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    Lesson 3 Physical Fitness

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    This document discusses physical fitness and defines it as the ability of the body's systems to work efficiently to allow healthy functioning and activities of daily living. It identifies the key components of physical fitness as including cardiorespiratory endurance, muscular strength, endurance and flexibility. The document distinguishes between physical activity, defined as any body movement requiring energy, and exercise, which is planned, structured and repetitive movement intended to maintain or improve fitness. Both physical activity and exercise are important for achieving and maintaining a physically active lifestyle.

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    Lesson 3 Physical Fitness

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    yzabellebalanondelossantos
    16 views13 pages
    This document discusses physical fitness and defines it as the ability of the body's systems to work efficiently to allow healthy functioning and activities of daily living. It identifies the key components of physical fitness as including cardiorespiratory endurance, muscular strength, endurance and flexibility. The document distinguishes between physical activity, defined as any body movement requiring energy, and exercise, which is planned, structured and repetitive movement intended to maintain or improve fitness. Both physical activity and exercise are important for achieving and maintaining a physically active lifestyle.

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    This document discusses physical fitness and defines it as the ability of the body's systems to work efficiently to allow healthy functioning and activities of daily living. It identifies the key components of physical fitness as including cardiorespiratory endurance, muscular strength, endurance and flexibility. The document distinguishes between physical activity, defined as any body movement requiring energy, and exercise, which is planned, structured and repetitive movement intended to maintain or improve fitness. Both physical activity and exercise are important for achieving and maintaining a physically active lifestyle.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    16 views13 pages

    Lesson 3 Physical Fitness

    Uploaded by

    yzabellebalanondelossantos
    This document discusses physical fitness and defines it as the ability of the body's systems to work efficiently to allow healthy functioning and activities of daily living. It identifies the key components of physical fitness as including cardiorespiratory endurance, muscular strength, endurance and flexibility. The document distinguishes between physical activity, defined as any body movement requiring energy, and exercise, which is planned, structured and repetitive movement intended to maintain or improve fitness. Both physical activity and exercise are important for achieving and maintaining a physically active lifestyle.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 13

    IMMACULATE CONCEPTION POLYTECHNIC

    Sta. Maria, Bulacan, Philippines, Inc.


    Marian Road, Poblacion, Santa Maria, Bulacan

    Lesson 3:
    Physical Fitness
    In this lesson, you are going to learn the
    different concepts commonly associated with
    Physical Education and Physical Fitness.

    At the end of this module, you will be able to:


    a. know the definition of Physical Fitness
    b. identify the importance of Physical Fitness in
    our daily living
    c. compare the difference of Physical Activity
    and Exercise
    Physical Fitness
    Physical Fitness refers to the ability of your body
    systems to work together efficiently to allow you to be
    healthy and perform activities of daily living. Being
    efficient means doing daily activities with the least effort
    possible.
    A fit person is able to perform schoolwork, meet
    home responsibilities, and still have enough energy to
    enjoy sport and other leisure activities. A fit person can
    respond effectively to normal life situations, such as
    raking leaves at home, stocking shelves at a part-time
    job, and marching in the band at school. A fit person
    can also respond to emergency situations – for
    example, by running to get help or aiding a friend in
    distress.
    The Parts of Physical Fitness
    Physical fitness is made up of 11 parts – 6 of them
    health related and 5 skill related. All of the parts are important
    to good performance in physical activity, including sports. But
    the 6 are referred to as contributing to health-related physical
    fitness because scientists in kinesiology have shown that they
    have shown that they can reduce your risk of chronic disease
    and promote good health and wellness. These parts of fitness
    are body compositions, cardiorespiratory endurance, flexibility,
    muscular endurance, power, and strength. They also help you
    function effectively in daily activities.

    As the name implies, skill-related physical fitness


    components help you perform well in sports and other activities
    that require motor skills. These parts of fitness are speed,
    balance, agility, coordination, and reaction time.
    Physical Activity vs. Exercise

    Now you know what physical fitness is all


    about, it is important to know how you can
    achieve and maintain it in your life. Physical
    activity and exercise are the key ingredients to
    keeping a physically active and fit lifestyle. Both
    may seem the same but, their actual functions
    are different.
    Physical Activity
    Physical Activity is movement that is carried out
    by the skeletal muscles, that requires energy. In
    other words, any movement one does is actually
    physical activity.

    It is also defined as movement that involves


    contraction of your muscles. Any of the activities
    we do throughout the day that involve movement
    – housework, gardening, walking, climbing stairs
    – are examples of physical activity.
    Exercise
    Exercise is a specific form of physical activity –
    planned, purposeful physical activity performed
    with the intention of acquiring fitness or other
    health benefits, says David Basset, Jr., PhD, a
    professor in the department of exercise, sport,
    and leisure studies at the University of
    Tennessee, Knoxville. Working out at a health
    club, swimming, cycling, running, and sports, like
    golf and tennis, are all forms of exercise.

    Exercise, however, is planned structured,


    repetitive and intentional movement intended to
    improve or maintain physical fitness. Exercise is
    a subcategory of physical activity.
    Physical Activity and Exercise:
    Understanding the Difference
    Most daily physical activity is considered light to
    moderate intensity. There are certain health benefits that
    can only be accomplished with more strenuous physical
    activity, however. Improvement in cardiovascular fitness
    is one example. Jogging or running provides greater
    cardiovascular benefit than walking at a leisurely pace,
    for instance. Additionally, enhanced fitness doesn’t just
    depend of what physical activity you do, it also depends
    on how vigorously for how long you continue the activity.
    That’s why it’s important to exercise within your target
    heart range when doing cardio, for example, to reach a
    certain level of intensity.
    Physical Activity and Exercise:
    Understanding the Intensity
    How can you tell if an activity is considered
    moderate or vigorous in intensity? If you can talk
    while performing it, it’s moderate. If you need to
    stop to catch your breath after saying just a few
    words, it’s vigorous. Depending on your fitness
    level, a game of doubles tennis would probably be
    moderate in intensity, while a singles game would
    be more vigorous. Likewise, ballroom dancing
    would be moderate, but aerobic dancing would be
    considered vigorous. Again, it’s not just your
    choice of activity, it’s how much exertion it
    requires.
    Physical Activity and Exercise:
    Components of Physical Fitness

    Research provides significant evidence that ALL


    physical activity positively contributes to overall
    health and well-being. Exercise also assist with
    the improvement of physical fitness.
    Ideally, an exercise program should include
    elements designed to improve each of these
    components:

    ﹡ Cardio-respiratory Endurance
    Enhance your respiratory endurance – your
    ability to engage in aerobic exercise – through activities
    such as brisk walking, jogging, running, cycling,
    swimming, jumping rope, rowing, or cross-country
    skiing. As you reach distance or intensity goals, reset
    them higher or switch to a different activity to keep
    challenging yourself.
    ﹡ Muscular Strength
    You can increase muscular strength most
    effectively by lifting weights, using either free weights
    like barbells and dumbbells or weight machines.

    ﹡
    ﹡ Muscular Endurance
    Improve your endurance through calisthenics
    (conditioning exercises), weight training, and
    activities such as running or swimming.

    ﹡ Flexibility
    Work to increase your level of flexibility
    through stretching exercises that are done as part of
    your workout or through a discipline like yoga or
    pilates that incorporates stretching.
    While it’s possible to address all of these
    fitness components with a physically active
    lifestyle, an exercise program can help you
    achieve even greater benefits.

    Increasing the amount of physical activity


    in your everyday life is a good start – like
    parking a few blocks from your destination to
    get in some walking. But to really achieve
    fitness goals, you’ll want to incorporate
    structured, vigorous activities into your
    schedule to help you attain even more of your
    fitness and health goals.

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