PHYSICAL HEALTH

Physical Fitness and its Components and Tests SKILL-RELATED FITNESS COMPONENTS
 These fitness components help an individual to
Physical Fitness perform well in sports and other physical activities.
 to the ability of our body to function effectively and 1. Coordination - it is the ability to use the senses with
efficiently without undue fatigue in work, leisure body parts to perform motor tasks smoothly and
activities, to meet emergencies and to resist accurately.
diseases from a sedentary lifestyle. It is achieved in 2. Agility - is the ability to move in different directions
doing physical activities regularly, proper nutrition quickly using a combination of balance,
and enough rest. coordination, speed, strength and endurance
3. Speed - is the ability to perform a movement in one
Three main Facets of Physical Fitness direction in the shortest period.
1. Ability to perform one’s daily tasks without undue 4. Power - is the ability of the muscle to transfer
fatigue. These daily activities include: energy and release maximum force at a fast rate. It
 Doing household chores is the product of both strength and speed.
 Walking/travelling to school or work 5. Balance - is the maintenance of equilibrium while
 Listening and participating in in-class stationary or while moving
activities 6. Reaction Time - the amount it takes to respond to a
2. Enjoying leisure through some recreational stimulus
activities. Leisure is the amount of time left after all PHYSICAL FITNESS TEST
the daily routine activities are accomplished. It is an
unobligated time where one can enjoy activities
such as sports, educational games and other
productive hobbies. These activities are called
recreation.
They may be in the form of:
 Playing games or sports
 Dancing
 Playing puzzles and other board games
3. Meeting emergencies. Emergencies or unforeseen
events where one has to use energy and time to
meet unexpected circumstances. They include:
 Solving household problems
 Participating in community service
 Running to get help or aiding a friend in
distress
 Calamities like landslides, floods, fire,
typhoons and others

HEALTH-RELATED FITNESS COMPONENTS

 These are fitness components that are prescribed to
improve an individual's health and avoid possible
diseases from physical inactivity.
1. Body Composition - is the body’s relative amount of
fat to fat-free mass
2. Cardiovascular Endurance - is the ability of the
heart, lungs and blood vessels to deliver oxygen to
working muscles and tissues to meet the demands
of prolonged physical activity
3. Muscular Strength - is the ability of the muscle to
generate force against physical objects
4. Muscular Endurance - is the ability of a muscle to
exert force against resistance over an extended
period without fatigue
5. Flexibility - is the ability of the joints and muscles to
go through its full range of motion
 SMART Guide in Goal Setting
Short term goal
 one that is achievable in a shorter amount of time
Example: improve road running time over three kilometers
by five seconds each week

Long term goal

 something you want to do further in the future and
requires time and planning
Example: aiming to be running a total distance of 8
kilometers by the end of the school year

S-M-A-R-T Goal:
S (specific) – write exactly what you want to achieve
Example: To run 5 km in less than 15 minutes (increase
cardiovascular endurance)

M (measurable) – establish clear definitions to help you

measure if you’re reaching your goal
Example: I will measure my progress by administering
fitness test and recording results at the beginning, middle
and end of my program

A (achievable) – the goal should be realistic and push you

past your comfort point but should still be do-able
Example: I will reach this goal by training 3 days a week

R (relevant) – your goal should be important to you and the

outcome should impact your life
Example: Building cardiovascular endurance positively
affects overall health
Exercise Program
T (time-bound) – set a date that you want to achieve your
 Designing an individualized exercise program will
goal by
help us improve our health and have a better
Example: I will achieve this goal after 2 months
quality of life. Through exercise, we can become
(trackable) – recording your progress helps you see what
physically and mentally fit and eventually improve
you have achieved
our wellbeing.
Principles of Fitness Training
Exercise Program
The basic training principles are rules to follow which
 is a planned activity detailing a range of physical
describe how the body responds to the physiological stress
exercises and the amount of time each exercise
of physical activity. These provide the conceptual
should be performed where it is typically tailored to
foundation for safe and effective physical program design.
the individual’s needs
Principle of Overload
Points to keep in mind when designing an exercise program:
 specifies that you must perform physical exercise
1. A goal or aim
than normal amounts (overload) to get an
2. Apply the Principles of Training
improvement in physical fitness and health benefits
3. Have a Maximum Heart Rate and Target Heart Rate
FITT Principle
4. Plan a training session (types of exercises to include)
Frequency - Increasing the number of times you train per
5. An exercise log to monitor your progress
week
Example: training for 3 times a week but changes to 4 times
a week
Intensity - Increasing the difficulty of the exercise you do
Example: running at 12 km/h instead of 10 or increasing the
weight you are squatting with.

Time - Increasing the length of time that you are training for
each session.
Example: cycling for 45 minutes instead of 30
Type - Increase the difficulty of the training you are doing.
- mode of exercise or activity
Example: progress from walking to running
Principle of Specificity
 indicates that you must train a specific energy
system and specific muscle groups for them to
improve
Principle of Progression
 you need to gradually increase both the intensity
and duration of your physical training routine
Principle of Variation
 it's important to mix things up by breaking up your
training routine and include different activities
Principle of Recovery
 The rest periods between physical training are just
as important as the training itself, as muscle
damage is repaired, and waste is metabolized
during these times.
HOW TO GET YOUR HEART RATE?
Resting Heart Rate
 the number of heart beats per minute while you’re
at rest –
 should be measured first thing in the morning by
placing the index and middle finger to either your
radial artery on your wrist or your carotid artery in
your neck. Once you find your pulse, using a
stopwatch, count how many beats occur in 10
seconds and multiply it by 6.
A lower heart rate at rest means good cardiovascular fitness
because your heart doesn’t need to pump too hard to
supply the right amount of oxygen needed.
Target Heart Rate (THR)
 is the desired range of heart rate reached during
aerobic exercise which enables one’s heart and
lungs to receive the most benefit from a workout. In
this method, there is an element called “intensity”
which is expressed as a percentage.
Thus, your target heart rate training is between 146 bpm to
177 bpm.
A complete fitness Exercise Program should have:
1. Warm-up exercises
2. Flexibility exercises
3. Major exercise focus
 Strength exercises (depending on personal needs)
or
 Endurance exercises (depending on personal needs)
4. Cool down exercises
Warm-up Exercises
 can help get your body ready for more strenuous
activity and make it easier to exercise.
Some of the most important benefits of a warm-up
include:
- Increased flexibility - Improved performance
- Lower risk of injury - Better range of motion
- Increased blood flow and oxygen
- Less muscle tension and pain
It should consist of light physical activity for 5 to 10 minutes
of exercise, such as walking or jogging.
Flexibility Exercises
This phase of exercise follows immediately after warm-up. It
is done by doing gradual stretching activities from upper to
lower extremities.
● Dynamic Stretching includes movement and specifically
prepares the muscles for active contraction. These can help
build strength, mobility, and coordination, which can all
help improve your workout performance. However,
they do not cause long-term improvement in flexibility
because of the short stretching time.
Cool down Exercises
This phase of exercise is done after the main exercise where
you need to perform stretches to help your muscles relax
after strenuous activities.
● Static stretching is more appropriate in the cool down
where muscles are extended to help relax, realign muscle
fibers and re-establish their normal range movement. These
stretches should be held for at least 10 seconds.