P.E.

102- PATHFit 2: Fitness Training

FITNESS is defined as one's ability to execute daily activities with optimal

performance, endurance, and strength with the management of disease, fatigue, and
stress and reduce sedentary behavior.

HEALTH: It is a state of complete physical, mental, and social well-being and not
merely the absence of disease and infirmity; the state of being free from illness or injury.

EXERCISE: It is an activity requiring physical effort, carried out to sustain or improve

health and fitness.

Training Heart Rate (THR) is the number of times (your) heart beats in a minute
within a set range during a workout.

COMPONENTS OF FITNESS

HEALTH-RELATED COMPONENT: It determines the ability of an individual to

perform daily activities with vigor and demonstrate the capacities associated with a low
risk of premature development of diseases.

1. Body composition: It can be expressed as the relative percentage of body

mass that is fat and fat-free tissue. It can be measured by using your height
and weight to work out if your weight is healthy.
2. Muscular Strength: It is the muscle's ability to exert force at high
intensities over short periods of time.
3. Muscular Endurance: It is the ability of the muscle group to execute
repeated contractions over a prolonged period.
4. Cardiorespiratory Endurance: It refers to the capacity of the circulatory
and respiratory systems to supply oxygen to skeletal muscle mitochondria for
energy production needed during physical activity.
5. Flexibility: It is the ability of a joint or series of joints to move through an
unrestricted, pain-free of range motion.

SKILL-RELATED COMPONENT: It is also known as performance-related fitness

components. It is associated with athletic competition but should be considered in
the overall fitness of all individuals. These components are pertaining to the athletic
ability of an individual.
1. Balance: It is the ability of a person to maintain equilibrium when moving or
when they are in a stationary motion.
2. Coordination: It is the ability of a person to use the senses together with body
parts during movement.
3. Agility: It is the ability to rapidly change the position of the entire body in space
with speed and accuracy.
4. Power: It refers to a person’s ability to transfer energy into force at a rapid pace.
5. Speed: It is a combined strength, power, and force; a person’s ability to move
fast.
6. Reaction time: It refers to the speed at which a person responds to an external
stimulus.

PHASES OF EXERCISE
1. WARM-UP: It is a short activity or exercise undertaken prior to a more
intensive exercise or activity. The main goal is to prepare your body for strenuous
activity.
2. WORKOUT: It is an exercise that tests or improves one’s fitness; aims to have
aerobic fitness, strength training, core exercises, balance training, and flexibility.
3. COOL DOWN: It is the exercise that aims to return your heart rate close to
resting. The energy should be gradually decreasing.

TYPES OF EXERCISE
1. AEROBIC EXERCISE: It is a form of physical exercise that combines rhythmic
exercise with stretching and strength training routines with the goal of improving
all elements of fitness. It is a physical activity that increases the heart rate and the
body's use of oxygen.
2. ANAEROBIC EXERCISE: It is a type of exercise that breaks down glucose in
the body without using oxygen; anaerobic means "without oxygen". This means
that anaerobic exercise is more intense, but shorter in duration than aerobic
exercise.