A lifestyle based on good choices and healthy practices maximizes the quality of life.

It helps
you avoid diseases, remain strong and fit, and maintain your physical and mental health. One
of the most important practices is being physically active.

Participation in regular moderate physical activity can lead to improved physical fitness. It is a
condition whereby the systems of the body are able to function at their optimal efficiency,
associated with an individual's ability to work effectively, to enjoy leisure time, to be healthy, to
resist disease, and to respond easily to emergency situations.

Benefits:

 Improve Memory and Brain Function

 Protection against chronic diseases
 Aid in weight management
 Lowers blood pressure and improve heart health
 Improve the quality of sleep
 Reduce anxiety and depression
 Combat cancer-related fatigue
 Improve joint pain and stiffness
 Maintain muscle strength and balance
 Increase lifespan
RPE – Rate of Perceived Exertion

FITT stands for:

 Frequency (how often) - number of training sessions that are performed during a given
period (usually one week)
 Intensity (how hard)- an individual's level of effort, compared with their maximal effort,
which is usually expressed as a percentage
 Time (how long)- duration of a workout (including warm-up and cool-down) or the length
of time spent in training
 Type- mode of physical activity

Physical fitness tests are also good gauges of your fitness level. Health-related and skill-related
components are tested to determine points of improvement of an individual.

HEALTH-RELATED COMPONENTS
 are those that contribute to the development of the health and functional capacity of the
body.
This includes:
 Cardiorespiratory Endurance
 Muscular strength
 Flexibility
1. Cardiovascular

 The ability or capacity of the circulatory system, heart, lungs, and vascular system to
supply oxygen to working muscles during exercise.
 Heart, lungs
 To function efficiently to a long period of time

2. Muscular Strength
 ability of the muscles to produce or exert maximum force
 ex. Push-ups

 Becomes muscular endurance if the force exerted is repeated over a period of time.

3. Flexibility/body composition

 ability of muscles to move joints with ease through normal ranges of motion without any
strain injury
 ex., sit and reach

SKILL-RELATED COMPONENTS
 On the other hand are those components that contribute to the development of skills.
This includes:

 Speed
 Power
 Coordination
 Balance
 Agility
 Reaction time

1. Speed

 Total body speed

 Ability to perform a movement or cover a distance in a short period of time.
 It adds speed or power to your legs.

2. Power

 Ability to release maximum force very quickly.

 There is an explosive muscular contraction of force, exerted over a short period of time.
 Combination of speed and strength
3. Coordination
 Linking of senses such as sight and hearing through the brain to the parts of the body to
produce smooth, quickly, and efficiently controlled movements
 Ability to perform complex motor skills with a smooth flow of motion
 Needed for all sports

4. Balance

 ability to assume and maintain body position against the force of gravity
 state of equilibrium, ability to remain standing/stable even when standing

5. Agility
 To move and change directions quickly.
 It is a combination of speed and coordination.
 ex,. Shuttle run

6. Reaction Time

 Amount of time it takes to make a physical response once you see the need to take an
action.
 Length of time required to imitate a response to a specific stimulus

Factors Affecting Physical Fitness:

 Age
 Gender
 Heredity
 Nutrition
 Activity
 Disability

Benefits of Participating in Physical Fitness:

 Less tension
 Revitability
 Natural Energy Boost
 Increased confidence and self-awareness
 Enhance Self-esteem
(From Book:)
 Desire to succeed or win and/or be good at something
 Thrill and excitement of competition
 Sense of personal accomplishment
 Enjoyment in playing and mastering new skills
 Socialization or being with others
 Challenge limits
 Release of Stress and frustration
 Improvement of self-image, self-confidence, and appearance
 Improvement of health, wellness, and fitness levels
 Prevention of disease

BENEFITS OF ACTIVE PARTICIPATION IN SPORTS AND RECREATIONAL ACTIVITIES

Health Benefits:
 Road map to good health and longevity
 Improved quality of life
 Lower blood pressure
 Reduced arthritis pain
 Weight loss
 Lower risk of diabetes, cancers, osteoporosis and cardiovascular diseases

Physical Benefits:
 Improvement of skills specific to a particular activity
 Relaxation, rest and revitalization

Mental and Emotional Benefits:

 Release of stress from demands of everyday living
 Greater personal confidence and self-esteem
 Sense of achievement
 More restraint in avoiding risky behavior
 Reducing risks of depression, anxiety, psychological distress, and emotional disturbance

Social Benefits:
 Bonding with family and friends
 Opportunity to make new friends and acquaintances
 Strengthen social networks and community identity