PATHFIT 2

PHYSICAL ACTIVITY
TOWARDS HEALTH
AND FITNESS

MR. MARTIN JAMES R. ESTEBAN

COLLEGE OF SPORT EXERCISE AND
RECREATION
 GENERAL OBJECTIVES OF
PHYSICAL EDUCATION
Physical Development
It is not only free from diseases but includes physical fitness as well,
Emotional Development
The informal nature of physical education activities offers opportunities
for the development of a high level of self esteem and ability to cope
with routine stresses of daily living.
Social Development
It is the development and maintenance of a meaningful interpersonal
relationship.
Mental Development
Through participation in physical education activities, the individual
develops his mental capacities as he learns the principles, rules and
strategies of games and sports
 PHYSICAL
EDUCATION
Did you know that “Physical education is the study, practice, and appreciation of the art
and science of human movement". While movement is both innate and essential to an
individual's growth and development, it is the role of physical education to provide
instructional activities that not only promote skill development and proficiency, but also
enhance an individual's overall health. Physical education not only fulfills a unique role
in education, but is also an integral part of the schooling process.

Walking, lifting weights, doing chores – it’s all good. Regardless of what you do,
regular exercise and physical activity is the path to health and well-being. Exercise
burns fat, builds muscle, lowers cholesterol, eases stress and anxiety, lets us sleep
restfully
PHYSICAL ACTIVITY
Physical activity can be defined as any movement of the
body that requires energy expenditure. This includes any
motion you do through the day excluding sitting still or
lying down. For example, walking to class, taking the
stairs, and even cleaning your house can be considered
physical activity. Exercise is a type of physical activity but
not every physical activity is exercise. Exercise is a
planned, structured, and repetitive activity for the purpose
of improving or maintain physical fitness.
 HEALTH & FITNESS
Fitness involves activity of some sort that stimulates
various systems of the body and maintains a certain
condition within the body. Health, on the other hand,
involves every system of the body and is only achieved
through a lifestyle that supports health
 HEALTH & FITNESS
Physical activity or exercise can improve your health and
reduce the risk of developing several diseases like type 2
diabetes, cancer and cardiovascular disease. Physical
activity and exercise can have immediate and long-term
health benefits. Most importantly, regular activity can
improve your quality of life.
 Do you know the
difference between Fitness and
Health?

Most people believe being healthy and being fit are one and the
same. In reality, they can be separate states of physical being.
You can be really fit, and not very healthy, and you can be very
healthy and not very fit. The best benefits are found with trying
to get a balance out of both sides, this requires us to identify the
difference between fitness and health.
Health has been defined by the World Health Organization as a
state of complete physical, mental and social well-being, and not
merely the absence of disease or infirmity. It includes aging well,
longevity, quality of life, freedom from pain etc.
 Do you know the
difference between Fitness and
Health?

Fitness, on the other hand, is defined as a set of attributes

that people have or achieve that relates to the ability to
perform physical activity. Fitness is made up of many
components
 The Importance of
Physical Fitness
To put it simply, physical activity and exercise is
important for everyone. Children, adolescents, and adults
of all ages need regular physical activity. Physical activity
promotes good health, and you should stay active
throughout all stages of your life regardless of your body
type or BMI.
 The Importance of
Physical Fitness
Understanding the benefits of physical fitness and
knowing how active you should be can help you maintain
good health and improve your overall quality of life. Here
are a few benefits of regular physical activity that
demonstrate the importance of physical fitness.
 The Importance of
Physical Fitness
Save money
According to the Centers for Disease Control and Prevention,
chronic diseases cause 7 out of 10 deaths in the U.S., and
treating chronic diseases accounts for 86% of U.S. healthcare
costs. While some diseases cannot be prevented, you can
reduce your risk for certain disease – such as heart disease and
diabetes – through reducing risky behaviors and living a
healthy lifestyle.
Making healthy choices, such as engaging in regular physical
activity, can reduce your risk for many health issues and
complications that can result in expensive medical care.
 Benefits of Physical
Activity
Increase your life expectancy
Numerous studies have shown that regular physical
activity increases life expectancy and reduces the risk of
premature mortality. There’s not a magic formula that
translates hours of physical activity into hours of life
gained, but research suggests that people who are more
active tend to be healthier and tend to live longer.
 Benefits of Physical
Activity
Reduce your risk of injury
Regular exercise and physical activity increase muscle
strength, bone density, flexibility, and stability. Physical
fitness can reduce your risk for and resilience to accidental
injuries, especially as you get older. For example, stronger
muscles and better balance mean that you’re less likely to
slip and fall, and stronger bones mean that your less likely
to suffer bone injuries should you take a tumble.
 Benefits of Physical
Activity
Improve your quality of life
A sedentary lifestyle and a lack of physical activity can
take a toll on a person’s body. Physical inactivity is
associated with an increased risk for certain types of
cancer, numerous chronic diseases, and mental health
issues. Exercise, however, has been shown to improve
mood and mental health, and provides numerous health
benefits. Of course physical fitness also allows you to do
things that you may not otherwise be able to do.
 Benefits of Physical
Activity
Improve your health
There are numerous health advantages to physical fitness.
Regular exercise and physical activity promotes strong
muscles and bones. It improves respiratory, cardiovascular
health, and overall health. Staying active can also help you
maintain a healthy weight, reduce your risk for type 2
diabetes, heart disease, and reduce your risk for some
cancers.
In other words, staying active is a crucial part of
maintaining good health and wellness.
COMPONENTS OF
FITNESS
● Health-related fitness involves ● Skill-related fitness involves
skills that enable one to become skills that will enhance one’s
and stay physically healthy. performance in athletic or sports
events.
HEALTH-RELATED
PHYSICAL FITNESS
Components Discussion

1. Flexibility Definition: The ability of the joints to move

through their full range of motion.
Frequency: 3-5 days a week
Intensity: 15-30 seconds
Time: Stretch for 15-30 Seconds
Type: Warm-up or cool down, & dynamic or
static stretches can be done. Stretching
should feel warm and fuzzy, and never cause
one pain. Never bounce when stretching, and
stretch longer or more often to improve. Good
flexibility in the joints can prevent injuries
through all stages of life.
2.Cardiorespirator
y
Endurance

Definition: The ability of your heart, blood

vessels, lungs, and blood to deliver oxygen
and nutrients to all of your body's cells while
you are being physically active.
Frequency, Intensity, Time, and Type:
depend on the goals of the individual. To
improve your cardiorespiratory endurance,
try activities that keep your heart rate
elevated at a safe level for a sustained length
of time such as walking, swimming, or
bicycling.
 Definition: The amount of force that a muscle can
3. Muscular apply in a given contraction. The key to making
your muscles stronger is working them against
Strength resistance, whether that be from weights or
gravity. If you want to gain muscle strength, try
exercises such as lifting weights or resistance
exercises. More weight with less reps will
promote muscular strength.
Frequency: 2-3 times a week
Intensity: For general strengthening, choose a
weight you can lift safely 812 times. Reps and
sets should be determined based on your goals.
Time: 30-60 minutes & make sure to give the
muscle worked at least a 24-48-hour rest period.
Type: Anaerobic activities such as weight lifting
are good to develop muscular strength and
endurance.
More weight less reps to develop strength.
Less weight and more reps to develop endurance.
4. Muscular Definition: the ability of the muscles to keep
Endurance working (contract) over a period of time. When
most people think of muscular endurance, they
think of things like running and cycling. The fact
is, muscular endurance is important to almost any
activity that requires any use of physical strength
and is one of the more important aspects of
physical fitness and performance.
Frequency: 2-3 times a week
Intensity: For general strengthening, choose a
weight you can lift safely 812 times. Reps and
sets should be determined based on your goals.
Time: 30-60 minutes & make sure to give the
muscle worked at least a 24-48 hour rest period.
Type: Anaerobic activities such as weight lifting
are good to develop muscular strength and
endurance. More weight less reps to develop
strength.
Less weight and more reps to develop
endurance.
 5. Body Definition: is used to describe the percentages of fat,
Composition bone, water, and muscle in human bodies. Two
people of same sex and body weight may look
completely different from each other because they
have a different body composition. Body
composition is important to consider for health
and managing your weight. To improve your body
composition all the health-related components of
fitness and good nutrition are critical.

Keep in mind that nutrition impacts exercise,

and exercise impacts nutritional needs. Learn
how to eat healthier without eliminating all the
important food groups, instead learn to pick all
natural and nutrient dense foods. The right
energy will help your body with maintenance
functions, improve your physical work, and help
your body rebuild and repair after a strenuous
workout.
SKILL-RELATED
1. Agility

The ability to change and control

the direction and position of the
body while maintaining a constant,
rapid motion.
For example, changing directions
in playing soccer ball.
2. Balance

The ability to control or stabilize the body

when a person is standing still or
moving.
For example, in-line skating.
3. Power

The ability to move the body parts

swiftly while applying the maximum
force of the muscles. Power is a
combination of both speed and
muscular strength.
For example, a gymnast lifting his body
high into the air.
4. Reaction
Time
The ability to reach or respond
quickly to what you hear, see,
or feel.
For example, an athlete
quickly coming off the blocks
early in a swimming or track
relay.
5.Coordination

The ability to use the senses

together with body parts during
movement.

For example, dribbling a

basketball. Using hands and eyes
together is called hand-eye
coordination.
6. Speed

The ability to move your body or

parts of your body swiftly. Many
sports rely on speed to gain
advantage over your
opponents.
For example, a basketball
player making a fast break to
perform a layup, a tennis player
moving forward to get to a drop
shot, a football player out
running the defense to receive a
 FITT Principles
The FITT principles are an exercise prescription to help participants
understand how long and how hard they should exercise.
FITT is acronym that stands
for Frequency, Intensity, Time, and Type. FITT can be applied to exercise
in general or specific components of exercise. For example, below are some
general FITT guidelines for weekly exercise.
Frequency: Daily moderate exercise is ideal, but try to exercise a minimum
of 3-5 days per week.
Intensity: Moderate to vigorous intensity exercise is recommended for
adults.
Time: 30-60 minutes per day.
Type: To maintain a well-balanced fitness level, perform a variety of
exercises included cardio, strength, and flexibility training.