MOVE

MENT
ENHA
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UNIT 2B 101
Componen
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Physical
UNIT 3
Fitness
Common
Movement
Injuries
 UNIT 2B- PHYSICAL FITNESS TEST

Physical fitness 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.

Physical fitness is a state of well-being with low risk of premature health problems and

energy to participate in a variety of physical activities.

Fitness is commonly defined as the capacity to carry out the day’s activities without

undue fatigue.

  Importance of Physical Fitness

1. You’re more likely to live a long and healthy life. Regular exercise reduces the risk of

developing heart disease, high blood pressure, high cholesterol, type 2 diabetes and certain

types of cancer. It also reduces the risk of having a stroke. In one eight-year study of more

than 20,000 men, those who were lean but unfit had twice the risk of death as those who were

lean and fit.

2. You’ll have more energy, strength and stamina. People who complain that they don’t have

enough energy to exercise fail to realize that working out gives you energy. In one study,

middle-aged women who lifted weights for a year became 27% more active in daily life than

before they started lifting weights. Regular exercise also increases your strength.

3. You’ll keep excess body fat off. If you try and lose weight, simply by dieting. You’ll lose some

muscle along with any body fat you lose and you’ll slow down your metabolism. If your weight

loss program includes exercise, you’ll lose body fat without losing muscle and without slowing

down your metabolism. If you’re currently at a healthy weight, regular exercise will help you

avoid putting on excess body fat in the future. 

4. You’ll keep your bones strong. Both men and women start losing bone mass around age 35.

lifting weight can not only stop the loss of bone mass, but in some cases it can even reverse it.

This drastically reduces the risk of osteoporosis. Weight bearing exercises like walking and

running also help keep bones strong.

5. You’ll prevent or reduce low back pale. Strengthening your abdominal and lower back

muscles can help prevent low back pain, and it can also reduce discomfort if you already

suffer from this pain. You might also be able to avoid back surgery by strengthening your

abdominal and lower back muscles.

6. You’ll keep excess body fat off. Multiple studies have confirmed that regular exercise is one of

the best things you can do for your mind. Regular exercise improves brain function, which

helps prevent dementia and Alzheimer’s disease.

7. You’ll improve your mood. A large amount of research shows that you have a better sense of

well-being following a workout. Thanks to chemicals released in the brain during exercise,

feelings of depression, anxiety, stress and anger are diminished during workout.

8. You’ll get sick less often. Both aerobic exercise and weight lifting strengthen the immune

system. The stronger your immune system, the less often you’ll get sick.

9. You’ll sleep better People who exercise regularly fall sleep faster and wake up less often

during the night than people who are sedentary.

10. You’ll enjoy life more. Life is much more enjoyable when you’re fit and health. You look good

and you feel good, and you’re more productive in everything you do.

Why is physical fitness important? Because many common health problems are the

result of a sedentary lifestyle and they can be minimized or prevented by improving your

physical fitness.
COMPONENTS OF PHYSICAL FITNESS

Physical fitness comprises two related concepts: general fitness (a state of health and

well- being), and specific fitness (a task-oriented definition based on the ability to perform

specific aspects of sports or occupations). Physical fitness is generally achieved through

correct nutrition, exercise, hygiene and rest.

Components of Physical Fitness

Health Related Components Skill Related Components

These factors that are related to These aspects of fitness form

how well the systems of your the basis for successful sport or

body work. activity participation

• Cardiovascular Fitness: the • Speed: The ability to move

ability of the circulatory quickly from one point to

system (Heart and Blood another in a straight line.

vessels) to supply oxygen to PFT- 10-meter Shuttle Run

working muscles during

exercise. • Agility: The ability of the

PFT- 3 Minute step Test body to change direction

quickly

•Body composition: the PFT-Hexagon Agility Test

relative percentage of body fat

compared to lean body mass • Balance: The ability to

(muscle, bone water, etc. maintain an upright posture

BMI (Body Mass Index) while still or moving

PFT- Stork stand Test

• Flexibility: the range of

movement possible at various • Coordination: Integration

joints. with hand and/or foot

PFT- Sit and Reach, Zipper movements with the input of

Test the senses.

PFT- Paper Juggling

 •Muscular strength: the

amount of force that can be •Reaction Time: Amount of

produced by a single time it takes to get moving.

contraction of a muscle. PFT- Stick Drop Test

PFT- Curl-ups, Push up

• Power: The ability to do

•Muscular endurance: the strength work at an explosive

ability of a muscle group to pace.

continue muscle movement PFT- Standing Long Jump

over a length of time.

PFT- Burpees, Plank

UNIT 3- WORK-OUT INJURIES AND PREEVENTION

A workout injury can happen to anyone, no matter your experience or fitness level. Even

walking can cause an injury.

 But you can significantly cut your risk of getting hurt by following certain workout precautions.

Common Workout Injuries

People hurt themselves in all kinds of ways

when they work out. Common workout

injuries include:

 Muscle pull and strain

  Sprained ankle

 Shoulder injury

  Knee injuries

 Shin splint

  Tendinitis

 Wrist sprain or dislocation

Preventing Workout Injuries

Here are guidelines for avoiding injuries during your workout:

Warm-up and cool-down. Every workout should begin with a warm-up and end with a

cool-down period. A warm-up helps your body get ready for exercise. It gradually increases your

heart rate and loosens your muscles and joints. Some ways to warm up:

 Ride an exercise bike

 Jump rope

 Jog in place for 5 to 10 minutes

A cool-down after you work out is important to slowly bring your heart rate back to normal.

Walking for 5 to 10 minutes after you work out is one way to cool down.

Stretch. Do dynamic stretching before and after you work out. This will help increase

flexibility. Research is conflicting as to whether it can also help prevent injury, It's best to stretch

after you warm up and cool down.

Ease into it. When you begin an exercise routine or start a new workout program, start

slowly. Then gradually build up the intensity, duration, and frequency

 Some of the Biggest Exercise Myths, Debunked by Science and Health Experts

1. Myth: Fat can turn into muscle and muscle can turn into

fat.

Fact: You can burn  fat and build muscle (sometimes even with

the same routine!), just like you can gain fat and lose muscle. But

make no mistake, fat and muscle are two different types of tissue,

and you can't turn one into the other.

2. Myth: Early morning is the best time

to work out.

Fact: Working out first thing in the

morning is a great method for kickstarting

your metabolism—and as a bonus, you

needn't worry about slating in an

inconvenient workout later in the day. As such, many people swear by the practice. But,

according to a 2019 study published in the Journal of Physiology, working out between 1 p.m.

and 4 p.m. is just as effective as working out early in the morning. It all depends on if you're

naturally a morning person or not.

3. Myth: Workouts should be at least an hour.

Fact: According to a 2012 study in the Journal of

Physiology, folks who exercised for only 30 minutes can

show the same gains as folks who exercise for an hour—or

better! On average, the study subjects who exercised for

30 minutes a day lost eight pounds in three months, while

those who exercised for a whole hour only lost six pounds.

Common Types of Injuries

 Muscle sprains and strains

 Tears of the ligaments that hold joints together

  Tears of the tendons that support joints and allow them to move

 Dislocated joints

 Fractured bones, including vertebrae.

Other Exercise-Related Injuries

 Bruise. Characterized by pain, swelling, and discoloration of the skin.

 Heat Cramps. Characterized by cramps, spasms and muscle twitching in the legs,

arms, and abdomen.

 Heat Stroke. Characterized by the hot/dry skin, no sweating, cold/clammy skin,

weak/rapid pulse, weakness, and headache.

 Muscle cramps. Characterized by pain and spasm.

 Muscle soreness and stiffness. Characterized by pain and tenderness of muscles.

 Side Stitch. Characterized by pain on the side of the abdomen below the rib cage.

Sprains and strains

A sprain is a stretch or tear of a ligament, the band of connective tissues that joins the end

of one bone with another. Sprains are caused by trauma such as a fall or blow to the body that

knocks a joint out of position and, in the worst case, ruptures the supporting ligaments.

A strain is a twist, pull, or tear of a muscle or tendon, a cord of tissue connecting muscle to

bone. It is an acute, noncontact injury that results from overstretching or over contraction.

Symptoms of a strain include pain, muscle spasm, and loss of strength.

Knee Injuries

Knee injuries can range from mild to severe. Some of the less severe, yet still painful and

functionally limiting, knee problems are runner's knee (pain or tenderness close to or under the

knee cap at the front or side of the knee), iliotibial band syndrome (pain on the outer side of the

knee), and tendinitis, also called tendinosis (marked by degeneration within a tendon, usually

where it joins the bone).

More severe injuries include bone bruises or damage to the cartilage or ligaments. There

are two types of cartilage in the knee. One is the meniscus, a crescent-shaped disc that absorbs

shock between the thigh (femur) and lower leg bones (tibia and fibula).

Shin splints

Although the term "shin splints" has been widely used to describe any sort of leg pain

associated with exercise, the term actually refers to pain along the tibia or shin bone, the large

bone in the front of the lower leg. This pain can occur at the front outside part of the lower leg,

including the foot and ankle (anterior shin splints) or at the inner edge of the bone where it meets

the calf muscles (medial shin splints). Shin splints are primarily seen in runners, particularly

those just starting a running program.

Achilles tendon injuries

An Achilles tendon injury results from a

stretch, tear, or irritation to the tendon connecting

the calf muscle to the back of the heel. These

injuries can be so sudden and agonizing that they

have been known to bring down charging

professional football players in shocking fashion.

The most common cause of Achilles tendon tears is

a problem called tendinitis, a degenerative condition caused by aging or overuse. When a tendon

is weakened, trauma can cause it to rupture.

Fractures

A fracture is a break in the bone that can occur from either a quick, one-time injury to the bone

(acute fracture) or from repeated stress to the bone over time (stress fracture).

Acute fractures: Acute fractures can be simple (a clean break with little damage to the surrounding

tissue) or compound (a break in which the bone pierces the skin with little damage to the surrounding
tissue). Most acute fractures are emergencies. One that breaks the skin is especially dangerous because

there is a high risk of infection.

Stress fractures: Stress fractures occur largely in the feet and legs and are common in sports that

require repetitive impact, primarily running/jumping sports such as gymnastics or track and field. Running

creates forces two to three times a person's body weight on the lower limbs.

The most common symptom of a stress fracture is pain at the site that worsens with weight-bearing

activity. Tenderness and swelling often accompany the pain.

Dislocations

When the two bones that come together to form a joint become separated, the joint is described as being

dislocated. Contact sports such as football and basketball, as well as high-impact sports and sports that

can result in excessive stretching or falling, cause the majority of dislocations. A dislocated joint is an

emergency situation that requires medical treatment.

The shoulder joint

The joints most likely to be dislocated are some of the hand joints. Aside from these joints, the joint

most frequently dislocated is the shoulder. Dislocations of the knees, hips, and elbows are uncommon.

What's the Difference Between Acute and Chronic Injuries?

Regardless of the specific structure affected, sports injuries can generally be classified in one of two ways:

acute or chronic.

Acute injuries

Acute injuries, such as a sprained ankle, strained back, or fractured hand, occur suddenly during activity.

Signs of an acute injury include the following:

 sudden, severe pain

 swelling
  inability to place weight on a lower limb

 extreme tenderness in an upper limb

 inability to move a joint through its full range of motion

 extreme limb weakness

 visible dislocation or break of a bone.

 chronic injuries

Chronic injuries usually result from overusing one area of the body while playing a sport or exercising

over a long period. The following are signs of a chronic injury:

 pain when performing an activity

 a dull ache when at rest

 swelling.

What Should I Do if I Suffer an Injury?

Whether an injury is acute or chronic, there is never a good reason to try to "work through" the pain

of an injury. When you have pain from a particular movement or activity, STOP! Continuing the activity

only causes further harm.

RICE METHOD

 Rest. Reduce regular exercise or activities of daily living as needed. If you cannot put weight on an ankle

or knee, crutches may help. If you use a cane or one crutch for an ankle injury, use it on the uninjured side

to help you lean away and relieve weight on the injured ankle.

 Ice. Apply an ice pack to the injured area for 20 minutes at a time, four to eight times a day. A cold pack,

ice bag, or plastic bag filled with crushed ice and wrapped in a towel can be used. To avoid cold injury

and frostbite, do not apply the ice for more than 20 minutes. (Note: Do not use heat immediately after an

injury. This tends to increase internal bleeding or swelling. Heat can be used later on to relieve muscle

tension and promote relaxation.)

 Compression. Compression of the injured area may help reduce swelling. Compression can be achieved

with elastic wraps, special boots, air casts, and splints. Ask your health care provider for advice on which

one to use.

 Elevation. If possible, keep the injured ankle, knee, elbow, or wrist elevated on a pillow, above the level

of the heart, to help decrease swelling.