MARIANO MARCOS STATE UNIVERSITY

COLLEGE OF ARTS AND SCIENCES

PATHFit I (Movement Competency Training)

Instructor: Vince Louisse D. Salacup, LPT

CHAPTER IV: PHYSICAL ACTIVITY AND EXERCISE

I. Physical Activity and Exercise defined

Physical activity and exercise are related concepts that involve bodily movement, but they have
distinct definitions:

Physical Activity:
- Physical activity refers to any bodily movement produced by skeletal muscles that requires
energy expenditure. It encompasses a wide range of activities, from simple tasks like walking and
climbing stairs to more intense activities like running, swimming, or playing sports.

Physical activity can be categorized into two main types:

- Occupational, domestic, or leisure-time activities: These include activities related to work,

household chores, and recreational pursuits that involve physical effort.
- Exercise: While exercise is a subset of physical activity, it is a planned, structured, repetitive,
and purposeful activity aimed at improving or maintaining physical fitness.

Exercise:
- Exercise is a subset of physical activity that is typically performed with the specific purpose of
improving physical fitness, health, or achieving a specific goal. It is often planned and structured,
involving repetitive movements and a certain level of intensity.

Exercise can be further categorized into various types, including:

a. Aerobic or Cardiovascular Exercise: Activities like running, cycling, and swimming that
increase heart rate and improve cardiovascular fitness.
b. Strength or Resistance Training: Exercises using weights, resistance bands, or bodyweight
to build muscular strength and endurance.
c. Flexibility and Stretching Exercises: Movements that enhance flexibility and joint range of
motion, such as yoga and stretching routines.
d. Balance and Coordination Exercises: Activities that improve balance, stability, and
coordination, such as tai chi or certain yoga poses.

In comparison, physical activity is a broad term encompassing any bodily movement that requires
energy expenditure, while exercise is a structured and purposeful subset of physical activity aimed
at improving physical fitness or achieving specific goals. Both physical activity and exercise are
essential components of a healthy lifestyle and contribute to overall well-being.

II. Benefits of Regular Exercise

Regular exercise offers a wide range of physical, mental, and emotional benefits. Incorporating
exercise into your daily routine can significantly improve your overall health and well-being. Here
are some of the key benefits of regular exercise:

1. Improved Cardiovascular Health:

- Regular aerobic exercise, such as jogging, swimming, or cycling, helps strengthen the heart
muscle, improve blood circulation, and lower blood pressure.
- It reduces the risk of heart disease, stroke, and other cardiovascular conditions.

2. Weight Management:
- Exercise, when combined with a balanced diet, can aid in weight loss or weight maintenance
by burning calories and increasing metabolism.
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- It helps reduce body fat and build lean muscle mass.

3. Enhanced Muscular Strength and Endurance:

- Resistance training and strength exercises like lifting weights, enhance and increase muscle
strength and endurance, making daily activities easier and reducing the risk of injury. Strong
muscles support better posture and reduce the risk of injury.

4. Better Flexibility and Joint Health:

- Activities like stretching and yoga improve flexibility and joint range of motion, reducing the
risk of muscle strains and joint injuries.
- Enhanced flexibility can also alleviate muscle tension and improve overall mobility.

5. Improved Bone Health:

- Weight-bearing exercises, such as walking, running, and weightlifting, stimulate bone growth
and help maintain bone density and reduce the risk of osteoporosis and bone diseases.

6. Enhanced Mental and Intellectual Health:

- Exercise triggers the release of endorphins, which are natural mood lifters, reducing symptoms
of anxiety and depression.
- It can improve cognitive function, memory, and overall mental well-being.
- It can boost self-esteem, improve sleep quality, and reduce stress.
- Regular physical activity has been linked to better cognitive function, memory, and mental
clarity.
- It may reduce the risk of age-related cognitive decline and improve overall brain health.

7. Increased Energy Levels:

- Regular physical activity can boost energy levels by improving circulation and oxygenating
body tissues, combating feelings of fatigue.

8. Better Sleep:
- Exercise can lead to improved sleep quality and help regulate sleep patterns, reducing the
likelihood of insomnia.

9. Stress Reduction:
- Physical activity helps reduce stress by lowering cortisol levels and promoting relaxation.
- It can be an effective way to manage and cope with life's challenges.

10. Enhanced Immune Function:

- Regular exercise has been proven to boost the immune system, making the body more
resistant to acquired diseases and reducing the risk of illness and infection.

11. Increased Longevity:

- Research suggests that regular exercise is associated with a longer and healthier lifespan
along with a reduced risk of premature death.

12. Better Metabolic Health:

- Exercise can improve insulin sensitivity and help regulate blood sugar levels, reducing the
risk of type 2 diabetes.

13. Social and Emotional Benefits:

- Engaging in group exercises or team sports can provide social interaction and a sense of
belonging, improving overall well-being.
- Exercise can be a constructive way to manage stress and cope with life's challenges.

It's important to note that the specific benefits of exercise can vary depending on the type,
duration, and intensity of the activities performed. To reap the full benefits, it's essential to maintain
a regular and well-rounded exercise routine that includes a mix of aerobic, strength, flexibility, and
balance exercises. Before starting a new exercise program, it's advisable to consult with a
healthcare provider, especially if you have any underlying health conditions or concerns.
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III. Types of Exercise

There are several different types of exercise, each with its own unique benefits and
characteristics. Incorporating a variety of exercise types into your fitness routine can help you
achieve a well-rounded level of fitness. Here are some common types of exercise:

1. Aerobic Exercise:
- Aerobic exercise, often referred to as cardiovascular or cardio exercise, is characterized by
rhythmic, sustained movements that increase your heart rate and breathing rate. It involves the
use of oxygen to generate energy during the activity.

Key features:
- Involves continuous, moderate to high-intensity activities.
- Uses large muscle groups and elevates heart rate for an extended period.
- Enhances cardiovascular fitness, endurance, and lung capacity.
- Burns calories and aids in weight management.

Examples:
- Running - Dancing
- Swimming - Aerobics
- Cycling - Jumping rope

2. Anaerobic Exercise:
- Anaerobic exercise is characterized by short bursts of intense, high-intensity activity where the
body's demand for oxygen exceeds its supply. It primarily relies on anaerobic metabolism to
generate energy.

Key features:
- Short-duration, high-intensity activities.
- Typically involves activities that are performed at maximum effort.
- Builds muscular strength, power, and speed.
- Enhances muscle endurance.

Examples:
- Weightlifting - Plyometrics (jump training
- Sprinting - Resistance training with heavy weights
- High-intensity interval training (HIIT)

3. Flexibility Exercises:
- Flexibility exercises, also known as stretching exercises, are designed to improve the range
of motion of your joints and the length of your muscles. They help increase suppleness and reduce
the risk of muscle and joint injuries.

Key features:
- Gentle, controlled movements aimed at stretching and lengthening muscles.
- Promote relaxation and reduce muscle tension.
- Improve joint mobility and flexibility.
- Often used for warm-up or cool-down routines in other types of exercise.

Examples:

- Static stretching (holding a stretch for a - Yoga

period of time) - Pilates
- Dynamic stretching (controlled, - Tai chi
repetitive movements)

Incorporating all three types of exercise into your fitness routine can help you achieve a balanced
level of physical fitness and overall well-being. Aerobic exercise improves cardiovascular health

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and endurance, anaerobic exercise builds muscular strength and power, and flexibility exercises
enhance joint mobility and reduce the risk of injury. A comprehensive fitness program often
includes a combination of these exercise types to address different aspects of fitness and achieve
a well-rounded approach to health and fitness.

IV. Phases of Exercise

Exercise can be broken down into various phases or components to help individuals structure
their workouts and achieve specific fitness goals. These phases are often used in training
programs to create a systematic approach to exercise. The primary phases of an exercise routine
include:

1. Warm-Up Phase:
- The warm-up phase is the initial part of an exercise session, intended to prepare the body for
more intense physical activity.

Goals of the warm-up:

- Increase heart rate and blood flow to muscles.
- Raise body temperature.
- Prepare joints, tendons, and ligaments for movement.
- Mentally prepare for the upcoming workout.

Activities: Gentle aerobic exercises, dynamic stretching, and mobility exercises are common
warm-up components.

2. Conditioning Phase (Workout):

- The conditioning phase is the main part of the workout where you engage in the primary
exercise or activity that aligns with your fitness goals.
- Goals of the conditioning phase vary based on your objectives, such as cardiovascular fitness,
strength, endurance, or skill improvement.

Activities: Examples include running, weightlifting, interval training, yoga poses, or sport-specific
drills, depending on your fitness goals.

3. Cool-Down Phase:
- The cool-down phase is the concluding part of the workout and aims to help the body recover
gradually after intense exercise.

Goals of the cool-down:

- Reduce heart rate and blood pressure gradually.
- Promote blood flow to remove waste products from muscles.
- Decrease the risk of post-exercise muscle soreness and injury.

Activities: Static stretching, deep breathing, and light, low-intensity movements are commonly
included in the cool-down phase.

OTHER SPECIFIC PHASES OF EXERCISE:

Stretching Phase:
- Stretching exercises are often included in both the warm-up and cool-down phases, but they
can also be a distinct phase of exercise.
- Stretching enhances flexibility and joint range of motion.
- Types of stretching exercises include static (held stretches), dynamic (controlled movements),
and PNF (proprioceptive neuromuscular facilitation) stretches.

Strength and Resistance Phase:

- This phase focuses on building muscular strength, endurance, and power.

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- Resistance training exercises involve lifting weights, using resistance bands, or performing
bodyweight exercises.
- The focus may be on specific muscle groups or overall body strength.

Cardiovascular Phase:
- Cardiovascular exercises primarily target the heart and lungs, improving cardiovascular
fitness, endurance, and calorie burning.
- Activities include running, cycling, swimming, and aerobics.
- Interval training or steady-state cardio can be part of this phase, depending on fitness goals.

Skill and Technique Phase:

- For sports and activities that require specific skills or techniques, a phase dedicated to refining
and practicing those skills is essential.
- Examples include practicing tennis serves, basketball shooting, or dance routines.

Recovery Phase:
- Recovery exercises and activities are designed to promote muscle recovery and reduce
muscle soreness after intense workouts.
- Techniques include foam rolling, light stretching, and low-intensity activities like walking.

The specific structure and duration of each phase may vary based on individual goals, fitness
level, and the type of exercise being performed. A well-designed exercise program typically
incorporates these phases to ensure a balanced and effective workout routine while minimizing
the risk of injury. Additionally, consulting with a fitness professional or trainer can help tailor a
program to individual needs and objectives.

V. The FITT Formula

The FITT formula is a widely used and practical guideline for designing effective exercise
programs. FITT stands for Frequency, Intensity, Time, and Type, and these four components
help you structure your workouts to meet your specific fitness goals. Here's a breakdown of each
element of the FITT formula:

1. Frequency:
- Frequency refers to how often you engage in exercise or physical activity.
- It indicates how many days per week you should work out.
- The frequency of your workouts can vary based on your fitness goals and current fitness level.
- For general health and fitness, the American College of Sports Medicine (ACSM) recommends
at least 150 minutes of moderate-intensity aerobic exercise per week or 75 minutes of vigorous-
intensity exercise, spread over at least three days a week.

2. Intensity:
- Intensity measures how hard you work during your exercise sessions.
- It is often expressed as a percentage of your maximum effort or heart rate.
- Intensity levels can vary depending on your fitness goals:
- For aerobic fitness, moderate-intensity exercise is typically around 50-70% of your maximum
heart rate, while vigorous-intensity exercise is closer to 70-85% of your maximum heart rate.
- For strength training, intensity refers to the amount of resistance or weight used during
exercises.

3. Time (Duration):
- Time or duration refers to the length of each exercise session.
- It indicates how long each workout should last.
- The recommended duration of exercise depends on the type of activity and your fitness goals:
- For aerobic exercise, aim for at least 30 minutes of moderate-intensity exercise most days of
the week.
- For strength training, the duration of each session can vary but typically ranges from 20 to
60 minutes, depending on the workout program.
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4. Type (Mode):
- Type or mode refers to the specific type of exercise or activity you choose.
- It relates to the specific muscle groups and fitness components targeted by the activity.
- Your choice of exercise should align with your goals and preferences:
- Aerobic exercises include activities like walking, running, cycling, swimming, and dancing.
- Strength training involves using resistance exercises like weightlifting or bodyweight
exercises.
- Flexibility exercises focus on improving joint range of motion and can include yoga or
stretching routines.

In addition to the FITT formula, you can incorporate the principles of training, such as specificity,
progression, and individualization, to create a well-rounded and effective exercise program. By
adjusting the frequency, intensity, time, and type of your workouts in a systematic and
individualized way, you can design a program that helps you achieve your fitness goals while
ensuring safety and progress. It's also important to consult with a fitness professional or
healthcare provider to develop a program that suits your specific needs and circumstances.

ASSIGNMENT:

Review all the content from Chapters I – IV. That will be the coverage of your Midterm Exam.

A friendly reminder before taking the Midterm Examination:

“Orandum est ut sit mens sana in corpore sano”

Best of luck and may the good Lord bless you in all your academic endeavors.

vlsalacup@mmsu.edu.ph

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