PHYSICAL FITNESS

What is Physical Fitness?

 It is a combination of medical fitness (body soundness) and dynamics fitness

(capacity for action).
 It is the ability of an individual to perform one’s daily activities efficiently
without undue fatigue, reduce the risk of health problems and with extra
“reserve” in case of emergency.

Importance of Physical Fitness:

Through regular exercises, physical fitness helps individual:

 In the proper growth of young bones and muscles;

 Improve the ability to avoid and recover from illnesses and accidents;

 Improve posture and appearance by strengthening muscles that support the

body;

 Minimize stress response;

 Maintain proper body weight;

 Prevent heart ailment;

 Delay aging process;

 Feel good and younger as a human being, and

 Experience joy of participation in any recreational or sports activities.

PHYSICAL FITNESS COMPONENTS

1. Health-Related Components

 Muscular Strength
 The ability of muscles to lift a heavy weight or exert a
lot of force one time.

 Muscular Endurance
 The ability to use muscles for a long period of time
without tiring.

 Cardiovascular Endurance
 The ability of the heart, lungs, blood vessels, and
blood to work efficiently and to supply the body such
as bones.

 Body Composition
 The combination of all the tissues that make up the
body such as bones.

 Flexibility
 The ability to use your joints fully through a wide
range of motion.
It involves four basic movements namely:
a. flexion – bending a body segment
 b. extension – straightening a body segment;
c. abduction – moving a limb away from the body;
and
d. adduction – moving limb toward the body
Types of stretching:
a. Passive Assisted Stretching
 Involves relaxing a specific body part and just
allowing the partner to move the limb of the
stretcher to gain a new range of movement.
b. Static Stretching
 Involves stretching a segment of the body of
the farthest point and holding that position for a
certain period of time.
c. Ballistic Stretching
 Involves a sudden, bouncing or jerking
rhythmic movement of specific part of the body.
2. Skill-Related Components

 Agility
 the ability to change body positions quickly and keep
the body under control when moving.

 Balance
 the ability to keep the body in a steady position while
standing and moving.
Two Categorization of Balance:
a. Static Balance – is the ability to maintain one’s
equilibrium in a fixed position such as standing
one foot or on a balance beam.
b. Dynamic Balance – is the ability to maintain one’s
equilibrium while the body is in motion. Walking on
a balance beam is an example of this type of
balance.

 Coordination
  The ability of body parts to work together when you
perform an activity.

 Power
 The ability to combine strength with speed while
moving.

 Speed
 The ability to move all or a part of the body quickly.

 Reaction Time
 The ability to move quickly once a signal to start
moving is received.
WARM-UP/CONDITIONING EXERCISES
Warm-up should include stretching and exercises of moderate intensity that cause
sweating and increase in muscle temperature. Another important practice to follow in an
exercise program is to gradually start the exercise session and gradually taper off at the
end. The warm-up or conditioning exercise allows various body systems to adjust to
increase metabolic demands.
1. Jog in Place
Jog slowly in place for 30-60 seconds. Lift your
knees.

2. Rope Jumping
Jump slowly for 60 seconds. Keep your elbows close to
your sides. Turn the rope wide smaller circular motion of
your hands and wrist and jump high enough to clear the
rope.
3. Neck stretch
Bend your neck alternately to the left, right, front,
and to the back. Hold each position for 5 seconds
and do 2 repetitions. Do not rotate your neck each
movement must be distinct.
4. Arm and Shoulder Stretch
Interlace your fingers straighten and lift the arms to produce
strength/stretch in the arms, shoulders and chest. Hold for
15 – 30 seconds.

5. Triceps and Shoulder Stretch

Gently and slowly pull the elbow behind the head.
Hold for 15 – 30 seconds and reverse arms.

6. Side Stretch
Keep your hips facing font and bent to the left. Hold for 5 – 10
seconds and repeat to the right side. Do repetitions on each
side.

7. Calf Stretch
While standing, place your left foot near the wall.
Keeping the right foot flat on the floor, move right leg
back until you feel the stretch in the calf muscle. Hold an
easy stretch for 10 – 30 seconds. Do not bounce.
Stretch the other leg.

8. Chest Stretch
Place flat palm of right arm against a wall. Slowly rotate
forward until you feel the stretch in your chest. Hold the
stretch for 10 – 30 seconds. Stretch the other side.

9. Shoulder Stretch
 Extend your left arm in front of your body. Using the left wrist, place the right wrist
underneath and pull inward toward your body while keeping the left arm
extended. Hold for 10 – 30 seconds. Stretch the other side.

10. Quadriceps Stretch

Supporting your body with your left arm against a solid object,
grab your left toes with right arm. Pull your heel up to your
buttocks until you feel the stretch in your thigh. Hold for 10 – 30
seconds. Stretch the other side.

11. Forearm Stretch

Extend your arm. Using your left hand, pull your
fingertips back toward your body until you feel the
stretch in your forearm. Hold the stretch for 10 –
30 seconds. Repeat using the other arm.

12. Inner Thigh Stretch

While seated, pull both feet inward toward the body. Grab your
feet with your hands, while using the elbows to press downward
slightly on the knees. You should feel this stretch in your inner
thighs. Hold for 10 – 30 seconds.

13. “Cat” (Back) Stretch

To stretch the upper back, hands and
knees should be on the floor. Just as cat
would do slowly lift the back up toward
the ceiling and hold in for 10 – 30
seconds.
 14. Spinal Twist
While seated, extend the left leg in front of you. Bend your right leg, placing your
right leg, placing your right foot on the outside of the left knee. Extend your right
arm behind you to support your body. Place the left arm on the outside of the
right leg. Slightly twist the torso using your left arm until you feel until you feel the
stretch in your side. Hold for 10 – 30 seconds. Stretch the other side.

15. Hamstring Stretch

While seated, extend your left leg in front of
you. Bend your right leg, placing the bottom
of your foot on the inside of the left knee.
Place your right hand on top of your left
hand. While keeping the lower back
straightened, reach toward your left foot.
Hold this for 10 – 30 seconds. During this
stretch, keep the foot of the straight leg
upright with the ankle and toes relaxed.
Repeat for the right leg.

References
Benson, J. (2015). Mr. Benson's Classroom. Retrieved from
https://sites.google.com/site/bensonpehealth/health-and-skill-related-fitness
components?
fbclid=IwAR1JksvFy1hLUarahq093dNSmHqc92Hj1RoWn7FCKQqGID0B_ombH
9pqCMY
Tulio, D. D. (2005). Physical Fitness Self-Testing Activities: PE1. Katha Publishing Co.,
Inc. .