MAPEH 9 REVIEWER ( MODULE 1&2 )

MODULE 1 – COMPONENTS OF PHYSICAL FITNESS

Fitness - is a condition in which an individual has enough energy to avoid fatigue and enjoy life.
Physical fitness - the ability of an individual to do his/her daily task efficiently and effectively without undue
fatigue but with extra reserved.

The components of Physical Fitness

 Skill- Related
 Health - Related

Skill-related:
● Agility
● Speed
● Reaction time
● Balance
● Power
● Coordination

Agility - the ability to change the position of one's body quickly and to control one's body movement.
Balance - the ability to maintain the equilibrium while you are stationary or moving.
Coordination - the ability to use the body parts a d senses together to produce smooth and efficient
movements.
Power - the product of strength and speed.
Reaction time - the amount of time to move once you realize you need to act.
Speed - the ability to perform a movement or cover certain distance in short period of time.

Health-related:
● Strength
● Flexibility
● Cardiovascular endurance
● Muscular endurance
● Body composition
● Muscular strength

Cardiovascular endurance - The ability of the heart and lungs to function effectively while one is doing
strenuous activities for a long period of time.
Body composition - the relative percentage of body fat compared with lean body mass.
Flexibility - the ability to use one's joint fully in a normal range of motion.
Muscular strength - the amount of force that can be produced by single contraction of the muscle.
Muscular endurance - the ability of a muscle group to continue muscle contraction over a length of time.

MODULE 2 – PHYSICAL ACTIVITY AND EXERCISE

BODY MASS INDEX (BMI)

- Use to measure the proportion of your body using weight.

BMI CLASSIFICATION: Below 18.5 - Underweight

18.5-24.9 - Normal
 25.0-29.9 - Overweight
30.0 above - Obese

Formula : BMI = kg (weight in kilo) / m² (height in meter)²

Fitness - the ability to perform daily tasks with ease, without becoming tired, undue fatigue, and with extra
energy to enjoy leisure-time activities such as hobbies and extra daily tasks.

Being physically active can improve your brain health, help manage weight, reduce the risk of disease,
strengthen bones and muscles, and improve your ability to do everyday activities.
 BRAIN HEALTH
 HEART HEALTH
 BONE HEALTH
 WEIGHT MANAGEMENT
 DIABETES
 BETTER SKIN

-Is Physical Activity and Exercise the same? NO

-Are all Physical Activities an Exercise? NO
-Are all Exercise a Physical Activity? YES

Physical Activity - is any form of exercise or movement of the body that uses energy.
Exercise - a structured program of activity geared toward achieving or maintaining physical fitness.

PARTS OF AN EXERCISE:
● WARM-UP - Preparatory activity before the proper workout.
● WORKOUT - Structured and targeted exercise routine.
● COOL DOWN - Activity before ending the exercise routine.

WARM UP:
Why is it important?
> Less chance of injury
> Better performance
>Increased flexibility
>Better range of motion
>Increased muscle stability
>Gradually increases body temperature and blood flow to the muscles
>Prepares muscles, including the heart, for exercise

- 5-10 MINUTES Warm Up

- 25-30 MINUTES Warm Up(ATHLETES)

WARM-UP FLOW:
 Light stretching
- Static Active
- Static Passive
- Dynamic
 Light jog/ bike
 General Warm-up
 Specific Warm-up

WORKOUT:
Aerobic - exercises are that strengthen both the heart and the lungs.
Muscle strengthening - Being able to lift heavier amounts or having higher endurance for lifting.
Flexibility - muscle group can be stretched or a joint can be moved without pain or injury.

COOL DOWN:
Why is it important?
>Allows the body to safely transition from exercising back to a steady state of rest
>Gradually reduces heart rate, breathing,
and body temperature
>Helps prevent muscles soreness and reduces risk of injury

● Gentle exercise (5-10 mins): walk, jog, bike

● Static stretching (5-10 mins)
● Re-fuel both fluid and food.