1.

Physical – improves the body physique as well as organ and organ system functions
2. Emotional – develops self-esteem, self-confidence, and discipline
 Helps one to participate actively in fitness and wellness related acitivities
3. Mental – develops playing strategies and critical thinking in order to understand
sports rules and regulations
4. Social – promotes cooperation and camaraderie, unity, teamwork, and the like
 Showcases the art of winning and acceptance of defeat

Ability of an individual to perform task

successfully, effectively, and efficiently without
undue fatigue

Benefits of Fitness Exercise Components

1. Longer and healthy life

2. Improves organ and organ
functions
3. Developes body physique
4. Improves body metabolism
5. Enhances body performance
6. Sustains recommended
weight
7. Prevents diseases
abnormalities
8. Boosts energy levels
9. Manages stress and discomfort
10. Promotes psychological well-
being
11. Enhances quality of life
12. Improves the immune system
13. Develops social skills
14. Stimulates brain activity
1. Health-Oriented Components – good
body fitness
a. Body composition – percentage of
fat and fat-free mass of the body
b. Cardio-Respiratory Endurance –
body ability to participate in prolonged
physical activities
and c. Flexibility – extend body part in a
full range of motion
d. Muscular Endurance – use of
muscles repeatedly for a long
time
e. Muscular Strength – utilize
muscle force into a single to few
contractions
2. Skill-Oriented Components – sports-
related fitness
a. Agility – change direction within a
short period of time
b. Balance – ability to maintain body
equilibrium
c. Body Coordination – a series of
muscle contraction to create a
motion
d. Power – ability to produce
maximum muscle force
e. Speed – ability to perform
continuous movements quickly
f. Reaction Time – time elapsed
between a stimulus as reaction
Dimensions of Wellness
 Physical – to strengthen over-all
physical health and engage in
appropriate physical activities
 Planetary – to protect one-self from
environmental hazards and to
minimize negative impact on the
environment
 Psychological – to deal constructively
with emotions, optimist self-concept,
and develop positive qualities
 Intellectual – to provide critical
analysis of situations
 Social – to develop meaningful and
interpersonal relationship with family,
and others
 Spiritual – to develop guiding
principles, beliefs, values, and faith
 Occupational – the application of allied
health and sciences

  The term aerobic means “with oxygen”
 Aerobic fitness is also called “cardio-exercise on gym lingo”
 An activity which you can do for more than just a few minutes while your
heart, lungs, and muscles are working overtime
 Engaging to this activity will help stimulate heart rate and breathing rate to
increase

Benefits of Aerobic 7. Weight regulation Examples of Aerobic

Fitness 8. Healthy immune system Fitness
1. Cardiovascular 9. Improves cognitive 1. Brisk walking
health performance 2. Running
2. Lowers blood 10. Improves your mood 3. Spinning
pressure 11. Better balance and 4. Hiking
3. Regulates blood agility 5. Swimming
sugar
6. Dancing
4. Reduces the risk of
7. Kickboxing
asthma
8. Cycling
5. Reduces chronic pain
9. Cardio muscles
6. Treatment for
insomnia 10. Heavy cleaning

Known as “without oxygen”

Exercises that lead someone to be out of breth 1. Sprinting
due to intense work-out or activity
2. Lifting heavy-
object
Composed of series of assessment designed
to measure and evaluate one’s ability and is a
standardized test.

Things to Consider

1. General Health Evaluation

a. PAR-Q Health Evaluation – composed of 7/more health related
questions
2. Body Composition Testing
a. Bioelectrical Impedance Analysis – electrons in the body
b. Body Mass Index – general calculation of body fats
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c. Skinfold Measurement – to know how much body fat in a skinfold
3. Cardiovascular Endurance Testing
a. 12-minute run test
b. Exercise stress
c. VO2 Max Testing
4. Strength and Endurance Test
5. Flexibility Testing
a. Shoulder Flexibility
b. Sit-and-Reach Testing
c. Trunk Lift Testing

Components of Physical Exercise

Training
1. Warm-up
2. Physical Core Exercise
3. Cool down
 Pertain to a set of rules and regulations that
should be carefully followed

General Types Mode of Exercise 5. Cross Training –

1. Aerobic Training – 1. Istonic Exercise combination of
requires oxygen – physical training differnet physical
2. Resistance Training for muscle tones activities
2. Isometric Exercise (Triathlon)
– focuses in the
– static 6. Interval Training
development of – exercises with
contraction of
muscles; strength rest period
muscles
training 3. Isokinetic 7. Core strength
exercise – uses Training –
equipments develops
4. Circuit Exercise abdominal, hip,
– done through a and spine muscle
sequence or cycle

FITT Principle

Used to guide an individual who is into fitness plan

1. Frequency – refers to the number of repetitions

2. Intensity – the degree or percentage of effort
3. Type – kind of exercise
4. Time – the duration

Sports Training Principle

One is required to have both knowledge and skills for the sport
you are into

1. Specificity – one should have specific skills for a specific sport

2. Overload – do what is beyond what one can actually do
3. Progression – one should start slowly` and gradually
4. Variation – variety of training
5. Reversibility – if one stopped then the improvements will be reversed
6. Adaptation – when one’s body becomes familiar as they continue