PHYSICAL FITNESS

 A combination of Medical fitness (body soundness) and Dynamic fitness

(capacity for action).
 The ability of an individual to perform one’s daily activities efficiently without
undue fatigue, reduce the risk of health problems and with extra “reserve” in
case of emergency.

 A physically fit person is free from disease and can move and perform efficiently.
Neither good health nor physical proficiency alone constitutes physical fitness
which combines both qualities.
 Another factor is emotional factor. This is readily apparent in athletics contests,
where good performance requires self-discipline, effective teamwork, and the
ability to remain calm under stress.
 Medical fitness and dynamic fitness usually go together, but it is possible to
possess one without the other.
 Many people who are medically sound may also weak and unable to endure
strenuous physical exertion. They are described as being “out of condition”.
 Other people with chronic health problems are physically strong and skilled.
Intensive conditioning helps them to offset the handicaps of bad health.

Importance of Physical Fitness

Through regular exercises, physical fitness helps the individual:

 In the proper growth of young bones and muscles;
 Improve the ability to avoid and recover from illness and accidents;
 Improve posture and appearance by strengthening muscles that support the
body;
 Minimize stress response;
 Maintain proper body weight;
 Prevent heart ailment;
 Improve organic functions;
 Delay the aging process;
 Feeling good and younger as a human being, and
 Exercise joy of participation in any recreational or sport activities.

Principles of Physical Fitness

Physical Fitness is a personal responsibility.

- Few individuals other than the athletes and military personnel are actually
required to participate in organized fitness program. Most people are
physically unfit simply because they do not get enough exercise. Many do not
 take the time to exercise, and others try to stay fit with only light infrequent
activity.

A person’s physical fitness is determined by such factors as age, heredity

and behavior.
- Although many people cannot control their age or heredity, their behavior can
help them become physically fit and stay that way. Individuals vary greatly in
their capacity for physical fitness, but almost anyone can improve by
exercising regularly.
Health habits that aid fitness include getting enough sleep, eating properly,
receiving regular medical & dental care, and maintaining personal
cleanliness.
- Health can be harmed by overeating and eating the wrong kinds of foods;
smoking; and drug abuse, including excessive use of alcohol. Harmful health
habits can undo the results or regular exercise.

A person’s level of physical fitness depends largely on how frequently and

intensely he or she exercises.
- Most health experts agree that people should exercise at least 3 times a week
to maintain desirable fitness. Improvements occur faster with more frequent
workouts.

THE COMPONENTS OF PHYSICAL FITNESS

A. HEALTH RELATED FITNESS COMPONENTS:

1. Body composition
a. one of the newer attributes in physical fitness components. It refers to the
relative distribution of lean and fact body tissues.
b. As seen in: Getting Body Mass Index

2. Cardiovascular Endurance
a. The ability of the lungs and heart to take in and transport adequate amount of
oxygen to the working muscles, allowing activities that involves large muscle
masses to be performed over long period of time.
b. As seen in: Daily task/life, distance running, lap swimming, hiking, fun run,
zumba, etc.

3. Muscular Endurance
a. The ability of the muscle to apply a submaximal force repeatedly or to sustain
a muscular contraction for a certain period of time; the capacity to bear or last
long at a certain task without undue fatigue.
b. As seen in: handwriting, car washing, weight training, cheerleading,
calisthenics, etc.

4. Muscular Strength
 a. The capacity to sustain the application of force without yielding or breaking;
the ability of the muscle to exert efforts against resistance.
b. As seen in: Pushing a car, weightlifting, strength training.
5. Flexibility
a. The functional capacity of a joint to move through a full range of motion.
Flexibility is the range of motion around a joint (USDHHS, 1996 adapted from
Wilmore & Costill, 1994).
b. As seen in: Dancing gymnastics, basketball and other ball games

B. SKILL RELATED FITNESS COMPONENTS:

6. Speed
a. The ability of the individual to make a successive movement of the same kind
in the shortest possible time.
b. As seen in: chasing a bus/jeep, sprinting, etc.

7. Power
a. Refers to muscular power which is the ability to release maximum force in the
shortest period of time; the ability of the muscle to exert effort.
b. As seen in: weightlifting, taekwondo, karatedo, etc.

8. Agility
a. The ability of the individual to change position in space; also refers to
quickness of movement; a rapid whole body movement which change of
velocity or direction in response to a stimulus (Sheppard & Young 2006).
b. As seen in: Basketball, soccer, table tennis, lawn tennis, dodge ball.

9. Balance
a. The ability of the individual to control organic equipment neomuscularly; it is
also a state of equilibrium despite extraneous influence or force.
b. As seen in: Standing on a moving and turning bus, gymnastics, basketball,
cartwheel etc.

10. Coordination
a. The ability to use the senses together with body parts in performing tasks
smoothly and accurately.
b. As seen in: Dancing, Paper joggling, etc.

11. Reaction time

a. The time elapsed between stimulation and the beginning of the reaction to it.
b. As seen in: sprint starts, defense in basketball, tennis, etc.

SPECIFIC COMPONENTS OF PHYSICAL FITNESS

1. ORGANIC VIGOR – refers to the soundness of the heart and lungs which
contributes to the ability to resists disease.
 2. ENDURANCE – is the ability to sustain long continued contractions where a
number of muscle groups are used; the capacity to bear or last long in a certain
task without undue fatigue.
3. STRENGTH – is the capacity to sustain the application of force without
yielding or breaking; the ability of the muscles to exert efforts against resistance.
4. POWER – refers to the ability of the muscles to release maximum force in the
shortest period of time.
5. FLEXIBILITY – is the quality of plasticity, which gives the ability to do a wide
range of movement.
6. AGILITY – is the ability of the individual to change direction or position in space
with quickness and lightness of movement while maintaining dynamic balance.
7. BALANCE – is the ability to control organic equipment neuro-muscularly; a state
of equilibrium.
8. SPEED – is the ability to make successive movements of the same kind in the
shortest period of time.
9. COORDINATION – is the ability to integrate the body parts to produce smooth
motion.

FITT PRINCIPLE

- Placing increasing amounts of stress on the body causes adaptations that

improve fitness; progression is critical. The FITT Principle (or formula) is a
great way of monitoring your exercise program. The acronym FITT outlines
the key components, or training guidelines, for an effective exercise program,
and the initials F, I, T, T, stand for: Frequency, Intensity, Time and Type.

Frequency: refers to the frequency of exercise undertaken or how often

you exercise.

Intensity: refers to the intensity of exercise undertaken or how hard you

exercise.

Time: refers to the time you spend exercising or how long you exercise
for.

Type: refers to the type of exercise undertaken or what kind of exercise

you do.

PRINCIPLES OF EXERCISE TRAINING

1. Principle of Overload
The Principle of Overload states that the body must work harder than what it is
used to in order for it to adapt. It implies that exercise is a controlled form of
stress that will stimulate the body to become stronger.
 For example, in order for a muscle (including the heart muscle) to get stronger, it
must be overloaded or worked beyond the usual load. At first, the body will resist
the new workload but it will eventually adapt over time. It is important to perform
exercise on a regular basis to gain its benefits. A word of caution though:
exercise should not be performed until exhaustion or until pain sets in to be
considered effective.

2. Principle of Progression
The Principle of Progression states that the body should experience a gradual
increase in workload. If the principle of overload asks “How hard?" then the
principle of progression asks "How soon?" A gradual and systematic increase in
the workload over a period of time will result in improvements in fitness without
risk of injury. If overload occurs too slowly, improvement is unlikely, but overload
that is increased too rapidly may result in injury or muscle damage.

3. Principle of Specificity
We have all heard the phrase, "Practice makes perfect." Well, this is often the
principle of specificity in action. This principle simply states that exercising a
specific piece or component of the body primarily develops that part. The
principle of specificity implies that to become better at a selected exercise or skill,
you need to perform that exercise or skill.

For example, a cyclist should be trained in cycling and a runner should be trained
in running. Use the acceptable sort of exercise that directly improves your target
muscles.

4. Principle of Individuality
The Principle of Individuality states that no two persons are the same and their
rate of adaptation to the same workload differs. This principle emphasizes the
need to create an exercise program that is individual specific. All individuals have
different performance goals, fitness attributes, lifestyle, and nutritional
preferences; they respond to exercise and its physical and social environments in
their own unique way. It is therefore essential that the exercise program cater to
these individual and preferences.

5. Principle of Reversibility
The adaptations that take place as a result of training are all reversible. While an
exercise program requires rest for the body to recover, too much rest may be
counter-productive. The Principle of Reversibility is another way of stating the
principle of disuse. If your energy systems are not utilized, they deteriorate to a
level that matches your level of activity. It indicates that disuse or inactivity
results in loss of benefits achieved in overloading. In order to maintain a desired
level of fitness, you need to continue to provide an exercise overload.
Unfortunately, you cannot “bank” fitness, neither can you “store" it. The principle
states that if an individual stops to exercise, the body gradually returns to
 its initial level of fitness.

MAJOR CLASSIFICATION OF EXERCISE

1. Aerobic Exercise
- Popularly dubbed ‘cardio’, aerobic exercise is repetitive, rigorous, rhythmic,
and involves the large muscles (like the arms and thighs). 
- Aerobic translates as ‘with oxygen’; therefore, this form works the circulatory
system, increasing blood flow to the heart (and thereby oxygen flow) and
improves cardiovascular fitness.
- It is designed to make you breathe hard. During the process, you burn
carbohydrate and stored fats. The goal here is to reach and maintain your
Target Heart Range – the optimal range of heart beats when exercising.

Examples of Aerobic Exercise

 Walking
 Jogging
 Cycling
 Jumping rope
 Swimming
 Kickboxing
 Using the treadmill

Health Benefits of Aerobic Exercise

  Increases the efficiency of respiration

 Improves blood volume, distribution, and delivery to muscles
 Improves cardiovascular efficiency
 Increases the stroke volume, or the amount of blood pumped from the
ventricle during each contraction of the heart
 Increases cardiac output, or the volume of blood pumped by the heart
each minute
 Decreases resting heart rate
 Improves the condition and efficiency of breathing muscles
 Improves the efficiency of movement
 Improves the body’s ability to use fat as an energy source
 Improves body composition by decreasing body fat
 Strengthens muscles
 Strengthens ligaments, tendons and bones
 Helps decrease the risk of developing coronary artery disease, cancer and
diabetes
 Helps decrease anxiety and stress
 Helps you feel better overall
2. Resistance Exercise
- Resistance training (also called strength training or weight training) is the
use of resistance to muscular contraction to build the strength, anaerobic
endurance and size of skeletal muscles.
- It is based on the principle that muscles of the body will work to overcome a
resistance force when they are required to do so. When you do resistance
training repeatedly and consistently, your muscles become stronger.
- A well-rounded fitness program includes strength training to improve joint
function, bone density, muscle, tendon and ligament strength, as well as
aerobic exercise to improve your heart and lung fitness, flexibility and balance
exercises. 

Variables that can impact on your results include:

 sets
 repetitions
 exercises undertaken
 intensity (weights used)
 frequency of sessions
 rest between sets.

Examples of resistance training

 free weights – classic strength training tools such as dumbbells, barbells

and kettlebells
 medicine balls or sand bags – weighted balls or bags
 weight machines – devices that have adjustable seats with handles
attached either to weights or hydraulics
 resistance bands – like giant rubber bands – these provide resistance
when stretched. They are portable and can be adapted to most workouts.
The bands provide continuous resistance throughout a movement
 suspension equipment – a training tool that uses gravity and the user’s
body weight to complete various exercises
 your own body weight – can be used for squats, push-ups and chin-ups.
Using your own body weight is convenient, especially when travelling or at
work.

Health benefits of Resistance Training

 improved muscle strength and tone – to protect your joints from injury
 maintaining flexibility and balance, which can help you remain
independent as you age
 weight management and increased muscle-to-fat ratio – as you gain
muscle, your body burns more kilo joules when at rest
 may help reduce or prevent cognitive decline in older people
  greater stamina – as you grow stronger, you won’t get tired as easily
 prevention or control of chronic conditions such as diabetes, heart
disease, arthritis, back pain, depression and obesity
 pain management
 improved mobility and balance
 improved posture
 decreased risk of injury
 increased bone density and strength and reduced risk of osteoporosis
 improved sense of well-being – resistance training may boost your self-
confidence, improve your body image and your mood
 improved sleep and avoidance of insomnia
 increased self-esteem
 enhanced performance of everyday tasks

3. Flexibility Training
- Stretching is a form of physical exercise in which a specific muscle or
tendon is deliberately flexed or stretched in order to improve the muscle’s
felt elasticity and achieve comfortable muscle tone. The result is a feeling of
increased muscle control, flexibility, and range of motion.
- It form an important part of good workout programmed but which,
unfortunately, is often ignored. It keeps the body flexible, relaxes muscles
and protects from physical injury. Stretching before and after an intense
workout also cuts chances of any physical soreness.
- Yoga is among the best stretching exercises known to man. Additionally, it
keeps the stress levels down and makes your body supple. Stretching
routines are complementary to cardio and strength training in a fitness
regimen.

Examples of Stretching Exercise

 Hurdler’s Stretch
 Plow Stretch
 Shoulder Stand
 Hero
 Quad Stretch
 Cat Stretch
 Head Tilt
 Back Extension

Benefits of Stretching for the Body

 Flexibility – stretching improves flexibility. The more you stretch, the more
you move your muscles, and the more flexible you become. Over time,
stretching will become easier for your body which results in improved
flexibility.
 Posture – stretching is also beneficial to improve your posture. Poor
posture—a common and increasing problem—can easily be reversed and
healed with daily stretching. Because stretching strengthens your muscles
and encourages proper alignment, your body posture will be less slouched
and more vertical.
 Injury Prevention – the more you prepare your muscles for any
exercising movement, the more your likelihood of injury is decreased.
When your muscles are warm and stretched, movement becomes easier
and more fluid-like which helps with injury prevention.
 Increased Nutrients and Reduced Soreness – most people know that
stretching increases blood supply, but they do not realize that it also
increases nutrient supply to muscles. Because stretching allows blood to
flow through your body, the nutrients in the blood are being carried and
spread out all throughout your body as well. An increased blood and
nutrient supply also helps reduce soreness.
 Benefits of Stretching for the Mind – stretching provides your mind with
a mental break. It allows you to recharge and refresh the blood flow
throughout your body, resulting in a calmer and more peaceful mindset.
 Release Tension – many individuals carry stress in their muscles. When
feeling overwhelmed, muscles tighten acting as a defensive strategy. The
more you stretch, the less tense muscles will be. Stretching is a very
effective form of stress management.
 Increase Energy – because stretching allows for an increased blood and
nutrient flow throughout the body, not only will you feel refreshed, but also
your energy levels will be increased resulting in an improved sense of
invigoration.