PHYSICAL FITNESS
• The ability of one’s body to perform task effectively and efficiently.
EFFECTIVELY
• Doing the right thing.
• Have an outcome or result.
RESULTS
good or positive effect
bad or negative effect
EFFICIENTLY
• Doing the things right.
COMPONENTS OF HEALTH – RELATED PHYSICAL FITNESS
BODY COMPOSITION
• Relative percentage of muscles, fats, bones and other tissue that make up the body
FATS
• Serves as a lubricant in our body
2 types of vitamin and minerals
WS VM - water soluble (vitamin and mineral)
FS VM - fat soluble (vitamin and mineral)
BONES
• Is a rigid organ that constitutes part of the skeleton in most vertebrate animals.
Scientific Names of the Skeletal System
Cranium - skull
Mandible - jaw
Clavicle - collarbone
Sternum - middle of both ribcage
Humerus - upper arm
Radius/Ulna - lower arm
Carpals / Metacarpals / Phalanges
- in hands
Tarsals / Metatarsals / Phalanges
- in foot
Pelvic bone - hips (heaviest &
longest)
Femur - upper leg bone (longest
bone)
Patella - kneecap
Tibia / Fibula - lower leg bone
Parts of the Spinal Column
the human spine is made up of 33 bones (vertebrate) that allow the body to bend, twist and stay upright.
BONES TO BONES
• Ligaments
MUSCLE TO BONES
• Tendons
Note: IF THE BICEP CONTRACTS THE TRICEPS RELAXES
• Movement is a sense of relaxation and contraction of the muscle.
MUSCLE (Major Muscle)
Biceps - front of the arm
Triceps - back of the arm
Pectoralis minor - upper back
Pectoralis major - in the chest
Rectus abdominus - abs
Gluteus maximus - butt cheeks
(biggest muscle)
Hamstrings - back of the upper leg
Quadriceps - front of the upper leg
Calves - calf
MUSCULAR STRENGTH
- Ability of the body / muscle to exert force in lifting heavy objects or even controlling
one’s own body weight. (mere lifting)
MUSCULAR ENDURANCE
- Ability of the muscles to exert effort in lifting objects in longer periods of time
( involve time)
FLEXIBILITY
- Range of motion available in a joint.
Examples: Playing volleyball (spiking, rolling), gymnastics (gymnasts), sepak takraw
CARDIO – VASCULAR FITNESS
- Ability of the heart, blood, blood vessels, and respiratory system to supply oxygen and
nutrients to the different parts of the body.
Components of Cardio – Vascular Fitness
1. Heart – pumps blood around your body as your heart beats.
2. Blood
- RBC (Red Blood Cells) —> Hemoglobin ( the protein contained in red blood cells that
is responsible for delivery of oxygen to the tissues)
WBC (White Blood Cells) – help your body fight off infections and other diseases.
Plasma (watery part of the blood) – take nutrients, hormones, and proteins to the parts of
the body that need it.
3. Blood Vessels – passage way of the blood and
has three parts;
Arteries – carries blood away from the heart.
Veins – carries blood back to the heart.
Capillaries – tiniest or smallest part of blood vessels. Connects arteries and veins. (serves as
bridge)
4. Respiratory System – allow us to breathe. They bring oxygen into our bodies (called
inspiration, or inhalation) and send carbon dioxide out (called expiration, or exhalation). This
exchange of oxygen and carbon dioxide is called respiration.
Cilia – filter when we inhale. Hair follicles in our nose.
COMPONENTS OF SKILL – RELATED PHYSICAL FITNESS
AGILITY
- Ability of the body to do things in a shorter period of time in different directions.
(involves many / different directions)
Examples : playing badminton, volleyball and dodge ball
SPEED
- Ability of the body to do things in a fast rate in one direction only.
(one direction and in a straight line only)
Example: Track in field
COORDINATION
- Ability to use the senses of the body to perform motor tasks (requires physical
movements) accurately and smoothly.
Sense of:
* sight – eyes
* taste – tongue
* smell – nose
* hearing – ears
* touch – hands
Examples: typing keyboards on your laptop or PC while looking
at your notes, joggling
REACTION TIME
- Time elapsed from stimulation (pagpakuyaw) and the beginning of reaction to that
stimulation.
BALANCE
- It is the maintenance of equilibrium (state of balance) of the body while moving or
stationary (standing only).
Where exactly in your body do you maintain your balance?
- It is in your ears — SAC (inside our ears)
— Level or even SAC.
• if level or even you
can maintain your
balance.
— SAC is uneven or not leveled.
• will send a signal to the brain that it is
uneven.
• feeling dizziness, out balanced, wants to
vomit.
PRINCIPLES OF PHYSICAL FITNESS
• This is where individuals can carry out the demands and rigors of daily life effectively without
being over fatigued, but still able to have enough energy stores leftover for sporting and
recreational activities.
2 Categories of Physical Fitness
Structured
• Structured meaning that you concentrate on a planned program of physical activity usually to
raise your fitness levels.
Unstructured
• Unstructured is a range of everyday activities that are done subconsciously and most of the
time you are unaware that it is actually related to physical training. Things such as walking,
climbing stairs, gardening, even when standing up to change the channels on your T.V. you are
effectively performing a squat and using the power of your legs to stand and sit
OVERLOAD
• In order to improve fitness whether it is cardiovascular or muscular the body needs to be
stressed above what it normally encounters in order to gain improvement. This increase must
be both systematic (to a planned program) and progressive to ensure performance gains
without injuries.
• This can be done by increasing the intensity, for example increasing the weight being lifted, the
speed of which the exercise is being carried out, increasing your heart rate, the time spent on
the exercise, increasing the distance and finally increasing the frequency at which you do it.
RECOVERY
• Recovery is just as important as the hard work that you put into your training regime. There are
several methods that may help enhance your recovery phase, these being massage, hydro-
therapy, yoga, and reflexology all of which can help your body make the necessary repairs
prior to moving onto the next training session. Just remember no recovery, no improvement.
PROGRESSION
• The principle of progression in exercise emphasizes that a person should start slowly and
increase exercise gradually. This will help avoid muscle soreness and minimize injuries. The
significance of progression is for exercise to be done gradually and to reduce the risk of
overuse injuries, frustration and even burnout. When structuring an exercise program ensure
the following acronym is used to ensure progression.
F - Frequency – this is how often you will exercise.
I – intensity - It refers to the amount of effort or work that must be invested in a specific exercise
workout.
T – time - This is how long each individual session should last.
T - type of exercise - What specific exercise will you perform? Will be it primarily cardiovascular,
resistance training or a combination of both?
INDIVIDUALITY
• No two people are alike. Whether it is gender difference, race difference, or genetical
difference when it comes to Physical Training we all have different requirements that need to
be considered. Endomorphs (larger people) may not recover as quickly or have the same
aerobic capacity as an ectomorph (Thinner smaller build) and these individual differences need
to be taken into account when evaluating a training program.
SPECIFICITY
• Specificity is a principle in which specific kinds of exercise need to be used to develop specific
parts of the body and specific elements of fitness. If you are an athlete and you play a sport
then you will realize that you need to allocate training sessions to train for the specific sport
that you play.
VARIETY
• “Variety is the spice of life”. This saying applies in fitness training. Some may say that this
contradicts the fifth principle, specificity however it doesn’t. By adding variety to your training
regime you ensure that you don’t plateau or stagnate due to a lack of interest. Even by
changing running routes, venues where you train and a change in the exercise or activities that
you perform on a regular basis will ensure that monotony doesn’t set in.
