Module 2:Physical Fitness

and Its Components

Cedric James R. Tuyay
OVERVIEW:

• One of the specific objectives of physical education in our Philippine school

system is to improve and maintain the physical fitness level of the students that
they will enjoy a “good life” Exercise is defined as any movement that makes
your muscles work and requires your body to burn calories. It offers incredible
benefits that can improve nearly every aspect of your health from the inside out.
• Physical fitness is a multidimensional state of being. It is the capacity of the
individual in meeting the ordinary and complex demands of daily life safety and
effectively without being fatigue and still has ample time in doing activities. It is a
state of being that consist of at least five (5) health related physical fitness and
skill-related physical fitness components, each of which contribute to total quality
life.
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 can move and perform efficiently.
Neither good health nor physical proficiency alone constitutes
physical fitness, which combines both qualities. Another
factor is emotional factor. This is readily apparent in athletic
contests, where good performance requires self-discipline
effective teamwork and the ability to remain calm and under
stress.
PHYSICAL FITNESS

• Is the ability of an individual to perform one’s daily activities efficiently

without undue fatigue, reduce the risk of health problems and with extra
“reserve” in case of emergency.
• Associated with a person’s ability to work effectively, enjoy leisure time,
healthy, and resist hypokinetic diseases or conditions. The HYPOKINETIC is
associated with lack of physical activity or too little regular exercises while
HYPERKINETIC means too much physical activity. A reasonable amount of
physical activity can help reduce the risk of hypokinetic conditions that
have negative effects on health and wellness. Let us know the different
components of Physical Fitness that will lead to a more Fit Individual.
IMPORTANCE OF PHYSICAL
FITNESS
• Through regular exercises, physical fitness helps the individual:
• In the proper growth of young bones and muscles;
• Improve the ability to avoid and recover from illness and accidents;
• Improve posture and appearance by strengthening muscles that support the body;
• Minimize stress response;
• Maintain proper body weight;
• Prevent heart ailment;
• Improve organic functions;
• Delay the aging process;
• Feel good and younger as a human being; and
• Experience joy of participation in any recreational or sports activities.
PHYSICAL WELLNESS

• Is the positive state of well-being and capability of an

individual to design personal fitness programs for improving
and maintaining optimum levels of health.
COMPONENTS OF PHYSICAL
FITNESS
• Health Related -This component promotes health and
prevent diseases. Under this element are:
Cardiorespiratory Endurance refers to the ability of the whole
body to perform activities for a long period of time and have the
circulatory and respiratory systems work efficiently. This is
considered as the most important component of health- related
because it helps the body combat various diseases like coronary
heart disease, high blood pressure, stroke, obesity, and stress.
Cardiorespiratory Endurance

Physiological benefits of Cardiovascular training/exercise:

• Decreased resting heart rate
• Decreased recovery time from about exercise
• Increased blood volume and red blood cells to transport oxygen throughout the body
• Stronger heart muscles allowing it to eject more blood
• Increased number of capillaries for efficient exchange of oxygen and nutrients between blood
body cells
• Decreased rate of respiration
• Increased aerobic capacity
• Prevent and/or reduces the risk of developing coronary heart diseases
Flexibility

• Isa personality trait that describes the extent to which a

person can cope with changes in circumstances and think
about problems and tasks in novel, creative ways. This trait is
used when stressor or unexpected events occur, requiring a
person to change their stance, outlook, or commitment.
Flexibility

A fit person can move the body joints through a full range of
motion in work or in play. It involves four basic movements
• Flexion- bending a body segment
• Extension- straightening a body segment
• Abduction- moving limb away from the body
• Adduction- moving limb toward the body
Muscular Endurance

• Is the ability of the muscle to generate force repeatedly.

Improved endurance allows an individual to perform activities
in a greater number of repetitions and in a longer period.
A fit person can repeat movements for long period without
undue fatigue.
Muscular Strength

• Is the ability of the muscle to generate force. It is often

measured by how much weight a person can lift. A fit person
can do work or play that involve existing force, such as lifting
or controlling one’s own body weight.
Muscular Strength

There are three discrete components of strength

• Explosive
strength- an activity requiring movements, speed,
and sudden changes in direction.
• Static or isometric strength – requires little muscles shortening
and is necessary in overcoming a heavy resistance.
• Dynamic strength – is the component found in repeated
muscles contraction.
Body Composition

• Is the ratio of lean body weight to fat. The main components under
consideration are fats mass, muscles mass, bone density, and water
volume. It may be measured by several indirect procedure. It follows
the mass index (BMI) which is a measure of body composition using
height- weight formula. High BMI values have been related to
increased disease risk. Formula in finding body mass index.
Body Mass Index: Weight (in kilogram)
Height (in meters)2
Skill-Related Physical Fitness

• This is more associated with performance than good health.

• Traditionally, skill related fitness was only achieved by practicing one’s
sport or activity, it includes training to improve speed, agility, balance,
balance, coordination, power, and reaction time. These are usually used to
help athletes improve performance for their particular sport or activity. It
also refers to abilities that help people learn skills. Having good skill-related
fitness does help you to learn skills. For example, balance is important in
many activities. If you have good balance, you’ll be able to learn specific
skills, such as in-line skating, more easily than if balance is hard for you.
Skill-Related Physical Fitness

• Different people have different skill-related fitness ability

based on their heredity, their age, and the amount of
experience they’ve had in a variety of physical activities. But
balance practice can improve your general balance, just as
skill practice can improve your performance of specific skills.
Most people are good in a few parts of skill-related fitness and
not so good in others. Later, you’ll get a chance to assess
your skill-related fitness.
Agility

• Refers to the ability to change direction quickly and

accurately during movement. This skill is best applied in
sports where stopping and changing direction is constantly
enforced.
Balance

• Is the ability to maintain equilibrium while moving or standing

still. This skill is needed for most of the sports especially in
skating and gymnastics.
Coordination

• Is the ability to use the sense with the body parts to perform
movement tasks. This skill is best for hand-eye and foot-eye
coordination.
Power

• Is the ability to apply force at a high rate of speed. Power is

common among weight lifters.
Reaction Time

• Is the elapsed between a stimulus and the resulting response.

This skill is best applied in running especially sprinting.
Speed

• Deals with the rate at which a movement is performed. This

skill is applicable in all sports.