PHYSICAL ACTIVITY AND EXERCISES:

Physical activity is a general term that includes sports, dance, and activities done at work or at home,
such as walking, climbing stairs, or mowing the lawn.

When people do physical activity especially for the purpose of getting fit, we say they are doing
exercise.

COMPONENTS OF PHYSICAL FITNESS

HEALTH-RELATED FITNESS COMPONENTS
 Are factors that are related to how well the system of the body work.
SKILL-RELATED FITNESS COMPONENTS
 Are aspects of fitness which form the basic for successful sport or activity.

I. HEALTH-RELATED FITNESS COMPONENTS

1. Cardiovascular endurance – is the ability to exercise your entire body for long period of
time. Cardiovascular fitness requires a strong heart, healthy lungs, and clear blood vessels to
supply the cells with oxygen your body needs.

2. Strength- is the amount of force your muscles can produce. Strength is often measured by
how much weight you can lift. People with good strength can perform daily tasks efficiently
– that is, with the least amount of effort.

3. Muscular Endurance- is the ability to use your muscles many times without tiring. People
with good muscular endurance are better able to resist fatigue.

4. Flexibility- is the ability to use your joints fully through a wide range of motion. You are
flexible when your muscles are long enough and your joints are free enough to allow
movements. It can be increased by stretching the muscles, tendons and ligaments. Flexibility
is specific to each joint; therefore, activities should be carefully selected to increase
flexibility in various muscle groups.

5. Body Composition – is the amount of body fat cells compared with lean cells in the body
mass. Lean body mass is the non-fat tissue of muscles, bones, ligaments and tendons. Body
composition is measured by skinfold thickness remains relatively constant until age seven,
after which, it gradually increases until puberty. Heredity, nutrition, and level of activity
determine a person’s percentage of body fat. Increased activity and diet can decrease body
fat.

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II. PERFORMANCE/ SKILL-RELATED FITNESS COMPONENTS
1. Agility- is the ability to change the position of your body quickly and to control your body
movements. People who are agile are good at activities like basketball, wrestling, diving,
soccer, and ice skating.

2. Balance- is the ability to keep an upright posture while standing still or moving. People with
good balance are likely to be good in activities such as gymnastics and ice skating.

3. Coordination – is the ability to use your senses together with your body parts, or to use two
or more body parts together. People with good eye-hand or eye-foot coordination are good
at hitting and kicking games such as baseball, soccer, and golf.

4. Power – is the ability to use strength quickly. It involves both strength and speed. People
with good power can put the shot, throw the discus, high jump, play football and speed
swim.

5. Reaction Time – is the amount of time it takes to move once you realize the need to act.
People with good reaction time can make fast starts in track or swimming, or to dodge a fast
attack in fencing or karate. Good reaction time is necessary for your own safety while
walking or driving.

6. Speed- is the ability to perform a movement or cover a distance in a short period of time.
People with leg speed can run fast, while people with good arm speed can throw or hit a ball
that is thrown fast.

Reasons for fitness testing

 To identify strength and/or weaknesses.

 To monitor improvement.

 To show a starting level of fitness.

 To provide variety in a training program

 To motivate/ set goals

The Importance of Physical Fitness

Save money
- Making healthy choices, such as engaging in regular physical activity, can reduce your risk for
many health issues and complications that can result in expensive medical care.

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Increase your life expectancy

Numerous studies have shown that regular physical activity increases life expectancy and reduces the

risk of premature mortality. There’s not a magic formula that translates hours of physical activity into

hours of life gained, but research suggests that people who are more active tend to be healthier and

tend to live longer.

Reduce your risk of injury

Regular exercise and physical activity increase muscle strength, bone density, flexibility, and stability.

Physical fitness can reduce your risk for and resilience to accidental injuries, especially as you get older.

For example, stronger muscles and better balance mean that you’re less likely to slip and fall, and

stronger bones mean that you’re less likely to suffer bone injuries should you take a tumble.

Improve your quality of life

A sedentary lifestyle and a lack of physical activity can take a toll on a person’s body. Physical inactivity is

associated with an increased risk for certain types of cancer, numerous chronic diseases, and mental

health issues. Exercise, however, has been shown to improve mood and mental health, and provides

numerous health benefits. Of course physical fitness also allows you to do things that you may not

otherwise be able to do.

Stay active

Staying active and healthy allows you to do activities that require a certain level of physical fitness. For

example, hiking to the top of a mountain is a rewarding experience that instills a sense of

accomplishment and provides spectacular scenery, but there are people who cannot experience this due

to fitness limitations.

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But even walking around the zoo with your family or playing on the playground with your children can

be challenging for those who neglect physical activity for extended periods of time. Being active means

that it’s easier to stay active as you get older.

Improve your health

There are numerous health advantages to physical fitness. Regular exercise and physical activity

promotes strong muscles and bones. It improves respiratory, cardiovascular health, and overall health.

Staying active can also help you maintain a healthy weight, reduce your risk for type 2 diabetes, heart

disease, and reduce your risk for some cancers.

In other words, staying active is a crucial part of maintaining good health and wellness.

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