PHYSICAL FITNESS
PATH-Fit 2: Exercise-Based Fitness Activities
JESSON RAMIL D. CID
Department of Physical Education
College of Arts and Sciences
INTRODUCTION
• Physical exercise – refers to a subset of
physical activity that is planned, structured,
repetitive movement of the body designed to
improve or maintain fitness.
FITNESS
COMPONENTS
• Two Components of Fitness
• SKILL-RELATED FITNESS
COMPONENTS
• HEALTH-RELATED FITNESS
COMPONENTS
• SKILL-RELATED FITNESS COMPONENTS
• Set of components that are highly related
to successful sports and motor skill
performance.
• SKILL-RELATED FITNESS COMPONENTS
• Agility • Reaction Time
• Balance • Speed
• Coordination • Power
• Agility
- It’s your ability to be quick,
graceful and nimble.
- M ov i n g effe c t i ve l y a n d
efficiently while
maintaining control
• Balance
- An even distribution of
weight which enables
someone to remain steady.
- Two Types of Balance
ü Static and Dynamic
• Coordination
- Ability to perform smooth and efficient
movements
- It requires combination of fine and
gross motor skills that is fluid and can
achieve the intended movement.
• Reaction Time
- Is the time taken to
initiate a response to a
stimulus.
• Speed
- Refers to how
q u i c k l y a p e rs o n
accelerate from a
stationary position.
• Power
- The ability to exert maximum
muscular contraction
instantly in an explosive
burst of movement.
• HEALTH-RELATED FITNESS COMPONENT
• Relates to the ability to perform
activities of daily living without undue
fatigue.
• HEALTH-RELATED FITNESS COMPONENT
• Cardio-respiratory Endurance
• Muscular Fitness
• Muscular Flexibility
• Body Composition
• Cardio-respiratory
Endurance
- Refers to how well your heart,
lungs and muscles work
together to keep your active in
an extended period of time.
• Muscular Fitness
- Refers to two (2)
components namely
Muscular Endurance and
Muscular Strength
• Muscular Fitness
- Means having muscles that can
lift heavier objects that will
work longer before becoming
exhausted.
• Muscular Fitness
- This component will improve if a person do
activities that build or maintain muscles (strength)
and those that increase how long a person can use
his/her muscles (endurance)
• Muscular Flexibility
- Ability of the joint or series
of joints to move through an
unrestricted, pain free range
of motion.
• Body Composition
- Is the proportion of fat and
non-fat mass in your body.
FITNESS
PRINCIPLES
Phases of Exercise
Warmup - may also help reduce muscle soreness and
lessen your risk of injury.
Drills - a disciplined and repetitious exercise, used as a mean of teaching and
perfecting a skill
Training- has specific goals of improving one's capability, capacity, productivity
and performance.
Cool down-after your workout allows for a gradual recovery of preexercise heart
rate and blood pressure.
• FITT PRINCIPLE
• FREQUENCY
• INTENSITY
• TIME
• TYPE OF
EXERCISE
• PROGRESSIVE
OVERLOAD
- placing increasing
amounts of stress on
the body causes
• SPECIFICITY
- To develop a particular
fitness or skill component,
you must perform
exercises specifically
designed for that activity
• REVERSIBILITY
- Just as the body can make
adaptations when given an
overload, it can also lose its
capabilities when it is not
used.
• Individual Differences
- People respond to training at
different rates, so a program
that works for one person may
not right for another person.
• RECUPERATION
- Training can’t be rushed. The
body requires time for the
improvement of physiological
mechanisms.
• Threshold
- A principle which
states that you should
exercises within your
level
KARVONEN FORMULA (THR)
Step 1: Get your MHR (220-age= MHR)
Step 2: Get your RHR
Step 3: Get your Heart Rate Reserve (MHR -
RHR)
Step 4: Get your THR
THR = HRR x 70% + RHR = LLimit
THR = HRR x 80% + RHR = ULimit
• PERIODIZATION
- Type and intensity of
exercise depends on
what you are preparing
for.
OPTIMIZATION
• The three metabolic energy systems operating in our bodies provide the energy we need
to contract muscles. These energy systems operate continuously and it is how long and
how hard we do whatever physical activity that determines which system contributes
most.
Aerobic Process
• The Aerobic System
• The muscle energy system which requires oxygen Anaerobic Processes
•Lactate System
The ‘linking’ energy system which is capable of operating without oxygen and produces lactate
and acid
• ATP-CP System
The stored, start-up energy system which is capable of operating without oxygen and uses ‘CP’
as fuel but does not produce lactate or acid.
Aerobic Energy
• The Endurance Energy System, The aerobic system requires oxygen.
This system is emphasized in lower intensity exercise and is the basic
system which provides the energy for most human activity from birth
to death.
ATP-CP Energy System
The ATP-CP system is the one referred to
as the ‘stored’ or ‘start-up’ energy system.
This system provides the majority of
energy when our athletes do bursts of
high speed or high resistance movements
lasting up to 10 seconds
• Lactate Energy System – The ‘Linking’ Energy
System
The lactate energy system is called the ‘linking’
system
because it provides the bridge between the
capabilities of
the aerobic and ATP-CP systems.
All three energy systems work continuously:
• the relative contribution of energy from each energy system
to a particular physical activity will depend on the energy
requirements, which will be directly related to the intensity
and duration of the exercise
• different events have different types and amounts of activity
• different events therefore emphasize different energy
systems
CHAPTER
ACCOMPLISHED!
