This document discusses an online learning program provided by Columban College - Barretto for quality Catholic education. It introduces a lesson on physical fitness and lifestyle management for school and family fitness. The lesson aims to help students identify training guidelines and principles, conduct physical assessments, and set goals. It defines physical fitness and its components like cardiovascular endurance, muscular endurance and strength, flexibility, and body composition. It also explains the FITT principles for exercise and includes a sample physical fitness assessment form.
AM I PHYSICALLY FIT OR IS IT FAR FROM THE TRUTH
what physical fitness
component of physical fitness
skill related physical fitness
exercise prescription
principle of exercises
theory of fit
warmup and cool down
AM I PHYSICALLY FIT OR IS IT FAR FROM THE TRUTH
what physical fitness
component of physical fitness
skill related physical fitness
exercise prescription
principle of exercises
theory of fit
warmup and cool down
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2. EDWARD NICOLE R.
FRONIAS
H.O.P.E. 1
COLUMBAN COLLEGE – BARRETTO,
INC.
As part of the online learning program of Columban College – Barretto Basic Education
Dept., we commit ourselves in providing our students Quality Catholic Education amid
an increasingly
uncertain and changing world. We shall stay true to our commitment in producing
competent,
Christ-centered, and service-oriented graduates. Having these things in mind,
this learning resource material was carefully crafted by CCB and shall not be used /
reproduced / shared / copied without the school’s knowledge and approval.
Insert Picture
here
3. At the end of the lesson, the students will be able to:
Identify training
guidelines and FITT
principles
1
Conduct physical
activities and
physical fitness
assessment of
family/ school peers
2
Set goals based on
assessment result
3
6. Physical Fitness
Physical fitness is a state of health and
well-being and, more specifically, the
ability to perform aspects of sports,
occupations and daily activities.
Physical fitness is generally achieved
through proper nutrition, moderate-
vigorous physical exercise, and
sufficient rest.
This Photo by Unknown author is licensed under CC BY-SA.
7. Wellness
Wellness, according to Manalo (2012), is a multidimensional state of being
that describes the presence of positive health in an individual as evidenced
by quality of life and a sense of well-being. The term wellness refers to a
healthy lifestyle and the desire to maintain it over the course of one's life.
Physical Wellness - Physical wellness includes behaviors that support a
healthy lifestyle, such as frequent exercise, a well-balanced diet, and
abstaining from drugs and alcohol. Physical wellness also entails cultivating a
practice of self-awareness, such as understanding disease symptoms,
receiving frequent medical checkups, and avoiding situations that are
harmful or dangerous to oneself.
8. LESSON 1: Physical Fitness
A condition that allows the body
to effectively cope with the
demands of daily activities and still
has the energy to enjoy other
active leisure activities.
Individuals are physically fit when
they can meet both the ordinary
and the unusual demands of daily
life safely and effectively without
being overly fatigued and still have
energy left for leisure and
recreational activities.
9. COMPONENTS OF PHYSICAL FITNESS
Health-Related Fitness
• Cardiorespiratory Fitness
• Muscular Endurance
• Muscular Strength
• Flexibility
• Body Mass Index (BMI)
Skill-Related Fitness
• Agility
• Balance
• Coordination
• Power
• Reaction Time
• Speed
10. Cardiovascular fitness
Cardiovascular fitness is the
capacity of the heart and the
lungs to sustain oxygen to
the muscles for a prolonged
period. This is also called
cardio-respiratory fitness.
11. Muscular endurance
Muscular endurance refers
to the ability of the muscle
to work over a prolonged
period without fatigue.
Push-ups, sit-ups, or
crunches are usually used in
testing muscular endurance.
12. Muscular strength
Muscular strength refers to
the maximum amount of
force a muscle can exert
against an opposing force.
Muscular strength testing is
usually done with a one-
time maximum lift using
weights (bench press, leg
press, etc.).
14. Flexibility
Flexibility is the ability to
move a body part through a
full range of motion at a
joint. The sit-and-reach is
commonly used to
determine flexibility.
15. Body composition
Body composition is the
ratio of body fat to lean
body mass. Having too
much fat tissues is a risk
factor for cardiovascular
diseases, diabetes, cancer,
and arthritis.
16. Body mass index (BMI)
Body mass index is a value derived
from the mass and height of a person.
The BMI is defined as the body mass
divided by the square of the body
height and is expressed in units of
kg/m², resulting from mass in
kilograms and height in meters.
18. FITT
The FITT (Frequency, Intensity, Time, and Type) principle is just like a set of rules
to guide you in order to benefit from your fitness training program. This
principle can be used for cardiorespiratory, strength, resistance, and endurance
training. The FITT acronym helps you remember the things you need to
consider when planning for a training program.
19. 1. Frequency - refers to how often you do a physical
activity.
2. Intensity - refers to how hard or intense you do a
physical activity.
3. Time - refers to how long you do a physical activity.
4. Type - refers to the kind of activity you perform or
method of training to
20.
21. PHYSICAL FITNESS TEST
•Physical fitness testing focuses on health-related
factors such cardiorespiratory endurance,
muscular strength and endurance, flexibility, and
body composition. The assessment's outcome
will assist the person in determining and
understanding his degree of fitness, as well as
striving for a better result when he or she
participates in exercise program (Alave 2016)
22. NAME: GRADE&SECTION:
PHYSICAL FITNESS ASSESSMENTS
1. Cardiorespiratory Endurance
• Resting Heart Rate: __________
• Heart Rate after: ____________
2. Muscular Flexibility
• Sit and Reach: __________ Inches.
• Finger Right Touch: ________ Inches.
• Finger Left Touch: _________ Inches.
3. Muscular Endurance/Strength
Push-up: ___________ reps.
Curl-up: ___________ reps.
4. Body Composition
• Body Mass Index (BMI): ___________ Height: _______ meters Weight_____ kg
• Waist Circumference (WC) _________ Inches
• Waist – to – Height Ratio __________
