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Components of Physical Fitness

The document discusses the components of physical fitness, which include muscular strength, muscular endurance, cardiovascular endurance, flexibility, and body composition. It defines each component and describes how they can be developed through various types of exercises and training programs. Regular physical activity provides numerous health benefits such as improved posture, reduced risk of injury, better stress management, and protection against chronic diseases.

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Kyla Locsin
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126 views25 pages

Components of Physical Fitness

The document discusses the components of physical fitness, which include muscular strength, muscular endurance, cardiovascular endurance, flexibility, and body composition. It defines each component and describes how they can be developed through various types of exercises and training programs. Regular physical activity provides numerous health benefits such as improved posture, reduced risk of injury, better stress management, and protection against chronic diseases.

Uploaded by

Kyla Locsin
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PPTX, PDF, TXT or read online on Scribd
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COMPONENTS

OF PHYSICAL
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.
Components of Health Related Fitness:
A. Muscular Strength
 refers to the ability of the muscle to exert maximum effort
in brief duration. It may be developed through isotonic,
isometric, or isokinetic contractions.
 Isotonic Contractions are voluntary contractions in which
muscles shorten and lengthen alternately.
2 types of these contractions:
1. Concentric Contraction - There is no movement that
occurs and the length of the muscle remains unchanged.
2. Eccentric Contraction - Muscles exert force due to an
outside resistance.
 Isometric Contractions are another type
of contractions in which the muscles are
contracted against an immovable
resistance..
 Isokinetic Contractions are similar to
isotonic contractions but the muscles are
exposed to fixed machines with variable
degrees of resistance.
Two physiological benefits derived from
strength training:
1. Increase muscle strength by 10-25%
within 6-8 weeks; and
2. Increase muscle size or muscle
hypertrophy.
B.Muscular Endurance
• refers to the ability of the
muscle to endure a sub
maximal effort for a prolonged
period of time.
C.Cardiovascular
Endurance
 refers to the ability of the
heart, blood vessels and the
lungs to adapt to physical
exertion for a prolonged
duration.
Important variables to consider when engaging in any
cardiovascular endurance program:
Frequency, Intensity, Type, Time
Physiological Benefits of Cardiovascular
Training Program:
1. Decreased resting heart rate;
2. Decreased recovery time from a bout of
exercise;
3. Increased blood volume and red blood cells to
transport oxygen throughout the body;
4. Stronger heart muscle allowing it to eject more
blood (stroke volume) with each heartbeat.
5. Increased number of capillaries for
efficient exchange of oxygen,
carbon dioxide and nutrients
between blood and body cells;
6. Decreased rate of respiration;
7. Increased aerobic capacity which
allows the body cells to utilize
oxygen for better work efficiency;
and
8. Prevent and/or reduction of the risk
of developing coronary heart
diseases.
D. Flexibility
- is the ability of the muscles and joints to go
through a full range motion.
3 Factors
1. Structure of the joints;
2. Amount of tissues surrounding the joint; and
3. Extensibility of the ligaments, tendons and muscle
tissue that connects the joints.
Four basic movements involves:
 flexion (bending of a body segment)

 extension (straightening a body segment)

 abduction (moving a limb away from the body)

 adduction (moving a limb toward the body).


FLEXION AND
EXTENSION
Types of Stretching (Basic
Methods Used to Develop Joint
Flexibility)
1. Ballistic Stretching
1. -uses muscle contractions to force muscle
elongation bobbing (i.e. up and down) movement
quickly elongates the muscle with each repetition
- Example: Ballistic stretching - forward bending
done in rapid bouncing movement
2. Static Stretching
- involves slowly stretching a segment of
the body to the farthest point and holding that
position for at least 15-30 seconds.
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

Example: Alternate lunges (right & left)

4. Proprioceptive Neuromuscular
Facilitation (PNF).
- It involves the contract-relax approach to
stretching. During the contract-relax, the
partner attempts to move the limb at its
lengthened range of motion and isometrically
resists the partner's attempt to move the limb
into a deeper stretch.
Dynamic
Stretching

PNF
Fitness Benefits of Flexibility
Exercise
1. Increased range of muscle joint motion
2. Reduced muscle stiffness and increased body relaxation
3. Improved blood circulation in specific body segment
4. Reduced incidence of injury during a major sport event
5. Reduced risk of cardiovascular problems in exercise

E. Body Composition
-refers to the proportion of lean body mass to fat body
mass. It stresses one's relative fatness or leanness in
relation to height.

Somatotypes
Somatotyping or body typing is a system of classifying an
individual according to the shape of the body. It was
developed by Sheldon during the 1940's and 1950's. He
noted that the physique of the body may be categorized
into three distinct types:

a) Ectomorph, b) Mesomorph, and c) Endomorph.


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.
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 ectomorph body type.
3. An endomorph body type is characterized
by a relative predominance of soft
roundness and large digestive viscera.
There is a greater percent of body fat when
compared to lean body mass.
Performance-
Related Fitness
It refers to the quality of one's movement skill.
Components of Performance-related
Fitness

1.Balance is the ability to maintain equilibrium in


relation to changes in body position. It can be
categorized into static and dynamic balance.
Static Balance is the ability to maintain equilibrium in a
fixed position such as standing on one foot or on a balance
beam.
Dynamic Balance is the ability to maintain one's
equilibrium while the body is in motion. Walking on a
balance beam is one example of this type of balance.
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 sport skills such as catching,
passing, dribbling or volleying a ball.
3.Agility is the ability of an individual to
quickly shift or change direction of the
body from one point to another.

4.Speed is the ability to perform a task


or move from one point to another in the
shortest possible time.

5.Power is the ability to perform one


maximum effort in a short period of time.

6.Reaction Time is the ability to


react to the interval of time between the
signal to respond (stimulus) and the
beginning of the response.
Benefits of
Physical Fitness
1. Vitality
Muscles are basic for all body action. They increase in
strength with activity and deteriorate from 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 of antigravity
muscles, which maintains good abdominal wall and the arm
and shoulder girdle.
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. Most adults who
suffer from low-back pain are relieved from this pain by
exercises that strengthen the back and abdominal muscles.
Benefits of
Physical Fitness
4. Retards Aging Process
Continued participation in regular exercises of the
proper amount and severity is of considerable value in
postponing that usually takes place as a person grows
old.
5. Physical fitness and Ability to Meet
Emergencies
Body that is accustomed to sedentary living habits can
usually operate ineffectively even though 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.
7. Relaxation
Overactive minds in underactive bodies often need
physical outlets for accumulated emotional and
muscular tensions that seem to be relieved by actions of
the skeletal 'Muscle.
Benefits of
Physical Fitness
8. Improvement of Personality and
Social Skills
Participation in games and sports aids in improving
the personality and in developing desirable social
skills.
9. Mental Fitness
Because of 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 increased efficiency.
10. General Growth
The physically fit person usually possesses a high
degree of general resistance, which enables him in
successfully avoiding minor illness.
The Parameters of
Physical Fitness
Four measurable
parameters
1.Muscular Endurance
2.Muscular Strength
3.Cardio-respiratory
Endurance
4.Joint Flexibility
"Physical Fitness" is not only one
of the most important keys to a
healthy body; it is the basis of
dynamic, creative, and
intellectual activity in that
intelligence and skill can
function at the peak of their
capacity when the body is
healthy and strong."
-John Fitzgerald Kennedy
MABBALO
!

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