Module 2

FITNESS FOR LIFE: A Self-Testing Activity for A Healthy Me

Fitness is the structure to a long healthy life. Being fit entitles a better chance
to live longer and grow older with more mobility then most people, helping you to be
able to do activities you normally couldn’t if leading an unhealthy life. The popular
saying “health is wealth” gives large meaning to our life as health is considered the
most valuable and precious for every individual. Staying healthy not only brings a
state of absence to disease in the body but complete physical, mental, and social
well-being of an individual. Fitness leads to success, more happiness, self-
confidence, and a longer lasting life span.

What is Physical Fitness

Physical Fitness means the ability to carry one’s work load without
staggering and to participate in recreation with ease and enjoyment and still have a
reservoir of endurance to meet the emergencies in life. In other words, it is the
capacity of the individual to accomplish his/her regular daily activities without undue
fatigue and still has ample amount reserved energy to enjoy leisure and to meet
unforeseen emergencies. Physical fitness is a condition whereby the system of the
body are able to function at their optimal efficiency.

The Components of Physical Fitness

Physical fitness can be defined in two categories: health related and skill /
motor related. The health related components of physical fitness are of great
importance because they make an individual fit, functional and productive for
everyday living. Motor related components make an individual successful in athletics
or motor developed activities.

A. Health Related Fitness

* Flexibility – the ability of the muscles and joints to go through the full range
of motion. It is achieved through stretching specific segments of the body. Some
types of stretching are:
1. passive assisted stretch- involves relaxing a specific body part and
just allowing the partner to move the limb of the stretcher to gain a new range
of movement. Done without caution, this type of stretching may cause muscle
injury because the person assisting the stretcher cannot adequately
determine the sensation of the latter. Thus, the risk of injury associated with
overstretching a specific muscle group is high for this type of stretching.
Fig.1. An example of passive assisted stretch involving the hamstring, chest and
groin muscles.

2. static stretching – involves slowly stretching a segment of the body

to the farthest point and holding that position for a certain period of time.
Usually performed without a partner, each stretch is easy and pain-free. Once
the stretcher has achieved its full range of movement and begins to feel a
mild discomfort (muscle tension) in the body part being stretched, the position
is held statically. The risk of injury associated with this type of stretching is
very minimal.

Fig. 2.A static stretching exercise with the quadriceps.

3. ballistic stretching – involves a sudden bouncing jerking rhythmic
movement of a specific part of the body. In this type of stretching, the
stretcher does not know how far the soft tissues structures can extend during
exercise, thus, the probability of tearing a muscle becomes apparent. In many
cases, this type of stretching causes muscle soreness.

Fig. 3. Ballistic stretching which involves bouncing and stretching a body segment
 * Cardiovascular Endurance – the capacity of the heart, blood vessels and
lungs to adapt to physical exertion for a prolonged duration.

Fig. 4. Biking is an activity which manifests cardiovascular endurance

* Muscular Strength – is the capacity of a group of muscle to exert one
maximal effort against a resistance. Major categories of strength training are:

1. Static strength training – involves muscles that do not change in

length during contraction. The best example is isometric contraction. The
exercise provides maximum contraction of muscles, however, there is no
observed movement or change in length of the muscle or angle of a joint.

Fig. 5. An example of static strength training in which muscle length does not change
during exercise

2. Dynamic Strength Training – involves muscles that change in length

during an exercise.

Fig. 6. An example of dynamic strength training involving upper body parts.

 * Muscular Endurance – is the ability to sustain long continued contractions
where a number of muscle groups are used.

Fig. 7. Long distance running is an activity which manifests muscular endurance.

* Body Composition – it refers to the proportion between fat weight and total
body weight.

B. Skill-Performance Related Fitness

* Agility - It is the ability of the individual to quickly shift or change direction of

the body from one point to another. Agility is a multi-faceted skill. It involves speed
and coordination, which allows rapid control of movement as the change in the
direction of the body, occurs. Strength, power, reaction flexibility, mental alertness
and concentration are all contributory factors that improve agility. In relation to major
activities, agility may be enhanced through lateral movement repetitions, obstacle
courses, sudden stop and pivots, and possible variations of basic forward, backward,
side movements.
 * Balance - It is the ability of the individual to maintain equilibrium in relation
to changes in body position. Balance can be categorized into static and dynamic
balance. Static balance is the ability to maintain equilibrium in a fixed position such
as standing on one foot or on a balance beam. Dynamic balance is the ability to
maintain one’s equilibrium while the body is in motion Walking on a balance beam is
an example of this type of balance.

* Coordination - It is the harmonious working relationship between the

skeletal muscles and nerves in one aspect of movement. It is the ability to use the
senses together with the body parts in performing tasks smoothly and accurately.

* Power - It is the ability to perform one explosive muscular effort in a short

period of time. It is a product of strength and speed as seen in many sport activities
such as track & field and weight lifting.

* Speed - It is the ability to make successive movements of the same kind in

the shortest possible time. It is also the time spent finishing or completing a
performance after initial movement has been made. Speed is influenced by reaction
time. It is the time elapsed when “go” signal has been made in relation to the first
motor response to the stimulus.

Speed of the sprinters is influenced by their reaction at the starting block.

 THE BENEFITS OF BEING PHYSICALLY FIT

1. Vitality – muscles are involved for all body function or action. They increase in
strength with activity and deteriorate from lack of it. Fit muscles use less energy to
perform the same tasks, leading to an increase in vitality.

2. Posture – a physically fit person is able to maintain his general postural alignment
better than one with weak musculature. Good fitness as a program stresses the
development of anti-gravity muscles which maintains good abdominal wall and the
arm and shoulder girdle.

3. Relieves low-back pain – a lack of physical activity has been found to be the
major cause for some cases of pain in the lower back. Most adults who suffer from
low-back pain are relieved from this pain by exercises that strengthen their back and
abdominal muscles.

4. Retardation of ageing process – continued participation in regular exercise of

the proper amount and severity are of considerable value in postponing deterioration
that usually takes place as a person grows old.

5. Physical fitness and ability to meet emergencies – the body that is accustomed
to sedentary living habits can usually operate ineffectively even though it is operating
at near maximum effort.

6. Neuromuscular skill – the smooth and efficient coordination of the muscular

system is improved as a result of regular participation in physical activity.

7. Relaxation – overactive minds in underactive bodies often need physical outlets

for accumulated emotional and muscular tensions that seem to be relieved by action
of the skeletal muscles.

8. Improvement of personality and social skills – participation in games and

sports aids in improving the personality and in developing the desirable social skills.

9. General health – the physically fit person usually possesses a high degree of
general resistance, which enables him to successfully avoid minor illnesses.
 Problems Associated with Inactivity

Physical inactivity as a risk factor: Another type of associated condition is one

for which physical inactivity is itself a risk factor.The current levels of physical
inactivity are partly due to people being less active during leisure time and an
increase in sedentary behavior during occupational and recreational activities. Also, a
decline in walking and cycling in favor of using motor vehicles as well as a change in
the urban design of towns and cities has been associated with declining physical
activity levels.Not participating in enough sport and physical activity during our lives
can often lower our life expectancy and quality of life.People who aren’t doing at least
30 minutes of physical activity on most days of the week are defined as being
physically inactive. Some conditions for which physical inactivity is listed as a risk
factor includes:

1. Angina - Chest pain, also called angina. When you have angina, you feel pain in
your chest, arms, shoulders, or back. You may feel the pain more when your heart
works faster, such as when you exercise. The pain may go away when you rest. You
also may feel very weak and sweaty. If you do not get it treated, chest pain may
happen more often. Some signs that your angina is very serious and you may be
having a heart attack.

2. Back Pain - pain from the back or spine. Back pain is a symptom that can arise
from many causes. Many cases of back pain are caused by stresses on the muscles
and ligaments that support the spine which include; Back strain which is caused by
lifting heavy objects or osteoarthritis.

3. Cardiovascular diseases - diseases of the heart or blood vessels including

cerebrovascular disease such as stroke. Some ways to prevent cardiovascular
disease are; quit smoking, avoid passive smoke, healthy diet, regular exercise,
weight control, control blood pressure, control cholesterol, control diabetes and
stress.

4. Heart Attack – medically known as "acute myocardial infarction" (AMI)... The

underlying cause of a heart attack is usually "coronary thrombosis ", which is a
blockage of the blood vessels of the heart. When the heart actually stops to function
in a heart attack, this is called "cardiac arrest ". The most common symptom is chest
pain or chest discomfort.

5. Hypertension - is the condition of having high blood pressure. It is an under-

diagnosed condition because it causes damage to the body with no symptoms or
only mild symptoms. It has been called a "silent killer" for this reason. Blood pressure
measures the force of the blood against the walls of your blood vessels. Blood
pressure that remains high over time is called hypertension. Extra fluid in your
body increases the amount of fluid in your blood vessels and makes your blood
pressure higher. Narrow or clogged blood vessels also raise blood pressure.

More related reference about “Consequences of Physical Inactivity in

Teenagers”(https://physicalactivityteens.weebly.com/consequences-of-physical-
inactivity-in-teenagers.html)
 Physical Activity Readiness Questionnaires

The fitness program is designed to attain the ultimate goal of physical

education which is “fitness”. To attain this objective, you will be assessed initially
(pre-test) in the different components of health-related physical fitness. The results
will be evaluated and set of exercise will be prescribed as identified in our fitness trail.
Try to work on areas where you are weak and maintain areas where you are strong
until you attain your desired fitness level. At the end of the semester you will be re-
evaluated (post-test) to check improvements. This fitness test is not a contest. Work
at your own pace based on the status of your fitness level. The success of each
individual program depends upon your desire and commitment to improve one’s
fitness.

Before engaging in a fitness test and workouts, it is important that you answer
all questions honestly to assess your status of health. The PAR Q is a scientifically
and medically researched pre-screening device. It complements exercise program,
exercise testing procedures, and the liability considerations, the attendant is
responsible with such programs and testing procedures.

PAR-Q & YOU

Regular physical activity is fun and healthy, and increasingly more people are starting
to become more active every day. Being more active is very safe for most people.
However, some people should check with their doctor before they start becoming
much more physically active.

If you are planning to become much more physically active than you are now, start by
answering the seven questions in the box below. If you are between the ages of 15
and 69, the PAR-Q will tell you if you should check with your doctor before you start.
If you are over 69 years of age, and you are not used to being very active, check with
your doctor.

Common sense is your best guide when you answer these questions. Please read
the questions carefully and answer each one honestly: check YES or NO.

YES NO
____ ____ 1. Has your doctor ever said that you have a heart condition and that
you should only do physical activity recommended by a doctor?
____ ____ 2. Do you feel pain in your chest when you do physical activity?
____ ____ 3. In the past month, have you had chest pain when you were not
doing physical activity?
____ ____ 4. Do you lose your balance of dizziness or do you ever lose
consciousness.
____ ____ 5. Do you have a bone or joint problem that could be made worse by a
change in your physical activity
____ ____ 6. Is your doctor currently prescribing drugs for your blood pressure or
heart condition.
____ ____ 7. Do you know of any other reason why you should not do physical
activity?
If you answered:

YES to one or more questions

Talk with your doctor by phone or in person BEFORE you start becoming much more
physically active or BEFORE you have a fitness appraisal. Tell your doctor about the
PAR-Q and which questions you answered YES.
• You may be able to do any activity you want — as long as you start slowly and build
up gradually. Or, you may need to restrict your activities to those which are safe for
you. Talk with your doctor about the kinds of activities you wish to participate in and
follow his/her advice.
• Find out which community programs are safe and helpful for you.

NO to all questions
If you answered NO honestly to all PAR-Q questions, you can be reasonably sure
that you can:
• start becoming much more physically active – begin slowly and build up gradually.
This is the safest and easiest way to go.
• take part in a fitness appraisal – this is an excellent way to determine your basic
fitness so that you can plan the best way for you to live actively. It is also highly
recommended that you have your blood pressure evaluated. If your reading is over
144/94, talk with your doctor before you start becoming much more physically active.

"I have read, understood and completed this questionnaire. Any questions I had were
answered to my full satisfaction."

___________________________
Name of Student & Signature
Date: ___________
_____________________
Name of Parent/Guardian
Date: ______________