PHYSICAL

FITNESS
Physical Fitness – refers to the ability pf the body to perform daily tasks
with vigor and alertness, without undue fatigue, and with sufficient
energy for leisure and unexpected situations.

Parameters of Physical fitness

Physical fitness is developed through physical activity. It is divided into
parameters:

1. Health-related parameters - such as cardiovascular fitness,

flexibility, muscular endurance, strength, and body leanness.
2. Skill-related parameters - such as agility, balance, coordination,
power, reaction, time, and speed.
 Categories of Physical Fitness
A. Health-Related Physical Fitness
Health – related physical fitness involves the components of fitness that related to good
health. The components commonly include body composition, cardiovascular fitness,
flexibility, muscular strength and endurance.
1. Body Composition
Is a health—related components of physical fitness that pertains to the relative amount of
muscle, fat bone and other vital parts of the body. Ideal percentage for men is between 12
– 16% and for women 15 – 20% people with the high percentage of the body fat are likely
to be I’ll resulting to a higher death rate among them.
2. Cardiorespiratory Endurance
Is a health-related components of physical fitness that relate to ability of the circulatory
Respiratory systems to supply oxygen during sustained physical activity. Cardiovascular
Fitness also refers to cardiovascular endurance, aerobic fitness and cardiorespiratory
fitness.
3. Flexibility
Is a health-related components of physical fitness that refers to the range of motion
available at a joint. Howley and Frank (1997) specify that the flexibility – required
range of motion without discomfort or pain. Flexibility is specific to each joint of the
body.
4. Muscular Strength
Is a health-related components of physical fitness that refers to the ability of the
muscle to exert force. Like flexibility and muscular endurance, strength is specific in
nature for true assessment, it would be necessary to test each major group of the
body.
5. Muscular Endurance
Is health related components of physical fitness that relates to the muscle ability to
continue to perform without fatigue. Like flexibility and muscular endurance,
strength is specific in nature for true assessment, it would be necessary to test each
major group of the body.
B. Skill-Related Physical Fitness
1. Agility refers to the ability of the person to change position or
directions easily and quickly, while under control.
2. Balance refers to the ability to maintain body stability while moving or
standing.
3. Coordination refers to the teaming together of muscles and nerves in
order to accomplish an accurate and well-timed body movement.
4. Power refers to the ability to perform strong movements quickly.
5. Reaction time refers to the amount of time it takes to move once a
person decides to start moving.
6. Speed refers to the ability of the individual to perform a particular
movement while covering a distance at the shortest possible time.
Three Basic Food Groups GO GROW and GLOW
Aerobic and Strength Training Aerobic Exercises
Aerobic exercises pictures with light apparatus
Aerobic exercise is a physical activity performed with moderate intensity, with
a lot of repetitive moments done within a long period of time. Aerobic
activities use energy systems that need oxygen to synthesize energy. A good
aerobic session will include five-to-ten-minute warm-up activity that elevates
the heart rate to 50% to 60% maxHR, a dynamic stretching routine, the actual
aerobic activity for at least 20 minutes at 70% to 80% maxHR, a cooldown
routine of 50% to 60% maxHR. The session should end with a cooldown
through a static stretching routine.
 BENEFITS OF AEROBIC
EXERCISE
• Increased maximal oxygen consumption.
• Improved cardiovascular function.
• Improved cardiorespiratory function.
• An increased of blood supply to the muscles and an increase in
the ability to use oxygen.
• Lower heart rate and blood pressure with moderate exercise
specially for people with high blood pressure.
• An increase in the threshold for accumulated lactic acid.
• An increase in HDL cholesterol (good cholesterol).
• Improvement of glucose tolerance and reduction of insulin
resistance.
• A decrease in blood triglycerides.
• A reduction of body fat.
 BENEFITS OF WEIGHT
BEARING OR
STRENGHT TRAINING
EXERCISES
• Gain an increase in muscle strength
• Strengthen tendons and ligaments.
• Gain a potential improvement in range of motion of joints.
• Have a reduction of the body fat and an increase in lean
muscle mass.
• Potentially have improved blood pressure levels.
• Gain positive changes in levels of blood cholesterol.
• Gain an improvement in glucose tolerance and insulin
sensitivity.
• Gain overall strength, balance, and functional ability.
Various Locomotor
Movements
• Walking
• Running
• Hopping
• Jumping
• Skipping
• Leaping
• Galloping
• Sliding
The Five Basic Strength
Training Exercises

1. PUSH-UPS
2. SUPERMANS
3. CRUNCHES
4. SIDE CRUNCHES
5. SQUATS
 Optimization of Energy System
The body needs energy to function, even during sleep and
rest. During exercise, energy must be produced at a faster
rate as compared to its resting state. Energy comes from
what we eat which are in the form of:
 Carbohydrates – our muscles live and store carbohydrates
in what is known as Glycogen
 Fat or triglyceride – is stored under our skin or adipose
tissue. It serves as insulation for the body to prevent heat
loss. And serve as fuel as well when it is broken down into
two types of molecules – glycerol and fatty acids.
 Protein – one of our fundamental building blocks is protein
• The ATP Cycle (adenosine triphosphate) – is the energy fuel of
the body for all its function, such as the manufacture and
repair of tissue, production of hormones, digestion, and
transmission of nerve impulses, among others.
• The Phosphocreatine Energy System – this system is used for
instantaneous activity lasting several seconds. In this system a
fuel called creatine phosphate is used to make ATP. Only in
limited amounts, when creatine phosphate is broken down, the
energy from this process is immediately used to produce ATP.
• The Lactic Acid Energy System – when glycogen is used without
oxygen to produce ATP, such condition is called the lactic acid
system. The muscles have glycogen stored in small amounts,
and this broken down into a substance known as pyruvate and
then to ATP, leaving a by product called lactic acid.
• The Aerobic Energy System – used of oxygen with glucose, fatty
acids, even amino acid to produce energy.
Health Behaviors
1. Eating behaviors – once receives proper nutrition
through the care we give to our diet. (teenager
approximately 2200 calories a day).
Other vitamins can be found from these sources:
• Carotene
• vitamin B1
• vitamin B2
• B-complex
• vitamin C
• potassium
2. Sleep – rest, sleep and
relaxation are important in
maintaining one’s health as well
(approximately eight hours of
sleep).

3. Stress Management – is
experienced when demands are
placed on someone who finds it hard
to comply with these demands.
Health Risk Factors
• Family history
• Cigarette smoking
• Hypertension (high blood pressure)
• Hypercholesterolemia (high cholesterol
count)
• High blood sugar
• Obesity
• Sedentary lifestyle (physical inactivity).
Several types of Eating

• Fueling Performance (athletes

practices)
• Emotional Eating
• Social Eating
• Eating while watching TV or Sports
Event.
How to Self-Asses Health-
Related Fitness(HRF)
1. Body Composition-body fat percent.
2. Muscular Endurance-greatest
amount of force.
3. Cardio-respiratory endurance-
tested indirectly using estimation.
4. Muscular strength-greatest amount
of force.
5. Flexibility-range of motion of a joint.
Barriers to Physical Activity
Participation and One’s
Diet
1. They might be previous injuries that impair the
students movement.
2. Engaging in these preferred forms of activities is a
bit pricy there are expenses involved such as:
uniforms, equipment, transportation and actual
training fees itself.
3. Students schedules, priorities such as studies,
family life may also impede a student from
participating in activities.
4. Barriers to a Proper diet such food, time, finance
 How to set FITT Goals Based on the Training
Principles to Achieve and/or maintain HRF
• Overload Principle (FITT goals are adjusted/higher
than the regular exercise)
Frequency - at least five times a week
Intensity - 50%-69% maximum
Time - 30 minutes or two sets of 15 minutes
Type - sing the activity that is not impeded by
personal deterrents(type).
• Progressive Principle – the body adapts the initial
overload, the overload must be adjusted and
increased gradually.
• Recovery Principle – rest and recuperation for the body to
adjust properly. Adaptation to physical activity occurs
gradually and normally, but time must be allowed for the
body to regenerate and build.
• Reversibility Principle – all gains due to exercise will be lost
if one does not continue the exercise.
• Specificity Principle – this means if one has specific gains in
mind, one must aptly plan and execute activities that would
target those goals.
• Variation Principle – adaptation can be maximized by
varying physical activity.
• Individualization Principle – each individual has a certain
unique set of physical characteristics.
• Maintenance Principle – exercise must be regular for
fitness to be maintained.
 School Community Resources
in case of an Injury or
Emergency
• Know where the school, classroom and other venue
exits are.
• Familiarize yourself with the school; know where the
open areas are.
• Determine where the guardhouses are located.
• Find the location of the clinic.
• Be aware of similar facilities that are nearest to the
school.
• Have all emergency numbers ready.
How to analyze Physiological Indicators
such as:
(to monitor or adjust participation or effort)

• Heart rate
• Rate of Perceived
Exertion
• Calibration of RPE
• Zone Training
• MVPAs
Heart Rate
Is an indicator of level of participation in physical
activity. The intensity of the activity is measured
by the percentage of the maximum heart rate
during exercise, which literally means the
maximum number of times the heart contracts in
one minute.
FORMULA:
AGE - ADJUSTED MAXHR
220 – Your Age
Rate of Perceived Exertion
(RPE) RPE Approximate level of exertion
can measure exercise intensity 1 10% no exertion
and can be combined with the 2 20% very very weak
prediction equation. A number 3 30% very weak
is assigned to coincide with the 4 40% weak
subjective feelings of exercise 5 50% moderate
exertion from 1-10. Based on 6 60% somewhat strong
the given number (RPE), there is 7 70% strong
an assigned ratio scale. The 8 80% very strong
higher the number given by the 9 90% very very strong
exercise, the higher the level of 10 100% maximal exertion
exertion is.
220 – age (for example, 20 years old)
= 200 (maxHR of the student)

RPE = 5 (exertion = 5, or approximately

50% heart rate

Therefore, at the rate the student is

exercising, the heart should be 100bpm
(beats per minute)
Calibration of the RPE
This is the actual heart rate of the student must be
checked (check pulse, count how many beats are
there in 15 seconds and multiply by 4; or check the
pulse for 30 seconds and multiply by 2; or just count
the total number of beats in an actual minute.
Example:
If the actual heart rate is 110bpm, at 50% maxHR, then
the actual maxHR of the person would be 220bpm.
The prediction is known to have an error between 10
to 20 beats perminute.
 Zone Training
There are four heart rate zones in aerobic training:
1. Moderate aerobic zone – minimum of 50% mxHR to 59%
this is an introductory zone to start program for sedentary
people who want to improve their fitness.
2. Weight management zone – uses 60% to 70% mxHR this
type of exercise level, fat is burned using moderate
intensity that can be prolonged.
3. Aerobic fitness zone uses 70% to 80% mxHR this level is for
active people who have already undergone physical activity
using the lower zones under 70% for several weeks.
4. Peak aerobic performance zone using 80% to 90% mxHR is
only suggested for elite athletes who have already
progressed to handle this level of zone training.
Moderate to Vigorous Physical
Activity (MVPA)
Using these FITT principle a student can only
manipulate the intensity and time or activity
in a regular PE session. The frequency and
type aspects are determined by the school
and the curriculum. If there are two only PE
session in a week, then the student may, with
initiative, engage in physical activity in other
days to increase frequency.
How to observe personal
safety protocol to avoid
such:
• Dehydration – loss of coordination and fatigue.
To avoid dehydration, students must be drink fluids
before, during, and after exercise. One to two cups
must be consumed for 30 minutes, half to one cups of
fluid must be consumed every ten to fifteen minutes,
and three to four cups of fluid must be consumed
after thirty minutes of exercise.
• Overexertion – greater than the capacity of an
individual.
To avoid overexertion training must start from low
level of exertion before graduating to higher level.
• Hypothermia – shivering and being cold at the
extremities.
To prevent this condition, one must layer clothes
and cover parts of the body with other types of
clothing such as, hats, mittens, ear covers, and face
or nose covers.
• Hyperthermia – product of loosing too much water
and heating up because of exercise.
To avoid hyperthermia drink lots of fluids and avoid
overexertion: stop the training session, bring the
exercise to a cooler environment and give the
exerciser fluids to drink until the EMS (Electrical
Muscle Stimulation) arrives.