9. Exercise is a type or subcategory of physical activity. Therefore it
is incorrect to use physical activity interchangeably with exercise
because not all physical activities may be classified as exercise.
Specifically, exercise, according to a study by Buckworth and
Dishman, is the "planned, structured, repetitive bodily
movements that someone engages in for the purpose of
improving or maintaining physical fitness or health,"
10. 3 MAIN TYPES OF PHYSICAL ACTIVITY
•Aerobic activities
• Muscle-strengthening
activities
• Bone-strengthening
activities
12. AEROBIC ACTIVITIES
• An aerobic activity is also known as a cardio or endurance
activity. Aerobic physical activities improve the efficiency of
aerobic energy production and cardiorespiratory endurance.
• When you engage in these type of exercise, the large muscles
of your body, in your arms and legs, for instance, move in a
rhythmic manner for sustained period of time.
• Examples: hiking , skateboarding, brisk walking, running,
biking and sports such as swimming, basketball and tennis.
14. MUSCLE-STRENGTHENING ACTIVITIES
• Muscle-strengthening activities- Muscle-strengthening
activities are collectively called resistance training.
• Muscle-strengthening activities are primarily used to
improve muscular strength and muscular power. Such
activities make the muscles of the body work against
an applied force or weight; hence, the muscles do more
work than usual.
15. MUSCLE-STRENGTHENING ACTIVITIES
• Resistance training can sometimes be unstructured, as
when children play on playground equipment, climb trees,
and play tug-of-war, among others.
• Muscle-training activities can also be structured as when
free weights, weight machines, body weight, medicine
balls, resistance bands, and other similar implements are
used (e.g., weight training, resistance band training).
17. • Bone-strengthening activities-A bone-strengthening activity is also
referred to as a weight-bearing or weight-loading activity.
• It produces force on the bones that promotes bone growth and
strength.
• Bone-strengthening activities can also be aerobic and muscle-
strengthening in nature as they often involve a person's feet impacting
the ground, as in doing jumping jacks, hopping, skipping, running brisk
walking, and weight lifting.
• The impact against the ground produces a force that pushes the feet,
legs, and even arms to support one's body weight.
BONE-STRENGTHENING ACTIVITIES
18. Activity 1.
Make a log of 10 physical activities that you normally
do in a week. Distinguish each physical activity by type and
domain. Then in your own words, explain why you classified
each physical activity as such.
Example:
Physical Activity Type of physical
activity
Physical Activity
domain
Reasons Duration of
Physical Activity
1. Brisk Walking Aerobic/bone-
strengthening
Transportation Increase heart rate
and the impact
against the ground;
helps bone strength
15 minutes per day
19. RECOMMENDED PHYSICAL ACTIVITY
According to the WHO, it is important to be
scientifically informed about the
recommendations outlined by the FITT
(frequency, intensity, type and time) principle
as these recommendations are necessary to
produce health benefits.
20. Age Group Duration of
Physical Activity
Characteristics of Physical Activity
1. Children and
youth (5 -17
years old)
• Participation in at
least 60 minutes
of moderate to
vigorous physical
activity (MVPA)
daily in
accumulation (for
the entire day).
• Participation in
more than 60
minutes of
physical activity
provides
additional health
benefits.
• Most of the physical activity should
be aerobic.
• Muscle- and bone-strengthening
activities should be incorporated
with MVPA at least thrice a week.
• Bone-strengthening activities can
be performed as part of playing
games, running, or jumping.
• If children are currently doing no
physical activity, doing amounts
below the recommended levels will
bring more benefits than doing
none at all.
• A progressive increase in activity is
Suggested to eventually achieve the
target.
21. Age Group Duration of Physical
Activity
Characteristics of Physical Activity
2. Adults
(18 – 64
years old)
• Participation in at least 150
minutes of moderate-
intensity aerobic physical
activity throughout the
week, or at least 75 minutes
of MVPA throughout the
week, or an equal
combination of both.
• For additional health
benefits, adults should
increase their moderate-
intensity aerobic physical
activity to 300 minutes per
week, or engage in 150
minutes of vigorous-intensity
aerobic physical activity per
week.
• Aerobic activity should be performed
in sessions lasting at least 10
minutes.
• Muscle-strengthening activities
involving major muscle groups should
be done on two or more days a week.
• Adults that are inactive with disease
limitations will get health benefits if
they engage in some levels of activity
instead of none at all.
• Adults who currently do not meet the
recommendations for physical activity
should aim to increase the duration,
frequency, and eventually, the
intensity of their activities to
ultimately achieve the target
22. Age
Group
Duration of Physical Activity Characteristics of Physical Activity
3. Older
Adults
(65
years
old and
above)
• Participation in at least 150
minutes of moderate-intensity
aerobic physical activity
throughout the week, or at least 75
minutes of vigorous-intensity
aerobic physical activity
throughout the week, or an
equivalent combination of both.
• For additional health benefits,
older adults should increase their
moderate-intensity aerobic
physical activity to 300 minutes
per week, or engage in 150 minutes
of vigorous- intensity aerobic
physical activity per week, or an
equivalent combination of both.
• Aerobic activity should be performed
in sessions lasting at least 10
minutes each.
• Muscle-strengthening activities
involving major muscle groups
should be done on two or more days a
week.
• Older adults with poor mobility
should perform physical activity on
three or more days per week to
enhance balance and prevent falls.
• When older adults cannot do the
recommended amounts of physical
activity due to health conditions, they
should try to engage in physical
activities that they can still do.
23. BASIC FUNCTIONS OF ENERGY SYSTEMS
• Energy Systems and Movement
Knowledge on the functions of the different energy systems can make
a great difference when it comes to designing your own training program.
Learning how your body responds to different intensities and durations can
help you perform better and ensure your safety as well.
All body movement is fueled by energy. The supply of energy
released by the body is proportional to the intensity and duration of the
physical activity one is engaging in.
Energy is stored in the body in various forms such as carbohydrates,
fats, and proteins in phosphocreatine (also known as creatine phosphate).
The primary sources of energy are carbohydrate and fat combined with
protein.
24. The adenosine triphosphate (ATP) is a molecule that serves as a usable form of
energy. It is a major fuel source for the body.
The following paragraphs discuss the three different systems of metabolism to transfer
stored energy to form ATP: the phosphagen system, the anaerobic glycolysis, and the
aerobic system.
1. Phosphagen system -This system is the fastest way of acquiring energy to muscle.
Short bursts of intense activity such as five-second sprints or jumping are fueled
through this energy system. In this system, the creatine phosphate (CP) molecule found
in the muscles is used to produce ATP. The generation of ATP occurs rapidly during the
contraction of the muscle. The ATP is then quickly used up and replenished during rest
periods. Replenishing of the stored ATP by CP takes five to six minutes of recovery after
the end of the activity.
25. • Anaerobic Glycolysis
This system is the second fastest way of obtaining energy to
keep the muscle contracting. The term anaerobic means "without
oxygen." Like the phosphagen system, anaerobic glycolysis does not
require oxygen to generate energy. It involves the breaking down of
glycogen or glucose to create ATP.
Glucose, which is a form of carbohydrate, is stored in active
muscles and stored in the liver as glycogen
People competing in longer sprint events usually lose creatine
phosphate before they finish the event.
People engaging in activities such as playing volleyball,
running in mid-distance races, swimming, and participating in
competitive aerobics depend on anaerobic glycolysis for energy.
26. AEROBIC SYSTEM
Generally, not all physical activities or sports finish in less than
three minutes. Thus, a system is needed to generate energy for activities
longer than three minutes. This system is the aerobic or oxidative system,
which unlike the previous two systems, requires oxygen.
Although the aerobic system generates energy at a much
slower pace, it can produce. more energy than the phosphagen system or
anaerobic glycolysis. The aerobic system can continue to supply the body
with energy as long as there is continuous supplies of oxygen, glucose, and
glycogen (from carbohydrates, fats, and proteins). The aerobic system also
produces energy for a longer period of time as compared with the other two
systems.
