Physical Fitness

1. Physical Fitness
(Fitness Concept)
Jovert A. Hillado, LPT, MAEd-SPE (CAR)
February 2, 2023
Bukidnon State University-Talakag Satellite Campus

2. Objectives:
a.Define Physical fitness
b.Identify the parts of physical fitness
c.Enumerate the benefits of regular
physical activity

3. PHYSICAL FITNESS
 defined as a state of good health as a result of exercise and
proper nutrition.
 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.

4.  Staying healthy is everyone`s priority. Most people
understand that there are benefits that arise from
prioritizing physical fitness because active people generally
live longer and enjoys a better quality of life.
 You can determine if someone is physically fit by
determining how well they perform in each component in
HRF.

5. PARTS OF PHYSICAL FITNESS
 Physical fitness is made up of 11 parts - 6 of them health
related and 5 skill related. All of the parts are important to
good performance in physical activity, including sports.
A. health-related physical fitness- scientists in kinesiology
have shown that they can reduce your risk of chronic
disease and promote good health and wellness.
B. skill-related physical fitness- help you perform well in
sports and other activities that require motor skills.

6. The Health-related fitness (HRF) consist of 5
components namely; Cardiorespiratory Endurance,
Muscular Strength, Muscular Endurance, Flexibility
and Body Composition.
1. Cardiovascular Endurance - is the ability of the
heart and lungs to work together to provide the
needed oxygen and fuel to the body during
sustained workloads.
-Physical activity that trains for cardio respiratory
endurance focuses on repetitive, dynamic, and
prolonged movements using major muscles groups.

7. Example:Walking. Running. Jogging. Hiking.
Swimming. Dancing.
2. Muscular Strength - the amount of force muscles
can produce. You can train your muscles to be
stronger by lifting heavy weights for a few
repetitions.
Example: lifting weigths. Climbing stairs. heavy
gardening, such as digging and shovelling

8. 3. Muscular Endurance - the ability of muscles to
perform continuous without fatiguing. It is a measure
of how long a muscle can withstand a prolonged
contraction or many repeated contractions.
Example: Push-ups. ...Lunges. ...Sit-ups. ...Pull-ups.
...Plank. ...Squats. ...Rucking.
4. Flexibility - ability of each joint to move through
the available range of motion for a specific joint. It
helps to prevent muscular imbalances and allows you
to move about with ease.

9. Example: stretching. yoga. tai chi.
5. Body composition- the amount of mass compared
to lean muscle mass bone and organs. Overall health
generally improves when you have lower amount of
fat mass and higher amount of lean muscles.
There are six skill-related fitness components: agility,
balance, coordination, speed, power, and reaction
time. Skilled athletes typically excel in all six areas.

10. 1. Agility- is the ability to change the position of
your body quickly and control your body’s
movement. Basketball players, for instance, are
incredibly agile.
Ladder drills: Use an agility ladder to practice quick
and specific foot placement.
Cone drills: Set up cones in a "T" or star shape, then
sprint, slide, backpedal, or change direction
depending on which cone you're approaching.

11. 2. Balance- is the ability to keep on upright posture
while standing still or moving. Pople with good
balance are likely to be good, for example, at
gymnastics and ice skating.
Example: Standing on one foot, Standing yoga poses
Using balance discs to perform squats, lunges,
and push-ups
3. Coordination- is the ability to use your senses
together with your body parts or to two or more
body parts together.

12. People with good eye-hand or eye-foot coordination
are good at juggling and at hitting and kicking
games, such as soccer, baseball, volleyball, tennis and
golf.
4. Speed- is the ability to perform a movement or
cover a distance in a short time.
Example: For marathon training, For sprint training
5. Reaction time- it is the amount of time it takes
you to move once you recognize the need to act.

13. People with good reaction time can make fast starts
in track and swimming and can dodge fast attacks
in fencing and karate.
Example: Fielding a ball (softball, baseball)
Protecting the goal as other players try to score
6. Power- is the ability to use strength quickly; thus
it involves both strength and speed. It sometimes
referred to as explosive strength.

14. Benefits of regular physical activity:
1. Exercise controls weight
2. Exercise combats health conditions
and diseases
3. Exercise improves mood
4. Exercise boosts energy
5. Exercise promotes better sleep
6. Exercise puts the spark back into your
sex life
7. Exercise can be fun … and social!