Page 58 - project_booklet

P A R T 2
Types of Physical Activity

We can say that physical activity, which has been proven by many studies that it should become a part of
daily life, is classified according to different criteria. Physical activity is evaluated in three categories
according to its severity in the simplest sense. These categories are:
a) Low Level Physical Activities: Slow walking and doing housework are included in this group.
b) Moderate Physical Activities: Activities such as brisk walking and swimming where breathing is more
than the normal breathing routine.
c) High Level Physical Activities: In this type of activities, the breathing frequency and heart rate of the
individual are much higher than normal. Playing tennis or step aerobics are examples of high-level physical
activities.
Regularly participating in physical activities plays an important role in the development of four main
parameters that make up physical fitness: endurance, strength, flexibility and balance (TFAR, 2014). From
this point of view, we can examine the types of physical activity under four headings:
a) Endurance: It is defined as the ability to do an activity for a long time without getting tired, where large
muscle groups work dynamically and rhythmically. Examples of these activities are walking, running and
cycling.
b) Strength: It is defined as the resistance of the muscle and strong muscles are needed for activities
encountered in daily life such as lifting objects from the ground, carrying loads, pushing or pulling an object
(ACSM, 2020). Weight lifting and resistance training are examples.
c) Flexibility: It is called the ability of the body, arms and legs to move more easily during physical activity.
It allows the joints to move at a wider angle. Exercises such as yoga and pilates are examples.
d) Balance: The balance in the inner ear is the system that enables the human body to stand or move
without falling, by having strong deep senses and strong muscles (TFAR, 2014). Forward and backward
steps or movements with one foot can be given as examples.

55