PE 1

Physical fitness is a combination of health fitness and body fitness.

Health fitness refers to your body’s ability to fight off diseases.
Body fitness refers to the ability to do strenuous physical or sports activities without getting tired easily.
Health Related Fitness is primarily associated with disease prevention and functional health.
Health Related Fitness Components
1. Body Composition – The combination of all the tissues that make up the body such as bones, muscles, organs and body fat.
2. Cardiovascular Endurance – The ability of the heart, lungs, blood vessels, and blood to work efficiently and to supply the body with
oxygen.
3. Flexibility – The ability to use your joints fully through a wide range of motion.
4. Muscular Endurance – The ability to use muscles for a long period of time without tiring.
5. Muscular Strength – The ability of the muscles to lift a heavy weight or exert a lot of force one time.
Skills Related Fitness Components
1. Agility – The ability to change body positions quickly and keep the body under control when moving.
2. Balance – The ability to keep the body in a steady position while standing and moving.
3. Coordination – The ability of the body parts to work together when you perform an activity.
4. Power – The ability to combine strength with speed while moving.
5. Reaction Time – The ability to move quickly once a signal to start moving is received.
6. Speed – The ability to move all or a part of the body quickly.
Specific Components of Physical Fitness
1. Agility –The ability of the individual to change direction or position in space with quickness and lightness of movement while
maintaining dynamic balance.
2. Balance – The ability to control organic equipment neuro-muscularly; a state of equilibrium.
3. Coordination - The ability to integrate the body parts to produce smooth motion.
4. Endurance – The ability to sustain long continued contractions where a number of muscle groups are used; the capacity to bear or last
long in a certain task without undue fatigue.
5. Flexibility – The quality of plasticity, which gives the ability to do a wide range of movement.
6. Organic Vigor – It refers to the soundness of the heart and lungs which contributes to the ability to resist disease.
7. Power – The ability of the muscles to release maximum force in the shortest period of time.
8. Speed – The ability to make successive movements of the same kind in the shortest period of time.
9. Strength – The capacity to sustain the application of force without yielding or breaking; the ability of the muscles to exert efforts
against resistance.
Physical Activity is activities done by the skeletal muscles that utilize energy
It is classified into 4 domains: occupational, domestic, transportation, and leisure time.
1. Occupational – These are the activities you do at your work place. Lifting computers and books, going your friend’s desk or preparing
lunch at the pantry.
2. Domestic – These are the activities you do at home. Washing clothes and dishes, gardening, carpentry, baking or cleaning the
house.
3. Transportation – These are the activities that involves travelling. Riding a jeepney, tricycle, motorcycle, or bikes.
4. Leisure Time – These are the activities you do during recreational activities. Playing, swimming, hiking or craft making.
Exercise according to a study by Buckworth and Dishman, is the “planned, structured, repetitive bodily movements that someone engages in
for the purpose of improving or maintaining physical fitness or health. move their large muscles in a rhythmic manner for a sustained
period.
Muscle-Strengthening Activity includes resistance training and lifting weights, causes the body’s muscles to work or hold against an applied
force or weight.
Bone-Strengthening Activity (sometimes called weight-bearing or weight-loading activity) produces a force on the bones that promotes bone
growth and strength.
Barriers to Physical Activities
1. Lack of time
2. Social Support
3. Lack of Energy
4. Lack of Motivation
5. Fear of Injury
6. Lack of Skill
7. High Costs and Lack of Facilities
8. Weather Conditions
Eating Habits- The term eating habits (or food habits) refers to why and how people eat, which foods they eat, and with whom they eat, as
well as the ways people obtain, store, use, and discard food. Individual, social, cultural, religious, economic, environmental, and political
factors all influence people's eating habits.

Improving Eating Habits

REFLECT on all of your specific eating habits, both bad and good; and, your common triggers for unhealthy eating.
REPLACE your unhealthy eating habits with healthier ones.
REINFORCE your new, healthier eating habits.
Body Mass Index (BMI)
Formula for Computing Body Mass Index
Weight (in kilogram)
Height (in meters)2
Example: 30 = 30 = 20.83 (Normal)
(1.20)2 1.44

Weight refers to the the heaviness of a person.

Height is the distance between the feet on the floor to the top of the head in standing position.
Overload Principle-This principle pertains to doing “more than normal” for improvement to happen.
Principle of Progression-to ensure that the results will still improve over time, the adapted workload should be continually increased.
Principle of Specificity-This principle simply states that exercising a specific piece or component of the body primarily develops that part.
Principle of Reversibility- development of muscles will happen if regular movement and execution are completed. If activity ceases, it will be
reversed.
Principle of Physical Activity
Frequency- Number of meeting in a week
Intensity- Effort level of the exercise
Time -Period covered in an exercise session
Type -Kind of activity
Aerobic Exercise is any physical activity that makes you sweat, causes you to breathe harder, and gets your heart beating faster compared to
when you are at rest.
•Apical site – is taken at the apex of the heart and can sometimes be felt very clearly by placing the heel of the hand over the left side of
the chest
• Carotid pulse site – is taken from the carotid artery just beside the larynx using light pressure from the tips of the pointer and middle
fingers. Remember; never check both carotid arteries at the same time.
•Radial pulse site – is taken from the radial artery at the wrist, in line with the thumb, using tips of the pointer and middle fingers.
•Temporal pulse site – can be obtained from the left or right temple with light pressure from the tips of the pointer and middle fingers
Aerobic fitness is the ability of the body’s cardiovascular system to supply energy during continuous physical activities such as biking and
running.
Muscular strength is the ability of the muscles to exert a force during an activity such as lifting weights.(resistance)
Bone strengthening exercise, or any weight-bearing activity that produces a force on the bone, is also important to overall health for children
and adults.
Muscular endurance is how many times you can lift a certain amount of weight.
Resistance training (also referred to as weight training or strength training) helps increase muscular strength and endurance.
Circuit training.- It is when you alternate between several exercises (usually five to 10) that target different muscle groups.
Flexibility exercises -stretch your muscles and may improve your range of motion at your joints.
Stretching
1. Static stretching is most often recommended for general fitness.
Active Static: This form of stretching is used in yoga and martial arts.
Passive Static: During this type of stretching, you hold the limb to perform the stretch without any assistance such as a bar or bands.
2. Dynamic Stretching is stretching with movement.
Fitness is a condition in which an individual has sufficient energy to avoid fatigue and enjoy life.
Skill- or performance-related fitness involves skills that will enhance one’s performance in athletic or sports events.
Six skill-related fitness components: agility, balance, coordination, speed, power, and reaction time.
1. Agility is the ability to change and control the direction and position of the body while maintaining a constant, rapid motion.
For example: changing directions to hit a tennis ball
2. Balance is the ability to control or stabilize the body when a person is standing still or moving.
For example: skateboarding
3. Coordination is the ability to use the senses together with body parts during movement.
For example: dribbling a basketball Using hands and eyes together is called hand-eye coordination.
4. Speed is the ability to move your body or parts of your body swiftly. In sports, players rely on speed to gain advantage over your
opponents.
For example: a basketball player making a fast break to perform a lay- up, a tennis player moving forward to get to a drop shot, a football
player out running the defense to receive a pass
5. Power is the ability to move the body parts swiftly while applying the maximum force of the muscles.
Power is a combination of both speed and muscular strength. For example: punching in boxing and kicking for taekwondo
6. Reaction Time is the ability to reach or respond quickly to what you hear, see, or feel.
For example: an athlete quickly runs when he hears the starting gun, or stealing a base in baseball

Made by: Lovely Jeann Magadia