REVIEWER IN PEH Flexibility

FULL NAME NI SIR: RAMON CARLO E. - ability of the joints to move through
MASAGCA their full range of motion.
- measured by how far you can bend or
Physical Fitness
stretch your joints.
- Fitness is a broad term that refers to the - exercises such as yoga or tai chi.
ability of the body to function efficiently
Body composition
and effectively.
- the relative amount of fat and lean
HEALTH-RELATED FITNESS COMPONENTS
tissue in the body.
1. CARDIORESPIRATORY ENDURANCE - measured by calculating your body fat
2. MUSCULAR STRENGTH percentage.
3. MUSCULAR ENDURANCE
SPORTS-RELATED FITNESS COMPONENTS
4. FLEXIBILITY
5. BODY COMPOSITION 1. POWER
2. AGILITY
Cardiorespiratory endurance
3. BALANCE
- ability of the heart, lungs, and blood 4. COORDINATION
vessels to deliver oxygen to the muscles 5. REACTION TIME
during sustained activity.
Power
- Measured by how long you can exercise
at a moderate-to-high intensity without - ability to exert a great deal of force in a
getting tired. short amount of time.
- running, swimming, or biking - measured by how fast you can move a
heavy object.
Muscular strength
Agility
- ability of the muscles to exert force
against a resistance. - ability to change direction quickly and
- measured by how much weight you can effectively.
lift or how many times you can do a - measured by how quickly you can
strength-training exercise. change from one movement to another.
- Lifting weights or combination of
Balance
aerobic exercise and strength training
- ability to maintain equilibrium.
Muscular endurance
- measured by how well you can maintain
- ability of the muscles to sustain a steady position on one foot or how
repeated contractions against a well you can balance on a beam.
resistance.
Coordination
- measured by how many times you can
do a strength-training exercise with a - ability to use the senses and muscles
lighter weight or how long you can hold together smoothly and efficiently.
a static position. - measured by how well you can perform
a complex task, such as catching a ball.
Reaction time - Muscular fitness is important for
activities that require strength, power,
- the time it takes to respond to a
and endurance, such as lifting weights,
stimulus.
sprinting, and playing sports.
- measured by how quickly you can react
to a light or sound. Skeletal system

HUMAN BODY - This system provides support and

- is a complex system that is made up of
many different parts, each of which
plays a role in maintaining fitness.
MOST IMPORTANT SYSTEMS FOR FITNESS:
1. Cardiovascular system
2. Respiratory system
3. Muscular system
4. Skeletal system
5. Endocrine system
Cardiovascular system
- this system is responsible for delivering
oxygen and nutrients to the tissues and
removing waste products.
- made up of the heart, blood vessels,
and blood.
- Cardiorespiratory fitness is important
for activities that require sustained
exertion, such as running, swimming,
and biking.
Respiratory system
- This system is responsible for taking in
oxygen and releasing carbon dioxide.
- made up of the lungs, airways, and
diaphragm.
- Respiratory fitness is important for
activities that require a lot of oxygen,
such as cardiorespiratory endurance
exercises.
structure for the body.
- made up of bones, joints, and
ligaments.
- Skeletal fitness is important for
preventing injuries and maintaining
good posture.
Endocrine system
- This system produces hormones that
regulate many aspects of metabolism
and growth.
- Hormones such as testosterone and
growth hormone are important for
muscle growth and strength.
FACTORS THAT AFFECT FITNESS INCLUDE:
Nutrition
- Eating a healthy diet provides the body
with the nutrients it needs to repair and
build tissues, and to produce energy.
Sleep
- is essential for recovery and muscle
growth.
Stress management
- can negatively affect fitness by
increasing cortisol levels, which can lead
to muscle breakdown.
Age

Muscular system - Fitness declines with age, but it is

possible to improve fitness at any age.
- This system is responsible for
movement.
- made up of over 600 muscles.
Significance and Benefits of Fitness
- Reduces the risk of chronic diseases
- Improves mental health and well-being:
physical activity releases endorphins,
which have mood-boosting effects
- Increases energy levels and productivity
- Reduces stress levels
- Improves sleep quality
- Boosts self-esteem and confidence
- Maintains a healthy weight
- Improves mobility and flexibility
- Reduces the risk of injuries
PHYSICAL ACTIVITY
- is any bodily movement produced by
skeletal muscles that requires energy
expenditure.
PHYSICAL FITNESS
- the ability of the body to perform
physical activity.
- complex concept that is influenced by a
number of factors, including genetics,
diet, lifestyle, and
- environment.
TYPES OF PHYSICAL ACTIVITY
Aerobic exercise
- This type of exercise increases your
heart rate and breathing rate.
- best way to improve your
cardiorespiratory endurance
- Aerobic exercise include running,
swimming, biking, and dancing.
Strength training
- This type of exercise helps to build
muscle and bone mass.
- strength training exercises include lifting
weights, using resistance bands, and
doing bodyweight exercises.
Flexibility exercises
- This type of exercise helps to improve
the range of motion in your joints.
- flexibility exercises include yoga, tai chi,
and stretching.
Centers for Disease Control and Prevention
(CDC) American College of Sports Medicine
- recommends that adults get at least 150
minutes of moderate-intensity aerobic
activity or 75 minutes of vigorous-
intensity aerobic activity each week.
- recommend that adults do strength-
training exercises that work all major
muscle groups twice a week.
PHYSICAL ACTIVITY INTO YOUR DAILY LIFE.
1. Taking a brisk walk
2. Riding your bike
3. Taking the stairs
4. Playing with your kids or pets
5. Dancing or doing yoga at home
6. Joining a sports team or fitness class
Cardiovascular endurance
- enhances the efficiency of the heart
and lungs, allowing the body to sustain
physical activity over extended
periods.
- contributes to overall stamina,
improves circulation, and supports
better oxygen and nutrient delivery to
muscles
3 MINUTE STEP TEST (Cardiovascular
endurance)
- To test endurance and recovery pulse
- elevated surface which measures
approximately 12 inches.
- metronome and set it to 96 BPM
- do it for 3 minutes
 - Within 5 seconds of completing the
exercise, measure your resting heart
rate
- for a period of 60 seconds and record as
recovery pulse.
- pulse after the 3 minute step test
should be multiplied by 10
Muscular endurance
- Core plays a pivotal role in maintaining
posture, stability, and balance
- strong core prevents injuries by
supporting the spine and reducing
stress on other body parts during
movement.
Plank Test (Muscular Endurance of the core)
- To test core muscular endurance
- Assume a push up position
- Set a timer and hold it the position as
long as you can.
- Stop the timer as you deviate from push
up position.
Upper extremities muscle endurance
- plays a pivotal role in our daily lives,
enabling us to perform a multitude of
tasks ranging from lifting groceries to
typing on a keyboard.
- provide the strength and stamina
needed for activities that demand
repetitive motion, reducing the risk of
fatigue and injury.
1 minute Push up test (Muscular Endurance of
the upper extremities)
- To assess muscular endurance of upper
extremities
- Standard push up position. For girls, do
a regressed push up position.
- Perform as many high quality push up
repetition for a minute. Resting is not
allowed.
Lower extremities flexibility
- allows for a wide range of motion in
our legs and hips.
- enhances our agility, balance, and
overall mobility, ensuring that we can
navigate various terrains and
situations with ease.
Sit-and-Reach Test (Flexibility of lower
extremities (Hamstring)
- Tape a measuring stick to the floor.
Place a 24-inch (61 cm) tape across it at
the 15-inch (38cm) mark.
- Warm up with non ballistic exercises.
Walk rapidly, do forward bends, jog in
place, and finish
- with toe-touching stretches.
- Sit shoeless, legs apart, heels close to
the 15-inch mark
- Reach forward slowly, exhale, drop head
between arms, fingers on stick.
- Best of three trials recorded to the
nearest 0.25 inches or 1 cm. Score
below 15 inches (38
- cm) indicates limited flexibility.
Non-locomotor movements
- movements that do not involve
traveling from one place to another
- include bending, twisting, stretching,
swaying, and turning.
Core stability
- essential for exercises as it helps to
prevent injuries and enhances
performance in sports and other
activities.
- Core exercises train the muscles in
your core to work in harmony, leading
to better balance and steadiness
- Core stabilization strengthens the
muscles of the core and helps you
 learn to use the inner muscles before - INDIVIDUALIZATION – every1 has
you start to move. unique levels of capacity, goals and
abilities
- REVERSIBILITY – body goes back to its
FITT PRINCIPLES AND ELEMENTS OF TRAINING fitness level if stimulus become lower

RESISTANCE TRAINING PROGRAM

- Frequency - training program that will CALISTHENICS

last for 7 weeks with 3 sessions per
- known as bodyweight exercises, involve
week.
utilizing the exerciser's own weight as
- Intensity - body weight will be the
resistance.
starting point for the intensity because
- exercises are performed without the
this is a resistance training program that
need for equipment
uses the exerciser's weight.
- an alternative to resistance training
- Type - Bodyweight training/ Calisthenics
with equipment
- Time – 30 mins to 45 mins
1. Eat before exercising and a sufficient
sleep.
2. Start with warm-up and stretching
3. Watch the exercise first and try to
mimic it
4. Repetitions: Aim for more than 8
repetitions
5. Sets: Aim for 3-4 sets.
6. Tempo: Pay attention to the speed of
each repetition.
7. Rest between sets and exercises: for
less than 30 seconds between sets
8. Cool down
9. Progression per week: progress by
increasing either the number of
repetitions or the number of sets each
week.

ELEMENTS OF TRAINING

- SPECIFICITY – prep and goal should be

related
- OVERLOAD – body should experience
beyond capacity stimulus
- PROGRESSION – stimulus should be
modified to be difficult as body adapts
from previous stimulus
- ADAPTATION – body changes for it to
survive the stimulus