PE
whether you have a desire to compete or perform at an
Introduction…
DEFINITION OF PHYSICAL FITNESS
•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 & leisure activities, to be healthy, to
resist hypokinetic diseases, and to meet emergency
situations.
•Physical fitness is generally achieved through
the following:
a. Proper nutrition,
b. Moderate-vigorous physical exercise
c. Sufficient rest
SKILL-RELATED FITNESS COMPONENTS
-involve skills that enhance one’s performance in dance or
sports events
-very important for athletes and performers
1.Agility– ability to change direction quickly
2.Balance– ability to control and keep the body stable
while standing or moving
3.Coordination– ability to use senses together with body
parts to perform movements accurately and smoothly
4.Power– ability to move body parts quickly while applying
maximum force of the muscles; speed + muscular
strength
5.Reaction Time– ability to respond quickly to what you
feel, hear or see
6.Speed– ability to perform a movement quickly.
HEALTH-RELATED FITNESS COMPONENTS
-involve skills that enable one to become and stay
physically healthy
-important for everyone, in all walks of life, regardless of
optimum level.
1.Cardiorespiratory endurance– ability of your heart and
lungs to pump blood and supply oxygen to the body
during physical activity over an extended period of time.
•helps relax blood vessel walls and lower blood pressure
•burns body fat and aids in weight loss
•lowers blood sugar levels,
•reduces inflammation,
•boosts mood,
•raises "good" cholesterol and lowers "bad" cholesterol
levels
2.Flexibility– ability to bend, twist or stretch easily, or do a
wide range of movements without feeling joint or muscular
pains.
•allows you to perform certain skills more efficiently,
•helps prevent injuries,
•improves posture,
•reduces low back pain,
•improves balance during movements,
•reduces joint pain
•helps maintain a wide range of motion
3.Muscular Endurance– ability of your muscle/s to do
continuous work over a long period of time.
- ability to repeat a movement over and over without
getting tired.
•helps prevent fatigue from work and other daily activities
•allows to achieve success and enjoyment in athletic and
recreational activities.
•enables one to live a more active lifestyle
4.Muscular Strength– ability of the muscle to exert force
against a resistance for a short period of time
•stronger tendons, ligaments and bones,
•reduced risk of falls and injury
•stimulates bone growth,
•improves balance and posture,
•reduces stress and pain in the lower back and joints.
Top 10 Reasons to Fitness Test
1. Get a Baseline — The initial fitness testing session can
give you an idea of where your fitness levels are at the
start of a program, so that future testing can be compared
to this and any changes can be noted.
2. Compare Results to Others — By comparing results to
others such as successful athletes in your sport or your
classmates, you can see the areas which need
improvement, and the fitness program can be modified
accordingly.
3. Identify Weaknesses and Strengths — You can
determine your strengths and weaknesses by comparing
fitness test results to other athletes in the same training
group, the same sport, or in a similar population group.
4. Design a Program — Once the areas of strength and
weakness have been identified, an appropriate training
program can de designed to workout efficiently and
maximize gains by concentrating your efforts on the areas
of greatest need.
5. Monitor Progress — Comparing fitness test results to a
baseline or previous test can be used to monitor your
changes in fitness. Testing sessions should be planned at
the beginning of a new training phase, and at least at the
end of each phase. The period between tests may range
from two weeks to six months. It usually takes a minimum
of 2-6 weeks to see a noticeable change in any aspect of
fitness.
6. Assess Goals — Specific and general fitness goals
should be set after the initial testing. By repeating the
tests at regular intervals, you can get an idea of the
effectiveness of the training program and whether your
goals are being achieved.
7. Provide Incentives — The incentive to improve can
often be provided by the 'goal' of a certain test score. By
knowing that they will be tested again at a later date, you
can aim to improve in that area.
8. Gain Entry — Workers in some industries are required
to undergo fitness assessments in order to gain
employment, especially in the armed forces.
9. Talent Identification — A general non-sport specific
testing battery can provide you with an idea of your basic
strengths and weaknesses, and from this you may find
you would be better suited to another sport which makes
better use of your strengths.
10. For Research — Fitness tests can be used to
determine the effectiveness of different interventions, for
example measuring and comparing the changes in fitness
after different training programs.
Exercise is key to good health. But we tend to limit
ourselves to one or two types of activity only.
People do what they enjoy, or what feels the most
effective, so some aspects of exercise and fitness are
ignored.
In reality, we should all be doing the 4 types of exercise.
4 TYPES OF EXERCISE
Aerobic exercise
Flexibility exercise
Strengthening exercise
Balance exercise
Aerobic exercise
Aerobic exercise, which speeds up your heart
rate and breathing is important for many body functions. It
gives your heart and lungs a workout and increases
endurance. If you're too winded to walk up a flight of
stairs, that's a good indicator that you need more aerobic
exercise.
“Aim for 115 minutes per week of moderate intensity
activity. “
2. Strengthening exercise.
As we age we lose muscle mass. Strength training builds
it back.
“Regular strength training will help you feel more
confident and capable of daily tasks like carrying
groceries, gardening, and lifting heavier objects around
the house.”
Strength training will also help you stand up from a chair,
get off the floor and go upstairs.
Remember, it's important to feel some muscle fatigue, at
the end of the exercise, to make sure you are working or
training the muscle group effectively .
3. Flexibility exercise
Stretching helps maintain flexibility. We often overlook
that in youth when our muscles are healthier, but aging
leads to a loss of flexibility in the muscles and tendons,
muscles shorten and don't function properly, that
increases the risk for muscle cramps and pain, muscle
damage strains at joint pain, and falling, and it also makes
it tough to get through daily activities, such as bending
down to tie your shoes.
“Aim for a program of stretching every day or at least
three or four times per week.”
Warm up your muscle first with a few minutes of dynamic
stretches, repetitive motions such as marching in place or
arm circles that gets blood and oxygen to muscles and
makes them amenable to change.
However, don't push a stretch into the painful range that
tightens the muscle and is counterproductive.
4. Balance exercise
Improving your balance, make you feel steadier on your
feet and helps prevent falls. It's especially important as we
get older. When the systems that help us maintain
balance our vision, our inner ear and our legs, muscles
and joints, tend to break down.
“Typical balance exercise include standing on one foot, or
walking heel to toe with your eyes open or close.”
Putting it all together.
Ideally you should include all four types of exercise in
your workouts, but that doesn't mean you have to do four
separate workouts, you can combine some exercises
together like strength and balance training.
For example, you could do bicep curls while standing on
one leg. Some work out such as yoga, incorporate
strength, flexibility and balance exercises.
A sample workout might include running or walking briskly
for 30 minutes on a treadmill for aerobic exercise, then
doing strength and balance exercises combined and
finishing by doing some static stretches your exercise
program should include a bit of all four types of exercise.
Principles of exercise
various resources suggest different principles of exercise.
Some say there are 10 others say seven and others say
there are five exercise principles.
However, they all boil down to a single and unifying
importance to understand how the body works and
responds to exercise without the knowledge of the
principles of exercise, we would not know how to
exercise, effectively
1. Individualization.
What works for one person may not work for the next.
People respond differently to exercise so in order to
maximize the benefits, fitness programs, and should be
built around the person's needs and capabilities.
2. Specificity.
Your body is a remarkably adaptive organism.
Your body will adapt to any form of exercise, stress is
exposed to however adaptions your body will make a
specific to the types of exercise, stress, to which it is
exposed.
For example, to become a better runner you have to
implement regular running into your program. Although
swimming is a great exercise, it won't improve a two mile
run time as much as a running program will.
3. Variety
Even the most perfect exercise program will become stale
after a while.
Try breaking away from traditional exercise, on occasion,
adding variety will also increase your motivation and
progress, your muscles have memory cells that may
become unresponsive if they are not sharp occasionally
with a change in routine.
For example, go for a hike or play a game of badminton.
They're equally as effective as structured exercise.
Engaging in a variety of exercise will also prevent
overtraining getting injured or reaching a blood to
“plateau”
4. Rest and recovery
Overload without recovery can result in a relation in a
reduction in fitness,.
Optimal adoption was the result requires recovery time. It
is only during the recovery phase days between workouts
that the body is able to change and adapt to the stress of
the workout exercise causes the breakdown of tissues in
your body when you rest, eat and sleep, your body goes
through a rebuilding phase called anabolism training too
hard and too often means that your body is rarely
anabolic.
Recovery can be improved in a variety of ways, such as
effective nutrition and hydration, like aerobic exercise and
stretching sessions.
Example, after a hard day of exercise training, give
yourself an easier training day or rest day that they after.
If you engage in a highly intense running on Monday,
follow up with moderate intensity biking on Tuesday.
Likewise, if you perform heavy weight lifting on
Wednesday, take a day off or work an alternate muscle
group on Thursday.
5. Reversibility.
If you don't use it, use it.
Unfortunately you cannot store fitness, if you take a
prolonged break from your regular workouts, your body
will begin to revert to its retained state. This does not
happen overnight, but takes a few weeks of inactivity.
Example, a short break, of a week or so doesn't have a
significant effect on your fitness but longer breaks will
result in a steady decline in both strength and
cardiovascular fitness to maintain your fitness levels over
time, you must be consistent in your training efforts.
6. Progression
To become fitter and or stronger work a little bit harder
from one workout week to the next.
For the body to keep adapting to exercise the stress is
placed under should progressively progressively increase,
therefore the intensity and loads should continually
increase over time, similar to overload, stress can be
gradually increased using the FITT principle.
Example, gradually increase your exercise intensity, how
hard you work, and or duration, how long you work out in
order to improve your fitness levels.
If your fitness goals are centered on losing weight 30
minutes of leisure were walking leisure walking won't cut it
as you will not bring a sufficient amount of calories.
However, if you walk at a more moderate pace for 60 or
more minutes, you will burn the calories necessary for
achieving your weight level, weight loss goals.
7. Overload
Exercise should overload the body in order for positive
adoption to occur.
The amount of work you perform during any exercise
session should exceed the normal demands that you
place on your body.
Example, if you walk to school at a four km for our base
treadmill walking at the same pace during an exercise
session won't be of much benefit to you, but if you add a
12% incline to your treadmill walk you can successfully
overload your body and achieve the result you're looking
for.
Overload is accomplished by using the FITT principle to
make the body do more than it has done before.
 FITT principle
F - frequency, how often you exercise
I - intensity, how hard you exercise
T - time, how long you exercise
T - type What kind of exercise
The amount of work you perform during any exercise
session should exceed the normal demands that you
place on your body.