PHYSICAL
FITNESS
Prepared by: JAY O.TOMON
WHAT IS PHYSICAL
FITNESS?
PHYSICAL FITNESS
is the ability to perform one’s daily task
efficiently without undue fatigue but with extra
“reserve” in case of emergency.
Being physically fit means being able to
perform one’s daily task efficiently without undue
fatigue and still have an extra energy to enjoy
leisure activities and/or meet emergency demands.
CONCEPT OF
PHYSICAL FITNESS
CONCEPT OF PHYSICAL FITNESS
• Organic Vigor – refers to the soundness of the
heart and the lungs, which contributes to the
ability to resist disease.
• Endurance – is the ability to sustain long-
continued contractions where a number of
muscle group are used; the capacity to bear or
last long in a certain task without undue fatigue.
CONCEPT OF PHYSICAL FITNESS
• Strength – is the capacity to sustain the
application of force without yielding or breaking;
the ability of the muscle to exert effort against
the resistance.
• Power – refers to the ability of the muscle to
release maximum force in a shortest period of
time.
CONCEPT OF PHYSICAL FITNESS
• Flexibility – it is the quality of plasticity, which
gives the ability to do a wide range of
movements.
• Agility - is the ability of an individual to change
direction or position in space with the quickness
and lightness of movement.
CONCEPT OF PHYSICAL FITNESS
• Balance - is the ability to control organic
equipment neuro-muscular; a state of
equilibrium.
• Speed - is the ability to make successive
movements of the same kind in the shortest
period of time.
COMPONENTS OF
PHYSICAL EDUCATION
• Health-related Fitness
• Performance Related
Fitness
HEALTH-REL ATED
FITNESS
HEALTH-REL ATED FITNESS
Health-related Fitness is a function
of body’s adaptation to exercise. It
could be developed and maintain
through the regular and proper
exercise program.
HEALTH-REL ATED FITNESS
1.Muscular Strength
2.Muscular Endurance
3. Cardio Vascular Endurance
4.Flexibility
5.Body Composition
HEALTH-REL ATED FITNESS
Muscular Strength
refers to the ability of the muscle to exert
maximum effort in brief duration.
Isotonic Contraction
are voluntary are contraction in which
muscle shorten or lengthen alternately.
HEALTH-REL ATED FITNESS
HEALTH-REL ATED FITNESS
Isometric Contractions
are another type of contractions in which
the muscle is contracted against an immovable
resistance. The exercise provides maximum
contraction of muscle; however, there is no
observed movement during the exercise. This are
done for about 5 minutes.
HEALTH-REL ATED FITNESS
HEALTH-REL ATED FITNESS
Isokinetic Contractions
are similar to isotonic contractions but the
muscle is exposed to fixed machine with variable
degrees of resistance. Through the range of
movement, resistance is equal to the force
applied.
HEALTH-REL ATED FITNESS
MUSCUL AR ENDURANCE
refers to the ability of the muscle to endure
a sub maximal effort for a prolonged period of
time. Performing a strength exercise such as
push-up over a long period of time or performing
the same exercise for many continuous
repetitions is a demonstration of muscular
endurance.
FLEXIBILITY
is the ability of the muscles and joints
to go through a full range motion. Flexibility
reduces the risk of injury, enhances
performances and prevents muscle soreness.
TYPES OF
STRETCHING ( BASIC
METHODS USED TO
DEVELOPED JOINT
FLEXIBILITY)
TYPES OF STRETCHING
1.Ballistic Stretching
2.Static Stretching
3.Dynamic Stretching
TYPES OF STRETCHING
1. Ballistic Stretching – Ballistic stretching uses
muscle contractions to force muscle elongation
bobbing (i.e. up and down) movement quickly
elongates the muscle with each repetition; the
bobbing also activates the stretch reflex
response (Nelson & Kokkonen, 2007).
TYPES OF STRETCHING
TYPES OF STRETCHING
2. Static Stretching – This involves slowly
stretching a segment of the body to the farthest
point and holding the position for at least 15-30
seconds. This type of stretching is fairly
endorsed by many physical educators and
exercise psychologists because stretch in easy
and pain free and the risk of injury is very
minimal.
TYPES OF STRETCHING
3. Dynamic Stretching – is the use of a muscle’s
own force production and the body’s momentum
to take a joint through the full available range of
motion (Clark & Lucett, 2010).
TYPES OF STRETCHING
BODY COMPOSITION
refers to the proportion of lean body mass
to fat body mass. It stresses one’s elative
fatness or leanness in relation to height. In
recent years, body composition has gained wide
acceptance in exercise science as one of the
components of health-related fitness.
BODY COMPOSITION
Somatotyping or body typing is a system of
classifying an individual according to the shape
of the body. It was developed by Sheldon during
1940’s and 1950’s.
1.ectomorph
2.mesomorph
3.endomorph
BODY COMPOSITION
1. An ectomorph body
type is characterized as
lean and small body build
with greater surface area
to mass ratio. Bone size is
relatively small with
slender limbs and low
muscle mass.
BODY COMPOSITION
2. A mesomorph body type
has a relative
predominance of muscles.
The bones are usually
large and heavy with
massive limbs, thus
contributing to greater
weight than the
BODY COMPOSITION
3. An endomorph body
type is characterized by
relative predominance of
soft roundness and large
digestive viscera. There is a
greater percent of body fat
when compared to lean
body mass.
BODY COMPOSITION
PERFORMANCE
REL ATED FITNESS
PERFORMANCE REL ATED FITNESS
It refers to the quality of one’s movement skill. It
includes general components namely:
1.Balance - is the ability to maintain equilibrium
in relation in change the body position. It can
be categorized into static and dynamic
balance Static Balance.
PERFORMANCE REL ATED FITNESS
2. Coordination is the harmonious working
relationship between the skeletal muscle and
nerves in one aspect of movement. Hand-eye
coordination is demonstrated in certain sports
skills such as catching, passing, dribbling or
volleying a ball.
PERFORMANCE REL ATED FITNESS
3. Agility is the ability of an individual to quickly
shift change direction of the body from one point
to another.
4. Speed is the ability to make successive
movements of the same kind in the shortest
period of time.
PERFORMANCE REL ATED FITNESS
5. Power refers to the ability of the muscle to
release maximum force in a shortest period of
time. It is a product of both speed and strength
as seen in many sport activities such as track and
field and weightlifting.
BENEFITS OF
PHYSICAL FITNESS
BENEFITS OF PHYSICAL FITNESS
1. Vitality – Muscles are basic for all body action.
They increase in strength with activity and deteriorate
form lack of it. Fit muscles use less energy to perform
the same task, leading to an increase in vitality.
2. Posture – A physically fit person is able to
maintain his general postural alignment better than
one weak musculature. Good fitness as a program
stresses the development od antigravity muscles,
which maintains good abdominal wall and the arm and
BENEFITS OF PHYSICAL FITNESS
3 Relieves low back pain - A lack of physical
activity has been found to be major cause for some
cases of pain in the lower back.
4. Retards Aging Process – Continued
participation in regular exercise of the proper
amount and severity is of considerable value in
postponing that usually takes place as a person
grows old.
BENEFITS OF PHYSICAL FITNESS
5. Physical Fitness and Ability to Meet
Emergencies – The body that is accustomed to
sedentary living can usually operate ineffectively
even through it is operating at near maximum
effort.
6. Neuromuscular Skill - The smooth, efficient
coordination of the muscular system is improved as
a result of regular participation in physical activity.
BENEFITS OF PHYSICAL FITNESS
7. Relaxation – Overactive minds and underactive
bodies often need physical outlets for accumulated
emotional and muscular tension that seems to be
relieved by the action of the skeletal muscle.
8. Improvement of Personality and Social Skills -
Participation in games and sports aids in improving
the personality and in developing desirable social
skills.
BENEFITS OF PHYSICAL FITNESS
9. Mental fitness – Because the mental and
physical relaxation that often results from physical
activity, regular exercise is thought by many to be
of considerable value in aiding the natural mental
processes to function with increase efficiency.
10. General Growth - The physically fit person
usually possesses a high degree of general
resistance, which enables him in successfully
avoiding minor illness.
QUESTIONS?
