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Physical Education: Lesson 2

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 LESSON 2

Physical Fitness
Is the ability of the body to function efficiently
and effectively in work and leisure....

Physical
Cardiovascular Fitness Tests Activity
One mile run, Jump rope.... Is the ability of the body to function efficiently and effectively
in work and leisure activities. It also means being able to resist
Muscular Strength and Endurance Tests diseases like heart disease, lower back pain, type II diabetes
and obesity.
Flexed Arm Hang, Curl Ups....
Flexibility Tests
V-sit and Reach....

Body Composition Tests

Body composition tests....
 Physical Fitness

PHYSICAL FITNESS
Is the ability of the body to function efficiently and effectively at work and in
leisure activities. It also means being able to resist diseases like heart disease,
lower back pain, type II diabetes and obesity.
 Physical Fitness

INDICATORS OF PHYSICALLY FIT PERSON

• A fit person can endure physical activities for relatively long periods without
undue stress.
• A fit person can repeat movements for a long period without undue fatigue.
• A fit person can do work or play that involves exerting effort such as lifting
or controlling one’s own body weight.
• A fit person can move the body joints through a full range of motion in work
and in play.
• A physically fit person has a relatively low, but now too low , percentage of
body fat.
 Physical Fitness

• To be a physically fit person, you should do appropriate exercises regularly,

have good nutrition, keep good personal hygiene and engage yourself in
regular physical activities.
 Physical Fitness

• Physical fitness includes health-related physical fitness.

• Health-related physical fitness has the following components.
 Cardiovascular Fitness
 Muscular Endurance
 Muscular strength
 Flexibility
 Body Composition
 Physical Fitness

CARDIOVASCULAR FITNESS
The ability of the heart, the blood vessel, and the respiratory system to deliver
oxygen throughout the body. Having a good cardiovascular fitness will help you
decrease the level of stress and remove waste products faster.

HEALTH-RELATED FITNESS TEST under Cardiovascular

Fitness • One-Mile Run
• Jump-Rope
 Physical Fitness

MUSCULAR ENDURANCE
The ability of the muscles to exert effort over a period of time.

MUSCULAR STRENGTH
The ability of the muscles to exert effort an external force or to lift a heavy
weight. Having good muscular strength and endurance will help you maintain a
good posture and avoid injuries.

HEALTH-RELATED FITNESS TEST under Muscular Strength and

Endurance • Flexed Arm Hang
• Curl-Ups
 Physical Fitness

FLEXIBILITY

The ability to move your joints freely and without pain through a wide range of
motion. Being physically flexible will help you prevent injuries, improve
posture, reduce lower back pain, and maintain healthy joints.

HEALTH-RELATED FITNESS TEST under Flexibility

Test • V-sit and Reach
• Shoulder Stretch
 Physical Fitness

BODY COMPOSITION

It refers to the proportion of the fat part of the body to the lean part.
Maintaining a healthy percentage of fat in the body will help you avoid diseases
like heart diseases and diabetes, and prevent you from having strained muscles,
bones, and joints to avoid injuries.

HEALTH-RELATED FITNESS TEST under Body Composition

Test
• Pinch test with the use of Skin fold caliper
 PERFROMANCE TASK

PERFORMANCE TASK
Take one of the physical fitness tests for each component for you to identify the
level of your fitness. Have a record of the result of your physical fitness test. (5
days)

RESULT
PHYSICAL FITNESS TEST
Date: Date: Date: Date: Date:
 Physical Activity

Below are some of the factors of sedentary lifestyle among

youth:

• insufficient physical activity opportunities (sports leagues, community

recreation) and accessible facilities (playground, community fitness gym) in
the community; and
• advancement of technology.
 Physical Activity

EFFECTS OF SEDENTARY LIFESTYLE OR PHYSICAL

INACTIVITY
• higher chances of obesity - a condition of excessive fat accumulation (WHO,
2018);
• increased risk for developing non-communicable diseases such as
cardiovascular disease, hypertension, diabetes, and cancer;
• decrease in skeletal mass;
• physical inactivity contributes to mood swings, anxiety, and depression; and,
• Weakness and fatigue.
 Physical Education

Physical Activity
According to Kansas State University
(2018), physical activity is any bodily....
Physical
Activity
Benefits for being Physically Active Engaging in physical activity enables the body to maximize our
Physical Development, Mental God-given strengths and abilities. The more you become
physically active, the stronger you will be and the longer you
Development.... will live.....

Physical Activity Pyramid

Day-to-Day ACtivities....
Physical Activity

PHYSICAL DEVELOPMENT

• It helps develop bones, muscles and joints.

• It enhances coordination and other movement skills.

• It helps an individual to maintain a healthy body weight.

• A physically active individual is more likely to have low risk of

developing non-communicable diseases.
 Physical Activity

MENTAL DEVELOPMENT

• It helps in control over symptoms of depression and anxiety.

• Physical activity enables students to attain high academic performance in

school.

• It improves mood and concentration.

• Physical activities like sports help in the development of problem-solving

and tactical skills.
 Physical Activity

EMOTIONAL AND SOCIAL DEVELOPMENT

• Physical activities teaches an individual sense of responsibility and

initiative.

• Dance and sports help build self-esteem and confidence.

• Physical activities like games and sports provide opportunities that enhance
leadership skills.
 Physical Education

Physical Activity
According to Kansas State University
(2018), physical activity is any bodily....
Physical
Activity
Benefits for being Physically Active Engaging in physical activity enables the body to maximize our
Physical Development, Mental God-given strengths and abilities. The more you become
physically active, the stronger you will be and the longer you
Development.... will live.....

Physical Activity Pyramid

Day-to-Day ACtivities....
Physical Activity
 Physical Activity

DAY-TO-DAY ACTIVITIES

• These activities may include active transport such as taking the stairs
instead of the elevator, taking longer routes, walking to the stores/markets,
and doing household chores.

• These activities are to be done regularly for at least 30 minutes, five times
per week.
 Physical Activity

AEROBIC ACTIVITIES

• These are activities that make the heart pump faster in a sustained period of
time. Walking, swimming, dancing, running are some of the examples of
this physical activity.

• These activities are excellent exercises for our circulatory system as it

increases the capacity of the heart and lungs in providing oxygenated blood
throughout the body.

• To maximize its health benefits, one should engage in it at least 30-45

minutes in most days of the week.
 Physical Activity

RECREATIONAL ACTIVITIES

• These are non-competitive physical activities that aim for participation,

social interaction, fun, and most especially fitness.

• These may include simple games like Patintero, Sipa, Agawang Panyo, and
sports like basketball, volleyball, tennis, and so on.
 Physical Activity

STRENGTH AND FLEXIBILITY EXERCISES

• Strength exercises improve the muscles’ capacity to function properly.

These activities increase the muscle, bone, and joint strength, endurance,
and power. (Examples: push-ups, sit-ups and climbing stairs.

• Flexibility exercises are exercises that enhance the range of motion of the
joints, muscles, and other body parts. Yoga and other stretching exercises
are good examples. These exercises can be done together with different
types of physical activity like aerobics and strength activities.
 Physical Activity

LEISURE ACTIVITIES

• These are physical activities done in one’s spare time. Examples include
bowling, golf, mall strolling, and the likes.
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THANK YOU