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I. MEANING
a. Goal
b. Importance
II. COMPONENTS
a. Health
b. Skills
III. Physical Fitness test
V. Food Groups
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.
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
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.
1. CURL-UPS
Measures strength and
endurance of abdominal muscles.
3. 5 METER SPEED
Measures speed
4.Pull-Up
Measures the strength and endurance of the muscles of the arms and
shoulders.
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