HAZZELLE M.

DUMALE PE 1100
BSAC 1 – 2

1. What are the different aspects of fitness?

To maximize health benefits, there are five aspects of fitness that you should include in
your weekly activities:

 Aerobic fitness
 Muscular fitness
 Bone strength
 Flexibility
 Balance

Aerobic exercise is defined as a workout at a moderate pace that elevates the heart rate.
Activities include jogging, running, jumping jacks, swimming, dancing, or other moderate
pace exercises.

Muscular fitness needs activities that build muscle strength and endurance. Strengthening
activities should work all the major muscle groups: legs, hips, back, chest, abdominals,
shoulders, and arms. These activities include lifting weights, push-ups, sit-ups, and
working with resistance bands. Many yoga postures develop strength by using the body’s
own weight as resistance. Core muscles, including those in the abdomen, lower back and
pelvis, support the entire body, are key to overall strength, and tend to become weak
through sitting. Pilates and yoga strengthen these muscles, but you can develop core
strength without taking a class by doing abdominal crunches, leg lifts, and controlled leg
drops. Endurance is the ability to increase the stamina of your muscle strength.

Bone-strengthening activities involve weight-bearing exercises, either gravitational

(impact activities such as running, jumping rope, tennis, basketball, and yoga sun
salutations) or muscle-loading (weight lifting and resistance). Although we tend to
associate bone weakness and osteoporosis with older women, men are also vulnerable. Up
to 30% of men over age 50 will experience osteoporosis-related fractures, so all adults
should include bone-strengthening exercise in their fitness routines.

Flexibility is the ability to move the joints through a full range of motion without pain, as
well as the length of your muscles. Good flexibility promotes better posture, balance,
agility, coordination, and can help prevent injuries and falls. Stretching joints and muscles
daily can enhance your flexibility and range of motion. Although we tend to think of
stretching as a warm-up for other activities, it is best to stretch after muscles are already
warmed by more aerobic exercise. Try a low-intensity activity, such as walking or slow
jumping jacks, for 5-10 minutes before stretching. Practicing yoga will develop flexibility
as well as strength.
 Balance provides stability for the whole body and reduces the risk of injuries. Try standing
on one leg for increasing periods of time to improve your overall stability (remember to
alternate legs). Activities such as tai chi, yoga, and even walking promote balance. As we
age, our balance deteriorates and falls can cause life-threatening fractures and other
injuries.

2. What is Physical Fitness?

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 hypokinetic diseases, and
to meet emergency situations.
 General Fitness is a state of health and well-being.
 Specific Fitness is a task-oriented definition based on the ability to perform specific
aspects of sports or occupations.

3. Importance of Physical Fitness?

When you are Physically Fit:
 Your heart becomes stronger and works more efficiently;
 You can lose weight if you combine exercise and healthy eating;
 You feel better about yourself;
 You are less likely to be anxious or depressed and feel more positive;
 You may be able to bring down a slightly raise blood pressure to normal;
 You are likely to drink less alcohol and cut down or stop smoking;
 You are less likely to suffer from low back pain; and
 You will feel positive benefits if you have a specific health problem such as lung
disease, diabetes, arthritis or renal disease, or have had an organ transplantation

4. What are Components of Physical Fitness?

1. The Cardiovascular Endurance
The ability of the circulatory and respiratory systems to supply fuel during sustained
physical activity (aerobic fitness). To improve your cardiorespiratory endurance, try
activities that keep your heart rate elevated at a safe level for a sustained length of time
such as walking, swimming or cycling. It is very important because the more
cardiovascular fit you are, the healthier your lungs, heart and vascular system is.
2. The Muscular Endurance
The ability of muscles to continue to perform without fatigue. To improve your muscle
endurance, try cardiorespiratory activities such as walking, jogging, cycling or dancing. It
is the bridge between muscular strength and cardiovascular endurance.
3. The Muscular Strength
 The ability of muscles to exert force during an activity. The key to making your muscles
stronger is working them against resistance, whether that be from weights or gravity. It is
important for your efficiency at Activities of Daily Living (ADLs).
4. Body Composition
Refers to the relative amount of muscle, fat, bone and other vital parts of the body. Body
composition is important to consider for health and managing your weight! Having a poor
body composition has many negative physical and psychological effects.
5. Flexibility
It’s the range of motion around a joint. Good flexibility in the joints can help prevent
injuries through all stages of life. If you want to improve your flexibility, try activities that
lengthen the muscles or a basic stretching program. Poor flexibility can directly affect
cardiovascular endurance, muscle strength and muscular endurance.
6. Speed
It’s the ability to move your body or part of your body quickly. It’s involved in most the
athletic skills such as in sprint running, some skills of soccer, basketball and etc. Ways to
run faster: increase stride length, increase stride frequency, build speed and power, train
for agility, develop your anaerobic threshold, decrease recovery time and delay fatigue.
7. Explosive Strength or Power
The ability to exert maximum muscular contraction instantly in an explosive burst of
movements. The two components of power are strength and speed.
8. Agility
The ability to change the body`s position and direction fast (e.g. Zig Zag running or cutting
movements).
9. Balance
The ability to control the body`s position, either stationary or while moving.
10. Coordination
The ability to move body parts smoothly and accurately in response to what your senses
tell you.
11. Reaction Speed Drill
Reaction Speed is the time it takes to respond to a stimulus.
12. Timing
The ability to act at the right moment.

5. What are the different body types?

  Ectomorph: Lean and long, with difficulty building muscle
 Endomorph: Big, high body fat, often pear-shaped, with a high tendency to store
body fat
 Mesomorph: Muscular and well-built, with a high metabolism and responsive
muscle cells

6. How to achieve physically fit body?

There are a lot of certain ways in achieving a physically fit body. One of these is using the
Physical Activity Pyramid. It is a guide used to have an active lifestyle, it indicates what a
person should do plenty, more, enough and less. For example, walking is the simplest form
of exercise and it must be done every day so it will fall on the lowest part of the pyramid
that indicates that an individual must do plenty of walking. On the top part, are the activities
that a person must do less to achieve a physically fit body. For example, playing mobile
phones is not just unhealthy for your eyes but also for your body. Except for those finger
muscles that are working, one’s whole body might lack exercise since an individual tend
to spend more time using their phones that equates to lack of movement and exercise.
As an alternative for Physical Activity Pyramid, an individual can also do alternative
physical activities like recreational sports, cycling, swimming, and etc. to move and build
their muscles and at the same time lose fats.
References
B, M. (2001). It's Not Just Gym Anymore, Human Kinetics. United States.

Coach. (n.d.). Retrieved from www.coachmag.co.uk:

https://www.coachmag.co.uk/lifestyle/4511/ectomorph-endomorph-or-mesomorph-what-is-
your-body-type

Gallagher R., F. S. (n.d.). Physical Education, through diagrams. . Oxford Revision Guides.

I., K. (2001). Complete Physical Education Plans for grades 7-12 200` Human Kinetics. United States.

Toolbox for Community Educators. (n.d.). Retrieved from www.network-toolbox.cdph.ca.gov:

http://www.network-toolbox.cdph.ca.gov/en/HandPAPyramid.html