UNIVERSITY OF BAGUIO
SCHOOL OF TEACHER EDUCATION AND LIBERAL ARTS
PATHFT2
PHYSICAL FITNESS
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. Being efficient
means doing daily activities with the least effort possible.
A fit person is able to perform schoolwork, meet home responsibilities, and still
have enough energy to enjoy sport 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 aiding a friend in distress.
EXERCISE
Exercise, the training of the body to improve its function and enhance its fitness.
The terms exercise and physical activity are often used interchangeably.
Physical activity is an inclusive term that refers to any expenditure of energy
brought about by bodily movement via the skeletal muscles; as such, it includes the
complete spectrum of activity from very low resting levels to maximal exertion.
Exercise is a component of physical activity. The distinguishing characteristic of
exercise is that it is a structured activity specifically planned to develop and maintain
physical fitness.
Physical conditioning refers to the development of physical fitness through the
adaptation of the body and its various systems to an exercise program.
FITNESS COMPONENTS
1. SKILL-RELATED COMPONENTS
Skill-related physical fitness consists of those components of fitness that
have a relationship with enhanced performance in athletic activities. Skill related
fitness abilities increase one’s ability to perform in various activities and only
have an indirect connection with health
a. Agility - refers to a person’s ability to move their body quickly and
easily. This also includes their ability to quickly change their direction
while maintaining their balance.
b. Balance - refers to a person’s ability to maintain their equilibrium when
moving or when they are in a stationary position.
c. Coordination - refers to a person’s ability to perform complex
movements due to the working together of the nervous system and the
muscles of the body. This is also referred to as a person’s ability to do
two things at the same time.
UNIVERSITY OF BAGUIO
SCHOOL OF TEACHER EDUCATION AND LIBERAL ARTS
PATHFT2
d. Power - refers to a person’s ability to transfer energy into force at a
rapid pace also known as explosive body movement. Power is
considered to be a combination of strength and speed. It has also been
defined as the ability to exert muscle force quickly.
e. Speed - refers to a person’s ability to move fast. Speed combined with
strength will provide power and force. This is a skill-related component
of physical fitness that relates to the ability to perform a movement
within a short period of time.
f. Reaction time - a skill-related component of physical fitness that
relates to the time between one of your senses recognizing a stimulus
and your body moving in response.
2. HEALTH-RELATED COMPONENTS
a. Cardiorespiratory endurance is the ability to carry out prolonged,
large muscle, dynamic movements at a moderate to high level of
intensity. This relates to your heart’s ability to pump blood and your
lungs’ ability to take in oxygen.
b. Muscular strength is the ability of the muscles to exert force over a
single or maximal effort.
c. Muscular endurance is the ability to exert a force over a period of
time or repetitions.
d. Flexibility is the ability to move your joints through a full range of
motion.
e. Body Composition is the relative amount of fat mass to fat-free mass.
PRINCIPLES OF TRAINING
1. Individualization. Exercise should be specific to the individual completing the
training. People respond differently to exercise in order to maximize the benefits,
therefore training programs should be built around the person’s needs and
capabilities.
2. Specificity. Exercise should be specific to the client’s goals, needs and
capabilities. Our body’s response to training is based on the specific stimulus
(training) applied. So, to increase adaptation (results) exercise should be
specific to an individual’s goals, tasks, movements, and capabilities.
3. Overload. Exercise should overload the body in order for a positive adaptation to
occur. For the body to adapt it needs to be overloaded. This means it needs to
be placed under greater stress than it is accustomed to.
This is accomplished by using the F.I.T.T principle to make the body do more
than it has done before.
F = Frequency of training
I = Intensity of training
T = Type of training
UNIVERSITY OF BAGUIO
SCHOOL OF TEACHER EDUCATION AND LIBERAL ARTS
PATHFT2
T = Time of training (duration)
4. Progressive Overload. Exercise needs to continually overload the body if
positive adaptations (change) are to continue to take place. For the body to keep
adapting to exercise the stress it is placed under should progressively increase.
Therefore, the intensity and loads should continually increase over time. Similar
to overload, stress can be gradually increased using the F.I.T.T principle.
5. Variety. Exercise needs to be varied for optimal adaptation to occur, avoiding
boredom, overuse, injury or hitting a plateau. For optimal change to occur and to
decrease the risk of an individual getting bored, overtraining, getting injured or
reaching a plateau, the training must constantly be varied.
6. Rest and Recovery. Rest and recovery are required to allow the body time to
adapt to exercise. Optimal adaptation requires recovery time. It is only during the
recovery phase (days between workouts) that the body is able to change and
adapt to the stress of the workout.
7. Reversibility. If you don’t use it, you lose it. Adaptations which occur through
exercise are reversible, so when training is stopped for prolonged periods the
adaptations from previous exercise will be lost.
8. Maintenance. Fitness can be maintained by altering the F.I.T.T principle. By
maintaining the intensity of training and decreasing the volume or frequency of
training by 1/3 – 2/3 the current fitness levels of an individual can be maintained.
9. Ceiling. Room for positive development decreases the fitter you become. As we
get fitter, the amount of improvement possible decreases based on the client
getting closer to their genetic potential (ceiling).
WARM-UP AND COOL DOWN
Warm up
Before you exercise, think about warming up your muscles like you would warm
up your car. It increases the temperature and flexibility of your muscles, and helps you
be more efficient and safer during your workout. A warm-up before moderate- or
vigorous-intensity aerobic activity allows a gradual increase in heart rate and breathing
at the start of the activity.
Tips:
1. Warm up for 5 to 10 minutes. The more intense the activity, the longer the warm-
up.
2. Do whatever activity you plan on doing such as running, walking, or cycling at a
slower pace (jog, walk slowly).
3. Use your entire body. For many people, walking on a treadmill and doing some
modified bent-knee push-ups will suffice.
Cool down
UNIVERSITY OF BAGUIO
SCHOOL OF TEACHER EDUCATION AND LIBERAL ARTS
PATHFT2
Cooling down after a workout is as important as warming up. After physical
activity, your heart is still beating faster than normal, your body temperature is higher
and your blood vessels are widened. This means if you stop too fast, you could feel sick
or pass out. A cool-down after physical activity allows a gradual decrease at the end of
the episode.
It’s good to stretch when you’re cooling down because your limbs, muscles and
joints are still warm. Stretching can help reduce the buildup of lactic acid, which can
lead to muscles cramping and stiffness.
Tips:
1. Reduce your walking speed by 5–10 minutes to allow your heart rate to slow
down.
Stretching:
1. Hold each stretch for 10 to 30 seconds. If you feel you need more, stretch the other
side and return for another set of stretching.
2. The stretch should be strong, but not painful.
3. Do not bounce.
4. Breathe while you’re stretching. Exhale as you stretch, and inhale while holding the
stretch.
AEROBIC EXERCISES
Aerobic exercise is a physical activity that uses your body’s large muscle groups,
is rhythmic and repetitive. It increases your heart rate and how much oxygen your body
uses. Examples of aerobic exercises include walking, cycling, and swimming. It reduces
your risk of heart disease, diabetes, high blood pressure and high cholesterol.
Aerobic exercise is a physical activity that uses large muscle groups in your
body. This type of exercise is usually rhythmic and repetitive. You can adjust the
intensity of your workout, which is how hard your body works during this type of
exercise.
Aerobic exercises increase your heart rate and how much oxygen your body
uses. The term aerobic means “with oxygen.” When you practice aerobic exercise, your
breathing controls the amount of oxygen that reaches your muscles to help you burn
energy and move.
LOCOMOTOR AND NON-LOCOMOTOR SKILLS
Locomotor movements. Are those that move the body in space in any direction with
the feet as the moving base.
UNIVERSITY OF BAGUIO
SCHOOL OF TEACHER EDUCATION AND LIBERAL ARTS
PATHFT2
Examples: walking, running, jumping, hopping, skipping, leaping, galloping and
sliding
Non-locomotor. Are those in which various parts of the body move in space with a
fixed base. The base
may be standing, kneeling, sitting or lying.
Non-locomotor movements:
1. Flexion - bending or shortening of a body part occurring at a joint.
2. Extension - turning, twisting or circling
3. Pendular - swinging/ swaying arms forward, backward or sideward.
4. Percussive - Striking and hitting, pushing and pulling.
5. Vibratory - shaking and beating.
6. Sustained - slow, smooth flowing movement with a balance of movement
throughout the entire series.
7. Suspended - a sharp movement followed by a series of slow or prolonged
movements until a peak is reached.
UNIVERSITY OF BAGUIO
SCHOOL OF TEACHER EDUCATION AND LIBERAL ARTS
PATHFT2
REFERENCES:
https://us.humankinetics.com/blogs/excerpt/what-is-physical-fitness
https://www.britannica.com/topic/exercise-physical-fitness
https://www.everettsd.org/cms/lib07/WA01920133/Centricity/Domain/877/04%20-
%20Lifetime%20Fitness/03%20-%20LTF%20Components%20of%20Fitness%20Study
%20Guides/05%20-%20Skill%20Related%20Co.pdf
https://mhcc.pressbooks.pub/hpe295/chapter/components-of-health-related-fitness/
https://nzihf.ac.nz/personal-training/exercise-principles/
