LESSON 3-
PHYSICAL FITNESS
PHYSICAL FITNESS
- is the ability of an
WHAT IS
individual to do his daily
PHYSICAL
tasks efficiently & without
FITNESS?
undue fatigue and still
has extra reserve energy
in case of emergency.
In its most general meaning ,
Physical fitness is a general
PHYSICAL
state of good physical health.
FITNESS Obtaining and maintaining of
good physical fitness is a result
of physical activity, proper diet
and nutrition and of course
proper rest for physical
recovery.
-Leading a healthy and
physically fit life is not only
beneficial to the individual.
When we make time for
PHYSICAL physical fitness in our lives
we set an example to those
FITNESS around us. Parents that are
physically fit are much likely
to raise children who are
healthy conscious and
maintain a higher level of
fitness.
COMPONENTS OF
PHYSICAL
FITNESS a.Cardio-respiratory
endurance
1.Health related {Basic b. Flexibility
Components} c. Muscular strength
d. Muscular endurance
e. Body composition
Health - A relative state of
Related being. The
development and
Componen maintenance of
ts health-related fitness
is a function of
physiological
adaptation to increase
overload.
a.Cardio-
respirator
y -the ability of the
endurance heart , blood
vessels, and the
lungs to take in
and process
oxygen in the body.
1. Decreased resting heart rate
2. Decreased recovery time
Physiological from about exercise
benefits of 3. Increased blood volume and
red blood cells to transport
cardiovascular oxygen.
training exercise. 4. Stronger heart muscle
allowing it to eject more blood
with each heartbeat.
5. Increased number of capillaries
for efficient exchange of oxygen,
carbon dioxide and nutrients
Physiological between blood and body cells
6. Decreased rate of respiration.
benefits of
7. Increased aerobic capacity
cardiovascular which allows the body cells to
training exercise utilize oxygen for better work
efficiency.
8. Prevents and or reduces the risk
of developing coronary heart
disease.
- .
It involves four basic
b. FLEXIBILITY movements, namely.
1. Flexion -bending the body
- The ability of the joints to
segment- joints
move throughout the full
range of movement. 2. Extension – straightening a
body segment -stretching exercise
3. Abduction – moving limb away
from the body- kicking-hands
forward
4. Adduction – moving limb toward
the body- reverse of abduction
c. MUSCULAR - is the capacity of a group
muscles to exert one
STRENGTH maximal effort against the
resistance.
When muscles are capable of exerting
effort against a resistance for
prolonged period of time. MUSCULAR
ENDURANCE is demonstrated.
The ability of the
d.Muscular muscles to exert
repeated muscular
Endurance
contraction against a
resistance for a long
period of time
e.BODY
Body composition
COMPOSITION
- refers to the proportion between may be measured by
fat weight and total body weight,
it is determined by the amount of several indirect
fat and lean tissue in the body.
procedures, these vary
widely in their complexity
and accuracy.
2. Performance Agility
related (Motor
Balance
Skill-
Coordination
Components)
-is related to the quality Power
of one’s movement skill. Speed
Reaction time
- is the ability of the
individual to quickly
shift or change
direction of the body
from one point to
a.AGILITY
another with
quickness and
lightness.
1. Static balance is the
B. BALANCE ability to maintain one’s
equilibrium in a fixed
position.
- is the ability of the
individual to maintain to 2. Dynamic balance is the
control and maintain
positions or movement of ability to maintain one’s
the body. It is the state of equilibrium while the body
equilibrium.
is in motion.
The ability maintain
harmonious
working
relationship
between
C. COORDINATION the skeletal muscles
and nerve in one
aspect of movements.
D. POWER - is the ability to perform
one explosive muscular
effort in a short period
of time. It is the product
of strength and speed as
seen in many sports
activities.
E. SPEED -is the ability to
make successive
movements of the
same kind in the
shortest possible
time
- The ability to react
F. REACTION TIME to the interval of
time between the
signal to respond
(stimulus) and the
beginning of
response.
Fitness testing attempts
to measure individual
components of
PHYSICAL performance, with the
FITNESS TEST ultimate aim of assessing
the current fitness of an
individual using each
components of fitness.
1. Identify
BENEFITS OF weaknesses
and strengths
FITNESS of individual.
TESTING 2. Identify
talents and
potentials.
Healthy living and physical fitness
are closely connected. Being
physically fit not only helps
people live healthy lives; it also
EXERCISE FOR helps people live longer. People
who makes physical activity and
FITNESS exercise a part of their daily lives
when they are young are more
likely to keep it in their lives as
they grow older and benefit from
it throughout their lifespan.
- Is defined as any
PHYSICAL bodily movement
produced by skeletal
ACTIVITY muscles that requires
energy expenditure. A
movement of the body
that uses energy.
H Y 1. Lower the risk of diseases:
ALT ”
HE VE
a. Prevents heart disease and heart
E P T I
E A C attack.
“ K ng
p i b. Lowers the high blood pressure
k ee c. Lowers bad cholesterol & reduce
b y
the risk of clogged arteries.
d. Decreases risk of certain types of
1.Physical cancers such a colon cancer.
e. Reduces the risks of joint pains and
Benefits arthritis.
f. Reduces decalcification of the
bones.
2. Improve your
metabolism
and strengthen the
Physical immune system.
3. Better sleep.
Benefits 4. Reduce or maintain
healthy body weight.
5. Reduce the risk of
premature death.
Exercise has a relaxation effect
and can improve sleep as well as
2. Mental reduce mental stress and raise
energy levels.
Benefits It reduces depression and anxiety.
Will raise the levels of endorphin
in the body that promotes a happy
feeling, good disposition in life
and improve psychological well-
being.
