●Physical Activity

It refers to any bodily movements caused by muscular contractions that result in the expenditure of
energy.
●Physical Fitness
A general state of health and well-being and, the ability to carry out tasks without undue fatique and
have an extra energy for leisure and recreational activities.
● Physical Fitness Test - is a set of measures designed to determine a student’s level of physical fitness.

The Principles of Physical Activity

1. The principle of specificity implies that to become better at a particular exercise or
skill, you must perform that exercise or skill.
2. Principle of Overload is the most basic principle that indicates doing “more than
normal” for improvement to happen.
3. Principle of Progression is a gradual increase in exerting effort or load that is done not
too slowly, nor too rapidly.
This principle aids safe and effective results.
4. Principle of Reversibility development of muscles will take place if regular movement
and execution is done, and if activity ceases, it will be reversed.

The F.I.T.T Principle of Physical Activity

Frequency = How often you exercise/ number of meetings in a week
Intensity = How hard you exercise/ the effort level of exercise
Time = How long you exercise/period covered in an exercise session/
Type = What kind of exercise/ kind of activity

Aerobic Exercise is any physical activity that makes you sweat, causes you to breathe harder, and gets
your heart beating faster compared to when you are at rest. It is a physical activity in which people
move their large muscles in a rhythmic manner for a sustained period.
Aerobic fitness is the ability of the body’s cardiovascular system to supply energy during continuous
physical activities such as biking and running.
Muscular strength is described as the ability of the muscles to exert a force during an activity such as
lifting weights.
Resistance training is a type of exercise that increases lean muscle mass, which is particularly
important for weight loss, because lean muscle burns more calories than other types of tissue.
Static stretching is most often recommended for general fitness.
Active Static in this type of stretching, the stretch is held by the strength of agonist muscles (muscles
responsible for the movement). This form of stretching is used in yoga and martial arts.
Passive Static Stretching in this type of stretching, you hold the limb to perform the stretch without
any assistance such as a bar or bands.
Dynamic Stretching is stretching with movement. The body transitions gradually into a position and
this movement is repeated as you increase your reach and range of motion.
Part of an Exercise Program

An exercise workout has three components: warm-up, exercise load, and cool-down.
A warm-up is essential prior to the actual workload as it prepares the body for
more strenuous activity. It increases the blood flow to the working muscles.
without an abrupt increase in lactic acid accumulation.
2. The exercise load or workout load is the program activity that would stimulate
beneficial adaptation when performed regularly.
3. Cool-down is essential after a workout as it permits the pre-exercise heart rate
and blood pressure for a gradual recovery. Cooling down may be most vital for
competitive endurance athletes, like marathoners, because it helps regulate
blood flow.

Reminder:

1. If you want to know how much effort you will exert for improvements to happen in your
exercises, you must know first your predicted maximum heart rate (PMHR)
2. The proper technique in getting your heartbeat on your radial pulse site is taken from the radial
artery at the wrist, in line with the thumb, using tips of the pointer and middle fingers.

Target Heart Rate- determines if an individual’s heart rate is within the target zone during physical
activity.
How to get your Target Heart Rate:

1. Get the Maximum Heart Rate.

MHR = 220 - ________ (your age) MHR =____________

2. Determine the Heart Rate Reserve.

HRR = MHR – ______________ (Resting Heart Rate) HRR= _____________

3. Take 60% and 80% of the HRR

a. 60% x HRR = _________ b. 80% x HRR = _________

4. Add each HRR to the Resting Heart Rate (RHR) to obtain the Target Heart Rate

(THR) range.
a. 60% HRR ___ + ______ = ______ beats per minute (RHR)

b. 80% HRR ___ + ______ = ______ beats per minute (RHR)

Note: Your resting pulse rate is the number of times your heart beats per minute after you are at rest.

Methods Used to Assess Physical Activities in Terms of Intensity:

1. Talk Test-This determines the extent a person has enough breath to be able to speak during activity.
· Low intensity level – should be able to sing
· Moderate Intensity level – should be able to carry on a conversation
· Vigorous Intensity level – too out of breath to conduct a conversation.

● Heart rate is the number of times a person’s heart beat per minute.

● An assessment of the intensity of exercise based on how you feel is called rate of perceived exertion.

● Pace refers to the rate or speed of doing physical activities.

● Pacing allows you to change the way you perform or complete an exercise or physical activity so that
you can successfully see changes.

● Each time our heart beats, it pumps blood into the arteries of our body. Every time it happens, there is
a surge of blood which we can feel by holding our fingers against an artery. The surge of blood is called
Pulse.

● The formula in getting your predicted maximum heart rate is

Maximum Heart Rate:

MHR = 220 - ________ (your age) MHR =____________

● RPE (The Borg Rating of Perceived Exertion (RPE) is a way of measuring physical activity intensity
level). is described as an assessment of the intensity of exercise or in doing an activity based on how you
feel.

● For moderate-intensity physical activity, your target heart rate should be between 64% and 76% of
your maximum heart rate. If you are already a 50-year-old male, what should be the range of your heart
rate during physical activity?

between 108 and 128 bpm or between 109 and 129 bpm

● Part of the development of the adolescent is to engage in physical activities at least 60 minutes a day.

● According to WHO, having a sedentary or inactive lifestyle is considered a high-risk factor in the
development of many non-communicable diseases.

● Physical inactivity was identified as the fourth leading risk factor for global mortality (6% of deaths),
according to the World Health Organization in 2010.

● Sportsmanship is defined as the conduct (such as fairness, respect and graciousness in winning or
losing) becoming to one participating in sport.
● Recreation center is a facility used in physical activities and exercise that is open to the public where
meetings are held, sports are played, and there are activities for young and old people.

● . Etiquette is defined as the customary code of polite behavior in society or among members of a
particular profession or group.

● Dumbbell is a commonly used equipment in gyms or even at home and it works on the shoulders,
chest, biceps, and triceps. Usually made of metal with cast iron.

Proper Etiquette and Safety Standards in Facilities

1. Read the rules and regulations of the place. We must be knowledgeable in various rules
inside the premises. If you have any questions, you must ask the information desk
personnel or the person in charge.
2. Maintain cleanliness and orderliness. Cleanliness is one basic etiquette we must always
observe.
3. Be mindful of others. Always consider other people’s time and space. Do not distract
them!

Proper Handling of Equipment.

1. Read the manual carefully. Before using any equipment, you must read the manual guide to
know its proper use.

2. Be alert and aware on how to use the equipment. You must be alert in using certain equipment
and if you encounter certain problems, you must report it immediately.

3. Take good care of the equipment. You must maintain its standard and must be clean after
usage.

Facilities Used in Physical Activities and Exercise

1. Parks – it contributes to the health and well-being of the communities that surround them or
It improves the health and welfare of the neighborhoods around them.
Because it is free, many Filipinos are conducting their activities here, examples are Zumba, jogging,
walking, running, and other activities.
2. Recreation Center –A public building where events are hosted, sports are practiced, and there are
activities for children and adults

Equipment used in Physical Activities and Exercise

● Beanbags - Small bags filled with any of several materials are often used for games.
● Balls (various sizes, weights, hardness, bounce-ability, shape) o Tennis ball o Plastic ball o Sponge balls
o Paper balls o Foam footballs, soccer balls
● Balloons – commonly used with a physical activity named Balloon Toss. It develops skills in throwing
or tossing a balloon straight up in the air, and aids catching balloon.
● Pylons (buckets, rocks, chalk) – it helps develop movement skills.
● Hula Hoops – It is usually made of plastic used for coordination balance, mobility, kicking, hand/eye
coordination, running, jumping.
● Skipping ropes - It is made of strings, wool and rope that strengthens the upper and lower body and
can burn a lot of calories.
● Measuring object (stick, rope, measuring tape, paper)
● Plastic hockey stick – It helps develop hand-eye coordination and timing in using this in physical
activity.
● Chairs – a common equipment in your house. You can use this in many physical activities and
exercises. Some benefits of using a chair are better flexibility, range of motion, increased blood
circulation and increased muscle strength.
● Scarves– It can be a tissue, handkerchief, paper towel and socks if you don’t have scarf. It helps
develop one’s motor skills.
● Dumbbell – Usually made of metal with cast iron commonly used in gyms or even at home, it works
on the shoulders, chest, biceps and triceps.