PHYSICAL ACTIVITY AND EXERCISE

Fitness is not about being better than someone Exercises that are done with the
else... It’s about being better than you used to intention of improving one's physical
be. health and maintaining a healthy
lifestyle are included in the concept of
Learning Objectives:
health-related fitness.
1. Appreciate the importance of Physical The five components of health-
Fitness in different aspects. related fitness include:
2. Enumerate and explain the different  cardiovascular endurance
types of physical activity and exercise.  muscle strength
3. Identify barriers in physical activity.  muscular endurance
4. Present basic workout routine.  flexibility
PHYSICAL ACTIVITY, EXERCISE AND  body composition
PHYSICAL FITNESS: 2. Skill-related fitness
Skill-related fitness is the
Physical activity, exercise, and physical capacity to perform during games and
fitness are terms that describe different sports. This level of physical fitness is
concepts. However, they are often confused needed to be able to perform the more
with one another, and the terms are sometimes technical parts of a wide range of sports.
used interchangeably. The study by The five components of skill-
Caspersen, Powell, and Christenson (1985) related fitness include:
about physical activity, exercise, and  agility
physical fitness: definitions and  balance & coordination
distinctions for health-related research  power
states that:
 reaction time
 Physical activity is defined as any  speed
bodily movement produced by skeletal
muscles that results in energy
THE IMPORTANCE OF PHYSICAL FITNESS:
expenditure. The energy expenditure
can be measured in kilocalories. To put it simply, physical activity and
Physical activity in daily life can be exercise is important for everyone. Children,
categorized into occupational, sports, adolescents, and adults of all ages need
conditioning, household, or other regular physical activity. Physical activity
activities. promotes good health, and you should stay
 Exercise is a subset of physical activity active throughout all stages of your life
that is planned, structured, and regardless of your body type or BMI.
repetitive and has as a final or an
Understanding the benefits of physical
intermediate objective the improvement
fitness and knowing how active you should be
or maintenance of physical fitness.
can help you maintain good health and
 Physical fitness is a set of attributes improve your overall quality of life. Here are a
that are either health- or skill-related. few benefits of regular physical activity that
Exercise is planned, structured and demonstrate the importance of physical fitness:
purposeful physical activity that aims to 1. Save money
increase physical fitness. Making healthy choices, such as
WHAT IS PHYSICAL FITNESS? engaging in regular physical activity, can
reduce your risk for many health issues
Physical fitness is the capacity of the and complications that can result in
body to do activities without undue exhaustion. expensive medical care.
Physical fitness can be divided into two 2. Increase your life expectancy
distinct categories: components of health- Numerous studies have shown
related fitness and components of skill-related that regular physical activity increases
fitness. life expectancy and reduces the risk of
premature mortality.
1. Health-related fitness There’s not a magic formula that
translates hours of physical activity into
hours of life gained, but research Make exercise and physical activity a
suggests that people who are more permanent part of your daily routine!
active tend to be healthier and tend to
live longer.
3. Reduce your risk of injury TYPES OF PHYSICAL ACTIVITY:
Regular exercise and physical
activity increase muscle strength, bone Key facts:
density, flexibility, and stability. Physical  Insufficient physical activity is one of the
fitness can reduce your risk for and leading risk factors for death worldwide.
resilience to accidental injuries,  Insufficient physical activity is a key risk
especially as you get older. factor for non-communicable diseases
For example, stronger muscles (NCDs) such as cardiovascular
and better balance mean that you’re diseases, cancer and diabetes.
less likely to slip and fall, and stronger  Physical activity has significant health
bones mean that you’re less likely to benefits and contributes to prevent
suffer bone injuries should you take a NCDs.
tumble.  Globally, 1 in 4 adults is not active
4. Improve the quality of life enough.
A sedentary lifestyle and a lack of
 More than 80% of the world's
physical activity can take a toll on a
adolescent population is insufficiently
person’s body. Physical inactivity is
physically active.
associated with an increased risk for
 Policies to address insufficient physical
certain types of cancer, numerous
activity are operational in 56% of WHO
chronic diseases, and mental health
Member States.
issues.
 WHO Member States have agreed to
Exercise, however, has been
reduce insufficient physical activity by
shown to improve mood and mental
10% by 2025.
health, and provides numerous health
benefits. Of course, physical fitness also The term physical activity describes many
allows you to do things that you may not forms of movement, including all activities that
otherwise be able to do. involve the large skeletal muscles.
5. Stay active
Staying active and healthy allows Activities that involve the small skeletal
you to do activities that require a certain muscles are important (e.g., playing board
level of physical fitness. For example, games, drawing, writing, etc.) are important,
hiking to the top of a mountain is a but they do not provide the health benefits of
rewarding experience that instills a activities that involve the large skeletal muscles
sense of accomplishment and provides and require substantial energy expenditure.
spectacular scenery, but there are Physical activity is also defined by its:
people who cannot experience this due
to fitness limitations. Being active  Duration is the amount of time spent
means that it’s easier to stay active as participating in a physical activity
you get older. session.
6. Improve your health  Intensity is the rate of energy
There are numerous health expenditure.
advantages to physical fitness. Regular  Frequency is the number of physical
exercise and physical activity promote activity sessions during a specific
strong muscles and bones. It improves time period (e.g., one week)
respiratory, cardiovascular health, and
Programmed, Lifestyle, and Work physical
overall health. Staying active can also
activity all build upon each other. They help
help you maintain a healthy weight,
meet physical activity goals, reduce boredom,
reduce your risk for type 2 diabetes,
and keep both mind and body challenged!
heart disease, and reduce your risk for
These activities help weight management and
some cancers.
benefit your health.
In other words, staying active is a
crucial part of maintaining good health Here are some examples of each type of
and wellness. activity. Find areas where you can add or
improve.
 Walk down the hall to talk to a co-
worker instead of picking up the
telephone or sending an e-mail
 Walk during your lunch break
PROGRAMMED  Keep a resistance band or
stability ball in your office

WORK 3. Lifestyle Activities

LIFESTYLE  Walk or ride a bicycle for
transportation instead of car or
WORK bus
 Mow the grass, rake the leaves,
and weed the garden
 Get off the bus one stop early,
1. Programmed Activities
and walk the rest of the way
a. Aerobic Activities:
 Walk every hole if you play golf
 Walking
 Walk the dog
 Jogging
 Do some extra laps when you are
 Stair climbing
shopping at the mall Chop or split
 Swimming
wood
 Water walking
 Wash your car / motorcycle
 Water aerobics
 Vacuum often
 Gardening
 March in place during TV
 Dancing (any type)
commercials
 Aerobics classes
 Bicycling TYPES OF EXERCISE:
 Roller or ice skating Exercise consists of activities that are
 Snow skiing planned and structured, and that maintain or
 Chair exercises improve one or more components of physical
 Machines: fitness.
1. Treadmill
2. Stationary bike We all exercise for different reasons and
3. Rowing machine in different ways. Maybe you do weight training
4. Ski machine to build up your strength, yoga to relax or
5. Elliptical trainer football to improve your fitness. Each of these
benefits your health in different ways.
 Sports:
1. Basketball Whatever your motivation for exercise,
2. Tennis the best way to ensure all-round fitness and
3. Golf health is to do a mix of three different types.
b. Strength Activities: The three main types of exercise are aerobic,
 Free weights (dumbbells) strength and flexibility exercise.
 Resistance tubes & bands
1. Aerobic Exercises
 Circuit machines
For a healthy heart, lungs and
 Conditioning exercises muscles, it’s important to take part in
 Medicine balls regular aerobic exercise. This will also
c. Flexibility Activities: improve your fitness levels. Combine
 Stretching aerobic exercise with a balanced diet
 Yoga and you’ll be on the right track to
 Tai Chi maintaining a healthy weight too.
2. Work Activities a. Swimming
 Take the stairs instead of the Swimming exercises your
elevator whole body and doesn’t put any
 Stand up while you’re talking on stress on your joints. It’s a great
the telephone choice if you have any problems
with your joints, such as arthritis.
b. Cycling
Cycling is good for sometimes hear it called resistance
improving your fitness and training. You can use:
strengthening your upper leg  rubber (resistance) bands
muscles. It also helps with  free weights (such as dumb-
balance and is a good way of bells)
getting around – much faster than  weight-lifting machines
walking.  your own body weight (such
c. Team sports as doing press-ups)
Team sports, such as
football, are an excellent way to Doing some regular strength
stay motivated because you all training will bring a range of health
rely on and support each other. benefits such as:
There are plenty to choose from  helping you to improve your
and they are a great opportunity strength, posture and balance
to socialize while improving your  keeping your bones healthy
fitness.  keeping your blood pressure
d. Brisk walking healthy
Brisk walking (fast enough
Having more muscle burns up
to feel slightly out of breath) is
lots of calories too, so building it up will
great aerobic exercise for
help you to stay a healthy weight.
everybody, no matter what age
you are. It’s also a good choice if 3. Flexibility Exercises
you’re just starting to exercise as Flexible muscles allow us to keep
you can easily build it into your mobile and active. It’s important to do
everyday life. some regular exercises to improve your
e. Running and athletics range of motion. Flexibility exercises
Running burns more involve slowly stretching your muscle
calories than walking and groups without jerking or bouncing.
improves your fitness. You need These all focus on suppleness
hardly any equipment (apart from and flexibility. You gently ease and
a good pair of running shoes) and stretch your body into different positions,
you can vary your routes to make and then hold these while concentrating
it more enjoyable. Listen to some on your breathing. You might be
good tunes to keep going! surprised at how much they can
Athletics is one of the easiest increase your flexibility and strength.
sports to get into because you Some of these may also help you to
don’t need much equipment and relax and improve your balance.
you can really get your heart rate
BARRIERS TO PHYSICAL ACTIVITY:
going. You can compete in
events all over the country to stay Many technological advances and
motivated. conveniences that have made our lives easier
f. Aerobics and less active, many personal variables,
This is the definition of including physiological, behavioral, and
aerobic exercise and can be a psychological factors, may affect our plans to
fantastic workout and a great way become more physically active.
to meet people too.
Understanding common barriers to
physical activity and creating strategies to
g. Triathlon overcome them may help make physical
An endurance sport, activity part of daily life. People experience a
triathlon brings together running, variety of personal and environmental barriers
cycling and swimming for an to engaging in regular physical activity.
intense workout. 1. Personal Barriers
2. Strength Exercises With technological advances and
Strength training involves moving conveniences, people’s lives have in
your muscles against some kind of many ways become increasingly easier,
resistance, which is why you’ll as well as less active. In addition,
people have many personal reasons or  facilities
explanations for being inactive. The  illness or injury
most common reasons adults don't  transportation
adopt more physically active lifestyles  partner issues
are cited as:  skill
 insufficient time to exercise  safety considerations
 inconvenience of exercise  child care
 lack of self-motivation  uneasiness with change
 non-enjoyment of exercise  unsuitable programs
 boredom with exercise
 lack of confidence in their
ability to be physically active
(low self-efficacy)
 fear of being injured or having
been injured recently
 lack of self-management
skills, such as the ability to set
personal goals, monitor
 progress, or reward progress
toward such goals
 lack of encouragement,
support, or companionship
from family and friends
 non-availability of parks,
sidewalks, bicycle trails, or
safe and pleasant walking
 paths close to home or the
workplace
2. Environmental barriers
The environment in which we live
has a great influence on our level of
physical activity. Many factors in our
environment affect us. Obvious factors
include the accessibility of walking
paths, cycling trails, and recreation
facilities.
Factors such as traffic, availability
of public transportation, crime, and
pollution may also have an effect. Other
environmental factors include our social
environment, such as support from
family and friends, and community spirit.
It is possible to make changes in our
environment through campaigns to
support active transportation, legislation
for safer communities, and the creation
of new recreation facilities.

The top three barriers to engaging in physical

activity across the adult lifespan are:
 time
 energy
Other barriers include:
 cost