Aerobic MUSCLE Sports 7 WELCHE HEALTH

STRENGTH TRAINING 0 Physical regimen ability

athletics

Exercise
G
movement CALISTHENICS
Performance " THERAPY > Weightlifting
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Physical Activity and Exercise

Physical activity involves any bodily movement

caused by muscular contractions that result in the
expenditure of energy.

Physical Activity and Exercise

Exercise is a planned program of physical activities

usually designed to improve physical fitness with the
purpose of increasing physical fitness level.
What counts as moderate physical activity
Any physical activity is better than none. It is never too late
to get more active to improve health. Activities could
include:

walking
gardening
hiking
dancing

cycling
active recreation
swimming
Keep HEALTHY by keeping ACTIVE
-St lie around MINIMALLY
•Be a couch potato

(a few times a month)

• Watch TV
• Play cards/ RECOMMENDATION FOR
Mahjong

•Stand do needle work TOTAL HEALTH

. Indulge in computer Enjoy Leisure & Recreational
games and surfing (0.03Kcal/min/Kg BW)

OFTEN Activities, Aerobic, Strength

LEISURE
EXERCISE FOR and Flexibility Activities as
STRENGTH
(2-3 times a week at least ACTIVITIES
& FLEXIBILITA often as you can
Go Mall-strolling
30-45 minutes or longer)
• Stretching
• Play Colf
Yoga DO DAY TO DAY
Go Bowling
Tại Chi ACTIVITIES
REGULARLY (0.04-0.09 kcal/
-Resistance
Training
min/kg BW) HABITUALLY
10.04-0.12 kcal/min/kg BW)
(3-5 times a week: AND REGULARLY FOR
AEROBIC EXERCISE: RECREATIONAL
at least 30-45
• Brisk Walking
ACTIVITIES: METABOLIC EFFICIENCY
minutes or
• Running/Jogging
• Ballroom Dancing
• Bicycling
Badminton, Basketball, Softball
longer) #Aerobic Dancing
•Skating/ Roller Blading at a time
• Swimming
• Tennis
•Aero - Kick Boxing
• Piko, Sipa, Patintero (0.08-0.23 Kcalmin/Kg BW) (0.05-0.14 Kcal/min/kg BW)
minutes
HABITUALLY a day
DAY-TO-DAY AUNITIES.
(as often as at least
Taking the stairs instead of the elevator Adding extra steps to your daily routes Taking
longer routes
- Taking stretch break at home or work days a
possible) SValking to the store, church,
- Doing household chares week
banks or mailbox
Running errands Parking your car farther away
Grocery Shopping (0.04-0.10 Kcal/min/kg BW)
in minutes
for

The Filipino Pyramid Activity

What are the benefits of becoming
active and being physically fit?

Physical Activity and Exercise

Physical fitness is a condition that allows the body to
effectively cope with the demands of daily activities
and still has the energy to enjoy other active leisure
activities.

Health Related Components Aerobic Capacities

•Muscular Strength Muscular Endurance

• Flexibility Body Composition

Importance of an Active Lifestyle

• Improves bone, joint, and muscle strength;
• Develops motor control and coordination;
• Helps maintain a healthy body composition;
• Improves the psychological functioning of an
individual;
• Increases the efficiency of the lungs and the
heart;
• Increases muscle strength and endurance;
• Protects from musculoskeletal problems such
as “low” back pain ;

Importance of an Active Lifestyle

• Possibly delays the aging process;
• Reduces the risk of cardiovascular diseases such
as coronary artery diseases and stroke;

• Promotes healthy cholesterol level;

• Helps regulate blood pressure;
• Decreases risk of Type 2 diabetes;
• Reduces the risk of breast and colon cancer;
• Improves control over anxiety and depression;
and
• Builds self-esteem and social interaction.

What types of exercises can be performed to

derive these health benefits?

Importance of an Active Lifestyle

• Aerobic Exercise (e.g. swimming,
biking, running, and dancing)
• Resistance Exercise (e.g. barbell,
TRX, Thera-Band, and resistance machines)
Stretching Exercise (statistic stretching, ballistic
stretching, and dynamic stretching)