LESSON 3.
BASIC PRINCIPLES OF PHYSICAL FITNESS
Jonathan P. Espinosa
Instructor
PHYSICAL ACTIVITY - Denotes any body movement
carried out by the skeletal muscles and requires energy.
EXERCISE - Means planned with repetitive movements
designed to improve and maintain physical fitness.
stress of daily living and be healthy inside and out.
that allows the body to respond or adapt to the demands and
PHYSICAL FITNESS - refers to a set of physical attributes
PROGRESSIVE OVERLOAD
Adapting to amount of training. Placing increase of stress on the body
causes adaptations that improve fitness. Principle that allows the body
to adapt as you increases the work load you engage to improve
fitness.
FI T T for overload
• Frequency - how often
• Intensity - how hard
• Time - how long (duration)
• Type- mode of activity
REVERSIBILITY - Adapting to a reduction of training.
• Fitness improvements are lost when demands on the body are lowered.
• If you stop exercising, up to 50% of fitness improvements are lost within 2
months
INDIVIDUAL DIFFERENCES - Limits the
adaptability.
• Everyone is not created equal from a physical standpoint.
• There are large individual differences in ability to improve
fitness, body composition, and sports skills
DESIGNING YOUR OWN EXERCISE
PROGRAM
• Choosing activities for a balanced program that includes
activities to develop health related components of physical
fitness.
THE PHYSICAL ACTIVITY PYRAMID
GUIDELINES FOR TRAINING
Train the way you want your body to change
Train regularly
Get in shape gradually; do not overtrain
Warm up before exercising
Cooldown after exercise
Exercise safely
Listen to your body
Cycle volume and intensity of your workout
Try training with a partner
Train your mind
Add variety and have fun
Keep your exercise program in perspective
Lesson 3.2
WELLNESS: THE NEW
HEALTH GOAL
WELLNESS
• is the optimal level of health and vitality. It is the process
of being aware of your actions and making choices that
help you lead a healthier lifestyle.
DIMENSIONS OF WELLNESS AND ITS BENEFITS
Physical wellness - eating right, exercising and and seeking medical
attention when necessary
Emotional wellness - understanding your feelings and coping with
stress
Intellectual wellness - having an open mind and expanding your
knowledge base
Spiritual wellness - finding meaning and purpose through your
personal set of values
Social wellness - creating and being part of a support network
Environmental wellness - having respect for world around you
BEHAVIORS THAT CONTRIBUTES TO WELLNESS
Be physically active
Choose a healthy diet
Maintain a healthy body weight
Manage stress effectively
Avoid tobacco and drug use and limit alcohol
consumption
Protect yourself from disease and injury
Lesson 4
PHYSICAL FITNESS AND ITS
COMPONENTS
Physical Fitness is the capacity of an individual to accomplish daily task or
activity with alertness and vigor and still has sufficient energy to enjoy leisure
activities and still ready to meet unforseen emergencies.
It is our responsibility to improve and maintain our physical fitness level through
different physical activities like running, walking, dancing, jogging etc. The
exercise that is effective must follow some specific principles which must be done
at the right frequency, intensity, and duration.
Physical Fitness is a very desirable quality to possess. There are two most
important physical fitness components that may help to determine the physical
fitness components that may help to determinethe physical condition of a person
or individual.
1. HEALTH-RELATED PHYSICAL FITNESS. This consist of componentss that have a
good relationship in good health.
Cardiovascular. The ability of the heart and lungs to supply oxygen-rich blood on
working muscle tissues and the ability of the msucle to use oxygen to produce
energy for movement. The ability of the blood to deliver oxygen and nutrients to
tissue and to remove wastes over the sustaned period of time.
Flexibility. The ability of the body to move joints and muscles in full range of
motion. It is the quality that permits the freedom of movement. It enables the
individual to move efficiently and avoid injuries. It can help to prevent muscle strain
and orthopedic problems such as backaches.
Muscular Strength. The ability of the muscle to exert force against a resistance for
a short period of time. Strength is the ability or capacity of a muscle or muscle group
for exerting force against resistance. Strength is needed in all kinds of work and
physical activity.
Muscular Endurance. The ability of the muscle or muscle group to sustain repeated
contractions or to continue applying force against fixed objects.
Body Composition. This refers to the make-up of the body in terms of muscle,
bone. Fat and other elements. It particularly refers to percentages of fat in the body.
It is usually classify as underweight normal, obese, and overweight.
2. SKILLS-RELATED PHYSICAL FITNESS. It consists of those components that is
related to performance in sports and movement activity.
Speed. The ability to perform a succesive or continous movement within a short
period of time.
Agility. The ability to rapidly/ quickly change position or direction of the entire
body in space with speed and accuracy. It requires coordination and speed.
Balance. A state of equilibrium or maintenance of equilibrium while in stationary
(static balance) or moving (dynamic balance). The ability to control organic neuron-
muscularly.
Coordination. The ability to use the senses together with the body partsin
performing motor tasks smoothly and accurately. This also refers to the ability to
integrate the body parts to produce smooth motions.
Power. The ability to exert explosive force of muscles quickly. It is the combination
of strength and speed. This also refers to the ability of the muscle to release
maximum force in a short period of time.
Reaction Time. Time elapse between simulation and response.
The qualities that make-up both health-related and skill-related physical fitness are largely the
same. Furhtermore, the two components are essential for carrying on many of life’s activities. It is
important for the performance in most active sports or engaging activities.
The quality of whatever we do is related to our Physical Fitness level. The higher of the level
of physical fitness, the better our performance in our daily works. To attain better physical fitness,
we need an optimum self-discipline to have a proper exercise, good and balanced diet, refrain
from vises, need to have a good rest and sleep and engaged in different recreational activities
once in a while. Aside from being physically fit this will help improve our total personality.
It is therefore advantageous to develop and improve the different components of fitness to
enjoy a happy and healthy life.
