Week 2

Physical Activity Towards Health and

Fitness (PATHFit1)
Movement Competency Training

Prepared by: Aries I. Pasno First Semester, AY 2022-2023

Physical Fitness

Experts define Physical Fitness as

“one’s ability to execute daily activities
with optimal performance, endurance,
and strength with the management of
disease, fatigue, and stress and reduced
sedentary behavior.”
Fitness Concepts – Health Related
Good health has a strong relationship with health-related components of physical
fitness because it determines the ability of an individual to perform daily activities
with vigor and demonstrate the capacities associated with a low risk of premature
development of hypokinetic diseases.

The main aims of health-related fitness testing are :

 Educating clients about their present health-related fitness status in relationship
to standard age and sex-matched normative values
 Providing data that are helpful for making a clinical decision while prescribing
exercises to address all fitness components
 Collecting baseline and follow-up data that allow evaluation of progress by
exercise program participants
 Motivating participants by establishing SMART goals
 Stratifying cardiovascular risk
Five Components of Health-related
Physical Fitness
1. Body composition - can be expressed as the relative percentage of body mass
that is fat and fat-free tissue using a two-compartment model. It can be measured
with both laboratory and field techniques that vary in terms of complexity, cost,
and accuracy. Anthropometric methods are Body mass index, Circumferences,
and Skinfold measurements. Hydro densitometry weighing and plethysmography
are some methods used in the lab.

 Muscular Fitness – It includes muscular endurance and strength. They determine

the bone mass, glucose tolerance, musculotendinous integrity, and ability to carry
out ADLs. Muscle function tests are very specific to the muscle group tested, the
type of contraction, the velocity of muscle movement, the type of equipment, and
the joint range of motion.
2. Muscular Endurance: It is the ability of muscle groups to execute repeated
contractions over a period sufficient to cause muscle fatigue, or to maintain a specific
percentage of the maximal voluntary contraction for a prolonged period. Absolute
muscular endurance is the total number of repetitions at a given amount of
resistance measured. Relative muscular endurance is the number of repetitions
performed at a percentage of the 1 -RM (e.g., 75%) which is in both pre-and post-
testing.

3. Muscular Strength: It is the muscle’s ability to exert force. It can be assessed

either statically or dynamically. Static or isometric strength can be assessed by using
various devices such as dynamometers and tensiometers. 1 repetition maximum (1-
RM), the greatest resistance that can be moved through the full range of motion in a
controlled manner with good posture, is the standard for dynamic strength
assessment.
4. Cardiorespiratory Endurance - Cardiorespiratory fitness is related to the ability
to perform large muscle, dynamic, moderate to high-intensity exercise for prolonged
periods. The performance depends upon the functional state of the respiratory,
cardiovascular, and skeletal muscle systems. the criterion measure of
cardiorespiratory fitness is determined by maximal oxygen uptake (VO2max).

5. Flexibility - the ability to move a joint through its complete range of motion. It is
important in the ability to carry out ADLs and in athletic performance. It depends on
several specific variables including distensibility of the joint capsule, adequate
warm-up, and muscle viscosity. Flexibility is joint-specific, thus, no single flexibility
test can be used to evaluate total body flexibility. Goniometers, inclinometers, electro
goniometers, the Leighton flexometer, and tape measures are some common devices
to measure flexibility in degrees. Sit and reach test is one of the flexibility test
Six Components of Skill-related Physical
Fitness
Skill-Fitness - It is also known as performance-related fitness components. These
components are pertaining to the athletic ability of an individual.

1. Balance – is the ability of an individual to maintain their line of gravity within

their base of support. It can be classified into static and dynamic. Balance is
controlled by three different systems: somatosensory, visual, and vestibular
systems. It can be assessed by various outcome tools such as the berg balance
scale, BESTest, etc.
2. Coordination - It is the ability to use the senses, such as sight and hearing,
together with body parts in performing motor tasks smoothly and accurately. The
alternate hand wall toss test is one of the tests via which coordination can be
assessed.
3. Power - It is the rate at which one can exert maximal force. Vertical jump tests and
hop tests are some examples of power testing for lower extremities. A medicine ball
throw test can be used to assess upper extremity power.
4. Agility - is defined as “a rapid whole-body movement with change of velocity or
direction in response to a stimulus”.

5. Reaction time - is related to the time elapsed between stimulation and the
beginning of the reaction to it. Reaction time is affected by several variables
including attentive, cognitive, and motor functions. Three basic reaction time
paradigms have been described:
 simple reaction time has a single stimulus and a single predefined response,
 recognition reaction time has several false stimuli mixed with one correct
stimulus prompting the response, and
 choice reaction time involves multiple stimuli and differing responses for each
stimulus.
Reaction Time can be assessed via the Ruler drop test.
6. Speed - It relates to the ability to perform a movement within a short period of
time. . Speed combined with strength will provide power and force. Sprint test is one
of the example of the test that can be used to examine person's speed.
Human Body

Human Body, the physical substance of

the human organism, composed of living
cells and extracellular materials and
organized into tissues, organs, and
systems.
10 Major Systems

 Skeletal
 Muscular
 Cardiovascular
 Nervous
 Endocrine
 Lymphatic
 Respiratory
 Digestive
 Urinary
 Reproductive
Significance and Benefits of Fitness

Fitness has an impact on the muscular

system and works to develop and
strengthen it, as it reduces the prevalent
diseases, especially heart disease and
excessive obesity.

On the psychological side, fitness can

enhance one's self-confidence and reduce
the chance of stress, anxiety or
depression. It also helps build an
attractive personality.
Social Benefits of Physical Fitness: Fitness provides someone with
more social experiences, which builds his personality, enhances his
belonging to the group, increases his social and moral values, and
improves his socialization and interaction with society.

Health Benefits of Physical Fitness: Physical fitness improves the

individual's overall health and has an important role in promoting the
lungs and stimulating them to work efficiently. It helps regulate the heart
rate, increases the size, and develops the organs of the muscular system.

Psychological Benefits of Physical Fitness: Sports allow the individual

to express himself, and increase his ability to control his emotions, which
improves his actions, especially in embarrassing situations.
 How to Improve Physical Fitness Level
Exercise Frequency: The number of times a person should exercise for
more than a week.

Exercise intensity control: The target heart rate should be reached

when performing the exercise.

Optimal Exercise Time: Exercise time should be more than usual. If you
want to lose weight or meet specific fitness goals, you may need to do
more exercise.

Change Exercise Type: Exercises should be changed from time to time. If

a person is constantly walking, he can move on to jogging, then jogging, or
move to another exercise altogether, such as swimming.
 Additional Fitness Tips

 Lift some heavy weights to increase the strength of your body muscles.
 Running and jumping as much as possible, help to get rid of the
accumulated fat in the body, especially those that accumulate in the
abdominal area.
 Use the stairs instead of relying on the elevator.
 Make healthier food choices.
 Breathe deeply to keep your body clean and toxin-free, thus enjoying a
healthy body.
 Benefits of Physical Fitness to your Body
 Brain - Exercise has been shown to ease anxiety, improve mood and
fight depression. It promotes the release of a mood-lifting brain
chemical called serotonin and the release of endorphins, natural feel-
good painkilling substances. Exercise also improves cognitive function
(ability to process thoughts) and decreases the risk of dementia.

 Skin - Moderate exercise stimulates circulation and so brings oxygen

and nutrients to the skin. Sweating, which is increased by exercise,
allows the body to excrete wastes via the surface of the skin.
 Lungs - Regular exercise increases lung capacity and strengthens the
respiratory muscles. Exercise also reduces risk of lung cancer.

 Heart - Regular exercise strengthens and builds the heart muscle so it

pumps more effectively - Regular physical fitness or exercise reduces
your chance of getting heart disease.

 Breast - Regular exercise has been shown to reduce women’s risk of

developing breast cancer.

 Immune System - Moderate exercise boosts the immune system, but

over-exercising and frequent strenuous exercise dampen down the
immune response.
 Blood Pressure - Regular physical fitness can significantly reduce the
risk of developing high blood pressure and can help to lower blood
pressure in those who already have high blood pressure.

 Blood Stream - Regular exercise also increases the level of HDL-

cholesterol (‘good cholesterol) in your blood and reduces the level of
LDL(‘bad’)-cholesterol. This keeps your arteries clear of fatty deposits
(plaque) made up of cholesterol and other substances. This reduces
the risk of clots in the coronary arteries, which can lead to heart attack,
and clots in the arteries supplying the brain, which can lead to stroke.
 Diabetes - Regular exercise can prevent and help control type 2
diabetes. Exercise helps insulin to work better and makes your cells
more sensitive to the effects of insulin — two ways to improve how
your body deals with sugar.

 Colon - Regular exercise reduces the risk of colorectal (bowel) cancer,

possibly by its effect of speeding up the movement of food through the
bowels.

 Bones - Weight-bearing exercise (e.g., walking, stair climbing,

weightlifting) helps preserve bone mass and thus protects against
osteoporosis.
 Reproductive Organ - Regular moderate to vigorous aerobic exercise
has been shown to improve both libido (sex drive or desire) and sexual
performance. It can also improve fertility, although excessive amounts
of exercise may suppress libido, and in women if coupled with
excessive weight loss may cause menstrual disturbances and infertility.
Exercise also reduces the risk of prostate cancer and ovarian cancer..

 Muscles - Exercise builds and strengthens muscles, which can protect

the bones from injury, and support and protect joints affected by
arthritis. Strong muscles also give stability and improve balance and
coordination. Exercise also improves blood supply to the muscles and
increases their capacity to use oxygen. Resistance training prevents the
age-related loss of muscle mass known as sarcopenia.
 Joints - Exercise lubricates the joints and reduces joint pain and
stiffness. It also helps people with arthritis by increasing flexibility and
muscle strength.

 Balance - Regular exercise and physical activity strengthen the

muscles and improve balance and coordination, leading to fewer falls
in the elderly.
 The Importance of Fitness in the Era of
COVID-19
 Exercise for physical fitness during COVID-19
This epidemic has forced many of us to spend more time at home, sitting
down and abandoning our regular exercise routines. Experts are warning
that this sudden change of behavior toward a more sedentary lifestyle is
putting our health at risk. The World Health Organization is renewing the
call-to-action that we stay active in line with the established
recommendations for physical activity.
 Exercise for mental health during COVID-19
Although significant media attention is focusing on the physical
consequences of COVID-19, there is clearly also a growing mental health
crisis brewing.
Survey after survey shows we are living with greater fear, worry, and
psychological stress since the beginning of the epidemic. The adverse
effects of lockdown on our collective mental health are apparent
worldwide. The primary mental health complaints include:
 Anxiety
 Depression
 Insomnia
 Obsessive-compulsive disorders
 Anger and irritability
 Difficulty concentrating
 What can we do to preserve our well-being
in crises such as the coronavirus?
 Volumes of research prove the benefits of engaging in regular exercise.
Engaging in activity and prosocial behavior is one of the best ways to
preserve our physical and mental health. New evidence, specific to
COVID-19, is now being gathered. Dr. Pedro Silva Moreira of the
University of Minho in Portugal and his colleagues studied different
elements that can protect people's mental health during the COVID-19
outbreak. Their results showed that regular physical exercise seems to
be vital now more than ever. Those who are physically active appear to
fare better in terms of mental health issues (related to the pandemic)
than those who are not exercising. There is strong evidence to suggest
that physical exercise helps prevent the adverse effects on mental
health brought on by the stress of the COVID-19 outbreak.
 Social and emotional well-being through
regular exercise
 Let’s not forget the feelings of loneliness and boredom that are also
common during our lockdown. Changes in emotional states and typical
behavior are being experienced by most of us. Younger people are
suffering because of social distancing measures. Multiple studies have
shown health clubs are a safe place to mitigate some of these concerns
if the 4W’s (wash your hands, wear a mask, workout six feet apart,
and wipe your equipment) are observed. Exercising in a real physical
environment with other people helps build physical and mental
resilience through safe social connections and participation in the
activity. Working out is also a good distraction from our current reality
—a meaningful activity that can replace other fun activities that are
possibly limited due to COVID-19 safety measures.
 New exercise regimens that meet the safety requirements of the
pandemic necessitate some creative adaptations. Nonetheless, the new
health threats of COVID-19 have highlighted the fact that we need to do
whatever it takes to engage in exercise and renewed our focus on the
importance of keeping ourselves healthy. In fact, the physical,
psychological, emotional, and social gains of physical exercise are more
important now than ever have been before.
 Thanks for listening!

References:
https://www.spps.org/Page/18206#:~:text=A%20closer%20look%20
at%20the%20individual%20components%3A
https://www.youtube.com/watch?v=Ae4MadKPJC0&ab_channel=Natio
nalGeographic
https://www.scientificworldinfo.com/2019/11/what-is-the-importanc
e-of-physical-fitness-in-our-life.html
https://www.mydr.com.au/sports-fitness/physical-activity-benefits-to-
your-body/
https://www.activewellness.com/blog/the-importance-of-fitness-in-the
-era-of-covid-19?fbclid=IwAR1OCEKKLvpi1npRXBu4pMjfXfLrsEQWI8R
TLJ4gZUUhS_6YXMM4wvX1Dz4
https://www.physiopedia.com/Physical_Fitness_and_Its_Components?f
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