Components of Physical Fitness PDF

**Components of Physical Fitness** **PHYSICAL EDUCATION** is an integral part of the education program purposely to promote the optimum development of the individual physically, socially, emotionally, and mentally through total movements in the performance of properly selected physical activities (...

**Components of Physical Fitness** **PHYSICAL EDUCATION** is an integral part of the education program purposely to promote the optimum development of the individual physically, socially, emotionally, and mentally through total movements in the performance of properly selected physical activities (ANDIN, 2002) **PHYSICAL FITNESS** is the ability to perform one's daily task efficiently without undue fatigue and still have an extra energy to enjoy leisure activities and/ or meet emergency demands. The components of Physical Fitness are divided into two categories the **HEALTH-RELATED COMPONENTS** (Flexibility, Cardiovascular Endurance, Muscular Strength, Muscular Endurance and Body Composition) and the **PERFORMANCE-RELATED COMPONENTS** (Agility, Balance, Coordination, Power, and Speed. **HEALTH-RELATED FITNESS** is a function of body's adaptation to exercise. It could be developed and maintain through the regular and proper exercise program **MUSCULAR STRENGTH** refers to the ability of the muscle to exert maximum effort in brief duration. It may be developed through isotonic, isometric, or isokinetic contractions **MUSCULAR ENDURANCE** refers to the ability of the muscle to endure a sub maximal effort for a prolonged period of time. Muscle endurance is developed by employing the different strength training exercises for longer periods of time or an increased number of exercise repetitions. **CARDIOVASCULAR ENDURANCE** refers to the ability of the heart, blood vessels and the lungs to adapt to physical exertion for a prolonged duration. With high level of endurance, an individual has more energy and has the ability to sustain different types of activities. **FLEXIBILITY** is the ability of the muscles and joints to go through a full range motion. Flexibility reduces the risk of injury, enhances performance and prevents muscle soreness. It is achieved through stretching designed to lengthen or elongate soft tissue structures and thereby increase the range of motion. **BODY COMPOSITION** refers to the proportion of lean body mass to fat body mass. It stresses one's relative fatness or leanness in relation to height. **PERFORMANCE RELATED FITNESS** it refers to the quality of one's movement skill. **BALANCE** is the ability to maintain equilibrium in relation to changes in body position **COORDINATION** is the harmonious working relationship between the skeletal muscle and nerves in one aspect of movement **AGILITY** is the ability of an individual to quickly shift or change direction of the body from one point to another. **SPEED** is the ability to perform a task or move from one from one point to another in the shortest possible time. **POWER** is the ability to perform one maximum effort in a short period of time. FITT Principle **FITT Principle** helps you create a workout plan that will be more effective in reaching fitness goals. F.I.T.T. stands for frequency, intensity, time and type of exercise. **Frequency (How often you exercise?)** The frequency of exercise refers to number of times a physical activity is done in each week. According to the College of Sports Medicine guidelines, it is recommended to exercise 3-5 days per week and for more optimal results. **Intensity (How hard you do your exercise?)** The rate at which the activity is performed is called Intensity. It is also referred to as the magnitude of the effort required to perform an activity or exercise. It describes how easy or how hard a person has to work in a certain activity, and it varies from one to another. **Type of Exercise** The type of exercise or activity is determined by following the principle of progression and specificity. To attain a higher level of fitness, select the type of physical activity that challenges the body to accept an increase in work and answer your need. **Time (How long...)** Time is the duration or the length of session of a physical activity. It is inversely related to intensity since the more intense a work is done, the shorter time it is performed. **The Principles of Physical Activity** **Overload Principle.** This is the most basic principle that indicates doing "more than normal" for improvement to happen. In order for skeletal muscles to get stronger, additional load must be added and greater load exerted than what was used to **Principle of Progression.** It is a gradual increase in exerting effort or load that is done not too slowly, nor too rapidly. This principle aids safe and effective results. **Principle of Specificity.** This suggests that overloading must specifically train a desired body part for it to improve. **Principle of Reversibility.** Development of muscles will take place if regular movement and execution is done, and if activity ceases, it will reverse. This shows that benefit and changes achieved from overload will last only if training is continuous. The effect of training is discontinued. BASIC DANCE POSITION OF ARMS & FEET Feet Positions First Position For the first position, form a V-shape with your feet by bringing your heels together to touch while keeping your toes away from each other. Second Position For the second position, move one foot sideward. Your feet should be parallel to each other while maintaining a distance of about 12 inches. Third Position For the third position, bring your foot's heel to touch the arch of your other foot, with both feet turned outward. Fourth Position In the fourth position, put your foot forward while the other foot still retains its position. The distance between the two feet should be about 12 inches. Fifth Position In the fifth position, bring the heel of the foot in front to touch the toe of the other. Both feet should still be pointing outward. Arms Positions First Position For the first position, raise your arms into a circle in front of your chest. Your hands should be aligned in front of your chest with both arms slightly curved, and your fingertips should be at least 1 inch apart. Second Position For the second position, open your arms sideward at shoulder level. Third Position One arm is raised above your head, while the other arm maintains the second position. The arm that was raised should be slightly curved as well. Fourth Position In the fourth position, the arm in the second position would be raised forward in front of your chest again, similar to how it was in the first position. The arm that is lifted above your head will still maintain its position. Fifth Position For the fifth position, both arms should be lifted above your head, slightly curving. The posture is similar to that of the first position but raised above the head instead.