P HY SIC AL F IT N E S S
INTRODUCTION
• The main goal of physical education is to develop an
individual's ideal level of fitness because having an ideal
level fitness makes an individual productive.
• More so, being productive means completing daily
activities satisfactorily with the minimum exerted effort.
• A fit person can 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.
OBJECTIVES
After studying this module, you should be able to:
Identify the concept of fitness
List and describe the components of physical fitness
Differentiate the categories of physical fitness
Explain the benefits of physical fitness
CON C E P T OF
PHYSICAL F IT NE S S
• Being physically fit equates to having
the endurance and strength to carry-out daily activities without
undue stress and still possess sufficient energy to join leisure
activities and be able to face unexpected emergencies.
• When you are physically fit, your lungs, heart, and muscles are
strong and your body is flexible and firm.
• Your body fat percentage and weight are also within the
standard range.
COMPO N E N TS O F
PHYSICAL F IT NE S S
There are ten recognized general physical skills, and they are all practiced
regularly with cross fit. You are as fit as your competency in each of these ten
skills.
1. CARDIOVASCULAR / RESPIRATORY ENDURANCE – The ability of body
systems to gather, process, and deliver oxygen.
2. STAMINA – The ability of body systems to process, deliver, store, and utilize
energy.
3. STRENGTH – The ability of a muscular unit, or combination of muscular units,
to apply force.
4. FLEXIBILITY – The ability to maximize the range of motion at a given joint.
5. POWER – The ability of a muscular unit, or combination of muscular units, to apply
maximum force in minimum time.
6. SPEED – The ability to minimize the time cycle of a repeated movement.
7. COORDINATION – The ability to combine several distinct movement patterns into
a singular distinct movement.
8. AGILITY – The ability to minimize transition time from one movement pattern to
another.
9. BALANCE – The ability to control the placement of the body’s center of gravity in
relation to its support base.
10. ACCURACY – The ability to control movement in a given direction or at a given
intensity.
CA T E G OR IE S OF
PHYSICAL F IT NE SS
A. HEALTH-RELATED PHYSICAL FITNESS
Health-related physical fitness consists of components of physical fitness that have a relationship with
good health. The components are commonly defined as:
1. CARDIO-RESPIRATORY ENDURANCE
Definition: the ability of your heart, blood vessels, lungs, and blood to deliver oxygen and nutrients to
all of your body's cells while you are being physically active. To improve your cardio-respiratory
endurance, try activities that keep your heart rate elevated at a safe level for a sustained length of time
such as walking, swimming, or bicycling.
2. MUSCULAR STRENGTH
Definition: it is the amount of force that a muscle can apply in a given contraction. The key to making
your muscles stronger is working them against resistance, whether that be from weights or gravity. If
you want to gain muscle strength, try exercises such as lifting weights or resistance exercises.
3. MUSCULAR ENDURANCE
Definition: is the ability of the muscles to keep working (contract) over a period of
time. When most people think of muscular endurance they think of things like
running and cycling. The fact is, muscular endurance is important to
almost any activity that requires any use of physical strength and is one of the
more important aspects of physical fitness and performance.
4. FLEXIBILITY
Definition: the ability of the joints to move through their full range of motion.
5. BODY COMPOSITION
Definition: refers to the ration of lean body tissue (muscle & bone) to body-fat tissue. A person's
total body weight (what you see on a scale) may not change over time. But the bathroom scale
does not assess how much is lean mass (muscle, bone, tendons, and ligaments).
Body composition is important to consider for health and managing your weight. To improve
your body composition all the health-related components of fitness and good nutrition are
critical.
Keep in mind that nutrition impacts exercise, and exercise impacts nutritional needs. Learn how
to eat healthier without eliminating all the important food groups, instead learn to pick all natural
and nutrient-dense foods. The right energy will help your body with maintenance functions,
improve your physical work, and help your body rebuild and repair after a strenuous workout.
B. SKILL RELATED COMPONENTS OF FITNESS
1.AGILITY
Is the ability to change the position of your body and to control the movement of your whole body?
Agility is an important quality in many sports, because you must change direction rapidly and always
have your body under control.
2.BALANCE
Is the ability to keep an upright posture while either standing still or moving? Good balance in essential
in many activities like skating, surfing, skiing, and gymnastics.
3.POWER
Is the ability to perform with strength at a rapid pace? Strength and speed are both involved in power.
Football players, swimmers, shot-putters, discus throwers, and high jumpers are examples of athletes
who typically have a high degree of power.
4. REACTION TIME
Is the amount of time it takes to start a movement once your senses signal the need to move? People with good
reaction time can usually start quickly in track and swimming or react quickly in ping pong or karate.
5. COORDINATION
Is the integration of eye, hand, and foot movements? This component is necessary for success in such sports as
baseball, softball, tennis, golf, and basketball.
6. SPEED
Is the ability to cover a distance in a short amount of time? Speed is a very important factor in many sports and
activities. Short runs are used to evaluate speed.
The six skill-related components of fitness contribute to your ability to successfully participate in sports and
activities. Those that have a high level of skill-related fitness are more likely to be physically active than those
who have lower level of skill. To improve levels of fitness one must first know their level of fitness, and set
goals and work toward improving both their health and skill related fitness components.
QUOTE: “IF IT IS TO BE IT US UP TO ME.”
ESSENTIAL UNDERSTANDING: If you are going to bring
about change in the way you look and feel it is up to you. No
one else can choose the right foods or exercise it’s your body
only!
BE N EF I TS O F
PHYSICAL F IT N E S S
•VITALITY- Muscle is basic for all body action. They increase in
strength with activity and deteriorate from lack of it. Fit muscles useless
energy to perform the same task, leading to increase in vitality.
•POSTURE- A physically fit person is able to maintain his general
posture alignment better than one with weak musculature
•RELIEVES LOW BACK PAIN- Lack of physical activity has found
to be the major cause for some cases of pain in the lower back. Most
adults who suffer from low back pain are relieved of this pain by
exercises that strengthen their back and abdominal muscles.
•RETARDS AGEING PROCESS- Continued participation in regular
exercise of the proper amounts is of considerable value in postponing the
deterioration that usually takes place as a person grows old.
•PHYSICAL FITNESS AND ABILITY TO MEET EMERGENCIES-
The body that is accustomed to only sedentary living can usually
operates affectivity even through it is operating at near maximum effort.
•NEUROMUSCULAR SKILLS- The smooth, efficient coordination of
the muscular system is improved as a result of regular participation in
physical activities.
• RELAXATION- Over active minds, in under active bodies often need physical outlets
for accumulated emotional and muscular tensions that seem to be relieved by action of
the skeletal muscles.
• IMPROVEMENT OF PERSONALITY AND SOCIAL SKILLS- Participation in
games a sports aid in improving the personality and in developing the desirable social
skills.
• MENTAL FITNESS- Because of the mental and physical relaxation that often results
from physical activity, regular exercise was taught in many to be considerable value in
adding the mental processes to function with increased efficiency.
• GENERAL HEALTH- The physically fit person usually possesses a high degree of
general resistance which enable him to successfully avoid such minor illnesses
