Physical Fitness is but one part of the total fitness that includes the mental, emotional and social

aspects of the individual’s total well- being. Physical Fitness is the result of the following factors:
1. Good medical and dental care;
2. Proper nutrition;
3. Adequate rest and relaxation; and
4. Regular physical activity and/or exercises.

Physical Fitness is the ability to perform one’s daily task efficiently without due fatigue but with
extra “reserve” in case of emergency.

Concepts of Physical Fitness

1. Organic Vigor - refers to the soundness of the heart and lungs
2. Endurance - is the ability to sustain long- continued contractions
3. Strength - is the capacity to sustain without application of force
4. Power - refers to the ability of the muscle to release maximum force in a shortest period
of time
5. Flexibility- it is a quality of plasticity
6. Agility - is the ability of an individual to change direction or position in space with the
quickness and lightness of movement
7. Balance - is the ability to control organic equipment neuro- muscularly
8. Speed - is the ability to make successive movements

COMPONENTS OF PHYSICAL FITNESS

The components of Physical Fitness are divided into two categories the health- related
components (Flexibility, Cardiovascular Endurance, Muscular Strength, Muscular Endurance
and Body Composition) and the performance- related components (Agility, Balance,
Coordination, Power and Speed)

1. Health- Related Fitness - is a function of body’s adaptation to exercise.

a. Muscular Strength - refers to the ability of the muscle to exert maximum effort in
brief duration.
● Isotonic Contractions - voluntary contractions in which muscle shortens
and lengthens alternately. Most common example is calisthenics exercise.
➔ Concentric Contraction - refers to muscle that shortens during
exercise
➔ Eccentric Contraction - refers to muscle that lengthens during
exercise
● Isometric contractions - muscle are contracted against an immovable
resistance
 ● Isokenetic Contractions - muscle are exposed to fixed machines with
variable degrees of resistance.
b. Muscular Endurance - refers to the ability of the muscle to endure a sub maximal
effort for a prolonged period of time.
c. Cardiovascular Endurance - refers to the ability of the heart, blood vessels and the
lungs to adapt to physical exertion for a prolonged duration.
● IMPORTANT VARIABLES TO CONSIDER WHEN ENGAGING IN
ANY CARDIOVASCULAR PROGRAM
1. Intensity - refers to how stressful the exercise is
2. Duration - refers to how long will the exercise be performed
3. Frequency - refers to the number of times individual will exercise
each week
4. Mode - refers to the kind of activity
d. Flexibility - is the ability of the muscle and joints to go through a full range
motion.
● FOUR BASIC MOVEMENT
1. Flexion - bending of a body segment
2. Extension - straightening a body segment
3. Abduction - moving a limb away from the body
4. Adduction - moving a limb toward the body

TYPES OF STRETCHING
1. Ballistic Stretching - uses muscle contractions to force muscle elongation bobbing
2. Static Stretching - this involves slowly stretching a segment of the body to the farthest
point and holding that position for atleast 15- 30 seconds
3. Dynamic Stretching - is the use of a muscle’s own force production and the body’s
momentum to take a joint
4. Proprioceptive Neuromuscular Facilitation - it involves contract- relax approach to
stretching.

Body Composition - refers to the proportion of lean body mass to fat body mass.
Somatotypes- somatotyping or body typing is a system of classifying an individual according to
the shape of the body. It was developed by Sheldon during 1940’s and the 1950’s.
a. Ectomorph - is characterized as lean and small body build with greater surface area to
mass ratio. Bone size is relatively small with slender limbs and law muscle mass.
b. Mesomorph - has a relative predominance of muscles.
c. Endomorph - is characterized by a relative predominance of soft roundness and large
digestive viscera.

2. Performance Related Fitness - refers to the quality of one’s movement skill.

 a. Balance - is the ability to maintain equilibrium in relation to changes in body
position.
● Static Balance - is the ability to maintain equilibrium in a fixed position.
● Dynamic Balance - is the ability to maintain one’s equilibrium while the
body is in motion.
b. Coordination - is the harmonious working relationship between the skeletal
muscle and nerves in one aspect of movement.
c. Agility - is the ability of an individual to quickly shift or change direction of the
body from one point to another.
d. Speed - is the ability to form a task or move from one point to another in the
shortest period of time.
e. Power - is the ability to perform one maximum effort in a short period of time.

BENEFITS OF PHYSICAL FITNESS

1. Vitality - muscles are basic for all body action.
2. Posture - a physically fit person is able to maintain his general posture alignment better
than one weak musculature.
3. Relieves Lowback Pain - a lack of physical activity has been found to be major cause for
some cases of pain in the lower back.
4. Retards Aging Process - continued participation in regular exercises of the proper amount
and severity.
5. Physical Fitness and Ability to Meet Emergencies - the body that is accustomed to
sedentary living habits can usually operate ineffectively.
6. Neuromuscular Skill - the smooth, efficient coordination of the muscular system is
improved.
7. Relaxation - overactive minds in underactive bodies often need physical outlets for
accumulated emotional and muscular tension
8. Improvement of Personality and Social Skills - participation in games and sports
9. Mental Fitness
10. General Growth

The Parameters of Physical Fitness

- Four measurables parameters
1. Muscular Endurance
2. Muscular Strength
3. Cardio- respiratory Endurance
4. Joint Flexibility