Physical Fitness Notes

Physical Fitness is basically, the ability of the body system to work together efficiently with the
least amount of effort. A person who is fit is able to carry out the typical daily activities and stir
has enough energy.
How can we achieve Physical Fitness?
 Physical fitness is a lifelong process. It is achieved through regular... movements of
muscles while performing various physical activities, and exercise.
There are two basic components of physical fitness.

1. Health-related component which pertains to the total functioning of the body.
2. Skill-related component which helps you perform well in sports and in activities that require
certain skills.
Health Related Fitness Components refer to the activities that focus on overall health and
longevity. To simply understand, there are the components that have direct relationship with
good health.
1. Cardiorespiratory Endurance
-defined as the ability to deliver oxygen and nutrients to all of its vital organs in order to
sustain prolonged rhythmical activities It requires strong heart, healthy lungs and clear blood
vessels to supply the body with oxygen.
* running * dancing
*swimming *martial arts.
2. Muscular Strength
- is the amount of force your muscles can produce. Strength is often measured by how
much weight you can lift for a short period of time. People with good strength can perform daily
tasks efficiently that is with least amount of effort.
* weight lifting
3. Muscular Endurance
- ability to use your muscles many times without tiring. People with good endurance are
better able to resist fatigue the activities that are performed for a long period of time
*basketball *marathon *volleyball *triathlon
4. Flexibility
- the ability to use your joints fully through a wide range of motion. Flexibility can be
increased by stretching the muscles, tendons ligaments. Flexibility is specific to each joint;
therefore activities should be carefully selected to increase the flexibility of various muscle
group.
*gymnastics *sit and reach *martial arts.
Four Basic movements:

1. Flexion -bending a body segment
2. Extension- straightening body segment limb
3. Abduction- moving a limb away from the body
4. Adduction- moving a limb towards the body
 Body Composition refers to the ratio between lean tissues and fatty tissues the body.
Your body composition is in determined by heredity, nutrition and level of activity.
Increased activity and proper diet can decrease body fat. Body composition is measured
in skin fold thickness. Skin fold thickness remains relatively constant until age seven,
after which, it gradually increased until puberty and of course if a person experience
illness or training.
SKILL RELATED COMPONENTS - refers to those skills that enable a person to move
effectively in everyday movements or Competitive situations. These are performance-related
fitness components that are vital for athletic success and are not crucial to health
1. Agility
- ability to rapidly & accurately change the direction of the entire body; also
refers to quickness of movement. To be able to acquire this skill one needs a combination
of balance coordination, speed reflexes, strength and endurance. Agility allows athletes to
maneuver the competition, giving them an advantage
- Some common activities where increased agility is beneficial are basketball, soccer; tag,
etc.
2. Balance
- the ability of a person to hold certain position or in still position. It is a basic
while moving component of fitness. We all started at a young age when we learned to
walk.
-Some walking examples where good balance is necessary are;
* bicycling * balance beam * skating high jump gymnastics *skating
3. Coordination
- ability to use the senses together with the body parts in performing tasks
smoothly and accurately. Having good coordination allows an individual to complete
tasks easier and safer.
- Examples where coordination is necessary are;
* basketball * soccer * gymnastics *billiards *boxing
4. Power
- refers to muscular power which is the ability to release maximum force in the
minimum amount of time. It is a Combination of strength (force) and speed (velocity).
The more power involved, the more explosiveness is put into activity.
Some athletes that rely on power for their success are,
*forcut ball lineman * baseball hitter *weight lifter wrestler & boxer
5. Reaction time
-is the time required to initiate a movement of various body parts after the
reception of a stimulus. The quicker the reaction time is, the faster the response will be
made.
-a few places or activities where a good reaction time is necessary are;
*boxing *driving *catching * catching a ball.
6. Speed
- refers to the ability to do successive movements of the same kind in the shortest
period of time Refers to how quickly You are able to complete a given task.
Areas where rapid speed is desired are,
*track-events *swimming events

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Physical Fitness is basically, the ability of the body system to work together efficiently with the

There are two basic components of physical fitness.

Four Basic movements:

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