 prevent heart ailment;

UNIT 2: PHYSICAL  improve organic functions;

FITNESS AND  delay the aging process;

TESTING  feel good and younger as a human being;

 Experience joy participation in any recreational

What is Physical Fitness?
or sports activities.
 A physical state of well-being that allows people
TWO BASIC COMPONENTS OF PHYSICAL FITNESS
to perform daily task or activities with vigor,
reduce the risk of health problems related to 1. Health-Related Fitness - is the ability to become and
lack of exercise and establish a fitness base for stay physically healthy and pertains to the total
participation in a variety of physical activities. functioning of the body.
 It is the ability of an individual to perform one’s A. Cardio-Respiratory Endurance – the ability of
daily activities efficiently without undue fatigue, the heart and lungs to function and effectively over
reduce the risk of health problems and with a prolonged period of time. It is the level of which
extra “reserve in case of emergency. your heart, lungs and muscles work together when
you’re exercising for an extended period of time.
 It is the ability of our body to respond to the
many demands of life with extra energy for Examples:
leisure and recreational activities.
running or jogging
 It is achieved by the regular movement of aerobics or similar activities
muscles through a variety of exercises. swimming
any active sport
 Maintaining physical fitness is a life-long
cycling
process and should always be part of your
dancing
lifestyle.
boxing
Fitness – is defined as a condition in which an individual
B. Muscular Strength – the ability of muscle
has enough energy to avoid fatigue and enjoy life.
group to contract against a resistance.
Physical Fitness Testing – is a necessary activity because
Examples:
it will give us information on the status of over-all
lifting weights
physical fitness.
cycling
IMPORTANCE OF PHYSICAL FITNESS working with resistance bands
dance
Through regular exercises, physical fitness helps
heavy gardening
the individual:
push-ups
 in the proper growth of young bones and climbing stairs
muscles; sit-ups
hill walking
 improve the ability to avoid and recover from
illness and accidents; C. Muscular Endurance – the ability to continue
selected muscle group movements for a prolonged
 improve posture and appearance by period of time.
strengthening muscles that support the body;
Examples:
 minimize stress response; plank
 maintain proper body weight; push-ups
body weight squats
 sit-ups  Endurance – is the ability to sustain long
walking lunges continued contractions where a number of
improving endurance muscle groups are used; the capacity to bear or
last long in a certain task without undue fatigue.
D. Flexibility – the functional capacity of a joint
to move through a normal range of motion. The  Strength – is the capacity to sustain the
muscular system is also involved. application of force without yielding or
breaking; the ability of the muscles to exert
Examples:
efforts against resistance.
stretching tai chi
 Power – refers to the ability of the muscles to
yoga pilates
release maximum force in the shortest period
E. Body Composition – one of the newer of time.
attributes in physical fitness components. It refers to
 Flexibility – is the quality of plasticity which
the relative distribution of lean and fat body tissues.
gives the ability to do a wide range of
Example: movement.

aerobics  Agility – is the ability of the individual to change

the direction or position in space with quickness
and lightness of movement while maintaining
2. Skill-Related Fitness - is the ability to do well in every dynamic balance.
day life activities and sports.  Balance – is the ability to control organic
A. Balance – it involves vision, reflexes and the equipment neuro-muscularly; a state of
skeletal muscular system which provides the equilibrium.
maintenance of equilibrium.  Speed – is the ability to make successive
B. Coordination – it is the ability to integrate movements of the same kind in the shortest
the senses with muscled so as to produce accurate, period of time.
smooth and harmonious body movement.  Coordination – is the ability to integrate the
C. Agility – it is the capacity to change the body parts to produce smooth motion.
direction of the body quickly and effectively.

D. Speed – it is the ability to move one’s body What is Physical Wellness?

from one point to another in the shortest possible time.
 It is the positive state of well-being and
E. Power – is sometimes confused with capability of an individual to design personal
strength. Speed of contraction, likewise, is the basic fitness programs for improving and maintaining
ingredient which, when combined with strength, optimum levels of health.
provides an explosive type of movement.
 It is a combination of many different
F. Reaction Time – the time required to components (mental, social, emotional, spiritual
respond or initiate a movement as a result of a given and physical) that expand one’s potential to live
stimulus. a quality life, to work effectively and to make a
significant contribution to the society.

SPECIFIC COMPONENTS OF PHYSICAL FITNESS  It is the ability to maintain a healthy quality of

life that allows us to get through our daily
 Organic Vigor – refers to the soundness of the activities without undue fatigue or physical
heart and lungs which contributes to the ability stress.
to resist disease.
  The ability to recognize that our behaviors have 6. Spiritual Wellness – defined as expanding a sense of
a significant impact on our wellness and purpose and meaning in life, including one’s morals and
adopting healthful habits (routine checkups, a ethics. It may or may not involve religious activities.
balanced diet, exercise, etc.) while avoiding
7. Vocational Wellness – defined as gaining personal
destructive habits (tobacco, drugs, alcohol, etc.)
satisfaction and enrichment from one’s work, whether
will lead to optimal physical wellness.
that be academic work while in college or a job after
Wellness – reflects how one feels about life as well as graduation.
one’s ability to function effectively. It is also described
8. Financial Wellness – defined as satisfaction with
as the positive component of good health.
current and future financial situations.
BENEFITS OF HEALTH AND WELLNESS

 Looking Good – Regular physical activity is a

healthy lifestyle. Healthy lifestyle such as proper
nutrition, good posture and good body
mechanics can help you look your best.

 Feeling Good – People who engage in regular

physical activity feel better. You can resist
fatigue, are less likely to be injured and are
capable of working more efficiently.

 Enjoying Life – Life is more enjoyable when you

engage in regular physical activity that results in
physical fitness, the key to be able to do more
of the things you want to do.

 Meeting Emergencies – A fit and active person

has the capacity to help or to assist other
people when they need help.

DIMENSIONS OF WELNESS

1. Physical Wellness – consists of recognizing the need

for physical activity, healthy foods and sleep, as well as
preventing illness and injury or managing chronic health
conditions.

2. Emotional Wellness – defined as coping effectively

with life and creating satisfying relationships.

3. Social Wellness – defined as developing a sense of

connection, belonging and a well-developed support
system.

4. Intellectual Wellness – defined as recognizing one’s

creative abilities and finding ways to expand knowledge
and skills.

5. Environmental Wellness – defined as occupying

pleasant, stimulating environments that support well-
being.