Physical

Fitness:
Building a
Healthy
What is Physical Fitness?
 A state of health and well-being that
enables us to perform daily activities
effectively
 Involves the efficient working of body
systems together
 Achieved through proper nutrition,
exercise, and rest
 Essential for maintaining quality of life
and longevity
Components of Physical Fitness:

1. Cardiovascular-Respiratory
Fitness
2. Muscular Endurance
3. Muscular Strength
4. Flexibility
5. Body Composition
Four Types of Exercise
1. Endurance Exercise (Aerobic)
 Increases breathing and heart rates
 Improves heart, lung, and circulatory
health
2. Strength Exercise
 Builds bone strength and muscles
 Enhances independence in daily
activities
3. Balance Exercise
 Strengthens leg and core
muscles
 Prevents falls and injuries
4. Flexibility Exercise
 Key to injury prevention
 Prepares muscles for activity
Benefits of Regular Physical Activity
 Increased life expectancy
 Reduced risk of chronic diseases
 Better mental health
 Improved quality of life
 Enhanced daily functionality
 Cost savings on healthcare
Personal Barriers to Physical Activity
 Fatigue ("too tired")
 Lack of motivation
 Feeling "already active enough"
 Not knowing how to exercise
 Laziness
 Time constraints
Environmental Barriers
 Accessibility of facilities
 Traffic conditions
 Public transportation availability
 Safety concerns
 Environmental pollution
 Social support systems
Overcoming Time and Energy Barriers
 Prioritize activities
 Create a physical activity diary
 Identify peak energy periods
 Schedule workouts strategically
 Start with small, manageable goals
Overcoming Knowledge and Resource
Barriers
 Research exercise techniques
 Seek guidance from experts
 Choose cost-effective activities
 Utilize free resources (parks,
trails)
 Join community fitness groups
Health Benefits of Physical Fitness
 Stronger muscles and bones
 Better respiratory function
 Improved cardiovascular health
 Weight management
 Reduced risk of type 2 diabetes
 Lower cancer risks
Financial Benefits
 Reduced healthcare costs
 Lower risk of chronic diseases
 Fewer medical interventions
 Decreased medication needs
 Prevention of costly health
complications
Injury Prevention
 Increased muscle strength
 Better bone density
 Enhanced flexibility
 Improved balance
 Greater stability
 Reduced fall risk
Maintaining an Active Lifestyle
 Set realistic goals
 Create a routine
 Find enjoyable activities
 Track progress
 Stay consistent
 Celebrate achievements
Long-term Impact of Physical Fitness
 Enhanced quality of life
 Greater independence
 Improved mental well-being
 Better social connections
 Increased life satisfaction
 Lasting health benefits
QUIZ 1
Directions: Read and
understand the statements
carefully. Choose the letter of
the correct answer. Write your
answer in your paper.
1. The body of a physically fit person can sufficiently and
efficiently supply fuel or oxygen to the muscles during
physical activities via the circulatory & respiratory
systems.
A. Body Composition C. Flexibility
B. Cardiovascular-respiratory Fitness D. Muscle Fitness
2. This refers to one’s ability to use muscles for physical
activities.
A. Body Composition C. Flexibility
B. Cardiovascular-respiratory Fitness D. Muscle Fitness
3. This refers to a person’s ability to move his or her
joints smoothly through a complete range of motion.
A. Body Composition C. Flexibility
B. Cardiovascular-respiratory Fitness D. Muscle
Fitness
4. This refers to the measurement of the relative
amounts of a person’s body’s fat,
muscle, bone, and water.
A. Body Composition C. Flexibility
B. Cardiovascular-respiratory Fitness D. Muscle
Fitness
5. It refers to the bodily movement produced by
skeletal muscles that requires energy
expenditures.
A. Physical Activity C. Physical Fitness
B. Physical Inactivity D. Physically Fit
6. We can identify a person who is
___________________if he/she did not get the
recommended level of regular physical activity.
A. Physically Active C. Physical Fitness
B. Physical Inactive D. Physically Fit
7. It is a form of physical exercise that combines rhythmic exercise
with stretching and strength training routines to improve all elements
of fitness.
A. Aerobic physical activity
B. Bone-strengthening activity
C. Muscle-strengthening physical activity
D. Stretching
8. It increases skeletal muscle strength, power, endurance, and mass
A. Aerobic physical activity
B. Bone-strengthening activity
C. Muscle-strengthening physical activity
D. Stretching
9. It produces an impact or tension force on the bones, promoting bone
growth and strength.
A. Aerobic physical activity
B. Bone-strengthening activity
C. Muscle-strengthening physical activity
D. Stretching
10. Is a form of physical exercise in which a specific muscle or tendon is
deliberately flexed to improve the muscle’s felt elasticity and achieve
comfortable muscle tone.
A. Aerobic physical activity
B. Bone-strengthening activity
C. Muscle-strengthening physical activity
D. Stretching
II. Write T if the statement is true and F if the statement
is false. Write your answers in a sheet of paper.
_____1. If you engage in physical activities, you can save
money.
_____2. Regular physical activity increases life
expectancy and reduces the risk of premature mortality.
_____3. Physical fitness also allows you to do things that
you may not otherwise be able to do.
_____4. Physical Inactivity can give us a long and
productive life.
_____5. Being physically fit is not important to everyone.
_____6. Regular exercise and physical activity increase muscle
strength, bone density, flexibility, and stability.
_____7. Physical activity and exercise are important for everyone.
_____8. Staying active and healthy allows you to do activities that
require a certain level of physical fitness.
_____9. Staying active can also help you maintain a healthy
weight, reduce your risk for type 2 diabetes, heart disease, and
reduce your risk for cancer. In other
words, staying active is a crucial part of maintaining good health
and wellness.
_____10. Physical activity promotes good health, and you should
stay active throughout all stages of your life regardless of your
body type or BMI.
Performance Task 1:
Directions: Make a poster or
painting regarding on, “The
Importance of Physical
Fitness”. Use a long bond
paper. Criteria for grading are
given below.