Physical Education 11: Exercise, Eat and Excel

Physical Education 11
Exercise, Eat and Excel

WELCOME TO THE LAND OF THE PHYSICALLY
FIT PEOPLE
Let us begin our trek to physical fitness. As you walk along the trek, leave a print on your every step.
The RIGHT steps indicate the Skill Related Fitness while the LEFT steps indicate the Health Related
Fitness. Some prints are already provided for you to help your journey. Choose from the box below.
Physical Fitness as Defined
A person who is free from illnesses and can do physical or sports

activities and still has an extra energy to do more activities is
considered to be physically fit. Physical fitness is a combination of
health fitness and body fitness. Health fitness refers to your body’s
ability to fight off diseases. Body fitness, on the other hand, is refers
to the ability to do strenuous physical or sports activities without
getting tired easily. It is not enough for someone to only look good
and feel good in order to be called physically fit. An individual should
also take into consideration his kind of lifestyle including the food he
takes every day because it can lead him to better health.
Health Related Fitness
This is primarily associated with disease prevention and functional

health. Participating in regular health-related fitness helps you
control your weight, prevents diseases and illness, improves mood,
boosts energy and promotes better sleep.
Health Related Fitness Components
1. Body Composition – The combination of all the tissues that make up

the body such as bones, muscles, organs and body fat.
2. Cardiovascular Endurance – The ability of the heart, lungs, blood
vessels, and blood to work efficiently and to supply the body with oxygen.
3. Flexibility – The ability to use your joints fully through a wide range of
motion.
4. Muscular Endurance – The ability to use muscles for a long period of
time without tiring.
5. Muscular Strength – The ability of the muscles to lift a heavy weight or
exert a lot of force one time.
Skills Related Fitness Components
1. Agility – The ability to change body positions quickly and keep the body
under control when moving.
2. 2. Balance – The ability to keep the body in a steady position while
standing and moving.
3. 3. Coordination – The ability of the body parts to work together when you
perform an activity.
4. 4. Power – The ability to combine strength with speed while moving.
5. 5. Reaction Time – The ability to move quickly once a signal to start
moving is received.
6. 6. Speed – The ability to move all or a part of the body quickly.
Specific Components of Physical Fitness
1. Agility –The ability of the individual to change direction or position in space

with quickness and lightness of movement while maintaining dynamic balance.
2. Balance – The ability to control organic equipment neuro-muscularly; a state
of equilibrium.
3. Coordination - The ability to integrate the body parts to produce smooth
motion.
4. Endurance – 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.
5. Flexibility – The quality of plasticity, which gives the ability to do a wide
range of movement
6. Organic Vigor – It refers to the soundness of the heart and lungs
which contributes to the ability to resist disease.
7. Power – The ability of the muscles to release maximum force in
the shortest period of time.
8. Speed – The ability to make successive movements of the same
kind in the shortest period of time.
9. Strength – The capacity to sustain the application of force
without yielding or breaking; the ability of the muscles to exert
efforts against resistance.
Physical Activity and Exercise
Activities done by the skeletal muscles that utilize energy is called

Physical Activity. Activities you are doing at home or in school are
considered to be physical activity. It is classified into 4 domains:
occupational, domestic, transportation, and leisure time.
1. Occupational – These are the activities you do at your work place.
Lifting computers and books, going your friend’s desk or preparing
lunch at the pantry.
2. Domestic – These are the activities you do at home. Washing clothes
and dishes, gardening, carpentry, baking or cleaning the house.
3. Transportation – These are the activities that involves travelling.
Riding a jeepney, tricycle, motorcycle, or bikes.
4. Leisure Time – These are the activities you do during recreational
activities. Playing, swimming, hiking or craft making.
Aerobic, Muscle-strengthening, and Bone-
strengthening Activity
Exercise according to a study by Buckworth and Dishman, is the

“planned, structured, repetitive bodily movements that someone
engages in for the purpose of improving or maintaining physical
fitness or health.
Aerobic Aerobic activities, also called endurance activities, are
physical activities in which people move their large muscles in a
rhythmic manner for a sustained period.
Muscle-Strengthening Activity This kind of activity, which includes
resistance training and lifting weights, causes the body’s muscles to
work or hold against an applied force or weight.
Bone-Strengthening Activity This kind of activity (sometimes called
weight-bearing or weight-loading activity) produces a force on the
bones that promotes bone growth and strength.
Barriers to Physical Activities
We understand the benefits of physical activities to our health specially our body
but there are circumstances when we become lazy in performing physical
activities. Below are some of the barriers that hinder us to do physical activities:
1. Lack of time
2. Social Support
3. Lack of Energy
4. Lack of Motivation
5. Fear of Injury
6. Lack of Skill
7. High Costs and Lack of Facilities 8. Weather Conditions

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Physical Education 11

Exercise, Eat and Excel

A person who is free from illnesses and can do physical or sports

This is primarily associated with disease prevention and functional

1. Body Composition – The combination of all the tissues that make up

1. Agility –The ability of the individual to change direction or position in space

Activities done by the skeletal muscles that utilize energy is called

Exercise according to a study by Buckworth and Dishman, is the

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