Week 2. – P.

E 01 Physical Fitness and Gymnastics

Topic: Physical Fitness and Health Testing
Time allotment: 2 hours
Objectives: 1. Define physical fitness.
2. Analyze the importance of Physical Fitness.
3. Identify the Components of Physical Fitness.

Lesson Proper
Physical Fitness and Health Testing
Physical Fitness is a combination of medical fitness (body soundness and dynamic fitness)
capacity for action. A physically fit person is free from disease and move and perform efficiently.
Physical Fitness is the ability and capacity to perform one’s daily task efficiently and
effectively with alertness and vigor without undue fatigue, reduce of health problems with extra
energy in case of emergency. The ability to carry one’s work load without staggering and to
participate in recreation with ease and enjoyment and still have the reservoir of endurance to meet
the emergencies of life.
It is the capability of the body system in carrying out their daily activities satisfactorily has
still enough energy to enjoy leisure and to meet unforeseen emergencies.

Physical Fitness – is a condition that allows the body to effectively cope with the demands of daily
activities and still has the energy to enjoy other active leisure activities.

 Skill Related Components

1. Agility – the ability to change direction quickly.
2. Balance – the ability to remain stable even when moving. (a state of equilibrium)
Three aspects are:
a. Static Balance – is the ability to maintain equilibrium in a fixed position;
b. Dynamic Balance – while moving or engaging in action;
c. Rotational Balance – which the ability to maintain or regain balance after turning,
rolling, or other maneuvers while not in contact with the floor or apparatus.
3. Coordination – the ability to use vision, touch and muscle sense.
4. Power – refers to muscular power that is the ability to release maximum force in the
shortest period.
5. Reaction time – the amount of time it takes to make a physical response once you see
the need to take an action.
6. Speed – the ability to successive movements of the same kind in the shortest period.

 Health Related Components

The following six components of physical fitness should be pursued by physical education
students:
1. Aerobic Capacity/Cardiovascular Fitness. It is the ability of the heart, lungs, and
blood vessels to supply oxygen and nutrients to the working muscles efficiently in order
to sustain prolonged rhythmical exercises. Ex. Running
2. Muscular Strength. It is the ability of the muscle to generate the greatest force. Ex.
Weight Lifting
3. Muscular Endurance. It is the ability of the muscle to resist fatigue when performing
multiple repetitions of a submaximal load. It can also refer to the period of time in which
a muscle is able to hold a contraction. Ex. Abdominal Curl-ups and Push-ups.
4. Flexibility. It is the ability to move a joint without pain over its entire range of motion.
Ex. Sit and Reach and Trunk Forward Flexion
5. Body Composition. It refers to the total make-up of the body using the concept of two
component model: the lean body mass and the body fat. Ex. Waist Circumference

Objectives of a Physical Fitness Testing Program

 Determine the general fitness level of an individual.
 Measure and evaluate selected components of physical fitness, i.e. strength, cardio-
respiratory endurance, muscle strength endurance, and joint flexibility.
  Helps in evaluation of existing physical education program in the light of test result in order
to achieve higher level of fitness.

Benefits of Physical Fitness

1. Vitality – muscles are basic for all body actions. They increase in strength with activity and
deteriorate with lack of it. Fit muscles useless energy to perform same tasks, leading to
increase in vitality.
2. Posture – a physically fit person is able to maintain his general posture alignment better
than one with weak musculature. Good fitness as a program stresses the development of
anti-gravity muscles that maintain good abdominal wall and the arm and the shoulder girdle.
3. Relieves Low-Back Pain – a lack of physical activity has been found to be major cause for
some cases obtain in the lower back. Most adults who suffer from lower-back pain are
relieved from this pain by exercises that strengthen their back and abdominal muscles.
4. Aging Process – continued participation in regular exercise of the proper amount and
severity is considerable value in postponing in deterioration that usually takes place as a
person grow old.
5. Physical Fitness and Ability to meet Emergencies – the body that is accustomed
sedentary living habits ban usually operates ineffectively even though it is operating at near
maximum effort.
6. Neuromuscular Skill – the smooth efficient coordination of muscular system is improved
as result of regular participation in physical activities.
7. Relaxation – overactive minds in underactive bodies often needs physical outlets for
accumulated emotional and muscular tensions that seems to be relieve by action of skeletal
muscles.
8. Improvement of Personality and Social Skills – Participation in games and sports in
improving the personality and in developing the desirable social traits.
9. Mental Fitness – because of the mental and physical relaxation that often result from
physical activity, regular exercise are thought to many to be of considerable values in aiding
the mental processes to function by many with increased efficiency.
10.General Health – the physically fit person usually possesses a high degree of general
resistance, which enables him to successfully avoid minor illness.

Other Health Benefits of Physical Activity

1. Include a stronger heart, better 10. Endurance strength training uses lower
circulatory function. resistance with more repetitions.
2. Increased oxygen 11. Provides long-term health benefits
3. Carrying capacity of the blood 12. Provides good healthy lifestyle
4. Favorable body composition 13. Promotes strong bones
5. Reduced levels of fat in the blood 14. Reduces fat
6. Motor-performance fitness is directly 15. Controls weight
related to improved performance skills. 16. Help to better control blood sugar
7. Moderate high levels of regular 17. Provides good healthy lifestyle
exercise 18. Improves lung function
8. Health benefits is achieved through 19. Reduces fat
aerobic training exercise. 20. Promotes Strong bones.
9. Health fitness is typically measured
through physical fitness test.

The General Fitness Test

The Physical fitness is one part of the total fitness that includes mental, emotional, and
social aspects of total well-being. Physical fitness is the result of the following:
 Good medical and dental care
 Proper Nutrition
 Adequate rest and relaxation
 Regular physical activity
Physical fitness is not permanent. It deteriorates once an individual stops his regular
regimen of exercises and physical activities. Also, this activity will be useless without other
factors that play important roles to the total fitness of an individual.
Causes of Physical Unfitness
 Lack of the right kind exercise.
 Improper living conditions including health habits.
 Nutritional deficiencies, especially under nourishment malnutrition, and obesity.
 Chronic fatigue.
 Tenseness and inability to relax.
 Emotional Disturbance.

Exercise 1
Answer the following questions.

1. What are the differences of health-related and skill related components of fitness?
____________________________________________________________________________________________________
____________________________________________________________________________________________________
2. Which component of health-related fitness is most important and why?
____________________________________________________________________________________________________
____________________________________________________________________________________________________
3. How can you include physical fitness in your life?
____________________________________________________________________________________________________
____________________________________________________________________________________________________
4. What are your top 3 barriers? Write specific ways on how you can overcome these barriers.
____________________________________________________________________________________________________
____________________________________________________________________________________________________

Essay (2-3 paragraphs)

Explain why fitness is achieve not, received.