Lesson 2

• • Is any movement that requires energy from the muscles.
  • Physical activity refers to any bodily movement produced by skeletal muscles that require energy expenditure.
  • It encompasses a wide range of daily activities, both structured and unstructured, such as walking, climbing stairs, gardening, and household chores.
  • Includes all the movements you engage in throughout the day, not just those during designated exercise sessions.
  • It is a broader term that covers the entirety of daily movements.

  Physical Activity
• •  Physical exercise is defined as movement that is planned, systematic, repetitive, and intentional.
  • Physical exercise is a subset of physical activity that is planned, structured, repetitive, and purposeful.
  • It involves intentional and systematic bodily movements designed to improve or maintain physical fitness, health, and overall well-being.

  Physical Exercise
• Are terms often used interchangeably, but they have distinct meanings. Both are essential components of a healthy lifestyle, contributing to overall well-being and preventing various health issues.

  Physical Activity and Physical Exercise
• In summary, physical activity is a broader concept encompassing all bodily movements, while physical exercise is a more specific and structured form of physical activity aimed at achieving particular health or fitness goals. Both are crucial for maintaining a healthy lifestyle, and a balanced approach that includes a mix of daily physical activities and structured exercises can contribute to overall well-being.
• • Encompasses a variety of activities that target different aspects of fitness, including cardiovascular endurance, muscular strength, flexibility, and balance.
  • Incorporating a diverse range of exercises into your routine can lead to comprehensive health benefits

  Physical Exercise
• Different Type of Physical Exercise:

  1. Endurance Exercise
  2. Strength Training Exercise
  3. Flexibility Exercise
  4. Balance Exercise
  5. Cardiovascular Exercise
  6. Core Strengthening Exercise
  7. Interval Training
  8. Functional Training
  9. Cross-Training
  10. Low-Impact Exercise
• • Purpose: Increases stamina and improves the efficiency of the body's energy systems.
  • Examples: Long-distance running, cycling, swimming, and other activities that challenge the body's endurance capacity.

  Endurance Exercises
• • Purpose: Builds muscle strength, tones and sculpts the body, enhances metabolism, and supports bone health.
  • Examples: Weightlifting, bodyweight exercises (push-ups, squats, lunges), resistance band exercises, and exercises using gym machines.

  Strength Training Exercises
• • Purpose: Increases the range of motion, reduces the risk of injury, and improves overall flexibility.
  • Examples: Stretching exercises, yoga, Pilates, tai chi, and dynamic stretching routines.

  Flexibility Exercises
• • Purpose: Enhances stability and coordination, reduces the risk of falls, and promotes better posture.
  • Examples: Single-leg stands, balance exercises on unstable surfaces (e.g., Bosu ball), yoga poses focusing on balance, and tai chi.

  Balance Exercises
• Children (5-12 years old)

  • Physical Activity: Filipino children should engage in at least 60 minutes daily physical activities.
  • Physical Exercise: 20-30 minutes daily physical exercise (sports and active games)
• Adolescents to Young Adults (13-20 years old)

  • Physical Activity: Filipino adolescents to young adults should engage in at least 60 minutes daily physical activities.
  • Physical Exercise: At least 40 minutes physical exercise such as fitness related, rhythmic or sports activities
• Adults (21-45 years old)

  • Physical Activity: Filipino adults should accumulate 30 to 60 minutes daily physical activity.
  • Physical Exercise: For fitness purposes, adults should work towards 20-30 minutes continuous physical exercise for a minimum of three days per week.
• Older Adults (46-59 years old)

  • Physical Activity: Filipino older adults should accumulate at least 30 minutes daily physical activity.
  • Physical Exercise: minimum of 20 minutes, done at least thrice a week with a future goal of being able to do it 5-6 times.
• Young Old (60-69 years old)

  • Physical Activity: Filipino senior citizens should accumulate at least 30 minutes daily physical activity.
  • Physical Exercise: minimum of 30 minutes, done 3-5 times per week
• Middle Old (70-79 years old)

  • Physical Activity: Active travel (walking, assisted stair climbing) and mild, easy daily tasks (household chores), such as mild yard and garden work, dusting furniture, folding clothes and sweeping inside the house.
  • Physical Exercise: At least 30 minutes, done three times per week on non-consecutive days.
• Vintage Old (80 years old and above)

  • Physical Activity: Active travel (walking, assisted stair climbing) and mild, easy daily tasks (household chores), such as mild yard and garden work, dusting furniture, folding clothes and sweeping inside the house.
  • Physical Exercise: 20 minutes continuously, three times weekly. Or accumulate bouts of 10 minutes or longer.
• • Purpose: Improves cardiovascular health, increases stamina, and burns calories.
  • Examples: Running, jogging, brisk walking, cycling, swimming, dancing, aerobics, and high-intensity interval training (HIIT).

  Cardiovascular Exercises
• • Purpose: Strengthens the muscles in the abdomen, lower back, and pelvis, improving overall stability and supporting good posture.
  • Examples: Planks, crunches, leg raises, Russian twists, and exercises using stability balls.

  Core Strengthening Exercise
• • Purpose: Combines short bursts of high-intensity exercise with periods of rest or lower intensity, improving cardiovascular fitness and burning calories.
  • Examples: High-intensity interval training (HIIT), Tabata workouts, and sprint interval training.

  Interval Training
• • Purpose: Mimics real-life movements, improving overall functional fitness and performance in daily activities.
  • Examples: Bodyweight exercises, functional fitness classes, and activities that involve multiple muscle groups and joints.

  Functional Training
• • Purpose: Involves a combination of different types of exercises to provide variety, prevent boredom, and address multiple aspects of fitness.
  • Examples: Combining cardio, strength training, and flexibility exercises within a training program.

  Cross-Training
• • Purpose: Reduces stress on joints while still providing cardiovascular and muscular benefits.
  • Examples: Walking, swimming, cycling, elliptical training, and water aerobics.

  Low-impact Exercise