The document outlines the importance of physical activity and exercise for health, describing exercise as structured movement aimed at improving fitness. Regular physical activity helps reduce illness risks, manage weight, and improve mental health while promoting a healthy lifestyle through balanced nutrition, sufficient sleep, and personal safety. It also provides guidelines for creating a personalized exercise program tailored to individual fitness goals.

11. Physical Activity…
• It is a bodily movement produced by skeletal
muscles.
• It requires energy expenditures and produce
progressive health
benefits
• It requires only a low to moderate intensity of
effort.

12. Exercise…
• It is a type of physical activity that requires planned,
structured, and
repetitive bodily movement to improve or maintain one
or more
components of physical fitness.

13. Exercise Program…
• It is a planned activity detailing a range of
physical exercise and the
amount of time each exercise should be
performed where it is typically
tailored to individuals’ needs.

14. Regular physical activity improves health in the
following ways:
• Reduce the risks of any illness like heart disease, stroke,
type 2
diabetes, colon and breast cancer, high blood pressures etc.
• Helps the prevention of weight gain
• Helps with weight loss when combined with diet
• Increase cardio-respiratory and muscular fitness.
• Reduces depression

15. HEALTHY LIFESTYLE HABITS
• Participate in a lifetime physical activity program
• Eat right
• Maintain recommended body weight through adequate
nutrition
and exercise
• Sleep 6 to 8 hours every night
• Take personal safety measure
• Create your own exercise program:

16. Perform the following exercises:
Warm-up exercises
Dynamic stretching exercises
Cool down exercises

17. Fitness
Component
Goals Frequency Intensity Time Type
Ex. Flexibility Increase flexibility of hamstring
(muscles in back thigh) in 1 month
3 times a week Moderate 3 minutes,
2 times a day
Leg stretching
exercises
Flexibility
Strength
Cardiovascular
Endurance
Exercise Program
Directions: Plan a training session by going back to your fitness result and
goal and using the FITT Principle. Make use of the format below.
My Exercise Program