ARELLANO UNIVERSITY

2600 Legarda St., Sampaloc, Manila

Senior High School Department

NAME: ______________ DATE: ___________

GRADE/ SECTION: ______ SCORE: __________

CONCEPT NOTES
I. Topic: Physical Fitness and its Components.
References: Physical Education & Health 1. By Arellano University module. Pg. 8-12.

II. Objectives:
At the end of the lesson, student should be able to;
a. Identify the definition of Physical Fitness & its Components.
b. Enumerate the Values of Physical Fitness & its Components.

III. Concepts:
PHYSICAL FITNESS – The capacity of an individual to accomplish his/her regular daily
activities w/o undue fatigue & still has an ample amount of reserved energy to enjoy
leisure & meet emergencies.

VALUES OF PHYSICAL FITNESS

 Reduce or maintain body weight.
 Reduce depression & anxiety.
 Build & maintain healthy muscles, bones & joints.
 Reduce the premature death.
 Reduce the risk developing and/or dying from heart disease.
 Reduce the high cholesterol or the risk of developing high cholesterol.
 Improve psychological well-being.
 Enhanced work, reaction, & sport performance.
 COMPONENTS OF PHYSICAL FITNESS

HEALTH RELATED COMPONENTS

 FLEXIBILITY – Ability of the muscles & joints to go through the full range of
motion. It involves four basic movements.
a) FLEXION – Bending a body segment.
b) EXTENSION – Straightening a body segment.
c) ABDUCTION – Moving a limb Away from the body.
d) ADDUCTION - Moving a limb Toward the body.

 CARDIOVASCULAR ENDURANCE – The capacity of the Heart, Blood vessels, &

Lungs to adapt to physical exertion for a prolonged duration.
 MUSCULAR STRENGTH – The capacity of a Group of muscles to exert maximal
effort against resistance.
 MUSCULAR EDURANCE – Exerting effort against resistance for a Prolonged
period of time.
 BODY COMPOSITION – Refers to the proportion between fat weight & total
body weight. It is determined by the amount of fat & lean tissue in the body.

PERFORMANCE RELATED COMPONENTS

 AGILITY – The ability of the individual to quickly change direction of the body
from one place to another.
 BALANCE – Ability of an individual to maintain equilibrium in relation to changes
in body position.
2 types of Balance
1. STATIC BALANCE – Stationary, In place body movement, like standing one foot.
2. DYNAMIC BALANCE – Body is in motion.

 COORDINATION – It is the harmonious working relationship between the

skeletal muscles & nerves in one aspect of movement.
 POWER – Ability to perform one explosive muscular effort in a short period of
time.
 SPEED – Ability to perform movement in the shortest possible time. Speed is
influenced by reaction time.
 REACTION TIME – It is the time elapsed when a “GO” signal has been made in
relation to the first motor response to the stimulus.
PHYSICAL FITNESS TEST

The Bureau of Physical Education & School Sports (BPESS) recommended the
Physical Fitness Tests (PFT). These tests are given twice a year.

1. Standing Long Jump – Measures leg strength & power.

2. Partial Curl-up – Measures strength & endurance of abdominal muscles.
3. Push-up – Measures the strength & endurance of the muscles of the arms &
shoulders.
4. Sit & Reach – Measures the flexibility of the lower back & hamstring muscles.
5. Shuttle Run – Measures agility & Coordination.

IV. Questions/Activities:
1. Can you describe in one word what Physical Fitness for you is?

2. What is the Importance of Physical Fitness?