PE REVIEWER

Principles of Physical Fitness

Lesson 1: Definition of Physical Fitness

Physical fitness is one physical education program to maintain a healthy well-being. Many people, particularly the
working class, neglect to find time to do physical fitness. This results to sickness and illness which affect their work
productivity and efficiency. Thus, college students who are future working class need to fully understand the relevance
of physical fitness in their lives.

Physical education is an integral part of educational program designed to promote optimum development of the
individual physically, socially. Emotionally, and mentally through total body movement in the performance of properly
selected physical activities.

The word physical refers to the bodily characteristics such as physical strength, physical development, physical health,
and physical appearance. It refers to the body as contrasted to the mind. Therefore, when the word education is added
to the word physical, thus forming the phrase physical education. It refers to process of education that concerns
activities, which develop and maintain the human body. under physical education physical fitness is one of the topics on
attaining physical health.

Physical fitness refers to the ability of your body systems to work together efficiently to allow you to be healthy and
perform activities of daily living. Physical fitness testing is always an important component of physical education. It is so
significant that it has been discussed and conducted since you were in elementary years.

Physical fitness means many things to different people. Some assume that being physically means being muscular and
being able to lift heavy weights. Others believe that to be fit is too perceived as slim. Physical fitness is the ability to
function efficiently and effectively, to enjoy leisure, to be healthy to resist disease and to cope with emergency
situations.

A physically fit person is able to perform schoolwork, meet home responsibilities and still have enough energy to enjoy
sports and other leisure activities. A fit person can respond effectively to normal life situations, such as raking leaves at
home, stocking shelves at a part time job and marching in the band at school. A fit person can also respond to
emergency situations, for example by running to get help or adding a friend in distress.

PHYSICAL FITNESS PRINCIPLE

Specificity - Pick the right kind of activities to affect each component. Strength training results in specific strength
changes. Also trained for the specific activity you're interested in. For example, optimal swimming performance is best
achieved when the muscles involved in swimming are trained for the movements required. It does not necessarily follow
that a good runner is a good swimmer.

Overload - Work hard enough at levels that are vigorous and long enough to overload your body above its resting level
to bring about improvement.

Regularity - you can't hoard physical fitness. At least three balanced workouts a week are necessary to Maintain a
desirable level of fitness.

Progression - Increase the intensity, frequency and/or duration of activity over periods of time to improve. As you
undertake a fitness program, it's important to remember that fitness is an individual quality that varies from person to
person. It is influenced by age, sex, heredity, personal habits, exercise and eating practices. You can't do anything about
the first three factors.
Lesson 2: The Importance and Values of Physical Fitness

The importance of Physical Fitness

1. It boosts overall health – Regular exercise is an important part of staying healthy and keeping your weight in
check. Not only thus keep your lungs and heart healthy, but it strengthens your muscles and bones. also show
that regular physical activity significantly reduces the risk of diseases, including cardiovascular diseases, type 2
diabetes, cancers and more.
2. It helps prolong your life span - because it helps prevent disease. Is one of the benefits of physical fitness
through physical activity also aids in increasing your life expectancy. Studies, who that physically activity people
live longer than their less active counterparts. The Lancet Medical Journal says that one in every 10 premature
deaths are due to lack of exercise, while the American Heart Association estimates that about 250,000 deaths
annually result from a lack of exercise. This almost equates to the average number that that are due to smoking.
3. It promotes mental health - During exercise, the body releases endorphins and serotonin, also called happy
hormones, which help lower anxiety, stress, and tension. These hormones aid in blocking negative thoughts,
uplifting one’s mood, and ensuring a good night's sleep. Physical activity also encourages positive changes in the
brain, promoting new growth and activity that yield a sense of calm and happiness.
4. It increases strength and stamina for more rigorous activity - Physical fitness enhances flexibility bone density
and muscle strength as your muscles grow and bone stronger. You also gain better balance and become more
resistant against injury from a fall or slip. This strength also makes you more resilient for other physical activities.
5. It saves your health-related expenses - A healthy body means less disease and less injury, preventing unwanted
hospitalization and other health care costs in the long term.

Lesson 3: The Human Muscles and Body Types

Movement

 Move from place to place, movement of the body parts, breathing, circulation, feeding, digestion. Defecation,
urination, and childbirth.
 Role in communication - Speech, writing and nonverbal communication.

Stability

 Maintain posture by preventing unwanted movements.

Control of Openings and Passageways

 Sphincters - internal muscular rinks that control the movement of food, blood, fluids, urine, feces, bile, and
other materials. Heat Production by skeletal muscles.
 As much as 85% of our body heat.

Characteristics of Muscles

Excitability - Ability to respond to stimulus.

Contractability - Ability to contract.

Extensibility - Ability to be stretched without tearing.

Elasticity - Ability to return to its normal shape.

BODY TYPES

Endomorph Ectomorph

Mesomorph

Lesson 4: Body Composition

Ways in Measuring your Body Composition

Lesson 5: Pathfit
Fitness - is defined as a condition in which an individual has enough energy to avoid fatigue and enjoy life. Analyze
your day. Do you have lots of energy, or do you get tired easily?

Physical Fitness - is divided into four health- and six skill-related components. Skill-related fitness enhances one’s
performance in athletic or sports events. Health-related fitness is the ability to become and stay physically healthy.

Health-related Fitness - is focus on factors that promote optimum health and prevent the onset problems associated
with inactivity.

Strength - the extent to which muscles can exert force by contracting against resistance (e.g. holding or restraining an
object or person).

Power - the ability to exert maximum muscular contraction instantly in an explosive burst of movements. The two
components of power are strength and speed. (e.g. jumping or a sprint start).

Agility - the ability to perform a series of explosive power movements in rapid succession in opposing directions (e.g.
Zigzag running or cutting movements).

Balance - the ability to control the body's position, either stationary (e.g. a handstand) or while moving (e.g. a
gymnastics stunt). Flexibility - the ability to achieve an extended range of motion without being impeded by excess
tissue, i.e. fat or muscle (e.g. executing a leg split).

Local Muscle Endurance - a single muscle's ability to perform sustained work (e.g. rowing or cycling).

Cardiovascular Endurance - the heart's ability to deliver blood to working muscles and their ability to use it (e.g. running
long distances).

Strength Endurance - a muscle's ability to perform a maximum contraction time after time (e.g. continuous explosive
rebounding through an entire basketball game).

Co-ordination- the ability to integrate the above listed components so that effective movements are achieved.

Health Related Fitness

Body composition - ratio of your fat mass to fat- free mass, is the final component of health- related physical fitness.
Because high levels of fat mass are associated with negative health outcomes, such as heart disease and type 2
diabetes, attaining and maintaining a healthy body composition is a goal of just about all regular exercise routines.

Exercises - Getting Body Mass Index

Cardiovascular endurance - also called as cardiorespiratory endurance or aerobic fitness refers to ability of body to
efficiently and effectively intake oxygen and deliver it to your body's tissues by way of the heart, lungs, arteries, vessels,
and veins.

Exercises: Running, swimming, skating, and biking build cardiorespiratory endurance. The same goes for brisk walking
and climbing stairs.
Flexibility - refers to the ability of joints to move through unrestricted range of motion you. Flexibility is important at
any age. It plays a role in unhindered movement and can affect your balance, coordination, and agility. Maintaining or
improving a full range of motion through your major joints can reduce the likelihood of injury and improve athletic
performance.

Exercises: Static stretching, where you hold a stretch for 10 to 30 seconds at a time. Workouts that take you through
dynamic stretching exercises, such as Yoga and Tai Chi Active stretching, such as lifting your leg up high and holding it
there, uses the contraction of the opposing muscle to relax the muscle being
Muscular endurance - is the ability of a particular muscle group to exert force, continuously and repetitively, over a
period of time

Exercises: Continuously pedal a bike over a long distance, cyclists have to develop fatigue-resistant muscles in their legs
and glutes. Plank, plank exercise is designed to develop abdominal strength. The longer you're able to contract your
abdominal muscles and hold your body in a steady position, the greater endurance you have through your hips,
abdominals, and shoulders.

Muscular strength – refers to your ability to move and lift objects. It’s measured by how much force you can exert and
how much weight you can lift for a short period of time.

Exercises: Weightlifting, Bodyweight exercises, Resistance bandexercises

Skill-Related Fitness

Agility - is the ability to move quickly and to easily change direction. Basketball players, for instance, are incredibly
agile. During the game, you can observe them, jumping, sliding, twisting, and backpedaling in quick response to
themovement of the ball and other players.

Exercises: Ladder drills, Cone drills

Balance - is the state of equilibrium. Balance refers to the ability of the body position to remain upright. It deals with
proprioception, or knowing where your body is in space, and being able to adjust your position as your center of gravity
changes during movement (Aman et al., 2015).

Exercises: Standing on one foot Standing yoga poses. Using balance discs to perform squats, lunges, and push-ups

Coordination - is the ability to execute smooth, accurate, controlled motor responses (optimal interaction of muscle
function). It is characterized by appropriate speed, distance, direction, timing, and muscular tension. There are many
sports and activities require hand-eye or foot-eye coordination, including basketball, volleyball, badminton, baseball,
archery, ultimate Frisbee, soccer and more.

Exercises: Playing catch Jumping rope Juggling Dribbling a ball. Throwing objects atspecific targets

Power - combines speed and strength. Wood (2010) author of Topend Sports Website, defined power as the ability to
exert a maximal force in as short a time as possible, as in accelerating, jumping, and throwing implements.

Exercises: Squat Jumps Medicine Ball Slams Explosive Push-Up

Reaction time - refers to how quickly you can respond to an external stimulus. Reaction time hinges heavily on your
mind- body connection. Your eyes see a stimulus, your mind interprets the stimulus, and your body reacts in
accordance with that interpretation.

Exercises: Fielding a ball (softball, baseball) Protecting the goal as other players try to score (soccer, hockey, lacrosse)

Speed - refers to the distance traveled per unit of time. It is how fast an object is moving. It doesn't have a direction.
Higher speed means an object is moving faster. Lower speed means it is moving slower.

Exercise: Hill Sprints, Interval Runs

BALANCED DIET AND NUTRITION :

A Diet which contains the proper amount of each nutrient, i.e. like carbohydrate, fat. protein etc is called Balanced
Diet. A diet which consists of all the essential food constituents' viz. protein, carbohydrates, fats, vitamins, minerals and
water in correct proportion is called balanced diet. A balanced diet contains sufficient amounts of fiber and the various
nutrients (carbohydrates, fats, proteins, vitamins, and minerals) to ensure good health. Food should also provide the
appropriate amount of energy and adequate amounts of water.

Balanced Diet - A complete food, a diet contains adequate amounts of all the necessary nutrients required for proper
growth & maintenance of body.

Nutrition - It is the process of obtaining & consuming food or breaking down food & substances taken in by the mouth
to use for energy in the body.

Nutrients - The energic food in our diet consists of various types of essential chemicals for our body termed as
nutrients: - e.g. Protein, fat, carbohydrates, vitamins & minerals.

GOALS OF NUTRITION:

(i) stay hydrated

MICRO NUTRIENTS - mainly comprise vitamins and minerals which are required in minute quantities. However, both
macro nutrients as well as micro nutrients are essential. Micro nutrients are chlorine, iron, manganese, zinc, boron,
sodium, copper, molybdenum and nickel.
NUTRITIVE COMPONENTS OF DIET
CARBOHYDRATES - are needed to provide energy during exercise.Carbohydrates are stored mostly in the muscles and
liver. Complex carbohydrates are found in foods such as pasta, bagels, whole grain breads, and rice. They provide
energy, fiber, vitamins, and minerals. These foods are low in fat. Simple sugars, such as soft drinks, jams and jellies,
and candy provide a lot of calories, but they do not provide vitamins, minerals, and other nutrients.

PROTEIN - is important for muscle growth and to repair body tissues. Protein can also be used by the body for energy,
but only after carbohydrate stores have been used up. Only strength training and exercise will change muscle.
Athletes, even body builders, need only a little bit of extra protein to support muscle growth. Athletes can easily meet
this increased need by eating more total calories (eating more food).

Fat - is important for muscle growth and to repair body tissues. Protein can also be used by the body for energy, but
only after carbohydrate stores have been used up. Only strength training and exercise will change muscle. Athletes,
even body builders, need only a little bit of extra protein to support muscle growth. Athletes can easily meet this
increased need by eating more total calories (eating more food).

Vitamin - A well-planned and nutritionally adequate diet should meet an athlete‘s vitamin and mineral needs.
Supplements will only be of any benefit if your diet is inadequate or you have a diagnosed deficiency, such as an iron
or calcium deficiency. Use of vitamin and mineral supplements is potentially dangerous and they should not be taken
without the advice of a qualified health professional.

Minerals - are very essential in our diet. Four percent of our body weight is made up minerals. These are required for
healthy teeth, bones and muscles. It is also used by body for various activities such as transmission of nerve, impulses
formation of hormones and maintenance of heart beat etc.
 Macro Minerals

a) Calcium: Calcium is among the top macro-minerals in terms of growth and development of our bones and
teeth. It helps in blood clotting. Its deficiency may cause rickets. The sources are cheese, milk, orange, juice,
eggs, green leafy vegetables and cereals.

b) Potassium: Potassium is one of the most required minerals in diet. It is helpful in keeping the nervous system
and muscular system fir and active all the time. it helps in maintaining the amount of water in blood and tissues.
Its main sources are banana, tomatoes, green leafy vegetables, beans etc.

c) Sodium: It helps in muscular activities. It also helps in transmission of nerve impulses. The sources are table
salts, pickles and butter etc.

d) Magnesium: It repairs and maintains body cells. It is found in meat, brown rice, beans and whole grains etc.

e) Phosphorus: Phosphorus helps in the formation of bone and teeth. It keeps the muscles and nerve activities
normal. The sources are egg, fish, liver, milk, and unpolished rice etc.

Micro Minerals

a) Iodine: It produces the hormones for the thyroid gland. It is also significant for proper growth and
development. Lack of iodine can cause goiter (swollen thyroid gland) and mental retardation. The sources are
iodized salt, fish and sea food.

b) Iron: it is essential in the production of hemoglobin. Its deficiency causes anemia. The sources are meat, egg,
dry fruits, spinach banana and greet leaf vegetables.

c) Chromium: it is essential in the production of hemoglobin. Its deficiency may cause diabetes. The sources are
soya beans, black gram, carrot, tomato, groundnuts, bajra and barley.

NON NUTRITIVE COMPONENTS OF DIET

a) Water
b) Roughage
c) Artificial sweeteners
d) Preservatives
e) Plant products
Fibre or roughage has no nutritive value. It is undigested part of the food or it can be said that it cannot be digested by
human intestinal tract. It consists of water and improves intestinal function by adding bulk to the food. It helps the
individual to satisfy the appetite. It prevents constipation.

Food intolerance - is that when a person has difficulty in digesting a particular food.

Food Intolerance means the individual elements of certain foods that can not be properly processed and absorbed by
our digestive system. The main cause of food intolerance is the complete absence of enzymes responsible for breaking
down or absorbing the food elements.

Food intolerance can cause nausea, stomach pain, diarhhoea, vomiting, gas cramps,heartburn, headaches, irritability,
etc.