PHYSICAL ACTIVITIES TOWARDS

HEALTH AND FITNESS (PATH FIT 2)

EXERCISE-BASED FITNESS
ACTIVITIES
ELMARIE L. ILAO, LPT
P.E INSTRUCTOR
 FITNESS
PHYSICAL FITNESS REFERS TO YOUR BODY SYSTEMS’ CAPACITY TO FUNCTION
EFFECTIVELY TOGETHER TO ALLOW YOU TO BE HEALTHY AND PERFORM DAILY
LIVING ACTIVITIES.
 COMPONENTS OF PHYSICAL FITNESS
• HEALTH RELATED FITNESS – IS FITNESS PROGRAMS THAT ARE PRESCRIBED TO IMPROVE
THE GENERAL HEALTH OF THE INDIVIDUAL.
1. CARDIORESPIRATORY ENDURANCE – THE LUNGS, HEART, AND BLOOD VESSELS
CAPACITY TO SUPPLY THE CELLS WITH ENOUGH QUANTITIES OF OXYGEN TO MEET THE
DEMANDS OF SUSTAIND PHYSICAL EXERCISE.
2. MUSCULAR ENDURANCE – THE CAPACITY OF THE MUSCLE TO EXERCISE FORCE
CONTINUOSLY OVER TIME.
3. MUSCULAR STRENGTH – THE ABILITY OF A MUSCLE TO EXERT MAXIMUM FORCE
AGAINST RESISTANCE.
4. BODY COMPOSITION – THE FAT AND NONFAT COMPONENTS OF THE HUMAN BODY,
WHICH ARE IMPORTANT IN ASSESSING BODY WEIGHT.
5. FLEXIBILITY – THE ABILITY OF A JOINT TO MOVE FREELY THROUGH ITS FULL RANGE OF
MOTION.
 COMPONENTS OF PHYSICAL FITNESS
• SKILL RELATED FITNESS COMPONENTS/MOTOR-SKILL FITNESS – ARE FITNESS
PROGRAMS THAT ARE USED TO IMPROVE ATHLETIC ABILITY.
1. AGILITY – THE ABILITY TO MOVE AND CHANGE DIRECTION AND POSITION OF THE BODY
QUICKLY AND EFFECTIVELY WHILE UNDER CONTROL.
2. BALANCE – THE POWER TO STAND UPRIGHT OR REMAIN IN CONTROL OF BODY
MOVEMENTS, WHETHER STABLE OR MOVING.
3. COORDINATION – THE ABILITY TO USE THE SENSES TOGETHER WITH BODY PARTS
DURING MOVEMENT.
4. POWER- THE CAPACITY TO APPLY FULL POWER IN AS SHORT A TIME AS POSSIBLE.
5. REACTION TIME - THE ABILITY TO RESPOND RAPIDLY TO STIMULI.
6. SPEED – THE ABILITY TO MOVE THE BODY IN ONE DIRECTION AS FAST AS POSSIBLE.
 WELLNESS
• WELLNESS IS THE ACT OF CONSISTENCY PRACTICING HEALTHY HABITS TO
ACHIEVE BETTER PHYSICAL AND MENTAL HEALTH RESULTS. AND OR INVLOVES
LEARNING ABOUT DISEASE AND HARM PREVENTION, AND DEVELOPING HEALTH
HABITS THAT WILL ENABLE TO YOU TO LIVE A LONGER, HAPPIER LIFE.
1. EMOTIONAL WELLNESS – THIS DIMENSION IS ABOUT UNDERSTANDING YOUR
FEELINGS, COPING WITH PROBLEMS AND STRESS EFFECTIVELY.
2. ENVIRONMENTAL WELLNESS – THIS DIMENSION HELPS US TO LIVE IN HARMONY
WITH OUR SURROUNDINGS BY DOING SOMETHING TO PRESERVE IT.
3. FINANCIAL WELLNESS – THIS RELATES TO THE PROCESS OF LEARNING HOW TO
HANDLE YOUR FINANCIAL EXPENSES EFFECTIVELY.
4. INTELLECTUAL WELLNESS – THIS INVOLVES KEEPING AN OPEN MIND AS YOU COME
ACROSS NEW IDEAS AND IMPROVING YOUR KNOWLEGDE FURTHER.
5. OCCUPATIONAL WELLNESS – THIS DIMENSION ENCOURAGES PERSONAL
FULFILLMENT AND ENRICHMENT OF ONE’S LIFE THROUGH WORK.
6. PHYSICAL WELLNESS – THIS RELATES TO KEEPING A SAFE BODY AND FINDING
TREATMENT WHEN APPROPRIATE.
7. SEXUAL WELLNESS – THIS APPLIES TO THE INDIVIDUAL’S ACTIVE
INVOLVEMENT IN HIS OR HER LIFE BY DISCUSSING THE VARIOUS ISSUES
SURROUNDING SEXUALITY AND SEXUAL HEALTH.
8. SOCIAL WELLNESS – REFERS TO THE RELATIONSHIPS WE HAVE AND HOW WE
INTERACT WITH OTHERS.
9. SPIRITUAL WELLNESS – INVOLVES POSSESSING A SET OF GUIDING BELIEFS,
PRINCIPLES, OR VALUES THAT HELP GIVE DIRECTION TO ONE’S LIFE.
 PRINCIPLES OF TRAINING
1. SPECIFICITY – THE TRAINING MUST BE CUSTOMIZED TO THE NEEDS OF THE
SPORT IN ORDER TO IMPROVE FITNESS IN THE AFFECTED BODY PARTS.
2. OVERLOAD – ONLY BY TRAINING MORE THAN USUAL CAN FITNESS BE
ENHANCED. YOU MUST EXERT CONSIDERABLE EFFORT.
3. PROGRESSION – START SLOWLY AND THEN GRADUALLY INCREASE THE
AMOUNT OF EXERCISE YOU PERFORM, WHILE MAINTAINING OVERLOADING.
4. REVERSIBILITY – ANY ADAPTATION THAT OCCURS AS A RESULT OF EXERCISE
WILL BE REVERSED WHEN YOU CEASE TRAINING. YOU WILL LOSE FITNESS IF
YOU TAKE A BREAK OR DO NOT WORKOUT FREQUENTLY ENOUGH.
 FITT PRINCIPLES
• FREQUENCY – DECIDE HOW OFTEN YOU WOULD LIKE TO TRAIN.
• INTENSITY – CHOOSE HOW HARD YOU WANT TO WORK OUT.
• TIME – CHOOSE HOW LONG YOU WILL TRAIN.
• TYPE – CHOOSE WHICH TRAINING TECHNIQUES TO EMPLOY.
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