Pathfit 2

Physical ACTIVITY
AND PHYSICAL
EXERCISE
Group 1
 Learning Objectives

01 02 03
Define physical activity and Distinguish between physical Understand the four types of
discuss the benefits of physical activity and physical exercise. physical exercise and learn how to
activity as well combine physical activity with
exercise.
What kind of physical activity do
you do every day?
 What is Physical
ACTIVITY?
The World Health Organization (WHO)
defines physical activity (PA) as any bodily
movement produced by skeletal muscles
that involves energy expenditure.

Some examples of physical activity are

walking, biking, skating, dancing, sports,
outdoor recreation, and play.
 Health-Related Fitness

Physical activity is one of the most effective ways for people to enhance
their health, that is vital for children, adolescents, and adults of all ages.
Needs for Physical Activity
Adolescents,children and adult of all ages
that engaged to physical activity of most
effective ways to to enhanced their health
If you're regularly taking this activities
you may gain:

•reduce the risk of having significant •bones accuracy, muscle and joints
health issues such as heart diseases strengths,less prone to osteoporosis.

•lower the risk of chronic •reduce chances of slipping

diseases and avoid premature death
•fast recovery from illness
• weight management
•feel better, more energy,better mood,
•cholesterol levels decreased better sleeping schedule

• lower blood pressure •and last mentally stable and healthier

Physical Activity also
helps to depression
Physical Activity can benefit to people with
depression by:
stress management
increased social interactions
improve the mood and sleep pattern
improve the brain chemicals such as
serotonin, endorphins and stress
hormones
Physical Activity benefits to the Community:

•increase the level of economic development and

employment
•boost property values
•encourage neighborhood revitalization
•reduce the cost of health care
 People's lives are becoming more sedentary as a result of the
increased use of motorisk vehicles and the increasing use of
computers for work, education, and leisure.

According to research, sedentary activity is associated with the

following unfavorable health effect.

Health Risks of Sedentary Life

 How TO Increase
Physical Activity?
✔️Whenever possible, walk instead of driving-
✔️Walk from your home to school.
✔️Use the stairs instead of using the escalator or
elevator.
✔️Instead of watching TV, go for a half-hour stroll.
✔️Walk instead of taking the jeepney or bus.
✔️Park further away from the mall and then walk ,
✔️Make walking on Saturday mornings a family
habit.
✔️Swap off a Sunday drive for a Sunday walk
 How TO Increase
Physical Activity?
✔️Do gardening work or home repairs.
✔️Perform yard chores. Get your lids to help you rake, weed, or plant.
✔️Do some household chores
✔️Participate in an exercise group and enroll your family in local sports
teams or lesson.
✔️Perform sit-ups in of the television, Hold a sit-up contest with your
family.
✔️Select an activity that fits in to your everyday routine.
✔️If the weather is poor, use a workout video.
✔️Spend at least 30 minutes each day playing with your family.
✔️Dance to music together with your family.
✔️Select activities that you enjoy. Inquire with your family about their
preferred activities.
✔️Explore alternative physical activities
Physical Physical
Activity VS Exercise
Physical Activity
is any movement that requires energy from the muscles. In
other words, it is any movement by a person.

Physical Exercise
is defined as movement that is planned, systematic, repetitive,
and intentional. It can also be used to develop or maintain
physical fitness
Four Different Types of
Physical Exercise
Muscular Strength
Muscular strength is the capacity of the muscle
to produce force during a relatively short period
of time.

Muscular Endurance
Muscular endurance is the highest amount of
force that a muscle group is able to pull or push
in a single contraction.
 BALANCE
balance is the ability to stay upright or stay in control of
body movement, and coordination is the ability to move
two or more body parts under control, smoothly and
efficiently.
 Flexibility
Flexibility is the ability of a joint or group of joints to move
through their full range of motion without pain or restriction.

Even though flexibility varies a lot from person to person,

everyone needs to stay within certain minimum ranges to keep
their joints and bodies healthy.
 BENEFITS of ReguLAR Physical EXERCISE
Regular physical exercise is one of the simplest ways to lower your risk of chronic
disease and improve your quality of life.
Make regular exercise a priority in order to: Physical
✓ Improve your memory and cognitive function; exercise is
✓Improve your memory and cognitive function any chronic essential
diseases:
for general
✓ Help with weight loss;
✓Reduce your blood pressure while improving your health and
cardiovascular health: fitness!!
✓Improve your sleep quality;
✓Reduce symptoms of depression and anxiety;
✓Combat weariness caused by cancer,
✓Reduce joint stiffness and pain;
✓Keep your muscle strength and balance; and
✓Increase your life expectancy.
 Combining Physical Activity With
Physical Exercise
According to research physical activity adds to
general health and wellbeing, and exercise aids
in the enhancement physical fitness.

While performing just one of them can be good,

doing both has the more impact on our health.
Physical ACTIVITY PRESCRIPTION
CHILDREN (5-12 YEARS OLD)
Filipino children should engage in at least 60 minutes daily physical ad
consisting of any one or a combination of the following
physical activities:

ACTIVE DAILY TASKS

EXERCISE, DANCE OR SPORTS

HIGH IMPACT PLAY (UNSTRUCTURED SPONTANEOUS

PLAY)
Adolescents to YOUNG ADULTS (13-20 YEARS OLD)

Filipino adolescents and young adult

should engage. in at least 60 minutes
of daily physical activity consisting of
any other or combination of the
following physical activities:
 ACTIVE DAILY TASKS EXERCISE, DANCE OR SPORTS
Active travel (walking, cycling, stair climbing) and At least 40 minutes of programmed physical
active daily tasks (household and school chores activities such as fitness related, rhythmic or
such as scrubbing/mopping floors, fetching water sports activities. For fitness goals, you should
in a pail, raking leaves, bathing dog, cleaning car, have continuous 20-30 minutes minimum for
rearranging household furniture, etc.) at least 3-5 times a week.

HIGH IMPACT PLAY MUSCLE STRENGTHENING

(UNSTRUCTURED SPONTANEOUS PLAY) AND FLEXIBILITY ACTIVITIES

At least 20 minutes of sustained moderate to At least 2-3 times a week of activities

vigorous physical activities resulting in rapid that build muscle and bone strength and
breathing such as vrisk walking, jogging, flexibility such as weight bearing
indigenous games (tumbang preso, agawang base, calisthenics and other load bearing
taguan, etc.) and dancing. exercises involving major muscle
groups.
 adults (21-45 years old)
Filipino adults should accumulate 30 to 60 minutes daily
physical activity consisting of any one or a combination
of the following physical activities:

ACTIVITIES FOR DAILY LIVING

EXERCISE, DANCE AND RECREATIONAL
ACTIVITIES
MUSCLE STRENGTHENING AND FLEXIBILITY
ACTIVITIES
ACTIVITIES IN THE WORKPLACE
 OLDER adults (46-59 years old)
Filipino older adults should accumulate 30 minutes daily
physical activity consisting of any one or a combination of the
following physical activities:

• Activities for daily living

- Active Travel
. - Active daily task
• Muscle strengthening and Flexibility Activities
• Balance and Coordination
• Activities in workplace
Young Old (60-69 Years old).

Filipino senior citizens should accumulate at

least 30 minutes daily physical activity
consisting of any one or a combination of the
different types of physical activities for the
following sub-age groups young old; middle old
and vintage.
Young Old (60-69 Years old).
•ACTIVE DAILY TASKS- Active travel and active daily tasks.

EXERCISE, DANCE AND RECREATIONAL ACTIVITIES- Do moderate

aerobic activities for 30 minutes, 3-5 times weekly.

MUSCLE STRENGTHENING AND FLEXIBILITY ACTIVITIES-Strength

train twice weekly with light weights and stretch after aerobics
or cooldown, at least four times a week.

BALANCE AND COORDINATION-Do balance exercises and

activities like walking or yoga, 2-4 times a week.

ACTIVITIES IN THE WORKPLACE-Encourage workplace activity

with short exercises every hour of sitting.
 People around 70-79 ages should accumulate at least 30 minutes
daily physical activity consisting of any one or a combination of the
different types of physical activities:
➤ Activities for daily living
- Active travel and mild, easy daily tasks

➤ Exercise, dance and recreational activities

- Light intensity aerobic physical activity, rhythmic and continuous
light physical activity.

➤ Muscle strengthening and flexibility activities

- Perform activities using all major muscles of the body that
maintain or increase muscular strength and endurance.

➤ Balance and coordination

Challenge postural and positional stability by performing simple
and dynamic movements of the lower and upper extremities while
sitting on the exercise ball.
Middle Old (70-79 years old)
Vintage Old (80 years old and above)
Activities for daily living
•Active travel (assisted walking and staircase climbing), mild, easy
task (household chores).

Exercise, Dance or Recreational Activities

• Continuous, light intensity physical activity or any rhythmic and
continuous physical activity .

Muscle Strengthening and flexibility acts

• Performing resistance exercises using major segments of the body
(shoulders, arms, thighs, legs)

Balance or Coordination
• Perform single but dynamic movements while standing or sitting on
the exercise ball with a spotter.
 A training program must be devised to match the unique demands of the
individual, taking into account numerous criteria such as gender, age, strengths,
weaknesses, objectives, training facilities, and so on. Because all individuals have
distinct needs, a single training program that is suited
for all individuals is not viable.

A Word About Training Program

To care for one's body and
keep it healthy is to love
oneself.
LETZ GOWWW!!
Thank you for
listening!