Improving our Physical Fitness

GROUP 6, Page 99 Question #5

 ---INTRODUCE OURSELF’s---
Jeerapat Kaewda (PHET) NO.1
Jasadaporn Masahiro Tsuji(TONMAI) NO.2
Pimtera Rungratsametavemana (JUNJAO) NO.23
Pimnara Hincheeranan (CARTOON) NO.24
Sornsicha Jarastanaworapat (IRENE) NO.28
 * QUESTION *
“If the results of your physical
fitness are NOT Satisfactory, what
will you do to IMPROVE them?”
 SO THESE ARE THE MAIN GUIDELINES TO THE
SELF-DEVELOPMENT OF PHYSICAL FITNESS EFFICIENCY,
WHICH INCLUDES…

ANALYZING
STRENGTHS & INDICATING PROBLEMS &
OBSERVING OBJECTIVES OF HEALTH
WEAKNESSES
BEHAVIORS

SELECTING TECHNIQUES
& PLANNING FOR SELF - TRAINING
IMPROVEMENT
 1. OBSERVING
MEANS to Observe your own Physical, mental & social capabilities. It’s important for
you to be Honest & unbiased in your personal observation

Physical Mental Social

You must consider You must consider This is the Relationship
your Health. your Mind. & Communication
For example : For example : between other people
-Are you strong? -Are you ready to & you, to process the
-Are you weak? develop your physical Development of
-Are you sick? fitness? physical fitness
 2. ANALYZING STRENGTHS &
WEAKNESSES
The aim here is to indicate areas for improvement and development.

For Example : STRENGTH : He is a good Badminton

Player with very powerful arms.
WEAKNESS : Disliking to improve his skills,
especially his legs and thighs.
3. INDICATING PROBLEMS & OBJECTIVES
OF HEALTH BEHAVIORs
After you realize your strong & weak points, you can identify problems & set-up your
Objectives to improve & develop your Health behaviors to enhance your physical fitness.

For example :

PROBLEMS Objective health behavior

1. Dislike exercise/ Hate of being tired 1. Start by doing light activities in a short period
of time often or everyday.
2. Have no time after work or even before 2. Be prepare to exercise on weekends
going to work on weekdays. instead.
4. SELECTING TECHNIQUES & PLANNING FOR
SELF -IMPROVEMENT
Selecting good, correct techniques, & Planning, is very Important for Self-Improvement
in physical fitness by applying the principles as the following :

01 Selecting simple & easy methods which you are able to practice.

02 Planning to improve & develop yourself.

By Consider the following…
1. Draw up a Timetable for regular Exercise.
2. Prepare Suitable environment, area, & facilities.
3. Set-up Clear objectives & evaluation
4. Determine the problems & difficulties, regarding your
physical fitness development.

BONUS***
---TO Persuade other people to participate in your activities because planning activities
for physical fitness development alone may be Boring but if you do it with other people, it
will be more enjoyable and you can become more motivated to continue developing as
planned.---
 5. TRAINING
The training process is a Stage in the plan of physical fitness development.
The training can be categorized as the following…

1. Principles of Training

Frequency of Training Should exercise 3-5 days/week & not less than 30 min./day.

Intensity of Training Should be considered in terms of the Heart Rate(should be

between 60-90% of the maximum heart rate).

Training Session The training period should take between 15-60 min./day.

Training Pattern The exercises should be concerned with Gross motor

development, Activity consistency & the Respiratory system.
This should be suitable for each individual’s Health too.
2. Types of Physical Fitness
1) For Muscular
Strength…
-You may workout to build
Muscle strength by doing
weight training sessions.
***Lifting weights repeatedly
2-3 sets everyday, for about
6-8 weeks.
2) For Muscular, 3) For Physical
Respiratory, & Circulatory Flexibility…
systems…
-You may exercise by doing -You should do Stretching
distance running, aerobic activities & Warm-up
dancing, long distance exercises to keep joints healthy
swimming, or many more. before exercising & should do it
at least 3 times/week.
*** ***
Thank you for Your attention!^^