MODULE 2

PHYSICAL FITNESS
AND
PHYSICAL WELLNESS
ACTIVITIES TOWARDS HEALTH AND
FITNESS
LEARNING OUTCOMES
• Define and explain aspects of physical fitness
and wellness
• List
\ several factors that impact physical fitness
• Explain what it means to live healthily
• Select appropriate physical activities and
perform them safely in order to maintain a
healthy lifestyle; and
• Create a physical fitness personal plan and a
wellness plan for healthy living
• Physical Fitness refers to your body
systems’ capacity to function effectively
together to allow you to be healthy and perform
daily living activities. Being physically fit means
completing everyday tasks with the minimum
possible effort.

• A fit person can do school work, due duties at

home, and have enough time to enjoy sports
and other leisure activities.
• According to the MIT Medical
Center for Health Promotion and
Wellness (n.d.), “physical fitness
is to the human body what
fine-tuning is to an engine.
• Physical fitness involves the
performance of the heart and lungs and
the muscles of the body.
• also affects what we can do with our
minds, fitness influences to some degree
qualities such as mental alertness and
emotional stability.
 Duffy (2017) observes that when you are fit,
you have:

1. Energy to do what is
important to you and
to be more productive.
Duffy (2017) observes that when you are fit,
you have:

2. Stamina and a positive outlook to

handle the mental challenges and
emotional ups and downs of
everyday life and deal with stress
Duffy (2017) observes that when you
are fit, you have:

3. Reduced risk for many

health problems, such as heart
disease, cancer, diabetes, and
osteoporosis
Duffy (2017) observes that when you
are fit, you have:

4. The chance to look

and feel your best.
Duffy (2017) observes that when you
are fit, you have:

5. Physical strength and

endurance to accomplish
physical challenges.
Duffy (2017) observes that when you
are fit, you have:

6. A better chance for a

higher quality of life and
perhaps a longer life, too.
Looking fit does not automatically mean being fit. Given the
many aspects of health and wellness, it is important to see
physical fitness from a more holistic perspective. When you
follow your physical fitness program, it is important to
remember that health is an individual attribute that varies
from person to person.
• Age
• Sex These are some factors that influence it.
• Heredity There is nothing you can do about the
• Lifestyle first three factors, but it’s within your
• Patterns control to modify and improve the other
• Exercise and factors if you only desire so.
• Eating Habit
COMPONENTS OF PHYSICAL FITNESS

1. HEALTH – RELATED COMPONENTS

2. SKILLS – RELATED COMPONENTS
The Eleven (11) Component of Physical Fitness

Health-related fitness
- is fitness programs that are prescribed to improve
the general health of the individual.
- Is the ability to become and stay healthy.
- are the lowest fitness requirements for keeping
good health, reducing the risk of chronic illnesses,
and decreasing muscular-skeletal injuries.
 The five components of physical fitness
related to health include:
1. Cardiorespiratory endurance;
2. Muscular endurance;
3. Muscular strength;
4. Body composition; and
5. Flexibility.
____1. The fat and nonfat components
of the human body, which are
important in assessing recommended
body weight.

Body composition
2. The ability of a joint to
move freely through its full
range of motion.

Flexibility
3. The lungs, heart, and blood vessels
capacity to supply the cells with enough
quantities of oxygen to meet the demands
of sustained physical exercise.

Cardiorespiratory endurance
4. The ability of a muscle to
exert maximum force against
resistance.

Muscular strength
5. The capacity of the muscle
to exercise force continuously
over time.

Muscular endurance
The Eleven (11) Component of Physical Fitness

Motor-skill-related fitness are

fitness programs that are used to
improve
athletic ability.
- It enhances one’s performance in
athletic or sports events.
Skill-related fitness components consist
of:
1. Agility
2. Balance
3. Coordination
4. Power
5. Reaction time
6. Speed
1. The capacity to apply
full power in as short a
time as possible.
POWER
2. The capacity to rapidly and
efficiently move and change
the body's direction and
position while under control.
AGILITY
3. The capacity to move
rapidly across the ground or
grab or throw the legs and
arms instantly.
SPEED
4. The ability to effectively
and efficiently control two
or more body parts.

COORDINATION
5. The ability to respond
rapidly to stimuli.

REACTION TIME
6. The power to stand upright
or remain in control of body
movements, whether stable or
moving.
BALANCE
 Defining Wellness

Wellness
- is the act of consistently practicing
healthy habits to achieve better
physical and mental health results
Wellness matters as everything we do and
every emotion we feel is connected to our
well-being. Our well-being, in effect, strongly
influences our behavior and emotions. It's like
in a constant loop. Thus, all of us need to
reach optimal wellness to decrease tension,
reduce the likelihood of illness, and ensure
positive relationships.
 Defining Wellness
Wellness
- According to The World Health
Organization, wellness is "...a state of
complete physical, mental, and social
well-being, and not merely the
absence of disease or infirmity
 9 DIMENSIONS OF WELLNESS
1. EMOTIONAL WELLNESSS
2. ENVIRONMENTAL WELLNESS
3. FINANCIAL WELLNESS
4. INTELLECTUAL WELLNESS

5. OCCUPATIONAL WELLNESS
6. PHYSICAL WELLNESS
7. SEXUAL WELLNESS
8. SOCIAL WELLNESS
9. SPIRITUAL WELLESS
 1. Emotional Wellness
✔This dimension is about
understanding your
feelings, coping with
problems and stress
effectively.
 2. Environmental Wellness
✔This dimension helps us
to live in harmony with
our surroundings by
doing something to
preserve it.
 3. Financial Wellness

✔ This relates to the process

of learning how to
handle your financial
expenses effectively.
 4. Intellectual Wellness
✔This involves keeping an
open mind as you come
across new ideas and
improving your knowledge
further.
5. Occupational Wellness
✔This dimension of
wellness encourages
personal fulfillment and
enrichment of one's life
through work.
 6.Physical Wellness
✔This relates to
keeping a safe body
and finding treatment
when appropriate.
 7. Sexual Wellness
✔This applies to the individual's
active involvement in his or
her life health. by discussing
the various issues
surrounding sexuality and
sexual
 8.Social Wellness
✔This applies to the individual's
active involvement in his or
her community, by discussing
the various issues in terms of
social
 9.Spiritual Wellness
✔ This helps you to develop a set
of spiritual values that will help
you achieve purpose and
meaning. and is equally
important in pursuing optimum
health.
 IMPORTANT NOTE:
•Each dimension of wellness
is interconnected with
another, and is equally
important in pursuing
optimum health.
 TRAINING CONCEPTS
AND METHODOLOGIES
PRINCIPLES IN MAKKING
FITNESS PROGRAM
1. SPECIFICITY
2. OVERLOAD
3. PROGRESSION
4. REVERSIBILITY
1. SPECIFICITY - The training must
be customized to
the needs of the
sport in order to
improve fitness in
the affected body
parts.
2.OVERLOAD - Only by training
more than usual
can fitness be
enhanced. You
must exert
considerate effort.
3.PROGRESSION - Start slowly and
then gradually
increase the
amount of
exercise you
perform, while
maintaining
overloading.
4.REVERSIBILITY - Any adaptation that
occurs as a result of
exercise will be
reversed when you
cease training. You will
lose fitness if you take
a break or do not
workout frequently
enough.
Use the FITT principles to add detail to
your fitness program planning:

1.FREQUENCY Decide how often you would like to

train.
2. INTENSITY Choose how hard you want to work out.
3. TIME Choose how long you will train.
4. TYPE Choose which training techniques to
employ.
WELLNESS ACTIVITY
INSTRUCTIONS: RUBRICS:
RELEVANCE TO THE TOPIC 10PTS.
1. Each group will going to PROPER EXECUTION 10PTS.
CREATE your UNIQUE – SYNCHORIZED MOVEMENTS 10PTS.
TOTAL 30PTS.
“GROUP NAME”. ____________________________________
2. Each group will perform any ___________

types of exercises that shows

Health Related Fitness or Skills
– Related Fitness.
3. 10-15minutes to practice.
4. 3 minutes to perform.
 Assignment No. 1. WELLNESS LIFESTYLE
Write 1 GOAL and 3 SPECIFIC OBJECTIVES among the 9
DIMENSIONS OF WELLNESS on how you are going to
develop and maintain your wellness lifestyle.

FOR EXAMPLE:
1.PHYSICAL WELLNESS GOAL:

1.1 SPECIFIC OBJECTIVES:

1.
2.
3.