Physical Fitness Handout PDF

Physical fitness is the ability of the body to meet the demands of daily physical effort and activity, and/or body's ability to be healthy and perform daily living activities with efficiency. The definition implies that physical fitness is a personal matter and can be viewed within the context of an...

Physical fitness is the ability of the body to meet the demands of daily physical effort and activity, and/or body's ability to be healthy and perform daily living activities with efficiency. The definition implies that physical fitness is a personal matter and can be viewed within the context of an individual. Physical Fitness is also defined as your ability to carry out daily tasks and routine physical activities without undue fatigue.It is a personal responsibility. A person’s physical fitness is determined by age, heredity and the behavior. Although many people cannot control their age and heredity, their lifestyle and exercise can help them become physically fit and stay that way. Physical fitness is essential to healthy growth and development. The components of physical fitness can be grouped into two categories: Skills related and health related. The emotional aspects stated that the participating in leisure- time activities, games and sports related are satisfaction, attitude and values. The kinds of physiological benefits can be derived from participating in sports- related fitness. IMPORTANCE OF PHYSICAL FITNESS To maintain regular exercises, physical fitness helps the individual: 1. Competence in movement and motor skills in any various physical activity performance. 2. Habitual physical activity participation to achieve and maintain good health. 3. Understanding various movement concepts, principles and tactics as they apply to the learning physical activity. 4. Valuing physical activities for enjoyment, as part of socialization. 5. Minimize stress response 6. Delay aging process 7. Improve posture movement and appearance by strengthening muscles that support the body. 8. Improve organic function. 9. Prevent heart ailment. 10. Improve assessment through fitness tests that support fitness and health goals. 11. Achieve and maintain a health-enhancing level of physical fitness 12. Participate regularly in lifelong physical activity  Skills Related Fitness Components -These skill-related components are movements that are necessary for an individual to successfully demonstrate a variety of motor skills and movement patterns. Enhances one’s performance in athletic or sports event. 1. Body Coordination- Is the body’s ability to perform smooth and efficient movements. The ability to move your body parts and senses together. Examples are Jump Rope, Walking Lunge, Balance Exercise, Walking on Toes, Ball Tossing, Dribbling, and Juggling. 2. Reaction Time- Refers to the speed at which an athlete responds to an external stimulus. Examples are Ball Drop, Agility Ladder, Plate Hops, Box Jumps, Reactive Gear Drill, Shuffle Reaction Ball, Table Tennis, Basketball. 3. Agility- Is “a change of direction at speed” and a rapid wholebody movement with change of velocity or direction in response to a stimulus. Examples are Shuttle Run, Cone Drills, Box Jump, Lateral low hurdle run, Lateral Step Over, Lateral Lunge 4. Balance- As a component of physical fitness refers to the athlete’s ability to stay in controls of their body’s position. Ability to controls vision, reflexes and skeletal muscular system which provides the maintenance of equilibrium Examples are Single-Leg Squat, Single Leg Stand, Backward Walking, Balance Walk, Reverse Lung, Weight Shifts. 5. Speed- Is the rate at which something moves or moving fast or moving quick. Examples are Shuttle Run, Lateral Polymetric Jump, Tempo Run, Sprinting, Squats Jump, Box Jump, High Knees and Burpee. 6. Power- Is defined as an amount of work done in a particular time. The ability to move the body parts swiftly while applying the maximum force of the muscles. Examples are Push-up, Bicep Curl, High Jump, Broad Jump, Power Clean, Lifting Weigh, Squat Jump, Push Press, and Lateral Jump  Health Related Fitness Components -Is the ability to become and stay physically healthy. 1. Body Composition- Is the relative amount of fat mass to fat-free mass. When it comes to measuring body composition, two terms are commonly used: body fat and body mass. While these terms are often used interchangeably, they are not the same thing. Body mass refers to the total weight of a person's body, while body fat refers to the amount of fat tissue in the body and everything on your body that are called as "Lipids" Examples are Squats, Pushups, Planks, Burpees, Lunges, Burpee, Sit- ups, Weight Training. FORMULA FOR BMI CATEGORIES BMI 2. Flexibility- Is the ability to move your joints through a full range of motion. Example are Hamstring Stretch, Shoulder Stretch, Side Lunges, Neck Stretch, Tricep Stretch, Back Stretch, Child’s Pose, and Standing Side Stretch. 3. Cardiovascular Endurance is the ability to carry out prolonged, large muscle, dynamic movements at a moderate to high level of intensity. It is the ability of the heart and lungs to function efficiently and effectively over a prolonged period of time. Examples are Running, Swimming, Boxing, Sprinting, Cycling, jumping rope, Dancing, Climbing Stairs, Jogging, and Walking  4. Muscular Endurance is the ability to exert a force over and stay a period of time or repetitions. It is to exercise without tiring a long period of time Examples are Plank, Pull-ups, Push-Ups, Crunch, Lunge, Bicep Curl, Tricep Dip, Bodyweight Squats, Kettlebell swing. 5. Muscular Strength is the ability of the muscles to exert force over a single or maximal effort. Examples are Lifting weights, Climbing Stairs, Plank, Pushups, Lunge, Abdominal Crunch, Resistance Band Stretch, Sit-ups, Ball Gripping. A person's level of physical fitness depends largely on how frequently he/she performs physical activities or actual exercise. Moreover, physical fitness in the optimum levels of fitness varies, depending on age, gender, and the physical ability, and overall health. Despite these variations, there is general agreement among experts that the components of physical fitness should be grouped into two broad categories that correspond to two levels of performance: athletes and non-athletes. The general health and fitness exercise during the actual activities is recommended that you do some moderate intensity for a minimum of 30 to 40 minutes a day.