PATHFIT 1

Physical
Education
GET MY FITNESS CONCEPT
 A. Muscular
Endurance

B. Power

C. Flexibility

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A. Muscular
Strength

B. Power

C. Cardiovascular
Endurance

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A.Muscular
Strength

B. Power

C. Agility
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A. Flexibility

B. Power

C.
Cardiovascular
Endurance

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PH Y S IC AL
ACTIV IT I E S
and
LIFE S T Y L E
A lifestyle based on good choices and health
practices maximizes the quality of life.
It helps you avoid diseases, remain strong and
fit and maintain your physical and mental
health. One of the most important practices is
being physically active.

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People of all ages benefit from regular
physical activity. Significant health
benefits can be obtained by engaging in
moderate amounts of physical activity
on most if not all days of the week.
There are major new exercise guidelines
announces outlining the amount of exercise
adults and children need to do to stay healthy.
They are based on a comprehensive review of
the latest scientific evidence regarding
physical activity and health.

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 1. The intensity at which we exercise is key and
light activity such as strolling, and housework
The new
is unlikely to have much positive impact on the
guidelines
health of most people. For aerobic exercise to
include the
be beneficial it must raise your heartbeat and
following
make you sweat.
points:
The more
exercise you do,
the better.

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Everyone should do a minimum
of 150 minutes a week of
moderate-intensity aerobic
exercise but that really is the
minimum for health benefits. If
you can go beyond 150 minutes,
you’ll gain even more health
benefits.
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Sedentary time (time spent sitting
down to watch TV, use a computer,

read or listen to music) is bad for

your health, even for those who are

achieving 150 minutes of exercise a
week.

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The amount of exercise
you need to do each
week depends on your
age

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Adults (19-64 years old)
Adults should:

1. aim to be physically active every day. Any activity is

better than none, and more is better still
2. do strengthening activities that work all the major
muscles (legs, hips, back, abdomen, chest, shoulders, and
arms) on at least 2 days a week
 o d e r ate
t e s o f m
1 5 0 m in u o f
t l e a s t n u tes
3. do a o r 7 5 mi
a w e e k
a c t i v it y
intensity c t i v i ty a w e e k.
t en s ity a w n
u s i n i n g d o
vigoro t s i t ti n g o r l y
m e s p e n in g
u c e t i t m o v
4. red e rio d s of n o
p lo n g p
e a k u
and br
a c t i vi t y .
h s o m e
wit
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Moderate Intensity

1. brisk walking
2. water aerobics
3. riding a bike 7. hiking
4. dancing 8. rollerblading
5. doubles tennis
6. pushing a lawn mower
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 Vigorous Intensity
1. jogging or running
2. swimming fast
3. riding a bike fast or on
6. skipping rope
hills
7. aerobics
4. walking up the stairs
8. gymnastics
5. sports like football,
9. martial arts
rugby, netball, and hockey

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Very Vigorous
Activities
1. lifting heavy
weights
2. circuit training
5. running up 3. sprinting up hills
stairs 4. interval running
6. spinning
classes

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 Muscle 1. carrying heavy
Strengthening shopping bags
2. yoga
Activities 3. pilates
4. tai-chi
5. lifting weights
6. working with resistance bands
7. doing exercises that use your own body
weight, such as push-ups and sit-ups
8. heavy gardening such as digging and
shoveling
9. wheeling a wheelchair
10. lifting and carrying children
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PRACTICE
1. Reflect on your daily activities and list
down the activities that you usually do.
2. Create a list of the activities from moderate
intensity, vigorous intensity, very vigorous
and muscle strengthening activities.
3. Pick at least two activities that you want to
participate.

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The
END
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