P.E

I. Introduction

• Physical activity and physical exercise are often used interchangeably, but there is a subtle difference between them.

II. Key Differences

• Physical Activity:

• Refers to any bodily movement that uses energy.

• Purpose: To expend energy, improve mood, and maintain overall health.

• Structure: Unstructured, spontaneous, and varied.

• Intensity: Varies from low to high.

• Duration: Short bursts or extended periods.

• Examples: Walking, gardening, playing with children, dancing, housework.

• Physical Exercise:

• Is a planned, structured, and repetitive bodily movement done to improve or maintain physical fitness.

• Purpose: To improve fitness, strength, and endurance.

• Structure: Planned, structured, and repetitive.

• Intensity: Typically moderate to vigorous.

• Duration: Regular, scheduled sessions.

• Examples: Running, swimming, weightlifting, cycling, yoga.

Feature Physical Activity Physical Exercise

Purpose To expend energy, improve mood, and maintain overall health To improve fitness, strength, and endurance

Structure Unstructured, spontaneous, and varied Planned, structured, and repetitive

Intensity Varies from low to high Typically moderate to vigorous

Duration Short bursts or extended periods Regular, scheduled sessions

Examples Walking, gardening, playing with children, with dancing Running, swimming, weightlifting, cycling, yoga, housework

III. Types of Physical Activity

• Aerobic:

• Light to vigorous-intensity physical activity that requires more oxygen than sedentary behavior.

• Examples: Jumping rope, biking, swimming, running, playing soccer, basketball, or volleyball.

• Anaerobic:

• Intense physical activity that is short in duration and requires a breakdown of energy sources in the absence of sufficient oxygen.

• Example: Sprinting.

• Lifestyle:

• Physical activity typically performed on a routine basis.

• Examples: Walking, climbing stairs, mowing or raking the yard.

• Physical Activity Play:

• Play activity that requires substantial energy expenditure.

• Examples: Playing tag, jumping rope.

• Play:

• Activity with flexible rules, usually self-selected, for the purpose of having fun.

• Sports:

• Physical activity that involves competition, scorekeeping, rules, and an outcome that cannot be predetermined.

• Weight-bearing:

• Physical activity that requires people to move their own weight.

IV. Types of Physical Exercise

• Calisthenics:

• A form of exercise that uses a person's body weight and requires little to no equipment.

• Examples: Pushups, crunches, and burpees.

• Flexibility (Stretching):

• Exercise designed to stretch muscles and tendons to increase joint flexibility or range of motion.

• Isokinetic:

• A type of resisted exercise using specialized equipment to maintain a constant velocity of motion while the resistance adjusts throughout the range of motion.

• Isotonic:

• Relies on consistent resistance and a full range of motion to build strength.

• Isometric:

• Exercises increase strength and endurance by engaging the muscles without movement.

V. Benefits of Physical Activity and Physical Exercise

• Physical Activity Helps To:

• Maintain a healthy weight

• Reduce the risk of chronic diseases such as heart disease, stroke, type 2 diabetes, and some types of cancer

• Improve sleep quality

• Boost mood and energy levels

• Increase bone density

• Improve cognitive function

• Physical Exercise, in Addition to the Benefits of Physical Activity, Can:

• Increase muscle mass and strength

• Improve cardiovascular health

• Increase flexibility and range of motion

• Enhance athletic performance

VI. Recommendations

• Adults: Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week.

• Children and Adolescents: Should engage in at least 60 minutes of moderate-to-vigorous physical activity daily.

VII. Important Notes

• Start slowly and gradually increase the intensity and duration of your activity.

• Listen to your body and take breaks when needed.

• Consult a doctor before starting any new exercise program, especially if you have any underlying health conditions.