PE 02 (PATHFit 2) – Fitness Training

CHAPTER 1: PHYSICAL FITNESS

Learning Outcomes

At the end of the chapter, the students must

have:
1. understood the health and fitness consequences of physical inactivity;
2. learned how to monitor daily physical activity;
3. defined wellness and enumerate its dimensions;
4. defined physical fitness and list health-related and skill-related components;
5. stated the differences among physical fitness, health promotion, and wellness;
6. identified the Filipino guidelines for physical activity;
7. distinguished between health fitness standards and physical fitness standards; and
8. understood the benefits and significance of participating in a comprehensive wellness program.

Key Terminologies

 Altruism – unselfish concern for the welfare of others.

 Bone-strengthening - physical activity that makes bones strong. In this activity, the feet, legs, or
arms support the body's weight, and the muscles push against the bones. Weight-bearing physical
activity causes new bone tissue to form, and this makes bones stronger.
 Ecosystem – a community of organisms interacting with each other in an environment.
 Exercise – a type of physical activity that requires planned, structured, and repetitive bodily
movement with the intent of improving or maintaining one or more components of physical fitness.
 Fitness – it refers to the state of being physically fit and healthy. This also refers to your own
optimal health and overall well-being.
 Health Fitness Standards – the lowest fitness requirements for maintaining good health,
decreasing the risk for chronic diseases, and lowering the incidence of muscular-skeletal injuries.
 Health Promotion – the science and art of enabling people to increase control over their lifestyle.
 Light Physical Activity – any activity that uses less than 150 calories of energy per day, such as
casual walking and light household chores.
 Muscle-strengthening – physical activity that improves strength, power, and endurance of
muscles.
 Nonexercise Activity Thermogenesis (NEAT) – energy expended doing everyday activities not
related to exercise.

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  Physical Activity – body movement produced by skeletal muscles, which requires expenditure of
energy and produces progressive health benefits.
 Physical Fitness – the ability to meet the ordinary, as well as unusual, demands of daily life safely
and effectively without being overly fatigued and still have energy left for leisure and recreational
activities.
 Physical Inactivity – refers to a level of activity that is lower than that required to maintain good
health or lower than recommended guidelines.
 Prayer – sincere and humble communication with a higher power.
 Sedentary Behavior – is any waking behavior characterized by an energy expenditure ≤ 1.5
metabolic equivalents, such as when a person sits or lies down for long periods.
 Skeletal Muscle – the type of muscle that powers the body movement.
 Stretching – ability to fully move your joints to help improve your flexibility.
 Vigorous Physical Activity – any exercise that requires a metabolic equivalent (MET) level equal
to or greater than 6 METs. This may include exercise and sports activities.
 Wellness – the constant and deliberate effort to stay health and achieve the highest potential for
well-being. It encompasses seven dimensions and integrates them all into a quality of life.

Concept Development

BENEFITS OF EXERCISE

For any type of activity to benefit your health, you need to be moving quick enough to raise your
heart rate, breathe faster and feel warmer. Regular participation in exercise will bring the following
benefits:

 Improves and strengthens the cardiorespiratory system.

 Maintains better muscle tone, muscular strength, and endurance.
 Improves muscular flexibility and enhances athletic performance.
 Helps maintain recommended body weight and increases resting metabolic rate.
 Improves posture and physical appearance and the functioning of the immune system.
 Lowers the risk of chronic disease and illnesses (including heart diseases, stroke and certain
cancers).
 Decreases mortality rate from chronic diseases.
 Thins the blood so that it doesn’t clot as readily, thereby decreasing the risk of coronary heart
disease and stroke.
 Helps the body manage blood lipid (cholesterol and triglyceride) levels more effectively.
 Prevents or delays the development of high blood pressure and lowers blood pressure in people
with hypertension.
 Helps prevent and control type 2 diabetes.
 Helps achieve peak bone mass in young adults and maintain bone mass later in life, thereby
decreasing the risk for osteoporosis.

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  Helps people sleep better and prevent chronic back pain.
 Relieves tension and helps in coping with life stresses.
 Raises levels of energy and job productivity.
 Extends longevity and slows the aging process.
 Improves and helps maintain cognitive function, decreasing the risk of dementia and Alzheimer’s
disease.
 Promotes psychological well-being, including higher morale, self-image, and self-esteem.
 Provides a sense of achievement and satisfaction.
 Reduces feelings of depression and anxiety and decreases stress.
 Encourages positive lifestyle changes (improving nutrition, quitting smoking, controlling alcohol
and drug use).
 Speeds recovery time following physical exertion and recovery following injury or disease.
 Regulates and improves overall body functions and improves brain functions
 Improves digestion and boosts energy levels as well as resistance to infections.
 Improves physical stamina and counteracts chronic fatigue.
 Retards creeping frailty, reduces disability and helps to maintain independent living in older adults.
 Enhances quality of life: people feel better and live a healthier and happier life.

Sedentary lifestyle will increase the risk of several diseases. To minimize inactivity when you
have limited space and due to the heavy demands of academic works, look for opportunities to increase
daily physical activity:

1. Walk or bike instead of drive for short distances.

2. Park farther or get off public transit several blocks from the campus of office. At the school, walk
to furthest bathroom rather than the nearest.
3. Take a short walk after each meal or snack. Stand up and move for 1-minute every time you
take a drink of water.
4. Walk faster than the usual and take the stairs more often.
5. Do not shy away from housecleaning chores or yard work, even for a minute or two at a time.
6. Stand more while working/studying. Place your computer on an elevated stand or shelf.
7. When you accomplish a difficult task at work or while during homework, stand up and give
yourself a mini victory parade or dance.
8. When reading a book, get up and mover after every 6 to 10 pages of the book.
9. Walk to classmates’ homes to study or discuss matters with them instead of using the e-mail,
messenger or any other online platforms.

TYPES AND EXAMPLES OF PHYSICAL ACTIVITIES

TYPES
Extremely light physical activity
Light physical activity
Moderate physical activity
Vigorous physical activity
EXAMPLES
Sleeping, self-care (brushing your teeth, taking a bath)
Washing the dishes, sweeping the floor
Yard work (gardening), brisk walking
Biking, swimming, racquetball, running, sports

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 COMPONENTS OF PHYSICAL FITNESS

As the fitness concept grew, it became clear that several specific components contribute to an
individual’s over-all level of fitness. Physical fitness is classified into health-related and skill related
fitness.

HEALTH-RELATED FITNESS – the ability to perform activities of daily living without undue fatigue.
These are fitness programs prescribed to improve the individual’s over-all health.
CARDIOVASCULAR (RESPIRATORY) ENDURANCE
The ability of the lungs, heart, and blood vessels to deliver adequate amounts of oxygen
to the cells to meet the demands of prolonged physical activity.
MUSCULAR ENDURANCE
The ability of the muscle to exert force repeatedly of for an extended period of time.
MUSCULAR STRENGTH
The ability of the muscle to exert a maximum amount of force in one effort
FLEXIBILITY (MUSCULAR)
The ability of the muscles and joints to move through their full range of motion.
BODY COMPOSITION
The body’s ratio of lean muscle to stored fat. It is the relative make-up of the body.

SKILL-RELATED FITNESS – fitness components important for success in skillful activities and
athletic events.
SPEED
The ability to perform actions or cover distance quickly.
POWER
The ability to combine both speed and force in movement and actions.
AGILITY
The ability to quickly change direction without losing speed or power.

BALANCE
The ability stabilize the body both in movement and when maintaining stillness.
COORDINATION
The ability to use your senses in combination with your action when in movement.
REACTION TIME
The ability to respond quickly to what your feel, see hear.

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 A physically fit individual:

 is healthy and strong

 does not get tired easily
 has high resistance to diseases
 has a flexible body
 more quickly and is alert works efficiently
 has emotional, social, spiritual, and mental stability
 is confident
 leads a happy relationship with other people.

ASPECTS of FITNESS

1. Physical Fitness – the ability to an individual to perform his daily tasks efficiently without undue
fatigue and has some extra “reserves” in case of emergency.
2. Social Fitness – is the ability to mingle with different types of people and with interest and concern
for others.
3. Emotional Fitness – the ability of an individual to control his emotions or feelings.
4. Mental Fitness – the ability to cope with the common problems of everyday living.

 TOTAL FITNESS – fitness of the whole person including physical, mental, social and emotional
fitness. This is the attainment of the different aspects of fitness.

 PHYSICAL WELNESS – is the positive state of well-being and capability of an individual to design
personal fitness programs for improving and maintaining optimum levels of health.

FILIPINO GUIDELINES FOR PHYSICAL ACTIVITY

The Department of Health developed the Philippine National Guidelines on Physical
Activity in consultation with experts in 2010. The recommendations are as follows:

For children, 5-12 years. At least 60 minutes daily consisting of any one or a combination of the
following physical activities:
 Active tasks - active travel, daily tasks
 Exercise, dance or sports – programmed physical activity for 20-30 minutes daily.
 High impact play (unstructured spontaneous play) on most, if not all, the days of the week –
running, jumping, hopping, skipping, indigenous games, playground activities such as jungle bars
and ropes.

For adolescents to young adults 13-20 years old. At least 60 minutes of daily physical activity
consisting of any one or a combination of the following physical activities:
 Active daily task – active travel and daily tasks
 Exercise, dance or sports – at least 40 minutes of programmed physical activities such as fitness
related, rhythmic or sports activities. For fitness goals, should have continuous 20-30 minutes
minimum for at least 3-5 times a week.

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  High impact play (unstructured spontaneous play) – at least 20 minutes of sustained moderate to
vigorous physical activities resulting in rapid breathing, e.g., brisk walking, jogging, indigenous
games (tumbang preso, agawan base, taguan, etc.) and dancing.
 Muscle strengthening and flexibility activities – at least 2-3 times a week of activities that build
muscle and bone strength and flexibility such as weight bearing calisthenics and other load
bearing exercises involving major muscle groups.

For adults 21-45 years old. Accumulate 30 to 60 minutes of daily physical activity consisting of any
one or a combination of the following physical activities:
 Activities for daily living – active travel (walking, cycling, stair climbing) and daily tasks such as
household chores, e.g., scrubbing/ mopping floors, cleaning rooms, general carpentry, fetching
water in a pail, raking leaves, bathing the dog, cleaning the car, rearranging household furniture,
etc.
 Exercise, dance and recreational activities – moderate intensity aerobic physical activity resulting
in a noticeable increase in heart rate and breathing (still able to carry on normal conversation),
e.g. brisk walking, dancing, cycling, swimming done continuously for a minimum of 30 minutes or
accumulated bouts of 10 minutes or longer.
 Muscle strengthening and flexibility activities – perform activities using all major muscles of the
body that maintain or increase muscular strength and endurance, e.g., weight bearing
calisthenics, stair climbing, weight training done at least twice a week, on non-consecutive days.
 Activities in the workplace – employees should have opportunities to be active at work and
through activities organized, with provision of necessary facilities and/or equipment, by their
workplace. Two-minute physical activities (walking, stair climbing, stretching) for every hour of
sitting is highly encouraged.

For older adults 46 - 59 years old. Accumulate at least 30 minutes daily physical activity consisting of
any one or a combination of the following physical activities:
 Activities for daily living – active travel (walking, cycling, stair climbing) and active daily tasks
(household chores).
 Exercise, dance and recreational activities – moderate intensity aerobic physical activity resulting
in a noticeable increased heart rate and breathing (still able to carry on normal conversation), e.g.,
brisk or race walking, dancing, cycling, rowing or swimming done continuously for a minimum of
30 minutes or accumulated bouts of 10 minutes or longer.
 Muscle strengthening and flexibility activities – perform activities using all major muscles of the
body that maintain or increase muscular strength and endurance, e.g., weight bearing
calisthenics, stair climbing, weight training done at least twice a week, on non-consecutive days.
 Balance and coordination – specific activities for balance and coordination 2-4 days a week, e.g.,
walking, gentle yoga, tai-chi, dance, aquatic activities.
 Activities in the workplace – employees should have opportunities to be active at work and
through activities organized, with provision of the necessary facilities and/or equipment, by their
workplace. Two-minute physical activities (walking, stair climbing, stretching) for every hour of
sitting is highly encouraged.

For young old 60 - 69 years old. Accumulate at least 30 minutes daily physical activity consisting of
any one or a combination of the different types of physical activities:
 Activities for daily living – active travel (walking, stair climbing) and active daily tasks (household
chores and yard work).

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  Exercise, dance and recreational activities – moderate intensity aerobic physical activity resulting
in a noticeable increased heart rate and breathing (still able to carry on normal conversation).
 Muscle strengthening and flexibility activities – perform activities using all major muscles of the
body that maintain or increase muscular strength and endurance, e.g., body weight bearing
calisthenics, stair climbing, weight training done at least twice a week, on non-consecutive days.
 Balance and coordination – perform simple but dynamic movements that challenge postural and
positional stability, e.g., single-leg stands or supports, exercise ball-sitting, and weight shifting.
 Activities in the workplace – employees should have opportunities to be active at work and
through activities organized, with provision of the necessary facilities and/or equipment, by their
workplace.

Middle old 70 - 79 years old. Accumulate at least 30 minutes daily physical activity consisting of any
one or a combination of the different types of physical activities:
 Activities for daily living – active travel (walking, assisted stair climbing) and mild, easy daily tasks
(household chores), such as mild yard and garden work, dusting furniture, folding clothes and
sweeping inside the house.
 Exercise, dance and recreational activities – light intensity aerobic physical activity such as a
leisurely walk around the neighborhood, parks and malls. Any rhythmic and continuous light
physical activity that uses large muscle groups while standing independently or assisted, seated,
reclined or lying down, e.g., stationary biking, calisthenics, swimming done for a total of 30
minutes continuously, three times weekly or accumulated bouts of 10 minutes or longer.
 Muscle strengthening and flexibility activities – perform activities using all major muscles of the
body that maintain or increase muscular strength and endurance, e.g., mild calisthenics, light
weight training, elastic band exercises done at least twice a week, on non-consecutive days. A
light load allowing for a set of 10-20 repetitions resulting in light challenge to the muscle. Perform
gentle stretches to the point of tension after aerobic exercises or at cool down done at least 8
times per direction and done 3 times per week.
 Balance and coordination – challenge postural and positional stability by performing simple and
dynamic movements of the lower and upper extremities while sitting on the exercise ball or
standing on one leg, and weight-shifting while standing, all with support or spotting. Take up
specific activities for balance and coordination, e.g., walking, gentle yoga, tai-chi, dance, aquatic
activities 2-4 days per week.

For vintage old, 80 years and above. Accumulate at least 30 minutes daily physical activity consisting
of any one or a combination of the different types of physical activities:
 Activities for daily living – active travel (assisted walking and stair climbing) and mild, easy daily
tasks such as mild garden or yard work, dusting furniture, folding clothes and sweeping inside the
house.
 Exercise, dance and recreational activities – continuous and light intensity physical activity such
as a leisurely walk around the neighborhood, yard or living area.
 Muscle strengthening and flexibility activities – perform resistance exercises using major segments
of the body including shoulders, arms, thighs and legs, that maintain or increase muscular
strength and endurance.
 Balance and coordination – perform simple but dynamic movements while standing or sitting on
the exercise ball with a spotter.

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 DIMENSIONS OF WELLNESS
Wellness is an active process of becoming
aware of and making choices toward a healthy
and fulfilling life. Wellness is more than being
free from illness, it is a dynamic process of
change and growth.

To the World Health Organization, wellness is

a state of complete physical, mental, and
social well-being, and not merely the absence
of disease or infirmity. And for the National Wellness Institute it is a conscious, self-directed and evolving process
of achieving full potential.
Maintaining an optimal level of wellness is absolutely crucial to live a higher quality life. Wellness
matters because everything we do and every emotion we feel relates to our well-being. In turn, our well-being
directly affects our actions and emotions. It’s an ongoing circle. Therefore, it is important for everyone to achieve
optimal wellness in order to subdue stress, reduce the risk of illness and ensure positive interactions.
Good health should not be viewed simply as the absence of illness. The notion of good health has
evolved considerably and continues to change as scientists learn more about lifestyle factors that bring on illness
and affect wellness. Once the idea took hold that fitness by itself would not always decrease the risk for disease
and ensure better health, the wellness concept followed.
Wellness implies a constant and deliberate effort to stay healthy and achieve the highest potential for
well-being. Wellness requires implementing positive lifestyle habits to change behavior and thereby improve
health and quality of life, prolong life, and achieve TOTAL WELL-BEING. Living a wellness of life is a personal
choice, but you may need additional support to achieve wellness goals. Thus, health promotion programs have
been developed to educate people regarding healthy lifestyle and provide necessary support to achieve
wellness.

THE DIMENSIONS OF WELLNESS

INTERNAL
Physical wellness promotes proper care of our bodies for optimal health and
functioning. This dimension encourages the balance of physical activity, nutrition, and
mental well-being to keep your body in top condition. Obtaining an optimal level of
physical wellness allows you to nurture personal responsibility for your own health. As
you become conscious of your physical health, you are able to identify elements you
are successful in as well as elements you would like to improve.

Emotional wellness inspires self-care, relaxation, stress reduction and the

development of inner strength. It is important to be attentive to both positive and
negative feelings and be able to understand how to handle these emotions. This also
includes the ability to learn and grow from experiences. Emotional well-being
encourages autonomy and proper decision making skills. Emotional wellness allows
you to accept how you are feeling.

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 Intellectual wellness encourages us to engage in creative and mentally-stimulating
activities. These activities should expand your knowledge and skills while allowing you
to share your knowledge and skills with others. This dimension can be developed
through academics, cultural involvement, community involvement and personal
hobbies. As it develops, you are able to develop personal resources that work together
with the other realms of wellness in order to be achieve a more balanced life.
Intellectual wellness encourages learning.

Spiritual wellness allows you to develop a set of values that help you seek meaning
and purpose. Spirituality can be represented in many ways, for example, through
relaxation or religion. But being spiritually well means knowing which resources to use to
cope with issues that come up in everyday life.

EXTERNAL

Social wellness refers to the relationships we have and how we interact with others.
Our relationships can offer support during difficult times. This involves building healthy,
nurturing and supportive relationships as well as fostering a genuine connection with
those around you. It is important to learn how to balance your social life with your
personal and professional lives. It also includes balancing the unique needs of
romantic relationships with other parts of your life.

Environmental wellness inspires us to live a lifestyle that is respectful of our

surroundings. This realm encourages us to live in harmony with the Earth by taking
action to protect it. Environmental well-being promotes interaction with nature and your
personal environment. Everyone can have a strong environmental conscious simply by
raising their awareness.

Occupational wellness inspires us to prepare for work in which we will gain personal
satisfaction and find enrichment in our life. Your attitude about work is a crucial
influence on occupational development. This allows you to explore various career
options and encourages you to pursue the opportunities you enjoy the most. This
dimension of wellness recognizes the importance of satisfaction, enrichment, and
meaning through work.

Financial Wellness involves the process of learning how to successfully manage

financial expenses. Money plays a critical role in our lives and not having enough of it
impacts health as well as academic performance. Financial stress is repeatedly found
to be a common source of stress, anxiety and fear for college students.

Prepared by:

RYAN SAMUEL V. RAMOS, PhD

Assistant Professor III

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