HEALTH EDUCATION

PE 101- Physical Fitness

COLLEGE OF APPLIED & SUPPORTING STUDIES

PHYSICAL EDUCATION DEPARTMENT
 A case study- 1
 Abdullah is a first-year student at KFUPM, who lives in the hostel.
Notwithstanding the proximity of his hostel to his lecture rooms, he
drives around in his car or uses a bus to attend lectures. Abdullah
often complains of difficulties in performing the required daily
activities because of unnecessary tiredness. Nonetheless, he attends
two sessions of 40 minutes of weekly physical education classes. Yet,
this is pretty below the World health organization’s (WHO)
recommendation of 150 minutes of weekly physical exercise.

 Pause a little …………………..

 How would you describe Abdullah’s ability to perform daily

activities?
 What are the major factors that contribute to Abdullah’s hindered
performance?
 Does this condition have any negative implications on his health? If
yes, state the implications.
 What advice do you have for Abdullah?
 Topic: Physical Fitness Components
Learning objectives: students
should be able to:

❖Explain Physical Exercise and Fitness

❖State and Explain the Components of Physical Fitness
❖Highlight the Benefits of Health-Related Physical Fitness Exercises
❖Perform Physical Fitness Assessment
 Activity
Explain physical fitness.
 Points to note
Physical exercise is a planned, structured,
and repetitive bodily activity aimed at
improving overall health and wellness.

Physical Fitness is a state of health and

well-being that enhances the ability to
perform tasks without undue fatigue.
Physical Fitness Components

 Physical fitness is divided into two components:

1. Health-related fitness components

2. Skill-related fitness components

 Health-Related Fitness Components
Cardio-respiratory endurance: The ability of
the heart, lungs, and blood vessels to
deliver fuel and oxygen to muscles and
tissues during physical activity or exercise,
as well as the ability of those muscles and
tissues to utilize the oxygen delivered.

 Cardio-respiratory endurance can be measured

using:
1.VO2 Max (ML/Kg/Min)
2. Step Test
3. 12m run and walk test
4. Multi-stage shuttle run
Vo2 Max Test

 https://www.youtube.com/watch?v=6LtcOoJq1go

 https://www.youtube.com/watch?v=MVvWduHwun4
 Muscular Endurance
 The capacity of muscles to generate submaximal
force over a long period. It is also described as the
ability of a group of muscles to repeatedly exert
force against a resistance for an extended period.

 The following exercises can be used to assess

muscular endurance
 push-up
 pull-up
 sit-up
 Muscular Strength
The ability or capacity of muscles
to generate maximal force in a
short period. In other words, it is
the capacity of muscles to exert
force against resistance.

The one-repetition maximum (1RM) test is

the 'gold standard‘ for assessing strength
using the following exercises:
bench press, leg press, arm curl,
Bench Press
 Body composition
It simply explains the
percentage of fat mass and fat-
free mass or lean body mass (i.e
bones, muscles, tissues) in the
human body.

A high percentage of fat mass in

the body may lead to an
increased risk of heart disease,
obesity, and other chronic
disease conditions.
Measuring the percentage of
body fat can help determine
whether a person is at a
healthy weight, overweight or
obese

The BMI is determined when

the weight in kilograms is
divided by height in meters
squared. i.e weight (Kg)/Height
(m2)
Body Composition
Measurements
 Bioelectrical Impedance Analysis (BIA)

 Dual X-ray Absorptiometry (DXA)

 Waist Circumference Measurements

 Underwater weighing test

 Flexibility
 It is described as the ability to effectively move
joints of the body at a full range of motion.

 Examples of activities to assess flexibility include:

 Sit and reach test
 Toe touch
 Shoulder flex test
 Skill Related Fitness Components
 Agility: Ability to change directions of the body quickly and
accurately.

 Balance: Body’s ability to stay upright or stay in control of body

movement while stationary or moving.

 Coordination: Body’s ability to move two or more body parts

under control, smoothly and efficiently.

 Reaction Time: The amount of time it takes to respond to a

stimulus.

 Speed: Ability to perform a movement in the shortest period of

time.
 Benefits of Physical Fitness
 Strengthens the muscles involved in respiration

 Increases and enlarges the heart muscles to

improve pumping efficiency and reduce the
resting heart rate.

 Stimulates mental health, including reducing

stress and lowering the incidence of
depression, as well as increasing mental
capacity.

 Reduces the risk of diseases.

 Improves body composition, muscle growth, and
physical functioning with less physiological stress.

 Decreases risk of bone degeneration and muscle waste

associated with osteoporosis and osteoarthritis.

 Assists posture to enhance and maintain good postural

alignment and graceful body movement.

 Improves performance in everyday activities as well as

performance in exercise and sports.

 Improves circulation efficiency and reduces blood

pressure.