PHYSICAL ACTIVITIES TOWARD

HEALTH AND FITNESS 1

Module 4 PHYSICAL FITNESS
and EXERCISE

Introduction

With the current COVID-19 pandemic, it remains important for you to adhere
to healthy movement guidelines to maintain a healthy immune system and build a
strong defense. Engaging in healthy lifestyle and physical activities like walking,
jogging, running, stretching are important to help combat feelings of depression and
anxiety
Regular exercise is one of the best things you can do for your health. It has
many benefits, including improving your overall health and fitness, and reducing your
risk for many chronic diseases. There are many different types of exercise; it is
important that you pick the right types for you.
In this module, you will learn about the components of fitness which is very
vital in setting your objectives towards achieving optimum level of fitness. You will
also learn principles of exercise which is necessary before formulating an exercise
programs.

Learning Outcome
At the end of the module, you will be able to:
 Discuss the benefit of physically fitness activities and exercise.
 Identify the components of physical fitness and the way each component
affects wellness
 Differentiate the different body types.
 Create a 3 minute dance exercise workout.

Learning Content

Everyone desires to have a fit and healthy body. When you are fit and
healthy, you can be productive and efficient. You can have a feeling of well-being
and happiness.
 Being fit does not only mean physically fit. It is more than that. It involves
physical, mental, emotional, and social fitness. A person who is fit in every way has
total fitness. He is well-equipped to live each day to the fullest with eagerness and
enthusiasm. He meets his daily responsibilities without getting too exhausted.

Fitness refers to the quality of being and able and suitable to do a certain task
or demand. Fitness covers physical well-being, balanced mental state, emotional
stability, and spiritual soundness.

Physical Fitness is a positive state of well-being influenced by regular,

vigorous physical activity, genetic makeup, and nutritional adequacy. Two aspects of
physical fitness are health-related fitness and performance-related or motor skill
fitness.

Health habits that aid physical fitness include getting enough of sleep, eating
properly, receiving regular medical and dental care, and maintaining personal
cleanliness. Overeating and eating the wrong kinds of foods; smoking; and drug
abuse, including excessive use of alcohol, can harm health.

A person’s level of physical fitness depends largely on how frequently and

intensely he or she exercises. Most health experts agree that people should exercise
at least three times a week to maintain desirable fitness. Improvement occurs faster
with more frequent exercise.

Components of Physical Fitness

There are two basic components of physical fitness: the health–related and
the skill-related components.

 Health Related Components

It is the ability to work with vigor and pleasure without undue fatigue, with
energy left for enjoying hobbies and recreational activities and for meeting
unforeseen emergencies.

The components of Health-related fitness are a basis from which to

measure our general wellbeing. It is the aim of exercise to improve our
capabilities in each of these areas. Different sports will be more demanding in
some, and less demanding in others, but athletes usually strive to achieve a
reasonable level of health fitness in each area.

1. Cardio-respiratory endurance – the ability of the heart blood vessels and

the lungs to take in and process oxygen in the body. It draws both from cardio
respiratory fitness and muscular endurance and reflects on how long one can
sustain and given physical activity.
 Cardio respiratory fitness is defined by the heart and lungs’ ability to
deliver nutrients and oxygen to the cells of the body and in the same manner
its capacity to remove metabolic wastes, such as carbon dioxide.

2. Strength – the ability of the muscles exert force against a resistance.

3. Muscular endurance – the ability of the muscles to exert repeated muscular

contraction against a resistance for a long period of time.

4. Joint flexibility – the ability of the joints to move throughout the full range of
movement.

5. Body composition – is defined as the percentage of fat, muscle, and bone in

the body. Body composition will typically be displayed as either a percentage
of fat (body fat percentage or %fat) or as a percentage of lean body mass
(LBM). Body composition is more accurate indicator of overall fitness than
using a person’s body weight.

The ideal range for college-aged females is 18-23 percent body fat and
12-18 percent body fat for college-aged men. Essential fat is that fat which is
necessary for normal physiological functioning. If a female gets below 11-13
percent of essential body fat, she typically experiences hormonal disturbances
and many have menstruation cessation. Essential fat for men is around 3
percent body fat.

Body Mass Index or BMI is a simple way to determine if your body

weight falls within a healthy range. A BMI over 25 is considered overweight
and a BMI over 30 is considered obese. A higher BMI may indicate you are at
an elevated risk for heart disease, Type 2 diabetes, and most of the
conditions related to obesity. Underweight is a BMI of 18.5 or below.

weight∈ kilograms
BMI =
height ∈meters squared

 Performance/Skill related Components

It is related to the quality of one’s movement skill.

1. Speed – the ability to make successive movements of the same kind in the
shortest possible time.

2. Power – the ability of the muscles to release maximum force in the shortest
possible time.
 3. Agility – the ability to change positions, movements, or direction with
quickness and lightness.

4. Balance – the ability to control and maintain positions or movement of the

body. It is the state of equilibrium.

5. Static balance – the ability to maintain one’s equilibrium fixed position.

6. Dynamic balance – the ability to maintain one’s equilibrium while the body is
in motion.

7. Coordination – the ability to maintain harmonious functioning of muscles in

producing complex movements.

8. Reaction time – the ability to react to the interval of time between the signal
to respond (stimulus) and the beginning of the response.

The Three Somatotype Body Type

Somatotype is a quantification of the shape and composition of the human
body. Learn your somatotypes to better understand your weight loss potential
according to Stacy T. Sims, PhD (2016).

Most of us can slot our overall build into one of three general categories
(recognizing that there are a wide variety of shapes and sizes even within these
categories).

Body composition is liberating because it gives you something to focus on in a

good way—lean body mass. No matter what the scale says, if you're in a healthy
body-composition range, you're all good! Your ideal body composition depends on
your goals. If you're a competitive athlete, your aim is likely the lower end of the
body-fat percentage scale (again, taking your somatotype into consideration), but
remember that you are never gunning for zero fat, and lower is not always better.

Women naturally have more fat than men, as we have a greater amount of
essential fat (fat needed for bodily functions, from forming reproductive tissue to
aiding the absorption of vitamins consumed in different foods). The body-fat ranges
for optimal health are 14 percent to 30 percent for women and 6 percent to 25
percent for men. Don't get too hung up on trimming every little ounce, however. If
you're at the lower end of the body-fat spectrum but your fitness level falls under
general fitness or athlete, you're not going to gain performance benefits by focusing
on fat loss. And you might just make yourself sick.

So first, start by identifying your body type. Here's how to begin:

 1. Ectomorph
You tend to be long limbed and not particularly muscular. You can be "skinny
fat," meaning you're a relatively low weight and/or small size yet still have high body
fat.

Ectomorphs are the body type that is the most resistant to weight gain
because of a fast metabolism. In other words, ectomorphs are often able to overeat
while gaining little or even no weight. People with this body type have little
observable body fat, are only lightly muscled, and have a small frame (and joints).
Basically, your genetic makeup limits your ability to put on muscle mass. When
training, focus on power and resistance training to build strength.

To maximize body composition (lean-mass gain, body-fat loss) as an

ectomorph, eat good-quality fats with moderate protein intake of 25 to 30 grams per
meal (four meals per day if you have a pre-training mini-meal) along with good-
quality carbohydrates. On non-training/exercising days, skip the pre-training and
morning snack: Breakfast is hearty enough to carry you through to lunch. If you have
afternoon snacks, you may want to make your dinner intake a bit lighter than what is
written here.

2. Mesomorph
You find it super easy to build muscle mass, and you are generally
proportionally built.

Mesomorphs can lose and gain weight easily, are able to build muscle
quickly, and usually boast an upright posture. This body type tends to have a long
torso and short limbs. Women with a mesomorph body type are strong and athletic.
Mesomorphs excel in explosive sports that is, sports calling for power and speed.
The reason for this talent lies in the type of muscle mesomorphs possess.
Mesomorphs have a higher percentage of fast-twitch fibers and will gain muscle
mass more quickly than any other body type. Basically, your genetic makeup suits
power and strength. For training, focus on moderate endurance training, high-
intensity interval training (HIIT), and plyometric. You can add in Pilates or yoga to
lengthen with strength.

To maximize body composition (lean-mass gain, body-fat loss) as a

mesomorph, eat good-quality fats with moderate carbohydrates and consider timing
your protein and branched-chain amino acid (BCAA) intake. On
non-training/exercising days, skip the pre-training snack and just have the green tea
or coffee in the afternoon. Eat your usual pre-dinner and evening snacks.

3. Endomorph
You are generally softer and rounder and tend to store fat easily.

Endomorphs are the body types that are most likely to feel like they drew the
short straw. Endomorphs naturally tend to have curvy, fuller figures and struggle to
keep their body-fat percentage in check. The most difficult challenge for endomorphs
is perhaps to find out that they are in fact an endomorph. Once you know you are an
endomorph, you know that you were born this way. It can be difficult to come to the
realization that you are likely to gain weight very easily.

You have the type of metabolism that is not forgiving. However, this doesn't
mean you are destined to be overweight or even obese. As an endomorph, you have
to make a conscious, concerted effort to do the things your body should be doing for
you automatically. If your body isn't instinctively telling you to move more, you have
to make sure that exercise is part of your daily routine. If your metabolism is slow,
you need to eat the right foods that will fire up your metabolism. Training-wise, high-
intensity activities such as HIIT and CrossFit are great, as are weight training and
moderate endurance training. As an endomorph, eat good-quality fats and protein
and limit your carbohydrate intake to maximize body composition (lean-mass gain,
body-fat loss) and to control insulin and blood sugar. On non-training/exercising
days, have a flat-belly breakfast within 45 minutes of waking up and skip the pre-
and post-training snacks. Be sure to temper your afternoon snack to your appetite.
Components of an Exercise Session
The sequence of an exercise session should be as follows: warm-up, easy
optional stretch, workout, cool-down, and stretch again with more intensity for
increased flexibility.

Warm-up
First and foremost, to prepare the body and increase the comfort level for a
workout, a warm-up is crucial. The purpose of the warm-up is to prepare the body
and especially the heart for the more vigorous work to come. The warm-up should
increase the body temperature, increase heart rate, increase blood flow to the
muscles that will be used during workout, and include some rhythmic movement to
loosen muscles that may be cold and/or tight. A warm-up should raise the pulse from
a resting level to a rate somewhere near the low end of the recommended heart rate
training zone. Beginning vigorous exercise without some kind of warm-up is not only
difficult and mentally, but it can also contribute to musculoskeletal injuries.

Pre-Stretch
It is important to warm-up the muscles that will be used during the workout.
Use caution when stretching prior to the workout, holding the stretches for a brief
time and not stretching with much intensity. Stretching prior to the workout is
optional. The time to stretch for increased flexibility seems to be when the muscle is
warmest, which is typically after the activity.

Workout
When doing an exercise session, the aerobic component should be from
fifteen minutes to sixty minutes, depending on the individual’s fitness level and goals.
A gradual increase in intensity and duration is recommended for beginners. It is
important to pay attention to your body’s signals to slow down or perhaps stop.

Cooldown and Stretch

After aerobic exercise session, heart rate should be lower gradually by slowly
reducing the intensity of the exercise. Sudden stops are not recommended and can
lead to muscle cramps, dizziness, and blood pooling in the legs. After gradual
cooldown such as walking, static stretching of the muscle groups is needed and
highly recommended. When muscle core and body core temperature are elevated, it
is an optional time to stretch for increased flexibility. Warmer muscle core
temperature increases the pliability of the muscle, allowing it to lengthen better.
Principles of Exercise
Practicing the basic exercise principles is crucial for you to develop an
effective fitness training program.

1. Progression
The intensity and duration of exercise must gradually increase to improve
your fitness level. A good guideline for improvement is a 10 percent gain at specified
intervals.

2. Regularity
To achieve effective training, you should schedule workouts in each of the first
four fitness components at least three times a week. Regularity is also key in resting,
sleeping, and following a good diet.

3. Overload
The workload of each exercise session must exceed the normal demands
placed on your body to bring about a training effect.

4. Variety
Changing activities reduces the boredom and increases your motivation to
progress.

5. Recovery
You should follow a hard day of training for a given component of fitness by
an easier training or rest day for that component. This helps your body recover.
Another way to promote recovery is to alternate the muscle groups you exercise
every other day, especially when training for strength and muscle endurance.

6. Balance
To be effective, a fitness program should address all the fitness components,
since overemphasizing any one of them may detract from the others.

7. Specificity
You must gear training toward specific goals. For example, Soldiers become
better runners if their training emphasizes running drills and techniques. Although
swimming is great exercise, it will not improve a two-mile-run time as much as a
coordinated running program does.

8. Frequency, Intensity, Time, Type (FITT)

To succeed in any fitness-training program you undertake, you must track
your frequency, intensity, time, and type of exercise (FITT).

Frequency

Frequency is the number of workouts you perform each week. A basic

guideline is three to five cardiovascular workouts, two to three strength
workouts, two to five calisthenics workouts, and three to six flexibility workouts
weekly.

Intensity

Intensity is how hard you work out. You can measure intensity by
something called RPE (Rating of Perceived Exertion), which is a
psychological

scale and reflects how hard the workout feels to you. The most commonly
used indicator of your workout intensity is your heart rate. Ideally, you should
stay within a productive heart-rate zone. You can use your age to find your
Target Heart Rate (THR).

How to find your THR?

• Your maximum heart rate (MHR) is approximately 220 minus your age
• Your lowest target heart rate is equal to MHR 3 .60
• Your highest target heart rate is equal to MHR 3 .85. Your THR zone is
between the lowest and highest THR calculated above. As you begin your
exercise routine, your heart rate should be on the lower end of your THR
zone. Exercising above the zone increases your risk of injury and reduces
your ability to perform optimally. Easy Versus Hard Exercise in moderation.
Never exercise a particular muscle group hard (at a high intensity or for a long
time) two days in a row. You should always follow a hard workout with a light
day or a day off. For the best development, more is not always better.

Time

Like intensity, the time you spend exercising depends on the type of
exercise you are doing. At least 20 to 30 continuous minutes of intense
exercise will improve cardiorespiratory endurance. For muscular endurance
and strength, exercise time equals the number of repetitions you do. For the
average person, eight to 12 repetitions with enough resistance to cause
muscle failure will improve both muscular endurance and strength. As you
progress, you will make better strength gains by doing two or three sets of
each resistance exercise. Use flexibility exercises or stretches for varying
times, depending on the objective of the session. While warming-up before a
run, for example, hold each stretch for 10 to 15 seconds. To improve
flexibility, stretch during your cool-down as well, holding each stretch for 30 to
60 seconds. If flexibility improvement is your goal, devote at least one session
per week to developing that component.

Type

Type refers to the kind of exercise you perform. When choosing the
type, consider the principle of specificity. For example, to improve your level
of CR fitness (the major fitness component in the two-mile run), do CR types
of exercises. The basic rule is that to improve performance, you must practice
the particular exercise, activity, or skill you want to improve. For example, to
be good at push-ups, you must do push-ups. No other exercise will improve
push-up performance as effectively.

Examples of exercise plans based on the FITT principle

Frequency 4-5 times a week

Intensity 3 kilometers (100 meters per minute)
Type For the heart: brisk walking
Time 30 minutes (15 minutes to and fro)

Frequency 4-5 times a week

Intensity 3 kilometers (100 meters per minute)
Type For the heart: brisk walking
Time 30 minutes (15 minutes to and fro)