LEARNING OBJECTIVES:

1. Differentiate the health and skill related

fitness
2. Identify the recommended guidelines
for Cardiorespiratory Fitness
3. Adapt the healthy eating habits of an
individual
WHAT IS PHYSICAL FITNESS?
Good health or
physical condition,
especially as the
result of exercise
and proper
nutrition.
TYPES OF FITNESS
 HEALTH - RELATED PHYSICAL FITNESS

Cardiovascular fitness: the ability to exercise your entire body for long
periods of time.
Strength: the amount of force your muscles can produce.
Muscular endurance: the ability to use your muscles many times without
tiring.
Flexibility: the ability to use your joints fully through a wide range of motion.
Body fitness – composition: is the percentage of body weight that is made
up of fat when compared to other body tissue, such as bone and muscle.
SKILL - RELATED PHYSICAL FITNESS

Different sports require

different parts of skill -
related fitness.
Many sports require
several parts. For example,
a skater might have good
agility, but may not posses
good power.
Some people have more
natural ability in skill areas
than others.
Good health does not
come from being good in
skill-related fitness.
 AGILITY

Agility is the ability to change the position of your body

quickly and to control body’s movements. People
with good agility are most likely to be good at
activities such as: diving, soccer, ice skating,
wrestling, etc.
 BALANCE
• Balance is the ability to keep an upright
posture while standing still or moving. People
with good balance are most likely to be good
in activities such as gymnastics, ice skating,
rhythmic gymnastics, ski-jumping, surfing, etc.
 POWER

Power is the ability to use

strength and speed.
People with good power
might have the ability to
put the shot, throw the
discus, high jump, play
football, speed swim,
speed skate, etc.
REACTION TIME
Reaction time is the
amount of time it
takes to move once
you realize the need
to act. People with
good reaction time
are able to make fast
starts in track or
swimming, or to
dodge a fast attack in
fencing or karate.
 SPEED
Speed is the ability to perform a movement or cover
a distance in a short period of time. People with
leg speed can run fast, while people with good
arm speed can throw fast or hit a ball that is
thrown fast.
EXERCISE RECOMMENDATION FOR
CARDIORESPIRATORY FITNESS
(CRF)
 EXERCISE RECOMMENDATION FOR (CRF)
Frequency – refers to how often the exercise is done.
Intensity – refers to how hard the activity/exercise is.
Volume – refers to duration or how long the exercise will take.
Type – refers to a kind of activity or exercise.
Pattern – refers to a repeated sequence of movement
ideas/exercise.
Progression – refers to the way in which an individual should
increase the load.
 World Health Organization
and Department of Health (2009)
recommended three strategies to
address the nutrition problems and
practices of Filipinos that are
related to non-communicable
diseases (NCDs).

Three strategies with ABC as

the acronym, are the keys to
ensure optimal health and lower
the risk of NCDs :
Aim for the ideal body weight
Build healthy nutrition-related
practices
Choose foods wisely
 TIPS TO MANAGE WEIGHT THROUGH HEALTHY
EATING PHYSICAL ACTIVITY AND SLEEPING HABITS

• Avoid skipping breakfast

• Eat more fruits and vegetables
• Reduce your intake of sweets that range from sweetened beverages
• Increase your daily physical activity
• Getting a good night’s rest
THE FILIPINO FOOD PYRAMID
• According to the National Nutrition Council (2017), a
healthy diet is consistent with the principles of balance,
variety and moderation.
• The Filipino Pyramid Food Guide, developed by S. S.
Orbeta, and the Food, Nutrition and Research Institute
(FNRI) in 1997 and endorsed by the PASOO.
 SERVING SIZES
• A portion is the amount of food that you choose
to eat for a meal or snack at one time, whether
from a package, at home or while eating out.
 Equivalent portion sizes per meal (DOH: Pinggang Pinoy)
GO GROW GLOW GLOW
(RICE AND (FISH AND (VEGETABLES) (FRUITS)
ALTERNATIVES) ALTERNATIVES)
Any of the following: Any of the following: Any of the following: Any of the
• 1 ½ cups of cooked rice • 2 pieces(small size) medium following:
MALE • 6 pieces of small variety of fish • 1 ½ cups of cooked
pandesal • 2 slices of large variety of vegetables (e.g. • 1 medium size
• 6 slices of small loaf fish (e.g, bangus) malunggay, saluyot, fruit (e.g.
bread • 2 pieces of small chicken leg gabi leaves, talinum, dalanghita,
• 1 ½ cups of cooked • 2 servings of lean meat, 30 g ampalaya, kalabasa, saging, manga)
noodles (e.g.pansit) each (e.g. pork,chicken, beef) carrots, sitaw) • 1 slice of big
• 1 ½ medium pieces of • 2 pieces of tokwa, 6x6x2 cm fruit (e.g.
root crop (e.g. kamote) each papaya, pakwan)
• 1 piece of small chicken egg
and 1 piece of any food items
mentioned above

Any of the following:
FEMALE
• 1 cup of cooked rice
• 4 pieces of small
pandesal
• 4 slices of small loaf
bread
• 1 cup of cooked noodles
(e.g.pansit)
• 1 medium piece of root
crop (e.g. kamote)
Any of the following: Any of the following: Any of the
• 2 pieces(small size) medium following:
variety of fish • ¾ - 1 cup of cooked
• 2 slices of large variety of vegetables • 1 medium size
fish (e.g, bangus) (e.g. malunggay, fruit (e.g.
• 2 pieces of small chicken leg saluyot, gabi leaves, dalanghita,
• 2 servings of lean meat, 30 g talinum, ampalaya, saging, manga)
each (e.g. pork,chicken, beef) kalabasa, carrots, sitaw) • 1 slice of big
• 2 pieces of tokwa, 6x6x2 cm fruit (e.g.
each papaya, pakwan)
• 1 piece of small chicken egg
and 1 piece of any food items
mentioned above