LESSON PROPER

LESSON 1 – Definition of Physical Fitness

ACTIVITY- Picture Analysis

Image Sources:
https://www.fitday.com/fitness-articles/fitness/body-building/the-5-components-of-physical-fitness.html
https://justfitnesshub.com/exercise-60-year-old-male/

Observe the pictures above, then answer the following questions:

1. What do the old-aged people in the pictures look?

2. What do you think are the benefits of being physically active?

3. Do you want to be physically active? When? How? Why?

 In the pictures, wonderful old aged people are enjoying their healthy lifestyle as
manifested on their smiling faces. As we grow old, physical activities for remaining fit
becomes more and more critical in order to keep looking and feeling good. Staying in shape
after 60 is a must to prevent the age-related illnesses like heart disease & diabetes, and
avoid injury from falls.

ANALYSIS
Write your understanding of the following terms:
a. Physical Education
b. Physical Fitness
c. Physically Fit Individual

What is Physical Education?

Physical Education is an integral part of educational program designed to promote
optimum development of the individual, physically, socially, emotionally, and mentally
through total body movement in the performance of properly selected physical activities.
The word physical refers to the bodily characteristics such as physical strength,
physical development, physical health, and physical appearance. It refers to the body as
contrasted to the mind. Therefore, when the word education is added to the word physical,
thus forming the phrase physical education. It refers to the process of education that
concerns activities, which develop and maintain the human body. Under Physical
Education, Physical Fitness is one of the topics on attaining physical health.

What is 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. Physical Fitness testing is
always an important component of physical education. It is so significant that it has been
discussed and conducted since you were in elementary years.
Physical fitness means many things to different people. Some assume that being
physically means being muscular and being able to lift heavy weights. Others believe that
to be fit is too perceived as slim. Physical Fitness is the ability to function efficiently and
effectively, to enjoy leisure, to be healthy to resist disease, and to cope with emergency
situations.

What is Physical Fit individual?

A physically 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, such as raking leaves at home, stocking shelves at a part-
time job, and marching in the band at school. A fit person can also respond to emergency
situations - for example, by running to get help or aiding a friend in distress.
PHYSICAL FITNESS PRINCIPLES

SPECIFICITY - pick the right kind of activities to affect each component. Strength training
results in specific strength changes. Also, train for the specific activity you’re interested in.
For example, optimal swimming performance is best achieved when the muscles involved in
swimming are trained for the movements required. It does not necessarily follow that a good
runner is a good swimmer.

OVERLOAD - work hard enough, at levels that are vigorous and long enough to overload
your body above its resting level, to bring about improvement.

REGULARITY - you can’t hoard physical fitness. At least three balanced workouts a week
are necessary to maintain a desirable level of fitness.

PROGRESSION - increase the intensity, frequency and/or duration of activity over periods
of time in order to improve.
As you undertake a fitness program, it’s important to remember that fitness is an
individual quality that varies from person to person. It is influenced by age, sex, heredity,
personal habits, exercise and eating practices. You can’t do anything about the first three
factors.

ABSTRACTION
A sample Physical Fitness Workout Plan
SPECIFICITY – the part of the body needs to be developed is distributed weekly. For
instance, Mondays and Wednesdays are intended for enhancing the upper body. During
Tuesdays and Thursdays , the lower part of the body is enhanced.
OVERLOAD - a rest day is provided weekly to relax the muscles and other body parts.
A specific time is given for each fitness program.
REGULARITY - doing all the physical fitness workout will result to stress. At least three
balanced workouts a week are necessary to maintain a desirable level of fitness.
PROGRESSION – As the week progresses, the gravity of the work-out increased. For
instance, week 1 has 1 mile run, and when it reaches week 8, the program becomes 2 mile
run.
APPLICATION
Interview a fitness instructor, an athlete, or a person who is active with physical fitness
program. Ask them of their Physical Workout Plan when they were beginners up to their
present status. Analyze their physical fitness workout plan with the principles of physical
fitness: Specificity, Overload, Regularity, and progression.