PHYSICAL

FITNESS AND
WELLNESS
Presented by Ms. Jenny Rose P. Tapulayan
 PHYSICAL
FITNESS
Refresh to your body systems
capacity to function effectively
together to allow you to be
healthy and perform daily living
activities.
 SCHOOL WORKS
DO DUTIES AT
HOME
HAVE ENOUGH TIME TO ENJOY
SPORTS AND OTHER LEISURE
ACTIVITIES .
“ Physical fitness is to the human
body what fine-tuning is to an
engine. It enables us to perform
up to our potential. Fitness can be
described as a condition that
helps us look, feel, and do our
best.
Physical fitness involves the performance
of the heart and lungs and the muscles of
the body. And since what we do with our
bodies also effects what we can do with
our minds, fitness influences on some
degree qualities such as mental alertness
and emotional stability.”
YOU ARE
FIT IF
YOU
HAVE
Duffy (2017)
 YOU Energy to do what is important to
ARE FIT 1 .
you and to be more productive.

IF Stamina and a positive outlook to handle the

mental challenges and emotional ups and
YOU 2 downs of everyday life and deal with stress.
HAVE…
Reduced risk for many health problems,
Duffy such as heart disease, cancer, diabetes,
(2017) 3 and osteoporosis
 YOU The chance to look and feel
ARE FIT 4 .
your best.
IF Physical strength and endure to
YOU 5 accomplish physical challenges too.
HAVE…
A better chance for a higher quality of
Duffy life and perhaps a longer life, too.
(2017) 6
 AGE
SEX
HEREDITY
LIFESTYLE
EXERCISE EATING
HABITS
LEARNING
CHECK
LEARNING CHECK 1
With all the facts discussed and
given in the previous slides, do you
consider yourself physically active
or physically fit or both. Why?
COMPONENTS OF
PHYSICAL FITNESS
Health-related Fitness
Skill-related Fitness
HEALTH-RELATED FITNESS
Health-related fitness is fitness program that
are prescribed to improve the general health
of the individual.
 CARDIOVASCULAR
ENDURANCE
The ability to perform
exercises at
moderate-to- vigorous
intensities for a
prolonged period of
time.
 MUSCULAR STRENGTH
How much force
your muscles can
exert or how
heavy weights
they can lift.
 MUSCULAR ENDURANCE
The ability of your
muscles to sustain
exercise for a
period of time.
 FLEXIBILITY
The ability to
move muscles and
joints through a
full range of
motion.
 BODY COMPOSITION
Your body’s ratio
of fat mass to fat-
free mass like
muscle and bone.
SKILL-REALTED FITNESS
Skill-related fitness is fitness program that
can be further improved, enhanced or can
be acquired.
 AGILITY
The agility of the
individual to change
direction or position
in space with
quickness and
lightness of
movement.
 BALANCE
Balance is the ability to keep
an upright posture while
either standing still or
moving. Good balance in
essential in many activities
like skating, surfing, skiing,
and gymnastics.
 COORDINATION
The ability to integrate
the sense with muscles
so as to produce
accurate, smooth and
harmonious body
movement.
 SPEED
Speed is the ability to
cover a distance in a
short amount of time.
Speed is a very important
factor in many sports and
activities. Short runs are
used to evaluate speed.
 POWER
Refers to the ability
of the muscles to
release maximum
force in the shortest
period of time.
 REACTION TIME
Is the amount of time it
takes to start a
movement once your
senses signal the need
to move.
LEARNING CHECK 2
1. Choose one health-related component
that you think limits your physical
activity and explain why.
2. Which among the skill-related
component do you think is your
Strength? how so?
 LESSON
2

DEFINING
WELLNESS
 An act of consistency practicing
healthy habits to achieve better
physical and mental health result,
so you prosper while living.
Rather than just living.
 Wellness is the state of
complete physical, mental, and
social well-being. And not
merely the absence of disease
or infirmity.
 “a conscious, self-
directed and evolving
process of achieving full
potential.
DIMENSION
S OF
FITNESS
9 DIMENSIONS OF
WELLNESS
 EMOTIONAL
WELLNESS
This dimension is
about
understanding
your feelings,
coping with
problems and
stress effectively.
 ENVIRONMENTAL
WELLNESS
This dimension
helps us to live in
harmony with our
surroundings by
doing something to
preserve it.
 FINANCIAL WELLNESS

This relates to the

process of
learning how o
handle your
financial
expenses
effectively.
INTELLECTUAL WELLNESS
This dimension
involves keeping an
open mind as you
come across new
ideas and improving
your knowledge
further.
 OCCUPATIONAL WELLNESS

This dimension of
wellness encourages
personal fulfillment
and enrichment of
one’s life through
work.
 PHYSICAL WELLNESS

This relates to
keeping a safe
body and finding
treatment when
appropriate.
 SEXUAL WELLNESS

This applies to the

individual’s active
involvement in his or her
life by discussing the
various issues
surrounding sexuality
and sexual health.
 SOCIAL WELLNESS

Encompasses all
aspects of wellbeing
pertaining to social
connections,
relationship, and
personal expression.
 SPIRITUAL WELLNESS

This helps you to

develop a set of
spiritual values
that will help you
achieve purpose
and meaning.
LEARNING CHECK 3
which do you think is the
dimension of fitness that is being
explored most by people? Why?
 LESSON
3

TRAINING
CONCEPTS AND
METHODOLOGI
ES
1.SPECIFICI
TY
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 considerable
effort.
 3.
PROGRESSION
Start slowly and then gradually increase the amount
of exercise you perform while maintaining
4.
overloading.
REVERSIBILITY
Any adaptation that occurs as a result of exercise will
be reversed when you case training. You will lose
fitness if you take a break or do not work out
frequently enough.
FITT PRINCIPLE
 FREQUENC
Y
Decide how often you would like to train.
INTENSI
TY
Choose how hard you want to work out
TIME
Choose how long you will
train.
TYPE
Choose which training techniques to
employ.
 THE HIGH INTENSITY INTERNAL
TRAINING (HIIT) PROGRAM
The HIIT involves exercises perform in repeated quick
burst at maximum or near maximal effort with periods of
rest or low activity between bouts.
• it’s an effective training method.
• Alternating between intense bouts of exercise and low
intensity exercise
• It can be used anaerobically ( in gym and weights) and
aerobically with cardio
• It burns more fat, improves endurance, and builds
strength
 PERSUADE (SOMEONE)
TO DO OF HIIT
1.Muscle loss
2.Muscle cramps or severe muscle
injury
3.Slow recovery
4.Loss energy
5.fatigue
FUNDAMENTAL BODY MOVEMENT

The foundation for physical activities

such as games, sports, and
recreational activities. They are a
specific collection of skills that involve
various body parts but should NOT be
confused with sporting abilities.
 NON-LOCOMOTOR MOVEMENTS

• Sometimes called axial movements, refer to

the body’s movements without allowing the
body to travel.
• Bending, shaking, stretching, swaying,
swinging, turning, twisting, and wiggling are
examples, although non locomotor
movements can be combined with locomotor
movements (e.g., walk and arm swing).
 LOCOMOTOR MOVEMENTS
• refer to the body’s movements, where
the body travels form one location to
another point. There are eight major
locomotor movements.
• These are classified as either even
movements or as irregular movements.
Even rhythmic movements are made up
of equal, unchanging actions.
 MOVEMENT CONCEPTS
1. Body Awareness- Learning a person’s body
parts and understanding what the parts can do
and moving the parts.
2. Spatial Awareness- Knowing how much space
the body occupies and utilizing the body in
physical space.
3. Directional Awareness- Understanding left and,
right , up and down, in and out, top and bottom,
and front and back;
 MOVEMENT CONCEPTS
4. Temporal Awareness- the construction
of an internal time structure that identifies
movement- time relationship; and
5. Relationship Awareness-
Understanding with what the body makes
movement, or with whom the body makes
movements.
 MOVEMENT PRINCIPLES
1. Balance – The capacity to sustain the body’s line
of gravity within the support base with minimal
postural sway.
2. Centering. Your human body’s core, where all
body movements emanate and hold you as you
move together.
3. Center of gravity. The balance point or that
point where all the body’s weight is distributed
equally across all sides.
 MOVEMENT PRINCIPLES
4. Posture. the body’s presumed position either
with support during muscle activity or a coordinated
action by a group of muscles working to maintain
stability.
5. Gesture. The use of the body to convey emotions
and ideas through movement patterns as an
expressive instruments.
6. Rhythm. The pattern and emphasis of beats.
7. Breathing. The use of inhalation and exhalation
to give fluidity and harmony to a person’s
movement.
 PHYSICAL ACTIVITY READINESS
QUESTIONNAIRE TEST (PAR-Q TEST)
The PAR-Q test stands for the physical
activity readiness questionnaire it is a
screening tool used to determine
whether an individual is ready to
engage in physical activity or exercise.
WHO SHOULD USE THE PAR-Q TEST

• Individuals starting an exercise

program:
• Health professionals and personal
trainers:
 OUTCOME OF THE PAR-Q TEST
• If the individual answers “No” to all
questions, it suggests they are
generally safe to begin moderate
intensity physical activity. However,
they should still listen to their body
and gradually increase exercise
intensity.
 OUTCOME OF THE PAR-Q TEST
• If the individual answers “ YES” to
one or more questions, it indicates
the need for further medical
consultation. They may be advised to
consult with a doctor before
engaging in physical activity to
ensure their safety
 IMPORTANCE IN
PHYSICAL EDUCATION:
• The PAR-Q is especially useful
in PE setting to ensure that
students or participants
engage in physical activities
that are safe for their health
status.
LEARNING CHECK 4

List down fitness goal/s that you

think you can achieve through
PATHFIT2
 THANK
YOU
Presented by Jenny Rose
Tapulayan