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Lesson1Physical Fitness

The document discusses physical fitness and its components. It defines physical fitness and explains that it is achieved through physical activity, correct nutrition, rest, and stress management. It also outlines the key components of health-related physical fitness including body composition, cardiovascular endurance, flexibility, muscular endurance, and muscle strength as well as the components of skill-related physical fitness such as agility, balance, coordination, power, speed, and reaction time.

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Jhanin Buenavista
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89 views17 pages

Lesson1Physical Fitness

The document discusses physical fitness and its components. It defines physical fitness and explains that it is achieved through physical activity, correct nutrition, rest, and stress management. It also outlines the key components of health-related physical fitness including body composition, cardiovascular endurance, flexibility, muscular endurance, and muscle strength as well as the components of skill-related physical fitness such as agility, balance, coordination, power, speed, and reaction time.

Uploaded by

Jhanin Buenavista
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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Lesson 1:

Physical Fitness
and Its
Components

Prepared by: Alfredo S. Oliva Jr.


PE Instructor
Objectives:

 Discuss physical fitness and its components


 Describe the benefits of Physical Fitness
 Explain the FITT principle
 Identify the facts and fallacies of physical
fitness
 Manifest awareness on the importance of
physical fitness
 Create a flyer about physical fitness
What is Physical fitness?

Physical fitness is an important part of


life. It is an indicator which shows
whether you have the ability to perform
and enjoy day to day physical activities
with ease.
Physical fitness is generally achieved
through -
• physical activity and exercise,
• correct nutrition,
• enough rest (good quality sleep),
• Stress management and relaxation.
Components of Physical Fitness

A. Health Related Physical Fitness

- It is best defined as activity


aimed to improve your health. The
goal of health related fitness is
prevention of or rehabilitation
from disease as well as the
development of a high level of
functional capacity for daily tasks.
1. Balanced BODY COMPOSITION

In other words the ratio of fat to muscle.


Minimum of fat and maximum of lean mass
is a sign of a healthy and fit body.

2. CARDIOVASCULAR FITNESS or
ENDURANCE

Cardiovascular endurance can be defined


as the component which helps to
determine if the heart and lungs are
working in coordination. It shows the
ability of the body to deliver oxygen and
nutrients to tissues and to remove wastes.
Cardiovascular exercises or aerobics -
walking, running, biking, rowing, treadmills
3. FLEXIBILITY
Flexibility can be defined as the component which checks
the ability of the joints in the body to move to their full
range of motion.
Flexibility exercises - stretching, yoga, Tai Chi
4. MUSCULAR ENDURANCE
Muscular endurance is defined as the ability
of the body to perform repeated exercises
without getting tired. If a person can perform
more number of repetitions of a particular
strength training exercise, then it can be said
that he/she has good muscular endurance.
Strength training exercises such as running,
jogging, cross-training on an elliptical
machine, etc.
5. MUSCLE STRENGTH
Muscle strength can be defined as the capability of the
muscles to lift weight. By doing weight training
exercises every alternate day increases the muscle
mass of the body.
Weight training exercises - push-ups, pull ups, biceps
curls, pectoral fly, leg extensions, back extension, etc.
B. Skill Related Physical Fitness
The six skill-related components
of fitness contribute to your ability
to successfully participate in
sports and activities. Those that
have a high level of skill-related
fitness are more likely to be
physically active than those who
have lower level of skill. To
improve levels of fitness one must
first know their level of fitness,
and set goals and work toward
improving both their health and
skill related fitness components.
1. AGILITY
It is a skill-related component of physical
fitness. Agility relates to the ability of a person
to rapidly change the position or directions of
the entire body in space with speed and
accuracy.
ASSESSMENT: Agility is typically measured
using a shuttle zigzag run. Tests of agility are
common as screening tests among sports
teams.
2. BALANCE
Balance is the ability of a person to control human
body or to maintain equilibrium while stationary or
moving (static and dynamic conditions). E.g. hand
stand, skating, skiing, catching a fly in baseball, etc
ASSESSMENT: Balance is typically measured using a
balance beam or tests that require holding a stationary
posture after changing body positions. Balance is
generally considered to be of two types- static and
dynamic.
3. COORDINATION
Coordination relates to the ability of the person to use
the senses, such as sight and hearing, together with
body parts in performing motor tasks smoothly and
accurately.
ASSESSMENT: It is typically assessed using measures
of hand-eye or foot-eye coordination such as juggling,
dribbling a ball or hitting an object. There are different
types of coordination which require different tests for
assessment.
4. POWER
Power is a skill-related component of physical fitness that
relates to the ability to the rate at which one can perform
work.
Power is considered to be a combination of strength and
speed. It has also been defined as the ability to exert
muscle force quickly. For this reason some consider it to
be a combination of skill and health-related physical
fitness. It is the ability of muscle to release maximum
force in the shortest period of time.

Power = Force X Speed

Speed and force must be combined for effective


performance in activities like baseball throw, jumps for
height, football kick, boxing punch etc.
ASSESSMENT: Examples of power include putting the shot
and vertical jumping. There are, however, many different
types of power and total assessment would require many
different tests.
5. SPEED
Speed is the ability of a person to execute motor
movements with high speed in the shortest period
of time. It is equal to the distance covered per unit
of time.
ASSESSMENT: Among athletes a 40 yard dash is
often used to measure speed. There are a wide
variety of laboratory measures of speed that are
highly specific to different body parts and different
human movement activities.
6. REACTION TIME
A skill-related component of physical fitness
that relates to the time elapsed between
stimulation and the beginning of the reaction
to it.
Total response time includes stimulus to
beginning of movement (reaction time) to end
of movement (movement time). Like speed,
reaction time is also greatly influenced by
heredity.
Thank you for listening!   

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