Lesson 1 - Physical Fitness PDF

 Fitness is the ability to carry out daily tasks efficiently with enough physical capacity to cope with physical needs of life (Scully, 1994). Fitness refers to the condition of being physically healthy, strong, and capable of performing physical activities effectively. Fitness is ofte...

 Fitness is the ability to carry out daily tasks efficiently with enough physical capacity to cope with physical needs of life (Scully, 1994). Fitness refers to the condition of being physically healthy, strong, and capable of performing physical activities effectively. Fitness is often associated with regular exercise, balanced nutrition, and maintaining a healthy lifestyle to improve overall well-being and reduce the risk of chronic diseases. Physical fitness is the ability of the body to perform daily activities with optimal performance, endurance, and strength while managing fatigue and stress effectively. 1. Organic Vigor – the cardiovascular respiratory efficiency which contributes to the ability to resist disease. 2. Cardiorespiratory Endurance – the ability of the lungs and heart to take in and transport adequate amounts of oxygen to the working muscles, allowing activities that involves large muscles masses to be performed over long periods of time. 3. Muscular Endurance – the ability of the muscles to apply a submaximal force repeatedly or to sustain contraction for a certain period of time. 4. Muscular Strength – the maximal one-effort force that can be exerted against a resistance. 5. Flexibility – the functional capacity of a joint to move through a full range of motion, flexibility is the range of motion around a joint. 6. Speed – the ability of the individual to make a successive movement of the same kind in the shortest possible time. 7. Agility – the ability of the individual to change position in space; also refers to quickness of movement. 8. Power – refers to muscular power which is the ability to release maximum force in the shortest period of time; the ability of the muscle to exert effort. 9. Balance – the ability of the individual to control organic equipment neomuscularly; it is also a state of equilibrium. 10. Coordination – the ability to use the senses together with body parts in performing tasks smoothly and accurately. A warm-up exercise is a low-intensity physical activity performed before more intense exercise or physical activity, designed to gradually increase heart rate, blood flow, and muscle temperature. This helps prepare the body for the demands of the workout, enhances flexibility, and reduces the risk of injury. 1. GENERAL WARM UP: It’s purpose is to increase overall body temperature, heart rate, and blood flow to muscles. Examples: Brisk Walking or Jogging: 5-10 minutes of light jogging or walking to elevate heart rate. Jumping Jacks: A full-body movement to get the blood flowing. Skipping Rope: A cardiovascular exercise that warms up the entire body. 2. DYNAMIC WARM UP: It’s purpose is to prepare muscles and joints for the specific movements involved in the workout. It involves active movements that mimic the activity to be performed. Examples: Leg Swings: Swinging one leg forward and backward or side to side to loosen up the hips. Arm Circles: Rotating the arms in circles to warm up the shoulders. Walking Lunges: Forward lunges while walking to engage the lower body and stretch the hip flexors. 3. SPORT-SPECIFIC WARM-UP: It’s purpose is to prepare the body for the specific demands of a particular sport or activity. Examples: Dribbling Drills (for basketball or soccer): Practicing dribbling while moving to mimic game scenarios. Light Batting Practice (for baseball/softball): Swinging a bat lightly to warm up the muscles used in hitting. Shadowboxing (for boxing): Moving and throwing punches without an opponent to get into the rhythm of the sport. 4. STRETCHING AS A WARM UP: It’s purpose is to improve the range of motion and flexibility, though it is now typically combined with or followed by dynamic movements. Examples: Dynamic Stretching: Active movements like high knees, butt kicks, or arm swings. Yoga Poses: Movements like the Cat-Cow or Downward Dog to gently stretch and warm up muscles. 5. MOBILITY DRILLS: It’s purpose is to improve joint flexibility and range of motion, often used in preparation for weightlifting or high-intensity sports. Examples: Hip Circles: Rotating the hips in a circular motion to improve hip mobility. Ankle Rolls: Rolling the ankle to prepare the joints for activities that involve running or jumping. Shoulder Shrugs: Moving the shoulders up and down to loosen the neck and shoulder muscles. A cool-down exercise is a low-intensity activity performed at the end of a workout to help the body gradually transition from exertion to a resting state.