Fitness – refers to quality of being able and suitable to do a certain task or

demand. Fitness covers physical well-being, balanced mental state, emotional

stability, and spiritual soundness.

Health – is defined as “a state of complete physical, mental and social well-

being and not merely the absence of disease or infirmity”.

Fitness is made up of many components, and the following factors need to be

considered when discussing fitness levels:
1. Endurance (Cardiovascular and Cardio-Respiratory): This is your body’s ability
to use and deliver oxygen to your body. Is the ability of an organism to exert
itself and remain active for a long period of time, as well as its ability to resist,
withstand, recover from, and have immunity to trauma, wounds, or fatigue.
2. Stamina (Muscular Endurance): This is your body’s ability to store, process, and
use energy. Is the ability to sustain prolonged physical or mental effort.
3. Strength: This is the ability of your muscles or a muscular unit to apply force.
4. Flexibility: The ability to maximize the range of motion of a joint.
5. Power: The ability of your muscles to maximize their force in a minimum
amount of time.
6. Speed: The ability to minimize the amount of time it takes you to accomplish a
task or movement.
7. Coordination: The ability to combine several different movement patterns in a
single distinct movement.
8. Accuracy: The ability to control a movement in a given direction or intensity.
9. Agility: The ability to minimize the time going from one movement to another.
10. Balance: The ability to control the center of gravity of your body in relation to
your supportive base.

DEFINING PHYSICAL FITNESS

Physical fitness is “a set of abilities that one possesses in order to

perform physical activities.

Physical fitness is made up of three major components: (1) health-related,

(2) skill-related, and (3) physiological fitness.

Health-related physical fitness (HRPF) consists of those specific components

that have a relationship with good health, or a lower risk of illness,
particularly hypo kinetic diseases and conditions.
(HRPF) includes: body composition, cardiovascular endurance, flexibility,
muscular endurance and muscle strength.
Skill-related physical fitness (SRPF) consists of components that have a
relationship with learning motor skills quickly and the ability to achieve a high
level of performance in sports.

(HRPF) includes: agility, balance, coordination, power, reaction time and

speed.
Physiological fitness relates to biological systems that are influenced by one‟s
level of habitual physical activity (Bouchard et al., 1990). Unlike HRF and SRF
which can be measured through performance tests using hand-held or
portable devices (like the sit-and reach box and the weighing scale) that
can be conducted in the field or classrooms, physiological fitness is
different because its components can be measured using more expensive
equipment and in a laboratory or medically-supervised facility.

Its components include metabolic fitness (MetF), morphological fitness (MorF)

and bone integrity (BI).

FACTORS IN ACHIEVING FITNESS AND HEALTH

A fit and healthy mind and body can be attained through proper diet,
regular exercise and balanced lifestyle.
PROPER DIET includes:

GO food – for energy; GROW food – for bones, muscles and teeth and
GLOW food – for skin, hair, and eyes.

REGULAR EXERCISE – helps improve blood circulation, reduce stress, increase

energy, control weight and brighten your mood.

BALANCED LIFESTYLE – helps reduce the risks of diseases and increases your
chance to live longer. It makes you feel and look good. It includes:

a. Enough rest and sleep

b. Optimistic outlook in life
c. Organized and realistic priorities
d. Good relations with family and friends
e. Various interests and hobbies that develop your intellect, talents and
skills
f. Strong determination to succeed and become a responsible and
responsive member of society
g. Good hygiene and healthy habits
h. Holistic set of ethics, values and spirituality
WHAT PHYSICAL ACTIVITIES ARE?
Physical activity is defined as any bodily movement produced by skeletal
muscles that requires energy expenditure.

Any bodily movement that enhances or maintains physical fitness, health

and wellness.

Physical inactivity has been identified as the fourth leading risk factor for
global mortality causing an estimated 3.2 million deaths globally

TYPES OF PHYSICAL ACTIVITIES

The three main types of physical activity are:
A.) AEROBIC
B.) MUSCLE-STRENGTHENING
C.) BONE-STRENGTHENING

AEROBIC – moves your large muscles, such as those in your arms and legs.

 Aerobic activities make your heart beat faster than usual.

 Regular aerobic activity strengthens your heart and lungs and able to
work better.
 Aerobic activity is also called “endurance activity”.
Examples are: running, swimming, walking, bicycling, dancing, and doing
jumping jacks, sports such as basketball and soccer.

MUSCLE STRENGTHENING – improves strength, power and endurance of muscles.

Examples are: doing push-ups and sit-ups, lifting weights, climbing stairs, digging
in the garden.

BONE-STRENGTHENING activities – helps your bones grow and keep them strong.
With bone-strengthening activities, your feet, legs, or arms support your body's
weight, and your muscles push against your bones.
Examples are: running, walking, jumping rope, lifting weights.