Principles of Physical Fitness

By
 MR V. SUGUMARAN AMP, PJK
 INSTITUT PENDIDIKAN GURU KAMPUS IPOH

 LEVEL OF PHYSICAL
ACTIVITY OF MALAYSIAN
 Statistic of Prevalence of Risk Factors
- 60.1% - Physical Inactivity
- 53.5% - Hypercholesterolemia
- 48.6% - Central Obesity
- 25.7% - Hypertension
- 25.5% - Smoking
- 16.3% - Obesity
- 11% - Raised Blood Glucose

Information by The Ministry of Health, Malaysia

 Disease and Deaths
 High cost of Medical
 High Absenteeism
 Low Productivity
 15,880 women who died in 2006
- 4,152 died of heart diseases
- 1,898 died of cancer

Information by The Ministry of Health, Malaysia

Levels of Physical Activity
 Physical Activity on a
Continuum

 Physical activity = any body movement carried out by the skeletal

muscles and requiring energy
 Exercise = planned, structured, repetitive movement of the body
designed to improve or maintain physical fitness
 Physical fitness = a set of physical attributes that allows the body to
respond or adapt to the demands and stress of physical effort
 Lifestyle Physical Activity
 For health promotion:
 Expend about 150 calories—equivalent to 30
minutes of brisk walking—on most days
 For health promotion and weight
management:
 Engage in 45–60 or more minutes of activity
on most days
Moderate Amounts of Physical
Activity
 Exercise to Develop Physical
Fitness

 Lifestyle physical activity improves health

but may not improve fitness
 A structured, formal exercise program
improves physical fitness and provides
even greater health improvements
 How Much Physical Activity Is
Enough?

 Moderate-intensity versus high-intensity

exercise
 Continuous versus intermittent exercise
 Low-intensity exercise improves health but
may not be very beneficial for improving
physical fitness
How Much Physical Activity Is
Enough?
 Health-Related Components of
Physical Fitness

 Health-related fitness = physical

capacities that contribute to health
 Five components:
1. Cardiorespiratory endurance = the ability of the
body to perform prolonged, large-muscle,
dynamic exercise at moderate-to-high levels of
intensity
 Health-Related Components of
Physical Fitness
2. Muscular strength = the amount of force a
muscle can produce with a single maximum
effort
3. Muscular endurance = the ability of a muscle or
group of muscles to remain contracted or to
contract repeatedly
4. Flexibility = the ability to move joints through
their full range of motion
5. Body composition = the proportion of fat and fat-
free mass (muscle, bone, and water) in the body
 Skill-Related Components of
Fitness

 Speed
 Power
 Agility
 Balance
 Coordination
 Reaction time
 Five principles of successful
training adaptation
 The human body adjusts to meet increasing
demands placed on it; the greater the demand
the greater the adjustment made
 Particular types and amounts of exercise are
most effective in making the body fit.
 The body adapts to the particular type and
amount of stress placed on it
 To develop a particular fitness component,
perform exercises specifically designed for that
component
 Placing increasing amounts of stress on the body
causes adaptations that improve fitness
Progressive Overload—Adapting to
Amount of Training

 FITT principle for overload:

 Frequency—How often
 Intensity—How hard
 Time—How long (duration)
 Type—Mode of activity
 Reversibility—Adapting to a
Reduction in Training

 Fitness improvements are lost when

demands on the body are lowered
 If you stop exercising, up to 50% of fitness
improvements are lost within 2 months
 Individual Differences— Limits
on Adaptability

 Everyone is NOT created equal from a

physical standpoint
 There are large individual differences in
ability to improve fitness, body
composition, and sports skills
 Designing Your Own Exercise
Program
 Medical clearance
 Fitness assessment
 Setting goals
 Choosing activities for a balanced
program
 Include activities to develop health-related
components of physical fitness
PHYSICAL ACTIVITY PYRAMID
Progression of an Exercise Program:
Get in Shape Gradually
Amount of Exercise for
Fitness Benefits
 Choosing a Fitness Center
 Convenience
 Atmosphere
 Safety
 Trained personnel
 Cost
 Effectiveness