HEALTH OPTIMIZING

PHYSICAL EDUCATION
H.O.P.E

EXERCISE FOR FITNESS

I.PRE-ASSESSMENT
• DIRECTION: Based on your prior knowledge, answer the
following questions.
Group 1 . What is Physical Fitness ?

Group 2. Describe a person who is physically fit. How do

you know that a person is physically fit ? What can he do ?
What does he/she eat?

Group 3. Explain/React to this quote by Jim Rohn : “ Take

care of your body , it is the only place you have to live.”

Group 4. What come to your mind when you

see/hear/read “Physical fitness” ?
 Fitness
is defined as good health, especially good
physical condition resulting from exercise
and proper nutrition.
 Physical Fitness
-Is a state of good health and well-being of an
individual.
-is a set of abilities that one possesses in order to
perform physical activities.
How can you be physically
fit?
Through exercise. Exercise is “a type of
physical activity consisting of planned,
structured and repetitive bodily
movement”.
3 Major Components of Physical
Fitness
1.Health-related physical fitness
(HRPF) consists of those specific
components that have a relationship
with good health, or a lower risk of
illness, particularly hypokinetic
diseases and conditions.
This include :
A. Cardiorespiratory endurance (CRE)-
is a measurement of how well your
heart , lungs and muscles work
together to keep your body active
over an extended period of time.

i. Carotid pulse - by placing the

index and middle fingers on the neck
to the side of your windpipe.

ii. Radial pulse- located on the inside

of the wrist near the side of your
thumb.
B. Body composition
– is used to describe the
percentages of fat, bone
water, and muscle in
human bodies.
C. Muscular endurance- is the
ability of a muscle to exert
force against resistance.
D. Flexibility – is a range
of motion in a joint or
group of joints or the
ability to move joints
effectively through a
complete range of
motion.
Stretching is a form
of exercise that can lead
to an increase in
flexibility.
2. Skill-related physical fitness (SRPF) pertains to
components related with learning motor skills
quickly and the ability to achieve a high level of
performance in sports.
This includes :
i. Agility - the ability to change direction quickly
while the body is in motion. For example, changing
directions to hit a tennis ball. (Football & Basketball)
ii. Balance- the ability to keep an upright posture
while standing still or moving. For example, in-line
skating & stretching.
iii. Coordination - the ability to use different parts of
the body together smoothly and efficiently. For
example, dribbling a basketball.
iv. Power - the ability to perform one
maximum effort in a short period of time
as possible. Example volleyball players
getting up to the net and lifting their
bodies high into the air.

v. Reaction time - the ability to react or

respond quickly to what you hear, see, or
feel.
vi. Speed -the ability to perform a
movement in a short period of time.
3. Physiological fitness relates to biological systems that
are influenced by one’s level of habitual physical activity.
This include:
i. Metabolic Fitness (Met F)- positive state of the
physiological systems commonly associated with reduced
risk of chronic disease such as diabetes and heart disease.
ii. Morphological Fitness (MorF) -A non-performance
component of physical fitness related to body
composition factors such as body circumferences, body
fat content and regional body fat distribution.
iii. BI (Bone Integrity)-Term refers to the ability of a bone
to function as component of the whole body, sustaining
anticipated loads.
 The three components of physical
fitness can be directly affected by our
diet (what we eat) and the amount of
physical activity we do.
 EXHAUST ACTIVITY
Write all the physical activities that you perform regularly.
Example. Lifting weights
playing sports
washing the dishes
 Three types of Physical
Activities
1. AEROBIC– moves your large muscles, such as those in your
arms and legs . Aerobic activities make your heart beat faster
than usual. Regular aerobic activity strengthens your heart
and lungs.
Example: walking, running, swimming, bicycling ,
dancing , sports such as basketball and soccer
2. MUSCLE- STRENGTHENING activities– improves
strength, power and endurance of muscles.
Example: doing push-ups, pull-ups and sit-
ups, lifting weights, climbing the stairs , digging the
garden
3. BONE- STRENGTHENING activities – helps
your bones grow and keeps them strong .
Example: jumping ,skipping , hopping
 Short Quiz
Write you answers on a ½ crosswise sheet of paper.

1.– 3. Give the three Major components of Physical Fitness.

4.- 6. Three types of Physical Activity
7. A disease related to or caused by, insufficient activity and
lack of regular exercise.
8. A type of physical activity consisting of planned, structured
and repetitive bodily movement.
9. It is a state of good-health and well being of an individual.
10. Give at least one type of cardio respiratory endurance.