Dr. D. N.

Bid
 (Health-Related)
Physical Fitness

 Measure of a
person’s ability to
perform physical
activities
requiring:
 Endurance
 Strength
 Flexibility
 Skill-  Health-
Related Related
Fitness Fitness
 Agility
 Balance
 Coordination
 Reaction time
 Speed
 Speed:
 Amount of distance travelled in one direction in comparison to
time
 Running a certain distance in fastest time possible 100 M Dash
 Balance:
 Definition – Ability to maintain equilibrium
 Measurement – Balance board/ Stork stand
 Coordination:
 Definition – Putting relevant motor programs in correct order
 Measurement – football
 Agility:
 Definition – Ability to move and change direction quickly
 Measurement – dancing, martial arts
 Reaction Time:
 Definition – Time between stimulus-response
 Measurement – Reaction time test
1. Muscle strength
2. Muscle endurance
3. Cardiovascular endurance
4. Flexibility
5. Body composition
 The ability of a muscle or muscle group to
exert a maximum force against a resistance
ONE TIME through the full range of
motion. Range of motion (ROM) is the
degrees through which a joint can move.
 1 RM-one repetition maximum.
 Bench press
 Squat
 The ability of a muscle or
muscle group to exert a sub-
maximal force REPEATEDLY
over a period of time.
To improve strength, lift heavier weights
than you are used to.
To improve muscle endurance, lift more
times, not more weight.
 The ability to perform large muscle moderate
to high intensity exercise for PROLONGED
PERIODS keeping your heart rate in the heart
rate target zone:

220
- age
x 70% to 85%
The target heart rate zone for a 17 year old is
142-173 beats per minute.
 Is the ability to move a joint
through its complete range of
motion (ROM).
 Is the amount of lean body mass
(bone, muscle, organs and body
fluids) compared with the
amount of body fat.
ADULT MALE ADULT FEMALE
15%-18% 22%-25%

BMI = Body Mass Index

It is an indirect measure of body
composition
based on height and weight.
 A. Multiply your
A man weighing 175 pounds
weight in pounds
and standing 5’9” tall
by .45 to get
kilograms A. 175 x .45= 78.75
 B. Convert your
height in inches and B. 5’9” = 69”
multiply this 69” x .0254= 1.7526
number by .0254
 C. Multiply your C. 1.7526
height number by x 1.7526
itself 3.0716
 D. Divide this into D. 78.75/ 3.0716 = 25.64 BMI
your weight in (Body Mass Index)
kilograms
 Range
 
 19 and below lowest risk for
premature death
 19 to 24.9 20% higher
 25 to 26.9 30% higher
 27 to 28.9 60% higher

Overload
 human body stressed slightly more than accustomed.
Threshold of Training
 minimum level of exercise.
Adaptation
 body adapts to exercise level.
Principle of Progression
 gradually increase overload over a period of time.
 Principle of
Reversibility
 use/disuse-use
it or lose it-
2weeks
 Principle of
Overuse
 overdo causing
chronic injuries
or undue
fatigue.
 States that a body
system must
perform at a level
beyond normal in
order to adapt
and improve
physiological
function and
fitness.
A gradual increase in the level of exercise that
is manipulated by increasing frequency,
intensity, or time, or a combination of all three
components.
 Frequency

 Intensity

 Time

 Type
 Frequency Intensity Time Type
How Often How Intense How Long What Kind
Three times per Slow Up to 4-5 The preferred
week, elongation of stretches per stretch for the
preferably daily the muscle to muscle or classroom is slow
and after a the point of muscle group. static stretching
warm-up to mild Hold each for all muscles or
raise muscle discomfort and stretch 10-30 muscle groups.
temperature. back off sec. Always
slightly. warm up prior
to stretching.
 Reduces Risk of Heart Disease
Stronger Bones &
Muscles RH R
wer
Lo

r g y
E ne
o re
M

Lo
we
rB Reduces
lo o
dP Stress
res
sur
e Hear t
en g t he n
St r

Helps Maintain Healthy Body Weight

 Step ups for
two minutes

Count pulse
immediately after
for one minute to
determine cardio
endurance level
 Step Test Results

85- 95 Excellent
96-105 Good
106-125 Fair
 125 or more –

needs
improvement
 One way to check how
hard you are exercising is
to check your maximum  MHR = 220 – age
heart rate ( MHR).
 60% of MHR =
 If you exercise hard
enough you will be in MHRx60
your target heart rate  85% of
zone which is 60 % to
MHR=MHRx0.85
85% of your MHR.
 Resting Heart Rate (RHR)
is your heart rate when
you are not exercising
 Recovery Time: the
amount of time your
heart takes to return to its
RHR after exercising
> Is exercise that uses
oxygen to get energy
> Oxygen comes from the
glucose in sugars in
bread or fruits that we
eat
> Endurance exercises
such as long distance
running and
swimming are aerobic
exercises
1) Exercise that is fueled
without using oxygen
2) In this exercise
glycogen is use. It is
another kind of sugar
found in food
3) Activities that use
strength in short
bursts, such as
sprinting and weight
lifting are anaerobic
exercises
1)Aerobic and Anaerobic
exercises can be used
together
2) For example, tennis
players use short burst
of strength when they
serve or return the ball
so they are using
anaerobic energy.
2) Their bodies use
aerobic energy to keep
playing.
 > Competition: is a contest
between two or more people
or teams
 > Competition can help
improve fitness
 > Competition can also be
fun
 > Sportsmanship: is the
ability to treat all players,
officials, and fans fairly
during competition
 > makes competition fun for
players, fans and officials
 >Someone who
practices sportsmanship
 > polite if he/she
loses and modest
 > Always plays his/her
when he/she wins
best
 > Follows the rules of
the game
 > Considers the safety
of other players
 > Congratulates players
for a good job even if
they are on a different
team
 > The use of weights
to make muscles
stronger or bigger.
 > Improves muscular
strength and
endurance
 > Two types of weight
lifting:
 1) strength
development
 2) body building
> Usually lift more
weights, does fewer
repetitions and does a
different number of
sets than someone
who does not want big
muscles
>Repetition: number of
times you do an
exercise
> Set: is a group of
repetitions
 > Two types of
weight- training
equipment
 1) Free weights:
dumbbells, barbells
and curl bars.
 2) Machines: use a
system of pulleys to
let your control the
weight as you lift it
 1) Use a spotter: someone who can take
weight away if you can not finish a lift
 2) Lift weights in groups. Take turns to rest
 3) Make sure the free weights are secured to
the bar
 4) Make sure you understand how a machine
works
 5) Do not lift something that is too heavy for
you
 6) Exercise both sides of a joint to prevent
injury. If you worked on your chest, you
should also work on your shoulders
 > Sharp pain
 > Tenderness in a single
area
 > Swelling
 > A reduced range of
motion around a joint
 > muscle weakness
 > numbness or tingling
 > muscle soreness is
normal and will go away
the next time you exercise
 > Most adults need to
exercise at least three to five
time a week. However,
some people exercise too
much
 >Signs of overtraining
 * You feel tired all the time
 * You aren’t doing well
during games and practices
 * Your resting heart rate
increases
 * You may get hurt more
often
 > Acute Injuries
 1) Strains: when a
muscle or tendon is
overstretched or torn
 2) Sprains: when a
joint is twisted
suddenly; the
ligaments are stretched
or torn
 3) Fracture: a cracked
or broken bone
 > Report an acute injury
to your parents or a
teacher right away.
 > You may need to see a
doctor
 > First aid includes rest,
ice, compression( wrap
with bandage) and
elevation ( elevate on a
chair or stool)
 > These steps reduce
swelling and pain
 > Develops a long  > Can be caused by
period of time exercising on uneven
 > Examples: surfaces
 1) Stress fractures: a  > The best treatment
tiny fracture is rest
 2) Tendinitis: an
irritation of a tendon
> Can be caused by
increasing physical
activity too quickly
> can be used by using
the wrong equipment
1) Warm up and Cool
Down: injuries can
happen without these
2) Do stretching before
exercising and after
warming up improves
flexibility
3) Do not go too fast
Increasing frequency,
intensity and time too
much or too soon can lead
to injury
4) 4) Improve your form:
5) Use a mirror to see if
your form is right; get a
trainor who can tell you
if your form is good or
not
6) 5) Take a break:
7) Alternate hard exercise
with active rest
8) 6) Wear the right sports
gear: Take the weather
into consideration;
always wear appropriate
shoes
7) Use your safety
equipment: falls and
collisions are common
in sports and accident
happen when you least
expect them
8) Do not exercise alone
Exercising with friends
is a good way to
prevent accidents