Physical Fitness

is a state of health and well-being and more Example: brisk walking, jogging, biking,
specially, the ability to perform aspects of dancing /zumba, playing sports events or even
sports, occupations and daily activities. Physical doing household chores the whole day.
fitness is generally achieved through proper
c) Flexibility – refers to the range of
nutrition, moderate- vigorous physical exercise,
motion in a joint or group of joints during
and sufficient rest.”
massive movements. Example: stretching of
This is According to the www.wikipedia. your legs at the sides, reaching the floor by your
hands without bending the knees or stretching
Physical fitness is also the ability to perform of your arms overhead while in arch back
daily activity/task effectively, without getting position.
tired and still capable to attend to unexpected
event or activity. Ability to endure stress, d) Muscular Strength – It is the ability of
reduce the risk of health problem and have the our muscles to exert force, typically measured
opportunity to enjoy leisure time activity. in the amount of weight a person can lift or
manipulate. Example: when we pull or push
heavy objects, playing tug of war, performing
exercises using heavy equipment like when you
Based on the Dep-Ed Physical Fitness test
are working - out in a fitness gym with
manual, “the components of Physical Fitness
(dumbbells and barbells) or doing pull-
are The Health Related Fitness and the Skill-
ups/push-ups and curl-ups.
Related Fitness.” There are considered to be
five (5) Health Related Fitness and six (6) Skill e) Muscular Endurance-(Stamina) is the
Related Components. ability of the muscles to exert itself and remain
active for a long period of time. Or the ability of
1. Health Related Fitness consist of
muscle or group of muscles to sustain long
components that have a relationship to good
repetitive execution of movement without
health, these are Body Composition, Cardio-
experiencing tiredness. Example: Long bike
Vascular Endurance Fitness, Flexibility,
riding, swimming or running for several laps,
Muscular Strength, and Muscular Endurance.
mountain climbing.
a) Body Composition – this is used to
describe the percentage of fat, bone water and
muscle in the human body. 2. Skill Related Fitness consist of
components which most affect athletic
b) Cardiorespiratory Endurance – refers to
performance. These are: Agility, Balance,
the efficiency which the body delivers oxygen
Coordination, Power, Speed and Reaction Time.
and nutrients needed for muscular activity and
These components improved performance in
transport waste products from the cells.it is also
sports and motor skill ability.
referred to aerobic endurance enables the
heart, lungs and muscles to do work over a a) Agility –ability to change the direction
longer period of time. of the body in an efficient and effective manner
and to achieve this it requires a combination of CLASSIFICATION
balance, coordination, speed, reflexes, strength
and endurance. Example: Playing sports BELOW 18.5 UNDERWEIGHT
(basketball, volleyball, and tennis), fun games 18.5 - 24.9 NORMAL
(patintero, dodge ball) or dancing.
25.0 - 29.9 OVERWEIGHT
b) Balance –the ability to maintain
equilibrium when stationary or moving (not to 30.0 - ABOVE OBESE
fall over) . Example: standing on one foot,
Exercise and physical activity
walking on a beam or dancing on tiptoes.
are often used interchangeably, according to
c) Coordination – it is our ability to control
www.britannica.com , Physical activity is an
the movement of the body in cooperation with
inclusive term that refers to any expenditure of
the body’s sensory functions (use the senses,
energy brought about by bodily movement via
our sense of sight and hearing ) Example: In
the skeletal muscles; as such, it includes the
playing ball games (volleyball, basketball,
complete spectrum of activity from very low
tennis, or badminton) we have to use your
resting levels to maximal exertion. While;
sense of sight together with the ability of our
motor skills to recover the ball. As well as in Exercise is a component of physical activity. The
dancing, using your sense of hearing to dance to distinguishing characteristic of exercise is that it
the beat. is a structured activity specifically planned to
develop and maintain physical fitness.
d) Power –Is our ability to release
maximum force, relatively a combination of Physical conditioning refers to the
Speed and Strength. it is the maximum amount development of physical fitness through the
of force as fast as possible. Example: leg power adaptation of the body and its various systems
(kicking and jumping) Arm power (throwing, to an exercise program.
punching)
Types of Exercises
e) Speed – Is our ability to perform
specific movements successively within a 1. Isotonic Exercise
shortest period of time. Example: Speed of the
Isotonic Exercise involves putting a constant
Arm (swimming, boxing, arnis etc.) Speed of the
amount of weight or tension on your muscles
Leg (swimming, taekwondo, running, biking
while moving your joints through a full range of
etc.)
motion.
f) Reaction Time – is the interval time
An example is bench-pressing, as the amount of
between the presentation of stimulus and
weight stays the same and your joints bend and
initiation of the muscular response to that
straighten all the way. Squats are another form
stimulus. Example: playing combative sports
of isotonic exercise, using your body weight to
reacting to a gun.
tense the muscles and moving your knees
through their full range of motion.
Benefits of Isotonic Exercise Benefits of Isometric Exercise

• Supports quality of life by building • Requires little time – you can benefit in
range of motion muscles that help with as little as 10 to 30 seconds performed
activities of daily living. regularly.

• Little or no special equipment is • Has a rehabilitative effect on muscles.

required.
• Improves joint flexibility.
• Strengthens muscles.
• May help lower blood pressure
• Improves bone density and reduces risk
of osteoporosis. 3. Isokinetic Exercise

Isokinetic exercise is a type of strength training.

• Boosts cardiovascular health
It uses specialized exercise machines that
Isotonic exercise produce a constant speed no matter how much
effort you expend.
can help strengthen and build muscles so that
you can move through all types of motion with These machines control the pace of an exercise
greater ease. by fluctuating resistance throughout your range
of motion. Your speed remains consistent
despite how much force you exert.
2. Isometric Exercise You can adjust the target exercise speed and
Isometric Exercise is a type of low-impact range of motion to suit your needs. Different
exercise that involves straining your muscles attachments on the machines can
without moving or bending your joints. isolate and target specific muscle groups. You
can use Isokinetic exercise to test and improve
A prime example is holding your body in a plank your muscular strength and endurance.
position – you stay at the top of a push up
without bending your elbows. Benefits of Isokinetic Exercise

Isometric exercises are good for maintaining Isokinetic exercises are often used for
your strength and stability. For instance, if you rehabilitation and recovery since it’s a
train by doing a plank pose, it can help you hold controlled form of exercise. Physical therapists
a plank position for an extended period of time, and occupational therapists use isokinetic
but won't necessarily help you do more machines to help people recover from a stroke,
pushups. an injury, or a medical procedure. Isokinetic
machines can also be used to treat imbalances
in the body that have the potential to cause
injury.
Being able to control the resistance and speed Regular aerobic exercise can also lead to
helps to: increased mobility, weight loss, increased
mental agility, positive self-image, and even
• prevent injury faster healing times. Stamina is also increased
• increase muscle flexibility so that more activities can be participated in,
for longer periods of time, without significant
• control muscle development
fatigue.

Isokinetic exercise

is a form of strength training that can increase

muscle tone, strength, and endurance. It can
also help improve balance and coordination,
and boost metabolism.

4. Aerobics Exercise

Aerobic means “with oxygen,” or “in the

presence of oxygen.” Aerobic exercise is
exercise of low or moderate intensity that is
done for a moderate or longer duration.

It is intended to work more than one muscle or

muscle group. Because muscles need oxygen to
function, the increased muscle activity
associated with aerobic exercise

causes the body to provide more oxygen to the

muscles being used. This causes the heart and
lungs to work harder, and strengthens the lungs
and the entire cardiovascular system.

Aerobic exercise is in contrast to anaerobic

exercise which usually involves intense activity
that is short in duration, such as weight lifting.

Benefits of Aerobics Exercise

The main purpose of aerobic exercise is to

increase overall health and fitness. It also
increases the health and strength of the
heart, lungs, and cardiovascular system.