DEFINITIONS OF PHYSICAL ACTIVITY,

EXERCISE, AND FITNESS

WHAT IS PHYSICAL ACTIVITY?

Anything that gets

you moving!
 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 AND
EXERCISE
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 Anaerobic – intense physical activity that is
activity that requires more oxygen than sedentary short in duration and requires a breakdown of
behavior and thus promotes cardiovascular energy sources in the absence of sufficient
fitness and other health benefits (e.g., jumping oxygen. Energy sources are replenished as an
rope, biking, swimming, running; playing soccer, individual recovers from the activity.
basketball, or volleyball). Anaerobic activity (e.g., sprinting during
running, swimming, or biking) requires
maximal performance during the brief period.

Lifestyle – physical activity typically Physical activity play – play activity that
performed on a routine basis (e.g., walking, requires substantial energy expenditure (e.g.,
climbing stairs, mowing or raking the yard), playing tag, jumping rope).
which is usually light to moderate in intensity. Play – activity with flexible rules, usually
self-selected, for the purpose of having fun.

Sports – physical activity that involves Weight-bearing – physical activity that

competition, scorekeeping, rules, and an requires people to move their own weight.
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.
MAKING PHYSICAL ACTIVITY
A PART OF YOUR LIFE.

There are 1440 minutes in every day...

Schedule 30 of them for physical activity.
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.
WHAT IS THE BEST EXERCISE?
TYPES OF EXERCISE
Calisthenics. Isotonic muscle-fitness Flexibility (Stretching). Exercise
exercise that overloads muscles by designed to stretch muscles and
forcing the muscles to work at a tendons to increase joint flexibility or
higher level than usual. range of motion. Specific flexibility
exercises need to be done for each
part of the body.
Isokinetic. Muscle-fitness exercise in Isotonic. Muscle-fitness exercise in
which the amount of force equals the which the amount of force exerted is
amount of resistance, so that no constant throughout the range of
movement occurs. 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.
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.
WHAT IS PHYSICAL FITNESS?

Good health or physical condition,

especially as the result of exercise and
proper nutrition.
TYPES OF FITNESS

Physical Health-related Skill-related

fitness physical fitness physical fitness
A set of physical A physiological state of Common components of
attributes related to a well-being that reduces the physical fitness (e.g.,
person’s ability to risk of hypokinetic disease; agility, balance,
perform physical a basis for participation in coordination, speed, power,
activity successfully, sports; and a vigor for the reaction time) that enable
without undue strain tasks of daily living. participation in sports and
and with a margin of Components include other physical activities;
safety. cardio-respiratory also called performance or
endurance, muscle strength motor fitness.
endurance, flexibility, and
body composition.
HEALTH - RELATED PHYSICAL FITNESS

Cardiovascular fitness: the ability to exercise your entire body

for long periods of time.
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 fatness – composition: is the percentage of body weight
that is made up of fat when compared to other body tissue,
such as bone and muscle.
SKILL - RELATED PHYSICAL FITNESS
Different sports
require different parts
of skill -related fitness.
Many sports require
several parts. For
example, a skater
might have good
agility, but may not
posses good power.
Some people have
more natural ability in
skill areas than others.
Good health does not
come from being good
in skill-related fitness.
AGILITY

•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
•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

•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

•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
•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.
 Exercise is Important…
Why Don’t We Do It
I don’t have enough time
I get bored!!
The gym is too intimidating
I Don’t Like It!
I am too tired!!
I don’t know what to do!

I need to take care of the family

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
 Target Heart Rate
Are you training at the right pace?

220-36= 184 (MHR) 184 x .60 = 110 (low) 184 x .80 = 147 (high)
My range is 110 – 147 (60-80%) (18 – 24)
Training Zones:
Warm-up Zone: 50-60%
Fat Burning Zone: 60-70%
Aerobic Zone: 70-80%
Anaerobic Zone: 80-90%
Red Line Zone: 90-100%
BASIC PRINCIPLES OF EXERCISE
(TRAINING)
Stages of Change
“WE ARE WHAT WE REPEATEDLY
DO.”
— ARISTOTLE
STEPS TO FITNESS
Write Your Personal
Fitness Goal
Pre-participation Checklist
Start Moving!
WRITE YOUR PERSONAL FITNESS
GOAL

My goal is to ______________________ for at least

(Write one favorite activity here)

__________ minutes ____________ times each week.

(minutes / day) (Number of times)
 PRE-PARTICIPATION CHECKLIST
YES NO
1. Has a doctor ever said you have heart trouble? ___ ___
2. Do you suffer frequently from chest pains? ___ ___
3. Do you often feel faint or have spells of severe dizziness? ___
___
4. Has a doctor ever said your blood pressure was too high? ___
___
5. Has a doctor ever told you that you have a bone or joint problem,
such as arthritis, that has been or could be aggravated by exercise?
___ ___
6. Are you over age 65 and not accustomed to any exercise? ___
___
7. Are you taking any prescription medications, such as those for
heart problems or high blood pressure? ___
___
8. Is there a good physical reason not mentioned here that you
should not follow an activity program? ___
___

**If you answer “yes” to any question, we advise you to consult with your physician
before beginning an exercise program.**
OK, NOW WHAT?
 Create an Action Plan:
1. Decide what you want (your goal)
2. Visualize achieving this goal
3. Write it down
4. Include details
5. Reread it often
6. Reward yourself

“There is no easy way out. If there were, I would have

bought it. And believe me, it would be one of my favorite
things.” Oprah Winfrey
FINAL TIPS FOR BEING MORE
ACTIVE
• Park the car farther away from your destination.

• Take the stairs instead of the elevator.

• Play with children or pets. Everybody wins.
• Take fitness breaks
• Perform gardening or home repair activities.
• Exercise while watching TV
• Keep a pair of comfortable walking or running shoes
in your car and office.
EXERCISE SAFELY AND WISELY
• Drink extra water
• Always warm-up & cool-down before
and after your workout
• Wear comfortable clothing
• Pay attention to any discomfort you may
feel during exercise
• Follow your doctor’s recommendations
concerning medications you may be
taking
BELIEVE…

…anything is possible!

“The only reason the bumble bee can fly is

because no one told him that he can’t!”