PHYSICAL ACTIVITIES TOWARDS HEALTH AND FITNESS 1

MOVEMENT COMPETENCY TRAINING

Chapter 2
LESSON 1
Physical Activity Health and Nutrition

Physical activity
Caspersen and colleagues (1985) define physical activity in terms of the three following
elements:
• Movement of the body produced by the skeletal muscles.
• Resulting energy expenditure which varies from low to high.
• A positive correlation with physical fitness.
This definition of physical activity has been cited many times now and is well accepted.
An alternative perspective has also been presented (Winter and Fowler, 2009).

It is defined as any bodily movement produced by skeletal muscles that require energy
expenditure. Popular ways to be active are through walking, cycling, sports and recreation, and
can be done at any level of skill and for enjoyment.

The term “physical activity” should not be confused with “exercise”, which is a
subcategory of physical activity that is planned, structured, repetitive, and aims to improve or
maintain one or more components of physical fitness, both, moderate and vigorous intensity
physical activity brings health benefits.

The intensity of different forms of physical activity varies between people. In order to be
beneficial for cardiorespiratory health, all activity should be performed in bouts of at least 10
minutes duration WHO recommends:
• For children and adolescents: 60 minutes of moderate to vigorous intensity activity per
day.
• For adults (18+): 150 minutes of moderate- intensity activity per day.

Exercise
Given that physical activity includes all movement, it is helpful also to recognize
subcomponents, or elements, of physical activity. Caspersen et al. (1985) defined exercise with
reference to the following factors:
• body movement produced by skeletal muscles;
• resulting energy expenditure varying from low to high (so far, these points are the same
as for physical activity);
• very positively correlated with physical fitness;
• planned, structured and repetitive bodily movement
• the objective is to maintain or improve physical fitness.

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Benefits of Physical Activity
Regular physical activity of moderate- intensity such as walking, cycling, or doing sports,
has significant benefits for health. At all ages, the benefits of being physically active outweigh
potential harm, for example through accidents. Some physical activity is better than doing none.
By becoming more active throughout the day in relatively simple ways, people can quite easily
achieve the recommended activity levels.

Regular and adequate levels of physical activity:

• Improve muscular and cardiorespiratory fitness
• Improve bone and functional health
• Reduce the risk of hypertension, coronary heart disease, stroke, diabetes, breast and colon
cancer and depression.
• Reduce the risk of falls as well hip vertebral fractures

Sedentary Behavior
High levels of sitting are ubiquitous. With increasing evidence showing deleterious health
effects of sitting (Bauman et al., 2013; Wilmot et al., 2012), ‘sedentary behavior’ is an important
topic. It has been defined as sitting or lying during waking hours (hence does not include sleep),
with low levels of energy expenditure (Sedentary Behavior Research Network, 2012). From a
practical point of view, it is ‘sitting time’. It is not the same as low levels of physical activity or
lack of exercise. This is ‘inactivity’.

Risk of Physical Inactivity

Physical in activity is the fourth leading risk factor for global mortality and causes 6% of
all deaths. It is only out stripped by high blood pressure (13%) and tobacco use (9%) and carries
the same level of risk as high blood glucose (6%). Approximately 3.2 million people die each
year because they are not active enough.

Physical in activity is on the rise in many countries, adding to the burden of

noncommunicable disease and affecting general health worldwide, people who are insufficiently
active have a 20% to 30% increased risk of death compared to people who engage in at least 30
minutes of moderate intensity physical activity on most days of the week.

Physical inactivity is the main cause for approximately:

• 21-25% of breast and colon cancers
• 27% of diabetes
• 30% of ischemic heart disease (heart problems caused by narrowed heart arteries).

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Reasons For Physical Inactivity
The levels of physical inactivity increased across the globe, globally around 31% of
adults aged 15 and over were not active enough in 2008 (men 28% and women 34%). In high
income countries 41% of men and 48% of women were insufficiently physically active, as
compared to 18% of men and 21% of women in low-income countries. Low or decreasing
correspond with high or rising gross national product. The drop-in physical activity is partly due
to inaction during leisure time and sedentary behavior on the job and at home. Likewise, an
increase in the use of “passive” modes of transportation also contributes to physical activity.

Several environment factors, which are linked to urbanization can discourage people
from becoming more active, such as:
• Fear of violence and crime in outdoor areas
• High density traffic
• Low air quality, pollution
• Lack of parks, sidewalks, and sports/ recreational facilities

How to Increase Physical Activity

Both society in general and individuals can take action to increase physical activity. In
2013, WHO member states agreed to reduce physical inactivity by 10% in the framework of the
“Global Action Plan” for the prevention and control of non-communicable disease 2013-2020.

Policies and plans to address physical inactivity have been developed in about 80% of
WHO member states, though these are operational in only 56% of the countries. National and
local authorities are also adopting policies in a range of sectors to promote and facilitate physical
activity.
Policies to increase physical activity aim to ensure that:
• Walking, cycling and other forms of active transportation are accessible and safe for all.
• Labor and workplace policies encourage physical activity
• Schools have safe spaces and facilities for students to spend their free time actively
• Sports and recreation facilities provides opportunities for everyone to do sports

LESSON 2
Nutrition: Definition, Concepts, Nutrients, Functions, Best Sources and
Approximate Weights

It is necessary for an individual to consume more than 40 different nutrients in order to

maintain good health. Because no single food source contains all of these nutrients, variety in
one's. diet is essential. farting. wide variety of foods will help ensure adequate intake of
carbohydrates, fats, proteins, vitamins, and minerals.

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Nutrition refers to the food intake, which is the key to any-level of physical
conditioning. It involves the nutrients that get into the body through the regular three meals and
snacks.

Nutrient refers to the substance in food that provides structural or functional components
or energy to the body.

Essential nutrient refers to the substance that must he obtained from the diet f because
the body cannot make it in sufficient quantity to meet its needs.

The Food Groups

Contemporary health specialists· consider the four basic food groups namely:
1. Carbohydrate. Rich in bold foods. These are the energy giving foods. Rice,
whole grain, flour, potatoes, cereals and seeds belong to this group. The main component of
these foods is starch, which is turned into sugar needed to produce energy.
2. Protein rich foods. These are the building blocks of the body as they build and
repair body tissues. They also provide energy reserves when carbohydrate and reserves are used
up. Sources of protein are meat fish, poultry, beans, milk and eggs.
3. Fat-rich foods. Fats are needed for body lubrication and insulation. They protect
the internal organs and provide essential fatty acids, but they are relatively inefficient in the.
production of energy. Besides, a high-fat diet may contribute disease to some vital organs of the
body. To help fats to a minimum, avoid fried foods mayonnaise, butter, cheese, rich desserts and
fatty sausages. Vegetable fat are nutritionally better than animal fats.
4. Vitamin and mineral-rich foods. These are body regulator of metabolic process.
Sources of most vitamins and minerals, are green leafy and yellow vegetables and fruits.
Vitamins. C and D ate not stored in the tissue so, that a daily intake of these foods should be
practiced.

A balance diet is made up of all the basic food groups so that the three meals (and snacks)
can provide sufficient nutrients needed by the growing and active body. The quantity of food is
considered in maintaining the weight of a student

According to Department of Health (DOH), there are six (6). essential nutrients that the
body needs to function properly. Nutrients are compounds in foods essential to life and health,
providing us with energy, the building blocks for repair and grow.th. and substances necessary to
regulate chemical processes.

The six major nutrients are carbohydrates (CHO), lipids (fats), proteins, vitamins,
minerals, and water. The primary sources of each nutrient are as follows:
1. Protein: meat, dairy, legumes, nuts, seafood, and eggs

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2. Carbohydrates: pasta, rice, cereals, breads, potatoes, milk, fruit, sugar
3. Lipids (most commonly called fats): oils, butter, margarin, nuts, seeds,
avocados and olives, meat and seafood
4. Vitamins: common vitamins include the water-soluble B group vitamins
and vitamin C and the fat, soluble vitamins A, D, E, and K.
a. Fruits and vegetables are generally good sources of Vitamin C and A and
folic acid (a B group Vitamin).
b. Grains, and cereals are generally good sources of the B group vitamins and
fiber.
c. Full-fat dairy and egg yolks are generally sources of the fat-soluble vitamins
A, D and E.
d. Milk and vegetable or soya beans oil are generally good sources of vitamin
K, which can also be synthesized by good bacteria.
5. Minerals: (sodium, calcium, iron, iodine, magnesium, etc.): all foods
contain some form of minerals.
a. Milk and dairy products are a good source of calcium and magnesium.
b. Red meat is a good source of iron and zinc.
c. Seafood and vegetables (depending on the sail in which they are-produced)
are.
generally, good sources of iodine.
6. Water: As a beverage and a component of many foods, especially
vegetables and fruits.

In many cases, water is· the "forgotten nutrient". Although water does not provide
energy to the body in the form of calories, it is a substance that is essential to the life. Among
other things, water lubricant joints, absorbs shock, regulates body temperature, maintains blood
volume, and transports fluids throughout the body, while composing 60 % of an individual’s
body.

Approximate Weights
To start with, you should know the approximate weight for your age, height and body
built. Below is suggested by Kenneth Cooper to determine yow weight and which should be
maintained to avoid consequences affecting one's well-being.

For light to medium-built individuals below 30 years of age:

Male: Height in inches' x 4 --28

e.g., Height is 5'10" or"70inches 70x4 = 280 = 1-52 lbs.

Female: Height in inches'-x 3 5 -108

e.g., Height is 5' 4'' or 64 inches 64x3.5 = 224-108 = 116 lbs.

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Obese individuals should see the physician for prescription on the weight and health
maintenance.

Guidelines to Lifelong Weight and Health Maintenance

Below are some guidelines that are conducive to lifelong weight and health maintenance:

1. Eat balanced meals everyday:

Balanced meal means eating adequate foods containing carbohydrates, proteins,
fats, vitamins and minerals. This food combination for a good breakfast provides
longlasting energy the whole day.
2. Follow a consistent eating pattern:
Eat three meals a day. Regular eating habits through a variety of foods and
nutrients contribute to sound nutrition. Never skip a meal Bengt your day with a good
breakfast.
3. Maintain your ideal weight:
If you are overweight, be sure to increase calorie expenditure by exercising. It is
believed that good physical health and overweight are not compatible. Besides, you
cannot look your best if you are overweight.
4. Eat low-calorie snacks and avoid junk foods.
Form the habit of eating fruits·. Fruit juice, unbuttered corn or light sandwiches
can tide you over to the next meal. Most junk foods contain much sugar or salt or
preservatives, which are not essential in improving one's diet.
5. Cut down on high-fats food and eat more lean meats:
Limit the intake of fried foods, butter, margarine, nuts and creams. Avoid
excessive pork dishes and cheese but go for fish, poultry and lean beefs.
6. Drink 6- 8 glasses of fluids a day:
Water and other fluids are necessary to certain- bodily functions. They aid
digestion, regulate temperature and help carry nutrients· throughout the body.
7. Eat amidst a relaxed and pleasant atmosphere:
Chew your food thoroughly. Enjoy each bite. If you make this a habit, there is a
tendency that you will not overeat. Finishing a meal hurriedly may lead to indigestion.
8. Food supplement may be taken if necessary:
A well-balanced diet generally provides enough nutrients for people to carry on their
basic activities. However, most people do not always get adequate nutrients from their
meals. In this case, food supplement in the form of vitamin A, C and E may help provide
protection from infectious diseases. High fiber supplements are likewise found beneficial
in lowering cholesterol level and they prevent constipation on colon problems as well.
These supplements have the potential of improving the dietary intake to insure balance

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nutrition. Proper selection of food coupled with sensible eating habits can provide base
for healthy lifestyle.

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Chapter 3
Physical Fitness
Introduction
Physical fitness is but one part of the total fitness that includes the mental, emotional, and social aspects
of the individual's total wellbeing. Physical fitness is the result of the following factors:
1. good medical and dental care;
2. proper nutrition;
3. adequate rest and relaxation; and
4. Regular physical activity and or exercises.
However, no single factor can suffice for meeting the needs of our society. Physical fitness is not
permanent. The fitness level of an individual deteriorates once he stops his regular regimen of routinary
exercises and physical activities. Also, this activity will be useless without the other factors contributory
to the total fitness of an individual.

Specific Objectives
At the end of the lesson, the students should be able to:
- Relate fitness concepts to personal PA experiences (past and present).
- Interpret assessment results; independently participate in physical activities outside PE classes. -
Establish fitness goals

Duration

Chapter 1: Introduction of Physical Education = 6 hours

(1 hour discussion; 5 hours
assessment)

Pre-Assessment
Face to Face Mode Online Mode
Test paper and answer sheet Link of this pre-test shall be
shall be used. posted in google classroom.

You will take a test to assess your knowledge in Physical Education Multiple
Choice. Choose the letter of the best answer.

Lesson Proper

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The Meaning, Concepts and Components of Physical Fitness

Physical Fitness is the ability to perform one's daily task efficiently without undue fatigue but with extra
"reserve" in case of emergency.
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.
Based on this definition, there are (3) three important aspects that an individual should be able to meet in
order to be considered physically fit. These include:

1. Being able to perform one's daily tasks without getting too tired before the end of the day. These
daily activities include:
a. Waking up in the morning to prepare for school or work
b. Going to school or office on time
c. Attending classes regularly
d. Doing assignments in the library
e. Meeting other individual, classmates and peer groups
f. Going home
g. Doing homework and household chores
2. Enjoying leisure time in some form of recreational activities. Leisure time is the amount of time
that is left after the daily routine activities of an individual have been accomplished. Recreation,
on the other hand, refers to any activity that is participated in by the individual during leisure
time on voluntary basis because it provides an immediate satisfaction to the individual.
Recreation takes place in the form of:
a. Watching TV or movies
b. Talking to friends over the phone
c. Reading books and magazines articles
d. Doing arts and crafts
e. Listening to radio
f. Playing sports
3. Meeting emergency demands such as:
a. Doing important errands
b. Performing social obligations
c. Attending to visitors
d. Attending to household problems

Concepts of Physical Fitness

Organic Vigor - refers to the soundness of the heart and the lungs, which contributes to the ability to
resist diseases.

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1. Endurance - is 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.

2. Strength - is the capacity to sustain the application of force without yielding or breaking; the
ability of the muscle to exert effort against the resistance.

3. Power - refers to the ability of the muscle to release maximum force in a shortest period of time.

4. Flexibility – it is a quality of plasticity, which gives the ability to do a wide range of movement.

5. Agility - is the ability of an individual to change direction or position in space with the quickness
and lightness of movement.

6. Balance - is the ability to control organic equipment neuromuscularly; a state of equilibrium.

7. Speed - is the ability to make successive movements of the same kind in the shortest period of
time.

Components of Physical Fitness

The components of Physical Fitness are divided into two categories the health-related components
(Flexibility, Cardiovascular Endurance, Muscular Strength, Muscular Endurance and Body
Composition) and the performance-related components (Agility, Balance, Coordination, Power, and
Speed).

I. Health-Related Fitness
Health-Related Fitness is a function of body's adaptation to exercise. It could be developed and maintain
through the regular and proper exercise program. There are at least five (5) components of Health-
Related Fitness. They are as follows:

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.
Isotonic Contractions are voluntary contractions in which muscles shorten and lengthen
alternately. The muscle contracts at varying speed against a resistance. These contractions
are of two types:
1. Concentric Contraction - refers to muscles that shorten during exercise. There is no
movement that occurs and the length of the muscle remains unchanged.
2. Eccentric Contraction - refers to the muscle that lengthens during an exercise. Muscles
exert force due to an outside resistance.
The most common example of isotonic contraction is calisthenics exercise. This makes use of a
body segment or the entire body weight as a form of resistance during an exercise. Some of the
most traditional calisthenics exercises that are being performed to increase muscular strength are
push-ups, sit-ups, and pull-ups. Another approach to develop muscular strength involving
isotonic exercise is through the use of weights.

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Isometric Contractions are another type of contractions in which the muscles are contracted
against an immovable resistance. The exercise provides maximum contraction of muscle;
however, there is no observed movement during the exercise. This is done for about 5 seconds.
Isokinetic Contractions are similar to isotonic contractions but the muscles are exposed to fixed
machines with variable degrees of resistance. Through the range of movement, resistance is equal
to the force applied.
Two physiological benefits derived from strength training:
1. Increase muscle strength by 10-25% within 6-8 weeks; and
2. Increase muscle size or muscle hypertrophy
b. Muscular Endurance refers to the ability of the muscle to endure a sub maximal effort for a
prolonged period of time. Performing a strength exercise such as push-up over a long period of
time or performing the same exercise for man y continuous repetitions is a demonstration of
muscular endurance. One basic requirement in achieving muscular endurance is muscular
strength. Muscle endurance is developed by employing the different strength training exercises
mentioned above either for longer periods of time or an increased number of exercise repetitions.

c. Cardiovascular Endurance refers to the ability of the heart, blood vessels and the lungs to
adapt to physical exertion for a prolonged duration. Usually, the heart rate is increased from the
resting pulse rate to target heart rate that the individual has to sustain for a period of 20 to 60
minutes. With high levels of endurance, an individual has more energy and has the ability to
sustain different types of activities. It is also likely that coronary heart disease (CHD) is
prevented.
There are important variables to consider when engaging in any cardiovascular endurance
program. These are:
1. Intensity which refers to how stressful the exercise is.
2. Duration which refers to how long will the exercise be performed.
3. Frequency which refers to the number of times the individual will exercise each week.
4.Mode which refers to the kind of activity, selected such as brisk working or jogging.
Physiological Benefits of Cardiovascular Training Program
1. Decreased resting heart rate;
2. Decreased recovery time from a bout of exercise;
3. Increased blood volume and red blood cells to transport oxygen throughout the body;
4. Stronger heart muscle allowing it to eject more blood (stroke volume) with each heartbeat. If this
occurs, the heart can rest longer between beats;
5. Increased number of capillaries for efficient exchange of oxygen, carbon dioxide and nutrients
between blood and body cells;
6. Decreased rate of respiration;
7. Increased aerobic capacity which allows the body cells to utilize oxygen for better work
efficiency; and
8. Prevent and/or reduction of the risk of developing coronary heart diseases.

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Activities that develop cardiovascular endurance

1. Prolonged brisk walking
2. Continuous swimming
3. Prolonged jogging
4. Rowing
5. Stationary bicycling
6. Aerobic dancing
7. Prolonged skipping rope
8. Hiking
9. Playing basketball
10. Playing football
d. Flexibility is the ability of the muscles and joints to go through a full range motion. Flexibility
reduces the risk of injury, enhances performance and prevents muscle soreness. It is achieved
through stretching designed to lengthen or elongate soft tissue structures and thereby increase
the range of motion. Flexibility is influenced by three factors:
1. Structure of the joints;
2. Amount of tissues surrounding the joint; and
3. Extensibility of the ligaments, tendons and muscle tissue that connects the joints.

It involves four basic movements, namely: flexion (bending of a body segment), extension
(straightening a body segment), abduction (moving a limb away from the body), and
adduction (moving a limb toward the body).
Body flexibility is achieved through stretching specific segments of the body. To achieve good
flexibility, exercise should be performed daily. For very tight muscle-joint area, it is highly
recommended that flexibility exercises be done at least twice a day.

Types of Stretching (Basic Methods Used to Develop Joint Flexibility)

1. Ballistic Stretching. Ballistic stretching uses muscle contractions to force muscle- elongation
bobbing (i.e., up and down) movement quickly elongates the muscle with each repetition; the
bobbing also activates the stretch reflex response (Nelson & Kokkonen, 2007). Usually, this type
of stretching uses in sports like gymnastics and performs in a controlled manner.

Example: Ballistic Stretching – forward bending done in rapid bouncing movement

2. Static Stretching. This involves slowly stretching a segment of the body to the fastest point and
holding that position for at least 15-30 seconds. This type of stretching is fairly endorsed by
many physical educators and exercise psychologist because stretch is easy and pain free and risk
of injury is very minimal.

It is performed without a partner and each stretch is easy and pain-free. Once the stretcher has
achieved its full range of movements and feel a mild discomfort (muscle tension) in the body
part in being stretched, the position is held statically.

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Example: Static Stretching – seated hamstring stretch.

3. Dynamic Stretching. Dynamic stretching is the use of the muscle’s own force production and
body’s momentum to take a joint through full available range of motion (Clark & Lucett, 2010a).
dynamic stretching is beneficial for any sports that involves dynamic movements, especially in
sports like athletics, football etc. that prepare the body to move better specifically before start of
exercise or competition. Mason (2011a) suggested that in performing this stretching the
movement should be in a slow, controlled way, relax and breath steadily to execute properly.

Example: Dynamic Stretching – Alternate lunges (right and left)

4. Proprioceptive Neuromuscular Facilitation (PNF). It involves the contract-relax approach to

stretching. During the contract-relax, the partner attempts to move the limb at its lengthened
range of motion and isometrically resist the partner’s attempt to move the limb into a deeper
stretch. Then, the stretcher relaxes the limb and the partner slowly moves the segment into a new
range. This type of stretching can be done active (i.e., w/o partner) or passive (i.e., w/ partner).

Example: PNF – hold relax hamstring stretch.

Fitness Benefits of Flebi1ity Exercise

1. Increased range of muscle joint motion;
2. Reduce muscle stuffiness and increased body relaxation;
3. Improved blood circulation in specific body segment;
4. Reduce incidence of injury during a major sport1event; and
5. Reduced risk of cardiovascular problems in exercise.

e. 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. In recent years, body composition has gained
wide acceptance in exercise science as one of the components of health-related fitness. Its
inclusion was ear1ier opposed since supporters believe that fitness is for everyone including, the
slim and overweight. In addition, being fat has, some genetic predisposition that may. Be quite
difficult to alter.

Somatotypes
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.
1. An ectomorph body type is 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.
2. A mesomorph body type has a relative predominance of muscles. The bone is usually large
and heavy with massive limbs, thus contributes to greater weight than the ectomorphic body
type.

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3. An endomorph body type is characterized by a relative of soft roundness and large digestive
viscera. There is a greater percent of body fat when compared to lean body mass.

https://mport.com/blog/know-your-body-type-somatotype/

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Somatotypes are of special interest to fitness enthusiasts and athletes. It helps the individual
understand the extent of weight reduction or weight gain he/she expects to achieve given a
welldefined exercise program. Among athletes, somatotype is highly correlated to excellent
sports performance depending on the type of sports event. For instance, it has been found that
among track and field athletes, physical characteristics of those success in shotput differ from
those successful in marathon. This suggests that for one sports event, a specific body type may
dictate one’s superior performance over other. However, some body types are not limited to one
particular shape but can be a combination of two body types (e.g., ectomorph and mesomorph)
for instance, a high jumper athlete in athletics.

II. Skill Related Fitness

It refers to the quality of one’s movement skill. It includes five general components namely:

a. Balance is the ability to maintain equilibrium in relation to changes in body position.

Balance can be categorized into static and dynamic balance. Static balance is the ability to
maintain equilibrium in a fix position such as standing to one foot or on a balance beam.
Dynamic balance is the ability to maintain one’s equilibrium while the body is in motion.
Walking on a balance beam is one example of this type of balance.
b. Coordination is the harmonious working relationship between skeletal muscle and nerves in
one aspect of movement. Hand-eye coordination is demonstrated in certain sport skills such
us catching, passing, dribbling or volleying a ball.
c. Agility is the ability of an individual to quickly shift or change direction of the body from
one point to other.
d. Speed is the ability to perform a task or move from one point to the other in the shortest
possible time. It is also the time spent finishing or completing a performance after the initial
movement has been made. Speed is influenced by the reaction of time which is the time
elapsed when the “go” signal has been made by an official of the first motor response.
e. Power is the ability to perform one maximum effort in a short period of time. It is a product
of both strength ang speed as seen in many sport activities such as track and field and
weightlifting.

Benefits of Physical Fitness

1. Vitality. Muscles are basic for all body action. They increase in strength with activity and
deteriorate from lack of it. Fit muscle uses less energy to perform the same task, leading to
increase in vitality.
2. Posture. A physically fit person is able to maintain his general posture alignment better than
one weak musculature. Good fitness as a program stresses the development of antigravity
muscle, which maintains good abdominal wall and the arm and the shoulder girdle.
3. Relieves Low-back Pain. A lock of physical activity has been found to be major cause for
some cases of pain in the lower back. Most adults who suffer from low-back pain are
relieved from this pain by exercises that strengthen the back and abdominal muscles.
4. Retards Aging Process. Continued participation in regular exercises of the proper amount
and severity is of considerable value in postponing that usually takes place as a person grows
old.

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5. Physica1 Fitness and Ability to Meet Emergencies. The body that is accustomed to
sedentary living habits can usually operate ineffectively even though it is operating near
maximum effort.
6. Neuromuscular Skill. The smooth, efficient coordination of the muscular system is
improved as a result of regular participation in physical activity.
7. Relaxation. Overactive minds in underactive bodies often needs physical outlets for
accumulated emotional and, muscular tensions that seem to be relieved by action of the
skeletal muscle.
8. Improvement of Personality and Social kill. Participation in games and sports aids in
improving the personality and in developing desirable special skills.
9. Mental fitness. because of the mental and physical relaxation that often results from
physical activity, regular exercise is thought by many to be of considerable value in aiding
the menta1 processes to function with increased efficiency.
10. General Growth. The physically fit person usually possesses a high degree of general
resistance which enables him in successfully avoiding, minor illness.

The Parameters of Physical fitness

Many proponents of physical education have various ideas on how to measure physical fitness. Educator
on physical education today separate the various disciplines into tour measurable parameter which are:
1. Muscular Endurance
2. Muscular Strength
3. Cardiorespiratory Endurance
4. Joint Flexibility

The above parameters are considered the hard core of physical fitness. Without strength participation in
physical activity is not possible and the fitness of the individual is limited. When muscles are weak or
lack endurance, all movements are curtailed, since all movements depend on the strength of the muscle
or groups of muscles.

A fit individual can maintain a lower heart rate during activity which can supply a greater volume of
blood each contraction of the heart and can recover more quickly after exercise than less fit individual.

As the late president John Fitzgerald Kennedy said, "Physical Fitness” is not only one of the most
important keys to a healthy body; it is the basis of dynamic, creative and intellectual activity in that
intelligence and skill can function at the peak of their capacity when the body is healthy and strong."
References/Additional Resources/Readings

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PHYSICAL ACTIVITIES TOWARDS HEALTH AND FITNESS 1
MOVEMENT COMPETENCY TRAINING

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