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5. Cardiorespiratory Endurance
Physical Fitness - The ability of the circulatory and respiratory
system to supply fuel during sustained physical
- is a state of wellbeing and more specifically, the
activity.
ability to perform aspects of sports, occupations
and daily activities.
Skill-Related Fitness

2 Major Parameters - a physical attributes and abilities that directly

affect your performance in activities requiring
- Health Related
specific skills.
- Motor Related
6 primary skill-related fitness components:

1. Agility
Health – Related Fitness (HRF)
- ability to start, stop, and move the body quickly in
- defined as a multidimensional construct different directions.
containing the components; cardiorespiratory
2. Balance
endurance, muscular strength, muscular
endurance, flexibility, and body composition. - ability to maintain a certain posture or to move
without falling.
3. Coordination
5 Components of HRF
- ability to do a task integrating movements of the
1. Body Composition body and different parts of the body.
- it refers to the amount of fat on your body. 4. Power
2. Flexibility
- ability to exert muscular strength quickly.
- The ability to move a joint through the full range
5. Speed
of motion without discomfort of pain.
- ability to move the whole body quickly.
3. Muscular Strength
6. Reaction Time
- The ability of the muscle to generate the
maximum amount of force. (bone and muscle - measures how quickly you can respond to a
strengthening exercise) stimulus.

4. Muscular Endurance
- The ability of the muscle to generate/perform
repetitive contractions over a prolonged period of
time.

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DIFFERENCE BETWEEN EXERCISE AND PHYSICAL Balance and Stability Exercises:

ACTIVITY
Purpose: Enhancing Balance and Coordination
Exercise
Examples: Tai Chi, stability ball exercises, balance
- is a structured, planned, and repetitive physical exercises
activity with specific purpose of improving or
maintaining physical fitness.
Strength Training:
Purpose: Increasing Muscle Strength and
Physical Activity
Endurance
- encompasses any bodily movement that expands
Examples: Weightlifting, resistance training,
energy. It’s not always focused on fitness
bodyweight exercises
improvement; it can be for leisure, work, or
transportation.
Functional Training:

Different types/classification of Physical Activity Purpose: Improving Everyday Movement Patterns

According to Purpose
Purpose: Improving Cardiovascular Fitness
Examples: Running, swimming, cycling, dancing
Purpose: Building Strength and Power
Examples: Weightlifting, sprinting, high-intensity
interval training (HIIT)
Flexibility and Stretching Exercises:
Purpose: Improving Flexibility and Range of Motion
Examples: Yoga, Pilates, static stretching
and Activities
Examples: Functional movements, exercises that
mimic daily tasks
Recreational Activities:
Purpose: Enjoyment and Leisure
Examples: Hiking, biking, playing sports for fun
Mind-Body Exercises:
Purpose: Integrating Physical and Mental Well-
Being
Examples: Yoga, Tai Chi, meditation in motion
Rehabilitative Exercises:
Purpose: Recovery and Rehabilitation from Injury
Examples: Physical therapy exercises, injury-specific
rehabilitation

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(e.g., strength, endurance, flexibility), you should
focus on exercises and activities that target that
Sports-Specific Training:
specific area.
Purpose: Improving Skills and Performance in a
Specific Sport
Progressive Overload: To make gains in fitness, you
Examples: Sport-specific drills, agility training,
must gradually increase the intensity, duration, or
sport-specific conditioning
frequency of your workouts over time. This
challenges your body and forces it to adapt and
become stronger or more efficient.
Cross-Training:
Purpose: Varied Workouts to Enhance Overall
Fitness Reversibility (Detraining): If you stop or significantly
reduce your training, your body will lose the fitness
Examples: Incorporating a mix of aerobic, strength,
gains you've made over time. This principle
and flexibility exercises
underscores the importance of maintaining a
regular exercise routine to sustain your fitness
levels.
Occupational and Lifestyle Physical Activity:
Purpose: Integrating Physical Activity into Daily Life
Individuality: People have unique physiologies and
Examples: Walking or cycling to work, taking the
respond differently to training. Therefore, exercise
stairs, active commuting
programs should be tailored to an individual's
goals, abilities, and limitations.

Social Physical Activities:

Purpose: Building Social Connections Through
Physical Activity
Examples: Group fitness classes, team sports,
recreational leagues
The classification of physical activities based on
their purpose helps individuals choose activities
that align with their fitness goals and preferences.
PRINCIPLES OF TRAINING EXERCISE
Variation: Incorporating variety into your workouts
can help prevent boredom, reduce the risk of
overuse injuries, and promote well-rounded
fitness. This principle is also known as cross-
training.
Rest and Recovery: Adequate rest and recovery are
essential for allowing the body to repair and adapt
to the stresses of exercise. Overtraining can lead to
fatigue, injury, and decreased performance.

Specificity: This principle states that training should

be specific to the desired outcome. In other words,
if you want to improve a particular aspect of fitness

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Frequency: The number of times you work out per
week is a crucial factor in achieving your fitness
goals. The frequency of exercise sessions should
align with your goals and recovery capacity.
Intensity: The level of effort you put into your
workouts is an important consideration. Depending
on your goals, intensity can be adjusted by
manipulating factors such as weight, speed, or
resistance.
Duration: The length of each exercise session is
another variable to consider. For endurance
training, longer durations may be necessary, while
strength training sessions are typically shorter but
more intense.
Volume: Volume refers to the total amount of work
completed during a workout, which is calculated by
multiplying intensity, duration, and frequency.
Manipulating volume can help adjust the overall
workload.
Warm-Up and Cool-Down: Properly warming up
before exercise and cooling down afterward can
help prevent injuries, improve performance, and
aid in recovery.
Specific Adaptations to Imposed Demands (SAID
Principle): This principle suggests that the body
adapts specifically to the demands placed on it. To
improve in a particular activity or sport, you should
train in a way that mimics the demands of that
activity.
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Periodization: This advanced training strategy
involves breaking your training program into
distinct periods or phases, each with different goals
and intensities. Periodization helps prevent
plateaus and optimize performance.
3 BODY TYPES
Ectomorph
Characteristics:
Slim and lean build.
Narrow shoulders and hips.
Fast metabolism, making it challenging to gain
weight.
Long limbs.
Difficulty building muscle mass.
Typical Traits: Ectomorphs often have a "skinny" or
"lean" appearance and may find it easier to lose
weight than to gain muscle.
Mesomorph
Characteristics:
Athletic and muscular build.
Broad shoulders, narrow waist.
Well-defined muscles.
Efficient metabolism.
Responds well to both strength training and
cardiovascular exercise.
Typical Traits: Mesomorphs are often naturally
strong and may find it easier to both gain and
maintain muscle mass. They tend to have a more
"muscular" or "athletic" appearance.
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Endomorph
Characteristics:
Round or softer body shape.
Wider hips and shoulders.
Tends to gain weight easily.
Slower metabolism.
May have difficulty losing weight.
Typical Traits: Endomorphs may have a tendency
to store body fat more easily and find it challenging
to lose weight. They often have a "softer" or
"round" physique.

SKELETAL AND MUSCULAR SYSTEM

Non-locomotor skills are the body's movement that

does not involve movement from one place to
another. It involves movements around the axis of
the body. It includes actions such as pulling,
bending, twisting, pushing, stretching, flexing,
lifting, raising, turning, etc.

Dead bug
- Why do you think it is called dead bug? dead bug
because while doing this exercise, your position
resembles a dead bug on your back which is lying
on your back, raising and lowering your both
opposite arms and legs and the muscles involved in
this exercise is our abdominal muscles. and by
doing this exercise, it helps us to improve our core
strength and stabilization like doing an exercise
which are for instance is moving an heavy object,
throwing, and hiking or walking up in hills.

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Bird dog Plank

- Bird dog is a simple core strength which improves
our stability and relieves low back pain. Muscles
involves in this exercise are oyr erectus spinae,
rectus abdominis, and glutes. By doing this exercise
it improves our strength in our core, hip, and lower
muscles and maintains proper posture
Rolling
- Is a combined used of our core, upper and lower
extremities to move from 1 posture to another
posture. Rolling accomplished from the position of
supination and pronation to pronation and
supination. Muscles and bones involved in this
exercise are our neck, trunk, and hip extensor.
Lastly by doing this exercise, it can lessen our
muscles pain, improves our flexibility and improves
blood circulation.
Scapulothoracic Exercise
- aims to restore scapular position, orientations,
motor control of muscles, and movement pattern,
thereby attaining stability of scapula for better
kinematics of shoulder.thereby it can help attaining
stability of scapula for better kinematics of our
shoulder.
- plank is a popular isometric exercise that works
every core muscle, as well as muscles in the back,
shoulders, hips, and legs. Muscles involved here are
Transversus abdominis. Rectus abdominis. Internal
oblique and External oblique muscles. By doing this
activity it can help us Healthy Posture, Balance and
Coordination, Improves Body Alignment and Helps
Avoid Illness, Build Core Strength, Improves
Flexibility, Improves Metabolism, and Improves
Overall Mental Health.
Lumbopelvic Exercise
- is stabilizing force exercise which is made up of
the ligaments and muscles that control the amount
of movement. The muscles that are primarily
responsible for lumbopelvic exercise includes:
gluteus medius, gluteus maximus, pirformis and
deep core muscles. by doing this exercise it can
help us strengthens the muscles of the core and
helps us learn to use the inner muscles before you
start to move and also can affect the function of all
lower extremity joints, as part of the lower
extremity kinetic chain.

Squat
- squat is a strength exercise in which the trainee
lowers their hips from a standing position and then
stands back up. muscles involved here are gluteus
maximus, minimus, and medius (buttocks)
quadriceps (front of the thigh) hamstrings (back of
the thigh) adductor (groin) hip flexors and calves.
By doing this activity, it can help us strengthening
the muscles in the legs, lower back and out knee
joints also burning fat and promoting weight loss.
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