UNIT 1 Physical Fitness

What is Physical Fitness?

 It is the ability of an individual to carry out daily tasks efficiently with enough physical capacity to cope with the
physical needs of life (Scully, 1994).
 It is the ability of the body to perform a task vigorously, with alertness and without feeling tired.
 A person is said to be physically fit if he/she possesses the strength and stamina to carry out tasks without due
fatigue and has enough energy to do leisure.

What is Physical Fitness Test?

 It is a component of physical education that measures a fitness level.

 This is an identification of strength and weaknesses in terms of fitness.
 This also serves as guide and motivation to what sports an individual should participate in.

Benefits of Physical Fitness

 Reduces risks of disease.

 Development of PF components.
 Boosts energy level.
 Relieves tress and improves appearance.
 Improves overall health and wellness.
 Promotes longer life.
 Identifies strength and weaknesses of an individual.
 Identifies talents and potentials.

Components of Physical Fitness (Fahey Insel Roth 2011)

A. Health-related Fitness Components
B. Performance/Skill-related Fitness Components

Health-related Fitness Components

1. Muscular Strength- ability of the muscle to exert force against resistance

2. Muscular Endurance - ability of the muscle to use repeated muscular contraction against resistance for a long
period of time.
3. Cardiorespiratory Fitness - heart and lungs ability to deliver nutrients and oxygen.
4. Flexibility - ability of the joints to move throughout the full range of movement.
5. Body Composition - the percentage of fat, muscle, and bone in the body.

Skill-related Fitness Components

1. Agility - ability to change positions, movements, or direction with quickness and lightness.
2. Balance - ability to control and maintain positions or movement of the body. (Static: fixed position or Dynamic:
body in motion).
3. Power - ability of the muscle to release maximum force in the shortest possible time.
4. Coordination -ability to keep harmonious functioning of muscles in producing complex movements.
5. Speed - ability to make continuous movements of the same kind in the shortest possible time.
6. Reaction Time - ability of the body to react to the interval of time between the signal to respond (stimulus).

Physical Fitness Test

 1. 3-Minute Step Test (General Endurance Test)
Equipment: 35cm to 45cm-high bench; stop watch.
Procedure:
• Stand firmly in front of the bench and start stepping up and down once the timer starts.
• Maintain action for 3 minutes, then take a 5 -second pause for rest.
• Count the pulse for 15 seconds.

2. Curl Up (Strength and Endurance Test)

Procedure:
• Lay flat on the floor, with clean and clear surface.
• Bend the knees 90 degrees.
• Arms can be forward, crossed over the chest or on the side of the head.
• Raise the trunk and curl up until hand touches the knees.
• Curl up and lay down smoothly, repeatedly.

3. Sit and Reach (Flexibility Test)

Equipment: Tape Measure
Procedure:
• Sit on the floor with legs stretched out and straight with knees locked and pressed on the floor.
• Stretch arms upward going forward smoothly and carefully until reaching the floor.
• Do not force the back of body.
• Hold the position for 2 seconds for the measurement.

4. Body Mass Index (Anthropometric Test)

5. Shuttle Run (Agility Test)

Procedure:
 Set two 10-meter apart parallel lines.
 Run back and forth between the lines (touch the lines) as fast as possible as the timer starts.
 Stop timer after 5 touches on each line.
 Score is in seconds.

SAMPLE PHYSICAL FITNESS CARD

UNIT 2
Understanding Human Movement

Anatomical Reference Position

Anatomical position is the position of the body when it is standing straight up, palms facing front, with both arms
hanging by its sides. Feet are flat on the ground and looking forward.

The head, neck, torso, upper extremities, and lower extremities make up the five sections of the body. The body is
also divided by three imaginary planes known as the sagittal plane, coronal plane, and transverse plane.

Perspective in Movements

Transverse plane (Top view)

runs horizontally and separates the body into a top and a bottom half

Frontal plane (Front view)

runs vertically, separating the body into a front and a back half

Sagittal plane (Side view)

runs vertically and divides the body into right and left portions

Major Movements in the Body

Studying human movement can help us understand how the brain governs and coordinates daily motions, how the
body adapts physiologically, neutrally, and psychologically to exercise, and how regular physical activity contributes to
the prevention and management of chronic diseases. At this point of understanding movements, we must be conscious of
three things:

1. bending and straightening;

2. going away from the center line of the body;
3. rotating in place.

Bending and Straightening Movements

Flexion and Extension

 During flexion, the leg moves backwards (posteriorly).
 During extension, it moves forwards (anteriorly).

Hyperflexion and Hyperextension

 Hyperflexion and hyperextension are exaggerated movements beyond the normal limit permitted by a joint.
 It can happen in limbs or the vertebral column and can result in ligament tear, damage, or dislocations.

Abduction and Adduction

 Abduction movements are swinging away, while adduction is swinging towards the center.
 Direction: During abduction, you are moving your arm/leg away from the median plane.
 During adduction, you are moving them towards the median plane.
Moving Away from the Center

Rotation
 Rotation can occur within the vertebral column, at a pivot joint, or at a ball-and-socket joint.
 Rotation of the neck or body is the twisting movement produced by the summation of the small rotational
movements available between adjacent vertebrae.

Specialized Movement

Elevation and Depression

 This specialized movement can happen in the scapula, or the triangular bone and upper back.
 Direction: During depression, the scapula moves directly downwards.
 During elevation, it moves directly upwards.

Pronation and Supination

 Direction: The facing down (pronation) and facing up (supination) of the palm is the indicator of this forearm
movement.
 It is facilitated by a rotational movement in the radioulnar articulation at the elbow joint.

Lateral Flexion
 This movement is applicable mostly to the trunk. It is a bending movement (flexion) to the side (lateral) of the
torso, observable in the front view.

Circumduction
 Circumduction is a special type of movement that is actually a combination of many other ones.
 The order must be sequential, but it can start from either flexion or adduction.
 The result is a circular movement.
 Due to the multitude of movements, circumduction is restricted to ball-and-socket type joints, such as the
shoulder and the hip.

Inversion and Eversion

 The antagonistic movements of inversion and eversion take place relative to the median place and are specific to
the foot.
 In eversion, the plantar side of the foot is moved away from the median plane so that it is turned laterally.
 In inversion, the plantar side is moved towards the median plane, resulting in a medial turn.

Dorsiflexion and Plantarflexion

 Are terms used to describe movements at the ankle.
 They refer to the two surfaces of the foot; the dorsum (superior surface) and the plantar surface (the sole).

Dorsiflexion refers to flexion at the ankle, so that the foot points more superiorly.
Plantarflexion refers extension at the ankle, so that the foot points inferiorly.

Opposition and Reposition

 A pair of movements that are limited to humans and some great apes, these terms apply to the additional
movements that the hand and thumb can perform in these species.

Opposition brings the thumb and little finger together.

Reposition is a movement that moves the thumb and the little finger away from each other, effectively reversing
opposition.

Summary of Movements
Directional Terms

Superior and Inferior

 (cranial and caudal) are used when referring to parts of the body which are toward an end of the body.
 Superior structures are toward the head (cranial) while inferior (caudal) structures are toward the feet.

Anterior and Posterior

 Are sometimes used in place of superior and inferior, respectively.
 Anterior refers to the side of the structure facing up in the standard anatomical position while posterior refers to
the bottom side.

Dorsal and ventral

 Are sometimes used in place of anterior and posterior, respectively.
 Dorsal means the back side or upper side, while ventral means the frontal or lower side.

Lateral
 Is used to describe anything closer to the sides of the body (toward the arms, in the standard anatomical position)

Medial
 Is used to describe anything toward the middle of the body.
  In general, many structures of the human body are bilateral and symmetrical with the middle of the body, such as
the lungs or the arms.

Deep and Superficial

 Deep refers to structures closer to the interior center of the body. For example, bones in an appendage are located
deeper than the muscles.
 Superficial is used to describe structures that are closer to the exterior surface of the body. For example, the outer
layers of skin are superficial to deeper layers of skin.

Skin is superficial to the Ribs

Ribs are superficial to the Lungs

Lungs are deep to the Ribs

Ribs are deep to the Skin

Proximal and Distal

 Proximal refers to a point closer to the reference point while distal refers to a point farther away.
 When describing appendages, the proximal end of the appendage connects the appendage to the body, while the
distal end is away from the body.

UNIT 3 Breathing and Bracing, Exercise Variables and Principles

Breathing and Bracing

Breathing
 The process that moves air in and out of the lungs is called breathing or pulmonary ventilations.
 It is one of the processes that deliver oxygen to where it is needed in the body and remove carbon dioxide.

Organs that involved in Breathing:

 Nose
  Trachea
 Bronchi
 Bronchioles
 Lungs
 Muscles along with diaphragm

Bracing
 Bracing is the process of creating and raising 360 degrees of intra-abdominal pressure to engage the core's
muscles and keep the spine in the ideal posture when moving or being exposed to stress.

Exercise Variables

 Exercise variables help us understand the current routine and its effects.
 Individuals may be unaware of or have not considered the variables that influence exercise and, ultimately,
results.
 Many factors influence your training, but understanding the variables in particular can help you achieve better
fitness results.
 Your understanding of the exercise variables will assist you in making the most of your exercise efforts.

1. Exercise selection The different exercises or lifts you perform in a workout, which determines which muscles you
train in that session
2. Exercise order The order in which you perform the exercises in an workout
3. Sets The number of times you perform a group of reps (short for repetitions)
4. Reps The number of times you perform an exercise without stopping for rest
5. Tempo The speed at which you perform each rep
6. Rest The time you have to recover between sets and and between exercises
7. Weight The amount of resistance you lift for each set

Principles Of Exercise

 The exercise principles outline the criteria that guide all training.
 Each principle allows us to critique some element of a person’s training.
 When a person’s training follows the principles well it is most likely to be successful.

PRINCIPLES OF EXERCISE DEFINITION

Any change or adaptation in the body’s muscles, organs
Principle of Specificity
and systems will be very specific to the type of training
(MIMIC THE MOVEMENT)
undertaken.
Principle of overload To bring about any adaptation the body will have to
(Experiencing beyond expected) work a little harder than it is used to.
Improvements in fitness can be maintained by regular
Principle of Reversibility
exercise and activity. If training stops the benefits gained
(Used it or lose it)
will gradually decline.
 For optimal adaptation and to avoid stagnation, overuse,
Principle of Adaptability/Variety
and injury the exercise stimulus must be varied (this
(Add diversity to training)
does not simply mean changing exercises all the time).

There are many factors that will affect an individual

training potential

 Age

 Gender

 Body type
Principle of Individuality
(Different strokes to different folks)  Heredity

 Muscle fibre type

 Range of motion

 Strength

 Cardiovascular fitness

Rest and recovery time is essential to prevent

Principle of Recovery time
overtraining.
FITT Principle
How often the activities will be performed.
How hard the activities will be.
F-REQUENCY
How long the activities will be performed.
I-NTENSITY
The specific activities that will be performed e.g.
T-IME
strength, endurance, walking, running, pilates.
T-YPE

Phases Of Exercise

Warm-up
 Preparing your body for the activity of the conditioning part of your workout.
 Warming up before exercise allows your body to adjust gradually to the increased demand on your heart, muscles,
breathing, and circulation.
 Warmups also increase your body temperature slowly, improves flexibility and protects against injury and muscle
soreness.

Conditioning (or the activity/exercise itself)

 It is when you perform the exercise that produces fitness benefits: calorie burning, building endurance, or muscle
strengthening. Examples of exercises: aerobic exercise, lift free-weights, swimming, circuit training on weight
machines, high-intensity sports.

Cooldown
 Cool down is bringing the body back to its relaxed state gradually from a super active state.
 Tapering down the muscle movement before completely stopping the heavy workouts help the body to cope better
with the changes that take place in the metabolism and muscles used during the workout.