Physical fitness on the other hand, is the bodys ability to meet the ordinary as well the unusual

demands of daily life safely and effectively, without undue fatigue. And still have energy left over for
leisure and recreational activities 3. It is the bodys ability to function efficiently and effectively. It is
based on the five (5) physical fitness components. In this case, it is also called health-related fitness. In
which the goal is help reduce the risk of hypo-kinetic disease and improve physical fitness, and daily
tasks are carried out with less effort and fatigue 6.

If performance of a motor skill is part of the equation, which certain jobs may require such as fire-fighter,
the six (6) skill components are also used as basis 1. The fitness programs here are designed to achieve
high levels of performance in motor skills, or successful performance in sport 1, 3.

The first step in becoming fit is an increase in physical activity. Physical activity is actually defined as a
general broad term that is used to describe all forms of large muscle movements including sports, dance,
games, work, lifestyle activities, and exercise1. It is bodily movements produced by the skeletal muscles
that require energy expenditure3. An increase in physical activity requiring energy expenditure are
therefore one of the requirements of becoming physically fit. Physical activity is any activity other than
exercise that requires light to vigorous effort. Therefore, from washing the car, to walking two to three
blocks from the house to the grocery store, to performing Olympic lifts for sports performance can be
considered physical activity. However, for the purpose of people starting out, light to moderate physical
activity is recommended. A good guide to physical activity would the physical activity pyramid. One can
follow two pyramids. The first is taken form the Health Fitness Instructors Handbook in fig. 1.

Fig.1 the Activity Pyramid 4

For Asians, and specifically for Filipinos, another type of physical activity pyramid is also available as
shown in fig. 2. This is from the Philippine Association for the study of Overweight and Obesity.

Fig. 2 the Filipino Pyramid Activity Guide 5

To use the pyramids as a guide is a simple matter. The bottom of both pyramids is the day-to-day
activities and should be done as often as possible. These are considered light physical activities.
Recreational and aerobic activities dominate the second level. The recommendation is that one should
do these activities three (3) to five (5) times a week. The third level is leisure activities and exercises for
strength and flexibility. These should be done two (2) to three (3) times a week. The top tier should be
done minimally at best. Energy expenditure through physical activity helps in controlling weight together
with a sound diet.

Exercise, which is found on the second tier of both pyramids, is form of physical activity that is
planned, structured and repetitive bodily movements whose purpose is to improve, or maintain one or
more of the components of physical fitness 3.

There are certain norms and standards that are supposed to tell us that we are fit. Or that we
have reached our goal. Each of these norms pertains to a component of physical fitness. Moreover, what
are those components that determine physical fitness? As mentioned earlier there are five fitness
components, or areas, that comprise physical fitness: Cardiovascular endurance, muscular strength,
muscular endurance, flexibility, and body composition. Let us define each one.

1. Cardiovascular endurance - Also called aerobic fitness or cardio respiratory fitness. This is the ability
of the heart, blood vessels, blood, and respiratory system to supply the nutrients and oxygen to the
working muscle and their ability to utilize this fuel to allow sustained exercise. 1, 3
2. Muscular strength This is the ability of the muscle to exert an external force to lift a heavy object.
Alternatively, it may also be defined as the amount of force a muscle can produce with a single maximal
effort. 1, 2
3. Muscular endurance This is muscles ability to generate submaximal force repeatedly over a
period time 1, 6, or the ability of the muscle to resist fatigue and sustain a given level of contraction,
holding a particular contraction 2.
4. Flexibility This is the range of motion around a given joint, or the ability of the joint to move
through its full range of motion 1, 2.
5. Body Composition The only non-performance measure among the fitness components. This
component refers to the proportion of fat and fat free mass in the body 2.

Each of the components can affect our daily activities. For example, cardiovascular fitness is needed
when walking a certain distance, climbing stairs, doing yard work (a.k.a. gardening, for those of us who
have a garden), cleaning your room (or apartment or house, depending on where you live). In addition,
leisure and social activities, such as a weekend bike, or hike, or sports, or a night out dancing, can
become more enjoyable with good cardiorespiratory fitness 5. In addition, there is a reduced risk of
hypokinetic disease. Hypokinetic diseases are those diseases that stem from lack of physical activity.
Such diseases include hypertension, heart diseases, chronic low back pain, and obesity 3.
Muscular strength and endurance are usually termed together by the ACSM (American College of Sports
Medicine) as muscular fitness. Muscular fitness are basic components that are required in daily activities
such as sitting, walking, running, lifting and carrying various objects 3. In addition, some amount of
strength and endurance are required for housework and recreational activities 3. Several benefits of
these two components are the following: Improved performance of physical activities, injury prevention,
improved body composition, improved muscle and bone health during aging, improved body
composition, improved posture and reduced risk chronic low back pain, and an improved quality of life
1,2.
Flexibility is not the province of athletes alone. Even mere mortals such as us need flexibility on our daily
activities. Simple activities such scratching a part of our back, bending down to tie our shoes or putting
on a shirt require flexibility 6. Good flexibility makes daily activities such as lifting, turning, and bending
much easier 3. Benefits of adequate flexibility include good joint health, maintain optimal posture and
prevent excessive muscle strain such as chronic low back pain, relief of muscle cramps, improving
impaired mobility, and relaxation.
Body composition is the only non-performance measure among the fitness components. This is affected
by the diet and the amount of physical activity we do. According to most exercise physiologists, the
human body can be divided into fat-free mass and body fat. Fat-free mass is made up of all the bodys
non-fat tissue. This includes bone, water, muscles, connective tissues, organs and teeth. However, a small
percentage of fat is required by the body to function properly. This called essential fat. In men, it makes
up about 3% to 5% of total body weight. For the women, it is about 8% to 12%. The other fat in the body
is stored as fat cells or adipose tissue. It is located under the skin and around the viscera (major organs)
2.
When the body stores too much fat, overweight and obesity can result. Overweight is defined by Hoeger
and Hoeger as the excess amount weight against a given standard such as height or recommended
percentage body fat 3. Obesity, on the other hand, is an excessive amount of fat in the body, which is
typically 25% for men and 30% for women 6.
Either too much fat or too little fat can affect health. Diseases such as the metabolic syndrome, diabetes
and premature death can result from too much fat in the body. Metabolic syndrome is a group of
symptoms that include the following: insulin resistance, high blood pressure, high blood glucose levels,
abnormal blood lipid levels, and, of course, high body fat deposits in the abdominal region. By far the
biggest impact of overweight and obesity is on self-image. This can lead to depression, anxiety, and low
self-esteem 2.
At the other end of the spectrum, extremely low levels of body fat can also be a hazard to health.
Although it is not as big a problem as overweight and obesity. Extreme leanness on the other hand can
affect normal body functioning. This can affect the reproductive, respiratory, and immune system.
There are the five fitness components one should be aware of when one decides to take that first step to
becoming fit. The next step is to make sure that you are cleared to safely do physical activity.