Grade 11 Physical Activity Notes PDF

**PHYSICAL ACTIVITY VERSUS EXERCISE** **Physical activity** - refers to the body movement that is carried out by the muscles and consumes energy **Recreational physical activity** is a term used to refer to activities that are done for pleasure; examples of such activities are hiking, rafting, hor...

**PHYSICAL ACTIVITY VERSUS EXERCISE** **Physical activity** - refers to the body movement that is carried out by the muscles and consumes energy **Recreational physical activity** is a term used to refer to activities that are done for pleasure; examples of such activities are hiking, rafting, horseback riding, and so on. **Physical fitness** is a broader term; it has many benefits that help in keeping the body in a hale and healthy condition. **Exercise** can be defined as structured body movement along with conscious breathing, performed regularly for physical fitness. Aerobic, strength and endurance, and flexibility are the major types of exercise. **Aerobic Capacity** - is known as the maximum amount of oxygen consumption that occurs during the exercises performed by the body using a large group of muscles. Aerobic activity is the physical activity that increases the circulation of oxygen. **High-intensity interval training**, better known as HIIT, consists of short bursts of intense work that typically last between 15 seconds to 4 minutes. **HEALTH BENEFITS** strengthens the immune system reduces stress maintains blood pressure reduces the risk of chronic diseases improves concentration power **Muscular Strength and Endurance** - focuses on muscle and bone strengthening. **HEALTH BENEFITS** Increases bone density Improves body shape Increases metabolism Improves balance Reduces the risk of injury **FLEXIBILITY** - The ability of the joints to make pain-free movements. **HEALTH BENEFITS** provides a great range of motion allows easier movements improves flexibility builds stability improves balance **BODY COMPOSITION** - It refers to the proportion of body fat and body mass that make up a body. **Muscle and Bone Activities for a Stronger Body** **Antagonistic muscles** are pairs of muscles that work against each other. The relaxed muscles is the **antagonist** while the **synergist** are the muscles that hold the stationary bone still. **Resistance exercises** are performed by pushing or pulling weight or force, which can either be external or one's own body weight. It involves the contraction of muscles, which is basically classified into two types: Isometric contraction and Isotonic contraction **Static strength** - is used to exert force on an immovable object and is considered an isometric activity because muscles stay the same length while having limited movement. Explosive strength - is used when force is exerted in one short but fast movement. It is used during javelin throw or in high jump sports events. **Dynamic strength** - is a force applied repeatedly over a long time. It is linked to endurance. Muscle endurance is exercised when muscles keep exerting a lot of force for a long time without fatigue. **Stretching exercise** is one of the physical exercises that focus on a particular muscle group to improve flexibility and elasticity. It tones the muscles and increases the range of motion around the joints, which help an individual carry out daily tasks easily. **Static stretching**: In this type of stretching, the muscles are stretched to a point, and the position is held for a few seconds. **Ballistic stretching**: It involves extending or pushing the range of motion of the limbs. **Dynamic stretching**: It involves slow and repetitive motion of the limbs in order to improve flexibility and strength. **ATP: Keeps You Moving!** **Basal Metabolic Rate** - It is a transfer needed to maintain body temperature to keep us alive with no motion required. **Working Energy** - This type of transfer of energy occurs when we work, play, or do other voluntary movements. According to a study, "The more active we are, the more energy we transfer and therefore the more 'fuel' we need from food. **There are three energy systems that can produce ATP: Adenosine Triphosphate** 1. **ATP-PCr System** - Movements last for about 5--15 seconds. - Creatine phosphate (PCr) helps produce more ATP. - Short, sustained power movements, therefore, produce energy quickly, but not for a long time (high power/short duration). 2. **Glycolytic System or Lactic Acid System** - It relies on the rapid breakdown of carbohydrates to their basic form, glucose. This glucose circulates in the blood and is then stored as glycogen in the muscles and liver. The broken glycogen creates ATP through the process of glycolysis. - It produces energy quickly but does not last over a long period. 3. **Oxidative System** - It is the slow production of ATP for a long duration of time. - It is considered the primary source of ATP during rest and low-intensity exercises.