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

Lifestyle – physical activity typically performed Physical activity play – play activity that
on a routine basis (e.g., walking, climbing stairs, requires substantial energy expenditure (e.g.,
mowing or raking the yard), which is usually playing tag, jumping rope).
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 outcome requires people to move their own weight.
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
exercise that overloads muscles by
forcing the muscles to work at a
higher level than usual.
Isokinetic. Muscle-fitness exercise in
which the amount of force equals the
amount of resistance, so that no
movement occurs.
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.
Flexibility (Stretching). Exercise
designed to stretch muscles and
tendons to increase joint flexibility or
range of motion. Specific flexibility
exercises need to be done for each
part of the body.
Isotonic. Muscle-fitness exercise in
which the amount of force exerted is
constant throughout the range of
motion, including muscle shortening
(concentric contractions), and muscle
lengthening (eccentric contractions).
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
fitness physical fitness
A set of physical A physiological state of
attributes related to a well-being that reduces the
person’s ability to risk of hypokinetic disease;
perform physical a basis for participation in
activity successfully, sports; and a vigor for the
without undue strain tasks of daily living.
and with a margin of Components include
safety. cardio-respiratory
endurance, muscle strength
endurance, flexibility, and
body composition.
Skill-related
physical fitness
Common components of
physical fitness (e.g.,
agility, balance,
coordination, speed, power,
reaction time) that enable
participation in sports and
other physical activities;
also called performance or
motor fitness.
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!”