Physical Fitness

2. Physical Fitness
Prof. Teejay D. Panganiban, LPT, MPES, DEM

3. Physical Fitness
1. Introduction, General and Specific Objectives
2. Components of Physical Fitness
a. Health-Related
b. Skill-Related
3. Assessing Cardiorespiratory Endurance
4. The Four Fitness Zones
5. Benefits of Being Fit
6. The Parameters of Physical Fitness

4. Physical Fitness
Physical fitness refers to the ability of your body systems to work together
efficiently to allow you to be healthy and perform activities of daily living.
Being efficient means doing daily activities with the least effort possible. A fit
person is able to perform schoolwork, meet home responsibilities, and still
have enough energy to enjoy sport and other leisure activities. A fit person
can respond effectively to normal life situations. A fit person can also
respond to emergency situations - for example, by running to get help or
aiding a friend in distress.

6. What do you think are the
objectives of Physical Fitness?

7. Components of Physical Fitness
There are two main parts to physical fitness, each with multiple related skills. The
first part is considered health-related. Scientists have found the skills in this group
to help reduce chronic disease and improve health. The other part is considered
skill-related. These skills help with sports and motor skills. While they also
contribute to health, it isn't as closely related. For example, cardiovascular
endurance is considered health-related because the heart and lungs must work at
an efficient level for all body processes. Fitness in this area can reduce heart
disease, among other things. The balance would be considered skill-related. While it
might help prevent a fall, it isn't directly related to health, but it is certainly beneficial
in many sports.

8. 5 Components of Health-related Fitness
1. Body Composition - This is the ratio of fat to non-fat in the body. High fat levels cause
many health concerns, including type 2 diabetes, heart disease, and strokes. Each
person's ideal body weight varies, and a traditional scale can not tell body composition.
a. BMI (Body Mass Index)
Body Mass Index is a simple calculation using a person’s height and weight. The formula is BMI = kg/m2 where kg is a
person’s weight in kilograms and m2 is their height in metres squared.
https://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm
a. Skin Fold Testing
The skinfold measurement test is one of the oldest and still most common methods of determining a person's
body composition and body fat percentage. This test estimates the percentage of body fat by measuring
skinfold thickness at specific locations on the body.

9. Skin-fold Testing
Abdomen: Next to the belly button
Midaxilla: Midline of the side of the
torso
Pectoral: The mid-chest, just forward of
the armpit
Quadriceps: Middle of the upper thigh
Subscapular: Beneath the edge of the
shoulder blade
Suprailiac: Just above the iliac crest of
the hip bone
Triceps: The back of the upper arm

10. 5 Components of Health-related Fitness
2. Cardiovascular Endurance - This is the ability to efficiently
take in oxygen and distribute it to the body using the heart,
lungs, arteries, vessels, and veins. By regularly exercising,
increasing the heart and breathing rate, the efficiency can be
improved. Improving this can also raise a person's metabolism.
Depending on a person's fitness level exercises could include
walking, running, biking, swimming, and more.
Physical fitness test: 3-minute step test or Beep Test

11. 3. Flexibility - This is the range of motion around a given
joint. This is joint-specific, and some people may be flexible
in a few joints but tight in others. Flexibility allows for a
large range of movements and impacts agility, balance,
and coordination. These all impact the chance of injury.
Exercises to improve flexibility include stretching each joint
regularly.
Physical Fitness Test: Sit and Reach
5 Components of Health-related Fitness

12. 4. Muscular Endurance - This is the ability to continuously use a
particular muscle group against resistance. This is an interesting skill
because many people develop this unevenly. For example, someone
who does long-distance bike races may have high muscular endurance
in their legs but low muscular endurance in their arms. This skill is
helpful to walk upstairs or carry heavy bags of groceries. Exercises to
improve this include: plank, obstacles courses, boot camp style
workouts, and high-repetition strength training.
PFT: Curl up
5 Components of Health-related Fitness

13. 5. Muscular Strength - This is the amount of force a particular
muscle group can produce in one, using all energy effort. This
is also muscle-group specific. A person may have strong
hamstrings but weak glutes, for example. This skill is crucial
for standing up from a chair, lifting a box, and doing laundry.
To build muscular endurance, exercises might include lifting
weights, using bodyweight workouts, or resistance bands.
PFT: Push up
5 Components of Health-related Fitness

14. 6 Components of Skill-Related Fitness
1. Agility is the ability to move quickly and to easily change
direction. 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. Their bodies have to be trained to
respond and change course at the drop of a hat.
PFT: Hexagon Agility Test or Shuttle Run

15. 6 Components of Skill-Related Fitness
2. Balance - Gymnasts, yogis, skaters, and surfers all need highly
refined balance skills to be able to participate in their sports. But
these aren't the only athletes who benefit from balance training.
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.4
PFT: Stork Stand Test

16. 6 Components of Skill-Related Fitness
3. Coordination - 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.
PFT : Alternate hand wall test

17. 6 Components of Skill-Related Fitness
4. 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.
But athletes in other sports, like basketball, volleyball, and tennis, can also
benefit from developing greater power. Jumping to get a rebound requires leg
power, while forcefully spiking a volleyball requires a combination of upper-
and lower-body power.
PFT: Standing Long Jump or Vertical jump

18. 6 Components of Skill-Related Fitness
5. Reaction time refers to how quickly you can respond to an external stimulus. Think about a
tennis match for a moment: The best competitors react almost instantaneously when the ball
comes off their opponent's racquet, sprinting toward the location where they expect the ball to
bounce.
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. A
professional tennis player can almost instantly interpret and predict the movement of a ball.
This knowledge enables them to react more quickly (and accurately) to the stimulus.
PFT: Ruler Drop Test

19. 6 Components of Skill-Related Fitness
6. Speed - When you think of speed, you might think of an event like the 100-meter sprint.
But speed, by nature, is relative. An elite 100-meter sprinter needs to be very, very fast, but
only for about 10 seconds.
On the other hand, if a marathon runner wants to improve their speed to set a new personal
best, they might aim to reduce their per-mile race pace from 10 minutes per mile to 9.5
minutes per mile—a speed they would have to maintain for a little over four hours.
This training involves working at an all-out or near all-out effort for set periods of time,
followed by set periods of rest. It repeatedly challenges your aerobic and anaerobic systems,
teaching your muscles, heart, and lungs to grow accustomed to working at higher levels of
intensity.
PFT : 50 m Sprint or 100 meter dash

20. Cardiorespiratory Endurance
Cardiorespiratory endurance is the level at which your heart, lungs, and muscles work together
when you’re exercising for an extended period of time. This shows how efficiently your
cardiorespiratory system functions, and is an indicator of how physically fit and healthy you are.
It’s useful to know your cardiorespiratory endurance level because it can either be a sign of
health or a sign that you need to improve your level of fitness. Increasing cardiorespiratory
endurance has a positive effect on your overall health. Your lungs and heart are able to better
use oxygen. This allows you to exercise for longer periods without getting tired. Most people
can increase their cardiorespiratory endurance by doing regular exercise.

21. Cardiorespiratory Exercises
https://www.youtube.com/watch?v=AhppLmieXZI

22. The Four Fitness Zones or The Four
Elements of Fitness
1. Aerobic Fitness - improves overall health and well-being. It helps your
heart, blood vessels, lungs, and muscles. Popular activities include
walking, biking, jogging, swimming, and dancing. Exercise for at least 10
minutes at a time and for a total of 30–60 minutes most days of the
week.
2. Muscular Fitness - Strength training improves your muscle and bone
health, and helps with weight loss. Do strength training with free weights,
resistance bands, weight machines, household items, or your own body
weight.

23. The Four Fitness Zones or The Four
Elements of Fitness
3. Flexibility - allows you to move your body freely. Being flexible decreases
your risk of injury. Stretching lengthens your muscles. To improve flexibility,
consider chair-stretching exercises or yoga.
4. Stability and Balance - Your body’s core strength helps stability and
balance. You can improve stability and balance by doing exercises that focus
on the center of your body. A strong core will help improve posture, low back
pain, and prevent falls. Consider core exercises (bottom muscles, lower back
muscles, and abdominal muscles) or Tai Chi.

24. Benefits of Being Fit
Stronger muscles and bones
Muscles respond to the stresses brought by exercise via hypertrophy. The muscles develop new muscles
in order to meet the extra demand for power. The bones also become sturdier with exercise. Bones
become stronger in response to stress that is loaded unto itself by the muscles attached to it. By
exercising, the body ensures that the bones are absorbing calcium from the blood.
Better coping with stress
Exercise becomes an avenue where a person gets ‘time off’ from the usual stresses that he/she faces
daily. Through physical exertion, he/she is able to release the stresses that he/she has accumulated, and
he/she also becomes better in handling future stressors. It has also been studied that prolonged exercise
can result into a ‘runner’s high’. This occurs when endorphins, or the body’s natural pain-killers, are
released, bringing about a sense of well-being and happiness after a hard day’s workout.

25. Benefits of Being Fit
More restful sleep
Because of physical exertion, the body will naturally require rest. People who exercise regularly have more restful
sleep.
Improved ability to focus
Research has shown that exercise stimulates the secretion of chemicals such as the brain neurotropic factor
(BDNF). This stimulates neurons to branch and connect in more ways. More neural connections mean that the
brain can learn and focus better.
Improved posture
Proper posture is important in ensuring that the bones and muscles of the body are aligned properly to ensure
that they can work efficiently whether during movement or static positions. Good posture also ensures that the
bones are in correct alignment and are not unduly stressed. Improper posture can overstress bones such as the
spine which can result in back pain and eventual degeneration of the spinal discs.

26. The Benefits of Exercise in the Aging
Process
1. Prevent Disease
Studies have shown that maintaining regular physical activity can help prevent many common diseases, such as heart disease
and diabetes. Exercise improves overall immune function, which is important for seniors as their immune systems are often
compromised. Even light exercise, such as walking, can be a powerful tool for preventable disease management.
2. Improved Mental Health
The mental health benefits of exercise are nearly endless. Exercise produces endorphins (the “feel good” hormone), which act as
a stress reliever and leaves you feeling happy and satisfied. In addition, exercise has been linked to improving sleep, which is
especially important for older adults who often suffer from insomnia and disrupted sleep patterns.
3. Decreased Risks of Falls
Older adults are at a higher risk of falls, which can prove to be potentially disastrous for maintaining independence. Exercise
improves strength and flexibility, which also help improve balance and coordination, reducing the risk of falls. Seniors take much
longer to recover from falls, so anything that helps avoid them in the first place is critical.

27. 4. Social Engagement
Whether you join a walking group, go to group fitness classes or visit a gardening club, exercise can
be made into a fun social event. Maintaining strong social ties is important for aging adults to feel a
sense of purpose and avoid feelings of loneliness or depression. Above all, the key is to find a form of
exercise you love, and it will never feel like a chore again.
5. Improved Cognitive Function
Regular physical activity and fine-tuned motor skills benefit cognitive function. Countless studies
suggest a lower risk of dementia for physically active individuals, regardless of when you begin a
routine.
The Benefits of Exercise in the Aging
Process

29. Thank you
God Bless