LESSON 1: PHYSICAL FITNESS

PHYSICAL FITNESS

 Ability of the body to perform

HABITUAL PHYSICAL ACTIVITY LEVEL

 Most appropriate measure of physical fitness

PHHSICAL FITNESS IS USED IN TWO CLOE MEANINGS

 General fitness – result of regular exercise

 Specific fitness – task oriented

WHY PHYSICAL FITNESS IS IMPORTANT

 A person feels better and look better

 Avoid chronic heart disease

HISTORICAL BACKGROUND OF PFT

 Memorandum (1950)
 Aparicio h. Mequi (1965) – proposed the national physical fitness
 1970 – proposal was considered

PFT (PHYSICAL FITNESS)

 Set of measures designed to determine a student’s level of physical fitness

 test in two categories;
 “health related – physical attributes”
 ”skill related – physical abilities”
BRISK WALKING FOR 5 MINUTES

 maintain consistency and always go forward

 count for accelerated heart rate
 3 mins - bilang ng heart rate
 Another 2 mins for heart rate

PRINCIPLES OF PHYSICAL FITNESS TRAINING

 Program to design to improve individual’s muscular strength, power, endurance, and

resistance to fatigue.

FITNESS PROGRAM IS GOVERN BY CERTAIN PRINCIPLES

1. overload principle
 which states that improvement is achieve by continuously and progressively subjecting
the body to increasingly exercise the load Govern by following aspect
intensity
Duration
Frequency
2. In order to improve all aspects of physical fitness, one must have supplemental activities to
develop components of fitness.
3. Time for exercise should be governed, self-motivated individual, by the inclination and
timetable of the individual exercise program.
4. definite period of exercise should be established, and maintain

GENERAL PRINCIPLES OF TRAINING PROGRAM

1. Overload
  Systematically exposing selected system to intensities of work that exceed those
to which the system is already accustomed.
2. Specificity
 Benefits associated with the training stimulus can only be achieved when it
duplicates the movements and energy system involves in the training
3. Individuality
 Athletes respond to training and its physical and social environment in their own
unique way.
4. Recovery
 Ability of the body to return to its home static level following a vigorous training
activity
5. Reversibility
 Training effects are not permanent. If training stops, the body returns to its initial
level of fitness

Pulse rate as basic need in fitness training

 The PULSE is the most important single indicator of well-being, stress or illness of the
body. Whether psychological or physical factor.
 Psychological
 Physical factor Pulse rate Respiration - 12
 Blood pressure 140/90
 Temperature
 Appearance

PHYSICAL FITNESS COMPONENTS

 Strength
 Endurance
 Flexibility
 Coordination
  Leg power

3 FACTORS THAT MAY HELP YOU TO BECOME FIT

 Exercise
 Proper diet
 Healthy lifestyle
 (most important you have DISCIPLINE)

3 SUB-SECTIONS OF OVERALL FITNESS (IDEAL TRIANGLE)

 Physical fitness
 Mental fitness
 Emotional fitness

RESPIRATION

 Tachypnea (fast breathing)

 Bradypnea (slow breathing)
 Eupnoea (normal breathing)
 Apnea (no breathing)

CARDIOVASCULAR

 Cardia…

VITALS SIGNS

1. Blood pressure
2. Appearance
3. Pulse rate
4. Body temperature
5. Breathing
 60 BITS - Normal heart rate
 More intensity – high acceleration
 Low fitness level – high acceleration
 Muscular strength (lakas)
 Muscular endurance (tatag)

 Accelerated pulse rate

 Means that your body is working under a heavy load and the degree of acceleration
depends on the intensity of the activity and physical fitness of the individual.
 If the pulse rate is beyond 12 beats, reduce the intensity
 Rest period or recovery period with an interval of 3-5 minutes
 If the pulse rate is beyond 12 beats, reduce the intensity of training to be able to meet
physical fitness target level.
 Rest period or recovery period with an interval of 3-5 minutes, it is expected that the pulse
beats of the subject must subside within the prescribe time
 Example 220 -17 age ——— 203 PMHR x 60 INTENSITY = 121.80
PFTL Normal is 120

COMPONENTS OF PHYSICAL FITNESS

Heart related components

 factors that are related to how well the systems of your body
1. Cardiovascular fitness:
 involves the heart and blood vessels to supply oxygen to working muscles during
exercise - cardiovascular endurance refers to the ability of your heart and lungs to work
together to fuel your body with oxygen –
 aerobic - conditions that can help to improve cardiovascular endurance
2. body composition
 relative percentage of body fat compared to lean body mass ( muscle, bone, water, etc)
  pinch test - 3/4 or greater you have more fats 1cm normal
3. flexibility
 the range of movement possible at various joint
 ability of each joint to express its full range of motion
 Can be tested
4. muscular strength
 the amount of force that can be produced by a single contraction of muscle
 muscle strength - amount of force muscle can exert, in a single effort exercises
 Isometric - lifting yourself
 Sometric - lifting object
5. Muscular endurance
 Ability of then muscle group to continue muscle movement over a length of time
 Perform a continuous effort without being fatiguing

SKILL RELATED COMPONENTS

 those are aspect of fitness which form the basis for successful sports participation
1. speed
 ability to move quickly from one point to another
2. Agility
 the ability of the body to change direction quickly
3. Balance
 the ability to maintain upright posture while still moving
4. Coordination
 integration with hand and or foot movement with input of the senses
5. Power
 ability to do strength work at an explosive pace
6. Reaction time
 amount of time it takes to get moving

HEALTH RELATED COMPONENTS (fitness benefits of flexibility exercises)

1. Increased range of muscle joint motion (ROM)

2. Reduced muscle stiffness and increased body relaxation
3. Improved blood circulation in specific body segment
4. Reduced incidence of injury during a major sports event
5. Reduced risk of cardiovascular problems in exercise habit

TYPES OF STRETCHING

1. Passive assisted stretching - with a used of equipment

2. Static stretching - muscle movement only
3. Ballistic stretching

WARM-UP

 Simple light activity to warm up the muscle for a major activity or training

COOL DOWN

 A light easy movement activity following a vigorous physical activity

 PHASES OF COOL DOWN
1. body cool down
2. Cool down stretch

PHYSIOLOGICAL BENEFITS

1. Decreased resting heart rate

2. Decreased recovery time from a bout exercise
3. Increases blood volume and red blood cells to transport oxygen
4. Stronger heart muscle allowing it to eject more blood with each heartbeat.
5. Decreased rate of respiration
6. Increased aerobic capacity, which allows the body cells to utilize oxygen
7. Prevents and or reduces the risk of developing coronary heart disease
8. Helps reduce body fat
9. Reduce the chances of developing diabetes
10. Reduce high blood pressure
11. Effective management of diabetes
12. Improve more resistance to fatigue
13. Prevent chronic condition

AEROBIC – literally with oxygen, 15 to 20 minutes is enough cardiovascular exercise

CARDIOVASCULAR ENDURANCE TRAINING

1. continues training

A. Long easy distance (30 minutes to 3hrs)

B. Long solid distance - constant effort (70% - 80%) - Constant speed)

2. Fartlek - an endurance training activity which involves efforts of varying intensity (fast and
slow running)
3. interval training - it involves efforts of varying intensity separated by a recovery interval

TRAINING VARIATION IN INTERVAL TRAINING

1. Distance of effort
2. Intensity if effort
4. Length if recovery
5. Number of repetitions
6. Number of sets
7. Frequency of training sessions

FITNESS BENEFITS OF STRENGTH TRAINING

1. Increased muscle strength

2. Increased muscle size or muscle hypertrophy
3. Reduced risk of injury
4. Improved joint flexibility
5. Improved physical capacity to perform work or exercises
6. Improves sports performance
8. Restoration balance
9. Reduce the number of health risk resting metabolism
10. Prevent chronic health conditions
11. Prevent back and leg pain
12. Proper weight maintenance
13. Slower physiological aging clock
14. Improve bone mass preventing osteoporosis
15. Inhibit “Sarcopenia” the age related to loss of muscles

WEIGHT TRAINING GUIDANCE

1. Weight
2. order of exercise
3. Sets
4. Number of repetitions
5. Speed
6. Breathing
7. Frequency
8. Progression

BODY COMPOSITION

 refers to the proportion between fat weight and total body weight