Physical Activity Intensity and ● Balance- improve your ability to

Fitness Concept resist forces that can make you fall,

either while stationary or moving.
What is Physical Fitness?
➢ the capacity of the body to do ● Flexibility- improve your
activities without undue flexibility and your ability to fully
exhaustion. It is an ability of your move your joints.
body systems to work together
efficiently to allow you to be Health-Related Fitness
healthy and perform activities of Exercises that are done with the intention
daily living. of improving one's physical health and
maintaining a healthy lifestyle are
General Objectives of Physical Education included in the concept of health-related
Improve your: fitness.
● Physical
● Mental Skill-Related Fitness
● Emotional the capacity to perform during games and
sports. It includes factors that relate to the
● Social
possibility of you becoming a good athlete
and maintaining a healthy lifestyle are
included in the concept of health-related
fitness.

Cardiovascular Endurance
the ability of the lungs, heart, and blood
vessels to deliver enough oxygen to the
cells to meet the needs of long-term
physical activity. Jogging, running,
cycling, swimming, and basketball can
Different types of physical activity enhance cardiovascular endurance.

● Aerobic- a physical activity that Muscular Strength

uses your body's large muscle The capacity of the muscle to produce
groups, is rhythmic and repetitive. force during a relatively short period of
time. The ability of the to exert single
● Muscle strengthening- improve the maximum force. Push-ups, sit-ups, lifting,
strength, power, and endurance of squats, and lunges promote muscular
your muscles. strength.

● Bone strengthening- With Muscular Endurance

bone-strengthening activities, your The ability of the muscles to repeatedly
feet, legs, or arms support your exert themselves over a period of time.
body's weight, and your muscles Circuit training, and bodyweight exercises
push against your bones. This are all good ways to build muscle
helps make your bones strong. endurance.
Flexibility The importance of health, fitness
The ability of a joint or group of joints to and exercise
move through their full range of motion
without pain or restriction. ➢ Health can be defined as 'complete
Lunges and stretching can enhance the physical, mental and social
body's flexibility. wellbeing and not only the absence
of illness or infirmity'. This is an
Body Composition interesting definition as people
One of the newer attributes in physical tend to feel they are healthy simply
fitness components. It refers to the when they do not feel ill. This
relative distribution of lean and fat body definition clearly describes that
tissues. Nutrition and exercise are critical health is much more and involves
for improving body composition. Burpees, feelings of happiness, social
pushups, squat jumps, lunges, and interaction and energy.
planking can improve body composition.
How physical, mental/emotional and
SKILL-RELATED COMPONENTS social wellbeing contribute to overall
health.
Balance
It involves vision, reflexes, and skeletal
muscular system which provides the
maintenance of equilibrium.

Coordination
It is the ability to integrate the sense with
muscles so as to produce accurate,
smooth, and harmonious body movement.

Agility
It is the capacity to change the direction of
the body quickly and effectively.

Speed Fitness - the state or condition of being fit,

It is the ability to move one's body from suitability or appropriateness, good health
one point to another in a short possible or physical condition, especially as the
time. result of exercise and proper nutrition.

Power Health - it is the state of complete

Is sometimes confused with strength. physical, mental, social, and spiritual
Speed of contraction, likewise, is the basic well-being, and not merely the absence of
ingredient, when combined with strength, disease and infirmity.
provides an explosive type of movement.
Exercise - planned, structured, repetitive
Reaction Time movement of the body designed to
The time required to respond or initiate a improve or maintain physical fitness.
movement as a result of a given stimulus.
● Adults - five sessions of thirty
minutes activity per week. The
 activity should be physical enough 5. Body Composition - The relative
to cause the adult to breathe more percentage of muscle fat bone and
deeply and to begin to sweat. other tissues that comprise the
● Children and young people - seven body.
sessions of sixty minutes per week.
At least two of these sessions B. Performance Related Fitness (PRF)
should be of high intensity exercise components are associated more with
such as running, jumping or performance than, good health. To
cardiovascular based sports. The compete in selected sporting activities,
seven hours may be spread out one develops a high level of Health-related
over the course of a week. fitness plus, Performance Related Fitness.

Physical activity – any body movement e.g., moderate amounts of strength are
carried out by the skeletal muscles and required to prevent back problems in daily
requiring energy life, whereas, high levels of strength (HRF)
and power (PRF) contribute most to
Physical fitness – is a set of physical improved performance in strength based
attributes that allows the body to respond competitive activities.
or adapt to the demands and stress of
physical effort. 1. AGILITY - The ability to quickly
and accurately change the
Fitness can be broken down into different direction of the movement of the
components or parts. entire body in space.
2. BALANCE - The ability to maintain
Components of Physical Fitness equilibrium while stationary or
A. Health Related Fitness (HRL) is the moving.
ability of the body to meet the demands of 3. COORDINATION - The ability to
daily physical effort and activity, to have combine the senses with the body
enough energy reserve for unexpected parts to perform activities
emergencies and to enjoy the feeling of smoothly and accurately. (e.g.,
well-being that regular exercise brings. Hand - eye and Foot - eye).
4. REACTION TIME - The time
1. Muscular Endurance - The ability elapsed between stimulation and
of the muscles to repeatedly exert the start of reaction to that
themselves over a period of time. stimulation.
2. Muscular Strength - The ability of 5. POWER - The ability to transfer
the to exert maximum force energy into force at a fast rate.
3. Cardio-Vascular Endurance - is the 6. SPEED - The ability to perform a
ability of the heart, blood vessels, movement in a short period of
blood and respiratory system to time.
supply oxygen and fuel to the
muscles at a steady rate for a Strength Training
considerable length of time What is Strength Training?
4. Flexibility -The ability to move the ➢ a type of physical exercise
body joints through the full range specializing in the use of resistance
of motion (ROM) without to induce muscular contraction,
discomfort or pain. which builds the strength,
 anaerobic endurance, size of ● Two to four sets are recommended
skeletal muscles and bone density. for each muscle group.

Muscle contraction is an increase in the Basic Strength Training Exercises

tension or a decrease in the length of a Without Equipment
muscle. ● Push ups
● Crunches
Anaeorobic Endurance refers to the ability ● Body weight Squats
to sustain intense, short duration activity ● Lunges
such as weight lifting or sprinting. ● Plank
Anaerobic means “without oxygen” ● Jumping Jacks

Strength Training Equipment

● It uses the technique of Options
progressively increasing the force
output of the muscle through The type of strength-training equipment
incremental weight increases. you use will depend on your individual
needs and preferences. Here are the key
● Uses a variety of exercise and types choices:
of equipment to target specific
muscle groups. Free weights Barbells are long bars with
weights attached at the ends. Dumbbells
Benefits of Strength Training? are smaller, hand-held weights. The
advantages of free weights are that they
● Increased physical attractiveness are inexpensive and versatile. The
● Increased general physical health disadvantage is that they require proper
● For rehabilitation or address an training and technique to get the full
impairment benefit and avoid injury.
● Increase sports performance
● For pleasure of the activity Machines Strength training with machines
is as effective as free weights, plus
The basic principles of strength training machines have the advantage of being
involve a manipulation of the number of safer and easier to use. Since strength
repetitions, sets, tempo, exercises and training machines are designed to exercise
force to cause desired changes in strength, specific muscle groups, you can get a
endurance or size by overloading of a faster, more efficient workout by moving
group of muscles. from machine to machine. The
disadvantage is that machines are not
● 8 to 12 repetitions of a resistance portable and can be expensive, so you may
training exercise for each major be limited to using exercise machines at a
muscle group at an intensity of gym. For home use, you might investigate
40% to 80% of a one-repetition an all-in-one machine that has different
max (RM) depending on the pulleys and stations attached, allowing you
training level of the participant. to work various muscle groups with a
● Two to three minutes of rest is single piece of equipment.
recommended between exercise
sets to allow for proper recovery. Stability balls These strength-training
devices look like overgrown, colorful
beach balls, but can be very effective is inexpensive and versatile. A kettlebell
pieces of exercise equipment. By learning workout is high-intensity and involves full
exercises that involve body curves and range of motion. It requires the ability to
rolls using different positions on the stretch and be flexible, so you will need
stability ball, you can strengthen the some training and time to work up to a full
important core muscles of your body. The routine.
advantage of the stability ball is that it is
inexpensive and adaptable to many uses. Muscle Toning Cardio Fitness
The disadvantage is that you need some Exercise:
training and you may need an expert AEROBICS
opinion to be sure you buy a ball of the Aerobic Exercise
right size and pressure to fit your needs ● aerobic means “with oxygen”
and abilities. ● repetitive movement that increases
your heart rate, blood flow and
Weighted body bars Body bars are breathing rate
foam-covered weights that may be used in ● trains the heart, lungs and
a total body workout class to combine cardiovascular system to process
aerobic exercise with strength training. and deliver oxygen more quickly
After you learn the exercises, you can use a and efficiently to every part of the
body bar when you exercise at home, too body.
— they are relatively inexpensive. Body ● Type of Aerobic Exercise:
bars are available in different weights to fit Light aerobic exercise,
your strength and ability. Because they are Moderate-intensity aerobic
about 4 feet long, they can be cumbersome exercise, and High-intensity
to carry around, so they are not ideal to interval training (HIIT)
travel with.
HISTORY
Exercise bands Bands are portable and KENNETH H. COOPER, M.D.
inexpensive. Basically, they are just big
elastic bands with different degrees of Exercise psychologist of U.S. Airforce
tension. Though the bands themselves
weigh almost nothing, by working your why some people with excellent muscular
muscle groups against the resistance of the strength were still prone to poor
bands you develop muscle strength and performance at task such as long-distance
endurance. Once you learn how to use running, swimming, and bicycling.
them, you can do the exercises anywhere
with just a chair for support. You do need He began measuring sustained
to learn the proper technique for each performance on terms of ability to utilized
exercise, and as you strength increases, oxygen.
you will need to graduate to stronger sets
of resistance bands. He provided the scientific baseline for
almost all modern aerobics program, most
Kettlebells This fitness tool was developed of which are based oxygen-consumption
in Russia for use in strength training and equivalency
aerobic exercise to work all muscle groups
at the same time. The Russian kettlebell Father of Aerobic
looks like a cannonball with a handle and
is another form of exercise equipment that
Developed the term and specific exercise accommodate people with lower
method for aerobics, in San Antonio air levels of fitness and those with
force hospital in Texas injuries.
● high-impact aerobics is a
His book, "Aerobics", was published in High-intensity Cardio workout that
1968 improves overall fitness
● They also improve your balance,
In the 1970s, Cooper's methods were coordination, and agility.
popularized worldwide in a series of
exercise videos featuring movie star Jane Water Aerobics
Fonda ● The performance of aerobic
exercise in water such as in a
Jacki Sorensen swimming pool.
● Done mostly vertically and without
Fitness Instructor swimming typically in waist deep
or deeper water.
Developed a series of dance routines ● Working out in water helps prevent
known as "Aerobic dance" to improve the overheating, helping range of
cardiovascular fitness motion.

Mother of Aerobic Dance Aerobics Kickboxing

● combines martial arts techniques
KINDS OF AEROBIC EXERCISE with fast-paced cardio
● Build stamina, improve fast-paced
Sport Aerobics cardio coordination and flexibility,
● aerobic gymnastics - high-intensity and burn calories
gymnastic moves and patterns with ● Kickboxing strengthens and tones
music (contested individually or in your legs, arms, glutes, back, and
teams) core all at once.
● Individual events are conducted
for both men and women. Dance Aerobics
● routine up to 90 seconds ● causes you to breathe harder and
● four elements: dynamic strength, gets your heart beating faster than
static strength, balance and at rest
flexibility. ● strengthens your heart and lungs
and trains your cardiovascular
Freestyle Aerobics system
● allows individual to create their ● It is a full-body movement and a
own routines or workouts without person can burn a lot of fat and
following a structured format calories superfast.
● Encourages creativity and
spontaneity in exercise routine An Affective Aerobies exercise
should be involve
Step Aerobics WARM-UP and STRETCHING (5-10
● In the 1980s, Gin Miller developed minutes)
as a low-impact alternative to the ● brisk walking, jogging, and jog in
dance fitness classes that exploded place
in popularity because she could
 ● Moving the arms at waist level or Billy Blanks is the creator of Tae Bo, the
higher number one fitness system in the U.S.A. In
● A gentle stretch of each of the 1975, Billy became the first Amateur
major muscle group Athlete Champion of America, a title he
later won five times, earning the seventh
MAIN SESSION (30-40 minutes) level at the Tae Kwon Do black belt and
● Back and forth movement black belts in 5 other styles of martial arts.
● Dance Moves
● Leaping and hopping He was seven times world karate
champion and he trained the USA karate
COOL DOWN (5-15 minutes) team, winning 36 gold medals in
● Gentle motions of the warm-up international competitions. Blanks
phase invented Tae Bo in 1989 when he had the
● Stretching idea to perform moves in Tae Kwon style
on music. He taught the first classes in the
Benefit of Aerobic Exercise garage of his L.A. home. Since then, his
● Promotes strong and healthy bones method has spread throughout the world,
● Aids in the natural way of losing but Blanks still teaches four classes a day.
weight and keeping it off. He teaches on tour the USA military
● Helps control life's physical and troops who move to Iraq, Bosnia, Kosovo,
emotional stresses. Sarajevo, Greece, Africa, Germany, and
● Promotes better and more Italy.
effectives sleep.
● Provides significant protection The first Tae Bo workouts appeared in
from heart disease. 1989 in order to provide boxing fighters
with new methods of muscle
What is Taebo? strengthening. In the 1990s, the Tae Bo
workout was defined and promoted by the
➢ Tae Bo is a total body fitness selling of videos which would render the
system that incorporates martial full nature of the Tae Bo training. In the
arts techniques such as kicks and same period, the Tae Bo training also
punches, which became quite gained popularity among celebrities, with
popular in the 1990s. The name Paula Abdul the first star to hire Blanks in
Tae Bo is a portmanteau of order to show her the hidden secrets of the
taekwondo and boxing. Such famous Tae Bo fitness workout.
programs use the motions of
martial arts at a rapid pace Benefits of Taebo
designed to promote fitness.
● Helps in building confidence.
➢ Tae Bo includes many of the same Some cardiovascular exercises,
punches and kicks as Karate but is including Taebo, releases
not intended for fighting. Its only endorphins in the brain, which is
intent is to increase fitness through beneficial in feeling happier and
movement. more confident in yourself. A
certain increase in body strength
Taebo History and excessive weight loss might
contribute to the overall
confidence too.
● Aids in flexibility. One of the
greatest benefits of Taebo is its
effect on improving overall
flexibility. Moreover, the
recurrence of dance movements
and kicks in Taebo may help in
improving the flexibility over time,
increasing the capability of
moving. The building of the
strength of muscles must make
sure that this particular increase in
flexibility is steady.

● Good cardio exercise. Since Taebo

is an extremely active workout, it is
essential in getting your heart
beating well, blood pumping, as
well as demand high intensities of
energy. Furthermore, it also makes
for a great cardiovascular exercise
form.

● Makes the muscles stronger. With

the kicking movements, the
hamstrings, glutes, and thighs are
activated. On the other hand, the
chest, shoulders, and arms are
activated through the punching
movements. The continuous
practice helps in building up the
body’s overall muscle strength.

● Aids in losing weight. Since Taebo

is a high energy cardiovascular
workout, it is beneficial in burning
the body calories. The study
actually shows that there is a lot of
weight getting burned in just an
hour of aerobics training, just like
the Tae Bo. Nevertheless, for it to
become a serious aid for weight
loss, it needs to be done on a
regular basis and in combination
with a healthy kind of diet.