Definitions of Physical Activity

Physical Activity- The term physical activity describes many forms of movement, including activities that involve the large
skeletal muscles. Activities that involve the small skeletal muscles (e.g. playing board games, drawing, and writing) are
important, but they do not provide the health benefits of activities that involve the large skeletal muscles and require
substantial energy expenditure.
Physical activity is defined by its duration, intensity, and frequency
Duration is the amount of time spent participating in a physical activity session
Intensity is the rate of energy expenditure
Frequency is the number of physical activity sessions during a specific time period (e.g. one week).
Types of Physical Activity
1.

Aerobic - light to vigorous-intensity physical activity that requires more oxygen than sedentary behavior and thus
promotes cardiovascular fitness and other health benefits (e.g., jumping rope, biking, swimming, running, playing
soccer, basketball, or volleyball).

2.

Anaerobic intense physical activity that is short in duration and requires a breakdown of energy sources in the
absence of sufficient oxygen. Energy sources are replenished as an individual recovers from the activity. Anaerobic
activity (e.g., sprinting during running, swimming, or biking) requires maximal performance during the brief period.

3.

Lifestyle physical activity typically performed on a routine basis (e.g., walking, climbing stairs, mowing or raking the
yard), which is usually light to moderate in intensity.

4.

Physical activity play play activity that requires substantial energy expenditure (e.g., playing tag, jumping rope).
Play activity with flexible rules, usually self-selected, for the purpose of having fun.

5.

Sports physical activity that involves competition, scorekeeping, rules, and an outcome that cannot be
predetermined. There are two categories of sports: individual and team.

6.

Weight-bearing physical activity that requires people to move their own weight.

Definitions of Exercise
Exercise- it consists of activities that are planned and structured, and that maintains or improves one or more of the
components of physical fitness. Physical activity suggests a wide variety of activities that promote health and well-being.
Exercise is often associated with fitness maintenance or improvement only.
Types of Exercise
1.

Calisthenics- Isotonic muscle-fitness exercise that overloads muscles by forcing the muscles to work at a higher level
than usual.

2.

Flexibility (Stretching).- Exercise designed to stretch muscles and tendons to increase joint flexibility or range of
motion. Specific flexibility exercises need to be done for each part of the body.

3.

Isokinetic - Muscle-fitness exercise in which the amount of force equals the amount of resistance, so that no movement
occurs.

4.

Isotonic-Muscle-fitness exercise in which the amount of force exerted is constant throughout the range of motion,
including muscle shortening (concentric contractions), and muscle lengthening (eccentric contractions).

5.

Muscle-fitness- Exercise designed to build muscle strength and endurance by overloading the muscles; also called
progressive resistance exercise (PRE). Common forms of muscle fitness exercise include isokinetic, isometric, and
isotonic.

Definitions of Fitness
Fitness - Participating in physical activity is beneficial to people of all ages. Physical activity contributes to fitness, a state in
which peoples health characteristics and behaviors enhance the quality of their lives.
Types of Fitness
Physical fitness - A set of physical attributes related to a persons ability to perform physical activity successfully, without
undue strain and with a margin of safety.
Health-related physical fitness It is a physiological state of well-being that reduces the risk of hypokinetic disease; a basis
for participation in sports and vigor for the tasks of daily living. Components include cardio-respiratory endurance, muscle
strength endurance, flexibility, and body composition.
Skill-related physical fitness - These are common components of physical fitness (e.g., agility, balance, coordination, speed,
power, reaction time) that enable participation in sports and other physical activities; also called performance or motor fitness.

PE&HEALTHLESSON1

Fitness for All- The Benefits of Fitness

Fitness and Health
The word health is often associated only with physical fitness, but there are other components of health.
FITNESS means readiness. Fit people are better equipped than non-fit people.
The level of fitness includes all aspects of health and life. It affects physical, mental, and social health.
What is Physical Fitness?
Physical Fitness is the ability of your body systems to work efficiently. A fit person is able to carry out the typical
activities of living, such as work, and still have enough energy and vigor to respond to emergency situations and
to enjoy leisure time activities.
Physical Activity and Exercise
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 exercise.
Health and Wellness Benefits of Physical Activity
Regular physical activity can do much to prevent disease and illness.
It can help you look your best (with proper nutrition, good posture, and good body mechanics).
Besides looking better, people who do regular physical activity feel better, do better on academic work, and are
less depressed than people who are less active.
Regular physical activity results in physical fitness which is the key to being able to do more of things you want to
do and enjoy life.
It allows you to be fit enough to meet emergencies and day-to-day demanding situations.
Being physically active can build fitness, which, in turn, provides you with many health and wellness benefits.
The Parts of Physical Fitness
Health - Related Physical Fitness
Skill - Related Physical Fitness
Health - Related Physical Fitness
Cardiovascular fitness: the ability to exercise your entire body for long periods of time.
Strength: the amount of force your muscles can produce.
Muscular endurance: the ability to use your muscles many times without tiring.
Flexibility: the ability to use your joints fully through a wide range of motion.
Body fatness composition: is the percentage of body weight that is made up of fat when compared to other body
tissue, such as bone and muscle.
Skill - Related Physical Fitness
Different sports require different parts of skill -related fitness.
Many sports require several parts. For example, a skater might have good agility, but may not posses good
power.
Some people have more natural ability in skill areas than others.
Good health does not come from being good in skill-related fitness.
Agility
Agility is the ability to change the position of your body quickly and to control bodys movements. People with
good agility are most likely to be good at activities such as: diving, soccer, ice skating, wrestling, etc.
Balance
Balance is the ability to keep an upright posture while standing still or moving. People with good balance are most
likely to be good in activities such as gymnastics, ice skating, rhythmic gymnastics, ski-jumping, surfing, etc.
Power
Power is the ability to use strength and speed. People with good power might have the ability to put the shot,
throw the discus, high jump, play football, speed swim, speed skate, etc.
Reaction Time

Reaction time is the amount of time it takes to move once you realize the need to act. People with good reaction
time are able to make fast starts in track or swimming, or to dodge a fast attack in fencing or karate.
Speed
Speed is the ability to perform a movement or cover a distance in a short period of time. People with leg speed
can run fast, while people with good arm speed can throw fast or hit a ball that is thrown fast.
Lifetime Fitness
Step 1: Doing Physical Activity
Step 2: Getting Fit
Step 3: Self-Assessment
Step 4: Self-Planning
Step 5: Lifetime Activity
Step 6: Lifetime Fitness