Reviewer HOPE1

Physical Fitness as Defined

A person who is free from illnesses and can do physical or sports activities and still has an extra energy to do more
activities is considered to be physically fit. Physical fitness is a combination of health fitness and body fitness.

Health Related Fitness

This is primarily associated with disease prevention and functional health. Participating in regular health-related fitness
helps you control your weight, prevents diseases and illness, improves mood, boosts energy, and promotes better sleep.

Health Related Fitness Components

1. Body Composition – The combination of all the tissues that make up the body
such as bones, muscles, organs and body fat.
2. Cardiovascular Endurance – The ability of the heart, lungs, blood vessels, and
blood to work efficiently and to supply the body with oxygen.
3. Flexibility – The ability to use joints fully through a wide range of motion.
4. Muscular Endurance – The ability to use muscles for a long period of time without
tiring.
5. Muscular Strength – The ability of the muscles to lift a heavy weight or exert a lot of force one time

Skills Related Fitness Components

1. Agility – The ability to change body positions quickly and keep the body under
control when moving.
2. Balance – The ability to keep the body in a steady position while standing and
moving.
3. Coordination – The ability of the body parts to work together when performing an activity.
4. Power – The ability to combine strength with speed while moving.
5. Reaction Time – The ability to move quickly once a signal to start moving is
received.
6. Speed – The ability to move all or a part of the body quickly.

Specific Components of Physical Fitness

1. Agility –The ability of the individual to change direction or position in space with
quickness and lightness of movement while maintaining dynamic balance.
2. Balance – The ability to control organic equipment neuro-muscularly; a state of
equilibrium.
3. Coordination - The ability to integrate the body parts to produce smooth motion.
4. Endurance – The ability to sustain long continued contractions where a number
of muscle groups are used; the capacity to bear or last long in a certain task
without undue fatigue.
5. Flexibility – The quality of plasticity, which gives the ability to do a wide range of
movement.
6. Organic Vigor – It refers to the soundness of the heart and lungs which contributes
to the ability to resist disease.
7. Power – The ability of the muscles to release maximum force in the shortest period
of time.
8. Speed – The ability to make successive movements of the same kind in the shortest
period of time.
9. Strength – The capacity to sustain the application of force without yielding or
breaking; the ability of the muscles to exert efforts against resistance.

Physical Activity and Exercise

Activities done by the skeletal muscles that utilize energy are called Physical Activities. Activities
you are doing at home or in school are considered to be physical activity. It is classified into 4
domains: occupational, domestic, transportation, and leisure time.
1. Occupational – These are the activities you do at your workplace (i.e. lifting
computers and books, going your friend’s desk, or preparing lunch at the pantry).
2. Domestic – These are the activities you do at home (i.e. washing clothes and dishes,
gardening, carpentry, baking, or cleaning the house).
3. Transportation – These are the activities that involve travelling (i.e. riding a
jeepney, tricycle, motorcycle, or bikes).
4. Leisure Time – These are the activities you do during recreational activities (i.e.
playing, swimming, hiking, or craft making).

Aerobic, Muscle-strengthening, and Bone-strengthening Activity

Aerobic
Aerobic activities, also called endurance activities, are physical activities in which people move their
large muscles in a rhythmic manner for a sustained period.
Muscle-Strengthening Activity
This kind of activity, which includes resistance training and lifting weights, causes the body’s
muscles to work or hold against an applied force or weight.
Bone-Strengthening Activity
This kind of activity, sometimes called weight-bearing or weight-loading activity, produces a force on the bones that
promotes bone growth and strength.

REFLECT on all of your specific eating habits, both bad and good, and your common triggers for
unhealthy eating.
 REPLACE your unhealthy eating habits with healthier ones.
 REINFORCE your new, healthier eating habits.

Overload Principle

This principle pertains to doing “more than normal” for improvement to happen. It means to boost
our fitness, strength, or endurance. The workload is extended accordingly. Applying these training
principles will cause long-term adaptations, enabling the body to figure more efficiently to deal with
higher levels of performance.

Overloading will be achieved by following the acronym FITT:

Frequency: Increasing the number of times you train per week

Intensity: Increasing the problem of the exercise, for instance, running at 12 km/h rather than 10
or increasing the load you're squatting with.
Time: Increasing the length of your training time for every session, for instance, cycling for 45
minutes rather than 30
Type: Increase the intensity of the training. For instance, progress from walking to running

Principle of Progression
To ensure that the results will still improve over time, the adapted workload should be continually
increased.

Principle of Specificity

We have all heard the phrase, "Practice makes perfect." Well, this is often the principle of specificity
in action.

Principle of Reversibility

Development of muscles will happen if regular movement and execution are completed. If activity
ceases, it will be reversed

The F.I.T.T Principle of Physical Activity

Understanding the F.I.T.T. principle helps you create a workout plan which
will be beneficial in reaching your fitness goals. F.I.T.T. stands for frequency, intensity, time, and
type of exercise. These are the four elements you would like to believe to make workouts that suit
your goals and fitness level. Learn how the F.I.T.T. principle works.
Table 1. F.I.T.T Principles

Factor Definition

Frequency Number of meeting in a week

Intensity The effort level of the exercise

Time Period covered in an exercise session

Type Kind of activity

Part of an Exercise Program

An exercise workout has three components: warm-up, exercise load, and cool-down. The
exercise load or workout load is the program activity that would stimulate beneficial adaptation
when performed regularly.
Warm-up - At least 5 to 10 minutes of low to moderate intensity aerobic exercise or resistance
exercise with lighter weights.
Conditioning -15 to 60 minutes of aerobic, resistance, neuromuscular, and/or sport activities
Cool-down - At least 5 to 10 minutes of low to moderate intensity aerobic exercise or resistance
exercise with lighter weights
Stretching - At least 10 minutes of stretching exercises performed after the warm-up or cool-down
phase

Aerobic Exercise
Aerobic Exercise is any physical activity that makes you sweat, causes you to breathe harder, and
gets your heart beating faster compared to when you are at rest.
Aerobic fitness is the ability of the body’s cardiovascular system to supply energy during
continuous physical activities such as biking and running.

Fitness is a condition in which an individual has sufficient energy to

avoid fatigue and enjoy life.

Skill- or performance-related fitness involves skills that will enhance one’s performance
in athletic or sports events.

There are six skill-related fitness components: agility, balance, coordination, speed, power,
and reaction time. Skilled athletes typically excel in all six areas.

1. Agility is the ability to change and control the direction and position
of the body while maintaining a constant, rapid motion.
For example: changing directions to hit a tennis ball or making a cross over
move in basketball.

2. Balance is the ability to control or stabilize the body when a person is

standing still or moving.
For example: skateboarding or most of the event in gymnastic like the ring
. Coordination is the ability to use the senses together with body parts
during movement.
For example: dribbling a basketball
Using hands and eyes together is called hand-eye coordination or performing anyo (Arnis)-
is the application of all styles learned throughout one's training, and is performed with a
specific weapon (i.e., cane, dagger, hands) to show the flow of that form.

4. Speed is the ability to move your body or parts of your body

swiftly in one direction. In sports, players rely on speed to gain
advantage over your opponents.
For example: a basketball player making a fast break to perform a
lay- up, a tennis player moving forward to get to a drop shot, a
football player out running the defense to receive a pass

5. Power is the ability to move the body parts swiftly while applying
the
maximum force of the muscles.
Power is a combination of both speed and muscular strength.
For example: punching in boxing, kicking for
taekwondo or rowing.

6. Reaction Time is the ability to reach or respond quickly to what

you hear, see, or feel.
For example, an athlete quickly runs when he hears the starting gun,
stealing a base in baseball or blocking a punch or a kick.