PHYSICAL FITNESS refers to the state of overall health MUSCULAR STRENGTH is the amount of force a muscle

and wellbeing achieved through regular exercise, can produce. Examples would be the bench press, leg
proper nutrition, and a balanced lifestyle. press or bicep curl. The push up test is most often used
to test muscular strength.
It encompasses cardiovascular endurance, muscular
strength, flexibility, and body composition. Being MUSCULAR ENDURANCE is the ability of the muscles to
physically fit improves one's ability to perform daily perform continuous without fatiguing. Examples would
activities and reduces the risk of chronic diseases. be cycling, step machines and elliptical machines. The
sit up test is most often used to test muscular
PRINCIPLES OF PHYSICAL FITNESS
endurance.
SPECIFICITY Tailoring exercises to improve specific
FLEXIBILITY is the ability of each joint to move through
fitness components or skills.
the available range of motion for a specific joint.
OVERLOAD Gradually increasing exercise intensity to Examples would be stretching individual muscles or the
challenge the body and stimulate improvement. ability to perform certain functional movements such as
the lunge. The sit and reach test is most often used to
PROGRESSION Gradually increasing the intensity, test flexibility.
duration, or frequency of exercises to avoid plateaus.
BODY COMPOSITION is the amount of fat mass
VARIETY Incorporating different exercises and activities compared to lean muscle mass, bone and organs. This
to prevent monotony and maintain interest. can be measured using underwater weighing, Skinfold
REVERSIBILITY Fitness gains are lost if exercise is readings, and bioelectrical impedance. Underwater
stopped for an extended period. weighing is considered the “gold standard” for body fat
measurement, however because of the size and
INDIVIDUALITY Designing fitness programs based on expense of the equipment needed very few places are
individual needs, abilities, and goals. set up to do this kind of measurement.
RECOVERY Allowing sufficient time for the body to rest INDIVIDUAL BODY ASSESSMENT involves evaluating
and repair between intense workouts. various aspects of a person's physical health and
BALANCE Including exercises that address various condition, such as body composition, fitness level,
fitness components (cardiovascular, strength, flexibility, flexibility, and overall well-being. This assessment often
etc.). includes measurements like weight, height, body mass
index (BMI), body fat percentage, and sometimes more
Specific Adaptation to Imposed Demands (SAID) The advanced tests like body scans, blood tests, and fitness
body adapts specifically to the demands placed upon it. assessments. It helps individuals understand their
current state of health and make informed decisions
CONSISTENCY Regular, consistent exercise is key to
about their fitness and lifestyle goals
maintaining and improving fitness.
ASSESSING AND MONITORING PHYSICAL FITNESS
FITNESS TESTING involves assessing different aspects of
offers several benefits, including tracking progress,
physical health, such as cardiovascular endurance,
setting goals, identifying areas for improvement,
muscular strength, flexibility, and body composition, to
reducing health risks, and enhancing overall well-being.
track progress and tailor exercise programs.
It helps individuals make their exercise routines, adapt
5 COMPONENTS OF PHYSICAL FITNESS to changing fitness levels, and make informed decisions
about their health and lifestyle. Regular assessments
CARDIOVASCULAR ENDURANCE
can also provide motivation and accountability, leading
is the ability of the heart and lungs to work together to to a more balanced and healthier life.
provide the needed oxygen and fuel to the body during
PHYSICAL EDUCATION an integral part of educational
sustained workloads. Examples would be jogging,
program designed to promote the optimum
cycling and swimming. The Cooper Run is used most
development of the individual physical, socially,
often to test cardiovascular endurance.
emotionally, and mentally through total body

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movement in the performance of properly selected GLOW FOODS
physical activities.
- Protects us from illness and keeps our hair, skin,
BENEFITS OF PHYSICAL EDUCATION and nails healthy.
- Ae fruits and vegetables
- Weight regulation
- Have lots of vitamins
- Health promotion
- Help our skin, teeth, and hair look nice
- Self-discipline
- Help our brain think
- Strengthened peer relationships
- Help our body feel good and protect us from
- Skill development
sickness.
- Improved self-confidence and self-esteem
- Stress reduction PINGGANG PINOY
- More active lifestyle
- Serves as visual tool to help Filipinos adopt
IMPORTANCE OF PROPER NUTRITION healthy eating habits at meal times by
delivering effective dietary and healthy lifestyle
WHAT IS GOOD NUTRITION?
messages.
- Means your body gets all the nutrients,
EXERCISES PROGRAM
vitamins, and minerals it needs to work its best.
Plan your meals and snacks to include nutrient- Basic Workout
dense foods that are also low in calories.
• Considers:
- Is the key to good mental and physical health.
Eating a balanced diet is an important part of - Duration
good health for everyone. The kind and amount - Intensity
of food you eat affects the way you feel and - Frequency
how your body works. - Progression of the exercise
- Nutritional and Hydration needs of the body.
WHAT ARE NUTRIENTS?

- Nutrients are ingredients in food that help you: • It includes:

- Constant movement
1. Grow
- Resistance Training
2. Repair body tissue - Weightlifting
- Simple everyday tasks
3. Build new muscle tissue

GO FOODS
ELEMENTS OF EXERCISE PROGRAM
- Gives us energy
- Are grains or starchy foods like bread, rice, - Cardio respiratory
pasta, or oats. - Core and balance
- Are high in carbohydrates. - Flexibility
- Give our body energy to do things like run and - Resistance
play.
Flexibility Training Helps prevent injuries, enhance
GROW FOODS athletic performance, reduce soreness.

- Helps build our muscles Types of Flexibility Training

- are beans, nuts, meat, fish. Eggs, and dairy.
• STATIC STRETCHING Involves holding a stretch
- Are high in protein
position without movement for a specific
- Help us grow and stay strong
amount of time.

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 • Done at the end of a workout to loosen up the Resistance Training
muscles and increase flexibility and range of
• Improves muscular strength/endurance by
motion.
exercising a muscle/muscle group against
DYNAMIC STRETCHING external resistance.
• Provided by your own body weight, gravity,
• Active movement to warm the body up before
bonds, weighted bars, dumbbells, or other
exercising.
objects.
• Mimics the movement of the activity/sport that
TYPES OF EXERCISES
is about to perform.
- Endurance
• Done before the start of a workout.
- Strength
BALISTIC STRETCHING TRAINING - Flexibility
- Balance
• Used by athletes and dancers to enhance their
flexibility. ENDURANCE

• Dynamic or Passive stretching. • Often referred as aerobic.

• Increases breathing and heart rate.
• Involves bouncing or repeatedly pushing the
• Improves health of the heart, lungs, and
body past its natural range of motion.
circulatory system.
• Can increase the risk of injury. • Prevents/delay diseases that are common
in older adults.
MYOFASCIAL RELEASE - Diabetes
• Manual therapy technique-involves applying - Colon and Breast Cancer
gentle sustained pressure into the myofascial - Heart Disease and etc.
tissue. STRETCHING
• Helps eliminate pain and restore motion. • Reduces risks of injury in athletes and elderly.
• Can be an intense experience. • Often associated with weights.
• Helps with balance and prevent falls and fall-
ECCENTRIC ACTIVATION related injury.
• Increases muscle length. BALANCE
• Works with the force and gravity. • Improves the communication between the
muscles and the brain and helps with
balance, posture, and athletic performance.
Cardiorespiratory Training Increases the heart rate and
respiration through activities that can be aerobic or FLEXIBILITY
anaerobic. • Associated with stretching as it improves
• Improves physical and mental health. flexibility along the way.
• Helps prevent muscle imbalances, injuries,
• Prevents cardiovascular diseases. and falls.
Balance and Core Exercises Principles of Exercise
• Activities that engage core muscles and • Physical exercise provides numerous
challenges balance in different planes and benefits who engages it, ranging from
positions. stronger muscles to improved flexibility,
• Improves balance stability, hip flexors, higher cardiovascular health to better
quadriceps, glutes, and ankles.

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 endurance, decreased risk of disease to exercise will mainly increase our muscle
increased vitality. strength.
• Regular exercise contributes to mental • No matter your age, weight or athletic ability,
health by reducing worry and stress and aerobic activity is good for you. Aerobic activity
elevating the mood. has many health benefits. As your body adopts
too regular aerobic exercise, you’ll get stronger
REGULARITY- Working out consistently to sustain
and fitter.
beneficial effects as infrequent exercise can have
negative impact on health. Consider the following 10 ways that aerobic
activity can help you feel better and enjoy life to
OVERLOAD- Must strive to move beyond the limitations
the fullest.
of your range of motion in order to give your body the
drive it needs to alter. 1. KEEP EXCESS POUNDS AT BAY- combined with a
healthy diet, aerobic exercise helps you lose weight
PROGRESSION- Your workout regimen needs to get
and keep it off.
increasingly difficult overtime in order to be effective.
2. INCREASE YOUR STAMINA, FITNESS AND
SPECIFICITY- This principle states that the human body
STRENGTH- You may feel tired when you first start
will conform to your exercises and will change precisely
regular aerobic exercise. But over the long term,
in response to the forms of stress and exercise it is
you’ll enjoy increased stamina and reduced fatigue.
subjected to.
You can also gain increased heart and lung fitness
VARIETY- Variation keeps you enthusiastic and involved and bone and muscle strength over time.
in your workout routine. Having variety can help you
3. WARD OFF VIRAL ILLNESSES- Aerobic exercise
recuperate and lower the risk of getting hurt.
activates your immune system in a good way. This
ADAPTION- The body can adjust to any burden as long may leave you less susceptible to viral illnesses,
as it is done in small increments. such as colds and the flu.

RECOVERY- The body can adapt to overload during 4. REDUCE YOUR HEALTH RISKS- Aerobic exercise
recovery times. Although every person is unique, most reduces the risk of many conditions. These
people require at least 2 days to rest between intense conditions include obesity, heart disease, high
workout. While the body needs overload to trigger an blood pressure, type 2 diabetes, metabolic
adaptive response, overload without recovery might syndrome, stroke and certain types of cancer.
lead to a decline in fitness. Weight-bearing aerobic exercises, such as waking,
help lower the risk of osteoporosis.
PERIODIZATION- To achieve fitness-related goals, it
explains the need to create a long-term fitness plan. 5. MANAGE CHRONIC CONDITIONS- Aerobic
exercise may help lower blood pressure and control
REVERSIBILITY- Your body will start to revert to its pre- blood sugar. It can reduce pain and improve
trained state if you take a prolonged vacation from your function in people with arthritis. It can also improve
regular workouts. the quality of life and fitness in people who’ve had
AEROBIC EXERCISES- is cardiovascular exercise, or cancer. If you have coronary artery disease, aerobic
cardio, that gets your heart pumping. During aerobic exercise may help you manage your condition.
exercise, your blood pumps quickly throughout your 6. STRENGTHEN YOUR HEART- a stronger heart
body and your lungs take in more oxygen. The word doesn’t need to beat as fast. A stronger heart also
aerobic means “with oxygen”, meaning that your pumps blood more efficiently, which improves
breathing determines the amount of oxygen that gets blood flow to all parts of your body.
to your muscles.
7. KEEP YOUR ARTERIES CLEAR- Aerobic exercise
WHAT AEROBIC EXERCISE DOES FOR YOUR HEALTH? boosts your high-density lipoprotein (HDL), the
• Aerobic exercise will mainly increase our “good”, cholesterol, and lowers your low-density
cardiovascular endurance, while anaerobic

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 lipoprotein (LDL), the “bad”, cholesterol. This may (arm patterns will vary).
result in less buildup of plaques in your arteries.
3. KNEE LIFT- Step with one foot and lift the
8. BOOST YOUR MOOD- Aerobic exercise may ease opposite knee. (Can be done with the right or left
the gloominess of depression, reduce the tension leg leading).
associated with anxiety and promote relaxation. It
4. HAMSTRING CURL- Step with one foot and bring
can improve your mental well-being and your self-
the opposite heel toward your rear until there is
esteem. It can also improve your sleep.
tension in the hamstring muscle. (Can be done with
9. STAY ACTIVE AND INDEPENDENT AS YOU AGE- the right or left leg leading).
Aerobic exercise keeps your muscles strong, which
5. KICKS- Step with one foot and kick the opposite
can help you maintain mobility as you get older.
leg. (Can be done with the right or left leg leading).
Exercise can also lower the risk of falls and injuries
from falls in order adults, and it can improve your 6. SIDE LIFT- Step with one foot and lift the opposite
quality of life. leg to the side (don't need to lift very high, just lift
the leg straight up to the side and squeeze the
10. LIVE LONGER- Studies show that people who
muscle when you feel tension). This move can be
participate in regular aerobic exercise live longer
done with the right or left leg leading.
than those who don’t exercise regularly. They may
also have a lower risk of dying of all causes, such as 7. HIP/GLUTE LIFT- Step with one foot and lift the
heart disease and certain cancers. opposite leg back. (This is a small movement that
works the glutes. The abdominals should remain
LOCOMOTIVE MOVEMENTS- Locomotor movement
tight so the lower back isn't stressed. Once the leg is
skills are those in which the body is moved in one
lifted, try to squeeze the glutes before lowering the
direction, or a combination of directions, from one
leg).
point to another. Activities such as walking, jogging,
moving forwards, backwards, side-shuffling, 8. LUNGE- From the top of the step, lean forward
skipping, running, jumping, hopping and leaping are and touch your toe on the floor behind you. Your
considered fundamental locomotion movements. weight should be slightly forward - not on the foot
that is touching the floor. Do NOT press your heels
AXIAL MOVEMENTS- Axial movements involve
down in this move, just touch the toe and return
bending, stretching, twisting, swinging, gesturing,
the foot to the step platform. Repeat with the
rising, rotating and spinning. Axial movements tend
opposite leg.
to involve the spine as the focal point. Rather than
moving from one place to another on stage, 9. TURN STEP- Like the Alternating V-Step except as
you bring both legs down, the side of your body is
TO EASY UNDERSTAND THE DIFFERENCE:
facing the step rather than the front of your body.
Axial movement happens in a stationary place and
10. STRADDLE DOWN- From the top of the step,
locomotor movement travels through space. When
one leg steps down on one side, the other leg steps
you raise your arm, bend your knees, or even turn
down on the other (so you are "straddling" the
your head, you are performing an axial movement.
step). Each leg then returns to the top of the step.
Simply walk across the room and you are doing
locomotor movement! 11. OVER THE TOP- The side of your body is toward
the step. Bring one foot onto the step followed by
STEP AEROBIC TERMINOLOGY-LEG:
the other foot. The first foot steps down on the
1. BASIC LEG MOVEMENT- can be done with the R opposite side of the step followed by the second
or L foot leading. Step up with one foot and then foot.
down.

2. V-STEP- can be done with the R or L foot leading.

Take the feet wide on the step and then close
together on the floor

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 STEP AEROBIC TERMINOLOGY-ARM: 11. SHOULDER PUNCH- Hands are at shoulder level,
punch one arm and then return to shoulder level.
1. BICEP CURLS- Elbows should be at the side of the
trunk with the palms of the hand facing upward. 12. OVERHEAD PASS- Fists are resting on the
Bring the hands toward the chest by flexing the shoulders with the palms facing each other. Extend
elbow and return them to the side of the trunk. the arms up over the head keeping the elbows close
to the ears. Lower the arms back to the shoulders.
2. HAMMER CURLS- Similar to bicep curls except
(This can be down with both arms at the same time
the palms are facing each other rather than facing
or by alternating arms).
upward. This movement can also be done by
alternating arm movements. 13. PEC PRESS- Elbows are shoulder height and they
are bent. Hands are in a fist with palms facing
3. TRICEP KICKBACKS- Arms should be at your side
forward. Press the arms together until the palms
with the elbows slightly bent and behind the
(and fists) are facing each other in front of your
shoulders. Your hands next to your trunk with your
face. Return the arms to their starting position.
palms facing the body. Extend the elbow back and
then return to your starting position. This 14. DOUBLE SIDE OUT- Fists should be under the
movement can be done by pressing both arms back chin at chest level with the palms facing downward.
at the same time or alternating back and forth. Extend both arms out to the side keeping the
elbows at shoulder height. Return the arms to their
4. LOW ROW- Arms are in front of the body, pull
staring position. (This can also be done by
the elbows in toward the waist until the hands are
alternating the R and L arm).
next to the waist and then return the arms to the
front of the body. 15. SLICE- Similar to the double side out except, one
arm goes up and the other goes down. This is
5. UPRIGHT ROW- Fists should be together next to
usually done with a side lift move. The leg that lifts
your thighs. Bring the arms up toward your chin
to the side corresponds to the arm which is down
(keeping the fists close together and next to the
(the opposite arm goes up).
body). Return the arms to their starting position.
Zumba is a Latin-inspired dance workout that
6. FRONTAL RAISE- Begin with fists on each thigh.
instructors say is primarily an aerobic workout and
Raise the arms to shoulder level and return to the
it's all about having fun. Few exercise classes have
thigh.
had Zumba's staying power. This dance workout
7. LATERAL RAISE- Fists should be together with which looks and sounds more like a dance party
palms touching the thighs. Lift the arms outwards remains a popular go-to for fitness-minded folks
and upwards with the palms facing down. Elbows around the world.
should be leading this movement and should be
What is Tae Bo dance?
slightly bent. Lift until the arms are slightly below
shoulder level and then return them to the thigh. Tae Bo, a combination of martial arts and boxing
with some dance moves mixed in, is one of the
8. FRONTAL PULL- Arms shoulder level, pull the
most popular exercise methods ever devised.
arms in toward the body (so fists rest on thighs),
Developed by martial artist Billy Blanks in 1976, Tae
then return them to shoulder level.
Bo promises to tone the body while giving a good
9. OVERHEAD PULL- Arms are above the head, pull cardiovascular workout.
the arms in toward the thighs and then return them
overhead.

10. ARM CIRCLES- Arms are overhead or shoulder

level. Circle the arms clockwise down toward the
body and then back to the starting point.

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