PHYSICAL EDUCATION AND HEALTH 1

Physical Fitness, Aerobic, Muscles – Bones Strength Activities

Intended Learning Outcomes:
At the end of this Module, you should be able to:
 Define and explain Physical Education and Physical Fitness;
 Identify, differentiate the components of physical fitness; and
 perform the different types of physical fitness activities.

Physical Education
Is the education of, by and through human movement? It is the integral part of the total education process which endeavors for the
development of physically, mentally, socially, psychologically, emotionally, spiritually fit citizens through the medium of the physical
activities which have been selected with a view of realizing the outcomes.

It serves to develop to the body, mold the character, and discipline the mind, as a medium of man’s total, intellectual, and
developmental education using experiences centered in movements. The slogan for physical education from the days of ancient
Greece until the present is “mens sana en corpore sano,” (a sound of body and a sound of mind).

Today’s emphasis on physical education centers on its education centers on its educational potential, its power to contribute to more
than just the developmental of physical fitness, physical skills, and desirable qualities. Physical education can effectively expand its
function as an educational tool for focusing on movement exploration, creativity, thought and problem-solving processes, concept
formation, and concomitant learnings leading to positive self-concept and confident self-image.

Physical Fitness
Physical Fitness means the ability to carry one’s work load without staggering to participate in recreation with ease and enjoyment and
still have a reservoir of endurance to meet the emergencies of life. In other words, it is the capability of the body systems in carrying
out their daily activities satisfactorily and still have enough energy to enjoy leisure and to meet unforeseen emergencies. Physical
fitness is a condition whereby. The system of the body are able to function at their optimal efficiency.
Physical fitness refers to a set of attributes which enable an individual to be physically active.
Being physically fit enables you to more easily, meet the physical demands of everyday living and respond positively to increased
physical demands under stressful conditions.
The term is often associated with health and well-being, since being physically fit is usually associated with improved health such
as heart and lung function (cardiovascular fitness).

Components of Physical Fitness

The components of physical fitness may be thought of as health related or skill related.

The specific health related components are:

1. Cardio-respiratory endurance
2. Strength
3. Muscular endurance
4. Joint flexibility
5. Body composition

CARDIO-RESPIRATORY ENDURANCE is the ability of the health, blood vessels, and the lungs to deliver essential nutrients, and
specially oxygen, to the working muscles and to remove waste materials from the body. A characteristic of cardio-respiratory
endurance is the body’s ability to continuously take in and process the amount of oxygen that is needed for a demanding physical task
for long periods.

STRENGTH is the ability of a muscle or muscle group to exert one maximal force against a resistance. It is that factor of motor
fitness that allows a person to overcome a resistance through muscular exertion. There are three discrete components of strength.

FITNESS COMPONENT BODY SYSTEM AND MAJOR ORGAN

STRENGTH

PLANK

Muscular, nervous, skeletal

MUSCULAR ENDURANCE

PUSH - UP

Muscular, nervous, skeletal

JOINT FITNESS

JOGGING

Skeletal, muscular, connective tissue nervous

AEROBIC FITNESS

CYLING

Circulatory, respiratory, nervous, muscular, endocrine,

 Liver, kidneys, skin, skeletal

ANAEROBIC FITNESS

JUMPING ROPE

Circulatory, respiratory, nervous, muscular, endocrine,

Liver, kidneys, skin, skeletal

BODY COMPOSITION

Connective (adipose) tissue, muscular

MUSCULAR ENDURANCE is the ability of a muscle or group of exert repeated muscular contraction against a resistance
for an extended period of time as in performing push-ups, sit-ups or half squats. Muscular endurance is distinguished from cardio-
respiratory endurance in the body system or systems being stressed – the heart, lungs, and blood vessels are stressed in cardiovascular
activities, while specific muscle groups such as the arms and shoulder muscles in push-ups are stressed in muscular endurance
activities. Muscular endurance is distinguishing from strength by the ratio of intensity to duration of the activity. Long duration and
low intensity characterize muscular endurance, while strength involves activities of short duration and high intensity.

Joint flexibility is the ability of the joints to move throughout the full range of motion. Flexibility is specific to each joint and
is limited primarily by the structure of the joint.

Body composition is the relationship between for tissue and lean body tissue which as muscle, bone, blood, skin and organs.
It refers to the relative percentage of the lean body weight (mass) and body fat adipose tissue. Recommended body composition for
male is less than 15 percent fat.

PHYSICAL EDUCATION AND HEALTH 1

Physical Fitness, Aerobic, Muscles – Bones Strength Activities
 Intended Learning
Outcomes:
At the end of this Module, you should be able to:
 differentiate the specific skill related components of physical fitness; and
 identify the benefits of physical fitness.
SPECIFIC SKILL RELATED COMPONENTS OF PHYSICAL FITNESS
1. SPEED is the ability to make successive movements of the same kind in the shortest possible period of time.
2. POWER refers to muscular power which is the ability to release maximum force in the shortest possible time.
3. AGILITY is the ability to change position or direction with quickness and lightness of movement
4. BALANCE is the ability to control organic equipment neuro-muscularly it is a state of equilibrium. The three aspects of
balance are: (a) static balance which is the ability to maintain equilibrium in a fixed position. (b) dynamic balance which is
maintaining balance while moving or engaging in action, and the (c) rotational balance which is the ability to maintain or
regain balance after turning, rolling, or other maneuvers while not in contact with the floor or apparatus.
5. COORDINATION refers to the harmonious functioning of muscles in producing complex movements.
6. REACTION time refers to the interval of time between the signal to respond (stimulus) and the beginning of the response. It
reflects the lag in functions of an individual’s nervous system. When a response is new to an individual, the reaction time is
usually slow, allowing great potential for improving reaction time. As the response is repeated many times, it should be
remembered that a small change in reaction time may often have significant influence on performance. Reaction time is
highly specific to a particular movement

1. SPEED 2. POWER

RUNNING TENNIS

3. AGILITY 4. BALANCE

TABLE TENNIS
GYMNASTICS
5. COORDINATION 6. REACTION TIME

VOLLEYBALL SWIMMING