Physical Activity and Fitness PDF

Physical Activity- defined as any bodily movement produced by skeletal muscles that require energy expenditure- including activities undertaken while working, playing, carrying out household chores, traveling, and engaging in recreational pursuits (WHO, 2018). Exercise- physical activity that is pl...

Physical Activity- defined as any bodily movement produced by skeletal muscles that require energy expenditure- including activities undertaken while working, playing, carrying out household chores, traveling, and engaging in recreational pursuits (WHO, 2018). Exercise- physical activity that is planned, structured, and repetitive for conditioning the body. The exercise consists of cardiovascular conditioning, strength and resistance training, and flexibility. Fitness- the ultimate goal of physical education. Physical fitness- ability of your body systems to work together efficiently to allow you to be healthy and perform activities of daily living (Human Kinetics, 2020). Health- a state of complete physical, mental, spiritual, emotional, & social well- being and not merely the absence of disease or infirmity. PHYSICAL FITNESS COMPONENTS Health-Related Physical Fitness-These fitness parameters are directly attributed to the good physiological function of our body to contribute to good health. Skill-Related Physical Fitness- These fitness parameters enable a person to perform physical or sports activities. They check one’s motor fitness and are directed to good performance. HEALTH RELATED PARAMETERS 1.Cardiovascular Endurance-is the component that helps a person check if the heart and lungs work in unison to provide oxygen and blood during exercise or workout. -3 minute step test- to measure cardiovascular endurance. 2.Muscular Endurance- It is the ability to perform repeated exercises without getting tired or to withstand repetitions of a muscle training exercise. -Basic Plank test- to measure strength, stability, endurance of the core muscles. 3.Muscular Strength - It is the most considered component among all components of physical fitness. It’s one’s ability to lift weights, Joining and helping build one's muscles are good for the body. -push up- to measure the strength of the upper extremities 4.Flexibility – It is the component that allows all joints in the body to move in their full range of motion. Attending yoga class is an excellent exercise. -sit and reach- to test the flexibility of the lower extremities. 5. Body Composition – It is the relative proportion of muscle fat, bone, and other tissues that comprise the body. If an individual’s body contains a high amount of body fat, it will be difficult for him or her to attain physical fitness. -BMI Skill-Related Fitness Parameters 1.Agility –is the ability to shift one’s body in different directions quickly and efficiently. People can join basketball and volleyball drills requiring a quick change of direction. -Hexagon agility test- measure the ability or the body to move in a different direction quickly and accurately 2.Balance- the body can maintain stability in static or when moving while resisting the force of gravity. -stork stand test- measuring the balance ability of your body , while standing on one foot. 3.Coordination- It is a skill-related component of physical fitness that relates to one ‘s ability to use the senses, such as sight or hearing, together with other body parts in performing motor tasks smoothly and accurately. Paper juggling- measures the coordination of eye and hand. 4.Reaction Time – It is the ability to react and make decisions quickly. Passing and catching in basketball, and tagging games are the best examples. Stick drop test- measures reaction time plus movement time. 5. Speed – It is the ability to perform successive movements of the same pattern in the shortest period. Best exercises are joining running events in school or community. -40 meters sprint test- running a single maximum sprint over 40 meters, with the time recorded 6.Power – The muscle can transfer energy and release maximum for at a fast rate. Standing long jump-the test person is to jump as far as possible with a double-leg takeoff.