This document discusses physical activity, physical fitness, and their health benefits. It defines physical activity as body movement that uses energy, and lists examples like walking, gardening, and playing sports. Regular physical activity can improve bone and heart health, decrease body fat, and reduce depression symptoms. Both moderate activities like brisk walking and vigorous ones like running are recommended for health. Physical fitness refers to the body's ability to work efficiently and includes components like cardiovascular endurance, muscular strength, body composition, and flexibility. Engaging in aerobic activities can help exercise the whole body for long periods.

1. PHYSICAL ACTIVITIES
AND FITNESS

2. Physical
Activity
the movement of the body that uses energy
Examples
1. walking
2. gardening
3. briskly pushing a baby stroller
4. climbing the stairs
5. playing soccer
6. dancing

3. Physical activities can...
improve bone health
improve cardiorespiratory and muscular fitness
decrease levels of body fat
reduce symptoms of depression

4. • For physical activity can improve
health and quality of life of all
ages, even if you have a chronic
disease or disability.

5. Physical
activities can
lower the risk
of:
1. early death
2. coronary heart disease
3. stroke
4. high blood pressure
5. type 2 diabetes
6. breast and colon cancer
7. falls
8. depression

6. • For health benefits,
physical activity should be
moderate or have
vigorous intensity

7. Moderate
physical
activities
includes:
1. walking briskly
2. bicycling
3. general gardening
4. dancing
5. golf
6. water aerobics
7. canoeing
8. tennis

8. Vigorous physical activities includes:
1. running/jogging
2. walking very fast
3. bicycling
4. heavy yard work
5. swimming
6. aerobics
7. basketball
8. tennis

9. Physical Fitness
• refers to the ability of your body systems
to work together efficiently to allow you
to be healthy and perform activities of
daily living

10. 5 principal parts of physical fitness
1. cardiovascular
endurance
2. muscular
strength
3. muscular
endurance
4. body
composition
5. flexibility

11. Cardiovascular endurance
• It is the effective delivery of oxygen to the working muscles
through the heart, lungs and circulatory system
Examples :
1. running
2. jogging
3. swimming
4. dancing
5. boxing

12. Muscular
strength
It is the ability a muscle to produce force and work
Examples:
1. lifting weights
2. hill walking
3. push up
4. dancing
5. cycling

13. Muscular endurance
• It is the ability of the muscle to contract repeatedly
overtime.
Examples:
1. plank
2. walking lunges
3. sit ups
4. push ups
5. body weight squats

14. Body composition
• It is the distribution of the weight by looking at the
percentage of muscles, fat, bones and organs in the body
Examples:
1. pushups
2. swimming
3. aerobics
4. stretching
5. running/jogging

15. Flexibility
• It is the ability of the body to go through the full range of
motion
• It can help prevent injury
Examples?
1. stretching
2. yoga
3. tai chi
4. pilates

16. • A physical fit person can exercise the whole body for a long period
of time
• Aerobics activities make you breathe deeply for an extended period
of time
Examples:
1. jogging
2. aerobic dance
3. swimming
4. basketball
5. soccer
6. bicycle
7. brisk walking for long distances