Physical Fitness

Richard B. Llave
Exercise can reduce the effects of:
Stress
Stimulate brain activity,
Regulate some health concerns
Give us an overall appearance of well-being
 Fitness
“The ability to carry out daily tasks with
vigor and alertness, without undue fatigue
and with ample energy to enjoy leisure
pursuits and to meet unforeseen
emergencies.” Presidents Council of Fitness
and Sports, 1971.
Components of
Physical Fitness
Components of Physical Fitness

Can you name and recognize

all five?
Components of Physical Fitness

• Cardiovascular
Endurance
• Muscular Strength
• Muscular Endurance
• Flexibility
• Body Composition
 Cardiovascular Endurance

• Endurance
is the ability to exercise continuously for
extended periods without tiring
• Aerobic Fitness Level
dependent upon the amount of oxygen
which can be transported by the body to the
working muscles, and the efficiency of the
muscles to use that oxygen
 Examples of Activities

• Biking
• Walking
• Jogging
• Basketball
• Swimming
 Muscular Strength Muscular Endurance
- How much weight can - How long you can lift
be lifted one time the weight over time
• Strength • Strength
- High weight with low - Lower weight with high
reps (4-8 reps) reps (12-20 reps)
• Strength with Bulk - You are still working on
- High weight with low muscular strength
reps and more sets (6 when you are
sets of 6 reps) concentrating on
muscular endurance
 Muscular Strength

• Power lifting is usually how people build their

overall muscular strength.
• Muscular strength is utilized by doing as many
push-ups, or sit-ups you can do without a time
period for the fitness testing.
 Muscular Endurance Test
• Bench Jump
• Modified dip (men)
• Modified push up
(women)
• Abdominal crunch
• Abdominal curl-up
Flexibility
• The range of motion that
is possible around a joint
or joints.
 Measuring Flexibility
Sit and Reach
sit down, extending
both legs, so that both
feet are even with the
end of the yardstick.
Reach with one hand on
top of the other as far
as you can to get your
measurement.
 Body Composition
• The relative amount of muscle, fat, bone,
and other vital body parts.
- Lean Body Weight
- Fatty Tissue
 Positive Effects of Physical Fitness

• Reduces the risk of premature death

• Reduces the risk of developing and /or
dying from heart disease.
• Reduces high blood pressure or the risk
of developing high cholesterol
• Reduces the risk of developing diabetes
• Reduces or maintains your body weight
or body fat.
• Builds and maintains healthy muscles,
bones and joints
• Reduces depression and anxiety
• Improves psychological well-being
• Enhances work, recreation and sport
performance.
• Reduces fatigue
• Helps you relax and sleep better
• Enjoy your family
• Live healthier and longer
• Live longer to enjoy your retirement
• Look and feel better