Lesson 1: Physical Activity and Exercise

PHYSICAL EDUCATION
AND HEALTH 1
LESSON 1
PHYSICAL ACTIVITY AND EXERCISE

Physical Activity and Exercise: How Do They Work and Differ?
Physical Activity, simply means any

movement of the body that uses energy like
mapping the floor, reaching food from the
cupboard, opening and closing of the door, any
activities you normally do each and every day.
In other words, any movement one does is
actually physical activity.
Exercise, however, is the
physical activity that is planned,
structured, and repetitive for the
purpose of conditioning any part of the
body used to improve health and
maintain fitness.
5 COMPONENTS OF PHYSICAL
FITNESS
1. Cardiovascular fitness
2. Muscular strength fitness
3. Muscular endurance fitness
4. Flexibility fitness
5. Body composition
Cardiovascular fitness
Cardiovascular fitness is a
health-related component of
physical fitness that is brought about
by sustained physical activity. A
person's ability to deliver oxygen to
the working muscles is affected by
many physiological parameters,
including heart rate, stroke volume,
cardiac output, and maximal oxygen
consumption.
Muscular strength fitness
Muscular strength fitness is the

amount of force a muscle can produce.
Examples would be the bench press, leg
press or bicep curl. The push up test is most
often used to test muscular strength.
Muscular endurance fitness
Muscular endurance
fitness is the ability of the
muscles to perform continuous
without fatiguing. Examples
would be cycling, step machines
and elliptical machines. The sit up
test is most often used to test
muscular endurance.
Flexibility fitness
Flexibility fitness is the ability of

each joint to move through the available
range of motion for a specific joint.
Examples would be stretching individual
muscles or the ability to perform certain
functional movements such as the lunge.
The sit and reach test is most often used to
test flexibility.
Body composition
Body composition is the amount

of fat mass compared to lean muscle mass,
bone and organs. This can be measured
using underwater weighing, Skinfold
readings, and bioelectrical impedance.
Underwater weighing is considered the
“gold standard” for body fat measurement,
however because of the size and expense
of the equipment needed very few places
are set up to do this kind of measurement.
 It can make your feel Happier.
 It can help you with Weight Loss.
 It is good for your Muscle and Bones.
 It can increase your Energy Levels.
 It can reduce your risk of Chronic Disease.
 It can help Skin Health.
 It can Reduce Pain.
 Reduce your risk of a heart attack
Why is it important to have a healthy
lifestyle?
To feel excited after waking up every

day and to enjoy your life, you need to have a
healthy body and mind. Living a healthy
lifestyle helps you to stay fit and avoid many
health problems. It improves your immunity
system and promotes emotional well-being.
A Healthier State of Mind
Living fast and dying young is all fun and games, until you start
growing older. You find out it’s not so fun anymore, and wish the time
would go back so you could change a thing or two. And while most of the
serious illnesses hit when your body grows all old and wrinkly, the
consequences of neglecting your health shows as early on as in your younger
years. So, what defines “healthy”? You’ll find a lot of guidelines to a
healthier lifestyle everywhere. Bottom line of all, living healthy making the
most of your life.
Ways in maintaining a
Healthy Lifestyle
WATCH YOUR DIET
 Eat more meals, less portions in each. 5
controlled meals a day is a great way to go.
 Make a variety in the kinds of food you eat, so
you can give your body all of the nutrients it
needs.
 Never forget your veggies and fruits.
 Don’t underestimate the power of protein.
 Cut out on junk foods, and replace saturated
fats with unsaturated.
 Cut down on the salt and sugar intake.
Exercise
Never underestimate the effect regular
exercise has on your body, mind and spirit. Not only
does working out regularly make your body stronger
and energized, it helps your mind stay more focused. It
also lifts your spirit and puts you in a better mood
overall, a result of the natural feel-good chemicals
(aka. endorphins) your brain produces after regular
intense sessions of exercise.
HYDRATE
Water constitutes around 60% of our

bodies. It’s essential for all of the major and tiny
processes taking place; lubrication of joints,
regulating of temperature, blood flow, digestion,
and even respiration. On an average, eight 8-
ounce glasses of water is needed daily. Of course,
if you’re following intense exercise schedule or
having a more active lifestyle, more water is
needed.
MAINTAIN GOOD POSTURE
A bad posture does a lot of damage to your spine,

ligaments and muscles. Putting conscious thought into your
posture and how you walk, sit, carry stuff might take some
time getting used to, but eventually, you’ll build up the habit.
Maintaining good posture goes a long way in preserving
your body. This is especially important for elevating seniors
to prevent kyphosis, which is the abnormal curvature of the
spine caused by Osteoporosis.
MEDITATE
Whether it’s meditation,

prayer or a time out from your
busy life to contemplate,
meditation is important to
revisit your goals and make sure
you’re on track.
MAKE IT A HABIT
Last but not the least,

consistency is key. Put conscious
thought into the habits you’re
building, and keep at it until you
no longer have to put thought
into it. Change doesn’t come
from a single time of trying
things out, it comes as a result of
consistent, persistent, effort.
“If something stands between you and your success, move it. Never be
denied.”
-Dwayne “The Rock” Johnson, actor and pro wrestler

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PHYSICAL EDUCATION

PHYSICAL ACTIVITY AND EXERCISE

Physical Activity, simply means any

Muscular strength fitness is the

Flexibility fitness is the ability of

Body composition is the amount

To feel excited after waking up every

Water constitutes around 60% of our

A bad posture does a lot of damage to your spine,

Whether it’s meditation,

Last but not the least,

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