MODULE 4: Physical Activity and

Physical Exercise
Learning Outcomes
 Define physical activity;
 Discuss the benefits of physical activity as well as the
health hazards of sedentary living
 Select a variety of strategies for increasing physical activity;
 Distinguish between physical activity and physical
exercise.
 Understand the four types of physical exercise and the
advantages of exercising and
 Learn how to combine physical activity with exercise.
Defining Physical Activity
- As any bodily movement
produced by skeletal
muscles that involves
energy expenditure.
Defining Physical Activity
- It encompasses all bodily
movements (e.g., recreation,
transporting to and from
places, or as part of a person’s
choice or career.
Defining Physical Activity
- It can be both moderate and
vigorous intensity, which benefits
health, quality of life, well – being,
and lower your risk of getting
diseases such as heart disease,
cancer and diabetes.
Walking, biking, skating, dancing,
sports, outdoor recreation, and
play are all great options to be
physically active that may be done
at any skill level by everyone.
The Need for Physical Activity

1. Reduce the likelihood of having

significant health issues such as
heart disease, type 2 diabetes,
obesity, as well as some cancers
The Need for Physical Activity

2. Lower the burden of chronic

diseases while also preventing
premature death;
The Need for Physical Activity

3. Improve your weight

management;
 The Need for Physical Activity

4. Have decreased cholesterol levels

in your blood;
The Need for Physical Activity

5. Possess lower blood pressure;

The Need for Physical Activity

6. Have greater bone density,

stronger muscles and joints, and
are less prone to osteoporosis;
 The Need for Physical Activity

7. Reduce your chances of slipping;

 The Need for Physical Activity

8. Recover faster from sickness or

bed rest;
 The Need for Physical Activity

9. Feel better – with more energy, a

better mood, more relax, and
better sleep; and
 The Need for Physical Activity

10. Have a healthier mental state.

There are numerous theories about how
PA can benefit people who are
depressed. PA can:

1. Help you filter out negative thoughts

and divert you from your daily troubles;
There are numerous theories about how
PA can benefit people who are
depressed. PA can:

2. Allow an increased social interaction;

There are numerous theories about how
PA can benefit people who are
depressed. PA can:

2. Allow an increased social interaction;

There are numerous theories about how
PA can benefit people who are
depressed. PA can:

3. Enhance your mood and sleep patterns;

and
There are numerous theories about how
PA can benefit people who are
depressed. PA can:

4. Alter the levels of brain chemical such

as serotonin, endorphins, and stress
hormones.
PA can also be beneficial to communities.
Creating active and walkable
neighborhoods can help:

1. Increase levels of economic activity and

employment;
PA can also be beneficial to communities.
Creating active and walkable
neighborhoods can help:

2. Boost property values;

PA can also be beneficial to communities.
Creating active and walkable
neighborhoods can help:

3. Encourage neighborhood revitalization;

and
PA can also be beneficial to communities.
Creating active and walkable
neighborhoods can help:

4. Reduce the cost of health care.

How to Increase Physical Activity
1. Whenever possible, walk instead of driving.
2. Walk from your home to school.
3. Use the stairs instead of using the escalator or elevator.
4. Instead of watching TV, go for a half – hour stroll.
5. Walk instead of taking the jeepney or bus.
6. Park further away from the mall and then walk.
7. Make walking on Saturday mornings a family habit.
8. Swap off a Sunday drive for a Sunday walk.
How to Increase Physical Activity
11. Do gardening work or home repairs
12. Perform yard chores. Get your kids to help you rake, weed ,or plant.
13. Do some household works.
14. Participate in an exercise group and enroll your family in local sports
teams or lessons.
15. Perform sit-ups in front of the television. Hold a sit – up contest with
your family.
16. Select an activity that fits into your everyday routine.
How to Increase Physical Activity
17. If the weather is poor, use a workout video.
18. Spend at least 30 minutes each day by playing with your family.
19. Dance to music together with your family.
20. Select activities that you enjoy. Inquire with your family about their
preferred activities.
21. Explore alternative physical activities.
 PHYSICAL ACTIVITY AND PHYSICAL
EXERCISE DIFFERENTIATED
Physical Activity Physical Exercise

- Is any movement - Is defined as movement

that is planned,
that requires energy
systematic, repetitive,
from muscles.
and intentional.

- In other words, it is - It can also be used to

any movement develop or maintain
made by a person. physical fitness.
 4 Different Types of Physical Exercise

1. Endurance
2. Strength
3. Balance
4. Flexibility
Benefits of Regular Physical Exercise

1. Improve your memory and cognitive function

2. Help weight loss
3. Reduce your blood pressure while improving your
cardiovascular health
4.Improve your sleep quality
5. Reduce symptoms of depression and anxiety
Benefits of Regular Physical Exercise

6. Combat weariness caused by cancer

7. Reduce joint stiffness and pain
8. Keep your muscles strength and balance
9. Increase your life expectancy
Physical Activity Prescription

• Children (5-12yrs. old) – engage in at least 60 minutes daily physical activities

consisting of the following physical activities:

1. Active Daily Task

Active travel (walking, cycling, stair climbing)

Active daily tasks (household and school chores such as scrubbing/mopping

floors, fetching water in a pail, raking leaves, bathing dog,
cleaning the car, rearranging household furniture)
Physical Activity Prescription

• Children (5-12yrs. old) – engage in at least 60 minutes daily physical activities

consisting of the following physical activities:

2. Exercise, Dance or Sports

- programmed physical activity for 20-30 minutes daily.
Physical Activity Prescription

• Children (5-12yrs. old) – engage in at least 60 minutes daily physical activities

consisting of the following physical activities:

3. High Impact Play (Unstructured Spontaneous Play)

- running, jumping, hopping, skipping, luksong tinik, patintero, tumbang
preso, agawan base, walking, stair climbing and playground activities such as jungle
bars and ropes.
Adolescents to Young Adults ( 13-20 yrs. Old)
- engage in at least 60 minutes daily physical activities consisting of any one or a
combination of the following physical activities:

1. Active Daily Task

Active travel (walking, cycling, stair climbing)

Active daily tasks (household and school chores such as scrubbing/mopping

floors, fetching water in a pail, raking leaves, bathing dog,
cleaning the car, rearranging household furniture)
Adolescents to Young Adults ( 13-20 yrs. Old)
- engage in at least 60 minutes daily physical activities consisting of any one or a
combination of the following physical activities:

2. Exercise, Dance or Sports

- at least 40 minutes of programmed physical activities such as fitness related,
rhythmic or sports activities.
- for fitness goals, you should have continuous 20 – 30 minutes minimum for
at least 3-5 times a week.
Adolescents to Young Adults ( 13-20 yrs. Old)
- engage in at least 60 minutes daily physical activities consisting of any one or a
combination of the following physical activities:

3. High Impact Play (Unstructured Spontaneous Play)

- at least 20 minutes of sustained moderate to vigorous physical activities
resulting in rapid breathing such as brisk walking, jogging, indigenous games
(tumbang preso, agawan base, taguan, etc.) and dancing.
Adolescents to Young Adults ( 13-20 yrs. Old)
- engage in at least 60 minutes daily physical
activities consisting of any one or a combination of
the following physical activities:

4. Muscle Strengthening and Flexibility Activities

- at least 2-3 times a week of activities that
build muscle and bone strength and flexibility such as
weight bearing calisthenics and other load bearing
exercises involving major muscle groups.
Adults (21 – 45yrs. Old)
- should accumulate 30 to 60 minutes of daily physical
activity consisting of any one or a combination of the
following physical activities:

1. Activities for daily living

- active travel ( walking, cycling, stair climbing)

- Active daily tasks (household and school chores such as

scrubbing/mopping floors, fetching water in a pail, raking leaves, bathing
dog, cleaning the car, rearranging household furniture)
Adults (21 – 45yrs. Old)
- should accumulate 30 to 60 minutes of daily physical activity consisting
of any one or a combination of the following physical activities:

2. Exercise, Dance and Recreational activties

- Moderate intensity aerobic physical activity (brisk walking, dancing,
cycling, swimming done continuously for a minimum of 30 mins. Or
accumulated bouts of 10 mins. or longer.
- For more active people with no risk factors (jogging, vigorous
dancing, ballgames atleast thrice a week of being able to do it 5-6times.
- for fitness purposes, adults should work towards 20 -30 mins.
Continuous physical activity for a minimum of three days per week.
Adults (21 – 45yrs. Old)
- should accumulate 30 to 60 minutes of daily physical activity consisting
of any one or a combination of the following physical activities:

3. Muscle Strengthening and Flexibility activities

- weight bearing calisthenics, stair climbing, weight training dine at
least twice a week, on a non-consecutive days.
- light load for a set of 10 -15 repetitions resulting in momentary
muscle fatigue.
- perform gentle stretches to the point of tension after aerobics or
cool down.
- at least 20 sec. per position per muscle group, minimum four times
per week.
Older Adults (46 – 59 years old) - accumulate 30mins. daily physical activity
consisting or combination of the following physical activites:

1. Activities for daily living

- active travel ( walking, cycling, stair climbing)

- Active daily tasks (household chores)

Older Adults (46 – 59 years old) - accumulate 30mins. daily physical activity
consisting or combination of the following physical activites:

2. Exercise, Dance and Recreational activies

- Moderate intensity aerobic physical activity (brisk walking, dancing,
cycling, swimming done continuously for a minimum of 30 mins. Or
accumulated bouts of 10 mins. or longer.
- For more active people with no risk factors (jogging, vigorous
dancing, ballgames atleast thrice a week of being able to do it 5-6times.
- for fitness purposes, adults should work towards 20 -30 mins.
Continuous physical activity for a minimum of three days per week.
Older Adults (46 – 59 years old) - accumulate 30mins. daily physical activity
consisting or combination of the following physical activites:

3. Muscle Strengthening and Flexibility activities

- weight bearing calisthenics, stair climbing, weight training dine at
least twice a week, on a non-consecutive days.
- a set of 8-12 repetitions with a load resulting in momentary muscle
fatigue
- perform gentle stretches to the point of tension after aerobics or
cool down.
- at least 20 sec. per position per muscle group, minimum four times
per week.
Older Adults (46 – 59 years old) - accumulate 30mins. daily physical activity
consisting or combination of the following physical activities:

4. Balance and Coordination – specific activities for balance and

coordination 2-4 days/week.
- ex. Walking, yoga, tai-chi, dance, aquatic activities.
Older Adults (46 – 59 years old) - accumulate 30mins. daily physical activity
consisting or combination of the following physical activities:

5. Activities in the workplace - exercise within their work areas such as

walking, stair climbing, stretching for 2 minutes every hour.
Young Old (60 – 69 yrs. old) – accumulate at least 30mins. daily physical
activity of any combination of different types of physical activities for the
following sub-age groups; young old; middle old and vintage.

1. Activities for daily living – Active travel (walking, stair climbing) and active
daily tasks (household chores and yard work).
Young Old (60 – 69 yrs. old) – accumulate at least 30mins. daily physical
activity of any combination of different types of physical activities for the
following sub-age groups; young old; middle old and vintage.

2. Exercise, Dance and Recreational activies

- Moderate intensity aerobic physical activity (brisk walking, dancing,
cycling, swimming done continuously for a minimum of 30 mins. Or
accumulated bouts of 10 mins. or longer.
- For more active people with no risk factors (jogging, vigorous
dancing, ballgames atleast thrice a week of being able to do it 5-6times.
ex. Jogging, brisk or race walking, vigorous dancing, step – aerobics,
swimming for a 30mins. and done 3-5 times per week.
Young Old (60 – 69 yrs. old) – accumulate at least 30mins. daily physical
activity of any combination of different types of physical activities for the
following sub-age groups; young old; middle old and vintage.

3. Muscle Strengthening and Flexibility activities

- using all major muscles of the body
ex. weight bearing calisthenics, stair climbing, weight training dine at
least twice a week, on a non-consecutive days.
- a light load allowing for a set of 10-20 repetitions un momentary
muscle fatigue.
- perform gentle stretches to the point of tension after aerobics or
cool down.
- at least 20 sec. per position per muscle group, minimum four times
per week.
Young Old (60 – 69 yrs. old) – accumulate at least 30mins. daily physical
activity of any combination of different types of physical activities for the
following sub-age groups; young old; middle old and vintage.

4. Balance and Coordination – perform simple but dynamic movements that

challenge postural and positional stability such as single –leg stands or
supports, exercise ball-sitting, and weight – shifting.

- For specific balance and coordination, ex. Walking, gentle yoga, tai –chi,
dance, aquatic activities for 2-4 days per week.
Young Old (60 – 69 yrs. old) – accumulate at least 30mins. daily physical
activity of any combination of different types of physical activities for the
following sub-age groups; young old; middle old and vintage.

5. Activities in the workplace - exercise within their work areas such as

walking, stair climbing, stretching for 2 minutes every hour.
Middle Old (70-79 yrs.old)

1. Activities for daily living – Active travel (walking, stair climbing) and active
daily tasks (household chores and yard work).
Middle Old (70-79 yrs.old)

2. Exercise, Dance and Recreational activities

- light intensity aerobic physical activity such as leisure walk aroung
neighborhood, parks and malls.
- continuous light activity that uses large muscles groups while
standing indepentdenly or assisted, seated, reclined or lying down,
ex. Biking, calisthenics, swimming done for a total of 30mins. or
accumulated bout of 10mins. Or longer.
- For more active people with no risk factors resulting slight elevation
of breathing rate and heart rate, ex. Walking, no impact aerobic dancing,
social dancing and swimming done continuously for at least 30mins. And
done 3 times per week or non –consecutive days.
Middle Old (70-79 yrs.old)

3. Muscle Strengthening and Flexibility activities

- using all major muscles of the body
ex. weight bearing calisthenics, stair climbing, weight training dine at
least twice a week, on a non-consecutive days.
- a light load allowing for a set of 10-20 repetitions , momentary
muscle fatigue.
- perform gentle stretches to the point of tension after aerobics or
cool down done atleast 8 times per direction, and done 3 times per week.
Middle Old (70-79 yrs.old)

4. Balance and Coordination

- perform simple but dynamic movements that challenge postural and
positional stability such as single –leg stands or supports, exercise ball-
sitting, and weight – shifting.
TRAINING PROGRAM – it must be devised to match the unique
demands of the individual, taking into account numerous criteria such as
gender, age, strengths, weakness, objectives, and training facilities.
 Benefits of Physical Activity

Directions: Complete the table below by identifying one social, mental and physical benefit of physical
activity for a student and someone at work.

TYPE OF BENEFIT Benefit for a student Benefit for someone at

taking part in physical work taking part in
activity physical activity

Social

Mental

Physical
 Activity Number 2: Key Influence of Physical Activity

Directions: Complete the chart below to identify the effects of your key influences to be
involved in physical activity.
Key Influences Impact on your Involvement in Physical Activity
1. People
a. Family
b. Peers
c. Role Models
2. Image
a. image
b. Fashion
3. Culture
a. Age
b. Gender
c. Disability
d. Race
 Activity Number 2: Key Influence of Physical Activity

Directions: Complete the chart below to identify the effects of your key influences to be
involved in physical activity.
Key Influences Impact on your Involvement in Physical Activity
4. Resources
a. Availability
b. Location
c. Access
d. Time
5. Health and well – being

6. Socio-economic factors
 Project: Designing a Physical Program

Age Group Low Impact High Impact Muscle and Balance and
Activity Activity Flexibility Control
Exercises Exercises
Teenagers and
children