LESSON 2

Fitness
concept
1|Page
 I. DIMENSIONS OF HOLISTIC HEALTH

1. PHYSICAL HEALTH – focuses on our daily activity, proper nutrition. Physical

activity in our daily lives lowers the risk of chronic conditions.
Important key points:
PHYSICAL LITERACY
•involves holistic lifelong learning through movement and physical activity.
PHYSICAL EDUCATION
•educational process to develop specific knowledge, skills, and understanding that
promote physical competence.
PHYSICAL FITNESS
•ability of an individual to perform daily activities efficiently without undue fatigue

2. MENTAL HEALTH – refers to cognitive, behavioral, and emotional well-being. It

is all about how people think, feel, and behave.

3. EMOTIONAL HEALTH – focuses on acceptance and awareness of feelings,

either positive or negative. It also includes your ability to cope effectively with stress
and adapt to change.
STRESS – response of your body and mind to unpleasant or challenging events in
life.
a. DISTRESS- stress that negatively affects you; Negative Stress
b. EUSTRESS- stress that has a positive effect on you; Positive Stress

4. SOCIAL HEALTH – focuses on our relationships between our family, friends,

and peers.

5. SPIRITUAL HEALTH – focuses on our spiritual relationship which can help bring
inner peace. It includes prayer, worship, and meditation.

"Fitness" refers to the condition of being physically healthy and strong,

encompassing a range of activities and disciplines aimed at improving
various aspects of health.
2|Page
II. HEALTH AND SKILL-RELATED FITNESS
COMPONENTS

"Fitness" refers to the condition of being physically healthy and strong,

encompassing a range of activities and disciplines aimed at improving various
aspects of health.
HEALTH-RELATED FITNESS
- focus on factors that promote optimum health and prevent the onset of
disease and problems associated with an activity.
1. Cardio-respiratory Endurance - The ability of the heart and the
lungs to function efficiently and effectively over a prolonged
period of time.
Example: Zumba exercise

2. Muscular Strength - The amount of force that particular

muscle group can generate to work against resistance
Example: Bent-knee curl-ups

3. Muscular Endurance - It is the ability of a muscle group to

perform minimum resistance in a maximum repetition for a
prolonged period of time.
Example: Flexed arm hang

4. FLEXIBILITY - It is defined as muscle suppleness to accommodate the full range

of motion available at a joint.
There are three common types of stretches that people use to increase flexibility:

3|Page
 Dynamic stretching: This refers to the ability to complete a full range of
motion in a particular joint. People use this type of stretch in standard warmup
exercises, as it helps prepare the body for physical activity.
Static-active stretching: This refers to holding the body or part of the body in
a stretched position and maintaining that position for a period of time. One example
of static-active stretching is the splits.
Ballistic stretching: People should only engage in ballistic stretching when
the body is already warmed up and limber from exercise. It involves stretching in
various positions and bouncing.
There are a number of ways to improve flexibility. Having a daily stretching regimen
can be the simplest and most efficient way of achieving whole body flexibility.

5. BODY COMPOSITION –This refers to the relative amount of fats and lean body
tissue or fat free mass (muscle, bones and water) that comprise the body.
Example: Skinfold test

BODY MASS INDEX Low BMI – weight gain should be achieved

BMI= weight in kg Normal BMI – weight maintenance is recommended

height in m2 High BMI – risk of arthritis, diabetes, hypertension, cancer

CLASSIFICATIONS:
Underweight – 18.5 below
Normal – 18.5-24.9
Overweight – 25.0 – 29.9
Obesity (1) – 30.0 and above

SKILL RELATED COMPONENTS OF FITNESS

These are important for success in skills in skillful activities and athletic activities.
 Speed – It is the ability of the body to perform any movements in the shortest
possible time.
Example: 50-meter sprint
 Power – It is the ability to transfer energy into an explosive force that will
cause the body to move as fast or spring about.
Example: Standing long jump or vertical jump (Leg power)
4|Page
  Agility – The ability to move the entire body accurately to a sudden change
of direction.
Example: Shuttle Run
 Balance – The process of orienting yourself in space with involve muscle
reflexes, visual cues and reaction time for the maintenance of equilibrium
(stable of the body). It can either is static (Stay in place) or dynamic balance
(Moving in on place to another)
 Coordination – The ability to shift smoothly the body or parts of the body
from one motion or position to another.
Example: Juggling
 Reaction and movement time – It is the time needed for a muscle group to
move in response to a given stimulus call reflexes.
Example: Ruler drop, wink of the eyes

PRINCIPLES OF PHYSICAL TRAINING:

Adaptation to stress.
 The goal of physical training is to produce long term changes and
improvements in the body functioning.
 To put together an effective exercise program, you should first understand the
basic principles of physical training, including the following
1. Specificity
2. Progressive overload ADAPTABILITY
3. Reversibility
4. Individual differences
SPECIFICITY
Specificity states that the body makes gains from exercise according to how
the body exercises. This principle is important because applying it correctly will allow
one to have a focused, efficient, effective program that will lead to the desired gains.
PROGRESSIVE OVERLOAD
The amount of overload needed to maintain or improve a particular level of
fitness depends on the individual and is determined by four dimensions:
 Frequency → how often (recovery time)
 Intensity → how hard (exercise harder than the normal level)
 Time → how long (depending on the type of activity)
 Type → mode of activity (depends on your fitness goals)
REVERSIBILITY
The body adjust to lower levels of activity the same way it adjusts to higher
levels.

5|Page
 If you must temporarily reduce your training time an option would be
increasing an option would be increasing the intensity to reduce the frequency.
INDIVIDUAL DIFFERENCES
There are limits on the adaptability potential for improvement of any human
body.
Each person responds to training in different ways.

Physical Activity Pyramid

6|Page
LEVEL 1 (step 1):
Moderate Physical Activity: should be performed daily or nearly every day.
Moderate activity involves exercise equal in intensity to brisk walking. It
includes some activities of normal daily living (also called lifestyle activities),
such as yard work (for example, raking leaves or mowing the lawn) and
housework (for example, mopping the floor).
LEVEL 2.1 (step 2):
Vigorous Aerobics: Includes any exercise that you can do for a long time
without stopping and that is vigorous enough to increase your heart rate,
make you breathe faster, and make you sweat. Thus, these activities are
more intense than moderate activities such as brisk walking. Vigorous
aerobics, such as jogging and aerobic dance, are typically continuous in
nature. Like moderate activity, they provide many health and wellness
benefits, and they're especially helpful for building a high level of
cardiorespiratory endurance.

LEVEL 2.2 (step 3):

Vigorous Sport and Recreation: require your heart to beat faster than
normal and cause you to breathe faster and sweat more. As your muscles use
more oxygen, your heart beats faster, and you breathe faster and more
deeply to meet the oxygen demand. Vigorous sport and recreation often
involve short bursts of activity followed by short bursts of rest (as in
basketball, football, soccer, and tennis). When done for at least 20 minutes a
day in bouts of 10 minutes or more at a time, these activities provide similar
fitness, health, and wellness benefits to those of vigorous aerobics. They also
help you build motor skills and contribute to healthy weight management. As
with vigorous aerobics, you can use vigorous sport and recreation to meet
national activity recommendation when you do them for at least 20 minutes a
day on three days a week.
LEVEL 3.1 (step 4):
Muscle Fitness Exercises: Build your strength, muscular endurance, and
power. Muscle fitness exercises include both resistance training (with weights
or machines) and moving your own body weight (as in rock climbing,
calisthenics, and jumping). This type of exercise produces general health and
wellness benefits, as well as better performance, improved body appearance,
a healthier back, better posture, and stronger bones. These exercises can be
used to meet national activity guidelines and should be performed on two or
three days a week.

7|Page
LEVEL 3.2 (step 5):
Flexibility Exercises: According to ACSM, flexibility exercises improve
postural stability and balance. There is also some evidence that flexibility
exercises may reduce soreness, prevent injuries, and reduce risk of back
pain. Flexibility exercises also improve your performance in activities such as
gymnastics and dance. They also are used in therapy to help people who
have been injured. Two examples of flexibility exercise are stretching and
yoga (figure 5.3). To build and maintain flexibility, you should perform
flexibility exercise at least three days a week.
LEVEL 4 (step 5.2):
Avoiding Inactivity: Being sedentary, or inactive, poses a health risk. Just as
you should do 60 minutes of physical activity each day, drawing from the five
types of activity presented in the pyramid, you should also avoid the inactivity
that is common among people who log too much "screen time" on a daily
basis.

Reference
 https://slideplayer.com/slide/5668595/
 https://www.medicalnewstoday.com/articles/best-exercises#dumbbell-rows


https://www.lths.net/cms/lib/IL01904810/Centricity/domain/165/units/Fitness%
20and%20Training%20Concepts.pdf
 https://wa.kaiserpermanente.org/kbase/topic.jhtml?docId=ad1169
 Healthwise Staff Medical Review: Kathleen Romito, MD - Family
Medicine & Rhonda O'Brien, MS, RD, CDE - Certified Diabetes Educator

8|Page