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PHYSICAL EDUCATION AND HEALTH QUARTER 1 - MODULE 1 EXCERCISE, EAT AND EXCEL Physical Fitness A person who is free from illnesses and can do physical or sports activities and still has an extra energy to do more activities is considered to be physically fit. Physical fitness is a...

PHYSICAL EDUCATION AND HEALTH QUARTER 1 - MODULE 1 EXCERCISE, EAT AND EXCEL Physical Fitness A person who is free from illnesses and can do physical or sports activities and still has an extra energy to do more activities is considered to be physically fit. Physical fitness is a combination of health fitness and body fitness. Health fitness refers to your body’s ability to fight off diseases. Body fitness, on the other hand, refers to the ability to do strenuous physical or sports activities without getting tired easily. Health Related Fitness Components 1. Body Composition – The combination of all the tissues 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 – The ability to use joints fully through a wide range of motion. 4. Muscular Endurance – The ability to use muscles for a long period of time without tiring. 5. Muscular Strength – The ability of the muscles to lift a heavy weight or exert a lot of force one time Skills Related Fitness Components 1. Agility – The ability to change body positions quickly and keep the body under control when moving. 2. Balance – The ability to keep the body in a steady position while standing and moving. 3. Coordination – The ability of the body parts to work together when performing an activity. 4. Power – The ability to combine strength with speed while moving. 5. Reaction Time – The ability to move quickly once a signal to start moving is received. 6. Speed – The ability to move all or a part of the body quickly. Specific Components of Physical Fitness 1. Agility –The ability of the individual to change direction or position in space with quickness and lightness of movement while maintaining dynamic balance. 2. Balance – The ability to control organic equipment neuro-muscularly; a state of equilibrium. 3. Coordination - The ability to integrate the body parts to produce smooth motion. 4. Endurance – The ability to sustain long continued contractions where a number of muscle groups are used; the capacity to bear or last long in a certain task without undue fatigue. 5. Flexibility – The quality of plasticity, which gives the ability to do a wide range of movement. 6. Organic Vigor – It refers to the soundness of the heart and lungs which contributes to the ability to resist disease. 7. Power – The ability of the muscles to release maximum force in the shortest period of time. 8. Speed – The ability to make successive movements of the same kind in the shortest period of time. 9. Strength – The capacity to sustain the application of force without yielding or breaking; the ability of the muscles to exert efforts against resistance. Physical Activity and Exercise Activities you are doing at home or in school are considered to be physical activity. It is classified into 4 domains: 1. Occupational – These are the activities you do at your workplace (i.e. lifting computers and books, going your friend’s desk, or preparing lunch at the pantry). 2. Domestic – These are the activities you do at home (i.e. washing clothes and dishes, gardening, carpentry, baking, or cleaning the house). 3. Transportation – These are the activities that involve travelling (i.e. riding a jeepney, tricycle, motorcycle, or bikes). 4. Leisure Time – These are the activities you do during recreational activities (i.e. playing, swimming, hiking, or craft making). Exercise, according to a study by Buckworth and Dishman, is the “planned, structured, repetitive bodily movements that someone engages in for the purpose of improving or maintaining physical fitness or health”. Aerobic - Aerobic activities, also called endurance activities, are physical activities in which people move their large muscles in a rhythmic manner for a sustained period. Muscle-Strengthening Activity - This kind of activity, which includes resistance training and lifting weights, causes the body’s muscles to work or hold against an applied force or weight. Bone-Strengthening Activity - This kind of activity, sometimes called weight-bearing or weight-loading activity, produces a force on the bones that promotes bone growth and strength. Barriers to Physical Activities Below are some of the barriers that hinder us to do physical activities: 1. Lack of time 5. Fear of Injury 2. Social Support 6. Lack of Skill 3. Lack of Energy 7. High Costs and Lack of 4. Lack of Motivation Facilities 8. Weather Conditions On a sheet of paper, answer the following questions: a) Of the three components of fitness, in what area do you need to improve the most? How do you plan to improve on them? b) Which type of physical activity are you most comfortable with? c) Do you consider yourself physically fit? d) What do you want to learn during this course?

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