Difference Between Physical Activity, Exercise, and Physical Fitness

Physical activity alludes to muscle movement and the use of energy to move the
muscles. Physical activity results from skeletal muscles. Energy used during physical activity
is measured in kilojoules (kJ) (Caspersen, Powell & Christenson, 1985). Physical activity
thus includes s all activities that people perform with a view of sustaining life. Examples of
physical activities include working, playing, and doing various chores in the house. On the
other hand, physical activity is planned and intentional activities that aim to maintain one’s
physical fitness (Caspersen, Powell & Christenson, 1985). Exercise can be defined as any
physical activity that is planned, structured, and repetitive. Exercise can aim to either improve
or maintain one’s physical fitness level. Physical fitness relates to certain attributes that
individuals possess or aim to achieve. A physically fit individual can carry out
daily activities without undue fatigue. Physical fitness enables one to live a healthy life
as well as have athletic ability.
Benefits of Regular Exercise
One benefit of regular exercise is the reduced risk of heart disease. Heart disease
results in many deaths every year. Approximately one in three Americans die from
cardiovascular disease CVD. Through engaging in physical activity and exercise, one reduces
their risk of dying as a result of heart disease (Powers & Dodd, 2017). Exercise also helps
reduce the magnitude of cardiac injury in the event of a heart attack. Another advantage of
regular exercise is the reduced risk of diabetes. Diabetes is a disease where individuals have
high blood sugar. High blood sugar can result in various health problems. Diseases such as
heart disease and kidney dysfunction can result from poor management of diabetes (Powers

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& Dodd, 20I7). Exercise helps ensure that skeletal muscle health is improved and, in so
doing, helps in the regulation of blood glucose.
Regular exercise reduces the risk of cancer. Cancer has become a major health
concern globally. Cancer is associated with various factors, including exposure to cancerous
agents as well as lifestyle-related causes. Inactivity is one of the risks associated with cancer
(Powers & Dodd, 2017). Adopting a sedentary lifestyle characterized by low levels of
physical activity can increase one’s risk of getting colon cancer. Regular exercise lowers the
risk of breast and endometrial cancer in women (Powers & Dodd, 2017). Regular exercise
also helps one to increase their bone mass. When one loses bone mass, they suffer from a
condition known as osteoporosis. Osteoporosis is associated with an increase in bone
fractures. Regular exercise helps one to delay aging (Powers & Dodd, 2017). Without regular
exercise, one is able to maintain their ability to perform various physical activities. Regular
exercise increases longevity. Through exercise, one reduces their risk of premature death.
Both men and women who do not engage in physical exercise are at a higher risk of death
compared to those who exercise on a regular basis (Powers & Dodd, 2017). In addition,
physical exercise improves one’ s psychological wellbeing. People of all ages need to engage
in regular exercise since it improves their psychological well-being.
Scholarly Source Summary
The study chosen is titled ” Physical activity and exercise in adults with type I
diabetes: Understanding their needs using a person-centered approach.” The article analyzes
the problems that most diabetic patients face. Physical inactivity is one of the leading causes
of mortality in the United States (Kime et al., 2018). Physical activity contributes to the
overall health and wellbeing of individuals. The authors conducted research to investigate
whether adults with type I diabetes engage in physical exercise. The study findings indicated

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that individuals with type I diabetes are unable to engage in regular exercise, which
compounds their blood sugar problems (Melmer, Kempf, & Laimer, 2018). The study is
relevant and in line with general guidelines on physical activity. Physical exercise is largely
beneficial for patients with both type I and type 2 diabetes. The lack of exercise in prediabetic
and diabetic patients makes it difficult for patients to manage their blood sugar levels
(Melmer, Kempf, & Laimer, 2018). Every diabetes patient should participate in regular
exercise to attain optimal glycemic control.
Major Components of Health-Related Wellness
The major components of health-related physical wellness are cardiorespiratory
endurance, muscular strength, muscular endurance, flexibility, and body composition.
Cardiorespiratory endurance measures the ability of the heart to pump oxygenated blood
throughout the body (Powers & Dodd, 2017). It is important to include cardiorespiratory
endurance in order to ensure that one has the ability to endure exercises such as cycling,
running, and swimming. Muscular strength helps in the improvement of the functioning of
muscles. Muscular endurance ensures that muscles in the body can generate submaximal
force over and over again (Powers & Dodd, 2017). Flexibility ensures that an individual is
able to move joints freely. On the other hand, integrating body composition helps one to
attain an ideal percentage of body fat.
Principles of Exercise Training
The principles that would apply to a novice such as Joe include the principle of
progression, the principle of specificity, and the principle of recuperation. The principle of
recuperation means that when muscles are overloaded, they need to be given a resting period
before beginning another period of workout (Powers & Dodd, 2017). The implication is that
Joe needs to ensure that he gives his muscles a break after every workout. The breaks will

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ensure that the muscles increase their endurance. The principle of specificity states that
exercises are specific to certain muscles (Powers & Dodd, 2017). Joe needs to understand that
the exercises that he undertakes will have a specific impact on the muscles involved. The
principle of progression states that overload should be increased in a gradual manner. As Joe
begins to exercise, he needs to ensure that he begins with light exercises and increases the
intensity as time progresses.
Special Considerations Pertaining to Exercise and Injury Prevention
One consideration that would be applicable in Joe’s case is the management of
dehydration and fluid intake during exercise (Powers & Dodd, 2017). Exercise in heat can be
dangerous. Increased dehydration can particularly result in other problems. Joe needs to
ensure that he takes s enough water to reduce the risk of dehydration (Powers & Dodd, 2017).
In addition, he should begin with a warm-up and complete the exercise with a cool down. It is
also important for Joe to monitor his heart rate. Exercising in the morning or evening can
help ensure that Joe avoids dehydration. Joe also needs to ensure that he chooses appropriate
clothes that are comfortable to reduce the risk of injuries.

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References

Caspersen, C. J., Powell, K. E., & Christenson, G. M. (I 985). Physical activity, exercise, and
physical fitness: definitions and distinctions for health-related research. Public health
rep, 100(2), I 26-I31.
Kime, N. H., Pringle, A., Rivett, M. J., & Robinson, P. M. (2018). Physical activity and
exercise in adult s with type I diabetes: Understanding their needs using a person-
centered approach. Health Education Research,33(5), 375- 388. HTTPS:// doiorg.
proxy-Library.Ashford.edu/ IO.I093/her/cyy028
Melmer, A., Kempf, P., & Laimer, M. (20 I 8). The Role of Physical Exercise in Obesity and
Diabetes. Praxis,107(17-18), 971- 976. https://do i-org.proxy-library.ashford.edu/IO.
I0 24/1661 -81 57/a003065
Powers, S. K., & Dodd, S. L. (2017). Total Fitness and wellness: The Mastering Health
Edition (7 th ed.). Retrieved from https://redshelf.com/