FIT – HW
Physical Fitness
 Physical Activity
 Nutrition
 Proper sleeping habits
 Proper hygiene
 Relaxation
FITNESS
-is the ability to perform one's daily task
efficiently without undue fatigue but with
extra "reserve" in case of emergency.
ASPECTS
 Being able to perform one's daily
tasks without getting too tired before
the end of the day.
 Enjoying leisure time in some form of
recreational activities.
Leisure- the amount of time that is left
after your daily routine activities.
Recreation- refers to any activity that
is participated in during the leisure
time.
 Meeting emergency demands such as:
- doing important errands
- attending to visitors,
- attending to household problems.
HRC (Health Related Components) CE F E S BC
- a function of the body's adaptation to
exercise. It could be developed and
maintained through a regular and proper
exercise program.
1. Cardiovascular Endurance
 the ability to exercise at an elevated
heart rate for a designated time while
supplying, adequate oxygen to the
body.
 Soundness of heart and lungs
 Normal heartbeat
100-150 beats per minute
2. Flexibility
the ability to move joints with ease through
the normal range of motion and muscles to
their fullest extent.
 FLEXION (bending of body segment)
 EXTENSION (lengthening a body
segment)
 ABDUCTION (moving a limb away
from the body)
 ADDUCTION (moving limb toward the
body).
Types of Stretching
Ballistic – a bouncing or jerking movement
Static – steady/stable movement
Passive – w/ partner, no movement
* You are not flexible if you don’t do
stretching
3. Endurance - the ability to exercise without
tiring. in a long period of time.
4. Strength - the ability to exert force against
resistance. Retention
5. Body composition- refers to the proportion
of the lean body mass to fat body mass.
SOMATOTYPING
or body typing is a system of classifying an
individual according to the shape of their
body.
 ECTOMORPH
-as lean and small body build with
greater surface area to mass ratio.
Bone is relatively small with slender
limbs and low muscle mass.
 MESOMORPH
-has a relative predominance of
muscles. Bones are usually large and
heavy with massive limbs, thus
contributing to a greater weight
compared to an ectomorphic body.
 ENDOMORPH
- the predominance of soft roundness
and large digestive viscera. There is a
greater percentage of body fat when
compared to lean body mass.
 ECTOMESO – ectomorph and
mesomorph
 MESOENDO – mesomorph and
endomorph
SRC (Skill Related Components) ABCPRS
1. Agility - the ability of an individual to
quickly shift or change the direction of
the body from one point to another.
2. Balance - the ability to maintain
equilibrium in relation to changes in
body position.
STATIC – fixed
DYNAMIC – one place to another
3. Coordination - the ability to use
vision, touch, and muscle at the same
time.
4. Power - simply defined as the ability
to release maximum strength in a
short period of time.
5. Reaction Time - the amount of time it
takes to make a physical response
once you see the need to take an
action
6. Speed -the rate at which one covers
distance in a short period of time.
BMI (Body Mass Index)
is a simple calculation using a person's (H/W)
 BMI= kg/mx2 where (kg) is your
weight in kilogram and (m)2 is your
height in meters squared. If the height
is measured in centimeters, divide it
by 100 to convert it to meters
 Adult Body Mass Index or BT Ranges
- if your BMI is less than 18.5,
(underweight range)
- if your BMI is not less than 18.5 to
24.9 (normal or - healthy weight
range)
 - if your BMI is not less than 25.0 to
29.9, (OW range)
- if your BMI is not less than 30.0,
(obese range)

CONCEPTS OF PHYSICAL FITNESS

Mr. CEStre P. FABS X reaction time

X coordination
 Cardiovascular Endurance X body composition
 Strength
 Power
 Flexibility
 Agility
 Balance
 Speed