PHYSICAL FITNESS CARDIORESPIRATORY ENDURANCE

✓ defined as a state of good health as a result of exercise ✓ refers to the ability of the heart and lungs to deliver
and proper nutrition oxygen to working muscles during continuous physical
✓ refers to the ability of your body systems to work together activity, which is an important indicator of physical health.
efficiently to allow you to be healthy and perform activities of
daily living. Being efficient means doing daily activities with PARTS OF PHYSICAL FITNESS
the least effort possible. 11 PARTS (6HEALTH-RELATED; 5 SKILL-RELATED)
✓ state or condition of being physically sound and healthy,
especially as the result of exercises and proper nutrition. A. HEALTH-RELATED PHYSICAL FITNESS
✓ A state of general well-being, marked by physical health ● Scientists in kinesiology have shown that they can
as well as mental stability. reduce your risk of chronic disease and promote
✓ It is about having cardiovascular and overall muscular good health and wellness.
endurance, as well as a strong immunity system, and most ● A basis from which to measure our general well-
importantly, a satisfied and happy state of mind. being
✓ Is the ability of the individual to do his/her daily task ● It is the aim of exercise to improve our capabilities
without undue fatigue, but with extra or reserved energy in in each of these areas.
care of energy ● Different sports will be more demanding in some,
and less demanding in others, but athletes usually
5 DIMENSIONS OF HEALTH & WELLNESS strive to achieve a reasonable level of health
1. PHYSICAL FITNESS fitness in each area
Physical Fitness refers to your body's ability to carry out daily
tasks efficiently, with enough energy left for leisure activities. SIX (6) HEALTH RELATED COMPONENTS OF FITNESS
It is composed of various elements, including cardiovascular
endurance, muscular strength, and flexibility 1. CARDIOVASCULAR ENDURANCE
✓ Referred to as aerobic fitness, and is a measure of the
2. EMOTIONAL FITNESS athlete's ability to continue with exercise which places
Physical fitness is tied to emotional well-being, as exercise demands on the circulatory and respiratory system over a
can improve mood, reduce stress, and help you cope with prolonged period of time
life's challenges. Being resilient means being able to recover ✓ This occurs in activities such as running, walking, cycling
quickly from setbacks, both physically and emotionally. and swimming

3. MENTAL FITNESS 2. MUSCULAR STRENGTH

involves the ability to think clearly, make decisions, and ✓ Muscular strength is the maximal force that can be
distinguish between right and wrong. It also includes the applied against a resistance.
capacity to share ideas effectively. ✓ It could be measured by the largest weight a person could
lift or the largest body they could push or pull.
4. SOCIAL FITNESS
This involves interacting with others, managing relationships, 3. MUSCULAR ENDURANCE
and communicating effectively. Good social fitness allows ✓ Muscular endurance differs from muscular strength in that
you to engage with the community and maintain strong it is a measure of a person's ability to repeatedly apply
interpersonal connections. maximal force.
● For example in a series of press ups, over a period
5. SPIRITUAL FITNESS of time
This dimension is about aligning your fitness journey with
your values, ethics, and beliefs, often tied to your connection 4. FLEXIBILITY
with God or other spiritual practices ✓ It is the measure of free movement in a person's joints.
✓ This is especially important to gymnastics.
TO BE CALLED PHYSICALLY FIT:
1. Being able to perform one's daily tasks without 5. BODY COMPOSITION
getting too tired before the end of the day. ✓ Body composition is usually measured by the percentage
2. Enjoying leisure time in some form of body fat a person carries.
recreational activities. ✓ percentage of fat bone
3. Meeting emergency demands
6. REACTION TIME
You can determine if someone is PHYSICALLY FIT by ✓ the ability to make successive movements of the same
determining how well they perform in each component in kind in the shortest period of time
HEALTH-RELATED FITNESS.
 REVIEWER BY CHRISTIAN ACTUB ||: PATHFIT

B. PERFORMANCE / SKILL-RELATED PHYSICAL These exercises enhance flexibility and help in maintaining
FITNESS joint and muscle health.
● Help you perform well in sports and other activities
that require motor skills. PHYSICAL ACTIVITY VS. EXERCISE
PHYSICAL ACTIVITY
1. AGILITY This refers to any movement that requires energy
✓ It is the ability to change and control the direction and expenditure, whether planned or incidental. It can include
position of the body while maintaining a constant, rapid daily tasks such as walking, gardening, climbing stairs, or
motion. doing household chores. Physical activity includes a wide
● For example, changing direction to hit a tennis range of activities that contribute to overall physical
ball. well-being.

2. BALANCE EXERCISE
✓ It is the ability to control or stabilize the body when a Exercise is a planned, structured, and repetitive subset of
person is standing still or moving physical activity with the specific goal of improving or
● For example, in-line skating. maintaining physical fitness. It is more deliberate than
general physical activity and often targets specific fitness
3. COORDINATION goals, such as improving cardiovascular endurance,
✓ It is the ability to use the senses together with body parts strength, flexibility, or balance. Examples include running,
during movement. weightlifting, and yoga.
● For example, dribbling a basketball. Using hands
and eyes together is called hand-eye coordination. PRINCIPLES OF EXERCISE
1. OVERLOAD
4. SPEED This principle involves placing greater demands on the body
✓ It is the ability to move your body or parts of your body than it is accustomed to in order to stimulate adaptations and
swiftly. Many sports rely on speed to gain advantage over improvements. You can achieve overload through various
your opponents. means, such as increasing the intensity, frequency, or
● For example, a basketball player making a fast duration of your workouts. For example, running at a faster
break to perform a lay-up, a tennis player moving pace or adding more weight to your strength training
forward to get to a drop shot, a football player out sessions are both methods of applying overload
running the defense to receive a pass
2. PROGRESSION
5. POWER This principle suggests that training should gradually
✓ It is the ability to move the body parts swiftly while increase in difficulty as you become more fit. This approach
applying the maximum force of the muscles. is often visualized as a ladder, where you start with basic
✓ Power is the combination of both speed and muscular exercises and progressively move to more complex and
strength. challenging workouts. It’s important to ensure that the
✓ For example, fullbacks in football muscling their way progression is sustainable to avoid injury
through other players and speeding in advance the ball and
volleyball players getting up to the net and lifting their bodies 3. SPECIFICITY
high into the air. Training should be specific to your goals and the type of
activity you are preparing for. For instance, if your goal is to
TYPES OF EXERCISES become a better sprinter, your training should focus on
1. AEROBIC EXERCISES sprinting techniques and speed work rather than unrelated
These focus on cardiovascular endurance, engaging the activities like distance running.
heart and lungs to improve oxygen flow and endurance.
● Examples include activities like jogging, cycling, 4. INDIVIDUALITY
and swimming. Everyone has unique fitness needs and abilities, meaning
that training programs should be tailored to individual goals,
2. RESISTANCE EXERCISES (Muscle Strengthening) preferences, and circumstances. Factors such as age,
These focus on muscle strengthening. Common tools gender, and fitness level can influence how one should train
include resistance bands, dumbbells, and bodyweight
exercises like push-ups, pull-ups, and curl-ups. The goal is 5. REVERSIBILITY
to improve muscle strength and endurance. This principle highlights the concept that if you stop
exercising, the fitness gains you've made can be lost.
3. STRETCHING EXERCISES Consistency is crucial, and regular training is necessary to
These are important for flexibility and bone strengthening. maintain improvements
Activities include cycling, gymnastics, hiking (steep terrains),
trekking (more relaxed paths), acrobatics, and planking.
 REVIEWER BY CHRISTIAN ACTUB ||: PATHFIT

6. REST AND RECOVERY POWER

Incorporating adequate rest days into your training program is the ability to exert force quickly, emphasizing the speed of
is essential for muscle recovery and growth. It helps prevent movement. It combines both strength and speed and is
burnout and reduces the risk of injuries essential for activities that require explosive movements;
lower body
BARRIERS OF EXERCISE
1. LACK OF TIME
Many people struggle to find time in their busy schedules to BODY MASS INDEX (BMI)
exercise. To overcome this, consider incorporating physical is a numerical value derived from an individual's height and
activities into your daily routine, such as taking short walks weight. It is widely used as a screening tool to categorize
during breaks or opting for quick workouts at home. individuals into different weight categories, which can
indicate whether they are:
2. LACK OF MOTIVATION ● underweight,
Motivation can wane, making it difficult to stick to an exercise ● normal weight,
plan. To boost motivation, try working out with a friend or ● overweight, or
joining group classes, which can provide accountability and ● obese
make exercise more enjoyable
HOW TO COMPUTE:
3. LIMITED ACCESS TO FACILITIES OR EQUIPMENT
Not everyone has access to gyms or expensive equipment.
You can still engage in effective workouts by utilizing
bodyweight exercises, outdoor spaces like parks, or
following online workout videos that require minimal to no
equipment.

4. PHYSICAL LIMITATIONS
Previous injuries or chronic conditions can deter individuals
from exercising. It's important to consult with professionals
like physical therapists or trainers who can provide tailored
exercises that consider these limitations.

5. FEAR OF INJURY
Concern about getting injured can prevent people from
exercising. Gradually increasing intensity and seeking
guidance from trainers can help build confidence and reduce CLASSIFICATION OF BMI ACCORDING TO AGE
the fear of injury.
ADULTS (18 YEARS AND OLDER)
6. LOW ENERGY ● Underweight: BMI less than 18.5
Fatigue can make it hard to be active. Prioritizing good ● Normal weight: BMI 18.5 to 24.9
sleep, managing stress, and maintaining a balanced diet can ● Overweight: BMI 25 to 29.9
help improve energy levels, making it easier to include ● Obesity: BMI 30 or higher
physical activity in your day.
CHILDREN AND ADOLESCENTS (2 to 19 years)
7. LOW SELF-CONFIDENCE ● Underweight: BMI less than 18.5
Feeling intimidated in gyms or during physical activities can ● Normal weight: BMI 18.5 to 24.9
be a barrier. Setting personal goals, working out at home, or ● Overweight: BMI 25 to 29.9
joining supportive community classes can help improve ● Obesity: BMI 30 or higher
confidence over time.
OR

STRENGTH & POWER CHILDREN AND ADOLESCENTS (2 TO 19 YEARS)

STRENGTH ● Underweight: BMI less than the 5th percentile
is the capacity of a muscle or group of muscles to exert force ● Normal weight: BMI between the 5th and 85th
against resistance. It's typically measured by the maximum percentiles
weight a person can lift in one attempt (one-rep max); upper ● Overweight: BMI between the 85th and 95th
body. percentiles
● Obesity: BMI at or above the 95th percentile