LESSON 1

PRINCIPLES OF
PHYSICAL FITNESS
INTRODUCTION:
● “Health is wealth.” This short and common adage is short but
means a lot for us in achieving healthy well-being.
● A healthy body affects the process of our mind (mental health), our
relationship to others (social health), performing daily tasks and
work (physical health), and spiritual health.
● Thus, we should take good care of our body to be successful in life
pursuits.
PHYSICAL EDUCATION
● is an integral part of educational program
designed to promote and instill optimum
development of the individual through social
body movement in the performance of properly
selected physical activities.
PHYSICAL FITNESS
● Is one physical education program to maintain a healthy
wellbeing.
● Many people, particularly the working class, neglect to find time to
do physical fitness.
● These results to sickness and illness which affect their work
productivity and efficiency.
● Thus, college students, who are future working class, need to fully
understand the relevance of physical fitness in their lives.
PICTURE ANALYSIS
QUESTION AND ANSWER

1. What do the old-aged people in the

pictures look?
2. What do you think are the benefits of
being physically active?
3. Do you want to be physically active?
When? How? Why?
ANALYSIS

In the pictures, wonderful old aged people are

enjoying their healthy lifestyle as manifested on their
smiling faces. As we grow old, physical activities for
remaining fit becomes more and more critical in order
to keep looking and feeling good. Staying in shape
after 60 is a must to prevent the age-related illnesses
like heart disease & diabetes, and avoid injury from
falls.
What is Physical Education?

● Physical Education is an integral part of educational program designed to promote

optimum development of the individual, physically, socially, emotionally, and
mentally through total body movement in the performance of properly selected
physical activities.
● The word physical refers to the bodily characteristics such as physical strength,
physical development, physical health, and physical appearance. It refers to the
body as contrasted to the mind.
● Therefore, when the word education is added to the word physical, thus forming
the phrase physical education. It refers to the process of education that concerns
activities, which develop and maintain the human body. Under Physical Education,
Physical Fitness is one of the topics on attaining physical health.
What is Physical Fitness?

● Physical fitness refers to the ability of your body systems to work

together efficiently to allow you to be healthy and perform activities of
daily living. Physical Fitness testing is always an important component of
physical education. It is so significant that it has been discussed and
conducted since you were in elementary years.

● Physical fitness means many things to different people. Some assume

that being physically means being muscular and being able to lift heavy
weights. Others believe that to be fit is too perceived as slim. Physical
Fitness is the ability to function efficiently and effectively, to enjoy
leisure, to be healthy to resist disease, and to cope with emergency
situations.
What is Physical Fit individual?

● A physically fit person is able to perform schoolwork, meet home

responsibilities, and still have enough energy to enjoy sport and
other leisure activities.
● A fit person can respond effectively to normal life situations, such
as raking leaves at home, stocking shelves at a part-time job, and
marching in the band at school.
● A fit person can also respond to emergency situations - for
example, by running to get help or aiding a friend in distress.
PHYSICAL FITNESS PRINCIPLES
● SPECIFICITY - pick the right kind of activities to affect each component.
Strength training results in specific strength changes. Also, train for the specific
activity you’re interested in. For example, optimal swimming performance is
best achieved when the muscles involved in swimming are trained for the
movements required. It does not necessarily follow that a good runner is a
good swimmer.
● OVERLOAD - work hard enough, at levels that are vigorous and long enough
to overload your body above its resting level, to bring about improvement.
● REGULARITY - you can’t hoard physical fitness. At least three balanced
workouts a week are necessary to maintain a desirable level of fitness.
SPECIFICITY – the part of the body needs to be developed is distributed weekly. For
instance, mondays and wednesdays are intended for enhancing the upper body.
During tuesdays and thursdays , the lower part of the body is enhanced.
OVERLOAD - a rest day is provided weekly to relax the muscles and other body parts.
A specific time is given for each fitness program.
REGULARITY - doing all the physical fitness workout will result to stress. At least three
balanced workouts a week are necessary to maintain a desirable level of fitness.
PROGRESSION – As the week progresses, the gravity of the work-out increased. For
instance week 1 has 1 mile run, and when it reaches week 8, the program becomes 2
mile run.