UNIT II: PHYSICAL ACTIVITY vs EXERCISE
PHYSICAL ACTIVITY
 is movement that is carried out by the skeletal
muscles that requires energy. In other words,
any movement one does is actually physical
activity. In this manner Exercise takes place into
it.
EXERCISE
 However, is planned, structured, repetitive and
intentional movement intended to improve or
maintain physical fitness. Exercise is a
subcategory of physical activity. Research
provides significant evidence that ALL physical
activity positively contributes to overall health
and well-being.
 Exercise also assists with the improvement of
physical fitness, which consists of five specific
components:
o Cardiorespiratory fitness,
o Muscular strength fitness,
o Muscular endurance fitness,
o Flexibility fitness, and
o Body composition.
Exercise
 is any bodily activity that enhances or maintains
physical fitness and overall health and wellness.
 It is performed for various reasons, to aid
growth and improve strength, preventing aging,
developing muscles and the cardiovascular
system, honing athletic skills, weight loss or
maintenance, improving health and also for
enjoyment. Many individuals choose to exercise
outdoors where they can congregate in groups,
socialize, and enhance well-being.
 In terms of health benefits, the amount of
recommended exercise depends upon the goal,
the type of exercise, and the age of the person.
LESSON 6: TYPES OF EXERCISE and ITS EFFECTS
AEROBIC EXERCISE
 Cardiorespiratory fitness can be measured using
VO2 max, a measure of the amount of oxygen
the body can uptake and utilize.
 Aerobic exercise, which improves
cardiorespiratory fitness, involves movement
that increases the heart rate to improve the
body's oxygen consumption. Also, it helps
increase stamina.
Examples are:
 Jogging
 Elliptical training
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 Walking
 Treadmill training
 Swimming
 Cycling
Anaerobic Exercise
 features high-intensity movements performed
in a short period of time. It is a fast, high-
intensity exercise that doesn’t require the body
to utilize oxygen to produce energy. It helps to
promote strength, endurance, speed, and
power; and is used by bodybuilders to build
workout intensity. Thought to increase the
metabolic rate which, allows you to burn
additional calories as the body recovers from
exercise due to an increase in body
temperature and excess post-exercise oxygen
consumption (EPOC) after the exercise ended.
Examples are
 Weight lifting
 Isometric exercise
 Sprinting
 Interval training
EFFECTS OF EXERCISE
Controlling blood pressure
 Physical fitness has proven to result in positive
effects on the body's blood pressure because
staying active and exercising regularly builds up
a stronger heart. The heart is the main organ in
charge of systolic blood pressure and diastolic
blood pressure. Engaging in a physical activity
raises blood pressure. Once the subject stops
the activity, the blood pressure returns to
normal. The more physical activity that one
engages in, the easier this process becomes,
resulting in a more ‘fit’ individual. Through
regular physical fitness, the heart does not have
to work as hard to create a rise in blood
pressure, which lowers the force on the
arteries, and lowers the overall blood pressure.
Cancer prevention
 Centers for disease control and prevention
provide lifestyle guidelines for maintaining a
balanced diet and engaging in physical activity
to reduce the risk of disease. The World Cancer
Research Fund – International (WCRF)/
American Institute for Cancer Research (AICR)
published a list of recommendations that reflect
the evidence they have found through
consistency in fitness and dietary factors that
directly relate to cancer prevention.

The WCRF/AICR recommendations include the
following:
 Be as lean as possible without becoming
underweight.
 Each week, adults should engage in at least 150
minutes of moderate-intensity physical activity
or 75 minutes of vigorous-intensity physical
activity.
 Children should engage in at least one hour of
moderate or vigorous physical activity each
week.
 Be physically active for at least thirty minutes
everyday.
 Avoid sugar, and limit the consumption of
energy-packed foods.
 Balance one's diet with a variety of vegetables,
grains, fruits, legumes, etc.
 Limit sodium intake, the consumption of red
meats, and the consumption of processed
meats.
 Limit alcoholic drinks to two for men and one
for women a day.
Inflammation
Studies have shown an association between increased
physical activity and reduced inflammation. It produces
both a short-term inflammatory response and a long-
term anti-inflammatory effect. Physical activity reduces
inflammation in conjunction with or independent of
changes in body weight. However, the mechanisms
linking physical activity to inflammation are unknown.
Immune system
Physical activity boosts the immune system. This is
dependent on the concentration of endogenous factors
(such as sex hormones, metabolic hormones and
growth hormones), body temperature, blood flow,
hydration status and body position. Physical activity has
shown to increase the levels of natural killer (NK) cells,
NK T cells, macrophages, neutrophils and eosinophils,
complements, cytokines, antibodies and T cytotoxic
cells. However, the mechanism linking physical activity
to immune system is not fully understood.
Weight control
Achieving resilience through physical fitness promotes a
vast and complex range of health-related benefits.
Individuals who keep up physical fitness levels generally
regulate their distribution of body fat and prevent
obesity. Abdominal fat, specifically visceral fat, is most
directly affected by engaging in aerobic exercise.
Strength training has been known to increase the
amount of muscle in the body, however, it can also
reduce body fat. Sex steroid hormones, insulin, and
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appropriate immune responses are factors that mediate
metabolism in relation to abdominal fat. Therefore,
physical fitness provides weight control through
regulation of these bodily functions.
Menopause and Physical Fitness
Menopause is often said to have occurred when a
woman has had no vaginal bleeding for over a year
since her last cycle. There are a number of symptoms
connected to menopause, most of which can affect the
quality of life of a woman involved in this stage of her
life. One way to reduce the severity of the symptoms is
to exercise and keep a healthy level of fitness. Prior to
and during menopause, as the female body changes,
there can be physical, physiological or internal changes
to the body. These changes can be reduced or even
prevented with regular exercise.
Mental health (Neurobiological effects of physical
exercise)
Studies have shown that physical activity can improve
mental health and well-being. This improvement is due
to an increase in blood flow to the brain and the release
of hormones. Being physically fit and working out on a
consistent basis can positively impact one's mental
health and bring about several other benefits.
 Physical activity has been linked to the
alleviation of depression and anxiety symptoms.
 In patients suffering from schizophrenia,
physical fitness has been shown to improve
their quality of life and decrease the effects of
schizophrenia.
 Being fit can improve one's self-esteem.
 Working out can improve one's mental
alertness and it can reduce fatigue.
 Studies have shown a reduction in stress levels.
 Increased opportunity for social interaction,
allowing for improved social skills.
 To achieve some of these benefits, the Centers
for Disease Control and Prevention suggests at
least 30–60 minutes of exercise 3-5 times
LESSON 7: PHYSICAL FITNESS and Its TYPE
Physical Fitness simple define as;
 is a state of health and well-being and, more
specifically, the ability to perform aspects of
sports, occupations and daily activities. Physical
fitness is generally achieved through proper
nutrition, moderate-vigorous physical exercise,
and sufficient rest.
 refers to the ability of your body systems to
work together efficiently to allow you to be
healthy and perform activities of daily living.
 Being efficient means doing daily activities with
the least effort possible. A fit person is able to
perform schoolwork, meet home
responsibilities, and still have enough energy to
enjoy sport and other leisure activities. A fit
person can respond effectively to normal life
situations, such as raking leaves at home,
stocking shelves at a part-time job, and
marching in the band at school. A fit person can
also respond to emergency situations - for
example, by running to get help or aiding a
friend in distress.
THE PARTS OF PHYSICAL FITNESS
Physical fitness is made up of 11 parts - 6 of them
health related and 5 skill related. All of the parts are
important to good performance in physical activity,
including sports. But the 6 are referred to as
contributing to (1) health-related physical fitness
because scientists in kinesiology have shown that they
can reduce your risk of chronic disease and promote
good health and wellness.
These parts of fitness are;
 body composition,
 cardiorespiratory endurance,
 flexibility,
 muscular endurance,
 power, and
 strength
THE PARTS OF PHYSICAL FITNESS
As the name implies, (2) skill-related physical fitness
components help you perform well in sports and other
activities that require motor skills. For example, speed
helps you in sports such as track and field.
For example, among older adults, balance, agility, and
coordination are very important for preventing falls (a
major health concern), and reaction time relates to risk
for automobile accidents. Each part of physical fitness is
described in more detail in the two following features:
The Six Parts of Health-Related Fitness and The Five
Parts of Skill-Related Fitness.
HEALTH-RELATED PHYSICAL FITNESS
Running is an excellent form of physical activity, but
being a runner doesn't guarantee fitness in all parts of
health-related physical fitness. Like the runner, you may
be more fit in some parts of fitness than in others.
Fit Fact
Power, formerly classified as a skill-related part of
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fitness, is now classified as a health-related part of
fitness. A report by the independent Institute of
Medicine provides evidence of the link between
physical power and health. The report indicates that
power is associated with wellness, higher quality of life,
reduced risk of chronic disease and early death, and
better bone health.
To be healthy, you should be fit for each of the six parts.
Totally fit people are less likely to develop a hypokinetic
condition – a health problem caused partly by lack of
physical activity – such as heart disease, high blood
pressure, diabetes, osteoporosis, colon cancer, or a high
body fat level. You'll learn more about hypokinetic
conditions in other chapters of this book. People who
are physically fit also enjoy better wellness. They feel
better, look better, and have more energy. You don't
have to be a great athlete in order to enjoy good health
and wellness and be physically fit. Regular physical
activity can improve anyone's health-related physical
fitness.
SKILL-RELATED PHYSICAL FITNESS
Though most sports require several parts of skill-related
fitness, different sports can require different parts. For
example, a skater might have good agility but lack good
reaction time. Some people have more natural ability in
some areas than in others. No matter how you score on
the skill-related parts of physical fitness, you can enjoy
some type of physical activity.
As noted earlier, health-related fitness offers a double
benefit. It not only helps you stay healthy but also helps
you perform well in sport and other activities. For
example, cardiorespiratory endurance helps you resist
heart disease and helps you perform well in sports such
as swimming and cross-country running. Similarly,
strength helps you perform well in sports such as
football and wrestling, muscular endurance is important
in soccer and tennis, flexibility helps in sports such as
gymnastics and diving, power helps in track activities
such as the discus throw and the long jump, and having
a healthy amount of body fat makes your body more
efficient in many activities.
LESSON 8: COMPONENTS OF PHYSICAL FITNESS
THE 5 COMPONENTS OF PHYSICAL FITNESS
 are often used in our school systems, health
clubs and fitness centers to gauge how good a
shape we are truly in. The 5 components that
make up total fitness are:
o Cardiovascular Endurance
o Muscular Strength
o Muscular endurance
o Flexibility
o Body Composition
CARDIOVASCULAR ENDURANCE
 is the ability of the heart and lungs to work
together to provide the needed oxygen and fuel
to the body during sustained workloads.
Examples would be jogging, cycling and
swimming. The Cooper Run is used most often
to test cardiovascular endurance.
MUSCULAR STRENGTH
 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
 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
 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
 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
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equipment needed very few places are set up to
do this kind of measurement.
THE THREE KINDS OF FITNESS
Aerobic fitness. Aerobic activities condition your heart
and lungs. Aerobic means "with oxygen." The purpose
of aerobic conditioning is to increase the amount of
oxygen that is delivered to your muscles, which allows
them to work longer. Any activity that raises your heart
rate and keeps it up for an extended period of time will
improve your aerobic conditioning.
Muscle strengthening. Stronger muscles can mean
either more powerful muscles that can do bigger jobs
(such as lifting heavier weights) or muscles that will
work longer before becoming exhausted (endurance).
Weight training (resistance training) or simple exercises
such as push-ups are two examples of ways to focus on
muscle strengthening.
Flexibility. Like aerobic fitness and muscle
strengthening, flexibility is a result of physical activity.
Flexibility comes from stretching. Your muscles are
repeatedly shortened when they are used, especially
when exercising. They need to be slowly and regularly
stretched to counteract the repeated shortening that
happens through other activities.
COMPONENTS OF FITNESS
 Depending on the source, the components of
fitness vary considerably. Below are common
components:
Cardiorespiratory endurance - typically measured by
how long or fast a person can perform an activity and
how this impacts measurements such as heart rate and
oxygen consumption.
Muscular endurance - typically measured by how many
repetitions of an exercise a person can perform.
Common tests involve push-ups and sit ups.
Muscular strength - typically measured by how much
weight can be moved in relation to repetitions.
Exercises involving multiple joints and muscle groups
such as squats or bench press are often used.
Muscular power - typically measured by how much
force can be generated during a given activity.
Advanced equipment used by bio mechanists are often
needed to measure muscular power.

Flexibility - typically measured by how far a muscle
group can be stretched or joint can be moved. The most
common tests involve the hamstrings and shoulders.
Balance - typically measured by how long a particular
position can be held with or without some type of
activity being performed. Simple tests such as standing
on one leg can be used to assess balance. More
advanced tests may involve standing on an unsteady
object while trying to catch a ball.
Speed - typically measured by how quickly an individual
can move from one point to another. The 40-yard dash
is often used to assess speed.
Body composition - this is the amount of fat on the
body versus other tissues such as muscle, bones and
skin. Measured using a variety of tests and devices.
Simple tests using mathematical equations or calipers
are common and inexpensive. More advanced tests
such as underwater weighing are far less common and
much more expensive.
LESSON 9: ACTIVITY VS. PHYSICAL FITNESS
Physical activity (PA) is defined as any voluntary
movement produced by skeletal muscles which results
in energy expenditure.
Cardiorespiratory fitness (CRF) is defined as the ability
to utilize oxygen at the cell level, and can be measured
objectively in a clinical setting via a maximal treadmill
exercise test (the gold standard measure).
PA and CRF are related to one another, they are not the
same thing. While PA is a behavior, CRF is an objectively
measured characteristic. In fact, you may be surprised
to learn the correlation between the two is only
modest. Some individuals who don’t perform much PA
will actually score quite well on an objective measure of
CRF. Conversely, some individuals who perform quite a
bit of PA will not score nearly as well as expected on a
measure of CRF. Most experts feel that genetics is a
major reason for these discrepancies that we
sometimes see.
This was the first study to prove that PA and CRF have
significantly different relationships to CVD risk.
Although they are both extremely important, having a
high level of CRF results in a greater decrease in CVD
risk than simply having high levels of physical activity.
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More recent studies have confirmed these results. So, it
is still important to try to meet current public health
guidelines for PA (at least 150 minutes of moderate
intensity aerobic activity per week and at least 2 days
per week of resistance training). However, it is even
more important to get a good measure (or at least a
good estimate) of CRF, regardless of your level of PA.
Those with low levels of CRF need to increase their
fitness level, even if they are already meeting the public
health guidelines for PA. Numerous studies have shown
that an increase in exercise intensity is more effective
for increasing CRF than increasing the frequency or
duration of exercise.
LESSON 10: IMPORTANCE OF PHYSICAL ACTIVITY
COVID-19 HAS TRULY CHANGED THE WAY THAT WE
LOOK AT WORK, HOME, AND PLAY.
Being physically active is more important than ever. The
many short-term benefits of physical activity are critical
at this time, including better stress management, sleep,
mood, and maintaining a healthier weight.
IS THERE A DIFFERENCE BETWEEN PHYSICAL ACTIVITY
AND PHYSICAL FITNESS?
Physical activity is a different concept to physical
fitness, although the two are often related. Physical
activity has been defined as ‘any bodily movement
produced by skeletal muscles that result in caloric
expenditure’. Therefore, physical activity is commonly
described by the following four dimensions: (i)
frequency – ‘the number of events of physical activity
during a specific time period’; (ii) duration – ‘time of
participation in a single bout of physical activity’; (iii)
intensity – ‘physiological effort associated with
participating in a special type of physical activity’; and
(iv) type of activity.
In contrast, physical fitness comprises
cardiorespiratory endurance (assessed by either
measured or estimated VO2max), muscle endurance
and muscle strength, both of which are specific to a
muscle group and must therefore be measured
individually. Flexibility, balance, agility and coordination
are additional components of physical fitness.
Physical Activity: any type of movement that exert
physical function on a body/mass, like walking,
swimming, biking, dancing, stairs climbing etc. It does
need to meet any requirements (like achieving a higher
Vo2 or max weight). Daily activities are also considered
physical activities.
Physical Fitness: It is a physical activity that has the aim
to achieve a higher competency on a specific
skill/physical/physiological domain like being able to
complete a physical skill with less time (above the
norms). Marathon runners are constantly targeting their
fitness levels to achieve above normal capacity
(finishing the race in an efficient time). Other examples
are swimming 20 laps in a short time or lifting heavy
weight s with minimal effort or with sustainable
effortless repetitions. Usually you must train/practice to
achieve physical fitness. The physical fitness domains
are usually classified as cardiovascular/respiratory
endurance, strength endurance, power, agility,
flexibility, balance. There are several variations and
other classifications for physical fitness but for the big
picture, I believe, this is a good one.
FOUR TYPES OF EXERCISE CAN IMPROVE YOUR HEALTH
AND PHYSICAL ABILITY
Endurance
 Endurance activities, often referred to as
aerobic, increase your breathing and heart
rates. These activities help keep you healthy,
improve your fitness, and help you perform the
tasks you need to do every day. Endurance
exercises improve the health of your heart,
lungs, and circulatory system. They also can
delay or prevent many diseases that are
common in older adults such as diabetes, colon
and breast cancers, heart disease, and others.
Physical activities that build endurance include:
 Brisk walking or jogging
 Yard work (mowing, raking)
 Dancing
 Swimming
 Biking
 Climbing stairs or hills
 Playing tennis or basketball
Strength
Your muscular strength can make a big difference.
Strong muscles help you stay independent and make
everyday activities feel easier, like getting up from a
chair, climbing stairs, and carrying groceries. Keeping
your muscles strong can help with your balance and
prevent falls and fall-related injuries. You are less likely
to fall when your leg and hip muscles are strong. Some
people call using weight to improve your muscle
strength “strength training” or “resistance training.”
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Balance
Balance exercises help prevent falls, a common problem
in older adults that can have serious consequences.
Many lower-body strength exercises also will improve
your balance. Exercises to improve your balance include
Tai Chi, a “moving meditation” that involves shifting the
body slowly, gently, and precisely, while breathing
deeply.
Flexibility
Stretching can improve your flexibility. Moving more
freely will make it easier for you to reach down to tie
your shoes or look over your shoulder when you back
your car out of the driveway.
WHAT IS FITNESS?
Fitness does not only refer to being physically fit, but
also refers to a person’s mental state as well. If a person
is physically fit, but mentally unwell or troubled, he or
she will not be able to function optimally. Mental fitness
can only be achieved if your body is functioning well.
You can help relax your own mind and eliminate
stresses by exercising regularly and eating right.
WHY IS IT IMPORTANT TO BE PHYSICALLY FIT?
People who are physically fit are also healthier, are able
to maintain their most optimum weight, and are also
not prone to cardiac and other health problems. In
order to maintain a relaxed state of mind, a person
should be physically active. A person who is fit both
physically and mentally is strong enough to face the ups
and downs of life, and is not affected by drastic changes
if they take place.
HOW CAN YOU BECOME MORE PHYSICALLY FIT?
Becoming physically fit requires a change in life style as
well. You will have to incorporate a regular exercise
routine in your life and also eat healthier. By avoiding
junk foods, fizzy drinks, bad habits like smoking and
alcohol and by getting adequate amount of rest, you
will be able to become physically and mentally fit. Just
by eliminating all these food substances from your life,
no matter how temporarily, you will allow your body to
detox and become stronger. Make sure that you spend
more time outdoors in the sun, and fresh air and take
part in healthier activities. Fishing, bicycling, swimming,
hiking, and even playing football with your kids should
be a part of your physically fit lifestyle.