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NOTRE DAME OF JOLO COLLEGE

Jolo, Sulu

Physical Education 101

Movement Enhancement (ME)

(Hand-out)

Prepared by: Sajid “Khan” S. Sahipa

Rhazzel Alan M. Asda

Physical activity

Physical activity is defined as any bodily movement produced by skeletal muscles that
requires energy expenditure. Physical activity encompasses all activities, at any intensity,
performed during any time of day or night[. It includes exercise and incidental activity
integrated into daily activity. This integrated activity may not be planned, structured, repetitive
or purposeful for the improvement of fitness, and may include activities such as walking to the
local shop, cleaning, working, active transport etc. Lack of physical activity is associated with a
range of negative health outcomes whereas increased physical activity can improve physical as
well as mental health. Physical activity increases energy expenditure and is a key regulator in
controlling body weight.

is simply any bodily movement performed by the muscles that expend energy. This
includes all the movement one does throughout the day, whether it be intentional, part of
one's job/occupation or simply for transporting one's self from one place to another. All activity
and steps count toward your health.

Physical activity - it's important

A healthier state of mind 

A number of studies have found that exercise helps depression. There are many views as to
how exercise helps people with depression:

 Exercise may block negative thoughts or distract you from daily worries. 
 Exercising with others provides an opportunity for increased social contact. 
 Increased fitness may lift your mood and improve your sleep patterns. 
 Exercise may also change levels of chemicals in your brain, such as serotonin,
endorphins and stress hormones.  

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Aim for at least 30 minutes a day 

To maintain health and reduce your risk of health problems, health professionals and
researchers recommend a minimum of 30 minutes of moderate-intensity physical activity on
most, preferably all, days. 

Physical activity guidelines

Australia’s physical activity and sedentary behaviour guidelines state that:

 Doing any physical activity is better than doing none. If you currently do no physical
activity, start by doing some, and gradually build up to the recommended amount.
 Be active on most, preferably all, days every week. 
 Accumulate 150 to 300 minutes (2 ½ to 5 hours) of moderate intensity physical activity
or 75 to 150 minutes (1 ¼ to 2 ½ hours) of vigorous intensity physical activity, or an
equivalent combination of both moderate and vigorous activities, each week. 
 Do muscle strengthening activities on at least two days each week.

Ways to increase physical activity

Increases in daily activity can come from small changes made throughout your day, such as
walking or cycling instead of using the car, getting off a tram, train or bus a stop earlier and
walking the rest of the way, or walking the children to school.  

See your doctor first

It is a good idea to see your doctor before starting your physical activity program if:

 you are aged over 45 years 

 physical activity causes pain in your chest 
 you often faint or have spells of severe dizziness 
 moderate physical activity makes you very breathless 
 you are at a higher risk of heart disease 
 you think you might have heart disease or you have heart problems 
 you are pregnant. 

There are three major kinds of physical activity that contribute to overall fitness:
cardiovascular training, strength training and flexibility training. Cardio training: walking,
jogging, running, aerobics, dancing, skipping rope, rowing, biking, cross-country skiing

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5 types of activity to lose weight for good.

There are five types of physical activity: structured, leisure, occupational, household,
and commuting physical activity. To achieve permanent weight loss, increase the amount of
physical activity (all five types) you get each day.

1. Structured exercise

This is physical activity you purposefully plan to achieve a particular goal. For example,
walking on the treadmill, taking water aerobics classes, or doing any other type of exercise to
lose weight.
Aerobic exercise and strength training are equally important when it comes to losing fat,
maintaining muscle, and losing weight for good.

2. Leisure time physical activity

This is physical activity you get outside of work and home.

For example:

 Dancing at a social event

 Walking around the mall
 Running errands

3. Occupational physical activity

This is physical activity you get on the job.

For example:

 Taking the stairs instead of taking the elevator

 Walking to another building at work
 Walking on your lunch break
 Easy ways to be more active at work

4. Household physical activity

This is physical activity you get at home.

For example:

 Cleaning your house

 Mowing the lawn
 Shoveling your driveway
 Easy ways to be more active at home.

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5. Commuting physical activity

Activity you get traveling to and from work.

For example:

 Walking to a bus or subway station

 Biking to work

Exercise
 
Definition

Exercise is physical activity that is planned, structured, and repetitive for the purpose of
conditioning any part of the body. Exercise is used to improve health, maintain fitness and is
important as a means of physical rehabilitation.

Purpose

Exercise is useful in preventing or treating coronary heart disease, osteoporosis,

weakness, diabetes, obesity, and depression. Range of motion is one aspect of exercise
important for increasing or maintaining joint function. Strengthening exercises provide
appropriate resistance to the muscles to increase endurance and strength. Cardiac
rehabilitation exercises are developed and individualized to improve the cardiovascular system
for prevention and rehabilitation of cardiac disorders and diseases. A well-balanced exercise
program can improve general health, build endurance, and slow many of the effects of aging.
The benefits of exercise not only improve physical health, but also enhance emotional well-
being.
Studies have shown that a consistent, guided exercise program benefits almost everyone from
Gulf War veterans coping with fatigue, distress, cognitive problems, and mental health
functioning to patients awaiting heart transplants. Exercise in combination with a reduced-
calorie diet is the safest and most effective method of weight loss. The United States
Department of Agriculture (USDA) food pyramid, called MyPyramid, makes exercise as well as
food recommendations to emphasize the interconnectedness between exercise, diet, and
health.

Precautions
Before beginning any exercise program, an evaluation by a physician is recommended to
rule out potential health risks. Once health and fitness level are determined and any physical
restrictions identified, the individual's exercise program should begin under the supervision of a
health care or other trained professional. This is particularly true when exercise is used as a
form of rehabilitation. If symptoms of dizziness, nausea, excessive shortness of breath, or chest

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pain are present during exercise, the individual should stop the activity and inform a physician
about these symptoms before resuming activity. Exercise equipment must be checked to
determine if it can bear the weight of people of all sizes and shapes. Individuals must be
instructed in the proper use of exercise equipment in order to prevent injury.

4 Types of Exercise
1. Endurance, or aerobic.
2. Strength.
3. Balance.
4. Flexibility.

Cardiovascular endurance

The definition of cardiovascular endurance simply put is the body’s ability to continue
exertion while getting energy from the aerobic system used to supply the body with energy.

Cardiovascular endurance is most useful for long distance sports; for marathon training,
long distance running, jogging and swimming, however it will also be useful for everyone else
and a lack of it will lead to individuals becoming quickly tired and out of breath. In a marathon,
the person who comes first (while allowing for injury or general poor technique) will generally
be the person with the best cardiovascular fitness. To fully understand the definition of
cardiovascular endurance, it’s important to understand how the body utilises energy to power
its muscles.

Cardiovascular endurance is the ability to exercise without becoming overly tired

because your heart, lungs and blood vessels are healthy. Exercise examples include walking,
jogging, cycling, dancing, running and bike riding. Distance swimming is also a good
cardiovascular endurance exercise.

Cardiovascular exercise, also known as aerobic exercise, is exercise that burns fat and
increases the heart rate, and which requires a certain amount of endurance over a long period
of time

Benefits Of Cardiovascular Endurance Training:

1. Improves blood pressure

2. Decreases risk of developing colon cancer
3. Reduced insulin needs
4. Decreases risk of cardiovascular disease
5. Lower mortality rates at all ages from all diseases
6. Decreases serum triglycerides
7. Helps to reduce body fat

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8. Increases HDLs (the good cholesterol)

9. Improved glucose tolerance
10. Decreases LDLs (the bad cholesterol)
11. Enhances performance of work and recreational activities
12. Relieves symptoms of depression and anxiety

Cardiovascular exercise should be done at least 3 days per week for minimal positive
aerobic enhancement and reduction of body fat stores. For maximum results, intermediate and
advanced trainees should be doing 5-6 days of cardiovascular conditioning per week, for a
minimum of 30 minutes and not more than 60 minutes. Exercise modes include any physical
activity (walking, jogging, inline skating, swimming, biking, etc.) that will get your heart rate up
into your target heart rate zone. Improving your cardiovascular endurance alone is not enough
to improve your overall physical fitness levels. Aerobic exercise along with a consistent strength
training program and healthy eating will certainly help you to reach your health and fitness
goals.

Flexibility

The ability of a joint to move through its full range of motion is defined as flexibility.
Because each joint has a different potential range of motion, it is joint specific. Sometimes,
being flexible in a particular area of the body requires the interaction of a series of joints. The
range of motion in the back that yoga practitioners strive to achieve, for example, requires the
development of flexibility along the entire spine.

Types of Flexibility

1. Dynamic flexibility also called as kinetic flexibility

2. Static-active flexibility also called as active flexibility
3. Static-passive flexibility also called as passive flexibility

The keys of flexibility

1. Stretching properly with the correct form.

2. The body needs to be opened up step by step by doing the stretches in the correct order.
3. Using your breathing correctly is one of the biggest parts of getting results.
4. Relaxing never force or bounce.
5. Warming up and cooling down regularly.
6. Dedicate certain days to just flexibility and core strength training

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3 Types of Stretching

Stretching improves flexibility. But you don't have to do hours of stretching to enjoy the
benefits of flexibility training. You can take a stretching class or do an online video that focuses
just on stretching exercises to improve range of motion throughout the body.

These programs generally begin with a gentle warm-up to increase your body's core
temperature. Then, they progress through a series of stretching exercises to lengthen the
muscles in your feet, your legs, your hips and torso, and finally up through the head and neck.

There are of different types stretching to improve flexibility.

 Static Stretching: You move into a position that lengthens a target muscle and hold the
position for 15-60 seconds. It's best to remember to breathe as you hold each stretch.
 Dynamic Stretching: You move in and out of a position that lengthens a target muscle.
Dynamic stretching involves moving through a joint's full range of motion either slowly
or quickly to mimic a functional activity.
 Active Isolated Stretching (AIS): You move your joint through a complete range of
motion, holding the endpoint only briefly, then return to the starting point and repeat.
Many athletes and active exercisers use active isolated stretching to prevent injuries or
muscle imbalance.

Benefits of having good flexibility

Following are some of the major benefits of flexibility training:

• Reduces stress in the exercising muscles and releases tension developed during the
workout.
• Assists with posture by balancing the tension placed across the joint by the muscles
that cross it

The best exercises to increase flexibility

Yoga is a good way to increase flexibility. Hamstring stretches -- as well as other

stretches -- can be performed after an exercise, once the muscles are warmed up. There are
many good flexibility exercises to maintain and improve athletic performance. Doing yoga helps
improve overall flexibility.