PHYSICAL

FITNESS
Topic

Physical Fitness

Benefits of Physical Fitness

Training Principles and Components

of Physical training
 PHYSICAL FITNESS - is the ability of the body’s
systems to function efficiently and
effectively. Individuals who are
physically fit have the ability to
“carry out daily tasks with vigor and
alertness, without undue fatigue,
and with ample energy to enjoy
leisure-time pursuits and to meet
unforeseen emergencies.

https://images.app.goo.gl/eh2E9Dg77LBMgRQVA
Bucher, C.A., & Wuest, D.A. (2009). Foundation of Physical Education, Exercise Science, and Sport: Sixteenth Edition. New York NY 10020, McGraw-Hill Companies, Inc.
 HEART,
BONES LUNGS ARTERIES
AND AND
JOINTS BLOOD

IMPACT SPECIFIC HEALTH BENEFITS OF

PANCREAS
OF
EXERCISE
REGULAR PHYSICAL ACTIVITY & AND
COLON
IMPACT OF EXERCISE

BRAIN SUBCUTANEOUS
FAT TISSUES
MUSCLES
 JOINTS
o Increases range of motion
o Reduces the pain and swelling of arthritis

BONES
o Improve or Increases bone density
o Strengthens bones
o Decreases risk of osteoporosis

https://images.app.goo.gl/RW3manQZjQAffrCf9
 LUNGS
o Improves cardiorespiratory capacity
o Improves ability to extract oxygen from
the air

https://images.app.goo.gl/6SwfHmYJH9MZMSNk8
 HEART
o Decreases risk of heart disease, including stroke and high blood
pressure
o Strengthens the heart
o Increases volume of blood pumped to the body
o Lowers resting heart rate

ARTERIES
o Increases levels of good cholesterol (HDL)
o Decreases resting blood pressure
o Improves circulation

BLOOD
o Improved blood volume throughout the body and better distribution
of blood to the needed body parts.

https://images.app.goo.gl/u7X2VvMH53Cpepxc7
 PANCREAS
o Reduces risk of type 2 diabetes

COLON
o Decreases risk of colon cancer

https://images.app.goo.gl/4dQx8rAvSCoi6iho6
 SUBCUTANEOUS FAT TISSUES
o Decreases body fat stores
o Normalizes body mass to prevent obesity

https://images.app.goo.gl/LPUs5yXxWAuVATtb8
https://images.app.goo.gl/W9WXtQg3ay4u8UDp7
 MUSCLES
o Increases muscle strength and tone
o Improves energy production and extraction of
oxygen by muscle cells
o Improves muscle endurance and coordination
o Increased size of muscle fibers which help
muscle exert more force

https://images.app.goo.gl/NgtLnWQ69WnMc4UE8
 BRAIN
o Reduces stress and improve mood
o Reduces risk of depression
o Decreases anxiety
o Improves concentration
o Increases oxygen and nutrients to the brain
o Improves mental health and stress
management

https://images.app.goo.gl/gzp6qWcwYSD8oMT37
 CARDIORESPIRATORY
ENDURANCE
TRAINING MUSCULAR
BALANCE STRENGTH AND
TRAINING ENDURANCE
TRAINING
COMPONENTS OF PHYSICAL
TRAINING

POWER FLEXIBILITY
TRAINING TRAINING
 Cardiorespiratory fitness can be
CARDIORESPIRATORY improved and maintained with a
ENDURANCE well-planned exercise program.
Cardiorespiratory fitness can be
TRAINING improved by engaging in physical
activity of the appropriate intensity,
duration, frequency, and type.
Physical activities of sufficient
intensity are required for the
development of cardiorespiratory
fitness.

https://images.app.goo.gl/oNkgfkwUmTSjwswz7
Bucher, C.A., & Wuest, D.A. (2009). Foundation of Physical Education, Exercise Science, and Sport: Sixteenth Edition. New York NY 10020, McGraw-Hill Companies, Inc.
 MUSCULAR STRENGTH Programs can be designed to increase
strength, endurance, or both. The clear
& ENDURANCE difference between these programs is based
on the number of repetitions and the level of
TRAINING resistance. A strength-training program, in
general, emphasizes a low number of
repetitions with heavy resistance, whereas an
endurance-training program involves
performing a high number of repetitions with
low resistance. A moderate number of
repetitions and a moderate resistance are
used to develop both strength and endurance.
The weight that will provide adequate
resistance varies depending on the individual
and the program's goal.

https://images.app.goo.gl/pSh1Vx53uU95QFE69
Bucher, C.A., & Wuest, D.A. (2009). Foundation of Physical Education, Exercise Science, and Sport: Sixteenth Edition. New York NY 10020, McGraw-Hill Companies, Inc.
 A stretching program can also help
FLEXIBILITY you improve your flexibility.
Because flexibility is unique to
TRAINING each joint, improving and
maintaining flexibility necessitates
a program that incorporates
specific exercises for each of the
body's major joints. Ballistic and
static stretching techniques can be
used to perform flexibility
exercises.

https://images.app.goo.gl/puSQiGhVM3WNKFJi7
Bucher, C.A., & Wuest, D.A. (2009). Foundation of Physical Education, Exercise Science, and Sport: Sixteenth Edition. New York NY 10020, McGraw-Hill Companies, Inc.
 Power activities include throwing a

POWER baseball, kicking a soccer ball, sprinting,

and jumping. Power is the rate at which

TRAINING work is completed. It is a measurement

of how much energy is created per
second, the size of the force applied,
and the velocity at which it is applied.
Power (Force x Distance) Time is the
product of strength and movement
speed. The quality of the movement is
more important than the number of
repetitions.

5 elements of a well-rounded fitness routine. (2018). Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/fitness-training/art-20044792

 Balance exercises can aid in the
prevention of falls and the
BALANCE maintenance of independence in
TRAINING older adults. Balance training, on
the other hand, can benefit anyone
because it helps stabilize your core
muscles. To improve your overall
stability, try standing on one leg for
longer and longer periods of time.
Activities like tai chi can also help
with balance.

https://images.app.goo.gl/tYCfRb691Nqadxcc9
5 elements of a well-rounded fitness routine. (2018). Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/fitness-training/art-20044792
 SPECIFICITY
F.I.T.T. OVERLOAD

RECOVERY
TRAINING PRINCIPLES PROGRESSION

INDIVIDUALITY REGRESSION
 FITT PRINCIPLE
Frequency – how often the exercise
(the number of exercise sessions per week – for example, 3 to 5
times per week)

Intensity – how hard the activity or exercise

(the degree of effort or exertion put forth by the individual during
exercise)

Time –the duration or how long the exercise will take

(the length of the activity)

Type –the kind of activity or exercise

Bucher, C.A., & Wuest, D.A. (2009). Foundation of Physical Education,

Exercise Science, and Sport: Sixteenth Edition. New York NY 10020,
McGraw-Hill Companies, Inc.
PRINCIPLE OF SPECIFICITY

Specificity implies that all aspects of training are

tailored to the needs and demands of the activity for
which the individual is preparing. For example,
stretching exercise will have little impact on
cardiorespiratory fitness. Strengthening the legs builds
fitness in the legs, not in the arms.

Bucher, C.A., & Wuest, D.A. (2009). Foundation of Physical

Education, Exercise Science, and Sport: Sixteenth Edition. New York
NY 10020, McGraw-Hill Companies, Inc.
 PRINCIPLE OF OVERLOAD

Perform more than one’s normal amount of

exercise. Increased demand or workload must
be placed on the body for benefits occur.

Bucher, C.A., & Wuest, D.A. (2009). Foundation of Physical

Education, Exercise Science, and Sport: Sixteenth Edition. New York
NY 10020, McGraw-Hill Companies, Inc.
 PRINCIPLE OF PROGRESSION

Overload must be applied in a progressive manner.

As the body adapts to the overload, the overload
should be systematically increased by altering the
frequency, duration, or intensity of the exercise.
Week after week, the overload would be adjusted
until the desired level of fitness is attained.

Bucher, C.A., & Wuest, D.A. (2009). Foundation of Physical

Education, Exercise Science, and Sport: Sixteenth Edition. New York
NY 10020, McGraw-Hill Companies, Inc.
PRINCIPLE OF REGRESSION

Is simply a method of reducing the demand for

exercise or movement. All exercise-related gains
will be lost if the exercise is not continued.
Without regular exercise, the body will not be able
to maintain its fitness levels.
 PRINCIPLE OF INDIVIDUALITY

Individuals respond differently to exercise.

Individuals will differ in their rate of improvement
and their potential levels of achievement. Age,
maturation, motivation, nutrition, and initial level
of fitness also influence an individual’s response
to training.

Bucher, C.A., & Wuest, D.A. (2009). Foundation of Physical

Education, Exercise Science, and Sport: Sixteenth Edition. New York
NY 10020, McGraw-Hill Companies, Inc.
PRINCIPLE OF RECOVERY

The body needs time to adapt to the demands

placed on it. Incorporating time for rest into the
fitness program aids the body in this effort. Many
individuals integrate recovery into their training
by alternating the types of activities performed or
by varying the muscle groups being trained.
 REFERENCES
❑ Bucher, C.A., & Wuest, D.A. (2009). Foundation of Physical Education, Exercise Science, and Sport: Sixteenth Edition. New York NY
10020, McGraw-Hill Companies, Inc.
❑ Corbin, C.B, Welk, G., Corbin, W.R., Welk, K.A. (2009). Concepts of Fitness and Wellness: A comprehensive Lifestyle Approach:
Eight Edition. New York NY 10020, McGraw-Hill Companies, Inc.
❑ Health Related Articles, (2019). https://healthrelatedarticles.org/health-tips/
❑ Exercise: 7 benefits of regular physical activity - Mayo Clinic. (n.d.). Www.mayoclinic.org. Retrieved from
https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389?p=1
❑ Training for speed and power in sport and fitness. (n.d.). OpenLearn. Retrieved from https://www.open.edu/openlearn/health-sports-
psychology/training-speed-and-power-sport-and-fitness/content-section-3
❑ 5 elements of a well-rounded fitness routine. (2018). Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/fitness-
training/art-20044792
❑ How To Design An Effective Exercise Program | AFA Blog. (2019, February 6). Australian Fitness Academy.
https://www.fitnesseducation.edu.au/blog/education/how-to-design-an-effective-exercise-program/