GROUP MEMBERs

Prince charl atipon- Leader

Jazz phoenix Gantinao
Mia Aguirre
Nixon malicdem
Ronnel villasoto
Jason vesagas
Arbie baysa
John paolo arobang COURSE FACILITATOR- PROF. KLENN MARK
MAYO
 DEFINITION OF PHYSICAL
FITNESS
Physical fitness refers to the ability of your body
systems to work together efficiently to allow you to
be healthy and perform activities of daily living.
Being efficient means doing daily activities with
the least effort possible. A fit person is able to
perform schoolwork, meet home responsibilities,
and still have enough energy to enjoy sport and
other leisure activities. A fit person can respond
effectively to normal life situations, such as raking
leaves at home, stocking shelves at a part-time job,
and marching in the band at school. A fit person
can also respond to emergency situations - for
example, by running to get help or aiding a friend
in distress.
 FACTORS THAT AFFECT
FITNESS
●Stress and tension stress and tension decrease the psychological power of an individual as it
has negative effects on fitness. Due to stress and tension, depression, anxiety and sometimes
severe mental illness causes.
●Regular exercise regular exercise is one of the important factors which affects your fitness. It
simply means that if you exercise daily, the fitness can be improved. If exercises are not
performed daily, the level of fitness will decline.
●Heredity it also plays an important role in affecting physical fitness as it decides the
structure of an individual. We all know that slow twitch fibres (red fibres) and fast twitch
fibres (white fibres) also depend on heredity. If the percentage of the red fibre is more, the
person will have more endurance whereas if the percentage of fast twitch fibre is more the
person is likely to have more speed. So, it can be said that heredity affects physical fitness.
●Standard of living standard of living plays an indirect role in
influencing the physical fitness of an individual. It has been observed
that the people who have lower standard of living, are likely to have
less physically fit, as they are not aware of the fitness benefits.

●Age just like heredity, age is also one of the major factors which
affect physical fitness. During early age the level of physical fitness
remains low due to immaturity. During adulthood the physical fitness
reaches the top level as we are much more aware about the benefits of
physical fitness. Then later on, with the advancement of the age, the
level of physical fitness declines because the muscles and the
ligaments cannot bear more force. And, as we are not conscious about
our diet, the bones become weak and hence the age has a negative
effect on physical fitness in the later part of your life .
● Intoxication such as alcohol and drugs have negative effects on your
physical fitness. Specifically, it has a negative effect on the coordinative
abilities of the person. Due to the intoxication, persons lose his balance and
his nervous system loses its control over the body and due to which the he
also loses his self-esteem, self-control and becomes arrogant.

●Diet just like the other factors that affect physical fitness, a good diet is
not only helpful in maintaining physical fitness but also improves the level
of fitness. On the other hand, if the good diet is not taken it will have a
negative effect. Along this if the diet is not taken according to the
requirement of the body the level of the physical fitness will be decreased.
 GOOD EFFECT OF PHYSICAL FITNESS
There are many types of physical activity, including swimming, running,
jogging, walking, and dancing, to name a few. Being active has been shown
to have many health benefits, both physically and mentally. It may even
help you live longer (1trusted source). Here are the top 10 ways regular
exercise benefits your body and brain.

1. Exercise can make you feel happier

Exercising regularly can improve your mood and reduce feelings of anxiety
and depression.

2. Exercise can help with weight loss

Exercise is crucial to supporting a healthy metabolism and burning more
calories per day. It also helps you maintain your muscle mass and weight
loss.
3. Exercise is good for your muscles and bones
Physical activity helps you build muscles and strong bones. It may also help prevent
osteoporosis.

4. Exercise can increase your energy levels

Engaging in regular physical activity can increase your energy levels.

5. Exercise can reduce your risk of chronic disease

Daily physical activity is essential to maintaining a healthy weight and reducing the risk of
chronic disease.

6. Exercise can help skin health

Moderate exercise can provide antioxidant protection and promote blood flow, which can
protect your skin and delay signs of aging.
7. Exercise can help your brain health and memory
Regular exercise improves blood flow to the brain and helps brain health and memory.
Among older adults, it can help protect mental function.

8. Exercise can help with relaxation and sleep quality\

Regular physical activity, regardless of whether it is aerobic or a combination of aerobic and
resistance training, can help you sleep better and feel more energized during the day.

9. Exercise can reduce pain

Exercise has favorable effects on the pain associated with various conditions. It can also
increase pain tolerance.

10. Exercise can promote a better sex life

Exercise can help improve sexual desire, function, and performance in men and women. It can
also help decrease the risk of erectile dysfunction in men.
 HEALTH EFFECTS OF TOO MUCH
EXERCISE
1. Poor immunity. Overtraining can wear down the immune system, making it harder to stave off
infections like upper respiratory infections.
2. Increased cardiovascular stress. With overtraining, even simple workouts become more effortful.
Specifically, baseline heart rate rises in those who experience OTS, and it can be difficult for heart
rate to return to normal after exercising, with longer periods of rest needed.
3. Decreased performance. One of the cardinal signs of overtraining is decreased athletic performance,
regardless of increased training intensity or volume. This performance decrease can be related to
impaired agility, slower reaction times, reduced running speeds, and decreased strength/endurance.
To boot, overtraining can lead to loss of motivation.
4. Fatigue. Excessive fatigue accretes in your system when you don’t have time to properly recover
from continual exercise and refuel. Moreover, if you’re exercising too much and constantly
expending calories, “low energy availability” can result, which is due to the body depleting its own
energy stores.
5. Chronic injury. Muscle and joint overutilization eventually lead to full-time aches and pains. If these
injuries persist for more than 2 weeks, as can happen with OTS, the injury may be substantial and
warrant medical attention.
 IMPORTANCE OF FITNESS
 Simply stated, everyone should engage in physical activity and
exercise. All ages of people, including kids, teenagers, and adults,
need frequent physical activity. Regardless of your body type or
BMI, physical activity promotes excellent health, therefore you
should continue to be active throughout your entire life. Enhance
your life expectancy a number of research have demonstrated that
regular exercise extends life and lowers the chance of early death.
 Reduce your risk of injury regular exercise and physical activity
increase muscle strength, bone density, flexibility, and stability.
Physical fitness can reduce your risk for and resilience to accidental
injuries, especially as you get older. For example, stronger muscles
and better balance mean that you’re less likely to slip and fall, and
stronger bones mean that your less likely to suffer bone injuries
should you take a tumble
 Stay active staying active and healthy allows you to do activities that require a
certain level of physical fitness. For example, hiking to the top of a mountain is
a rewarding experience that instills a sense of accomplishment and provides
spectacular scenery, but there are people who cannot experience this due to
fitness limitations.
 Improve your health there are numerous health advantages to physical fitness.
Regular exercise and physical activity promotes strong muscles and bones. It
improves respiratory, cardiovascular health, and overall health. Staying active
can also help you maintain a healthy weight, reduce your risk for type 2
diabetes, heart disease, and reduce your risk for some cancers. In other words,
staying active is a crucial part of maintaining good health and wellness.
 Improve your quality of life a sedentary lifestyle and a lack of physical activity
can take a toll on a person’s body. Physical inactivity is associated with an
increased risk for certain types of cancer, numerous chronic diseases, and
mental health issues. Exercise, however, has been shown to improve mood and
mental health, and provides numerous health benefits. Of course physical
fitness also allows you to do things that you may not otherwise be able to do.
 PATHS OF PHYSICAL
FITNESS
 Muscular Strength
This is the “power” that helps you to lift and carry heavy objects. Without
muscular strength, your body would be weak and unable to keep up with the
demands placed upon it. The way to increase strength is to train with heavy
weights, working in the 4 – 6 or 12 – 15 rep ranges. The heavier the weight,
the fewer reps you should perform!
 Muscular endurance
Endurance is the ability of your muscles to perform contractions for extended
periods of time. Rather than just lifting or carrying something for a few
seconds, the muscles are used for minutes. The way to increase strength is to
train with light weights, working in the 20 – 25 rep range. Working with
lighter weight will train the muscle fibers needed for muscular endurance,
and the higher rep range leads to a longer period of exercise.
 Cardiovascular Endurance
Cardiovascular endurance is your body’s ability to keep up with exercise like running, jogging,
swimming, cycling, and anything that forces your cardiovascular system (lungs,
heart, blood vessels) to work for extended periods of time. Together, the heart and lungs fuel
your body with the oxygen needed by your muscles, ensuring that they have the oxygen
needed for the work they are doing. The cooper run (running as far as possible in 12 minutes)
is a test commonly used to assess cardiovascular endurance, but many trainers use the step test
(stepping onto a platform for 5 minutes). Both are accurate measures of a subject’s
cardiovascular endurance.
 Flexibility
Flexibility is one of the most important, yet often overlooked, components of physical fitness.
Without flexibility, the muscles and joints would grow stiff and movement would be limited.
Flexibility training ensures that your body can move through its entire range of motion
without pain or stiffness. To test your flexibility, lean forward and try to touch your toes.
Those with good flexibility will usually be able to touch their toes, while those with limited
flexibility will not. The sit and reach test (sitting on the floor and reaching toward your toes) is
another good way to assess your flexibility. The more flexible you are, the closer you will
come to touching your toes and beyond.
 body fat composition
Body fat composition refers to the amount of fat on your
body. For example, a 100-pound person with a 25% body
fat composition will have a lean body mass of 75 pounds.
To qualify as fit:
• Men must have a body fat composition lower than 17
percent
• Women must have a body fat composition lower than 24
percent
The average man tends to have about 18 to 24 percent body
fat, while the average woman has 25 to 31 percent body
 PRINCIPLE OF PHYSICAL
FITNESS
Fortunately, exercise science gives us five basic principles we can incorporate into a fitness program that will develop the
changes of “adaptations” we desire, in a safe and lasting way these five principles are.

The overload principle

The F.I.T.T. principle
The specificity principle
The rest recovery principle
The use it or lose it principle

The overload and the F.I.T.T. Principle work together so let’s review this first.
The overload principle is considered the most concept exercise. In simple terms, it means that your body will adapt to the
demand you impose on it. For example , when you lift a heavy weight you haven’t lifted before or you complete a hard
cardio workout that puts new demand on your heart lungs, physiological changes will take place that will allow you to this
more easily next time.
Because the body is so adaptable, the demans we put on it must progressively increase over time in order to achieve long-
term fitness gains.
So it’s important to strategically vary your mode of exercise, intensity and duration of training in
order to get better, stronger or faster. This is where the F.I.T.T. Principle comes in.

F.I.T.T. Stands for frequency, intensity, time and type. These are the four areas where increases in
workload or demand can be made in order to progressively overload the body so it adapts in the
desired way.

*Frequency means how often an exercise is performed. After any kind of exercise, your body begins
a process of repairing and rebuilding stressed tissues. It’s important to find the right balance of
work and recovery that provides just enough stress for the body to adapt as well as recover for the
next session.

*Intensity is the amount of effort or work completed in a specific exercise.

*Time is simply the duration of the exercise session. It’s a function of intensity and type.

*Type means the type of exercise performed – strength training, cardio, or a combination of both.
The specificity principle is, quite simply, that the exercise you do should be
specific to your goals. For example, if your goal is simply health and weight
management, focus on total body strength, cardio and a healthy diet.
The rest and recovery principle is critical to achieving gains in fitness. The
body simply cannot tolerate too much stress, and over time will instead “shut
down” in order to protect itself. This results in overtraining syndrome,
burnout, excess fatigue, and a weakened immune system.
The fifth principle, while not specifically targeted to fitness adaptations, is still
important to be aware of – use it or lose it. Most everyone is aware of this
concept at some level, as it applies to many things in life. With respect to the
body, muscles build strength (called “hypertrophy”) with use, and lose
strength (“atrophy”) with lack of use. This includes not only the skeletal
muscles, but also the heart and even the brain (although it’s not technically a
muscle.
THANKYOU