perform daily tasks with efficiency.

 Basal Metabolic Rate - a transfer needed to maintain body temperature to keep us alive with no
motion required.
 Working Energy - are considered voluntary movements
 Adenosine Triphosphate or ATP- It is a compound in our body that keeps everything functioning
and, in a biochemical sense, stores and uses our energy
 Adenosine triphosphate- creating phosphate (ATP-CP) Anaerobic A-Lactic or ATP-CP is a
dominant source of muscle energy for high intensity physical activities. It provides high bursts of
start-up energy that lasts around 5-15 seconds
 The glycolytic system - an energy system that supplies energy for medium to high intensity
physical activities. These high intensity activities usually last from one to two minutes.
 The oxidative system - Aerobic energy system provides energy for low intensity physical
activities that last from two minutes to a few hours.

Muscular endurance -It is your muscles ability to exert force repeatedly or for an extended
period of time

Adenosine Triphosphate-It is a compound in our body that keeps everything functioning and also
a source of energy
Flexibility-it is your muscles' and joints' to move through their full range of motion
Aerobic exercise- It literally means “without oxygen’
Body composition- It is your body's ratio of lean mass to stored fat

Physical fitness- It refers to the condition of being healthy and strong, and the ability to
perform daily activities properly
Cardiovascular endurance -Body’s ability to deliver oxygen to working muscles during
exercise
Exercise- It is defined as structured body movement along with conscious breathing,
performed regularly for physical fitness.
Aerobic-It is also known as cardiovascular exercise.

Muscular strength -It is your muscles ability to exert a maximum amount of force in one effort

Physical activity- It refers to the body movement that is carried out by the muscles and
consumes energy
Time- It pertains to the time during which an activity, or something, exists or lasts

The oxidative system- It provides energy for low intensity physical activities that last from two minutes
to a few hours

The glycolytic system- It is an energy system that supplies energy for medium to high intensity
physical activities last from one to two minutes
ATP-CP - It is a dominant source of muscle energy for high intensity physical activities that
lasts around 5-15 seconds
Working energy-This type of transfer of energy occurs when we work, play, or do other
voluntary movements
Basal Metabolic Rate -It is an energy transfer that needed to maintain body temperature to
keep us alive with no motion required.
Frequency-It is described as the number of repetitions of a periodic process
Intensity- The quality or state of being intense especially extreme degree of strength, force,
energy, or feeling.

Your chances of injury go up slightly without a warm up and you'll have better results with a
good cool down. Warm up prevent injuries so if you don't warm up you will probably hurt
yourself .It is more important to warm-up than cool down for injury prevention. You need to
perform mobility exercises to loosen your joints so you can perform each exercise with full
range of motion.
You can achieve a lot more than just physical fitness if you exercise regularly. After a short
time, you will notice a multitude of positive changes in yourself. In addition to a generally
more active and healthier lifestyle, your entire body will be much more resistant and
efficient overall.

What assessment tool is used to assess whether a person is capable of doing certain physical
activities and was recommended by the DOH