OBJECTIVES:
•To know what physical fitness is;
•Define and identify the components of physical
fitness
•To assess your fitness level; and
•Appreciate the IMPORTANCE of AN ACTIVE
LIFESYLE.
What is Physical Fitness?
• Important part of life.
• It is an indicator which shows whether you
have the ability to perform and enjoy day
to day physical activities with ease.
PHYSICAL FITNESS
• is considered a measure of the body’s ability to
function efficiently and effectively in work and
leisure activities, to be healthy, to resist hypo-
kinetic diseases, and to meet emergency
situations.
Physical fitness is generally achieved through -
• physical activity and exercise,
• correct nutrition,
• enough rest (good quality sleep),
• Stress management and relaxation.
“Physical fitness is not only one of the most
important keys to a healthy body, it is the basis
of dynamic and creative intellectual activity.”
John F. Kennedy
Physical fitness is divided into
A. Health-related fitness components
B. Skill-related components of physical
fitness
Health-related fitness
components:
• -activity aimed to
1. Body composition
improve your health.
2. Cardiovascular fitness The goal of health
related fitness is
3. Flexibility
prevention of or
4. Muscular endurance rehabilitation from
disease as well as the
5. Muscle strength
development of a high
level of functional
Health-related fitness components:
1. Balanced BODY COMPOSITION
• the ratio of fat to muscle.
• Minimum of fat and maximum of lean
mass is a sign of a healthy and fit body.
Health-related fitness components:
2. CARDIOVASCULAR FITNESS or
ENDURANCE-
• defined as the component which helps to
determine if the heart and lungs are working
in coordination.
• the ability of the body to deliver oxygen and
nutrients to tissues and to remove wastes.
• Cardiovascular exercises or aerobics -walking, running, biking, rowing,
treadmills
Health-related fitness components:
3. FLEXIBILITY -
• the ability of the joints in the body to move
to their full range of motion.
Flexibility exercises - stretching, yoga, Tai Chi
Health-related fitness components:
4. MUSCULAR ENDURANCE -
• ability of the body to perform repeated
exercises without getting tired.
Strength training exercises such as running, jogging,
cross-training on an elliptical machine, etc.
Health-related fitness components:
5. MUSCLE STRENGTH -
• the capability of the muscles to lift
weight.
• weight training exercises every alternate
day increases the muscle mass of the
body.
Weight training exercises - push ups, pull ups, biceps curls,
pectoral fly, leg extensions, back extension, etc.
Skill-related components of physical
fitness:
1. AGILITY
2. BALANCE
•Skill or
3. POWER
performance
4. SPEED
related fitness
5. COORDINATION involves skills
5. REACTION that will
TIME enhance one’s
performance in
Skill-related components of physical
fitness:
1. AGILITY -
• the ability of the body to change direction
quickly and effectively while under control.
• It requires the integration of isolated
movement skills using a combination of
balance, coordination, speed, reflexes,
strength, and endurance.
• Football • Soccer • Tennis • Volleyball • Basketball
• Most competitive sports
Skill-related components of physical fitness:
2. BALANCE -
• Balance is the ability to maintain an
upright posture while in a stationary
position or while moving.
• Examples of activities that challenge balance include:
• • Yoga • Pilates • Gymnastics • Single leg exercises •
Bosu ball exercises • Stability ball exercises
Skill-related components of physical fitness:
3. POWER -
• the ability to do strength work at an
explosive pace (it is defined as the amount
of work performed per unit of time).
• Examples of activities that require power include:
• Baseball • Boxing • Golf
• Volleyball • Track and Field (i.e., high jump, long jump, pole
vault, javelin)
Skill-related components of physical fitness:
4. SPEED -
• Speed is the ability to move quickly from
one point to another.
Examples of activities that require speed include:
• Sprinting (i.e., 100 meter, 200 meter, 400 meter)
• Speed skating (i.e., 500 meter, 1000 meter, 5000 meter)
• Swimming (i.e., front crawl, butterfly, back stroke)
Skill-related components of physical fitness:
5. COORDINATION -
• Coordination is the integration of hand
and/or foot movements with the input of
the senses (i.e., what we see, hear, and
feel).
• Examples of activities that require coordination
include: • CrossFit • Group fitness classes (i.e., Zumba) • Baseball
• Basketball • Golf • Jumping rope • Martial arts (i.e., karate, judo,
taekwondo)• Skiing/Snowboarding
Skill-related components of physical fitness:
5. REACTION TIME -
• Reaction time is the amount of time it takes to
react to a stimulus (i.e., starting gun, moving
object, movement of an opponent).
Examples of activities that require a fast reaction time include:
• Racquet sports (i.e., tennis, squash, racquetball, badminton)
• Baseball and cricket • Sprinting, speed skating, and swimming
• Martial arts (i.e., karate, judo, taekwondo)
• Most competitive individual and team sports
IMPORTANCE OF AN ACTIVE
LIFESTYLE:
Regular, moderate to high intensity of physical activity,
and exercise was proven to improve overall health and
fitness. As such, it;
• improves bone, joint, and muscle strength;
• develops motor control and coordination;
• helps maintain a healthy body composition;
• improves the psychological functioning of an individual;
IMPORTANCE OF AN ACTIVE LIFESTYLE:
• Increase the efficiency of the lungs and the heart;
• Increases muscle strength and endurance;
• Protects from musculoskeletal problems, such as “low” back pain;
• Possibly delays the aging process;
• Reduces the risk of cardiovascular diseases such as
coronary artery disease and stroke;
• Promotes healthy cholesterol level;
IMPORTANCE OF AN ACTIVE
LIFESTYLE:
• Helps regulate blood pressure;
• Reduces the risk of breast and colon cancer;
• Improves control over anxiety and depression; and
• Builds self-esteem and social interaction;
THANK YOU!!
REFERENCES:
Callo, L.F. & Dajime, P.F.,2016. Physical Education and Health. Volume 1. First Ed. Manila,
Philippines; Rex Book Store
ECHO Interactive Consulting. 2014. Understanding the 11 components of Fitness. Retrieved from
https://www.slideshare.net/TodaysFitnessTrainer/understanding-the-eleven-components-
of-fitness
Health Galaxy.com. 2016. What is Physical Fitness?. Retrieved from http://www.health-galaxy.com/What-
Is-Physical-Fitness.html
