UNIT II

PHYSICAL FITNESS
 LESSON OBJECTIVES
01 Define physical fitness

02 Differentiate health-related fitness from performance-

related fitness;
03 Discuss performance-related fitness;

04 Enumerate the benefits and parameters of Physical Fitness

05 Execute the Physical Fitness Test properly.

 01
Physical Fitness
 PHYSICAL FITNESS
Being physically fit means being able
to perform one's daily task efficiently
without undue fatigue and still have
an extra energy to enjoy leisure
activities and / or meet emergency
demands.
 Being able to perform one's daily tasks without
01 getting too tired before the end of the day

a. Waking up in the b. Going to school or c. Attending classes

morning to prepare office on time regularly
for school or work
e. Meeting other f. Going home
d. Doing assignments
individual,
in the library.
classmates and peer
g. Doing homework and groups
household chores
02 Enjoying leisure time
recreational activities.
in some form of

a. Watching TV or b. Talking to friends c. Reading books or

movies over the phone magazine articles

d. Doing arts and e. Listening to radio f. Playing sports

crafts
03 Meeting emergency demands

a. Doing important b. Performing social

errands obligations

c. Attending to d. Attending to
visitors household problems
1. Organic Vigor

refers to the soundness of

the heart and the lungs,
which contributes to the
ability to resist diseases.
2. Endurance

the capacity to bear or last

long in a certain task
without undue fatigue.
3. Strength

the ability of the

muscle to exert effort
against the resistance.
4. Power

refers to the ability of the

muscle to release
maximum force in a
shortest period of time.
5. Flexibility

it is a quality of plasticity,
which gives the ability to do
a wide range of movement.
6. Agility

is the ability of an individual to

change direction or position in
space with the quickness and
lightness of movement.
7. Balance

is the ability to control organic

equipment neuro-muscularly; a
state of equilibrium.
8. Speed

is the ability to make

successive movements
of the same kind in the
shortest period of time.
 I. HEALTH RELATED FITNESS
A. Muscular Strength

refers to the ability of the

muscle to exert maximum
effort in brief duration. It may
be developed through
isotonic, isometric, or
isokinetic contractions.
A. Muscular Strength

1. CONCENTRIC CONTRACTION
-refers to muscles that shorten
during exercise.
A. Muscular Strength

2. ECCENTRIC CONTRACTION
- refers to the muscle that
lengthens during an exercise.
Muscles exert force due to an
outside resistance.
A. Muscular Strength

3.ISOMETRIC
CONTRACTIONS
- The exercise provides
maximum contraction of
muscle; however, there is no
observed movement during
the exercise.
A. Muscular Strength

4.ISOKINETIC CONTRACTIONS
- similar to isotonic contractions
but the muscles are exposed to
fixed machines with variable
degrees of resistance.
 I. HEALTH RELATED FITNESS
B. Muscular Endurance

refers to the ability of the

muscle to endure a sub
maximal effort for a prolonged
period of time.
 I. HEALTH RELATED FITNESS
C. Cardiovascular Endurance

refers to the ability of the heart,

blood vessels and the lungs to
adapt to physical exertion for a
prolonged duration.
IMPORTANT VARIABLES TO CONSIDER WHEN ENGAGING
IN CARDIOVASCULAR ENDURANCE PROGRAM

A. INTENSITY
B. DURATION
C. FREQUENCY
D. MODE
 I. HEALTH RELATED FITNESS
D. Flexibility

is the ability of the muscles and

joints to go through a full range
motion. It is achieved through
stretching designed to
lengthen or elongate soft
tissue structures and thereby
increase the range of motion.
4 BASIC MOVEMENTS TO ACHIEVE BODY FLEXIBILITY

A. FLEXION- bending of 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.
 I. HEALTH RELATED FITNESS
E. Body Composition

Body Composition refers to the

proportion of lean body mass to
fat body mass. It stresses one's
relative fatness or leanness in
relation to height.
E. Body Composition

SOMATOTYPE
Somatotyping or body typing is a system of
classifying an individual according to the shape of
the body. It was developed by Sheldon during the
1940's and 1950's. He noted that the physique of
the body may be categorized into three distinct
types: a) Ectomorph, b) Mesomorph, and c)
Endomorph.
SOMATOTYPE

A. ECTOMORPH

Characterized as lean and small

body build with greater surface
area to mass ratio. Bone size is
relatively small with slender
limbs and low muscle mass.
SOMATOTYPE

A. MESOMORPH

A mesomorph body type has a

relative predominance of muscles.
The bones are usually large and
heavy with massive limbs, thus
contributing to greater weight
thanthe ectomorphic body type.
SOMATOTYPE

A. ENDOMORPH

Characterized by a relative
predominance of soft roundness
and large digestive Viscera. There
is a greater percent of body fat
when compared to lean body mass.
 I. PERFORMANCE RELATED FITNESS
A. Balance
Balance is the ability to maintain equilibrium in
relation to changes in body position. Balance can be
categorized in to static and dynamic balance. Static
Balance is the ability to maintain equilibrium in a
fixed position. Dynamic Balance is the ability to
maintain one's equilibrium while the body is in
motion.
I. PERFORMANCE RELATED FITNESS
B. Coordination

The harmonious working

relationship between the
skeletal muscle and nerves
in one aspect of movement.
I. PERFORMANCE RELATED FITNESS
C. Agility

The ability of an individual to

quickly shift or change
direction of the body from one
point to another.
I. PERFORMANCE RELATED FITNESS
D. Speed
the ability to perform a task in
the shortest possible time. It is
also the time spent finishing or
completing a performance after
the initial movement has been
made.
I. PERFORMANCE RELATED FITNESS
D. Power the ability to perform one
maximum effort in a short
period of time. It is a
product of both strength
and speed as seen in
many sport activities
such as track and field
and weightlifting..
1. VITALITY
2. POSTURE
3. RELIEVES LOWBACK PAIN
4. RETARDS AGING PROCESS
5. PHYSICAL FITNESS AND ABILITY
TO MEET EMERGENCIES
6. NEUROMUSCULAR SKILL
7. RELAXATION
8. IMPROVEMENT OF
PERSONALITY AND SOCIAL SKILLS
9. MENTAL FITNESS
5. GENERAL GROWTH