PATHFIT 2:

PHYSICAL ACTIVITIES
TOWARDS HEALTH AND
FITNESS
(Exercise-based Fitness Activities)
CHAPTER 1

• Fundamental of Fitness
• The Aspects of Physical Fitness
• What is Physical Activities?
• Forms of Physical Activities
• What is Exercise?
• Types of Exercise
• Importance of Physical Activity
I.Fundamental of fitness

FITNESS
lOOK FEEL PERFORM

“The ability to do daily tasks with energy and

alertness, having extra energy for leisure and
emergencies.”
II.Aspects Of Physical Fitness
2 Categories of Physical Fitness
Health-Related Skill-Related
Fitness Fitness
role in reducing the risk of are geared towards
chronic diseases and improving performance in
promoting overall health
sports and activities that
and wellness
(kinesiology researchers).
rely on motor skills.
II.ASPECTS OF PHYSICAL FITNESS

HEALTH-RELATED FITNESS
1. Cardio- 2. Muscular 3. Muscular
Respiratory Strength Endurance
Endurance

5. Body
4. Flexibility
Composition
 Health-Related Components
• Body Composition - refers to the proportion of lean body mass to fat body mass.

• Cardio-Respiratory - ability of the heart, blood vessels and the lungs to adapt to
Endurance physical exertion for a prolonged duration.

- ability of the muscles and joints to go through a full range

• Flexibility
motion.

• Muscular Strength - ability of the muscle to exert maximum effort in brief duration.

- ability of the muscle to endure sub maximal effort for

• Muscular Endurance
prolonged period of time.
II.ASPECTS OF PHYSICAL FITNESS

SKILL-RELATED FITNESS

1. Balance 2.Coordination 3. Speed

4. Reaction 5. Agility 6. Power

Time
 Skill Related Components
- ability to perform a task or move from one point to another in the shortest
• Speed
possible time.

• Balance - ability to maintain equilibrium in relation to changes in body position.

- the harmonious working relationship between skeletal muscle and nerves

• Coordination
in one aspect movement.

- ability of an individual to quickly shift or change direction of the body

• Agility
from one point to another.

• Power - ability to perform one maximum effort in a short period of time.

• Reaction Time - the ability to quickly reeact to an external stimulus.

III. Physical Activity
WHAT IS PHYSICAL
ACTIVITY?
- involves the action of your
skeletal muscles, which consume
energy to facilitate movement in
your body.
III. PHYSICAL ACTIVITY
FORMS OF PHYSICAL ACTIVITIES

1. Moderate Activity 2. Vigorous Activity

means you are not means you are sweating,
sweating much, your heart breathing heavily, your heart
rate and breathing are a rate is notably up, and unlike
bit faster, but you can moderate intensity, talking
easily talk. becomes tough.
III. PHYSICAL ACTIVITY FORMS OF PHYSICAL ACTIVITIES

Moderate Intensity Vigorous Intensity

Types
Activities Activities
• Bicycling fast or uphill
• Walking at a brisk pace
Leisure Time • Circuit training
• Leisurely biking
Activities • Jogging/Running
• Hiking
• Jumping rope

• Boxing • Softball • Basketball • Tennis

Sports • Golfing • Yoga • Football (Singles)
• Playing Frisbee • Soccer

• Actively playing with • Carrying heavy objects

children upstairs
Home Activities
• Moderate housework • Heavy snow shoveling
• Mowing the lawn • Moving furniture
III. PHYSICAL ACTIVITY
FORMS OF PHYSICAL ACTIVITIES

3. Muscle Strengthening 4. Bone Strengthening

Exercises that make your Activities that help make

muscles stronger and help young bones stronger.
them last longer.
III. PHYSICAL ACTIVITY FORMS OF PHYSICAL ACTIVITIES

Muscle Bone
Types
Strengthening Strengthening

• Lifting Weights • Jogging/Running

Leisure Time
• Hill Walking • Jumping rope
Activities • Hiking
• Using resistance bands

• Weight Lifting • Basketball

Sports • Boxing • Volleyball
• Track and Field • Gymnastics

• Climbing Stairs • Dancing

• Digging the garden • Climbing Stairs
Home Activities
• Pitching water • Lifting heavy things
Iv. Exercise
WHAT IS PHYSICAL
EXERCISE?
- is typically intentional,
organized, and goal-oriented
physical activity, with the aim of
enhancing physical fitness.
IV. EXERCISE TYPES OF EXERCISE

1. Endurance Exercise
• also known as aerobic exercises, make your
breathing and heart rates go up.
• Examples of endurance-building activities include:

a. Brisk walking or jogging

b. Yard work (mowing, raking)
c. Dancing
d. Swimming
e. Biking
f. Climbing stairs or hills
g. Playing tennis or basketball
IV. EXERCISE TYPES OF EXERCISE

1. Endurance Exercise
• also known as aerobic exercises, make your
breathing and heart rates go up.
• Examples of endurance-building activities include:

a. Brisk walking or jogging

b. Yard work (mowing, raking)
c. Dancing
d. Swimming
e. Biking
f. Climbing stairs or hills
g. Playing tennis or basketball
SAFETY TIPS
1. Endurance Exercise

a. Warm Up
b. Listen to c. Stay
and Cool
Your Body Hydrated
Down

d. Know Your e. Dress f. Use Safety

Surroundings Smart Gear
IV. EXERCISE TYPES OF EXERCISE

2. Strength Exercise
• As we get older, we lose muscles, but strength
training can help you get it back.

• Examples of strength exercises:

a. Lifting weights
b. Carrying groceries
c. Gripping a tennis ball
d. Climbing the stairs
e. Arm Curls
f. Wall push-ups
g. Using resistance bands
SAFETY TIPS
2. Strength Exercise

b. Exhale
a. Don't Hold
When You Lift
Your Breath
or Push

c. Consult
Your Doctor
IV. EXERCISE TYPES OF EXERCISE

3. Balance Exercise
• Working on your balance makes you feel more stable and
reduces the risk of falling. This is crucial as we age because
the things that keep us steady, like our vision, inner ear, and
leg muscles, tend to weaken.
• Examples of balance exercises:

a. Tai Chi
b. Standing on one foot
c. The heel-to-toe walk
d. The balance walks
e. Standing from a seated position
SAFETY TIPS
3. Balance Exercise

b. Talk with
a. Have a
your doctor if
sturdy chair or
you are
a person
unsure
nearby to hold
about a
on to if you feel
particular
unsteady.
exercise.
IV. EXERCISE TYPES OF EXERCISE

4. Flexibility Exercise

• Stretching helps you become more flexible.

• Examples of balance exercises:

a. The back stretch exercise

b. The inner thigh stretch
C. The ankle stretch
d. The back of leg stretch
SAFETY TIPS
4. Balance Exercise

a. Stretch After b. Stretch c. Don't

Warming Up After Exercise Overdo It

d. Breath e. Check with

Normally Your Doctor
 Why is Physical
Activity Important?
STAYING ACTIVE THROUGH
PHYSICAL ACTIVITY AND
EXERCISE CAN HELP YOU:

1. Stay Independent. 6. Stress Reduction.

2. More Energy. 7. Healthy Weight.
3. Better Balance. 8. Blood Pressure Control.
4. Disease Prevention. 9. Cognitive Benefits.
5. Sleep Well. 10. Boost Mood.
CHAPTER 1

• Fundamental of Fitness
• The Aspects of Physical Fitness
• What is Physical Activities?
• Forms of Physical Activities
• What is Exercise?
• Types of Exercise
• Importance of Physical Activity