PHYSICAL
FITNESS
01
TOPICS
Physical Fitness
Benefits of Physical Fitness
Impact of Fitness Exercise
1
This Photo by Unknown Author is licensed under CC BY-SA-NC
2
Training Principles and
components of physical
training
3
PHYSICAL
FITNESS
02
- is the ability of the body’s
systems to function efficiently and
effectively. Individuals who are
physically fit have the ability to
“carry out daily tasks with vigor and
alertness, without undue fatigue,
and with ample energy to enjoy
leisure-time pursuits and to meet
unforeseen emergencies.
❑ Bucher, C.A., & Wuest, D.A. (2009). Foundation of Physical Education, Exercise Science, and Sport:
Sixteenth Edition. New York NY 10020, McGraw-Hill Companies, Inc.
SPECIFIC HEALTH BENEFITS
OF REGULAR PHYSICAL
ACTIVITY & IMPACT OF
EXERCISE
1
THYROID
❑Increases rate of metabolism
2
LUNGS
❑Improves cardiorespiratory
capacity
❑Improves ability to extract oxygen
from the air
3
BREAST
❑Decreases risk of breast cancer in
women
04
4
HEART
❑ Decreases risk of heart disease, including
stroke and high blood pressure
❑ Strengthens the heart
❑ Increases volume of blood pumped to the
body
❑ Lowers resting heart rate
04
5
PANCREAS
❑ Reduces risk of type 2 diabetes
6
COLON
❑ Decreases risk of colon cancer
7
SUBCUTANEOUS FAT TISSUES
❑ Decreases body fat stores
❑ Normalizes body mass to prevent obesity
8
MUSCLE
❑ Increases muscle strength and tone
❑ Improves energy production and
extraction of oxygen by muscle cells
❑ Improves muscle endurance and
coordination
❑ Increased size of muscle fibers which help
muscle exert more force
9
JOINTS
❑ Increases range of motion
❑ Reduces the pain and swelling of arthritis
04
10
BONES
❑ Improve or Increases bone density
❑ Strengthens bones
❑ Decreases risk of osteoporosis
11
ARTERIES
❑ Increases levels of good cholesterol (HDL)
❑ Decreases resting blood pressure
❑ Decreases risk of atherosclerosis
❑ Improves circulation
12
BLOOD
❑ Improved blood volume throughout the
body and better distribution of blood to
the needed body parts.
04
13
BRAIN
❑ Reduces stress and improve mood
❑ Reduces risk of depression
❑ Decreases anxiety
❑ Improves concentration
❑ Increases oxygen and nutrients to the
brain
❑ Improves mental health and stress
management
04
❑Exercising can help you avoid gaining weight or maintain it off.
❑Regular exercise helps prevent or manage a variety of health problems.
❑It can also help to improve cognitive function and reduce the risk of death from any cause.
❑Physical activity stimulates a variety of brain chemicals, which can make you feel happier,
more relaxed, and less anxious.
❑Exercising may also make you feel better about your appearance and yourself.
❑Regular physical activity can improve muscle strength and endurance by delivering oxygen
and nutrients to your tissues and assisting your cardiovascular system in working more
efficiently.
❑Regular physical activity can help you fall asleep faster, sleep better, and sleep deeper.
❑Regular physical activity can boost your energy levels and boost your confidence in your
physical appearance, which can help your sex life.
❑Physical activity and exercise can be pleasurable. They allow you to relax, enjoy the
outdoors, or simply engage in activities that make you happy.
❑Exercise and physical activity are excellent ways to improve your mood, improve your
health, and have fun.
❑ Exercise: 7 benefits of regular physical activity - Mayo Clinic. (n.d.). Www.mayoclinic.org.
Retrieved from https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art20048389?p=1
IMPACT OF EXERCISE
COMPONENTS OF
PHYSICAL TRAINING
CARDIOVASCULAR
TRAINING
02
Cardiorespiratory fitness can be
improved and maintained with a
well-planned exercise program.
Cardiorespiratory fitness can be
improved by engaging in physical
activity of the appropriate
intensity, duration, frequency,
and type. Physical activities of
sufficient intensity are required
for
the
development
of
cardiorespiratory fitness.
❑ Bucher, C.A., & Wuest, D.A. (2009). Foundation of Physical Education, Exercise
Science, and Sport: Sixteenth Edition. New York NY 10020, McGraw-Hill Companies,
Inc.
Programs can be designed to increase
strength, endurance, or both. The clear
difference between these programs is
based on the number of repetitions and
the level of resistance. A strengthtraining
program,
in
general,
emphasizes a low number of repetitions
with a heavy resistance, whereas an
endurance-training program involves
performing a high number of repetitions
with a low resistance. A moderate
number of repetitions and a moderate
resistance are used to develop both
strength and endurance. The weight
that will provide adequate resistance
varies depending on the individual and
the program's goal.
06
MUSCULAR STRENGTH &
ENDURANCE TRAINING
❑ Bucher, C.A., & Wuest, D.A. (2009). Foundation of Physical
Education, Exercise Science, and Sport: Sixteenth Edition. New
York NY 10020, McGraw-Hill Companies, Inc.
FLEXIBILITY TRAINING
02
A stretching program can also help
you improve your flexibility. Because
flexibility is unique to each joint,
improving and maintaining flexibility
necessitates
a
program
that
incorporates specific exercises for
each of the body's major joints.
Ballistic
and
static
stretching
techniques can be used to perform
flexibility exercises.
❑ Bucher, C.A., & Wuest, D.A. (2009). Foundation of Physical Education, Exercise
Science, and Sport: Sixteenth Edition. New York NY 10020, McGraw-Hill Companies,
Inc.
POWER TRAINING
Power activities include throwing a
baseball, kicking a soccer ball, sprinting,
and jumping. Power is the rate at which
work is completed. It is a measurement
of how much energy is created per
second, the size of the force applied,
and the velocity at which it is applied.
Power (Force x Distance) Time is the
product of strength and movement
speed. The quality of the movement is
more important than the number of
repetitions.
❑5
elements
of
a
well-rounded
fitness
routine.
(2018).
Mayo
Clinic.
https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/fitness-training/art-20044792
06
BALANCE TRAINING
Balance exercises can aid in the
prevention of falls and the maintenance
of independence in older adults. Balance
training, on the other hand, can benefit
anyone because it helps stabilize your
core muscles. To improve your overall
stability, try standing on one leg for
longer and longer periods of time.
Activities like tai chi can also help with
balance.
❑5
elements
of
a
well-rounded
fitness
routine.
(2018).
Mayo
Clinic.
https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/fitness-training/art-20044792
Principles of fitness training offer guidance for program
planning. Performance will be improved, and
physiological changes will occur as well. A proper
program of exercise keeps in mind three principles of
training: the overload principle; the progressive
principle; the specificity principle; the regression
principle; the individuality principle, the recovery
principle, and the FITT principle.
❑ Bucher, C.A., & Wuest, D.A. (2009). Foundation of Physical Education, Exercise
Science, and Sport: Sixteenth Edition. New York NY 10020, McGraw-Hill
Companies, Inc.
TRAINING PRINCIPLES
Perform more than one’s normal
amount of exercise. An increased
demand or workload must be
placed on the body for benefits
occur.
PRINCIPLE
OF
OVERLOAD
❑ Bucher, C.A., & Wuest, D.A. (2009). Foundation of Physical Education, Exercise Science, and Sport: Sixteenth Edition. New York NY 10020, McGraw-Hill Companies, Inc.
Overload must be applied in a progressive
manner. As the body adapts to the
overload, the overload should be
systematically increased by altering the
frequency, duration, or intensity of the
exercise. Week after week, the overload
would adjusted until the desired level of
fitness is attained.
PRINCIPLE OF
PROGRESSION
❑ Bucher, C.A., & Wuest, D.A. (2009). Foundation of Physical Education, Exercise Science, and Sport: Sixteenth Edition. New York NY 10020, McGraw-Hill Companies, Inc.
Specificity implies that all aspects of
training are tailored to the needs and
demands of the activity for which the
individual is preparing. For example,
stretching exercise will have little
impact on cardiorespiratory fitness.
Strengthening the legs builds fitness in
the legs, not in the arms.
PRINCIPLE OF
SPECIFICITY
❑ Bucher, C.A., & Wuest, D.A. (2009). Foundation of Physical Education, Exercise Science, and Sport: Sixteenth Edition. New York NY 10020, McGraw-Hill Companies, Inc.
Individuals respond differently to
exercise. Individuals will differ in
their rate of improvement and
their
potential
levels
of
achievement. Age, maturation,
motivation, nutrition, and initial
level of fitness also influence
individual’s response to training.
PRINCIPLE OF
INDIVIDUALIT
Y
❑ Bucher, C.A., & Wuest, D.A. (2009). Foundation of Physical Education, Exercise Science, and Sport: Sixteenth Edition. New York NY 10020, McGraw-Hill Companies, Inc.
The body needs time to adapt to the
demands placed on it. Incorporating
time for rest into the fitness program
aids the body in this effort. Many
individuals integrate recovery into their
training by alternating the types of
activities performed or by varying the
muscle groups being trained.
PRINCIPLE OF
RECOVERY
❑ Bucher, C.A., & Wuest, D.A. (2009). Foundation of Physical Education, Exercise Science, and Sport: Sixteenth Edition. New York NY 10020, McGraw-Hill Companies, Inc.
All exercise-related gains will be lost if
the exercise is not continued.
Without regular exercise, the body
will not be able to maintain its fitness
levels. Is simply a method of reducing
the demand of an exercise or
movement.
PRINCIPLE OF
REGRESSION
FITT
Frequency – cites to how often
the exercise is done.
Refers to the number of
exercise sessions per week – for
example, 3 to 5 times per week.
❑ Bucher, C.A., & Wuest, D.A. (2009).
Foundation of Physical Education,
Exercise
Science,
and
Sport:
Sixteenth Edition. New York NY
10020, McGraw-Hill Companies, Inc.
06
FREQUENCY
FITT
Intensity – relates to how hard
the activity or exercise is.
Is the degree of effort or
exertion put forth by the
individual during exercise. It is
how hard a person works.
❑ Bucher, C.A., & Wuest, D.A. (2009).
Foundation of Physical Education,
Exercise
Science,
and
Sport:
Sixteenth Edition. New York NY
10020, McGraw-Hill Companies, Inc.
06
INTENSITY
FITT
Time – refers to the duration or
how long the exercise will take.
Is the duration or the length of
the activity. Time is how long
an exercise must be performed
to be effective.
❑ Bucher, C.A., & Wuest, D.A. (2009).
Foundation of Physical Education,
Exercise
Science,
and
Sport:
Sixteenth Edition. New York NY
10020, McGraw-Hill Companies, Inc.
06
TIME
FITT
❑ Bucher, C.A., & Wuest, D.A. (2009).
Foundation of Physical Education,
Exercise
Science,
and
Sport:
Sixteenth Edition. New York NY
10020, McGraw-Hill Companies, Inc.
Type – appertains to the kind of
activity or exercise to engage in.
Is the mode of exercise being
performed. Since fitness
development is specific,
different types of activities build
different components of fitness.
06
TYPE
LEARNING ACTIVITY
ACTIVITY
1
Fill up the Personal Fitness Form.
ASSESSMENT
Quiz available at E-RTU.
ASSIGNMENT
Read the article.
https://www.fitnesseducation.edu.au/blog/education/how-todesign-an-effective-exercise-program/
REFERENCES
❑ Bucher, C.A., & Wuest, D.A. (2009). Foundation of Physical Education, Exercise
Science, and Sport: Sixteenth Edition. New York NY 10020, McGraw-Hill
Companies, Inc.
❑ Corbin, C.B, Welk, G., Corbin, W.R., Welk, K.A. (2009). Concepts of Fitness and
Wellness: A comprehensive Lifestyle Approach: Eight Edition. New York NY
10020, McGraw-Hill Companies, Inc.
❑ Health Related Articles, (2019). https://healthrelatedarticles.org/health-tips/
❑ Exercise: 7 benefits of regular physical activity - Mayo Clinic. (n.d.).
Www.mayoclinic.org. Retrieved from https://www.mayoclinic.org/healthylifestyle/fitness/in-depth/exercise/art-20048389?p=1
❑ Training for speed and power in sport and fitness. (n.d.). OpenLearn. Retrieved
from
https://www.open.edu/openlearn/health-sports-psychology/trainingspeed-and-power-sport-and-fitness/content-section-3
❑ 5 elements of a well-rounded fitness routine. (2018). Mayo Clinic.
https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/fitnesstraining/art-20044792
❑ How To Design An Effective Exercise Program | AFA Blog. (2019, February 6). Australian
Fitness
Academy.
https://www.fitnesseducation.edu.au/blog/education/how-todesign-an-effective-exercise-program/
01