Physical Activity

IS MOVEMENT CARRIED OUT BY THE

SKELETAL MUSCLE THAT REQUIRES
ENERGY

P H Y S I C A L A C T I V I T Y I S E S S E N T I A L TO H E A LT H
A N D C O N F E R S A W I D E VA R I E T Y O F H E A LT H
BENEFITS
Physical Typical Physical Activity of a Day
Activity
 1. Work

The UNESCO  2. Transportation

recommends that to
maintain an average  3. Leisure/Sport
healthy living, one must
have at least 1 hour of
vigorous activity in a
day (approx equivalent
of 3,500 strong steps).

Vigorous-intensity PA  Throughout the week, including activity for work, during

are activities that transportation and leisure time, adult should do at least:
required hard physical
 150 minutes of moderate-intensity PA or,
effort & cause large
increases in breathing  75 minutes of vigorous-intensity PA or,
or heart rate  An equivalent combination of moderate and vigorous-
intensity PA achieving at least 600 MET-minutes
Level of  Very Light PA:
Seated and standing activities, driving, playing cards,
PA computer work.

 Light PA:
Walking, sailing, bowling, light stretching, golf,
woodworking, playing pool/billiard.

 Moderate PA:
Jogging, aerobic dance, light swimming, biking,
calisthenics, carrying a load.

 Vigorous/Strenuous PA
Stairmaster, ski machine, racquetsports, running,
soccer, basketball, obstacle course, digging, carrying a
load uphill/mountaineering, rowing.

 Exceptional PA
Running or swimming races, cycling uphill, hard
rowing, carrying heavy loads.
  Exercise-any physical activity done for
achieving a fitness level.

Definition  Play-any amusements engaged in freely, for fun

and devoid of constraints.
Play  Games-any physical activities which results of
having a winner and loser.
Games
 Leisure-any physical or non-physical activities
Leisure which free from work or responsibilities.

 Athletics-any organized, highly structured,

Exercise competitive activities in which skilled
individuals participate.
Sports
 Sports-any physical activities governed by
formal or informal rules that involved
Athletics competition against an opponent (or oneself)
and are engaged for fun, recreation or reward.
 Windows of PA
Fitness & Education Highly Competitive

PE, Exercise, Athletics

Recreation

Fun & Diversion Highly Skilled

Games, Leisure, Play, Sports

Sports
PA Continuum
Benefits of 1. Vitality
Regular 2. Good posture
Exercise 3. Relieve low-back pain
4. Retards aging process
5. Physical fitness
6. Neuromuscular skills
7. Relaxation
8. Improvement of personality
9. Mental fitness
10. General health
11. Withstand fatigue for longer periods
12. Better equipped to tolerate efficient
heart
 1. Lack of the right kind of exercise
2. Improper living conditions
Causes 3. Improper health habits
Of Physical 4. Nutritional deficiencies
Unfitness 5. Chronic fatigue
6. Emotional disturbances
7. Personal and social maladjustment
8. Organic drains
 A hypokinetic disease or condition
Hypokinetic
A state of being in too
little physical activity.
is one associated with lack of
physical activity or too little
regular exercise.
1. heart disease
2. low back pain
3. early physical and mental
aging
4. adult-onset diabetes
5. obesity
6. mentally stressed
7. socially-illed
 Saan ka ?
Physically Active Person Hypokinetic Person
  Procedure:
Project 1. Calculate your BMI, BMR, MHR, THR
2. Know your daily profile (work, intensity
No. 1 and duration of physical activity)
3. List your anthropometry (body type,
Know your height, weight, age, hip-waist ratio)
4. Calculate your Total Daily Energy
BMI Expenditure (TDEE)
5. Make a 3 days PA and diet recall, 2 active
TDEE weekdays & 1 active weekend.
6. Calculate your caloric intake from the 3
day recall (see FNRI.com for equivalent
Caloric calories of food you take)
Intake 7.
8.
Compare your TDEE and Caloric Intake
Make a reflection and insight and define
your physical fitness goal within the
semester.
 2
BMI = weight(kg)/height (m)
BMI Example:
John is 45 years old and with the height of 1.70 m

Therefore: 45 kg / (1.70)2 = 15.57

John is underweight, he is prone to diseases and physical injury

Body Mass Index-the when involved in vigorous PA, heed need to increase lean
muscles.
more useful estimate of
body composition.

A relative measure of
body height to weight to
determine degree of
obesity.
 Weight BMI Range % above
Category Normal
weight

Normal weight 19 to 25
BMI
Reference Chart
Overweight 26 to 30 20 to 40 %
(ACE)

Obese 31 to 35 41 to 100 %

Seriously obese over 35 >100 %

  Women BMR = 65 +(9.6 x wt in kg) + (1.8 x ht in cm) – (4.7 x age in yrs)
 Men BMR = 66 +(13.7 x wt in kg)+(5 x ht in cm)-(6.8 x age in yrs)

BMR  For example:

1. female
Basal metabolic rate is 2. 27 years old
the rate of 3. height: 178 cm (5’10”)
4. Weight: 69 kg (121 lbs)
physiological changes
in the body i.e.
Therefore,
digestion, breathing, BMR = 665 +(9.6 x 69)+(1.8 x 178)-(4.7 x 27)
brain work and other = 1520.9 calories/day
systemic function while
at rest.
The person need to acquire food amounting into 1520.9 calories/day to maintain
his BMR in a day.
 Height Weight
4’11” 41-49.9
Filipino Ideal
Weight 5’0” 43.4 -52.9

(Men) 5’1” 45.9 –55.9

5’2” 48.3–58.9

5’3” 50.8 –61.9

5’4” 53.2–64.9

5’5” 55.7 –67.9

5’6” 58.1 –70.9

5’7” 60.6 –73.9

5’8” 63.0–77.0

5’9” 64.5 –79.9

5’10” 68.0 –82.9

5’11” 70.4 –85.9

6’0” 72.9 – 88.9

 Height Weight
Filipino Ideal 4’11” 38.9–47.4
Weight
(Women) 5’0” 41.0 –49.9
5’1” 47.3 –52.4
5’2” 45.0 –55.0
5’3” 47.0 –57.4
5’4” 49.1 –59.9
5’5” 51.2 –62.4
5’6” 53.2 –64.9
5’7” 55.3 –67.4
5’8” 57.3 –69.9
5’9” 59.4 –72.4
5’10” 61.4 –74.9
5’11” 63.5 –77.4
6’0” 65.5 – 80.0
  MHR = 220 – present age
HMR &  THR :
 Beginner : MHR x .65 to .70
THR  Intermediate: MHR x .70 to .80

Maximum heart rate is  Advance : MHR x. 80 to .85

the method of
monitoring intensity of
exercise calculates the
exercise heart rate.
It is the highest heart
rate a person can attain.
 Athlete: MHR x .85 to .90
For example:
Joel is 45 years old and an active badminton
enthusiast. He needs to maintain his present
CRE fitness.
HMR = 220 – 45
= 175 bpm
THR = 175 bpm x .85
= 148.75 or 149 bpm
Therefore,
He need to keep 149 bpm on his training
intensity to keep his CRE level.
 Ectomorph-lean, slim, shallow chested and tall in
BODY proportion to their weight. Typically skinny, with small
joint and muscle. With long limbs and light bones.
TYPE Finds hard to gain weight, fast metabolism. Needs huge
amount of calories to gain weight. They should eat
before bed to prevent muscle catabolism during the
night.

Mesomorph-muscular with broad shoulder, well

developed chest, robust, strong. Gain muscle easily
and usually strong. But must watch calorie intake.

Endomorph-broad rounded figure, large heavy neck,

ruddy face. Soft and round body, gains muscle and
fat very easily, hard to lose fat, slow metabolism.
In exercise: keep active in cardio and weight
training.

Dysplastic –abnormal bodies, abnormal builds.

BODY
TYPE
 Men: 19 years old & older
Calculating EER= {662-(9.53 x age)}PA x {(15.9 x wt) + (539.6 x ht)}

EER Women: 19 years and older

Estimated Energy EER = {(354-(6.91 x age)}+ PA + {(9.36 x wt) + (726 x ht)}
Requirement is a
method of calculating Men Women PA
calories needed to
Sedentary 1.0 1.0 Typical daily
sustain a typical
living activities
physical activity.
Low Active 1.11 1.12 Plus 30-60
minutes
moderate
activity
Active 1.25 1.27 Plus more or less
moderate
activity
Very Active 1.48 1.45 Plus more or less
60 min
moderate and 60
min vigorous
activity
 Output
(portfolio of fitness)

TO BE PASSED BEFORE THE END OF THE

SEMESTER:
1. INTRODUCTION
2. PROFILE
3. ANTHROPOMETRY
4. BMI
5. TDEE
6. EER
7. DATA ANALYSIS
8. INSIGHT
9. FITNESS PROGRAM
10.SELF-RECORD OF PROGRESS
11. PRE AND POST PFT
12.REFERENCES
 JOEL D. ANAJAO
INSTRUCTOR-LECTURER