PHYSICAL FITNESS o Improves energy production and extraction of

oxygen by muscle cells

- is the ability of the body’s systems to function o Improves muscle endurance and coordination
efficiently and effectively. Individuals who are o Increased size of muscle fibers which help
physically fit have the ability to “carry out daily muscle exert more force
tasks with vigor and alertness, without undue BRAIN
fatigue, and with ample energy to enjoy leisure- o Reduces stress and improve mood
time pursuits and to meet unforeseen o Reduces risk of depression
emergencies. o Decreases anxiety
o Improves concentration
SPECIFIC HEALTH BENEFITS OF REGULAR o Increases oxygen and nutrients to the brain
PHYSICAL ACTIVITY & IMPACT OF EXERCISE o Improves mental health and stress
management
JOINTS
o Increases range of motion
o Reduces the pain and swelling of arthritis IMPACT OF EXERCISE
BONES
o Improve or Increases bone density - PROMOTES BETTER SLEEP
o Strengthens bones - REDUCE DISEASES LIKE HEART DISEASE
o Decreases risk of osteoporosis OBESITY ETC
LUNGS - BOOST YOUR ENERGY LEVELS AND
o Improves cardiorespiratory capacity CONFIDENCE
o Improves ability to extract oxygen from - IMPROVE MENTAL HEALTH
the air - MAINTAIN NORMAL WEIGHT
HEART - CAN BE FUN AND SOCIAL
o Decreases risk of heart disease, including
stroke and high blood pressure COMPONENTS OF PHYSICAL TRAINING
o Strengthens the heart
o Increases volume of blood pumped to the CARDIORESPIRATORY ENDURANCE TRAINING
body - Cardiorespiratory fitness can be
o Lowers resting heart rate improved and maintained with a well-
ARTERIES planned exercise program.
o Increases levels of good cholesterol (HDL) Cardiorespiratory fitness can be
o Decreases resting blood pressure improved by engaging in physical
o Improves circulation activity of the appropriate intensity,
BLOOD duration, frequency, and type. Physical
o Improved blood volume throughout the body activities of sufficient intensity are
and better distribution of blood to the needed required for the development of
body parts. cardiorespiratory fitness.
SUBCUTANEOUS FAT TISSUES
o Decreases body fat stores FLEXIBILITY TRAINING
o Normalizes body mass to prevent obesity - A stretching program can also help you
PANCREAS improve your flexibility. Because
o Reduces risk of type 2 diabetes flexibility is unique to each joint,
COLON improving and maintaining flexibility
o Decreases risk of colon cancer necessitates a program that
MUSCLES incorporates specific exercises for each
o Increases muscle strength and tone of the body's major joints. Ballistic and
 static stretching techniques can be used TRAINING PRINCIPLES
to perform flexibility exercises.
FITT PRINCIPLE
MUSCULAR STRENGTH & ENDURANCE
TRAINING Frequency – how often the exercise
- Programs can be designed to increase (the number of exercise sessions per week – for
strength, endurance, or both. The clear example, 3 to 5 times per week)
difference between these programs is Intensity – how hard the activity or exercise
based on the number of repetitions and (the degree of effort or exertion put forth by the
the level of resistance. A strength- individual during exercise)
training program, in general, Time –the duration or how long the exercise will
emphasizes a low number of repetitions take (the length of the activity)
with heavy resistance, whereas an Type –the kind of activity or exercise
endurance-training program involves
performing a high number of PRINCIPLE OF SPECIFICITY
repetitions with low resistance. A
moderate number of repetitions and a Specificity implies that all aspects of training are
moderate resistance are used to tailored to the needs and demands of the
develop both strength and endurance. activity for which the individual is preparing. For
The weight that will provide adequate example, stretching exercise will have little
resistance varies depending on the impact on cardiorespiratory fitness.
individual and the program's goal. Strengthening the legs builds fitness in the legs,
not in the arms.
POWER TRAINING
- Power activities include throwing a PRINCIPLE OF OVERLOAD
baseball, kicking a soccer ball, sprinting,
and jumping. Power is the rate at which Perform more than one’s normal amount of
work is completed. It is a measurement exercise. Increased demand or workload must
of how much energy is created per be placed on the body for benefits occur.
second, the size of the force applied,
and the velocity at which it is applied. PRINCIPLE OF PROGRESSION
Power (Force x Distance) Time is the
product of strength and movement Overload must be applied in a progressive
speed. The quality of the movement is manner. As the body adapts to the overload, the
more important than the number of overload should be systematically increased by
repetitions. altering the frequency, duration, or intensity of
the exercise. Week after week, the overload
BALANCE TRAINING would be adjusted until the desired level of
- Balance exercises can aid in the fitness is attained.
prevention of falls and the maintenance
of independence in older adults. PRINCIPLE OF REGRESSION
Balance training, on the other hand, can
benefit anyone because it helps stabilize Is simply a method of reducing the demand for
your core muscles. To improve your exercise or movement. All exercise-related gains
overall stability, try standing on one leg will be lost if the exercise is not continued.
for longer and longer periods of time. Without regular exercise, the body will not be
Activities like tai chi can also help with able to maintain its fitness levels.
balance.
PRINCIPLE OF INDIVIDUALITY - Weight Machines
- Your Own Body Weight

Individuals respond differently to exercise.

Individuals will differ in their rate of
improvement and their potential levels of
achievement. Age, maturation, motivation,
nutrition, and initial level of fitness also
influence an individual’s response to training.

PRINCIPLE OF RECOVERY

The body needs time to adapt to the demands

placed on it. Incorporating time for rest into the
fitness program aids the body in this effort.
Many individuals integrate recovery into their
training by alternating the types of activities
performed or by varying the muscle groups
being trained.

CARDIO-RESPIRATORY ENDURANCE And

RESISTANCE TRAINING

CARDIO-RESPIRATORY ENDURANCE EXERCISE

TWO KINDS OF ENDURANCE

Cardiorespiratory endurance is the level at which your

heart, lungs, and muscles work together when you're
exercising for an extended period of time. Your lungs
and heart are able to better use oxygen. This allows
you to exercise for longer periods without getting tired

Muscular endurance: muscles' ability to perform

sustained work

RESISTANCE TRAINING

Resistance training is a form of physical activity that is

designed to improve muscular fitness by exercising a
muscle or a muscle group against external resistance.
Resistance training is any exercise that causes
the muscles to contract against an external resistance
with the expectation of increases in strength, power,
hypertrophy, and/or endurance. The external
resistance can be dumbbells, exercise tubing, your
own body weight, bricks, bottles of water, or any other
object that cause. the muscles to contract.

TYPES OF RESISTANCE TRAINING

- Free Weights
- Medicine Ball
- Resistance Bands