2. Physical Activity and Exercise
Physical activity is a term that
includes sports, dance, and
activities done at work or at
home, such as walking,
climbing stairs, or mowing
the lawn.
Exercise is a planned,
structured, repetitive
movement intended to
improve or maintain physical
fitness
4. The COMPONENTS
of Physical Fitness
Health - Related
Component
Skill - Related
Component
It helps you
stay healthy
It helps you perform
well in sports and
activities that require
certain skills
5. Overeating and a Sedentary
Lifestyle.
Sedentary living- is a way of life that
requires little movement or exercise.
26. Aerobic Exercise
• “Aerobic” means “with oxygen”
• Aerobic exercises are long, uninterrupted (no
rest) periods of physical activity at a low to
moderate level of intensity.
• The heart is able to supply the muscles with
the oxygen needed.
28. Anaerobic Exercise
• Means “without oxygen”
• Anaerobic exercises are short and performed
at a high intensity
• The heart cannot supply blood and oxygen as
fast as muscles use it.
29. Examples of Anaerobic Activities
• Football
• Basketball
• Baseball
• Sprinting
• Weight lifting
30. Does that mean that anaerobic
exercise is bad?
Absolutely NOT!
However: It is important to know that
aerobic exercise has been shown to have
more health benefits than anaerobic
exercise.
32. STRENGTH
Can be defined as :
THE ABILITY OF A MUSCLE OR MUSCLE GROUP TO APPLY FORCE AND
OVERCOME RESISTANCE
There are 3 different types of Strength
Static or Isometric – When FORCE is applied to a NON-MOVING OBJECT.
Dynamic or Isotonic – Which involves the MOVEMENT of the muscles / joints
etc. against a MOVING object.
Explosive – Which involves all the athlete’s strength going into a QUICK
MOVEMENT.
33. Flexibility
Improvement of flexibility
Ballistic stretching
Momentum generated from repeated bouncing to stretch.
Not recommended- may overstretch the muscle.
Static stretching
Slowly moving into a stretching position and holding for a
certain period of time (10-30 seconds; 5 times).
Contract-relax technique
Relaxing of the muscle to be stretched by contracting the
opposite muscle (hamstrings/quadriceps)
Measurement of flexibility-goniometer
34. FLEXIBILITY
“REFERS TO THE RANGE OF MOVEMENT AT THE JOINT.”
Can be improved by STRETCHING the muscles and tendons
and by extending the ligaments and supporting tissues
BEYOND THEIR NORMAL RANGE OF MOVEMENT.
There are 3 different types of stretching
Static Stretching - EXTENDING a limb beyond its normal range. The
position is held for at least 10 seconds.
Active/Dynamic Stretching – Extending a joint beyond its normal
limit, and repeats this RHYTHMICALLY over a period of 20 seconds.
Passive Stretching – Joint flexibility is improved by EXTERNAL
FORCE caused by partners or coaches who move the limb to its end
position and keep it there for a few seconds.
36. F - Frequency (How often to
exercise)
This will vary from several times per day to 3-
6 times per week depending on the exercise
intensity and time.
11/6/2023
36
37. I - Intensity (How hard to
exercise)
45%-80% of an individual’s maximal
functional capacity determined by a treadmill
test.
11/6/2023
37
38. T - Time (How long to exercise)
Exercise should be sustained for 30-60
minutes, for a minimum of 3 hours per week
up to 5 hours per week.
11/6/2023
38
39. T - Type (The type of exercise)
Walking, jogging, aerobic dance, bicycling,
swimming, rowing, cross-country skiing, etc.
11/6/2023
39
40. IDENTIFY WHAT
FITT Principle is being described
What does each letter in FITT stand for?
How OFTEN should you exercise?
Frequency
How HARD should you exercise?
Intensity
How LONG should you exercise for?
Time
What KIND of exercise should you do?
Type
42. INTENSITY
How hard to exercise
Minimum – heart rate above the lower limit of
your training range
Maximum – heart rate below the upper limit of
training range
43. TYPE
The kind of exercise you choose to participate in
Minimum – low impact exercise – walking
Maximum – high impact exercise - running
44. TIME OR DURATION
How long to exercise
Minimum – 15 minutes
Maximum – 30 minutes
45. Types of Exercise
Calisthenics. Isotonic muscle-fitness
exercise that overloads muscles by
forcing the muscles to work at a
higher level than usual.
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.
Isokinetic. Muscle-fitness exercise in
which the amount of force equals the
amount of resistance, so that no
movement occurs.
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).
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.
46. 3 types of resistance exercises
STRENGTH
Isometric Exercises
Activities that uses muscle strength with little or no movement
of the body part
Pushing against a wall or another immovable object
Isotonic Exercises
Activities that combines muscle contraction and repeated
movement
Calisthenics, push-ups, sit-ups, rowing machine
Isokinetic Exercise
Activities in which a resistance is moved through an entire
range of motion at a controlled rate of speed
Stationary bike, treadmill designed to control resistance and
speed
47. Benefits of Regular Physical Activity
Improved cardiorespiratory fitness
Reduced cancer risk
Improved bone mass
Improved weight control
Prevention of diabetes
Improved immunity
Improved mental health and stress management
Longer life span
49. Fitness requires a commitment to live a
life-style that includes good health habits.
Good medical
and dental
care
Good Nutrition
Sufficient Rest
Stress Management
Exercise
Don’t
abuse
drugs
