PHYSICAL
FITNESS AND IT’S
COMPONENT
PHYSICAL FITNESS
is a combination of health fitness and
body fitness. Health fitness refers
to your body's ability to fight off
diseases. Body fitness, on the other
hand, refers to the ability to do
strenuous physical or sports activities
without getting tired easily.
HEALTH-RELATED
FITNESS
It involves the components of
physical fitness that relate to
good health.
1. Body Composition
- It pertains to
the relative amount
of muscle, fat, bone
and other vital
parts of the body.
2. Cardiovascular
Endurance - The
ability of the heart,
lung and blood
vessels to deliver
oxygen to working
muscles and tissues,
as well as ability of
those muscles and
tissues to utilize
3. Flexibility - The ability of
the joint to move through
a full range of motion.
4. Muscular
Endurance - The
ability to use
muscles for a
long period of
time without
tiring/fatigue.
5. Muscular
Strength - The
ability of the
muscles to lift
a heavy weight
or exert a
lot of force
one time.
SKILL-RELATED
FITNESS
It relate to enhance performance in
sports and motor skills.
1. Agility - It
pertains to the
ability to rapidly
change the position
of the entire
body in space
with speed and
accuracy.
2. Balance - The
ability to keep
the body in a
steady position
while standing
and moving.
3. Coordination -
The ability to
use the senses
with body parts
to perform motor
tasks smoothly
and accurately.
4. Power - The
ability to transfer
energy into force at
a fast rate.
6. Speed - The
ability to
perform a
movement within
a short period
of time.
5. Reaction Time -
Refers to the time-
elapsed between
stimulation and the
beginning of reaction
to the stimulus.
PHYSICAL
ACTIVITY
AND EXERCISE
PHYSICAL ACTIVITY
- Defined as any movement
that spends or utilize
energy.
EXERCISE
- A subset of
physical activity
that is
planned and
structured.
FOUR DOMAINS OF
PHYSICAL ACTIVITY
1. Occupational - These
are the activities you
do at your workplace
(i.e. lifting computers
and books, going your
friend's desk, or
preparing lunch at the
pantry).
2. Domestic - These
are the activities
you do at home (i.e.
washing clothes and
dishes, gardening,
carpentry, baking, or
cleaning t house).
.
3. Transportation -
These are the
activities that involve
travelling (i.e. riding
a jeepney, tricycle,
motorcycle, or bikes).
4. Leisure Time - These are
the activities you do during
recreational activities (i.e.
playing, swimming, hiking, or
craft making)
.
THE PHYSICAL ACTIVITY PYRAMID
STEP 1: MODERATE PHYSICAL ACTIVITY- this phase should be
performed daily or at least 4-5 times a week. National guidelines
recommends 60 mins. for young ones and 30 mins. for adult to perform
moderate to vigorous physical activity each day.
STEP 2: VIGOROUS AEROBICS-Exercises that can be done for a long
period of time, non-stop, and is dynamic enough to increase heart rate.
National guidelines recommends at least 20 mins. or at least 3 times a
week of vigorous activity.
STEP 3: VIGOROUS SPORTS AND RECREATION- this phase requires
the heart to beat faster than normal, and eventually makes the person
breathe faster and sweat more. National guideline recommends of 20
minutes of vigorous sports and recreation activity a day or at least three
(3) days a week
STEP 4: MUSCLE FITNESS EXERCISES- this phase in the Physical
Activity Pyramid represents muscle fitness exercises, which build your
strength, muscular endurance, and power. National activity guidelines
recommend to perform at least 2-3 days a week muscle fitness exercises.
STEP 5: FLEXIBILITY EXERCISE- phase in Physical Activity Pyramid that
represents flexibility exercises. According to ACSM, flexibility exercises
improve postural stability and balance. National activity guidelines
recommend to perform flexibility exercises at least 3 days a week.
Balancing Energy- The top of the pyramid presents a balance scale illustrating
the need to balance the take in energy in food with the put out energy in activity.
FORM OF EXERCISES
1. Aerobic activities, also called endurance
activities, are physical
activities in which people move their large
muscles in a rhythmic manner for a sustained
period.
2. Muscle-Strengthening Activity, includes
resistance training and lifting weights, causes
the body's muscles to work or hold against an
applied force or weight.
3. Bone-Strengthening Activity.This kind
of activity, sometimes called weight-bearing or
weight-loading activity, produces a force on
the bones that promotes bone growth and
strength.
BARRIER TO PHYSICAL ACTIVITY
1. Lack of time
2. Social Support
3. Lack of Energy
4. Lack of Motivation
5. Fear of Injury
6. Lack of Skill
7. High Costs and Lack of Facilities
8. Weather Conditions
THANK
YOU!
