Sie sind auf Seite 1von 6

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

Das könnte Ihnen auch gefallen