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Lesson 3 PE11

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Lance Gabriel Manansala
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6 views

Lesson 3 PE11

Uploaded by

Lance Gabriel Manansala
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PPTX, PDF, TXT or read online on Scribd
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REVIEW

PHYSICAL
FITNESS
OBJECTIVES
In this lesson, you are going to learn the
different concepts commonly associated with
Physical Education and Physical Fitness.

At the end of this module, you will be able to:


a. know the definition of Physical Fitness
b. identify the importance of Physical Fitness
in
our daily living
c. compare the difference of Physical Activity
and Exercise
PHYSICAL FITNESS
● Physical Fitness refers to the
ability of your body systems
to work together efficiently
to allow you to be healthy
and perform activities of
daily living. Being efficient
means doing daily activities
with the least effort
possible.
PHYSICAL ACTIVITY VS. EXERCISE

Now you know what physical fitness


is all about, it is important to know
how you can achieve and maintain it
in your life. Physical activity and
exercise are the key ingredients to
keeping a physically active and fit
lifestyle. Both may seem the same
but, their actual functions are
different.
PHYSICAL ACTIVITY
Physical Activity is
movement that is carried
out by the skeletal
muscles, that requires
energy. In other words,
any movement one does
is actually physical
activity.
EXERCISES
Exercise, however, is
planned structured,
repetitive and intentional
movement intended to
improve or maintain
physical fitness. Exercise
is a subcategory of
physical activity.
Physical Activity and Exercise:
Understanding the Intensity
How can you tell if an activity is considered moderate or
vigorous in intensity? If you can talk while performing it, it’s
moderate. If you need to stop to catch your breath after
saying just a few words, it’s vigorous. Depending on your
fitness level, a game of doubles tennis would probably be
moderate in intensity, while a singles game would be more
vigorous. Likewise, ballroom dancing would be moderate, but
aerobic dancing would be considered vigorous. Again, it’s not
just your choice of activity, it’s how much exertion it requires.
Light-Intensity Physical Activity
Light-intensity physical activity causes little to no increase in breathing
and/or heart rate. You should be able to talk and sing during the
activity. Examples include:

• walking
• shopping
• light house hold chores

Moderate-Intensity Physical Activity


Moderate-intensity physical activity causes a slight increase in
breathing and heart rate. However, you are still able to talk but
not sing during the activity.
Vigorous-Intensity Physical Activity
Vigorous-intensity physical activity will cause your heart rate to
increase significantly. You will find yourself breathing hard and fast,
and find it hard to hold a conversation with someone.

• Jogging or running
•Swimming continuous laps
•Playing singles tennis
•Rollerblading at a fast pace
•Playing basketball or football
•Skipping with a rope
Physical Activity
and Exercise:
Components of
Physical Fitness
Research provides significant evidence
that ALL physical activity positively
contributes to overall health and well-
being. Exercise also assist with
the improvement of physical fitness.
Cardio-respiratory
Endurance
Enhance your respiratory endurance –
your ability to engage in aerobic
exercise – through activities
such as brisk walking, jogging, running,
cycling, swimming, jumping rope,
rowing, or cross-country skiing. As you
reach distance or intensity goals, reset
them higher or switch to a different
activity to keep challenging yourself.
Muscular Strength
You can increase muscular
strength most effectively by
lifting weights, using either free
weights like barbells and
dumbbells or weight machines.
Muscular Endurance
Improve your endurance through
calisthenics (conditioning
exercises), weight training, and
activities such as running or
swimming.
AGILITY – the ability to change positions, movements or direction
with quickness and lightness.
BALANCE – the ability to control and maintain positions or
movements of the body. It is the state of equilibrium.
Static balance - the ability to maintain one’s equilibrium in a
fixed position.
Dynamic balance – the ability to maintain one’s equilibrium
while body is in motion.
COORDINATION – the ability to maintain harmonious functioning
of muscles producing complex movements.
POWER – the ability of the muscles to release maximum force in
the shortest possible time.
SPEED – the ability to make successive movements of the same
kind in the shortest possible time.
Flexibility
Work to increase your level
of flexibility through
stretching exercises that
are done as part of your
workout or through a
discipline like yoga or
pilates that incorporates
stretching.
FLEXIBILITY – is the ability of the muscles
and joint to go the full range of motion. It
involves four basic movements namely:

Flexion – bending a body segment


Extension – Straightening a body segment
Abduction – moving a limb away from the
body; and
Adduction - moving a limb toward the
body
Flexibility
Work to increase your level
of flexibility through
stretching exercises that
are done as part of your
workout or through a
discipline like yoga or
pilates that incorporates
stretching.
While it’s possible to address all of these fitness components
with a physically active lifestyle, an exercise program can
help you achieve even greater benefits.

Increasing the amount of physical activity in your everyday


life is a good start – like parking a few blocks from your
destination to get in some walking. But to really achieve
fitness goals, you’ll want to incorporate structured, vigorous
activities into your schedule to help you attain even more of
your fitness and health goals.

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