3. Refers to the ability of your body systems to work
together efficiently to allow you to be healthy and
perform activities of daily living.
It is a state of health and well-being and, more
specifically, the ability to perform aspects of sports,
occupations and daily activities.
WHAT IS PHYSICAL FITNESS?
4. WHAT IS PHYSICAL FITNESS?
Physical fitness is to the human body what fine tuning
is to an engine. It enables us to perform up to our
potential. Fitness can be described as a condition that
helps us look, feel and do our best.
Physical fitness involves the performance of the heart
and lungs, and the muscles of the body. And, since
what we do with our bodies also affects what we can do
with our minds, fitness influences to some degree
qualities such as mental alertness and emotional
stability.
6. SAVE MONEY
While some diseases cannot be prevented,
you can reduce your risk for certain disease –
such as heart disease and diabetes – through
reducing risky behaviors and living a
healthy lifestyle.
7. INCREASE YOUR LIFE EXPECTANCY
Numerous studies have shown that regular physical
activity increases life expectancy and reduces the risk
of premature mortality.
There’s not a magic formula that translates hours of
physical activity into hours of life gained, but research
suggests that people who are more active tend to be
healthier and tend to live longer.
8. REDUCE YOUR RISK OF INJURY
Regular exercise and physical activity increase
muscle strength, bone density, flexibility, and
stability.
Physical fitness can reduce your risk for and resilience
to accidental injuries, especially as you get older.
Stronger muscles and better balance mean that you’re
less likely to slip and fall, and stronger bones mean
that your less likely to suffer bone injuries should you
take a tumble.
9. IMPROVE YOUR QUALITY OF LIFE
A sedentary lifestyle and a lack of physical activity can
take a toll on a person’s body.
Exercise, however, has been shown to improve mood
and mental health, and provides numerous health
benefits.
Of course physical fitness also allows you to do things
that you may not otherwise be able to do.
10. STAY ACTIVE
Staying active and healthy allows you to do activities
that require a certain level of physical fitness.
For example : hiking to the top of a mountain is a
rewarding experience that instills a sense of
accomplishment and provides spectacular scenery, but
there are people who cannot experience this due to
fitness limitations.
11. IMPROVE YOUR HEALTH
It improves RESPIRATORY, CARDIOVASCULAR
HEALTH, and OVERALL HEALTH. Staying active can
also help you maintain a HEALTHY WEIGHT, reduce
your risk for type 2 diabetes, heart disease, and reduce
your risk for some cancers.
In other words, staying active is a crucial part of
maintaining good health and wellness.
12. EXERCISE CAN HELP CONTROL
STRESS
Chemicals called neurotransmitters, produced in the
brain, are stimulated during exercise. Since it’s
believed that neurotransmitters mediate our moods
and emotions, they can make us feel better and less
stressed.
14. 1. MUSCULAR STRENGTH
This is the “power” that helps you to lift and carry heavy
objects.
Without muscular strength, your body would be weak and
unable to keep up with the demands placed upon it.
The way to increase strength is to train with heavy weights,
working in the 4 – 6 or 12 – 15 rep ranges.
The heavier the weight, the fewer reps you should perform!
15. 2. MUSCULAR ENDURANCE
Endurance is the ability of your muscles to perform
contractions for extended periods of time.
Rather than just lifting or carrying something for a few
seconds, the muscles are used for minutes.
The way to increase strength is to train with light
weights, working in the 20 – 25 rep range.
Working with lighter weight will train the muscle
fibers needed for muscular endurance, and the higher
rep range leads to a longer period of exercise.
16. 3. CARDIOVASCULAR ENDURANCE
Cardiovascular endurance is your body’s ability to keep
up with exercise like running, jogging, swimming,
cycling, and anything that forces your cardiovascular
system (lungs, heart, blood vessels) to work for
extended periods of time.
Together, the heart and lungs fuel your body with the
oxygen needed by your muscles, ensuring that they
have the oxygen needed for the work they are doing.
17. 4. FLEXIBILITY
Flexibility is one of the most important, yet often
overlooked, components of physical fitness.
Without flexibility, the muscles and joints would grow
stiff and movement would be limited.
Flexibility training ensures that your body can move
through its entire range of motion without pain or
stiffness.
18. 5. BODY FAT COMPOSITION
Body fat composition refers to the amount of fat on your
body. For example, a 100-pound person with a 25% body fat
composition will have a lean body mass of 75 pounds.
To qualify as fit:
Men must have a body fat composition lower than 17
percent
Women must have a body fat composition lower than 24
percent
The average man tends to have about 18 to 24 percent body
fat, while the average woman has 25 to 31 percent body fat.
19. 6. ORGANIC VIGOR
Refers to the soundness of the heart and lungs which
contribute to the ability to resist disease.
It is one of the aims of physical education to promote
Organic Vigor, meaning to make your organs strong
and healthy through exercise and healthy diet.
21. POWER
Power combines speed and strength. In essence, it's
how fast you can generate a maximal force.
In sports, "power athletes" are those who exert brute
strength in short, all-out efforts, such as Olympic
weightlifters, football players, and gymnasts.
22. SPEED
Is the ability to make successive movement of the same
kind in the shortest period of time.
Speed training will differ based on the sport you're
training for. Regardless of sport, high-intensity
interval training (HIIT) is one of the best ways to
improve speed. The length and intensity of the
intervals you use will be longer or shorter, less
challenging or more, depending on your sport.
23. AGILITY
Agility is the ability of an individual to change
direction or position in space with quickness and
lightness of movement .Basketball players, for
instance, are incredibly agile.
They have to move in every direction, jumping, sliding,
twisting, and backpedaling in quick response to the
movement of the ball and other players.
24. COORDINATION
It is the ability to use the senses together with body
parts during movement.
So many sports and activities require well-honed
hand-eye (or foot-eye) coordination, including
badminton, golf, soccer, basketball, football,
racquetball, archery, softball, ultimate Frisbee, and
more. All require you to be able to see an external
object and respond precisely with your hands and/or
feet to meet a pre-determined objective.
25. BALANCE
Balance itself refers to your ability to adjust your body
position to remain upright.
It deals with proprioception, or knowing where your body
is in space, and being able to make adjustments to your
position as your center of gravity changes during
movement.
There are few sports where balance doesn't play an
important role, and there are lots of activities where
balance is required for enhanced performance and safety.
26. REACTION TIME
Refers to how quickly you can respond to an external
stimulus.
Reaction time hinges heavily on your mind-body
connection. Your eyes see a stimulus, your mind
interprets the stimulus, and your body reacts in
accordance with that interpretation.
Much of this mind-body reaction relates to knowledge
of the sport or activity in question.
28. REDUCED RISK OF PREMATURE
DEATH
Physical activity results in a reduction of systemic
inflammation in the body and has been linked to
a reduction in all-cause risk of premature death.
