Physical fitness is a state of health and well-being and,

more specifically, the ability to perform aspects of sports,

occupations and daily activities. Physical fitness is generally
achieved through proper nutrition,] moderate-vigorous physical
exercise, and sufficient rest.

Before the industrial revolution, fitness was defined as the

capacity to carry out the day’s activities without undue fatigue.
However, with automation and changes in lifestyles physical
fitness is now considered a measure of the body's ability to function
efficiently and effectively in work and leisure activities, to be
healthy, to resist hypokinetic diseases, and to meet emergency
situations.

Fitness is defined as the quality or state of being fit.] Around

1950, perhaps consistent with the Industrial Revolution and the
treatise of World War II, the term "fitness" increased in western
vernacular by a factor of ten.[6] The modern definition of fitness
describes either a person or machine's ability to perform a
specific function or a holistic definition of human adaptability to
cope with various situations. This has led to an interrelation of
human fitness and attractiveness that has mobilized global fitness
and fitness equipment industries. Regarding specific function,
fitness is attributed to persons who possess
significant aerobic or anaerobic ability, i.e. endurance or strength.
A well-rounded fitness program improves a person in all aspects
of fitness compared to practicing only one, such as only
cardio/respiratory endurance or only weight training.
A comprehensive fitness program tailored to an individual
typically focuses on one or more specific skills, and on age- or
health-related needs such as bone health. Many sources also
cite mental, social and emotional health as an important part of
overall fitness. This is often presented in textbooks as
a triangle made up of three points, which represent physical,
emotional, and mental fitness. Physical fitness can also prevent or
treat many chronic health conditions brought on by
unhealthy lifestyle or aging.] Working out can also help some
people sleep better and possibly alleviate some mood disorders in
certain individuals.]
Developing research has demonstrated that many of the
benefits of exercise are mediated through the role of skeletal
muscle as an endocrine organ. That is, contracting muscles
release multiple substances known as myokines, which promote
the growth of new tissue, tissue repair, and various anti-
inflammatory functions, which in turn reduce the risk of developing
various inflammatory diseases.]
 Stretching is a form of physical exercise in which a
specific muscle or tendon (or muscle group) is deliberately flexed
or stretched in order to improve the muscle's felt elasticity and
achieve comfortable muscle tone.] The result is a feeling of
increased muscle control, flexibility, and range of motion.
Stretching is also used therapeutically to alleviate cramps.

A stretching Siberian tiger

In its most basic form, stretching is a natural
and instinctive activity; it is performed by humans and many
other animals. It can be accompanied by yawning. Stretching often
occurs instinctively after waking from sleep, after long periods of
inactivity, or after exiting confined spaces and areas.
Increasing flexibility through stretching is one of the basic
tenets of physical fitness. It is common for athletes to stretch before
(for warming up) and after exercise in an attempt to reduce risk of
injury and increase performance.
Stretching can be dangerous when performed incorrectly.
There are many techniques for stretching in general, but depending
on which muscle group is being stretched, some techniques may
be ineffective or detrimental, even to the point of
causing hypermobility, instability, or permanent damage to
the tendons, ligaments, and muscle fiber. The physiological nature
of stretching and theories about the effect of various techniques are
therefore subject to heavy inquiry.
Although static stretching is part of some warm-up routines, a
study in 2013 indicated that it weakens muscles. For this reason,
an active dynamic warm-up is recommended before exercise in
place of static stretching.
Ballistic Stretching
Ballistic stretching forces a body part to go beyond its normal
range of motion by making it bounce to a stretched position. It
increases range of motion and triggers the muscle's stretch reflex.
Performing ballistic stretching can make you more susceptible to
injury. Only highly conditioned and competent athletes preparing
for strenuous activity should employ it.
Dynamic Stretching
Dynamic stretching involves controlled swinging of the arms and
legs that gently takes them to the limits of their range of motion.
Here, parts of the body are moved with gradually increasing
speed, reach or both.

Active Isolated Stretching

Active isolated stretching is most commonly used by
professionals: athletes, trainers, massage therapists and others.
To complete at active isolated stretch, you reach a certain
position and hold it steady without any assistance other than the
strength of your own muscles. Kick a leg up high, for example,
and hold it up in that extended posture. Active isolated stretching
works with natural physiological processes to increase muscle
and fascia elasticity and improve circulation.

Passive Stretching
Passive stretching is similar to static stretching, except that an
apparatus or partner provides the force to stretch the muscle. For
example, you may stand with your back against a wall while your
exercise partner lifts your leg to stretch the hamstring. Passive
stretching relieves muscle spasms and helps reduce muscle
fatigue and soreness after a workout.
Static Stretching
Static stretching, the kind a fitness instructor leads at the end of a
class, involves stretching a body part to its farthest position and
then holding it for 30 seconds or more. It does not involve
bouncing or rapid movements, just a mild, painless pulling
sensation. You feel the stretch through the entire length and
center of the muscle and not in the joints.

Isometric Stretching
In isometric stretching, as a muscle is stretched into position, you
resist the stretch. For example, have a partner hold your leg up
high while you attempt to force back your leg in the opposite
direction. Isometric stretching is the safest and most effective
method for increasing the joints' range of motion, and it
strengthens tendons and ligaments while retaining their flexibility.

Proprioceptive Neuromuscular Facilitation Stretching

Proprioceptive neuromuscular facilitation combines isometric,
static and passive stretching to foster a high level of flexibility.
Perform it by passively stretching a muscle; isometrically
contracting it against resistance in the stretched position; and
passively stretching it through the resulting increased range of
motion. It is an advanced form of flexibility training that also helps
improve strength.
Assignment
in
P.E
Submitted by: Jayy Ann Abellanosa

Submitted to: Ms. Jenisa Majadas