COLLEGE

Unit 1: The Concepts of

Physical Fitness
Presented by: Benjie F. Good, LPT
OBJECTIVES
• Define physical fitness, physical activity,
physical exercise and sport.
• Understand the benefits of physical fitness.
• Realize general principles of fitness training
• Make behavior modification to stay fit.
KEY WORDS
Unlocking the terms in Physical Education 1
 Progression principle Principles of
a principle relating to how much additional Exercise adaptations to stress
stress that can safely be introduced to a subset of physical activity guidelines related to
gradually improve fitness that is planned and managing the
without risking injury or overuse. structured application of stress during
aimed at improving fitness. physical activity/exercise.
Specificity
the principle of stress suggesting Health related Overload Principle
activities should be components of fitness a principle of adaptation to
closely centered on the primary types of activities dedicated to stress suggesting the
outcome goal, i.e. train the way you improving physical fitness amount of stress applied
want to adapt. categorized as cardiorespiratory during exercise must exceed
endurance, a threshold level
Physical activity muscular strength and endurance, to stimulate adaptation.
any activity that requires flexibility, and body composition.
skeletal muscle and Skills related Volume
requires energy aimed at the term used to describe
components of fitness
improving health. ―how much‖ stress is being
types of activities dedicated to applied by combining the
improving physical skills categorized as speed, agility, coordination, duration and frequency of
balance, power, and reaction time. exercise.
01.
Concept of
Physical Fitness
Physical
Activity
The term “physical activity” describes many
forms of movement, including activities that
involve the large skeletal muscles.
Activities that involve the small skeletal muscles
(e.g. playing board games, drawing, writing)
are important, but they do not provide the
health benefits of activities that involve the
large skeletal muscles and require substantial
energy expenditure.
 DID YOU
KNOW THIS?
● The term “physical activity” describes many
forms of movement, including activities that
involve the large skeletal muscles.
● Activities that involve the small skeletal
muscles (e.g. playing board games, drawing,
writing) are important, but they do not provide
the health benefits of activities that involve
the large skeletal muscles and require
substantial energy expenditure.
 Physical activity is defined by its duration,
intensity, and frequency
Duration Frequency
is the amount of time is the number of
spent participating in a physical activity
physical activity sessions during a
session specific time period
(e.g. one week).
Intensity
is the rate of
energy expenditure
 Types of Physical Activity
Aerobic - light to vigorous-intensity physical activity that Anaerobic – intense physical activity that is short in
requires more oxygen than sedentary behavior and thus duration and requires a breakdown of energy sources in
promotes cardiovascular fitness and other health benefits (e.g., the absence of sufficient oxygen. Energy sources are
jumping rope, biking, swimming, running; playing soccer, replenished as an individual recovers from the activity.
basketball, or volleyball). Anaerobic activity (e.g., sprinting during running,
swimming, or biking) requires maximal performance
during the brief period.

Lifestyle – physical activity typically performed on a routine Physical activity play – play activity that requires

yard), which is usually light toHEALTH-RELATED SKILL-RELATED

basis (e.g., walking, climbing stairs, mowing or raking the substantial energy expenditure (e.g., playing tag, jumping
moderate in intensity. rope).
Mercury is the closest planet PlayVenus has with
– activity a beautiful
flexiblename
rules, usually self-selected,
to the Sun and the smallest for and is the second
the purpose planet
of having fun.from
one in the Solar System—it’s the Sun. It’s hot and has a
only a bit larger than the Moon poisonous atmosphere
Sports – physical activity that involves competition, Weight-bearing – physical activity that requires people
scorekeeping, rules, and an outcome that cannot be to move their own weight.
predetermined. There are two categories of sports: individual
and team.
 Exercise

Exercise consists of
activities that are Physical activity Exercise is often
planned and suggests a wide associated with fitness
structured, and that variety of activities maintenance or
maintain or improve that promote health improvement only
one or more of the and well-being.
components of
physical fitness.
 Types of Exercise

APTITUDE FACTOR FIELD TEST TIME

AEROBIC Oxygen Consumption Go And Return 20 Mts 30 Min

FLEXIBILITY Upper Trunk Flexibility Wells Test 45 Min

FORCE Maximum Resistance Long Jump Test 10 Min

Force

AGILITY Balance And Go Come Back 5 Min

Resistance Jumping
 Types of Exercise
Calisthenics. Isotonic muscle-fitness Flexibility (Stretching). Exercise designed
exercise that overloads muscles by forcing to stretch muscles and tendons to increase
the muscles to work at a higher level than joint flexibility or range of motion. Specific
usual. flexibility exercises need to be done for each
part of the body.

Isokinetic. Muscle-fitness exercise in which Isotonic. Muscle-fitness exercise in which

the amount of force equals the amount of the amount of force exerted is constant
resistance, so that no movement occurs. throughout the range of motion, including
muscle shortening (concentric contractions),
and muscle lengthening (eccentric
contractions).
Muscle-fitness. Exercise designed to build
muscle strength and endurance by
overloading the muscles; also called
progressive resistance exercise (PRE).
Common forms of muscle fitness exercise
include isokinetic, isometric, and isotonic.
Fitness

● Participating in physical activity is beneficial to people of all ages. Physical

activity contributes to fitness, a state in which people’s health characteristics
and behaviors enhance the quality of their lives.
 Types of Fitness
Physical Health-related Skill-related
fitness physical fitness physical fitness
A set of physical A physiological state of Common components of
attributes related to a well-being that reduces the physical fitness (e.g.,
person’s ability to risk of hypokinetic disease; agility, balance,
perform physical a basis for participation in coordination, speed, power,
activity successfully, sports; and a vigor for the reaction time) that enable
without undue strain tasks of daily living. participation in sports and
and with a margin of Components include other physical activities;
safety. cardio-respiratory also called performance or
endurance, muscle strength motor fitness.
endurance, flexibility, and
body composition.
 COMPONENTS OF FITNESS
STRENGTH AGILITY
Mars is actually a very Venus is the second
cold place planet from the Sun

FLEXIBILITY SPEED
It’s the biggest planet in Jupiter is the biggest
HEALTH RELATED

the Solar System planet of them all

SKILL RELATED
CARDIOVASCULAR COORDINATION
It’s the farthest planet Saturn is a gas giant
from the Sun and has several rings
 PE 1

02
FITNESS
FUNDAMENTALS
You can enter a subtitle here if you need it
 PE 1

PRINCIPLES OF EXERCISE

1 2 3

OVERLOAD SPECIFICITY PROGRESSION

It’s the closest planet It’s the farthest Mars is actually a
to the Sun planet from the Sun very cold place

4 5 6

REVERSIBILITY ADAPTATION DIFFERENCES

Jupiter is the biggest It’s composed of It’s the farthest
planet of them all hydrogen and helium planet from the Sun
 PE 1

PHYSICAL ACTIVITY AND CARDIORESPIRATORY FITNESS

10% INACTIVE
It’s the biggest planet
in the Solar System
36% OCCASIONAL
Saturn is a gas giant
and has several rings
21% LIGHT
Mars is actually a very
cold place
7% MODERATE
Follow the link in the graph to modify its data and then paste the new one here. It’s the farthest planet
For more info, click here from the Sun
 PE 1

SAFE WEIGHT TRAINING

Breathe, don't hold
Learn to do each your breath Seek balance. Work all
exercise correctly of your major muscles
3
2 4
Lift an appropriate Take the time to rest
amount of weight 1 5 your muscles
 PE 1

DEVELOPING CARDIORESPIRATORY FITNESS

PERIOD TRAINING INTENSITY CHANGES FREQUENCY TYPE

1ST WEEK 1 - 2 Hours 60 - 70% Minimum 2 - 3 Days Stairmaster

Increase 10%
2ND WEEK 1 - 2 Hours 60 - 80%
in Intensity
2 - 3 Days Treadmill

Increase
3RD WEEK 2 - 3 Hours 60 - 90%
duration
5 - 7 Days Zumba

Increase
4TH WEEK 2 - 3 Hours 60 - 90%
frequency
5 - 7 Days Resistance
 PE 1

10km
Big numbers catch your audience’s attention
 PE 1

FOOD AND HEALTH

15% FRUITS
It’s the closest planet
CEREALS 10% to the Sun
Mars is actually a
very cold place 20% DAIRY
Saturn is a gas giant
VEGETABLES 35% and has several rings
It’s the farthest
planet from the Sun 25% PROTEIN
It’s composed of
hydrogen and helium

Follow the link in the graph to modify its data and then paste the new one here. For more info, click here
 PE 1

FACTORS INFLUENCING FLEXIBILITY

SKIN
MUSCLE MASS
STRUCTURE NERVES
HYPERMOBILITY
FLEXIBILITY

GENDER
LIGAMENTS
TRAINING AGE
CARTILAGE
GENETIC
 PE 1

HEALTH BODY COMPOSITION

45% MUSCLE TISSUE 36%

3% ESSENTIAL FAT 12%

12% STORAGE FAT 15%

15% BONE 12%

25% OTHER 25%

 PE 1

BODY IMAGE AND EATING DISORDERS

30 MILLION
Will suffer from an eating disorder in their lifetime

70% 37%
Don't like their bodies Of men are dissatisfied with their bodies
 PE 1

A PICTURE ALWAYS
REINFORCES THE CONCEPT
Images reveal large amounts of data, so
remember: use an image instead of a long
text. Your audience will appreciate it
 PE 1

A PICTURE IS WORTH A
THOUSAND WORDS
 PE 1

AWESOME
WORDS
 PE 1

TEAM SPORT
You can replace the image on the screen
with your own work. Just right-click on it
and select “Replace image”
 PE 1

FITNESS EVALUATION
Mercury is the closest Mars is actually a very
planet to the Sun cold place
BODY FLEXIBILITY
COMPOSITION TESTING
1 3 5
2 4
GENERAL HEALTH CARDIOVASCULAR STRENGTH AND
EVALUATION ENDURANCE ENDURANCE
Jupiter is the biggest It’s composed of It’s the farthest planet
planet of them all hydrogen and helium from the Sun
 CONFLICT MANAGEMENT

POSITIVE ASPECTS
Despite being red, Mars
is a cold place. It’s full of
iron oxide dust
NEGATIVE ASPECTS
Venus has a beautiful
name and is the second
planet from the Sun
 EXERCISE
Create an exercise plan according to the corresponding characteristics

60kg PERIOD TRAINING NUTRITION INTENSITY

1.65m Squats 9000 4 series

1ST WEEK
Bike calories 10 min
20 YEARS
INTENSE ACTIVITY 2ND WEEK

OBJECTIVE : 3RD WEEK

● Jupiter is the biggest 4TH WEEK

planet of them all
 PE 1
FITNESS PLAN

WEEK 1 WEEK 2 WEEK 3 WEEK 4

30 min 25 min 15 min 45 min

STRENGTH UPPER BODY POWER YOGA FULL BODY

Jupiter is the biggest Mars is actually a It’s composed of It’s the farthest
planet of them all very cold place hydrogen and helium planet from the Sun
 PE 1

OVERVIEW DIAGRAM

TIME MANAGEMENT
Despite being red, Mars is a
cold place. The planet is full
of iron oxide dust

STRESS AND HEALTH SETTING HEALTHY GOALS

Saturn is the ringed one. It’s Mercury is the closest planet
a gas giant, composed mostly to the Sun and the smallest
of hydrogen and helium one in the Solar System
 PE 1

ASSIGNMENT
Complete with the healthy habits that you consider you have during the week

- -

- -

-
 DIVERSITY IN SPORTS
15% JUPITER
It’s the biggest planet
in the Solar System

20% SATURN
Saturn is a gas giant
and has several rings

25% MARS
Mars is actually a very
cold place
 OUR TEAM

JENNA DOE TIMMY JIMMY SUSAN BONES

You can talk a bit about You can talk a bit about You can talk a bit about
this person here this person here this person here
THANKS!
Do you have any questions?

benjiegoodgaga@gmail.com
0995-229-7646

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