PHYSICAL FITNESS
20 reps)
Exercise can reduce the effects of:
 Stress
 Stimulate brain activity
 Regulate some health concern
 Give us an overall appearance of well-being
Fitness
“The ability to carry out daily tasks
with vigor and alertness, without undue
fatigue and with ample energy to enjoy
leisure pursuits and to meet unforeseen
emergencies.” President’s Council of
Fitness and Sports, 1971
COMPONENTS OF PHYSICAL FITNESS
1. Cardiovascular Endurance
 Endurance - is the ability to exercise
continuously for extended periods without
tiring
 Aerobic Fitness Level - dependent upon
the amount of oxygen which can be
transported by the body to the working
muscles, and the efficiency of the muscles
to use that oxygen
Examples:
 Biking
 Walking
 Jogging
 Basketball
 Swimming
2. Muscular Strength – how much weight can be
lifted one time
 Strength – high weight with low reps (4-8
reps)
 Strength with Bulk – high weight with low
reps and more sets (6 sets of 6 reps)
- Power lifting – usually how people build
their
overall muscular strength.
- Muscular strength is utilized by doing as
many push-ups, or sit-ups you can do
without a time period for the fitness testing.
3. Muscular Endurance Test
- How long you can lift the wight over time
 Strength – lower weight with high reps (12-
- You are still working on muscular strength
when you are concentrating on muscular
endurance
 Bench Jump
 Modified dip (men)
 Modified push up (women)
 Abdominal crunch
 Abdominal curl-up
4. Flexibility – the range of motion that is possible
around a joint or joints
 Sit and Reach - sit down, extending both
legs, so that both feet are even with the end
of the yardstick. Reach with one hand on
top of the other as far as you can to get your
measurement.
5. Body Composition – the relative amount of
muscle, fat, bone, and other vital body parts.
 Endomorph – with high body fat level
 Ectomorph – lean & slim body
 Mesomorph – with v shape; thick around
middle
Possible Effects of Physical Fitness
 Reduces the risk of premature death
 Reduces the risk of developing and /or
dying from heart disease.
 Reduces high blood pressure or the risk of
developing high cholesterol
 Reduces the risk of developing diabetes
 Reduces or maintains your body weight or
body fat.
 Builds and maintains healthy muscles,
bones and joints
 Reduces depression and anxiety
 Improves psychological well-being
 Enhances work, recreation and sport
performance.
 Reduces fatigue
 Helps you relax and sleep better
 Enjoy your family
 Live healthier and longer
 Live longer to enjoy your retirement
 Look and feel better
SKILL-RELATED FITNESS getting up to the net and lifting their bodies
high into the air.
Fitness – a condition in which an individual has
- Weight lifting
sufficient energy to avoid fatigue & enjoy life
- Long distance run
- To be able to do other act after an act. - Basketball

Factors to consider: (unchanged) 6. Reaction Time - is the ability to reach or

- Age respond quickly to what you hear, see, or feel.
- Sex Ex. an athlete quickly coming off the blocks
- Hereditary – diabetes, cancer early in a swimming or track relay, or stealing a
base in baseball.
Factors can be change
- Lifestyle (eating, reduce stress)
- Exercise habits
COMPONENTS OF SKILL-RELATED FITNESS
1. Agility – is the ability to change and control the
direction and position of the body while
maintaining a constant, rapid motion
Ex. Ball feeding, shuttle run, agility ladder
2. Balance - is the ability to control or stabilize the

body when a person is standing still or

moving.
Ex. Ice skating, surfing

3. Coordination - is the ability to use the senses

together with body parts during movement.
Ex. Basketball (dribbling while running),
volleyball

4. Speed - is the ability to move your body or parts

of your body swiftly. Many sports rely on speed
to gain advantage over your opponents.
Ex.
- a basketball player making a fast break to
perform a layup
- 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.
Ex.
- fullbacks in football muscling their way
through other players and speeding to
advance the ball and volleyball players
ADVANTAGES AND DISADVANTAGES IN
SWIMMING
ADVANTAGES
 Swimming is a kind of sport and effective
exercise for good health.
 Swimming helps to reduce weight by burning
calories when you get into the water. It is good
exercise to lose weight and eliminate obesity.
 Swimming helps to boost your mood by
reducing tension.
 Swimming helps reduces heart disease, as it is
great cardiovascular exercise.
 Swimming is also good for strengthening
muscles.
 Swimming is fun activity, which keeps
exercising your heart.
 Disabled persons can also use swimming as
part of their normal activity while those with
injuries can use swimming as part of therapy or
as a rehabilitating activity
 Both men and women can enjoy swimming
during summer to keep body cool.
 Swimmers or athlete often swims daily for
fitness and to remain healthy.
 It is one of the effective exercises and great for
the heart and lungs.
 Regular swimming improves your mood state
and keeps your fresh.
 Any person of any age can swim.
 Swimming is one of the best workouts for whole
body.
 It also helps to relax your body and mind.
 Swimming is not only a wonderful aerobic and
resistance workout or a fabulous experience but
also an activity, which provides a lot of health,
benefits to the human body.
DISADVANTAGES AND RISK OF SWIMMING
Swimming might seem like a fantastic way
to spend and enjoy the hot summer days.
However, swimming is not without its own
drawbacks and hazards. There are certain inherent
risk from spending too much time in the water, as
well as other less-known issues that we may face
due to what is on the water. We might not think
about it too often, but a swim in the local pool or a
quick dive in the ocean can sometimes Lead to
some unnecessary health-related experiences.
1. Pools have Chlorine
 Chlorine is used in the pools because it is a
powerful disinfectant. Being exposed to high
amounts of chlorine is not healthy as it can
cause, among other conditions, headaches,
dry skin, and eye irritation.
 Wearing swimming goggles can help in
preventing irritation of the eyes; however,
your skin, hair, and ears will still be exposed
to the effects of chlorine. In addition,
inhaling chlorine can cause respiratory
problems, and it increases the risks of
developing asthma.
2. Common Injuries
Another notable disadvantage of swimming is
that swimmers are prone to specific injuries. This
happens due to the high amount of repetitive
movements during different strokes. The most
common swimming injuries are:
 Shoulder injuries, tendinitis, and shoulder
impingement.
 Knee injuries
 Neck and low back injuries
 Biceps tendinitis.
All of these can be caused by a combination of
different things like:
 Lack of proper rest between swimming
sessions.
 Bad stroke technique.
 Poor breathing technique.
 Poor conditioning and strength of the core,
hips, and shoulders.
3. Undesired Weight Gain
 Weight gain can be considered one of the
less known disadvantages of swimming. It
was discovered by scientist that swimming
in colder, compared to warmer water,
leads to higher levels of perceived hunger.
 This led to the participants who swam in the
colder water to consume as much as 44%
more calories. This result was despite their
caloric expenditure being relatively the
same as the participants swimming in
warmer water.
4. Risk of Drowning
 Although swimming in a pool can be a lot
safer, swimming in open waters
(like the oceans, lakes, or rivers) can be
quite dangerous. The danger
comes from the currents and the lack of
 familiarity and experience with
how underwater currents interact with our
bodies.
5. Dehydration
Swimming is quite an intensive exercise that
requires the use of all your major muscles. As a
result, this causes you to sweat and lose fluids,
just like other types of intense exercises.
However, since you are underwater, it is hard to
notice and feel that you are sweating
6. Fungal Infections
Fungal infections are another common
disadvantage of swimming. A common type of
fungal infection amongst swimmers is athlete’s
foot; it is highly contagious, and it can spread
quickly.
Another concern is the possibility for a yeast
infection, especially for women, which is caused
by a combination of the swimming water, high
humidity, and heat.
7. Bacterial infections
Many different bacteria and pathogens can
be found in the water. Even in the well-
chlorinated pools, some bacteria can still
survive.
A common bacterial infection is the
swimmer’s ear. It usually develops when water
stays in the ear canal for a long time. This gives
bacteria a chance of developing, and as a result
infecting the skin of your ears.
It has believed that sun exposure is a
reason why people feel exhausted after
swimming. A study found that people who
spend long times outdoors, exposed to the sun
tend to lower their cognitive functions
temporarily.
Another theory is that swimming in cold
waters causes us to spend more energy to
maintain proper levels of body core
temperature. Thus, making us more tired than
usual.
In addition, it has believed that many people
tend to go for a swim early in the morning
without getting a proper breakfast. As a result,
swimming after a long period of fasting can be
the reason why we experience fatigue
afterward.
8. Polluted Water
A significant disadvantage of swimming,
especially in lakes, rivers, or oceans, is the
negative effect of doing it in polluted waters.
There is always the risk of swimming in
waters that are polluted with animal and
human waste, trash, germs, and more.
Swimming in polluted waters that are near any
industrial plants, sewer water treatment plants,
or wastewater discharge points is extremely
unsafe and should be avoided.
It can cause different health complications
like infections of the skin, eyes, ears, stomach,
the respiratory system, and of any open
wounds.
9. People Pee in the Pools
It is a well-known problem that many
people do pee in the water, and this
can cause some health problem too, like
asthma and other respiratory problems,
Moreover, if chlorine drops below
certain levels it might not provide
adequate protection as a disinfectant.
10. Winter
Swimming in the winter, for many of us,
is often out of the question. Especially
swimming in oceans, rivers or lakes.
Swimming in cold water can affect us in
several dangerous ways. It can
potentially cause:
 Hypothermia
 Sudden heart attack
 Loss of capacity to swim
 Hyperventilation
11. Cramps
Another risk of swimming is that you may
experience cramps. They can happen due to
three main reasons depending on your own
frequency of swimming, lifestyle, and way
of swimming. It usually occurs because of:
 Loss of electrolytes and dehydration.
 Too much swimming.
 Lack of proper conditioning.
12. Bumping into Foreign Objects
 Especially while swimming in open water, it
might be very easy to bump into different sorts
of rocks and sea creatures.
For instance, sharks are a well-known
danger that is present in most beachgoers
psyche. However, there are other animals that
although less dangerous can harm us, too,
like jellyfish, crabs, and sea urchins, among
other sea animals.
If you are swimming in shallow waters, it
might be possible to hit your legs or hands on
sharp rocks or step on seashells. Although it
might not lead to a severe injury, this can cause
some bruises and wounds.

13. Sun Exposure

Last but definitely not least is the increased

sun exposure while swimming. If you are
swimming in an outdoor pool or in open waters,
you will probably be under the sun most of the
time.
Water will provide you with a cooling effect
that will mask the fact that your skin is being
subjected to the unrelenting sunrays. In
addition, this can lead to severe sunburns; not
to mention the growing skin cancer cases.
This can be a big problem, especially for
people with skin issues or very pale skin that is
prone to burning quickly.

SAFETY AND TERMINILOGIES
Safety Measures in Water
 Never swim alone. Use the ‘buddy system’ as
much as possible when learning and going to
swim.
 Obey the rules and regulation of the pool area.
 Do not enter the water immediately after eating.
 Do not stay in the water if too tired or chilled.
 Never dive in a strange body of water without
any testing for depth by a feet first entry or
surface dive.
 Adjust to the water temperature slowly through
cold water.
 Never yell for help unless you are in real
trouble.
 Never play rough or play monkey in pool area.
 Never push, pull or throw anyone in the water.
 Do not bring objects to the swimming pool area
that may cause injury to others.
 Do not swim with jewelry in the body.
 Swim only with the presence of the lifeguard.
 Never swim in unguarded waters.
 Never boast or throw especially in the water.
 Learn how to swim.
Sanitary measures in Water
 Never swim while having any type of contagious
disease or infection.
 To avoid contaminating the pool, a cleansing
shower can be taken using warm water and
soap before entering the pool. The water in
swimming pools should be kept clean and
sanitary
 Bathing caps should be worm by men and
women before entering into the water.
 Poll
 Urinating the water, spitting, spouting and
blowing of nose should be carefully avoided.
 If leaving the pool area, make sure that your
body is dry by using a towel.
 Only those in barefoot or in bathing sandals
should be allowed in the pool area.
 Animals of all types should be excluded in the
swimming pool area.
 Before leaving, make sure to bath in nude with
water and soap.
 Before getting dressed, dry entire body, surface
specially the hair and toes.
Wet hair is a source of common colds so make it
dry before leaving the swimming pool area.
Terminologies in Swimming
 Freestyle – In swimming terminology, freestyle
is the official name of the front crawl stroke mire
commonly at a competitive level
 Dolphin Kick - Simultaneous leg kick used in
Butterfly
 Tumble turns – these are underwater
somersaults used in backstroke and freestyle
that allow swimmers to push off from the wall
for the next length.
 roll – body roll refers to the rotation of your
body from side to side.
 Bilateral breathing – bilateral breathing is used
in the freestyle stroke and involves breathing on
both sides of the body.
 Swimming drills –This is swimming
terminology for simple exercises focusing on a
particular part of your technique.
 Glide – In swimming terminology, gliding is
when you are coasting along with a pause in
your stroke.
 Streamline - Underwater body position after
diving or pushing off the wall which maximizes
swim speed and efficiency
 Kick - Legs only (no pulling)
 Kickboard - A flat float used for doing kick
 Backstroke - Back crawl
 Aerobic - Longer distance, moderate intensity,
short rest period swimming sets that focus
on building endurance
 Anaerobic - Shorter distance, high intensity,
long rest period swimming sets that focus on
building power
 Long Course - 50m pool (term used for
describing competitions)
 Pull - Arms only (no kicking)
 Short Course - 25m pool (term used for
describing competitions)