PHYSICAL

FITNESS
INTRODUCTI
ON
The main goal of physical education is to develop an
individual's ideal level of fitness because having an ideal level of
fitness makes an individual productive. More so, being productive
means completing daily activities satisfactorily with the minimum
exerted effort. A fit person can perform schoolwork, meet home
responsibilities, and still have enough energy to enjoy sport and other
leisure activities. A fit person can respond effectively to normal life
situations, such as raking leaves at home, stocking shelves at a part-
time job, and marching in the band at school.
OBJECTIVE
S
After studying this module, you should be able to:
⦁ Identify the Concept of Fitness and Wellness
⦁ Factors affecting Fitness
⦁ List and Describe the Components of Physical Fitness
⦁ Differentiate the Categories of Physical Fitness
⦁ Explain the Benefits of Physical Fitness
CONCEPT OF PHYSICAL
FITNESS

Being physically fit equates to having the endurance and

strength to carry-out daily activities without undue stress
and still possess sufficient energy to join leisure activities
and be able to face unexpected emergencies. When you are
physically fit, your lungs, heart, and muscles are strong and
your body is flexible and firm. Your body fat percentage
and weight are also within the standard range.
CONCEPT OF WELLNESS
An expanded idea of health. Many people think of health as
being just the absence of physical disease. But wellness transcends
this concept of health, as when individuals with serious illnesses
or disabilities rise above their physical or mental limitations to
live rich, meaningful, and vital lives. Some aspects of health are
determined by your genes, age and other factors that may be
beyond your control. But true wellness is largely determined by
the decisions you make about how to live your life.
Stress and Gender Build
Exercise
Anxiety

FACTORS
Physical
AFFECTING Diet
Disability FITNESS

Age Environment Drug-Taking

SEDENTARY
LIFESTYLE
A type of lifestyle with no or irregular physical activity
(a couch potato).
 Sitting, reading, watching television and computer use for
much of the day with little or no vigorous physical exercise.
 A sedentary lifestyle and lack of physical activity can
contribute to or be a risk factor for Cardiovascular disease,
Mortality, Depression, Obesity etc.
EFFECTs OF PHYSICAL INACTIVITY AND SEDENTARY LIFESTYLE
ON ONE’S HEALTH
COMPONENTS OF PHYSICAL
FITNESS
There are ten recognized general physical skills, and they are all practiced
regularly with Cross Fit. You are as fit as your competency in each of these
ten skills.
1. Cardiovascular / respiratory endurance – The ability of body systems to
gather, process, and deliver oxygen.
2. Stamina – The ability of body systems to process, deliver, store, and utilize
energy.
3. Strength – The ability of a muscular unit, or combination of muscular units,
to apply force.
4. Flexibility – The ability to maximize the range of motion at a given joint.
5. Power – The ability of a muscular unit, or combination of muscular units, to
apply maximum force in minimum time.
COMPONENTS OF PHYSICAL
FITNESS
6. Speed – The ability to minimize the time cycle of a repeated movement.
7. Coordination – The ability to combine several distinct movement patterns into a
singular distinct movement.
8. Agility – The ability to minimize transition time from one movement pattern to
another.
9. Balance – The ability to control the placement of the body’s center of gravity in
relation to its support base.
10. Accuracy – The ability to control movement in a given direction or at a given
intensity.
CATEGORIES OF PHYSICAL FITNESS
HEALTH-RELATED PHYSICAL FITNESS
Health-related physical fitness consists of components of physical fitness that have a relationship
with good health. The components are commonly defined as:
⦁ CARDIO-RESPIRATORY ENDURANCE
Definition: The ability of your heart, blood vessels, lungs, and blood to deliver oxygen and
nutrients to all of your body's cells while you are being physically active. To improve your cardio-
respiratory endurance, try activities that keep your heart rate elevated at a safe level for a
sustained length of time such as walking, swimming, or bicycling. 
⦁ MUSCULAR STRENGTH
Definition: It is the amount of force that a muscle can apply in a given contraction. The key to
making your muscles stronger is working them against resistance, whether that be from weights or
gravity. If you want to gain muscle strength, try exercises such as lifting weights or resistance
exercises.
⦁ MUSCULAR ENDURANCE
Definition: is the ability of the muscles to keep working (contract) over a period of time. When
most people think of muscular endurance they think of things like running and cycling. The fact is,
muscular endurance is important to almost  any activity that requires any use of physical strength
and is one of the more important aspects of physical fitness and performance.
⦁ FLEXIBILITY
Definition: The ability of the joints to move through their full range of motion.
⦁ BODY COMPOSITION
Definition: refers to the ration of lean body tissue (muscle & bone) to body-fat tissue. A
person's total body weight (what you see on a scale) may not change over time. But the bathroom
scale does not assess how much is lean mass (muscle, bone, tendons, and ligaments). Body
composition is important to consider for health and managing your weight. To improve your body
composition all the health-related components of fitness and good nutrition are critical. Keep in
mind that nutrition impacts exercise, and exercise impacts nutritional needs. Learn how to eat
healthier without eliminating all the important food groups, instead learn to pick all natural and
nutrient-dense foods. The right energy will help your body with maintenance functions, improve your
physical work, and help your body rebuild and repair after a strenuous workout.
Skill-related fitness
⦁ AGILITY
Is the ability to change the position of your body and to control the
movement of your whole body. Agility is an important quality in many sports,
because you must change direction rapidly and always have your body under
control.
⦁ BALANCE
Is the ability to keep an upright posture while either standing still or
moving. Good balance in essential in many activities like skating, surfing,
skiing, and gymnastics.
⦁ POWER
Is the ability to perform with strength at a rapid pace. Strength and speed
are both involved in power. Football players, swimmers, shot-putters, discus
throwers, and high jumpers are examples of athletes who typically have a high
degree of power.
REACTION TIME
⦁ Is the amount of time it takes to start a movement once your senses signal the need
to move? People with good reaction time can usually start quickly in track and
swimming or react quickly in ping pong or karate.
COORDINATION
⦁ Is the integration of eye, hand, and foot movements. This component is necessary
for success in such sports as baseball, softball, tennis, golf, and basketball.
SPEED
⦁ Is the ability to cover a distance in a short amount of time. Speed is a very important
factor in many sports and activities. Short runs are used to evaluate speed.
The six skill-related components of fitness contribute to your ability to
successfully participate in sports and activities. Those that have a high level of
skill-related fitness are more likely to be physically active than those who have
lower level of skill. To improve levels of fitness one must first know their level
of fitness, and set goals and work toward improving both their health and skill
related fitness components.
BENEFITS OF PHYSICAL FITNESS
⦁ Vitality - Muscle is basic for all body action. They increase in strength with activity and
deteriorate from lack of it. Fit muscles use less energy to perform the same task, leading to
increase in vitality.
⦁ Posture - A physically fit person is able to maintain his general posture alignment better than
one with weak musculature
⦁ Relieves low back pain -Lack of physical activity has 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 of this
pain by exercises that strengthen their back and abdominal muscles.
⦁ Retards Ageing Process - Continued participation in regular exercise of the proper amounts is
of considerable value in postponing the deterioration that usually takes place as a person grows
old.
⦁ Physical Fitness and Ability to Meet Emergencies - The body that is accustomed to only
sedentary living can usually operates affectivity even through it is operating at near maximum
effort.
BENEFITS OF PHYSICAL FITNESS
⦁ Neuromuscular Skills - The smooth, efficient coordination of the muscular system is improved as
a result of regular participation in physical activities.
⦁ Relaxation - Over active minds, in under active bodies often need physical outlets for accumulated
emotional  and muscular tensions that seem to be relieved by action of the skeletal muscles
⦁ Improvement of Personality and Social Skills - Participation in games and sports aid in improving
the personality and in developing the desirable social skills.
⦁ Mental Fitness - Because of the mental and physical relaxation that often results from physical
activity, regular exercise was taught in many to be considerable value in adding the mental
processes to function with increased efficiency.
⦁ General Health - The physically fit person usually possesses a high degree of general resistance
which enable him to successfully avoid such minor illnesses.
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THANK YOU
……..