This single assignment took me 4 months to do which basically killed me because of the instructor’s restrictions, rules and obligations!. clearly, from the title of this post, I’m going to post the assignment of my first Physical Activity course (Yes, there’s another). I, personally, never read it all, just typed in the segments that needed to be done, but never fully read it :D:

The Benefits of Physical Activity


I believe that physical activity is very important and it should be a part of our daily lifestyle to have a better healthy life and improve the quality of our lives. In this assignment, I’m going to discuss the benefits of physical activity by describing it, preparing for it, finding the correct amount of physical activity, mention active aerobic activities, cardiovascular fitness, muscular fitness and resistance exercise and flexibility. It is important to know about the benefits of physical activity because it will help me identify the health benefits, be aware of the factors to consider when preparing for physical activity, understand the correct amount of physical activity, and the different types of it.


Benefits of Physical Activity

Doing physical activities and good physical fitness can decrease the danger of catching lots of kinds of diseases, illnesses, and give the best health, wellness and awareness to our bodies and minds (Corbin et al, 2009, p.64).


One of the main benefits of physical activity is that it reduces cardiovascular diseases and its problems. Cardiovascular disease is a form of a cardiovascular disease. And another classified form known as coronary heart disease and the reason for that is that they affect the heart muscle and blood vessels that supply the heart. Those are the leading killers in automated societies (Corbin et al, 2009, p.65).

Reducing heart attacks is a major benefit of physical activity. It is known that if we maintain physical activity regularly, we will increase the heart’s muscle’s ability to enhance pumped blood richly with oxygen in every heartbeat. The heart, like any muscle, must exercise regularly to stay in good, healthy shape and grow stronger. And it should be free of atherosclerosis (Corbin et al, 2009, pp.65-66).

Being active can reduce the risk of compromising ourselves to hypertension which is known as high blood pressure, which is another form of CVD. Inactivity somehow relates to this type of disease. It is known that men are more likely to suffer from heart diseases than men. Diabetes, strokes, heart diseases and many other diseases are associated to high blood pressure (Corbin et al, 2009, pp.65, 69).


When we regularly do physical activities, we can increase our bone’s density and decrease the risk of osteoporosis. It is known that healthy bones are dense and strong. When bones lose calcium, it will be vulnerable and easily get fractured (Corbin et al, 2009, p.72).

Physical activity decreases the risk of some kinds of caners. It is a disease known for the abnormality of uncontrolled cell growth forming malignant tumors. If abnormal cells reached the blood, there is a chance they can spread causing tumors elsewhere in the body (Corbin et al, 2009, p.71).


Preparing for Physical Activity

Preparing for a physical activity needs important factors to consider before starting a certain activity or when exercising to make it enjoyable, fun, effective, safe and reduce risk of injury. Good information is an essential to stay involved in physical activity for a lifetime (Corbin et al, 2009, p.44).

In order to do a physical activity, I have to make sure that I am medically ready for such activity like checking my cardiovascular system because I am going to put more pressure on it in the activity and that it can produce stress which could be unsafe (Corbin et al, 2009, p.44).

I think that it is also important to stay up to date with the advancing technology in shoes. Technology that is in shoes has helped improve performance, safety and comfort for the certain activity (Corbin et al, 2009, pp.45, 55).

I have to warm up before  exercising because it is important. There are 2 components of an effective warm-up. First is the general cardiovascular warm-up to prepare the heart and make a good and healthy circulatory system. The second component of the warm-up concerns stationary stretching of the important large muscle groups (Corbin et al, 2009, p.46).

I Promote a cool-down after the certain workout is important for an effective recovery from a physical activity. The first phase is low-intensity activity like walking which allows a gradual decreasing of the metabolic and cardiovascular system. The second phase includes stretching exercise because it helps reduce spasms in fatigued muscles (Corbin et al, 2009, pp.47-48).

DOMS stands for delayed on-set muscle soreness. Occurs when muscles pass their normal use. I would feel the soreness after 24 – 48 hours after intense exercise. Understanding this soreness helps avoid these problems while persisting a physical activity (Corbin et al, 2009, p.52).


The Correct Amount of Physical Activity

The correct amount of physical activity is an essential for developing and maintaining a good health, wellness and fitness. Therefore, there principles to be learned in order to know what is the correct quantity of physical activity that we should do (Corbin et al, 2009, p.84).

In order to reach health, wellness and fitness benefits of physical activity, overload is important for us to do. Overload is the basic principle or all physical activity principles. Overload helps me be stronger and more flexible because muscles needs to be stretched (Corbin et al, 2009, p.84).

To the structure of activity performed, the benefits are specific. Specificity is a principle that benefits from a physical activity states that we must overload for that benefit. It is important in designing our warm-ups, workout and cool-downs for the specific activities (Corbin et al, 2009, pp.84).

If I wanted the benefit of overload to last, I should continue on overloading. Principle of reversibility is like overload but reversed. I have to maintain my own physical activity even if I reached the health or fitness benefit that I needed because it will not last forever (Corbin et al, 2009, pp.84-85).

When getting fitter and fitter, it is harder to get a big benefit for each quantity of activity that I perform. When that happens, it is better and more important just to do maintenance and nothing further because doing more can be counterproductive (Corbin et al, 2009, p.85).


Active Aerobic Activities

Active aerobic activities are one of the optimal ways to start my physical exercise. The reason behind that is because active aerobic activities are generally rhythmical and typically involve large muscle groups of the legs (Corbin et al, 2009, p.134).


Jogging/Running is the most popular form of active aerobics since 2000 (25 million Americans do it as exercise, 10 million Americans run regularly (Corbin et al, 2009, p.136). Walking is the second most popular aerobic activity because over 10 million women and 6 million men report walking 100 days a year as an exercise (Corbin et al, 2009, p.136). Swimming is the third most popular aerobic activity due to its popularity as a recreational activity. SGMA reports that only 2.5 million Americans swim as an exercise with a 7% increase in the last 5 years (Corbin et al, 2009, p.137). Bicycling is the fourth most popular aerobic activity because of the different terrains we can cross while bicycling. (Corbin et al, 2009, pp.136-138).


Cardiovascular Fitness

Cardiovascular (CV) fitness is the most important part of physical fitness. It is an essential for a good health and perform physical activity at its best form (Corbin et al, 2009, p.112).


Good CV fitness has been confirmed by studies to reduce the heart attack risks, hypokinetic conditions, diabetes and early death. CV fitness also improves my ability to my well-being and to perform tasks and function (Corbin et al, 2009, pp.115-116).


In order to get the best CV fitness I need to reach the following target zones according to the FIT formula. For the frequency target zone, my CV activities should be at least 3 days and no more than 6. For the intensity my heart rate reserve should be around 40-85% and the maximal heart rate should be 55-90% and my relative reserved exertion should be 12-16. As for my time target zone should be around 60 minute a day (Corbin et al, 2009, p.117).


Muscular Fitness and Resistance Exercise

Muscular fitness and resistance exercise have a lot of health benefits. They help prevent chronic lifestyle diseases, early death and reduce the risk of injuries. Associated with good posture and reduced risk of back problems. Muscle fitness also helps in weight control and with wellness and quality of life. Resistance exercise reduces the risk for osteoporosis and core strength is an important health parameter (Corbin et al, 2009, pp.176-177).


The guidelines for safe and effective training are as follow; there are many fallacies, myths and superstitions associated with resistance training (like losing flexibility). Use good technique to reduce the risk of injury and to isolate intended muscles. Perform lifts in a slow, controlled manner to enhance effectiveness and safety. Rest sufficiently between workouts. Include all body parts and balance antagonistic muscle groups. I Customize my training program to fit my needs. Choose exercises that build muscle fitness in the major muscle groups of the body (Corbin et al, 2009, pp.187-188).



Flexibility is an important attribute to have while exercising. It is caused by stretching. Stretching should be done regularly to achieve the best benefits. I must stretch the muscle more than the normal length (10% more than normal) but not overstretching it in order to increase the length of my muscle. I must stretch and hold muscles beyond normal length for a period of time and also repeating the stretching exercise an adequate number of times to increase flexibility. The best time to stretch is after 10-20 minutes of CV warm-up to increase muscle temperature and soft tissue extensibility (Corbin et al, 2009, pp.156-157).


The guidelines for safe and effective stretching exercise is that there is a correct way to perform flexibility exercise. Stretching is specific to each muscle or muscle group. Specialized equipment may help improve the effectiveness and ease of stretching exercise (Corbin et al, 2009, p.159).



In conclusion, good physical fitness has been proven to reduce the risk of getting sick and promote optimal health and wellness. I mentioned the benefits of physical activity, preparing for physical activity, the correct amount of physical activity, active aerobic activities, cardiovascular fitness, muscular fitness and resistance exercise and flexibility. These topics helped me broaden my perspective greatly on how I can achieve to get the best fitness in my body and the best way to weight control. I now have a bigger appreciation for fitness and how much it will improve my life. These topics showed me how physical activity helps prevent a lot of diseases and the proper guideline for doing these activities.



Corbin, C. B., Welk, G. J., Corbin, W. R., Welk, K. A., Sidman, C. L. (2009). Concepts of Fitness and Wellness A Comprehensive Lifestyle Approach. New York, NY: McGraw-Hill.