Physical Fitness

Physical Fitness I.

MEANING a. Goal b. Importance

II. COMPONENTS a. Health b. Skills III. Physical Fitness test IV. Balance Diet V. Food Groups VI. Guidelines for maintaining Physical Fitness

Meaning The ability to carry out daily tasks with alertness and vigor, without undue fatigue, and with enough energy reserve to meet emergencies or to enjoy leisure time.

Goal The object of any program of physical fitness is to maximize an individual's health, strength, endurance, and skill relative to age, sex, body build, and physiology. These ends can only be realized through conscientious regulation of exercise, rest, diet, and periodic medical and dental examinations. Exercise should be regular and vigorous, but begun slowly and only gradually increased in strenuousness.

Importance of Physical Fitness The physical fit person works without becoming over fatigued. He can accomplish his work with a minimum of stress. He can face life’s problem with a relatively better outlook. A physical active individual has the capacity to learn a variety of vigorous recreational pursuits. He enjoys participating in outdoor and sports activities. His life is not all work but a balanced and pleasurable experience.

Components of Physical Fitness A. Health Those factors that are related to how well the systems of your body work. Cardiovascular Fitness The ability of the circulatory system (heart and blood vessels) to supply oxygen to working muscles during exercise.

Body Composition The relative percentage of body fat compared to lean body mass (muscle, bone, water etc.)

Flexibility The range of movement possible at various joints.

Muscular strength The amount of force that can be produced by a single contraction of a muscle

Muscular endurance The ability of a muscle group to continue muscle movement over a length of time.

B. Skills Those aspects of fitness which form the basis for successful sports participation Speed The ability to move quickly from one point to another

Agility The ability of the body to change direction quickly

Balance The ability to maintain an upright posture while still or moving

Coordination Integration with hand and/or foot movements with the input of the senses

Reaction Time Amount of time it takes to get moving.

Power The ability to do strength work at an explosive pace.

Physical Fitness Test 1. CURL-UPS Measures strength and endurance of abdominal muscles.

2. STANDING LONG JUM Measures leg strength and power. 3. 5 METER SPEED Measures speed

4.Pull-Up Measures the strength and endurance of the muscles of the arms and shoulders.

5. Flexed Arms Hang (girls) Measures the strength and endurance of the muscles of the arms and shoulders.

6. SIT AND REACH Measures the flexibility of the lower back and hamstring muscles 7. SHUTTLE RUN

Measures agility and

coordination

8. 3 MIN STEP TEST measures cardio- respiratory endurance

Balance Diet A properly balanced diet in proteins, carbohydrates, vitamins, and minerals is essential. Conscientious dental hygiene and periodic checkups are also strongly advised. Complete and regular physical examinations should be the basis of any program of physical development. Tobacco smoking, as well as alcohol and drug consumption, are counterproductive to any physical fitness program. Although sports are related to physical fitness, care must be taken that injuries do not occur, and that the skin is adequately protected against the cancerous effects of solar radiation.

Foods Groups 1. Carbohydrates-rich foods These are the energy giving foods. Rice whole grain flour, potatoes, cereals and seeds belong to this groups.

2. Protein-rich foods These are the building blocks of the body as they build and repair body tissues. They also provide energy reserves when carbohydrates and fat are used up. Sources of this is meat, fish. Poultry, beans, milk and eggs.

3. Fat-rich foods Fats are needed for body lubrication and insulation. They protect the internal organs and provides essential fatty acids, but they are relatively inefficient in the production of energy.

4. Vitamins and Minerals-rich food These are body regulators of metabolic processes. Source of most vitamins and minerals are green leafy and yellow vegetables and fruits.

Guidelines for the lifelong Weight and Health maintenance:  Eat balanced meals everyday  Follow a consistent eating pattern  Maintain your ideal weight  Eat low-calorie snacks and avoid junk food