ACTIV E R E C R E AT I ON

OBJECTIVES
• Identify different Moderate to Vigorous Activity
• engage in moderate to vigorous physical activities for at
least 60 minutes a day in and out of school.
 ACTIVE
RECREATION
Engaging into active physical activities plays an important role in
maintaining overall fitness. Individual preference to achieve the desired level varies in
the extent of commitment of every individual who wants to gain and maintain high
fitness level. Good fitness program through different recreations can be a good way to
help you plan, monitor, improve and develop the level of fitness. Gradually increasing of
prescribed amount or dose of physical activities or exercise can be a
good start to measure the progress and changes of your fitness level. On the other hand,
recreational activities, weight maintenance and correct plan for workout with right
combinations of physical activities can also be an instrument to balance your lifestyle
and enjoy life
EXERCISE
Exercise is any activity of your body that enhances or maintains
physical fitness and overall health and wellness. In terms of health
benefits, the amount of recommended exercise depends upon the
goal, the type of exercise, and the age of the person. Even doing a
small amount of exercise is healthier than doing none.
INTENSITY
Intensity refers to the rate at which the activity is being performed.
It can be thought of "How hard a person works to do the activity".
The intensity of different forms of physical activity varies between
people. The intensity of physical activity depends on an individual’s
previous exercise experience and their relative level of fitness.
Consequently, the examples given below are provided as a guide only
and will vary between individuals.
 IMPORTANCE OF ACTIVE RECREATIONAL
ACTIVITIES

PHYSICAL
HEALTH
"
Recreational activity increases one’s stamina and energy
level. It does not only improve health like maintaining lower
body fat
percentage and lowering blood and cholesterol level but also it
increases
muscular strength, flexibility, muscular endurance, body
composition and
cardiovascular endurance
 IMPORTANCE OF ACTIVE RECREATIONAL
ACTIVITIES

MENTAL HEALTH

"
Recreational activity is a good way in managing stress. It serves
as an outlet for releasing boredom, anxiety and depression. It
helps
improve emotional stability and self-esteem which can directly
lessen apprehension and despair; thus, it increases motivation
to be more
productive and creative to do different activities. Mental health
is vital for
 IMPORTANCE OF ACTIVE RECREATIONAL
ACTIVITIES

IMPROVED QUALITY
OF LIFE
"
People who are engage in recreation are more
expected to feel and enjoy productive life. Recreational
activities help to
create a balance between daily routine pressure, work, and
academic stresses. The worth of active recreation is limitless if
we look into it, in the most important part which is improving
fitness. Recreational activities
expand self-expression, self-fulfillment ability, physical
strength, creative
 IMPORTANCE OF ACTIVE RECREATIONAL
ACTIVITIES
OTHER BENEFITS OF
RECREATIONAL ACTIVITIES

"
•
•
•
Control weight
Look and feel better
Build self-esteem
• Reduce stress
• Eliminate loneliness and boredom
• Enhance aesthetic ability
MODERATE–INTENSITY
PHYSICAL ACTIVITY
requires a moderate amount of effort
and noticeably accelerates the heart
rate.

We
lln ess .02
 EXAMPLE OF MODERATE–INTENSITY EXERCISE INCLUDES:

BRISK WALKING

"
A brisk walk is a relative term, since “brisk”
for some, is either slow or quite speedy for
others, depending on levels of fitness. One
measure to quantify brisk walking is “steps
per minute,” and 100 steps per minute is
considered moderate intensity or brisk
walking
 EXAMPLE OF MODERATE–INTENSITY EXERCISE INCLUDES:

WATER AEROBICS

"
is a form of aerobic exercise that requires water
immersed participants. Most water aerobics is in a
group fitness class setting with a trained
professional teaching for about an hour. The
classes focus on aerobic endurance, resistance
training, and creating an enjoyable atmosphere
with music.
 EXAMPLE OF MODERATE–INTENSITY EXERCISE INCLUDES:

BIKING ON LEVEL
GROUND
"
The health benefits of regular cycling include:
increased cardiovascular fitness.
 EXAMPLE OF MODERATE–INTENSITY NON-EXERCISE INCLUDES:

STAIR-CLIMBING

"
Stair climbing is a vertical exercise where you
push down to lift your entire body up a stair.
This type of exercise can increase the strength
of the leg, thigh and hip muscles while also
toning the abdominal muscles. Climbing stairs
can also help build muscle mass in the lower
body.
 EXAMPLE OF MODERATE–INTENSITY NON-EXERCISE INCLUDES:

CAR WASHING

"
Washing the car by hand for 30 minutes burns
135 calories if you weigh 125 pounds and 200
calories if you weigh 185 pounds.
 EXAMPLE OF MODERATE–INTENSITY NON-EXERCISE INCLUDES:

GENERAL GARDENING

"
Gardening provides all three types of exercise:
endurance, flexibility, and strength.
VIGOROUS–INTENSITY
PHYSICAL ACTIVITY
requires a large amount of effort and
causes rapid breathing and a
substantial increase in heart rate.

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lln ess .02
 EXAMPLE OF VIGOROUS –INTENSITY EXERCISE
INCLUDES:

JOGGING

"
Running every day may have benefits for your
health. Studies show that the benefits of
running for just 5 to 10 minutes at a moderate
pace (6.0 miles per hour) each day may
include: reduced risk of death from heart
attack or stroke. reduced risk of
cardiovascular disease.
 EXAMPLE OF VIGOROUS –INTENSITY EXERCISE
INCLUDES:

FAST SWIMMING

"
swimming at a somewhat casual pace about 50
yards a minute—burns about 625 calories per
hour. Kick that up to a high-level recreational
athlete, where you're swimming 75 yards in a
minute, and you'll burn a little more than 750
calories an hour.
 EXAMPLE OF VIGOROUS –INTENSITY EXERCISE
INCLUDES:

BASKETBALL

"
Strengthens muscular endurance. Playing
basketball requires agility, strength, and
stamina.
 EXAMPLE OF VIGOROUS –INTENSITY NON EXERCISE INCLUDES:

PLAYING WITH DOGS AT

"
Playing with your pet is an enjoyable activity
for both of you. Not only does your dog get
exercise, but also positive interactions take
place. Training sessions can also be part of
each play session so that you can gain further
control, while providing social interaction
between you and your pet.
 EXAMPLE OF VIGOROUS –INTENSITY NON EXERCISE INCLUDES:

HEAVY GARDENING

"
Gardening can help lower blood pressure and
cholesterol or prevent diabetes, heart disease,
depression, and osteoporosis when practiced
on a regular basis. Exercise in the garden
gives all major muscle groups a good workout
including your legs, arms, buttocks, stomach,
neck, and back.
 EXAMPLE OF VIGOROUS –INTENSITY NON EXERCISE INCLUDES:

HEAVY GARDENING

"
Gardening can help lower blood pressure and
cholesterol or prevent diabetes, heart disease,
depression, and osteoporosis when practiced
on a regular basis. Exercise in the garden
gives all major muscle groups a good workout
including your legs, arms, buttocks, stomach,
neck, and back.