1. HEALTH-RELATED FITNESS is a function of the 3. RELIEVES LOW BACK PAIN.

A lack of physical
body's adaptation to exercise. It can be developed and activity has been found to be major cause for some
maintained through a regular and consistent exercise cases of pain in the lower back.
program.
4. RETARDS AGING PROCESS. Continued
SOMATOTYPES is a system of classifying an individual participation in regular exercises of the proper amount
according to the shape of the body and severity is of considerable value in postponing
that usually takes place as a person grows old.
1. ECTOMORPH BODY TYPE characterized by a thin,
petite figure with a greater surface area to mass ratio. 5. PHYSICAL FITNESS AND ABILITY TO MEET
Relatively small bone size with thin limbs and low
EMERGENCIES. A body accustomed to a sedentary
muscle mass.
lifestyle can often function less efficiently even when
2. MESOMORPH BODY TYPE has a relatively
muscular predominance, the bones are usually large operating with near-maximum exertion.
and heavy with massive limbs
6. NEUROMUSCULAR SKILL. The smooth, efficient
3. ENDOMORPH BODY TYPE is characterized by a
relative predominance of soft roundness and large coordination of the muscular system is
digestive viscera. improved as a result of regular participation in
2. PERFORMANCE RELATED FITNESS physical activity.
- It refers to the quality of one's movement skill. 7. RELAXATION. Overactive minds in underactive
bodies often need physical outlets for accumulated
FIVE GENERAL PERFORMANCE COMPONENTS:
emotional and muscular tensions that seem to be
1. BALANCE is the ability to maintain equilibrium in relieved by actions of the skeletal muscle.
relation to changes in body position.
8. IMPROVEMENT OF PERSONALITY AND SOCIAL
2. COORDINATION is the harmonious working SKILLS. Participation in games and sports aids in
relationship between the skeletal muscle and nerves improving the personality and in developing desirable
in one aspect of movement. social skills.
3. AGILITY is the ability of an individual to quickly shift 9. MENTAL FITNESS. Since mental and physical
or change direction of the body from one point to relaxation is often the result of physical activity, many
another. people consider regular exercise to be of great value in
helping natural mental processes function with
4. SPEED is the ability to complete a task or move from
efficiency. higher results.
one point to another in the shortest possible time. It is
also the time taken to complete or complete a 10. GENERAL GROWTH. The physically fit person
performance after the initial movement is made. usually possesses a high degree of general resistance,
which enables him in successfully avoiding minor
5. POWER is the ability to perform one maximum
illness.
effort in a short period of time. It is a product of both
strength and speed as seen in many sport activities Components of Physical Fitness

BENEFITS OF PHYSICAL FITNESS 1. CARDIOVASCULAR ENDURANCE – refers to the

ability of the body, over sustained periods of time, to
1. VITALITY. Muscles are basic for all body action.
transport oxygen and nutrients to body tissues and to
They increase in strength with activity and deteriorate
remove wastes. the ability to perform exercises at
from lack of it.
moderate-to vigorous intensities for a prolonged
2. POSTURE. A physically fit person is able to period of time.
maintain his general postural alignment better than
• Jogging
one weak musculature.
• Mountain Climbing 4. FLEXIBILITY – refers to the ability to move joints
and use the full range of motion of the muscles. The
• High-Intensity Interval Training
ability to move muscles and joints through a full range
• Cycling of motion.

• Circuit Training • Sit and Reach

• Step Test • Static and Dynamic Stretching

• Yoga
• Aerobic and Anaerobic Exercises
• Side Lunges

• Pilates

• Mobility

5. BODY COMPOSITION – refers to the ratio of lean

mass (muscles, bones, vital tissues and organs) to fat
mass in the body. A fit person has an optimal ratio of
fat to lean mass in his/her body. Your body’s ratio of fat
mass to fat-free mass like muscle and bone.
• Running
2. MUSCULAR STRENGTH– refers to the ability of the • Jogging
muscle to exert force for a brief period of time. How
• Circuit Training
much force your muscles can exert or how heavy
weights they can lift. • Reduce calorie intake

• Squat • Protein intake

• Lifting Weights • Weight training

• Calisthenics • HIIT

• Strength and Balance exercises BODY MASS INDEX

• Push-ups and Pull Ups • A measure that relates body weight to height. BMI is
3. MUSCULAR ENDURANCE – refers to the ability of a sometimes used to measure total body fat and
muscle or group of muscles to sustain repeated whether a person is a healthy weight. Excess body fat
contractions or continue to exert force repeatedly over is linked to an increased risk of some diseases
a period of time. The ability of your muscles to sustain including heart disease and some cancers.
exercise for a period of time. EXAMPLE: BMI = WEIGHT/HEIGHT (X2)
• Planking 18.4 BELOW – UNDERWEIGHT
• Bicep Curls 18.5 – 24.9 – NORMAL
• Leg Raise 25 – 29.9 – OVERWEIGHT
• Squat 30 ABOVE – OBESE
• Burpees 1.70 M – HEIGHT WEIGHT – 63KG
• Cycling = 1.70 X 1.70 = 2.89
• Swimming = 63/2.89
• Long Distance running =21.799
6 COMPONENTS OF PHYSICAL FITNESS senses signal the need to move. People with good
reaction time can usually start quickly in track and
While health-related fitness is important for everyone,
swimming or react quickly in ping pong or karate.
skill-related fitness is more personal. Once a person
has met all of their health-related fitness goals, it is WELLNESS is the act of consistently practicing
good to expand into areas of interest with skill-related healthy habits to achieve better physical and mental
fitness training. These are not all equally important to health results, so you prosper while living, rather than
everyone. One person may want to develop in only one just living. According to The World Health
skill related area, while someone else might want to Organization, wellness is a state of complete physical,
develop in three or four areas. The six skill-related mental, and social well-being, and not merely the
components of fitness are: absence of disease or infirmity.

1. BALANCE is the ability to maintain equilibrium in Similarly, the National Wellness Institute defines
relation to changes in body position. Is the ability to wellness as "a conscious, self- directed and evolving
keep an upright posture while standing still or moving. process of achieving full potential."
Good balance in essential in many activities like
THE NINE (9) DIMENSION OF FITNESS
skating, surfing, skiing, and gymnastics.
There are nine dimensions of wellness: occupational,
2. COORDINATION is the harmonious working
emotional, spiritual, environmental, financial,
relationship between the skeletal muscle and nerves
physical, social, sexual, and intellectual. Now let us
in one aspect of movement. The ability to integrate the
define each dimension of wellness and identify what
sense with muscles so as to produce accurate,
makes it different.
smooth and harmonious body movement.

3.AGILITY is the ability of an individual to quickly shift

or change direction of the body from one point to 1. EMOTIONAL WELLNESS. This dimension is about
another. The ability of the individual to change understanding your feelings, coping with problems
direction or position in space with quickness and and stress effectively.
lightness of movement.
2. ENVIRONMENTAL WELLNESS. This dimension
4. SPEED is the ability to complete a task or move from helps us to live in harmony with our surroundings by
one point to another in the shortest possible time. It is doing something to preserve it.
also the time taken to complete or complete a
performance after the initial movement is made. Is the 3. FINANCIAL WELLNESS. This relates to the process
ability to cover a distance in a short amount of time. of learning how to handle your financial expenses
Speed is a very important factor in many sports and effectively.
activities. Short runs are used to evaluate speed 4. INTELLECTUAL WELLNESS. This dimension
5.POWER is the ability to perform one maximum effort involves keeping an open mind as you come across
in a short period of time. It is a product of both strength new ideas and improving your knowledge further.
and speed as seen in many sport activities. Refers to 5. OCCUPATIONAL WELLNESS. This dimension of
the ability of the muscles to release maximum force in wellness encourages personal fulfillment and
the shortest period of time. Football players, enrichment of one's life through work.
swimmers, shot-putters, discus throwers, and high
jumpers are examples of athletes who typically have a 6. PHYSICAL WELLNESS. This relates to keeping a
high degree of power. safe body and finding treatment when appropriate.

6. REACTION TIME is the time needed to respond 7. SEXUAL WELLNESS. This applies to the individual's
consciously to an external stimulus. An important active involvement in his or her life by discussing the
thing to note here is that reaction time must not be various issues surrounding sexuality and sexual
confused with reflexes. Reflexes are involuntary. Is the health.
amount of time it takes to start a movement once your
8. SOCIAL WELLNESS. This helps you to develop a set 2. Help lose weight quickly
of spiritual values that will help you achieve purpose
3. Improves aerobic and anaerobic capacity
and meaning.
4. for all over fitness
9. SPIRITUAL WELLNESS. This helps you to develop a
set of spiritual values that will help you achieve Persuade (someone) to do of HIIT
purpose and meaning.
1. Muscle loss
LESSON 3. TRAINING CONCEPTS AND
METHODOLOGIES 2. Muscle cramps or severe muscle injury

3. Slow recovery
The following are the key principles to keep in mind
while creating a fitness program: 4. Loss of energy
1. SPECIFICITY The training must be customized to 5. Fatigue
the needs of the sport in order to improve fitness in the
affected body parts. HIIT workout should be done up 3 times/week on
alternate day and focus on healthy diet to get quick
2. OVERLOAD Only by training more than usual can and better results.
fitness be enhanced. You must exert considerable
effort. FUNDAMENTAL BODY MOVEMENTS

3. PROGRESSION Start slowly and then gradually Fundamental body movements are the foundations
increase the amount of exercise you perform. while for physical activities such as games, sports, and
maintaining overloading. recreational activities. They are a specific collection of
skills that involve various body parts but should NOT
4. REVERSIBILITY Any adaptation that occurs as a be confused with sporting abilities. Before anyone can
result of exercise will be reversed when you cease participate in physical activities requiring body
training. You will lose fitness if you take a break or do management and skillful movement, basic movement
not work out frequently enough. skills must first be mastered before learning more
complex, specialized skills such as those needed for
games, sports, and recreational activities.

LOCOMOTOR MOVEMENTS refer to the body's

movements, where the body travels from one location
The High Intensity Interval Training (HIIT) program The to another point. There are eight major locomotor
HIIT involves exercises performed in repeated quick movements. These are classified as either even
bursts at maximum or near maximal effort with movements or as irregular movements. Even rhythmic
periods of rest or low activity between bouts. movements are made up of equal, unchanging
- It`s an effective training method. actions. These movements include walking, running,
hopping, leaping, and jumping. Uneven rhythm
- Alternating between intense bouts of exercise and movements consist of unequal actions. They also
low intensity exercise sometimes incorporate alternating actions. These
- It can be used anaerobically (in gym and weights) and movements include skipping, galloping, and sliding.
aerobically with cardio NON-LOCOMOTOR MOVEMENTS, sometimes called
- It burns more fat, improves endurance, and builds axial movements, refer to the body's movements
strength Benefits of High Intensity Interval Training without allowing the body to travel. Bending, shaking,
(HIIT) stretching, swaying, swinging, turning, twisting, and
wiggling are examples, although non locomotor
1. Build muscle movements can be combined with locomotor
movements (e.g., walk and arm swing).
MOVEMENT CONCEPTS 5. GESTURE. The use of the body to convey emotions
and ideas through movement patterns as an
The following movement concepts (or elements of
expressive instrument.
movement) which are studied in the Physical
Education curriculum includes: 6. RHYTHM. The pattern and emphasis of beats.

1. BODY AWARENESS - Learning a person's body 7. BREATHING. The use of inhalation and exhalation
parts and understanding what the parts can do, and to give fluidity and harmony to a person's movement.
moving the parts.
PHYSICAL ACTIVITY READINESS QUESTIONNAIRE
2. SPATIAL AWARENESS - Knowing how much space TEST (PAR-Q TEST)
the body occupies and utilizing the body in physical
The PAR-Q test stands for the Physical Activity
space.
Readiness Questionnaire. It is a screening tool used to
3. DIRECTIONAL AWARENESS - Understanding left determine whether an individual is ready to engage in
and right, up and down, in and out, top and bottom, physical activity or exercise. The primary purpose of
and front and back; the test is to assess whether a person has any health
conditions that may put them at risk during physical
4. TEMPORAL AWARENESS - The construction of an
activity, and it helps identify individuals who may need
internal time structure that identifies movement-time
medical clearance before starting an exercise
relationships; and
program.
5. RELATIONSHIP AWARENESS - Understanding with
what the body makes movements, or with whom the
body makes movements.

MOVEMENT PRINCIPLES provide a solid foundation

for physical activities in any environment, with or
without any equipment. They can be introduced in
simple, age- appropriate ways to help students
improve their movements' efficiency and
effectiveness. The application of these principles
becomes more refined as movement competence
improves. Some movement principles include:

1. BALANCE. The capacity to sustain the body's line of

gravity within the support base with minimal postural
sway.

2. CENTERING. Your human body's core, where all

body movements emanate and hold you as you move
together.

3. CENTER OF GRAVITY. The balance point or that

point where all the body's weight is 11 distributed
equally across all sides.

4. POSTURE. The body's presumed position either

with support during muscle activity or a coordinated
action by a group of muscles working to maintain
stability.