PE 1 Module Chapter 3 1 - 060338

PE 1: PHYSICAL FITNESS AND SELF-TESTING ACTIVITIES
1
(PHYSICAL FITNESS AND SELF- TESTING ACTIVITIES)
MODULE
ARIFF YSMAEL K. AKMAD

Course Instructor
0
Chapter 3
Introduction
Physical fitness is a general state of health and well-being and, more

specifically, the ability to perform aspects of sports, occupations and daily activities.
Physical fitness is generally achieved through proper nutrition, moderate-vigorous
physical exercise, physical activity, and sufficient rest. Before the industrial
revolution, fitness was defined as the capacity to carry out the day’s activities without
undue fatigue. However, with automation and changes in lifestyles physical fitness is
now considered a measure of the body's ability to function efficiently and effectively
in work and leisure activities, to be healthy, to resist hypokinetic diseases, and to
meet emergency situations.
PHYSICAL FITNESS
Course Objectives: At the end of this lesson, students should be able to:
1. Define and explain physical fitness and its components

2. Perform different exercise on each component.
3. Appreciate the importance of knowing the different components
Physical Fitness Defined:
Physical fitness – is the capacity of the individual to accomplish his/her regular
daily activities without undue fatigue and still has ample amount reserved energy to
enjoy leisure and meet emergencies.
Components of Physical Fitness

a. Health Related Components
i. Flexibility – the ability of the muscles and joints to go through the full range of
motion. It is achieved through stretching specific segments of the body.
Some types of stretching are:
1. Passive assisted stretch – involves relaxing a specific body part and
just allowing the partner to move the limb of the stretcher to gain a new
range of movement. Done without caution, this type of stretching may
cause muscle injury because the person assisting the stretcher cannot
adequately determine the sensation of the latter. Thus, the risk of injury
associated with overstretching a specific muscle group is high for this type
of stretching.
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2. Static stretching – involves slowly stretching a segment of the body to

the farthest point and holding that position for a certain period of time.
Usually performed without a partner, each stretch is easy and pain-free.
Once the stretcher has achieved its full range of movement and begins to
feel a mild discomfort (muscle tension) in the body part being stretched,
the position is held statically. The risk of injury associated with this type of
stretching is very minimal.
3. Ballistic stretching – involves a sudden bouncing jerking rhythmic

movement of a specific part of the body. In this type of stretching, the
stretcher does not know how far the soft tissues structures can extend
during exercise, thus, the probability of tearing a muscle becomes
apparent. In many case, this type of stretching causes muscle soreness.
ii. Cardiovascular Endurance – the capacity of the heart, blood vessels and lungs to
adapt physical exertion for a prolonged duration.
iii. Muscular Strength – is the capacity of a group of muscles that to exert one
maximal effort against a resistance. Major categories of strength training are:
1. Static Strength training –involves muscles that do not change in length
during contraction. The best example is isometric contraction. The exercise
provides maximum contraction of muscles, however, there is no observed
movement or change in length of the muscle or angle of a joint.
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2. Dynamic Strength Training – involves muscles that change in length during

an exercise.
iv. Muscular Endurance – is the ability to sustain long continued contractions where
a number of muscle groups are used.
v. Body Composition – it refers to the proportion between fat weight and total body
weight.
b. Performance Related Components
i. Agility – it is the ability of the individual to quickly shift or change direction of

the body from one point to another. Agility is a multi-faceted skill. It
involves speed and coordination, which allows rapid control of movement
as the change in the direction of the body, occurs. Strength, power,
reaction flexibility, mental alertness and concentration are all contributory
factors that improve agility. In relation to major activities, agility maybe
enhanced through lateral movement repetitions, obstacle courses,
sudden stop and pivots, and possible variations of basic forward,
backward, side movements.
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ii. Balance – it is the ability of the individual to maintain equilibrium in relation to

changes in body position. Balance can be categorized into static and
dynamic balance.
a. Static balance is the ability to maintain equilibrium in a fixed position

such as standing on one foot or on a balance beam.
b. Dynamic balance is the ability to maintain one’s equilibrium while the

body is in motion. Walking on a balance beam is an example of this
type of balance.
iii. Coordination – it is the harmonious working relationship between the

skeletal muscles and nerves in one aspect of movement.
iv. Power – it is the ability to perform one explosive muscular effort in a short
period of time. It is a product of strength and speed as seen in many
sport activities such as track & field and weight lifting.
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v. Speed – it is the ability to perform a task or move from one point to another in
the shortest possible time. It is also the time spent finishing or completing
a performance after initial movement has been made. Speed is
influenced by reaction time. It is the time elapsed when “go” signal has
been made in relation to the first motor response to the stimulus.
BENEFITS OF BEING PHYSICAL FIT

1. Vitality – muscles are involved for all body function. They increase in strength
with activity and deteriorate from lack of it. Fit muscles use less energy to
perform the same tasks, leading to an increase in vitality.
2. Posture – a physically fit person is able to maintain is able to maintain his
general postural alignment better than one with weak musculature. Good fitness
as a program stresses the development of anti-gravity muscles which maintains
good abdominal wall and the arm and shoulder girdle.
3. Retardation of ageing process – continued participation in regular exercise of
the proper amount and severity are of considerable value in postponing
deterioration that usually takes place as a person grows old.
4. Relaxation – overactive minds in underactive bodies often need physical outlets
for accumulated emotional and muscular tensions that seem to be relieved by
action of the skeletal muscles.
5. Improvement of personality and social skills – participation in games and
sports aids in improving the personality and in developing the desirable social
skills.
6. General Health – the physically fit person usually possesses a high degree of
general resistance, which enables him to successfully avoid minor illnesses.
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Problems associated with Inactivity

Physical inactivity as a risk factor: another type of associated condition is one for which
physical inactivity is itself a risk factor some conditions for which physical inactivity is
listed as a risk factor includes:
1. Angina – chest pain, also called angina, you feel pain in your chest, arms
shoulders, or back. You may feel the pain more when your heart works faster,
such as when you exercise. The pain may go away when you rest. You also may
feel very weak and sweaty. If you don’t get it treated, chest pain may happen
more often. Some signs that your angina is very serious and you may be having
a heart attack.
2. Back pain – pain from the back or spine. Back pain is a symptom that can arise
from many causes. Many cases of back pain are caused by stresses on the
muscles and ligaments that support the spine which include; back strain which is
caused by lifting heavy objects or osteoarthritis.
3. Cardiovascular diseases – diseases of the heart of blood vessels including
cardiovascular disease such as stroke. Some ways to prevent cardiovascular
diseases are; quit smoking, avoid passive smoke, healthy diet, regular exercise,
weight control, control blood pressure, control cholesterol, control diabetes and
stress.
4. Heart attack – medically known as “acute myocardial infarction” (AMI)… The
underlying cause of a heart attack is usually “coronary thrombosis”, which is a
blockage of the blood vessels of the heart. When the heart actually stops to
function in a heart attack, this is called “cardiac arrest”. The most common
symptom is chest pain or chest discomfort.
5. Hypertension – is the condition of having high blood pressure. It is an under-
diagnosed condition because it causes damage to the body with no symptoms or
only mild symptoms. It has been called a “silent killer” for this reason. Blood
pressure measures the force of blood against the wall of your blood vessels.
Blood pressure that remains high over time is called hypertension. Extra fluid in
your body increases the amount of fluid in your blood vessels and makes your
blood pressure higher. Narrow or clogged vessel also raise blood pressure.

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PE 1: PHYSICAL FITNESS AND SELF-TESTING ACTIVITIES

ARIFF YSMAEL K. AKMAD

Physical fitness is a general state of health and well-being and, more

1. Define and explain physical fitness and its components

Components of Physical Fitness

2. Static stretching – involves slowly stretching a segment of the body to

3. Ballistic stretching – involves a sudden bouncing jerking rhythmic

2. Dynamic Strength Training – involves muscles that change in length during

b. Performance Related Components

i. Agility – it is the ability of the individual to quickly shift or change direction of

ii. Balance – it is the ability of the individual to maintain equilibrium in relation to

a. Static balance is the ability to maintain equilibrium in a fixed position

b. Dynamic balance is the ability to maintain one’s equilibrium while the

iii. Coordination – it is the harmonious working relationship between the

BENEFITS OF BEING PHYSICAL FIT

Problems associated with Inactivity

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