Physical Activity and Exercise

Physical Activity
And Exercise
Physical Activity involves any bodily movement
caused by muscular contractions that result in the
expenditure of energy. It is usually classified
according to its purpose such as occupational,
transport-related, household, and recreational.
Many people believe that one should engage in
sports and exercise to be active, which is
misconception. In fact, sports and exercise are just
part of the activities that can be classified under
recreational physical activity.
Exercise is a planned program of physical
activities usually designed to improve physical
fitness with the purpose of increasing physical
fitness level. While physical activity is different
from exercise, research shows that both
physical activity and exercise can improve
one’s well-being. It should be noted that the
protection conferred by being fit is higher than
being physically active.
Physical Fitness is a condition that allows the
body to effectively cope with the demands of
daily activities and still has the energy to enjoy
other active leisure activities. In relation to
health and wellness, experts have identified
several components that an individual should
maintain at an adequate level to remain healthy
and reduce the risk of premature death, disease
and injury.
2 types of Physical Fitness
Health Related Fitness are important in

preventing injuries and non-communicable
diseases such as heart disease and cancer. It is
primarily associated with disease prevention and
functional health.
Skill-Related Fitness also called functional

movement exercise, enhance athleticism and
improve efficiency at everyday tasks. These
programs usually involve exercises that
simultaneously work different muscle groups.
Health Related Fitness Skill Related Fitness
Components Components
Aerobic activity Agility
(Cardiovascular
Endurance)
Muscular Strength Balance
Muscular Endurance Speed
Flexibility Power
Body Composition Reaction Time
Coordination
HEALTH RELATED FITNESS
1. AEROBIC CAPACITY – also known as

Cardiovascular Endurance. It is the ability of the
heart, lung and blood vessels to supply oxygen
and nutrients to the working muscles efficiently in
order to sustain prolonged rhythmical exercises.
The ability to deliver and utilize oxygen is an
indicator of a healthy heart.
2. MUSCULAR STRENGTH – it is the ability of
the muscle to generate the greatest force. One
repetition maximum is the heaviest load that can
be lifted in one repetition. A good strength level
protects an individual from severe injuries when
he/she slips or falls.
3. MUSCULAR ENDURANCE – it is the
ability of the muscle to resist fatigue while
performing multiple repetitions of a
submaximal load (the idea of training within
65-85% range). It can also refer to the period
of time in which a muscle is able to hold a
contraction. Muscular endurance is needed
to deter injuries that commonly occur when
the individual is tired.
4. FLEXIBILITY – it is the ability to move
a joint without pain over its entire range
of motion. It is affected by the structure
of the joint and the muscles surrounding
the joint. An adequate degree of
flexibility is important to prevent injury
and to maintain body mobility.
5. BODY COMPOSITION – it refers to the
total make-up of the body using the concept
of two component model the lean body mass
and the body fat. It is often reported as the
ratio of fat mass with the overall body mass.
Many non-communicable diseases are
associated with obesity or having too much
fat especially around the abdominal area.
SKILL RELATED FITNESS
1. SPEED – it is the ability to cover a
distance in a short amount of time.
Speed is very important factor in
many sports and activities. Short runs
are used to evaluate speed.
2. POWER – it is the ability to perform

with strength at a rapid pace. Strength
and speed are both involved in power.
Football players, swimmers, shot-
putters, discus throwers, and high
jumpers are examples of athletes who
typically have a high degree of power.
3. AGILITY – it is the ability to change the
position of your body and to control the movement
of your whole body. Agility is an important quality
in many sports, because you must change
direction rapidly and always have your body under
control. It is the ability to move quickly and to
easily change direction.
4. BALANCE – it is the ability to keep

an upright posture while either standing
still or moving. It refers to your ability
to adjust your body position to remain
upright.
5. REACTION TIME – it is an
amount of time it takes to start a
movement once your senses
signal the need to move. It refers
to how quick you can respond to
an external stimulus.
6. COORDINATION – it is the integration

of eye, hand, and foot movements. It
requires you to be able to see an
external object and respond precisely
with your hands and/or feet to meet a
pre-determined objective.
IMPORTANCE OF AN ACTIVE LIFESTYLE
1. Improves bone, joint, and muscle strength.
2. Develops motor control and coordination.
3. Helps maintain a healthy body composition.
4. Improves the psychological functioning of an individual.
5. Increases the efficiency of the lungs and the heart.
6. Increases muscle strength and endurance.
7. Protect from musculoskeletal problems such as lower back pain.
8. Possibly delays the aging process.
9. Reduces the risk of cardiovascular diseases such as coronary
artery disease and stroke.
10. Promotes healthy cholesterol level.
11. Helps regulate blood pressure.
12. Decreases risk of Type 2 diabetes.
13. Reduces the risk of breast and colon cancer.
14. Improves control over anxiety and depression.
15. Builds self-esteem and social interaction.
Power – Standing long Jump
Power – Standing long Jump
Agility Test
Reaction Time
Stick Drop
Test
Coordination – 2 minutes
Balance – 1 leg balance

Physical Activity and Exercise

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Physical Activity and Exercise

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Physical Activity

Health Related Fitness are important in

Skill-Related Fitness also called functional

1. AEROBIC CAPACITY – also known as

2. POWER – it is the ability to perform

4. BALANCE – it is the ability to keep

6. COORDINATION – it is the integration

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