PATHFIT 2

Written Report

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

 The World Health Organization(WHO) defines physical activity (PA) as any bodily
movement produced by skeletal muscles that involves energy expenditure.
 It encompasses all bodily movements, whether for recreation, transporting to and
from places, or as part of a person’s choice or career.
 It can be both moderate and vigorous intensity, which benefits health, quality of
life, well-being, and lower your risk of getting diseases.

THE NEED FOR PHYSICAL ACTIVITY

Physical activity is vital for children, adolescents, and adults of all ages. If you
regularly take part in physical activity, you may:

 Reduce the likelihood of having health issues such as heart disease, type 2
diabetes, obesity, etc.
 Improve your weight management;
 Have decreased cholesterol levels in your blood and lower blood pressure;
 Have stronger muscles and joints, and are less prone to osteoporosis; and
 Feel a better mood, more relax, and better sleep;
 There are numerous theories about how PA can benefit people who are depressed.
PA can:

 Help you filter out negative thoughts; &

 Allow an increased social interaction

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

neighborhoods can help:

 Increase levels of economic activity and employment; and

 Reduce the cost of health care.

HEALTH RISKS OF SEDENTARY LIFE

 A result of the increased use of motorized vehicles and the increasing use of
computers for work, education, and leisure.
 According to research, sedentary activity is associated with the following
unfavorable health effects.
 Obesity is increasing in children and adolescents, in addition to a decline in
cardio metabolic health, fitness, and sleep duration.
 Adults have a higher risk of developing diseases such as heart disease, cancer,
and diabetes.

HOW TO INCREASE PHYSICAL ACTIVITY

Subtle changes that encourage you and your family to move more will help you all
maintain a healthy weight. Here are a few examples:

 Walk instead of driving. Use the stairs instead of the elevator.

 Instead of watching TV, go for a half-hour stroll.
 Do gardening work or home repairs.
 Do some household work.
 Participate in an exercise group or enroll in local sports teams.

PHYSICAL ACTIVITY AND PHYSICAL EXERCISE DIFFERENTIATED

 Physical activity is any movement that requires energy from the muscles. Physical
exercise, on the other hand, is defined as movement that is planned, systematic,
repetitive, and intentional.

Physical exercise is classified into four types: endurance, strength, balance, and
flexibility. Doing one enhances your ability to do the others, and variation reduces
monotony and injury risk.

BENEFITS OF REGULAR PHYSICAL EXERCISE

Regular exercise is one of the simplest ways to lower your risk of chronic disease
and improve your quality of life. Make regular exercise a priority in order to:

 Improve your memory and cognitive function;

 Help with weight loss; any chronic diseases;
 Reduce your blood pressure while improving your cardiovascular health;
 Improve your sleep quality; &
 Reduce symptoms of depression and anxiety

COMBINING PHYSICAL ACTIVITY WITH PHYSICAL EXERCISE

We engage in a lot of physical activity in our daily lives, such as strolling in the
grocery store, pushing the cart, etc. These are obvious instances, but some
examples of exercising include going for a stroll every day, participating in a group
workout, or even walking your dog.

PHYSICAL ACTIVITY PRESCRIPTION

The DOH’s physical activity prescription is presented below.

Children (5-12 years old) – should engage in at least 60 minutes daily physical
activities consisting of any 1 or a combination of the following physical activities:

 ACTIVE DAILY TASK – Active travel and active daily tasks (household and
school chores)
 EXERCISE, DANCE OR SPORTS – Programmed physical activity for 20-30
minutes daily (sports and/or active games).
 HIGH IMPACT PLAY – Activities pertaining to high impact active play on most if
not all the days of the week, walking, stair climbing, and playground activities
such as jungle bars and ropes.

Adolescents to Young Adults (13-20 years old) – should engage in at least 60

minutes of daily physical activity consisting of any 1 or a combination of the following
physical activities:

 ACTIVE DAILY TASKS – Active travel and active daily tasks (household and
school chores)
 EXERCISE, DANCE OR SPORTS – At least 40 minutes of programmed physical
activities such as fitness related, rhythmic or sports activities.
 HIGH IMPACT PLAY – At least 20 minutes of sustained moderate to vigorous
physical activities resulting in rapid breathing such as brisk walking, jogging.
Indigenous games and dancing.
 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 (21-45 years old) – should accumulate 30 to 60 minutes of daily physical

activity consisting of any one or a combination of the following physical activities:

 ACTIVITIES FOR DAILY LIVING – Active travel and active daily tasks (household
chores, general carpentry, cleaning the car, etc.)
 EXERCISE, DANCE AND RECREATIONAL ACTIVITIES – Moderate intensity
aerobic physical activity resulting in a noticeable increase in heart rate and
breathing.
 MUSCLE STRENGTHENING AND FLEXIBILITY ACTIVITIES – Performing
activities using ALL major muscles of the body that maintain or increase muscular
strength and endurance.
 ACTIVITIES IN THE WORKPLACE – 2-minute physical activities for every hour
of sitting through activities organized, with provision of the necessary facilities
and/or equipment, by there is highly encouraged.
Older Adults (46-59 years old) – should accumulate at least 30 minutes daily
physical activity consisting of any 1 or a combination of the following physical
activities:

 ACTIVITIES FOR DAILY LIVING – Active travel and active daily tasks (household
chores)
 EXERCISE, DANCE AND RECREATIONAL ACTIVITIES – Moderate intensity
aerobic physical activity resulting in a noticeable increased heart rate and
breathing.*
 MUSCLE STRENGTHENING AND FLEXIBILITY ACTIVITIES – activities using
ALL major muscles of the body that maintain or increase muscular strength and
endurance.
 BALANCE AND COORDINATION – Exercise 2- 4 days/week.
 ACTIVITIES IN THE WORKPLACE – Two-minute physical activities (walking,
stretching) for every hour of sitting is highly encouraged.

Young Old (60-69 years old)- senior citizens should accumulate at least 30 minutes
daily physical activity.

 ACTIVITIES FOR DAILY LIVING – Active travel and active daily tasks (household
chores and yard work)
 EXERCISE, DANCE AND RECREATIONAL ACTIVITIES – Any rhythmic and
continuous physical activity that uses large muscle groups with special stress on
load bearing activities to arrest rate of osteoporosis and to maintain bone density.
 MUSCLE STRENGTHENING AND FLEXIBILITY ACTIVITIES – activities using
ALL major muscles of the body that maintain or increase muscular strength and
endurance.
 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.

Middle Old (70-79 years old)

  ACTIVITIES FOR DAILY LIVING – Active travel and mild, easy daily tasks
(household chores)
 EXERCISE, DANCE OR RECREATIONAL ACTIVITIES – Light intensity aerobic
physical activity such as a leisurely walk around the neighborhood, parks and
malls. Any rhythmic and continuous light physical.
 MUSCLE STRENGTHENING AND FLEXIBILITY ACTIVITIES – activities using
ALL major muscles of the body that maintain or increase muscular strength and
endurance.
 BALANCE AND COORDINATION – Perform simple and dynamic movements of
the lower and upper extremities while sitting on the exercise ball or standing for
balance and coordination.

Vintage Old (80 years old and above)

 ACTIVITIES FOR DAILY LIVING – Active travel and mild, easy daily tasks
(household chores)
 EXERCISE, DANCE OR RECREATIONAL ACTIVITIES – Continuous and light
intensity physical activity such as a leisurely walk around the neighborhood, yard
or living area.
 MUSCLE STRENGTHENING AND FLEXIBILITY ACTIVITIES – Performing
resistance exercises using major segments of the body including shoulders,
arms, thighs and legs, that maintain or increase muscular strength and
endurance.
 BALANCE AND COORDINATION – Perform simple but dynamic movements
while standing or sitting on the exercise ball with a spotter. Take up specific
activities for balance and coordination(Department of Health, 2013).

A WORD ABOUT TRAINING PROGRAM

A training program must be devised to match the unique demands of the individual,
taking into account numerous criteria such as gender, age, strengths, weaknesses,
objectives, training facilities, and so on.

Submitted by. BSEd – English 1