Physical Fitness PDF

**Physical Fitness** - Ability of a person to perform his/her [daily task activities] and still preserve energy in case of an emergency.  - Combination of [health fitness] and [body fitness. ] **Health Fitness** - Refers to your [body's ability] to [fight diseases.] - Ab...

**Physical Fitness** - Ability of a person to perform his/her [daily task activities] and still preserve energy in case of an emergency.  - Combination of [health fitness] and [body fitness. ] **Health Fitness** - Refers to your [body's ability] to [fight diseases.] - Ability to execute [daily activities] with [optimal performances. ] **Body Fitness** - Ability to do strenuous physical or sports activities [without getting easily tired. ] - It includes the performances of [lungs, heart, and muscle.]   ***Health Related Fitness Components *** 1. **Body Composition** - The combination of all the [tissues] relative proportion of body that make up the body, such as *[bones, muscles, organs, and body fat. ]* 2. **Cardiovascular Endurance** - The ability of the *[heart, lungs, blood vessels, and blood]* to work efficiently and to [supply] the body with [oxygen].  3. **Flexibility** - Ability to use all [joints] of the body in full force (verge) in motion.  4. **Muscular Endurance** - Ability to use [muscles] *without* [getting easily tired. ] 5. **Muscular Strength** - Ability of [muscles] to [lift heavy weights. ] ***Skill Related Fitness*** 1. **Agility -** Ability to [change position quickly. ] 2. **Balance** - Ability to maintain [stability].  3. **Coordination** - Ability of the [body parts] to [work together.]  4. **Power** - Ability to [combine strength with speed. ] 5. **Reaction Time** - Ability to [move quickly] once a [signal moving] is received.  6. **Speed** - Ability to [move] [all parts of body] [quickly ] ***Specific Components of Physical Fitness*** 1. Agility  2. Balance 3. Coordination 4. Power 5. Reaction time 6. Speed 7. **Organic Vigor** - [Soundness] of the [heart and lungs.]  ***Physical Activity and Exercise *** - Activities you are doing at home or in school.  ***4 Domain*** 1. **Occupational** - Activities you do at the [workplace.]  2. **Domestic** - Activities you do at [home].  3. **Transportation** - Activities involve [travelling].  4. **Leisure** - Activities you do in your [past time. ] ***Exercise***[ ] - [Planned,] [Structured], and [Repetitive] body [movements.]  ***Aerobic Activities *** - Activities that help the body to become more [physically fit. ] **Muscle Strengthening Activity ** - [Resistance training] and lifting weights, causes the [body's muscle to work or hold] against an [applied force or weight. ] **Bone Strengthening Activity** - Sometimes called [weight-bearing] or [weight-loading] activity, produces a [force on the bones] that promotes [bone growth and strength. ] ***Barriers *** - Lack of time - Fear of injury - Social support - Lack of skill  - Lack of energy - Expensive cost of equipments  - Lack of motivation  - Weather Conditions   - Eating Habits  - Influence of food choices  - Cultural influences - Environmental influences  - Social influences - Religious influence - Economic influences  - Political influences  ***Engaging in Moderate to Vigorous Physical Activities Following Personalized Activities *** **Apilical Sites *(Puso)*** - Number of [heartbeat per b using the tips of the pinter minute] *(lower part of the heart) * **Carotid Pulse *(Gilid ng leeg)*** - Carotid artery [beside the larynx] by using light pressure from the tips of the pointer and middle finger.  **Radial Pulse Site *(Wrist)*** - Radial artery of the [wrist] in line with the thumb using the tips of the pointer and middle finger.  **Temporal Site *(Gilid ng utak)* -** Left or right [temple] with light pressure from tips of the pointer and middle finger.  ***Muscular Strength *** 1. **Muscular Strength** - [Strength] of the [muscles. ] 2. **Bone Strengthening Exercise [- ]**Physical activities that could [strengthen our bones.  ] 3. **Muscular Endurance -** How [long] the [muscle] can [perform].  4. **Resistance -** Physical exercise to [maintain] training the [resistance] of our body. *(Hindi madaling mapagod) * 5. **Circuit Training -** 5-10 exercise (alternate everyday) to exercise your desired body part.  ***Flexibility Exercises *** 1. **Flexibility Exercises -** [Stretch your muscles] and may improve your range of motion in your joints.  2. **Static Stretching -** Should be performed with [warm muscles]. *(Gaano nagtatagal ang katawan mo sa pag hhold ng static stretching)* [Average time: 30s ** **] 3. **Active Static -** [Stretching] *(Yoga & Martial Arts) * 4. **Passive Static** - You [hold the limb] to perform the stretch. *(Sit and Reach) * 5. **Dynamic Stretching** - [Stretching] with [movement].  ***Intensity of Physical Activity *** - [Rate] of activity being performed or the [magnitude]. *(How hard is it)* ***Principles *** 1. **Principle of Specificity** - [Specific kinds of physical activities] to [specific parts of your body. ] 2. **Principle of Overload** - [Greater than the normal] stress or load on the body.  3. **Principle of Progression** - To [increase]. *(To have a progress) * 4. **Principle of Adaptation** - Ability of the body to [adjust. ] 5. **Principle of Reversibility** - Development will happen if it is [done in a regular movement.] *(Babalik lang sa normal ang katawan kung hindi nagagawa nang tuloy tuloy ang mga aktibidad)* ***F.I.T.T Principle *** - [Foundation of exercise & guidelines ] *** F*** = [Frequency] *(How often)* *** I*** = [Intensity] *(How hard)* ***T*** = [Time] *(How long)* ***T*** = [Type] *(What kind) * **Warm up** - **Prepares your body** for more strenuous activity **Cool down** - To **stabilize normal blood** **Exercise Blood** - What are the **exercises being performed ** **Skill Related Physical Fitness** - Consists of those components of fitness that have a **relationship** with **enhanced performance** in athletic activities  **Skill Related Fitness** - Increase**s one's ability** to **perform various activities** and only has an **indirect connection** with health.  **Fitness** - Condition in which an **individual has sufficient energy** to **avoid** **fatigue** and **enjoy life**.  **Skill or performance related fitness** - Involves **skill** that will **enhance** **one's performance** in **athletic** or **sports** events.  **Sports Related Injury** **Sprain** - **Tear of ligament** fibers around **joints**.  **Contusion** *(Pasa)* - **Rapture** of **blood vessels** under the skin.  **Concussion** - Serious type of brain injury. - Is caused by a direct blow to the head. **Dislocation** - Occurs when the **ball of a joint** is **forced out** of its **socket**  - **Separation** of bone *(Forward, backward, or twist)* **Fracture ** - **Break**, **crack**, or **shattering** of **bone** - *Open = Outer, Close = Inside* **Strains** - **Injuries** of **muscle tendon ** - **Muscle tendon** = **Cord** connecting muscles **to rebone** - Are injuries that involve the **stretching, partial tearing,** or **complete** **tearing** of a **tendon** **Kinds of Injuries** **Acute ** - **Occurs suddenly** - Can have **immediate** **treatment** or first aid **Chronic** - Happens after you **play a sport** time for a **long time**