PE 21
Physical Activities Toward
Health and Fitness
HAZEL KATE SHULAMITTE P. MONDOY
Instructor, College of Education
Physical Activity for Optimal Health and Fitness
“Lack of activity destroys the good condition of every human being, while movement and methodical
physical exercise save it and preserve it.”
—Plato (427–347 BCE) Introduction
Participating in physical activity and exercise are important health maintenance strategies for
people of all ages—children, youth, adults, and seniors. If being physically active is to become a
part of a person’s lifestyle, it will be important to make a positive emotional connection to the
activities of choice. In other words, there needs to be a feeling that physical activity is enjoyable
and fun. Part of feeling that physical activity/exercise is fun is achieved by simply making it a
habit.
This lesson focuses on the many benefits of physical activity and exercise. The benefits are
organized into three categories: physical fitness, health, and mental-emotional benefits.
Key Understandings
 Physical activity contributes to fitness, health, and mental-emotional benefits.
 Specific benefits are associated with selected physical activities.
 There are key benefits of physical activities at various life stages.
Background Information
Fitness Benefits of Physical Activity
Regular physical activity increases the body’s capacity and efficiency for work
(performing movement), reduces the risk of injury and disease, and positively affects body
composition (increased muscle mass, increased bone mass, and decreased fat mass).
Movement places increased demands on the cardiovascular, respiratory, muscular, skeletal,
and nervous systems of the body. Each system benefits from an activity plan that has consistent
and progressive increases in the level of work intensity (activities that are harder to do and
take longer to complete). The body’s systems adapt to the increasing load, resulting in greater
efficiency in these systems and thereby resulting in an increased ability to perform work. In
other words, the body is able work longer and harder than it was able to before. After a person
has achieved a new level of fitness, everyday tasks are no longer as difficult as they once were.
We do not have to spend hours in a gymnasium to gain the fitness benefits of physical activity.
Every time we throw a ball, swim a lap, or climb a flight of stairs, our five main body systems
are adapting. If these activities are consistent enough, our overall fitness will improve.
The human body responds well to consistent and progressive physical activity. Substantial
improvements may be anticipated in cardiovascular and respiratory (heart, circulatory, and
lung) function, muscular strength and endurance, flexibility, body composition, and the ability
to respond to psychological stress.
Some of the more noticeable changes resulting from physical activity may include
 increased heart and circulatory function and endurance, seen as a lower heart rate for a given
activity and a lower resting heart rate
 increased muscular strength, seen as an ability to lift heavier loads or an increased ease in
lifting lighter loads
 increased muscular endurance, seen as the ability to execute more repetitions without
rest
 increased bone strength, seen as a decreased risk of fracture or injury
 increased joint range of motion or flexibility, seen as an ability to reach or move into body
positions impossible to attain previously
 increased physical work capacity, seen as an ability to complete more work in a single bout
(e.g., shovelling a driveway with lower risk of injury or adverse effect) 
 improved body composition (more muscle, stronger bones, and less body fat) 
Health Benefits of Physical Activity
The health benefits of physical activity and exercise are well researched and documented. In addition to
benefiting the cardiovascular, respiratory, muscular, skeletal, and nervous systems, physical activity and
exercise also have a positive effect on the endocrine (hormonal responses) and immune (ability to defend
against infection) systems. Because physical activity and exercise have such a wide-ranging effect on all the
body’s systems they have been referred to as having a systemic effect. Systemic means system wide—across
all body systems.
Evidence shows that regular physical activity and exercise can reduce the risk of many diseases and
conditions, as well as having many other health benefits:
Physical activity and exercise reduce the risk of diseases and conditions such as:
 heart attack or heart disease
 second heart attack
 stroke
 colon, lung, breast, prostate, and many other cancers
 high cholesterol and triglycerides (fats)
 high blood pressure (hypertension)
 abnormal blood sugar levels
 type 2 diabetes
 osteoporosis (reduced bone density)
 pain
 arthritis and total hip or knee replacements
 depression and anxiety
 sleep apnea
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Physical activity and exercise can also result in benefits such as:
 improved pain tolerance
 improved self-esteem
 improved immune system
 better posture and balance
 decreased incidence of unintended falls
 greater energy
 improved sleeping habits
 faster recovery from injury or surgery
 increased high-density lipoproteins (HDL, or the “good” cholesterol) 
 increased potential to achieve and maintain a healthy body weight by burning calories
 improved work capacity
 improved nervous system (better neurons)
Mental-Emotional Benefits of Physical Activity
Physical activity participation provides children and youth with opportunities for growth and
development far beyond the obvious health benefits. Participation in sport, exercise, and
physical activity also helps individuals
 develop social skills, such as sharing, taking turns, cooperating, and learning about winning
and losing
 develop physical skills (e.g., coordination, posture, balance), locomotor skills (e.g., running),
and manipulation skills (e.g., using a racquet or hockey stick), which contribute to a person’s
self-efficacy
 develop a sense of belonging (when doing things with others, either in casual or organized
activities and sports)
 develop family relationships (when parents play and exercise with their children and
support their children’s sports)
 achieve academically in school
 prevent or control risky behaviours, such as the use of tobacco, alcohol, or other substances,
unhealthy diets, or violence
 develop increased self-discipline, greater self-esteem, and a healthier body image
 increase opportunities to take on leadership roles, deal with adversity, and develop the
ability to manage time
How is physical activity defined?
It is an all-encompassing term that includes exercise, dance, sports and leisure activities. It is generally
defined as: bodily movement that is produced by the contraction of skeletal muscle and substantially
increases energy expenditure.
•
What is Exercise?
Exercise is planned, structured and repetitive bodily movement for recreation, leisure or fitness usually
performed to improve one or more components of physical fitness, health or social interaction.
•
Moderate Physical Activity:
Activity that is energetic but at a level at which conversation can be maintained.
•
Vigorous Physical Activity:
Activity at a higher intensity, which may cause sweating and puffing.
Activity 1.
Make a reaction paper about the two videos "Why some vigorous activity could save your life?"
and “Why is physical education a student’s most important subject?” Integrate your ideas into
one body of reaction paper. The rubric is provided on the next page.
•
Why
some
vigorous
activity
could
https://www.youtube.com/watch?v=dC7y9qB3tcA
Why is physical education a student’s most important subject?
https://www.youtube.com/watch?v=azuBmRnRYpo
•
save
your
life?
RUBRIC FOR REACTION PAPER
Trait
Introduction
Information
summary
Critique
Conclusion
Exceeds (5)
Introduces theme of
the video using rich
and descriptive
language.
Provides accurate and
descriptive, concise
summary of article
information, effectively
summarizing main
Points.
Thoughtfully critiques
speakers(s)’ main
points, using evidence
to back up arguments.
Critique is insightful
and thorough.
Meets (4)
Introduces theme of
the vide effectively
Below (3)
Fails to present the
theme, or fails to
provide introduction
Summarizes main
points of the articles
competently
and
accurately.
Fails to summarize
articles effectively due
to omission of key
points or inaccurate
characterization of
information.
Fails to effectively
present critique;
and/or fails to use
evidence to back up
arguments; and/or uses
flawed logic to
support statements.
Conclusion presents
particularly strong or
compelling closing
statement that ties
closely to
introduction.
Effective conclusion is
presented
that
corresponds
with
introduction.
Speaker(s)’ main
points, using evidence
to back up arguments.
Missing or inconsistent
conclusion.
Organization
Information
is
organized in a fully
effective
manner;
presents
strong
introduction, expressive
body, and purposeful
Conclusion
Sentences effectively
constructed with no
Sentence Structure grammatical errors
Mechanics
Spelling, capitalization
and punctuation error‐
free
Information is organized Missing or ineffective
competently, with
elements.
thesis, supporting
information and
conclusion.
Sentences effectively
constructed with 1‐2
minor grammatical
errors
1‐2 minor errors in
spelling, punctuation or
capitalization
Repeated errors in
sentence structure or
grammar
More than 2 errors
Note: Avoid plagiarism. Plagiarism is presenting someone else’s work or ideas as your own, with or
without their consent, by incorporating it into your work without full acknowledgement.
Plagiarism checker:
https://plagiarismdetector.net/?__cf_chl_jschl_tk__=pmd_xU8Rs.luTAVdxmPZ4VIoDd8p6hs7ZjOl9VIsE4H6
W Uo-1633576728-0-gqNtZGzNAjujcnBszQjR
Write here!
GREAT JOB! CONTINUE LEARNING. 
Last Name: ____Gador__________
Schedule Time: 1:00 pm – 3:00 pm
First Name: __Rhena_______
and Day: Friday
"Why some vigorous activity could save your life?"

Vigorous activity, it is Activity at a higher intensity, which may cause sweating and
puffing. In this activity it can go through a healthy body, it makes our body stay healthy which
can lead to a long life and can save our life. Having a healthy body is just like a dreams that you
wanted to have because only you, yourself can benefits the positive effects of having a healthy
body, and can reduce the risk of many diseases and conditions. Current physical activity
guidelines promote the health benefits of both moderate and vigorous activities, leaving
individuals to choose their activity patterns according to their preferences and abilities.
However, emerging evidence indicates that independent of the volume of activity engaging in
some vigorous activity may provide additional health benefits.
The fist video, I gain knowledge that vigorous activity would be something more intense
that makes us sweat, puff, and pant and on a scale from about 1-10 of exertion, would be about
a 7 or an 8. The World Health Organization recommends that adults should accumulate at least
150 minutes of moderate activity per week, only 2.5 hours, not a lot or alternatively, 75 minutes
of vigorous activity, or the equivalent combinations of the two, when it say equivalent, it means
one minute of vigorous activity counts as much as two minutes of moderate activity because the
energy expenditure is about twice a high. Basically, these recommendations, these amounts of
activity are based on the activity energy expenditure. And moderate activity would be like
walking a dog or going for a casual bike ride, that something that noticeably increases your heart
rate but doesn’t make us sweat. Vigorous activity is more efficient in inducing cardiorespiratory
fitness that moderate activity, independent of the activity energy expenditures. And there is a
studies found that this cardiorespiratory fitness is a better predictor of mortality than physical
activity. We get a lot of health benefits out of being physically active. Even from just a walk, we
get so many benefits like it can reduce high blood pressure, it can reduce the risk of heart
disease, reduce type 2 diabetes, some cancers, risk of dementia, and also it boost our immune
system. And those people who are physically active live longer.
In the said findings, actually are not in line with those physical activity guidelines,
because they found prophesied at the beginning, that vigorous activity has health benefits
beyond just the higher energy expenditure and that future physical activity guidelines should
continue to say that moderate activity is great for us, but should maybe point out more, the
additional benefits we can all get out of vigorous activity. If we’re not doing any physical activity,
it would be great if we could start doing some activity, even if it’s just moderate activity like
going for a brisk walk. And for those who are already pretty active, but just doing moderate
activity, it would be great, we could get an additional benefit out of it, if we also did at least a
little bit of vigorous activity, even if it’s just 20-30 minutes per week, which isn’t much.
“Why is physical education a student’s most important subject? “

Physical education (PE) develop students’ capability and confidence to generate
in a variety of physical activity that become a main part of their lives, both in and out
of school. It improves motor skills and increases muscle strength and bone density,
which makes the students more likely to engage in healthy activity outside and inside
the school. Physical Education class is a practice field where these character traits can
be improve and developed. Furthermore it educates children on the positive benefits
of exercise and allow them to understand how good it make them feel. Exercise
demonstrate and it is good for our body, but it also teaches flexibility and persistence
and a host of other character traits that are necessary for a life well lived.
Physical education has a transcendent value that is often undervalued,
including social, intellectual and academic spaces. Professor Simon explores that not
only would regular exercise decrease obesity and future disease, but it teaches children
vital tools such as perseverance and resistance needed to be successful in their future.
Regular physical activity can help children and adolescents improve cardiorespiratory
fitness, build strong bones and muscles, control weight, reduces symptoms of anxiety
and depression, and reduce the risk of developing health conditions such as heart
disease, cancer, type 2 diabetes, high blood pressure, osteoporosis, and obesity. To
those children who is not inactive may can lead to energy imbalance (e.g., expend less
energy through physical activity than consumed through diet) and can increase the risk
of becoming overweight or obese. Increase the risk of factors for cardiovascular
disease including hyperlipidemia, high blood pressure, obesity, and insulin resistance
and glucose intolerance. And to those children who are physically active tend to have
better grades, school attendance, cognitive performance behaviors (e.g., on-task
behavior).
Higher physical activity and physical fitness levels are associated with improved
cognitive performance among students.
Physical education provided the children and adolescents opportunities and
encourage to participate in physical activities that are appropriate for their age, that
are enjoyable, and that offer variety.
The national recommendation for schools is to have a comprehensive approach for
addressing physical education and physical activity in schools. A high quality PE
curriculum enables all children to enjoy and succeed in many kinds of physical activity.