LEARNING OBJECTIVES:

1. Differentiate the health and skill related

fitness
2. Identify the recommended guidelines for
Cardiorespiratory Fitness
3. Adapt the healthy eating habits of an
individual
WHAT IS PHYSICAL FITNESS?
Good health or
physical condition,
especially as the
result of exercise
and proper
nutrition.
TYPES OF FITNESS
 HEALTH - RELATED PHYSICAL FITNESS

Cardiovascular fitness: the ability to exercise your entire body for long
periods of time.
Strength: the amount of force your muscles can produce.
Muscular endurance: the ability to use your muscles many times without
tiring.
Flexibility: the ability to use your joints fully through a wide range of motion.
Body fitness – composition: is the percentage of body weight that is made up
of fat when compared to other body tissue, such as bone and muscle.
SKILL - RELATED PHYSICAL FITNESS

Different sports require

different parts of skill -
related fitness.
Many sports require
several parts. For
example, a skater might
have good agility, but may
not posses good power.
Some people have more
natural ability in skill
areas than others.
Good health does not
come from being good in
skill-related fitness.
 AGILITY

Agility is the ability to change the position of your

body quickly and to control body’s movements.
People with good agility are most likely to be good
at activities such as: diving, soccer, ice skating,
wrestling, etc.
 BALANCE
• Balance is the ability to keep an upright
posture while standing still or moving. People
with good balance are most likely to be good
in activities such as gymnastics, ice skating,
rhythmic gymnastics, ski-jumping, surfing,
etc.
 POWER

Power is the ability to use

strength and speed.
People with good power
might have the ability to
put the shot, throw the
discus, high jump, play
football, speed swim,
speed skate, etc.
REACTION TIME
Reaction time is the
amount of time it
takes to move once
you realize the need to
act. People with good
reaction time are able
to make fast starts in
track or swimming, or
to dodge a fast attack
in fencing or karate.
 SPEED
Speed is the ability to perform a movement or
cover a distance in a short period of time. People
with leg speed can run fast, while people with
good arm speed can throw fast or hit a ball that
is thrown fast.
EXERCISE RECOMMENDATION FOR
CARDIORESPIRATORY FITNESS
(CRF)
 EXERCISE RECOMMENDATION FOR (CRF)
Frequency – refers to how often the exercise is done.
Intensity – refers to how hard the activity/exercise is.
Volume – refers to duration or how long the exercise will take.
Type – refers to a kind of activity or exercise.
Pattern – refers to a repeated sequence of movement ideas/exercise.
Progression – refers to the way in which an individual should
increase the load.
 World Health Organization
and Department of Health (2009)
recommended three strategies to
address the nutrition problems
and practices of Filipinos that are
related to non-communicable
diseases (NCDs).

Three strategies with ABC as

the acronym, are the keys to
ensure optimal health and lower
the risk of NCDs :
Aim for the ideal body weight
Build healthy nutrition-related
practices
Choose foods wisely
 TIPS TO MANAGE WEIGHT THROUGH HEALTHY
EATING PHYSICAL ACTIVITY AND SLEEPING HABITS

• Avoid skipping breakfast

• Eat more fruits and vegetables
• Reduce your intake of sweets that range from sweetened
beverages
• Increase your daily physical activity
• Getting a good night’s rest
THE FILIPINO FOOD PYRAMID
• According to the National Nutrition Council (2017), a
healthy diet is consistent with the principles of balance,
variety and moderation.
• The Filipino Pyramid Food Guide, developed by S. S.
Orbeta, and the Food, Nutrition and Research Institute
(FNRI) in 1997 and endorsed by the PASOO. 
 SERVING SIZES
• A portion is the amount of food that you choose
to eat for a meal or snack at one time, whether
from a package, at home or while eating out.
 Equivalent portion sizes per meal (DOH: Pinggang Pinoy)
GO
(RICE AND
ALTERNATIVES)
Any of the following:
• 1 ½ cups of cooked rice
MALE • 6 pieces of small pandesal
• 6 slices of small loaf
bread
• 1 ½ cups of cooked
noodles (e.g.pansit)
• 1 ½ medium pieces of
root crop (e.g. kamote)
GROW GLOW GLOW
(FISH AND (VEGETABLES) (FRUITS)
ALTERNATIVES)
Any of the following: Any of the following: Any of the
• 2 pieces(small size) medium following:
variety of fish • 1 ½ cups of cooked
• 2 slices of large variety of fish vegetables (e.g. • 1 medium size
(e.g, bangus) malunggay, saluyot, fruit (e.g.
• 2 pieces of small chicken leg gabi leaves, talinum, dalanghita,
• 2 servings of lean meat, 30 g ampalaya, kalabasa, saging, manga)
each (e.g. pork,chicken, beef) carrots, sitaw) • 1 slice of big
• 2 pieces of tokwa, 6x6x2 cm fruit (e.g.
each papaya, pakwan)
• 1 piece of small chicken egg
and 1 piece of any food items
mentioned above

Any of the following:
FEMALE
• 1 cup of cooked rice
• 4 pieces of small pandesal
• 4 slices of small loaf
bread
• 1 cup of cooked noodles
(e.g.pansit)
• 1 medium piece of root
crop (e.g. kamote)
Any of the following: Any of the following: Any of the
• 2 pieces(small size) medium following:
variety of fish • ¾ - 1 cup of cooked
• 2 slices of large variety of fish vegetables • 1 medium size
(e.g, bangus) (e.g. malunggay, fruit (e.g.
• 2 pieces of small chicken leg saluyot, gabi leaves, dalanghita,
• 2 servings of lean meat, 30 g talinum, ampalaya, saging, manga)
each (e.g. pork,chicken, beef) kalabasa, carrots, sitaw) • 1 slice of big
• 2 pieces of tokwa, 6x6x2 cm fruit (e.g.
each papaya, pakwan)
• 1 piece of small chicken egg
and 1 piece of any food items
mentioned above