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Lesson 1

This document provides information about different types of physical activity and exercise. It discusses aerobic activities, muscle strengthening activities, and bone strengthening activities. Aerobic activities like jogging and swimming improve cardiovascular health while muscle strengthening with weights or resistance bands builds muscle strength and endurance. Bone strengthening with high impact activities like jumping promotes bone growth. The document emphasizes that to achieve health benefits, physical activity should be part of your lifestyle, occurring at least 3 times per week according to the FITT principle of frequency, intensity, time, and type of exercise. Overall, the document promotes adopting an active lifestyle through regular exercise for fitness and disease prevention.

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Becky Galano
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© © All Rights Reserved
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Download as PPT, PDF, TXT or read online on Scribd
28 views

Lesson 1

This document provides information about different types of physical activity and exercise. It discusses aerobic activities, muscle strengthening activities, and bone strengthening activities. Aerobic activities like jogging and swimming improve cardiovascular health while muscle strengthening with weights or resistance bands builds muscle strength and endurance. Bone strengthening with high impact activities like jumping promotes bone growth. The document emphasizes that to achieve health benefits, physical activity should be part of your lifestyle, occurring at least 3 times per week according to the FITT principle of frequency, intensity, time, and type of exercise. Overall, the document promotes adopting an active lifestyle through regular exercise for fitness and disease prevention.

Uploaded by

Becky Galano
Copyright
© © All Rights Reserved
Available Formats
Download as PPT, PDF, TXT or read online on Scribd
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Lesson 1:

EXERCISE
FOR
FITNESS

1
Activity 1: Let Me Think
Directions: Prepare a table with two columns
on a sheet of paper like one below. List
down the most frequent activities they did
in the past and the ones they do at present.
Write as many as you can.
When I was a kid, I used to.......... Now I’m a young adult, I do.........
1.
2.
3.
4.
2 5.
INTERNATIONAL AND
NATIONAL INSTITUTION
PROGRAMS
DOH
WHO

Promote active lifestyle

To avoid risk of several


noncommunicable disease
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What is Physical Activity?

Anything that gets


you moving!
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Physical activity is a general
term that includes sports, dance,
and activities done at work or at
home, such as walking, climbing
stairs, or mowing the lawn.
When people do physical activity
especially for the purpose of
getting fit, we say they are doing
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exercise
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Benefits of Physical Activity
• Helps people achieve and maintain a healthy weight
• Reduces feelings of stress, anxiety & depression
• Builds and maintains healthy bones, muscles & joints
• Boosts energy level
• Improves quality of sleep
Physical Activity Reduces the risk of
• Dying from heart disease or stroke
• Developing high blood pressure, cholesterol & diabetes
• Developing obesity
• Developing osteoporosis – exercise builds strong bones & muscles
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Why Adopt an Active
Lifestyle?

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Making Physical Activity
a Part of Your Life.

There are 1440 minutes in every day...


Schedule 30 of them for physical activity.

9
What is Physical Fitness?
Good health or physical
condition, especially as the
result of exercise and proper
nutrition.

Fitness refers to the degree of body functioning and the


ability of the body to handle physical demands. The more
efficient the body functions, the higher the level of fitness.
The higher the level of fitness, the greater the chance the
body will be free of disease and maintain a healthy
state. Fitness is a major part of a preventative medicine
approach to health.

10
Components of Fitness?
Components of Fitness:
– Aerobic
– Resistance Exercise
– Flexibility/stretching

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Aerobic Activities
Defined – The body’s ability to take in and use oxygen to
produce energy. Aerobic activities make you breathe hard &
they increase your heart rate.
-are also called “cardio exercise”

Some of these activities include:


- Jogging
- Walking
- Running
- Swimming
- Dancing

12
FITT
Frequency-How often. 3 or 4 sessions per week.
Intensity-How hard. It is important to get the
heart rate up (within a safe range) for
improvement to occur.
Time-How long. To get any real benefit you must
exercise for at least 20 minute and
continuously.
Type-For aerobic fitness choose aerobic type
training eg. Running, swimming, cycling,
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etc.
Resistance Strengthening
Activities
Defined – The strength and endurance of your muscles.
Benefits:
• Improve performance
• Injury prevention
• Improves body composition
• Improves self image
Some activities include:
- Weight Lifting
- Push-Ups
- Sit-ups
14
- Squats
Benefits of Muscular Strength and Endurance
A. Improved performance of physical activity-If you have a
moderate to high level of muscular strength and endurance,
you can perform everyday tasks with ease.
B. Prevention of injuries-Increases in muscular strength can
protect you from injury by helping you maintain good posture
and appropriate body mechanics.
C. Improved body composition-Strength training helps you
improve your body composition by increasing lean body
mass and decreasing fat.
D. More positive self-image-You look good and feel good as
a result of your accomplishments and resulting
improvements in your muscular strength and endurance.

15
Definitions
• Muscular strength – the ability to exert maximum
force against resistance; 1 RM (Repetition Maximum)
• Muscular Endurance – the ability of a muscle to exert
submaximal force repeatedly over a period of time
• To get stronger – work with heavier weights
and perform fewer reps.
• To promote endurance – use lighter weights and
do more reps.

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Muscle strengthening exercises:
Increase your muscular strength,
power, endurance, and mass.

17
Be sure to include:
Activities that strengthen your
muscles and your bones at least
three times a week

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Bone strengthening exercises:
• Create an impact or stress on the bones

• Promote bone growth and improve bone


strength

19
Here are a few examples:
● Skipping rope

● Jogging

● Playing sports such as gymnastics,


basketball, volleyball, and tennis.

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Remember to work
your muscles and your bones
at least three times a week!

Be active every day!

21
Flexibility/Strecthing
Defined – The ability to bend joints and
stretch muscles through a full range of
motion.

Some activities include:


- Stretching (Sit & Reach)
- Warm-up & Cool-down

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Believe…

…anything is possible!
“The only reason the bumble bee can fly is because no
one told him that he can’t!”
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Exercise is Important…
Why Don’t We Do It
I don’t have enough time

I get bored!!
The gym is too intimidating
I Don’t Like It!
I am too tired!!
I don’t know what to do!

I need to take care of the family


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Activity 2: Question Time
Directions: Answer the following question
below.
1.Differentiate aerobics, muscle strengthening,
and bone strengthening activities.
2. How do these activities contribute to your
overall health? Cite at least 3 benefits.
3. Explain the importance of Frequency,
Intensity, Time and Type (FITT) in doing
exercises.
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Thank you for
Listening!
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