 Physical Activity involves any bodily

movement caused by muscular

contractions that result in the expenditure of
energy.
 Exercise is a planned program of physical
activities usually designed to
physical im prov e fitnes s with the
increasing purpose of
physical fitness level.
 Physical F i t ne s s is a condition that allows
the body to effectively cope with
demands the of daily activities and s till
energ y to has enjoy other active leisure
activities.
 1. Aerobic Capacity

 It is the ability of the heart, lungs,

and blood vessels to supply oxygen
and nutrients to the working muscles
efficiently in order to sustain prolonged
rhythmical exercises.
 2. M u s c u l a r S t r e n g t h

 It is the ability of the muscle to

generate the greatest force.
 3. M u s c u l a r E n d u r a n c e

 It is the ability of the muscle to resist

fatigue when performing multiple
repetitions of a submaximal load.
 4. Flexibility

 It is the ability to move a joint without

pain over its entire range of motion.
 5. B o d y C o m p o s i t i o n

 It refers to the total make-up of the

body using the concept of two
component model: the lean body mass
and the body fat.
 1. Improves bone, joint, and muscle strength;
 2. Develops motor control and

c3o. oHredlipnsa tmioani;ntain a

c4o. Immpbody
healthy porosviteisonps;ychological functioning of
individual;
 an

5. Increases the efficiency of the lungs and the

h e a rt ;
6 . In c reases muscle strength and

e7 n. dPruortaencctes ;from
 9. Reduces the risk of cardiovascular diseases;
 10. Promotes healthy cholesterol level;
 11. Helps regulate blood pressure;

 12. Decreases risk of Type 2 diabetes.

 [Link] the risk of breast and colon


[Link] control over anxiety and

d e p r es s i o n ; a n d
1 5 . B u i l d s s e lf-esteem and
social interaction.
 1. Aerobic Exercises
 These involve large muscle groups that
perform rhythmic and continuous
movement for a prolonged period of
time in order to improve aerobic
capacity.
 2. R es is ta n c e Exercise
 These require the muscle to contract
against an external load in order to
improve muscular strength, muscular
endurance, and bone strength.
 3. S t r e t c h i n g Exercises
 These increase the elasticity of muscles
and tendons surrounding the joint in
order to improve flexibilty.
 A regular exercise will stimulate changes in
the various organs and tissues of the body
but is more emphasized in the cardiovascular
system.
 Moreover, the muscles are able to
extract more oxygen from the blood,
which translates to an increased
maximum amount of oxygen that the
body can utilize (VO 2 max).
 Another important adaptation of the
cardiovascular system to aerobic
exercise is an enhanced capillary
network toward the working muscles.
 There is an increase in plasma volume
within two weeks of aerobic training.
 The adaptation of the body to regular
resistance exercise is commonly found in
the nervous and musculoskeletal system.

 The primary adaptation from resistance

training is an increase in the ability of
the muscle to generate force or
strength.
 Stretching exercises are important in
improving range of motion around
the joints. It helps an individual
performing daily tasks with efficiency.
 Exercises that addresses the flexibility
of a joint will improve muscle
coordination, connective tissue
elasticity, and overall joint strength.
 A s much a s these biological changes lead to
better health, an individual who regularly
trains can experience psychological,
emotional, and even intellectual benefits.

 Exercise psychologists found strong

evidence that regular exercise
improves mood of an individual and
reduces anxiety.
 Exercise is also claimed to stimulate
the release of feel-good brain
chemicals called endorphins.

 People also use exercise to cope with

stress and control their depression.
Exercise helps in increasing self-esteem
and confidence.
 Directions: Copy the following items. In 3-5
sentences, answer the questions
comprehensively.

 1. What is the difference between physical

activity and exercise?

 2. What is physical fitness? What are the benefits

of becoming active and being physically fit?

 3. What are the health-related components of

fitness? How do they differ?
 Directions: Copy the following items. In 3-7
sentences, answer the questions
comprehensively.

 4. What are the importance of an active

lifestyle?

 5. What are the classifications of exercise?

 Habits are behavioral patterns that are
performed unconsciously. They are
hard to break because the brain had
been programmed to make the
behavior or action part of its default
setting.
 1. Pre-contemplation s t a g e
 A person remains in this stage if he/she
does not recognize the presence of an
unhealthy habit and the importance
of changing his/her behavior.
 2. C o ntem p lat io n S t a g e

 An individual enters this stage once

he/she becomes dedicated to the idea
of adopting a positive behavior.
 3. Preparation S t a g e

 Once an individual is convinced to

make the change, he/she starts to
prepare for the actual date and time to
start the new behavior
 4. Action S t a g e
 This is the day the individual initiates
the new behavior. According to
research, the new behavior has to be
consistently performed for at least 6
months before it becomes part of
 the

sHyoswteemv e.r, this s tage is als o

prone to relapse. The individual
 5. M a i n t e n a n c e S t a g e
This next stage occurs when the
individual has consistently practiced
the new behavior for more than 6
months.
 This is also the stage where the

tendency to backslide to the old habits

is minimal.
 The c om mon barriers to change usually
occur when a person is between the
Preparation and Action stages.

 Individuals in Pre-contemplat ion and

C o n t e mp la t i o n stage can be motivated
to adopt a new behavior by showing the
benefits and providing encouragement
that change is possible