Physical activity (PA) involves any bodily daily activities and still has the energy to enjoy

movement caused by muscular contractions that other active leisure activities. In relation to health
result in the expenditure of energy. It is usually and wellness, experts have identified several
classified according to its purpose such as components that an individual should maintain
occupational, transport-related, household, and at an adequate level to remain healthy and reduce
recreational. It can be viewed as a behavior that the risk of premature death, disease and injury. It
ranges from minimal (e.g. play around, computer is a broad term and has many components.
use, walking to school) to maximal (e.g. playing
sports, 100-meter sprint) movement. Many people ELEMENTS OF
believe that one should engage in sports and PHYSICALACTIVITY/FITNESS
exercise to be active, which is misconception. In
fact, sports and exercise are just part of the The health-related components of fitness are
activities that can be classified under recreational important in preventing injuries and non-
physical activity. Physical activity is different communicable diseases such as heart disease and
from exercise. cancer. It includes:

Exercise is a planned program of physical

activities usually designed to improve physical
fitness with the purpose of increasing physical
fitness level. It is a form of physical activity that is
structured, repetitive and planned for the
purpose of improving or maintaining one or
more fitness components.
1. AEROBIC CAPACITY – It is the ability of
Research shows that both physical activity and the heart, lungs and blood vessels to
exercise can improve one’s well-being. It should supply oxygen and nutrients to the
be noted that the protection talked by being fit is working muscles efficiently in order to
higher than being physically active. sustain prolonged rhythmical exercises.
The ability to deliver and utilize oxygen is
an indicator of a healthy heart. Activity
THE FILIPINO PYRAMID test example: RUNNING

2. MUSCULAR STRENGTH – It is the

ability of the muscle to generate the
greatest force. One repetition maximum is
The the heaviest load that can be lifted in one
Physical Activity Pyramid (Figure 1.1) shows that repetition. A good strength level protects
performing more day-to-day activities such as an individual from severe injuries when
walking and using the stairs are the foundation in he/she slips or falls. Activity test example:
becoming physically active. WEIGHT LIFTING
An individual can achieve physical fitness by
following the recommendations of the Physical
Activity Pyramid.
Daily activities at the base of the pyramid are low
in intensity, and should be performed as often as
possible for at least 30 minutes.

Physical fitness is a condition that allows the

body to effectively cope with the demands of
  Heart Disease and Stroke.
Daily physical activity can help
prevent heart disease and stroke by
3. strengthening your heart muscle,
lowering your blood pressure, raising
your high-density lipoprotein (HDL)
levels (good cholesterol) and lowering
low-density lipoprotein (LDL) levels (bad
MUSCULAR ENDURANCE – It is the ability cholesterol), improving blood flow, and
of the muscle to resist fatigue when increasing your heart's working capacity.
performing multiple repetition of a Optimizing each of these factors can
submaximal load. It can also refer to the provide additional benefits of decreasing
period of time in which a muscle is able to the risk for Peripheral vascular disease.
hold a contraction. It is needed to prevent
injuries that commonly occur when the  High Blood Pressure. Regular physical
individual is tired. Activity test example: activity can reduce blood pressure in
ABDOMINAL CURL-UPS AND PUSH- those with high blood pressure levels.
UPS Physical activity reduces body fat, which
is associated with high blood pressure.

 Noninsulin-Dependent Diabetes.By
reducing body fat, physical activity can
help to prevent and control this type
of diabetes.
4.
 Obesity. Physical activity helps to reduce
body fat by building or preserving muscle
FLEXIBILITY – It is the ability to move a joint
mass and improving the body's ability to
without pain over its entire range of
use calories. When physical activity is
motion. An adequate degree of flexibility
combined with proper nutrition, it can
is important to prevent injury and to
help control weight and prevent obesity, a
maintain body mobility. It can be greatly
major risk factor for many diseases.
improved by stretching. Activity test
examples: SIT AND REACH and  Back Pain. By increasing muscle strength
TRUNK FORWARD FLEXION and endurance and improving flexibility
and posture, regular exercise helps to
prevent back pain.

 Osteoporosis. Regular weight-

bearing exercise promotes bone formation
5. BODY and may prevent many forms of bone loss
COMPOSITION – It refers to the total associated with aging.
make-up of the body. Many non-
 Self Esteem and Stress Management.
communicable diseases are associated
Studies on the psychological effects of
with obesity of having too much fat
exercise have found that regular physical
especially around the abdominal area.
activity can improve your mood and the
Activity test example: WAIST
way you feel about yourself. Researchers
CIRCUMFERENCE
have found that exercise is likely to
reduce depression and anxiety and help
The BENEFITS OF EXERCISE extend far
you to better manage stress.
beyond weight management. Research shows
that regular physical activity can help reduce  Disability. Running and aerobic
your risk for several diseases and health exercise have been shown to postpone the
conditions and improve your overall quality of development of disability in older adults.
life. Regular physical activity can help protect
you from the following health problems.