Chapter I – Lesson 1

Fitness Concept

Introductio
n fitness is generally achieved through exercise, correct nutrition and enough
Physical
rest. It is 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. It refers to the ability of your body systems to work together efficiently to allow you to
be healthy and perform activities of daily living. Being efficient means doing daily activities with
the least effort possible. A fit person is able to 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. A fit person can also respond to emergency
situations - for example, by running to get help or aiding a friend in distress.
Fitness is the ability of the individual to live a healthy, satisfying, useful, and more
productive life.
A person who is physically fit possesses strength, power and endurance. He works
efficiently with a minimum waste of energy.

Learning
Outcomes
 Understand and appreciate the concept of fitness.
 Apply the following concept of fitness.
 Perform the different fitness components.

Preliminary
Activities
PHYSICAL ACTIVITY READINESS QUESTIONNAIRE (PAR-Q)

Name: _________________________________________ Date: ______________

Age: _________ Height: ______ (meter) Weight: ________ (kg.) BMI: _______
Questions: (encircle your answers)

Yes No 1. Has your doctor ever said that you have a heart condition and that you should only
perform physical activity recommended by a doctor?

Yes No 2. Do you feel pain in your chest when you perform physical activity?

Yes No 3. In the past month, have you had chest pain when you were not performing
any physical activity?

Yes No 4. Do you lose your balance because of dizziness or do you ever lose
consciousness?

Yes No 5. Do you have a bone or joint problem that could be made worse by a change in
your physical activity?

Yes No 6. Is your doctor currently prescribing any medication for your blood pressure
or for a heart condition?

Yes No 7. Do you know of any other reason why you should not engage in physical
activity?

 If you have answered “Yes” to one or more of the above questions, consult your
physician before engaging in physical activity.
 Tell your physician which questions you answered “Yes” to.
 After a medical evaluation, seek advice from your physician on what type of activity is
suitable for your current condition.
 If you answered “NO” to all PAR-Q questions, you can be reasonably sure that you can
exercise safely and have a low risk of having any medical complications from exercise. It
is still important to start slowly and increase gradually. It may also be helpful to have a
fitness assessment with a personal trainer or coach in order to determine where to
begin.

I hereby certify that the above information given are true and correct as to the best of my
knowledge. In case any of the above information is found to be false, or untrue or
misleading or misrepresenting, I am aware that I may be held liable for it.

___________________________________
Printed Name and Signature of Student

A. Gross Physical Assessment

Gross Physical Assessment is used to identify people with physical conditions that
may put them at a higher risk of experiencing a health problem during physical activity. It is
 a filter or ‘safety net’ to help decide if the potential benefits of exercise outweigh the risks for
you. 
Direction: Do this assessment with a partner. Turn your back for measurement. A meter
stick will be used for this test. Encircle the answer after a thorough observation

A. Shoulder Level
Right Shoulder Elevated Depressed Level
Left Shoulder Elevated Depressed Level
B. Pelvic Level
Right Pelvis Higher Lower Level
Left Pelvis Higher Lower Level
C. Knee Level
Right Knee Higher Lower Level
Left Knee Higher Lower Level
D. Ankle Level
Right Ankle Higher Lower Level
Left Ankle Higher Lower Level
E. Feet
Right Foot Inverted Everted Level
Left Foot Inverted Everted Level
Direction: Observe from the side and encircle the answer after a thorough observation.

Neck Protruded Hyperextended Level

Shoulder Protracted Retracted Neutral
Back Kyphotic Lordotic Scoliotic
Pelvis R turned in L turned in Level
Knee Hyperextended Level

Learning
Content COMPONENTS OF PHYSICAL FITNESS

Health-related Fitness - These parts of fitness are body composition, cardiorespiratory

endurance, flexibility, muscular endurance, power, and strength. It helps you function
effectively in daily activities.

Skill-related Fitness –These parts of fitness are balance, agility, speed, power,

coordination and reaction time.

Health-related Fitness
 Cardiovascular endurance is the ability of the heart and lungs to work together to provide
the needed oxygen and fuel to the body during sustained workloads. Examples would be
jogging, cycling and swimming. The Cooper Run is used most often to test cardiovascular
endurance.

Muscular strength is the amount of force a muscle can produce. Examples would be the
bench press, leg press or bicep curl. The push up test is most often used to test muscular
strength.
Muscular endurance is the ability of the muscles to perform continuous without fatiguing.
Examples would be cycling, step machines and elliptical machines. The sit up test is most
often used to test muscular endurance.

Flexibility is the ability of each joint to move through the available range of motion for a
specific joint. Examples would be stretching individual muscles or the ability to perform
certain functional movements such as the lunge. The sit and reach test is most often used to
test flexibility.

Body composition is the amount of fat mass compared to lean muscle mass, bone and
organs. This can be measured using underwater weighing, Skinfold readings, and
bioelectrical impedance. Underwater weighing is considered the “gold standard” for body fat
measurement, however because of the size and expense of the equipment needed very few
places are set up to do this kind of measurement.

Skill-related Fitness

Agility is the ability to change and control the direction and position of the body while
maintaining a constant, rapid motion.

Balance is the ability to control or stabilize the body when a person is standing still or
moving.

Coordination is the ability to use the senses together with body parts during movement.

Speed is the ability to move your body or parts of your body swiftly.

Power is the ability to move the body parts swiftly while applying the maximum force of the
muscles. Power is a combination of both speed and muscular strength.

Reaction Time is the ability to reach or respond quickly to what you hear, see, or feel.

FACTORS AFFECTS OF PHYSICAL FITNESS

Heredity - The genetic makeup of an individual.

Lifestyle - The general living. It refers to an individual’s socio-economic status

Body Type - Close to heredity factor, shape of the individual example. Ectomorphs (lean
build) cope well with endurance events.

Age - Capability tends to decline with age. However, the rate can be dramatically reduced
through regular exercise and activity.
Health Status - Performance can be severely affected by poor health.

Diet - It is important to establish healthy eating patterns to provide the body with sufficient
nutrients.

BENEFITS OF FITNESS

Help you control your weight. Along with diet, exercise plays an important role
in controlling your weight and preventing obesity. To maintain your weight, the calories you
eat and drink must equal the energy you burn. To lose weight, you must use more calories
than you eat and drink.
Reduce your risk of heart diseases. Exercise strengthens your heart and improves your
circulation. The increased blood flow raises the oxygen levels in your body. This helps lower
your risk of heart diseases such as high cholesterol, coronary artery disease, and heart
attack. Regular exercise can also lower your blood pressure and triglyceride levels.
Help your body manage blood sugar and insulin levels. Exercise can lower your blood
sugar level and help your insulin work well. This can cut down your risk for metabolic
syndrome and type 2 diabetes. And if you already have one of those diseases, exercise can
help you to manage it.
Help you quit smoking. Exercise may make it easier to quit smoking by reducing your
cravings and withdrawal symptoms. It can also help limit the weight you might gain when
you stop smoking.
Improve your mental health and mood. During exercise, your body releases chemicals
that can improve your mood and make you feel more relaxed. This can help you deal
with stress and reduce your risk of depression.
Help keep your thinking, learning, and judgment skills sharp as you age. Exercise
stimulates your body to release proteins and other chemicals that improve the structure and
function of your brain.
Strengthen your bones and muscles. Regular exercise can help kids and teens build
strong bones. Later in life, it can also slow the loss of bone density that comes with age.
Doing muscle-strengthening activities can help you increase or maintain your muscle mass
and strength.
Reduce your risk of some cancers, including colon, breast, uterine, and lung cancer.
Reduce your risk of falls. For older adults, research shows that doing balance and muscle-
strengthening activities in addition to moderate-intensity aerobic activity can help reduce
your risk of falling.
Improve your sleep. Exercise can help you to fall asleep faster and stay asleep longer.
Improve your sexual health. Regular exercise may lower the risk of erectile
dysfunction (ED) in men. For those who already have ED, exercise may help improve their
sexual function. In women, exercise may increase sexual arousal.
Increase your chances of living longer. Studies show that physical activity can reduce
your risk of dying early from the leading causes of death, like heart disease and some
cancers.
 Learning Task
Direction: Reflect on your daily activities and write them on the table below, Focus your
attention on activities that will help improve your Health and Skill Related Fitness and
maximize your body potential. After which, PERFORM the following daily routine/task
written below. Video record the following performance and send your video to your
teacher.

My Daily Routine / Tasks Health Related Components

1.
2.
3.
4.
5.

My Daily Routine / Tasks Skill Related Components

1.
2.
3.
4.
5.

Learning
Assessment
Direction: Read each statement carefully, select the correct answer from the options,
write the letter only.

1. Exercise is often described as training and should include:

a. exertion of the heart.
b. exertion of the muscles.
c. exertion of the lungs.
d. all of the above.
2. The components of health-related physical fitness are:
a. spiritual, physical, emotional, social, and intellectual health.
b. hand-eye coordination.
c. cardiorespiratory endurance, muscular strength, muscular endurance, flexibility,
and body composition.
d. cardiorespiratory fitness, muscular strength, muscular endurance and flexibility
3. Myocardial infarctions result from:
a. blockage of the coronary arteries.
b. increased heart rate.
c. increased blood pressure.
 d. electrical impulse abnormalities.
4. Exercise has been proven to:
a. reduce the risk of diabetes.
b. increase bone mass.
c. reduce cardiac injury during a heart attack.
d. all of the above.
5. Diabetes is a ____________ characterized by high blood sugar levels.
a. decrease in physical activity
b. disease that only affects women
c. metabolic disorder
d. dietary issue
6. Those individuals who are physically active have shown a ___% reduction in the magnitude
of cardiac injury during a heart attack when compared to non-physically active individuals.
a. 90
b. 66
c. 56
d. 20
7. Muscular endurance is defined as:
a. the ability of a muscle or muscle group to generate force repeatedly.
b. the ability of the heart to provide oxygen rich blood to the muscles.
c. an ability you are born with and cannot train.
d. peak ability of a muscle to generate force.
8. Cardiorespiratory endurance is also known as:
a. muscular endurance.
b. aerobic fitness.
c. flexibility.
d. none of the above.
9. The maximal ability of a muscle to generate force is:
a. optimal health.
b. strength training.
c. muscular strength.
d. muscular endurance.
10. Which is NOT a component of health-related physical fitness?
a. flexibility
b. balance
c. cardiorespiratory fitness
d. body composition