Republic of the Philippines

CAMARINES NORTE STATE COLLEGE

F. Pimentel Ave, Daet, Camarines Norte – 4600, Philippines

COLLEGE OF BUSINESS AND PUBLIC ADMINISTRATION

PHYSICAL FITNESS
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Introduction

Physical Fitness is the primary specific objective in teaching physical education Physical Fitness is a
personal responsibility and a universal concern. In whatever activities and undertakings, you do, your fitness
should always be taken into account. If you are to perform them effectively and efficiently, Fitness is not only
for athletes, sportsmen, PE Teachers and Fitness Instructors but also a concern for students, parents and
other members of our community. We must address the very basic requirement of such goal the sustaining
base of any endeavor we undertake.
This unit will provide basic information about fitness and its benefits to one’s health.
The best way to understand the relationship of exercise and physical fitness would be to define
physical fitness.
WHAT IS PHYSICAL FITNESS?
1. Physical Fitness is the primary specific objective in teaching physical education. According to Safrit
(EVIZA 2007), It is the ability to carry out daily tasks with vigor and alertness, without undue fatigue,
and with ample energy to enjoy leisure time with pursuits and to meet unforeseen emergencies.
2. Andin (1999) – Physical Fitness is the ability to perform one’s daily tasks efficiently without undue
fatigue but with extra “Reserve” in case of emergency.
3. According to Virginia Oyco, Physical Fitness is the ability of an individual to perform one’s daily
activities efficiently without undue fatigue, reduce the risk of health problems and with extra “reserve”
in case of emergency.
4. Physical Fitness is defined as “A Physical State of well-being that allows people to perform daily tasks
or activities with vigor, reduce the risk of health problems related to lack of exercise and establishes
a fitness base for participation in a variety of physical activities”(American Association of Health,
Physical Education Recreation and Dance – AA Phperd)
5. The ability of an individual to perform one’s daily activities efficiently without undue fatigue, reduce
the health problems and has still reserve energy in times of unforeseen circumstances. 6. Physical
Fitness is the ability of an individual to perform one’s daily activities efficiently without undue fatigue,
reduce the risk of health problems and with an extra energy in case of unforeseen emergency.

COMPONENTS OF PHYSICAL FITNESS

There are two basic components of Physical Fitness (The Health-Related components pertains to the
total functioning of the body).
A Health-related Physical Fitness involves the components of Physical Fitness (that relates to good
health) that pertains to the total functioning of the body that relates to good health.
1. Cardio Respiratory Endurance – Defined as the body’s ability to deliver oxygen and nutrients to
all of its vital organs in order to sustain prolonged rhythmical exercise (McgilynErpo) by definition,
cardio respiratory endurance (cre) is probably the most important fitness component because
oxygen consumption is a clear indicator of physiological well-being (Robbins, Powers and Burgees
2002). The ability of the heart and lungs to function efficiently and effectively over a prolonged period
of time.
2. Muscular Strength – Health related component of physical fitness that refers to the ability of the
muscle to exert force maximal force against a resistance. (Robbins, Powers and Burgees 2002)

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 Republic of the Philippines
CAMARINES NORTE STATE COLLEGE
F. Pimentel Ave, Daet, Camarines Norte – 4600, Philippines

COLLEGE OF BUSINESS AND PUBLIC ADMINISTRATION

3. Muscular Endurance – Is defined as the ability of the muscle to exert repeated force against a
Summ(Robbins, Powers and Burgees 2002) this maybe
resistance or to sustain a muscular contraction
characterized by activities of low intensity and with a longer duration.
Activity test to measure muscular endurance
1. Abdominal curl-ups
2. Push ups
3. Modified push-ups
4. Pull-ups
Source: www.liveawesome.com
4. Flexibility – Is defined as the movement of a joint through a full range of motion (ROM)(Robbins,
and Burgees 2002). Flexibility is typically measured in the field with activities such as sit and reach.
It involves Four basic movements namely:
1. Flexion – bending a body segment
2. Extension – straightening a body segment
3. Abduction – moving a limb away from the body.
4. Adduction – moving a limb toward the body.

5. Body Composition – Refers to the ratio between lean tissue and fatty tissue in the body. Lean tissue
(or fat-free mass) includes muscles, Bones, Organs, and connective tissue.
Source: Physiographic.com
http://www.healthfitgolf.com/cmsAdmin/uploads/shoulder.abduction.jpg
Ways to measure Body consumption

1. Body Mass Index (BMI) computation:

Body mass index (BMI) describes weight for height and uses the formula: BMI = Weight (Kg / Height
(m2)
2. Waist Hip ratio (WHR) – Refers to the percentage of fat at the abdominal area region. The formula is
W/H9 where a WHR of 1.0 or greater in men of 0.8 or greater for women is indicative of android
obesity and an increased risk for obesity related disorders (Panlasigui, Leonora 2005)

B. Skill Related Components

Skill related components involves the components of physical fitness that relate to enhance
performance in sports and motor skills. Skill related components are assessed with performance measures.
1. Speed – Is the ability to perform a movement in a short period of time (Lacy &Hastad 2007) There
are many types of speed such as running speed, swimming speed and speed of a hand or foot
movement.
2. Agility – is defined as the ability to rapidly and accurately change the position of the body in space.
(Lacy &Hastad 2007).
3. Power – Is the ability to exert maximum force in a minimum length of time (Lacy & Hastad2007).
Activity test to measure power: a.Vertical jump b. Standing Long Jump c. Softball Throw for distance
Source: www.progolferclub.com

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 Republic of the Philippines
CAMARINES NORTE STATE COLLEGE
F. Pimentel Ave, Daet, Camarines Norte – 4600, Philippines

COLLEGE OF BUSINESS AND PUBLIC ADMINISTRATION

Power is considered to be a combination of strength and speed. It is also defined as the ability to exert
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muscle force quickly. For this reason, power is a combination of skill and health related physical fitness.
5. Balance – is a skill related component that pertains to the maintenance of equilibrium while
stationary.
6. Coordination – is the ability to integrate senses together with the body parts to produce accurate,
smooth, and harmonious body movement.
7. Reaction time – is a time required to initiate a movement of various body parts as a result of a
given stimulus
SPECIFIC COMPONENTS OF PHYSICAL FITNESS
Organic Vigor - refers to the soundness of the heart and lungs which contributes to the ability to resist
disease.
Endurance - is the ability to sustain long continued contractions where a number of muscle groups are used;
the capacity to bear or last long in a certain task without undue fatigue.
Strength - is the capacity to sustain the application of force without yielding or breaking; the ability of the
muscles to exert efforts against resistance.
Power - refers to the ability of the muscles to release maximum force in the shortest period of time.
Flexibility - is the quality of plasticity, which gives the ability to do a wide range of movement.
Agility - is the ability of the individual to change direction or position in space with quickness and lightness
of movement while maintaining dynamic balance.
Balance - is the ability to control organic equipment neuro-muscularly; a state of equilibrium.
Speed - is the ability to make successive movements of the same kind in the shortest period of time.
Coordination - is the ability to integrate the body parts to produce smooth motion.

CHALLENGE YOUR SKILL.

Activity 1. 5 Minutes Exercise Routine
Direction: Create and design an 5-Minute exercise routine that involves the components of physical fitness.
After creating your own exercise routine, record yourself performing it. If you want to improve your skills
and be physical active and healthy, you can performed your exercise routine daily.

The exercise routine must:

1. Improves all components of fitness;

2. Customized for your needs and goals;
3. Have measurable result;
4. Be time efficient and space conscious and
5. Minimize the chance of injury

“Exercise not only changes your body. It changes your mind, attitude and your mood”

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