FIT HW

PHYSICAL FITNESS

 The ability or condition in which an individual as able to carry out daily tasks and
activities with enough vigor (strength) and energy without undue fatigue and with
standing unforcing stress.
 Physical fitness refers to the capacity of an athlete to meet the varied physical
demands of their sport without reducing the athlete to a fatigued state.
 The ability to live a healthy, satisfying and useful life.
 To live a good life means that an individual satisfies his basic needs as physical well-
being, love, affection, security, and self-respect.
 It involves the performance of the heart and lungs, and muscles of the body.
 The major goal of Physical education is FITNESS.

Self-Testing Activities - These are activities that present a challenge which encourage
improvement in skills and which satisfies an inherent (essential to build in) desire for
achievement. These are activities involving balance, agility, strength, flexibility, coordination
and endurance. It provides opportunity for the individual to measure his own potentials and
progress as well as to corporate his accomplishments with those of others.

Components of Physical Fitness:

A. Health Related
1. Cardiovascular Endurance (CVE) - ability of the body to sustain activity
of the day without fatigue.
- The heart's ability to deliver blood to working muscles and their ability to use it
Ex. Step-up step, 15 minutes endurance run, long runs and swimming
2. Muscular Endurance (ME) – ability of the muscles or group of muscle, to sustain
repeated contraction or to continue applying force against a fixed object. Ability of
the muscles to apply force repeatedly to exert effort with in a period of time.
Ex. Swimming, transferring a load to one place to another, sit-up
3. Muscular Strength (MS) – the ability of a muscle to exert force for a brief period
of time. Maximum strength that the muscle is able to apply.
Ex. Push-up, Long jump, high jump, lifting a load (weight lifting)
4. Flexibility – is a quality of plasticity which gives the ability to do a wide range of
movement.
- the ability to achieve an extended range of motion without being impeded by
excess tissue, i.e. fat or muscle (Executing a leg split)
Ex. Gymnastics and sit and reach
5. Body Composition- the amount of fat tissue relative to other tissue in the body. It
refers to the proportion between fat weight and total body weight.
Ex. Body mass index

B. Skilled Related

1. Power – the ability of the muscles to release maximum force in the shortest period
of time. It is the ability to perform work. The ability to exert maximum
muscular contraction instantly in an explosive burst of movements.
Ex. Parallel bar, boxing, wrestling, vaulting bar, standing long jumping
2. Agility – is the ability of the individual to change direction/position in space with
quickness and lightness of movement.
-the ability to perform a series of explosive power movements in rapid succession
in opposing directions
Ex. 10m shuttle run, lawn tennis, basketball, volleyball, zigzag running
3. Balance – is the ability to maintain equilibrium during strenuous activities.
- The ability to control the body's position, either stationary (e.g. a
handstand) or while moving (e.g. a gymnastics stunt, balance beam, stork and
stand test)
4. Speed – the ability to make successive movements of the same kind in the shortest
period of time.
Ex. 50m run, basketball, 200m run, 400m run
5. Coordination – the ability to use the senses in coordination with the other parts of
the body in performing an activity.
Ex. Balance beam
 6. Reaction time – the time between reception and beginning of the equal response.
Also known as the stimulus responds. Ex. Baseball

EXERCISE

- These are activities for training the mind or improving the physical education. These
are movements performed by parts of the body from head going to the feet. It is a bodily or
mental exertion especially for the sake of training. It is something done as training (practice
session).
- It is planned, structured, repetitive and intentional movement intended to improve
or maintain physical fitness.

EFFECTS OF EXERCISE
 An individual who indulges himself to exercise is free from diseases and has a strong
resistance.
 He has sufficient strength, agility, flexibility, speed and skill, to do his minimum daily
tasks.
 An individual does not tire easily, free from boredom, and is mentally and emotionally
adjusted.
 He also has a high moral and spiritual concept and is happy, buoyant and attractive.
 Over all, exercises develop the total physical fitness of an individual.

PRELIMINARY PRECAUTIONS BEFORE BEGINNING PHYSICAL ACTIVITY OR EXERCISE

 Don’t eat heavy meal approximately 2 hours before exercising
 Attempt to keep you fluid intake minimal prior to stretching, you can replenish fluid
during and after you complete the program. When doing aerobic exercise, do not wait
until you are thirsty. Let us not forget that the most important nutrients to consume
during exercise are water. It is prudent to consume 250mL to 500ml of water about
1.5 to 2 hours before exercise. Doing so promotes adequate hydration and allows
sufficient time for excretion of any excess.
 Be aware of your body to recognize whether all parts are smooth working order.
 Be aware of how you look after exercising for a period of time, see if you notice any
changes in how you feel and look.
 Use proper attire.

PRECAUTIONS WHEN EXERCISING

 Do not suddenly increase your exercise rate, duration or complexity. Make all such
changes gradually as you become conditioned to handle the exercise.
 Do not exercise if you’re not well.
 Breathe slowly and deeply as you stretch. Be sure to continue breathing during a
stretch.
 Avoid stretching the ligaments and capsules that surround joints. Pain is an indication
that something is wrong, it should not be ignored.
 Ballistic stretching should only be done by those who are already flexible and or
accustomed to stretching and should be done only after static stretching.
 Do not bounce, jerk, or force stretches. Stretch only to the point at which tightness or
resistance to stretch or perhaps some discomforts is felt. Stretching should not be
painful.
 Stretch at your own pace, paying attention to what you’re doing. Stretch gently.
Always stretch slowly and with control.
 Stretching from a seated position rather than standing position takes stress off the
lower back and decreases the chance of back injury.

BASIC PRINCIPLES OF EXERCISE

1. OVERLOAD – it is a basic principle of physical conditioning that states that in order

to improve physical fitness, the body or specific muscles must be stressed. For
example, for skeletal muscle tom increase strength, the muscle must work against
heavier load than normal.
2. PROGRESSION – this is closely related to overload. It is essential that you make
progress in your exercise program. But more important, the rate of progression
should be within your capabilities to adapt physiologically. Overload should be
increased gradually. Without overloading, the system progression does not occur.
 3. CONSISTENCY – it is recommended that you should try to work at least three days
per week to see minimal improvement. For a competitive athlete, three times per
week is usually insufficient; he or she should attempt to work out five or six times per
week.
4. SPECIFICITY – training programs should be designed with specific results in mind.
The effect of exercise training should be specific to those muscles involved in the
activity. For example to realize the maximum gains in cardio-respiratory endurance,
activities and programs should be designed with specificity to achieve this aim.
5. INDIVIDUALITY- not all persons involved in similar activities will not progress in the
same rates, nor will they be able to overload their systems to the same degree.
6. RECUPERATION – the body requires recovery periods between exercise training
sessions to adapt to the exercise stress. Therefore, a period of rest is essential for
achieving maximal benefit from exercise.
7. REVERSIBILITY – the loss of fitness due to inactivity.

FITT PRINCIPLE OR FORMULA

1. F- Frequency = refers to how often a person exercises.

2. I- Intensity = refers to how hard a person exercises.
3. T- Time = refers to how long a person exercises.
4. T- Type = refers to what activity is performed.

PHASES OF EXERCISE

a. WARM-UP –Warm-up exercises gets your body ready for more strenuous activities.
-Warming up prior to any physical activity does a number of beneficial things, but
primarily its main purpose is to prepare the body and mind for more strenuous activity. One
of the ways it achieves this is by helping to increase the body's core temperature, while also
increasing the body's muscle temperature.

b. WORK-OUT- The vigorous exercise period that follows the warm-up and that may involve
exercises designed to develop elements such as strength and can aid respiratory endurance.

c. COOL DOWN -Cooling Down is also important to let your body slowly adjust to its resting
state and to prevent soreness later on. . Suddenly stopping a strenuous activity can cause
dizziness as the blood can pool in your muscles. You should keep walking / moving for
another five minutes to let your heart rate and body temperature to come down gradually
and help to flush waste products from the muscles. Follow by a few minutes of stretching.