CHAPTER 3
PHYSICAL FITNESS
PHYSICAL FITNESS - is the ability of an individual
to do the daily activities without undue fatigue and
still have an extra energy to do in case of
emergency demands.
Healthy - is the state of complete physical, mental,
and social wellbeing and merely an absence of
disease or infirmity. (WHO,1948).
Components of Physical Fitness
Physical Fitness has 10 Components which is
divided into two parts the health-related
Components & The Skill or Performance Related
Physical Fitness Components.
Health Related Physical Fitness Components
1. Cardiovascular endurance - the ability of the
heart, lungs blood vessels and blood to work
efficiently and to supply the body with oxygen
without undue fatigue.
2. Muscular Endurance - the ability to use
muscles for a long period of time without tiring.
3. Strength - the ability of muscles to lift heavy
weight or exert a lot of force one time.
4. Flexibility - the ability to use your joints fully
through a wide range of motion
5. Body Composition - the combination of all
tissues that make up the body such as bones,
muscle, organs and body fat.
Skills or Performance Related Physical Fitness
Components
1. Agility - the ability of an individual to change
direction or change position and keep the body
under control when moving.
2. Balance - the state of equilibrium.
Dynamic balance - the ability when moving
(like running, dancing, or walking).
Static Balance-stable position or static
position.
3. Power - the ability to combine strength and
speed while moving.
4. Speed - the ability to move all parts of the body
quickly.
5. Reaction Time - the ability to move quickly once
a signal to start moving is received.
Movement Activities
Two Types of Movements
Locomotor Movements - it is an active travel from
place to place.
Locomotor movements are those that incorporate
traveling from one point to another.
A. Crawl and Creep
B. Jump and Landing Series - push oneself off a
surface and into the air by using the muscles in
one's legs and feet. "The cat jumped off his lap"
C. Linear Movement
 Walking moves at a regular pace by lifting
and setting down each foot in turn, never
having both feet off the ground at once.
 Run or jog is the activity of moving fast on
foot.
 Leap or bound to jump suddenly from one
place to another.
 Skip to move in a light, springy manner by
bounding forward with alternate hops on
each foot.
 Hopping to move by a quick springy leap or
in a series of leaps you can hop using right
or left foot.
D. Lateral Movement
 Sliding able to move smoothly along a
surface or floor.
 Galloping to run rapidly by leaps, as a
horse; go at a gallop. to go fast, race, or
hurry, as a person or time. It can be
sideward or forward.
 Grapevine to the left by following this foot
pattern: Left step (to the left), right step
(behind the left foot), left step (again to the
left), right tap (place ball of foot next to the
left foot....
 Cross over-step right foot in front of your left
foot and vice versa
Non-Locomotor movement can be defined as
"movements that occur in the body parts or using
the whole body but do not cause the body to travel
to another space.
 Bracing the Core
 Dead Bug series
 Rolling - Your
lower body can
be resting on the
ground
comfortably with
your left arm out
in front to guide
movement. Roll slowly up and down over
 your deltoid muscle. Rotate your trunk 4. Bend your knees when aiming from jumps
slightly so you can hit part of your upper
back as well if needed.
5. Monitor your heart rate before and after the
exercises.
 Bird Dog
6. Don't forget to perform a cool down exercise.
Series

Health Related Physical Fitness Components

1. Cardiovascular endurance - the ability of the
heart, lungs blood vessels and blood to work
efficiently and to supply the body with oxygen
without undue fatigue.
 Press up,
scapular 2. Muscular Endurance - the ability to use
protraction muscles for a long period of time without tiring.
&
3. Strength - the ability of muscles to lift heavy
Retraction.
weight or exert a lot of force one time
4. Flexibility - the ability to use your joints fully
through a wide range of motion

 Plank 5. Body Composition - the combination of all

Series tissues that make up the body such as bones,
muscle, organs, and body fat.

 Squat
series

Basic Strength Training

 Knee dominant.
 Hip dominant.
 Horizontal pull and push.
 Vertical push and pull.

1. Warm Up phase-like stretching it use at the

beginning of the workout to prepare the body from
strenuous activities.
2. Work out it is a combination of low and high
impact, or slow to fast movement exercises that will
stress the cardio-vascular and respiratory system
The duration and intensity level will depend upon
the fitness level of the participants
3. Cool down activities like tai chi you can used
each activity for relaxing it will slowly allow the body
to return to its normal metabolism.

Safety tips:
1. Always wear proper clothing
2. Begin with warm up and stretching
3. Avoid excessive twisting and hyperextension of
elbow, knees, and lower back.