PATHFit 2: Exercise-based Fitness Activities
LESSON 1: Physical Fitness
Physical fitness is the ability of your body to carry out task without undue fatigue. With physically fit body,
one can perform aspects in sports, occupations and daily activities. Physical fitness is generally achieved
through proper nutrition, moderate to vigorous physical exercises and sufficient rest.
Two Classification of Physical Fitness (According to Scott Flynn)
o Health-related Fitness Components – are necessary in carrying out daily activities and only requires
a minimal level of fitness.
o Skill-related Fitness Components – help develop optimal fitness. It do not directly affect a person’s
health but most often associated in sports performance and skill development.
Health-related Fitness Components
1. Cardiorespiratory Endurance – the ability to carry out prolonged large muscle. This relates to your
heart’s ability to pump blood and lung’s ability to take in oxygen.
2. Muscular Strength – is the ability of a muscle or a group of muscles to exert force over a single or
maximal effort. The ability of a muscle to exert maximum force against resistance.
3. Muscular Endurance – is the ability of a muscle or a group of muscles to exert force over a period
of time with repetitions. The capacity of the muscle to exercise force continuously over time.
4. Flexibility – is the ability to move your joints through a wide range of motion. The ability of a joint to
move freely through its full range of motion.
5. Body Composition – is the relative amount of fat mass in comparison with your total body mass.
The fat and non-fat components of the human body, which are important in assessing, recommended
body weight.
Skill-related Fitness Components
1. Agility – It relates to the ability to rapidly change the position of the entire body in space with speed
and accuracy. The capacity to rapidly and efficiently move and change the body’s direction and
position while under control.
2. Balance – It is the maintenance of equilibrium while stationary or moving. The power to stand upright
or remain in control of body movements, whether stable or moving.
3. Coordination – The ability to use the senses, such as sight and hearing, together with body parts in
performing motor task smoothly and accurately. The ability to effectively and efficiently control two or
more body parts.
4. Power – The ability of to the rate at which one can perform work. It is a combination of speed and
strength. The capacity to move rapidly across the ground or grab or throw the legs and arms instantly.
5. Speed – It relates to the ability to perform movement within a short period of time. The capacity to
apply full power in as short a time as possible.
6. Reaction Time – This relates to the elapsed between stimulation and the beginning of the reaction
to it. The ability to respond rapidly to stimuli.
The foundational concept that we need to keep in mind:
F = Frequency – relates to how often exercises are performed over a period of time. “How often you do
physical activity in a week?”
I = Intensity – is the degree of difficulty at which the exercise is carried out. “How hard you are working while
performing the activity.”
T = Time – this relate to the stress experienced during exercise. “How long you are doing trhe activities?”
T = Type – relates to the type or kind of exercise that you can manipulate to avoid overuse injuries or weight
loss plateaus. “What type of activity you are doing?”
Principles of Exercise Training
Principle of Overload
It is the most basic principle of exercise. This principle states that the only way to gain health benefit
through physical activity involvement is to place a higher demand on the body to exert more effort than it
normally does.
Page 1 of 5
PATHFit 2: Exercise-based Fitness Activities
Principle of Progression
This explains that the level of the intensity of your exercise should be increased gradually. When your
body adapts to an increased demand (load), the activity becomes easier for you to perform; thus, you will be
exerting less effort.
Principle of Specifity
The body will adapt specifically to the workload it experienced. It implies that improvements in fitness
level will be limited to the activities that one is performing. The application of this principle is not only on the
intensity at which is performed.
Principle of Individuality
States that no two persons are the same and that their rate of adaptation to the
_____________________________________________________________________________________
LESSON 2: Physical Activity and Physical Exercise
1. Physical Activity:
o Definition: Physical activity 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.
o Intensity: Physical activity can be of varying intensities, from light activities like walking to
moderate-intensity activities like cycling and more vigorous activities like running or playing
sports.
o Incorporation: Physical activity 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.
1. Physical Exercise:
o Definition: 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.
o Structured Programs: Exercise often involves following a specific regimen or program, such
as cardiovascular exercises, strength training, flexibility exercises, or a combination of these.
These activities are usually performed with a defined purpose, like improving cardiovascular
health, building muscle strength, or enhancing flexibility.
o Duration and Frequency: Exercise sessions typically have specific durations, frequencies, and
intensity levels recommended for optimal health benefits.
Physical Activity and 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.
Key Differences
1. Purpose:
o Physical Activity: Encompasses all movements that burn calories and engage muscles,
contributing to overall energy expenditure and well-being.
o Physical Exercise: Has a specific purpose, such as improving fitness, strength, flexibility, or
achieving other health-related goals.
2. Structure:
o Physical Activity: Can be structured or unstructured and includes all daily movements,
regardless of whether they are part of a formal exercise routine.
o Physical Exercise: Involves planned and structured activities, following a specific regimen to
achieve desired health outcomes.
3. Intensity:
o Physical Activity: Encompasses a wide range of intensities, from light to vigorous, depending
on the nature of the activity.
Page 2 of 5
PATHFit 2: Exercise-based Fitness Activities
o Physical Exercise: Often involves activities of moderate to vigorous intensity, focusing on
specific fitness goals.
4. Examples:
o Physical Activity: Walking, gardening, household chores, playing with children, etc.
o Physical Exercise: Running, weightlifting, cycling, swimming, yoga, etc.
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.
Different Type of Physical Exercise
Physical exercise 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. Here are different types of physical
exercises:
1. Endurance Exercises
o Purpose: Increases stamina and improves the efficiency of the body's energy systems.
o Examples: Long-distance running, cycling, swimming, and other activities that challenge the
body's endurance capacity.
2. Strength Training (Resistance) Exercises
o Purpose: Builds muscle strength, tones and sculpts the body, enhances metabolism, and
supports bone health.
o Examples: Weightlifting, bodyweight exercises (push-ups, squats, lunges), resistance band
exercises, and exercises using gym machines.
3. Flexibility Exercises
o Purpose: Increases the range of motion, reduces the risk of injury, and improves overall
flexibility.
o Examples: Stretching exercises, yoga, Pilates, tai chi, and dynamic stretching routines.
4. Balance Exercises
o Purpose: Enhances stability and coordination, reduces the risk of falls, and promotes better
posture.
o Examples: Single-leg stands, balance exercises on unstable surfaces (e.g., Bosu ball), yoga
poses focusing on balance, and tai chi.
Example Activity Each Physical Exercise
Here are examples of specific activities for each type of physical exercise:
1. Endurance Exercises
o Activity: Cycling (Long-Distance Ride)
o Description: Going for a long-distance bike ride to improve cardiovascular endurance and
stamina.
2. Strength Training (Resistance) Exercises
o Activity: Weightlifting (Bench Press)
o Description: Using a barbell or dumbbells to perform bench press exercises, targeting the
muscles of the chest, shoulders, and triceps to build strength.
3. Flexibility Exercises
o Activity: Yoga (Downward-Facing Dog)
o Description: Assuming a yoga pose known as Downward-Facing Dog, involving stretching and
lengthening the entire body, promoting flexibility and relaxation.
4. Balance Exercises
o Activity: Single-Leg Stand
o Description: Standing on one leg while maintaining balance, which engages the core and
promotes stability.
Physical Activity Prescription
The Department of Health’s physical activity prescription is presented below:
Children (5-12 years old)
o Physical Activity: Filipino children should engage in at least 60 minutes daily physical activities.
Page 3 of 5
PATHFit 2: Exercise-based Fitness Activities
o Physical Exercise: 20-30 minutes daily physical exercise (sports and active games)
Adolescents to Young Adults (13-20 years old)
o Physical Activity: Filipino adolescents to young adults should engage in at least 60 minutes
daily physical activities.
o Physical Exercise: At least 40 minutes physical exercise such as fitness related, rhythmic or
sports activities.
Adults (21-45 years old)
o Physical Activity: Filipino adults should accumulate 30 to 60 minutes daily physical activity.
o 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)
o Physical Activity: Filipino older adults should accumulate at least 30 minutes daily physical
activity.
o 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)
o Physical Activity: Filipino senior citizens should accumulate at least 30 minutes daily physical
activity.
o Physical Exercise: minimum of 30 minutes, done 3-5 times per week.
Middle Old (70-79 years old)
o 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.
o Physical Exercise: At least 30 minutes, done three times per week on non-consecutive days.
Vintage Old (80 years old and above)
o 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.
o Physical Exercise: 20 minutes continuously, three times weekly. Or accumulate bouts of 10
minutes or longer.
_____________________________________________________________________________________
LESSON 3: Body Composition and Body Fat Percentage
Body Composition is a combination of fat and tissues in your body.
Two Kinds of Fat
1. Body Fat – can be found in muscle tissues, under the skin or around the organ.
Note: Not all of the fats are bad for your body, such as essential body fat, which helps shield internal organs,
stocks fuel for energy, and controls important body hormones.
2. Storage Body Fat – also known as lean tissue, includes bone, water, muscle, organ, and tissue.
Lean tissues are “metabolically active, burning calories for energy, while body fat is not.” (Scott, 2018)
Factors Affecting Body Composition
1. Age (humans lose muscle mass as they age)
2. Sex (women have more body fat then men)
3. Genes (play a role in whether you are biologically lean or have a tendency to gain fat)
4. Hormones (can impact on water retention and body composition)
Body Fat Percentage (BFP) is a body composition indicator that reflects how much bodyweight is
fat. The percentage of the body that is not fat is called lean mass.
Methods of Measuring Body Fat Percentage (BFP)
Page 4 of 5
PATHFit 2: Exercise-based Fitness Activities
1. Skinfold measurement is both accurate and practical for measuring body fat. Skinfold is a preferred
method of measuring body fat in non-clinical settings since it is simple to use, has established
accuracy, and is not intrusive to the patient.
2. Calipers are used to measure the thickness of skinfolds in millimeters in areas where fat typically
accumulates (i.e., abdomen, hip, arm, back, and thigh)
Body Mass Index (BMI) is a value derived from the mass (weight) and height of a person. BMI is just
a weight-to-height ratio. It is a method for determining adults’ weight status and general health in big
populations.
Formula:
BMI = Weight (kg)
Height (m)²
Example: 30 kg. = 30 = 20. 83 (Normal)
1.20M² 1.44
Classification:
Below 16.0 = Severely Underweight
16.0 – 18.5 = Underweight
18.5 – 25 = Normal
25 – 30 = Overweight
30 – 35 and above = Obese
Calorie is the energy needed to raise the temperature of 1 kilogram of water through 1ºC, equal to
one thousand small calories and often used to measure the energy value of foods (“Calorie – Oxford
Dictionary”, 2020).
The amount of energy in the foods and beverages you eat and drink is measured by your calorie
intake.
Note: Consuming too many calories might lead to health issues and weight gain if you do not burn enough
calories through physical activity,
_____________________________________________________________________________________
LESSON 4: Cardiorespiratory Endurance
Cardiorespiratory Endurance is a measurement of how well your heart, lungs, and muscles work
together to keep your body active over an extended period. (Frey, 2018)
Warm-up Exercise is a “preparation for physical exertion or a performance by exercising or practicing gently
beforehand, usually undertaken before a performance or practice.”
Cool-down Exercise is “an easy exercise, done after a more intense activity, to allow the body to transition
to a resting or near-resting state gradually.”
Resting Heart Rate (RHR) is “the number of times your heart beats per minute (bpm) while at complete
rest.” (Bumgardner, 2019)
Page 5 of 5
