Jan Denise Camille Villar

Dent 1-B
July 17, 2019

PHYSICAL FITNESS

 Physical Fitness – is generally defined as general state of health and well-being or

specifically the ability to perform daily works actively and enthusiastically with
same vigor
FACTORS AFFECTING PHYSICAL FITNESS

1. Exercise – exercise promotes fitness depend upon the intensity and regularity and
time elapsed
2. Diet – good diet gives us proper nutrition and there by provide ample source of
energy and vigor
3. Drugs – drugs contain chemicals that affect your body systems and functions. They
can lower your fitness and damage your health. (ex: alcohol, cigarettes,
performance enhancing drugs)
4. Stress – lowers your fitness because it has effect on your health. Regular exercise
can reduce the effects of stress.
5. Rest and Relaxation – rest and relaxation are necessary for recovery and it speed
ups the muscles to go back to normal stage
6. Gender – males will usually be taller and stronger than females from the age of 11
onwards. Females are usually more flexible.
7. Postural Deformities – good posture allows body to function effectively and adapts
the exercises accordingly
8. Illness – it is hard to perform and be at your best if you are sick/ill or tired
9. Lifestyle – healthy lifestyle always promotes better health and fitness
10. Environment – environmental factors can affect your health and fitness too. (ex:
pollution, traffic, heat, altitude)
11. Age – as you age, your muscle weakens, bones are more fragile, heart rate drops,
movement decreases, body fat increases
IMPORTANCE OF PHYSICAL FITNESS

A person who is fit is capable of living life to its fullest extent. Physical and mental
fitness play very important roles in your lives and people who are both, physically and
mentally fit are less prone to medical conditions as well.
BENEFITS OF PHYSICAL FITNESS
1: Reduces risk of disease
People who participate in regular exercise have a decreased risk of developing:
• heart disease
• diabetes
• metabolic syndrome
• colon cancer
• lung cancer
• breast cancer
2. Development of physical fitness components

Development of physical fitness components such as muscle strength and endurance,

cardiovascular endurance, flexibility, agility, speed, bone density etc and improvement of
muscle tone.
3. Provide better health

Regular physical exercise increases both the size and strength of the heart. It can pump
more blood with less effort and becomes more efficient. This will lower pulse and lower
the blood pressure which can increase lifespan. The circulatory system is also improved
because of increased blood volume providing more oxygen to the muscles. These effects
will translate into a reduced risk for heart disease, heart attack, and stroke.

Significant cardiovascular health benefits can be attained with long-term participation in

cardiovascular exercise.
4. Lower your Cholesterol levels

The benefits of physical fitness extend to their ability to help you control your cholesterol.
They raise your levels of 'good' cholesterol and drop your levels of 'bad' cholesterol.
5. Builds stronger Bones, Joints and Ligaments

Physical activity results in the strengthening of our bones and muscles. It can substantially
reduce the risk or arthritis and other bone diseases. Weight bearing exercise is shown to
increase bone density and also prevent bone loss as we get older. This can reduce the
onset and severity of osteoporosis. Resistance training does a great job. The strain that
it puts on your body helps build bigger, stronger bones.
Different kinds of strength training put strain on your joints. This actually helps your body
strengthen connective tissue in those joints. These tissues become stronger, more
flexible and less prone to injury. Increased blood supply means better nutrition for the
tissues and better removal of waste products which helps improve the health and
durability.
6. Maintenance of Optimal Body Weight

Physical activity increases the muscle mass, reduces fat and thus controls weight. It is
proven that physical fitness can control your body weight and prevent obesity and other
weight-related problems.

By combining the right physical workouts with a proper and balanced diet, you can expect
weight loss, reduced body fat and a more firm and fit body. Aerobic exercise burns
calories during the duration of the exercise and strength training burns calories in the 24
hour period following the training.
7. Improves your sleeping habits

One of the benefits of physical fitness is that it provides you sound sleep and improves
your sleeping habits. Studies show that people who exercise regularly and are physically
fit - fall asleep more easily and sleep longer than those who do not exercise and are
physically unfit. Because of cooling off after exercise, your body temperature drops
leading to deeper sleep.
8. Boost in energy level
Exercise improves the blood flow in the body and promotes better sleep, both of which
boost energy. A regular exercise program, especially in the mornings, will give you energy
and drive for the rest of the day. This effect is related to the increased metabolism
associated with a fitter body.
9. Improved Appearance

Physical activity build muscle mass and burns excess fat. It tones body muscles helping
you to look fit and healthy. Healthy active people almost always have great skin tone and
look fresh, less fatigued.
10. Relaxation and Stress relief

There are so many stress factors in our day to day life. Because of lifestyle changes,
change in the environment, people live under extreme stress in this competitive world.
Regular physical activity, fitness workouts releases the hormones which have “feel good
factor.” It helps in reducing your stress levels and gives you more strength to fight life’s
challenges.
11. Fights Depression

Effects of physical activity and exercise on mood are immediate. Blood flow to the brain
is increased, endorphins are released and your mood lifts. These endorphins make you
feel better and fight stress and depression.
12. Causes Delayed Aging

Among the several benefits of physical fitness, delayed aging leading to positive thinking
and improved self-perception is the most sought after.

Regular physical activity reverses the natural decline in the metabolism of the body. Daily
exercise is found to keep a person productive and energetic for a longer period of the
day. Regular physical activity postpones the process of aging and increases the longevity
of life.
13. Makes you feel happier

Physical activity has important role in keeping your body fit. Exercise causes your body
to release endorphins which has a “feel good factor”. Because of these endorphins you
feel happier.
14. Postpones fatigue

The benefits of physical fitness include the postponement of fatigue and reduced recovery
time after vigorous activity.
15. Boost your Confidence

Physical fitness provides correct posture, figure, body image, and good appearance along
with increased energy levels. It gives you a sense of accomplishment, which is a boost to
confidence.
16. Utilization of Time
Through Participation in physical fitness program, leisure (free) time is properly utilized
and make you fit and healthy.
17. Improve your overall health

Physical fitness provides you the optimum physical health, general well-being and mental
stability. In other words it improves your overall health and you can live your life to the
fullest.
18. Healthier, longer Life

All together, the benefits of physical fitness give you healthy and more efficient body.
Thus it increases your chance of leading a healthier, longer and more fulfilling life.
COMPONENTS OF PHYSICAL FITNESS
Health – Related Fitness – is related to how well the systems of our body works

 Body Composition – is the relative percentage of body fat compared to lean body
mass
Examples:

 Burpees - Burpees are powerhouse moves and mega calorie burners that
target your core, shoulders, and thighs.
Instructions:

1. Start in the plank position with toes and palms on the ground, holding your body
up horizontally.

2. Bring your knees to your chest by tucking them and then planting your feet on
either side of your hands.
3. Come to an upright position and jump up by driving your weight through your heels.

4. This completes one repetition. The goal is to make these motions flow together to
comprise a rhythmic, continuous movement.
5. Complete 3 sets of 10 repetitions.

 Push-up - This traditional workout move has been popular in the fitness realm
for many years, and for good reason. Pushups strengthen your shoulders and
help strengthen your core.
Instructions:
1. Start in a resting position, lying flat on your stomach.

2. Push yourself off of the ground into a plank position, holding your body up with
your hands and toes.
3. Lower yourself back down and let your chest touch the ground.

4. Push your weight down through your palms and bring your body back up to a plank
position.

5. Be sure to clench your glutes together and keep your back flat in order to engage
all necessary muscles.
6. Perform 5 sets of 15 repetitions.
  Interval training - Interval training is an important part of attaining your ideal
body composition because it keeps your body guessing and elevates your heart
rate and calorie burning for a long period of time, even after you finish
exercising.
Instructions:
1. Using a treadmill, start out at 3 mph to get your legs moving.
2. After 1 minute, increase the speed to 7 mph.
3. Maintain that speed for 30 seconds and then drop your speed back down to 4 mph.

4. Alternate 15-second segments at 4 mph with 30-second segments at 7 mph. Aim

to complete the run 10 to 15 times.

 Cardiovascular Fitness – this is the capacity of the heart to effectively pump to

the meet the demands of exercise
Examples:

 Running - Running is a very natural activity, one that the body was built to do.
It is also very effective at reducing hip size
Instructions:

1. Keep your head straight

Look straight ahead of you, about 30 to 40 meters out in front, and avoid looking
down at your feet. Looking down will create tension in your neck and shoulders.
Keep your jaw and neck relaxed.
2. Don't hunch your shoulders
Your shoulders should be back and down. Keep them relaxed and avoid
tensing them. Don't hunch over as this restricts breathing, allowing less oxygen
to get to the muscles.
3. Keep your hands relaxed
Your hands should be relaxed, but don't let them flop. Tight hands can cause
tension all the way up to the back and shoulders.
4. Keep your arms at 90 degrees
Your arms should be bent at a 90-degree angle. Try to swing them forward and
back, not across your body. The arm movement helps to propel you forward,
so swinging them sideways is a waste of energy.
5. Lean forward while running
Don't bend forward or backward from the waist as this places pressure on the
hips. Some experts advise running in an upright position, but Phillips believes
 using your body weight to lean forward a bit while running can reduce heel
strike and help you land on the middle of your foot.
6. Keep your hips stable
Your hips should remain stable and forward-facing. Don't stick your bottom out
or rock your hips from side to side. Keeping this position in your hips can help
prevent low back and hip pain.
7. Don't lift your knees too high
Land with a slight bend in the knee. This helps to absorb the impact of running
on hard surfaces. Don't lift your knees too high and avoid bouncing up and
down. Your knees should be lifting forwards rather than upwards.
8. Aim for a mid-foot strike
Landing on the middle of your foot is the safest way to land for most recreational
runners. Avoid striking the ground with your heel or your forefoot first. Your foot
should land below your hips – not out in front of you.
9. Don't strike the ground heavily
Aim for short light steps. Good running is light and quiet. Whatever your weight,
your feet should not slap loudly as they hit the ground. Light steps are more
efficient and cause less stress to the body.
10. Breathe deeply and rhythmically
Whether you breathe through your nose or mouth, try to breathe deeply and
rhythmically. Avoid shallow and quick breaths. Try to aim for one breath for
every two strides, but don't be afraid to try longer breathing.

 Jump Rope - In addition to improved heart health and stamina, jumping rope
also improves how efficiently you breathe.
Instructions:
1. Hold the rope while keeping your hands at hip level.
2. Rotate your wrists to swing the rope and jump.
3. Jump with both feet at the same time, one foot at a time, alternating between
feet, etc.
4. Repeat until the set is complete.

 Hula-Hooping - Swinging those hips around will up your heart rate and improve
your core strength.
Instructions:
1. Stand with your feet either hip width apart or one slightly in front of the other.

2. Press the hoop into the small of your back, on a flat horizontal plane.
 3. Give the hoop a flat but firm push with your hands in the direction that intuitively
feels best. The hoop should rotate around your body several times even if you
make no movement with your body.
4. As soon as you spin your hoop ignite a rhythmic pulse in your middle torso,
pushing back and forth if one foot is in front of the other or side to side if the
feet are parallel.
5. If at first you don’t succeed…you know what they say. Pick you hoop up, press
it against the small of the back, give it a firm and flat push in one direction and
ignite a body pulse instantly to stop the hoop from falling down.
 Flexibility – this is the capacity to use joints in its normal range of movements
Examples:

 Standing Hamstring Stretch – Strengthening and stretching the hamstrings can

prevent them from becoming too tight and provide extra support for the back
and pelvis.
Instructions:

1. Stand tall with your feet hip-width apart, knees slightly bent, arms by your sides.
2. Exhale as you bend forward at the hips, lowering your head toward floor, while
keeping your head, neck and shoulders relaxed.
3. Wrap your arms around backs of your legs and hold anywhere from 45 seconds
to two minutes.
4. Bend your knees and roll up when you're done.

 Piriformis Stretch – Since the piriformis crosses over the sciatic nerve, "if it is
tight, it can result in sciatic nerve irritation," Cyrelson says. "Stretching this
muscle can prevent potential future sciatica, or help treat it."
Instructions:

1. Sit on the floor with both legs extended in front of you.

2. Cross your right leg over your left, and place your right foot flat on the floor.
3. Place your right hand on the floor behind your body.
4. Place your left hand on your right quad or your left elbow on your right knee (as
shown) and press your right leg to the left as you twist your torso to the right.
5. If the spinal rotation bothers your back, take it out and simply use your left hand
to pull your right quad in and to the left.

 Lunge with spinal twist – This exercise is a great core exercise that builds lower
body strength.
Instructions:
 1. Start standing with your feet together.
2. Take a big step forward with your left foot, so that you are in a staggered stance.
3. Bend your left knee and drop into a lunge, keeping your right leg straight behind
you with your toes on the ground, so you feel a stretch at the front of your right
thigh.
4. Place your right hand on the floor and twist your upper body to the left as you
extend your left arm toward the ceiling.
5. Hold for 30 seconds to 2 minutes.
6. Repeat on the other side.

 Muscular Strength – this is the amount of force that a person can produce in a
single muscle contraction
Examples:

 Push-up - This traditional workout move has been popular in the fitness realm
for many years, and for good reason. Pushups strengthen your shoulders and
help strengthen your core.
Instructions:

1. In a resting position, lying flat on your stomach.

2. Push yourself off of the ground into a plank position, holding your body up with
your hands and toes.
3. Lower yourself back down and let your chest touch the ground.
4. Push your weight down through your palms and bring your body back up to a plank
position.
5. Be sure to clench your glutes together and keep your back flat in order to engage
all necessary muscles.
6. Perform 5 sets of 15 repetitions.

 Sit-ups – This exercise strengthen the core and help build abdominal muscles.
Having more muscles will, in turn, increase the amount of calories that your
body burns, which will help you burn fat.
Instructions:

1. Start by lying flat on your back, with your legs bent and your feet flat on the ground.
Place your hands beneath your neck, with your elbows out to the sides.
2. Clench your stomach muscles and bring your torso up so that it’s flush with your
thighs. Resist the urge to use momentum, rather than your muscles, to bring your
body up.
3. Guide your body down in a controlled motion to maximize your muscle use.
4. Perform 5 sets of 25 repetitions.
  Bench Press – This exercise can build muscle mass in your upper body and
can increase push strength.
Instructions:

1. Lie on the bench with your eyes under the bar

2. Grab the bar with a medium grip-width (thumbs around the bar!)
3. Unrack the bar by straightening your arms
4. Lower the bar to your mid-chest
5. Press the bar back up until your arms are straight

 Muscular Endurance – this is the capacity of the group of muscles to contract

over a long period of time
Examples:

 Plank – planks can help improve core strength and stability.

Instructions:

1. To start, lie flat on your stomach (hips touching the ground) with your legs flat
and upper body propped up by your forearms.
2. Tightening your lower back and shoulder muscles, raise your hips off the ground.

3. Hold for as long as you can (aim for intervals of 30 to 45 seconds) and then
relax. That completes one repetition (rep).

 Body weights squats – Squats hit your legs hard, requiring multiple muscles to
work in unison and stimulates growth. Increased strength. Squatting will
strengthen your legs and the tendons in your knees like no other exercise.
Instructions:

1. Start by standing upright with your feet placed in a position slightly wider than
shoulder-width apart, and your toes pointed straight ahead.
2. Bend your legs and drop your buttocks down to the height of your knees. Your
legs should form a 90-degree angle when you’re at the bottom of the
movement.
3. With your weight on your heels, push yourself back upright, squeezing through
your glutes (buttock muscles) on the way up.
4. Perform 5 sets of 25 repetitions. Adjust this rep number if you feel you can do
more at the end of each set.

 Walking Lunges – This exercise improves functionality, improved core stability,

symmetrical toning and boosts hip flexibility.
 Instructions:

1. Stand upright with your feet shoulder-width apart.

2. With your right leg, take a large step forward, then drop your body down so that
your back leg touches the ground.
3. Push down through your front heel and stand back upright.
4. Repeat the same motion with your left leg.
5. Perform 5 sets of 30 lunges (15 on each leg, per set).

Skill – Related Fitness – forms the foundation toward an athletic performance

 Speed – the capacity of the body to cover or move in a certain distance for a short
period of time
Examples:

 Alternating Strides - Speed training drills like these help to develop foot speed
and co-ordination.
Instructions:

1. Set up a series of cones in a straight line. The first 10 cones should be about 1
meter/yard apart. The next 10 should be 2 meters/yards apart.

2. From standing start sprint the total length of the cones taking one step between
each marker.

3. The cones close together will encourage faster, shorter strides. You can gradually
decrease the distance between cones as you progress. Walk slowly back to the
start to recover.

 Accelerating Sprints - Speed training drills like these help to develop speed and
power endurance.
Instructions:

This drill requires you to mark out distance of about 100 yards/meters where
you can sprint in a straight line. You also need to mark a halfway point either
with some landmark or a mark on the ground. Starting at one end, gradually
accelerate to reach full speed at the halfway point and continue to sprint to
the end. Slow down gradually to a jog, turn and walk/jog back to the start.
 Weave in/ weave out - This is an excellent drill for developing lateral (sideways)
agility.
Instructions:
1. Place 4 cones in a straight line about 3 yards/meters apart.
2. In between each pair of cones place another cone about 3 yards/meters to the
left.
3. Sprint from one cone to the next touching each one with your hand.
4. Try to take quick side steps, rather than turning to face the marker and running
forward.

 Agility – the capacity to control body movements and shift direction quickly from
one place to another
Examples:

 Ladder Drills – This exercise is a great way to warm-up your entire body and
avoid injuries, great way to practice general footwork, excellent for directional
and multi-planar movement training, interesting and fun way to build up your
calves & cardiovascular endurance.
Instructions:

Using an agility ladder, select a method of moving through the ladder. For example,
you might start with a high-knee march forward through each box, and then
progress to a lateral scissor if you’re more advanced. To target your upper body,
move through the ladder with your hands while maintaining a push-up position.
Once you have this move mastered, speed it up and recite the words to your
favorite song, the alphabet or the pledge of allegiance as you move through the
ladder. It might seem simple, but this move will get your heart rate up and your
brain working.

 Hurdle Drills – Hurdle drills will increase one’s flexibility, range of motion, and
core strength
Instructions:
Using either 6- or 12-inch hurdles (these can be cones, yoga blocks or whatever
you have on hand), set five to 10 hurdles up in a row, parallel to each other. Moving
laterally, start by going over the first hurdle with a high step and pausing in a stork
stance before moving back to the starting position. Then move over the first two
hurdles, pause and go back to the start. Continue this until all five to 10 hurdles
have been traveled (1, 1 2, 1 2 3, 1 2 3 4, etc.). Count your hurdles out loud (both
ascending and descending numbers) and remember to pause on one leg before
moving back to the beginning. Also, don’t forget to switch directions. When you
become more advanced, speed up the hurdle steps and take out the pause.

 Cone drills – Cone drills can enhance change of direction, coordination and
body awareness.
 Instructions:

Set seven cones up in the pattern shown. Using the letters M, N, I, T, Y, select an
order in which you will create those letters with your pattern of moving through the
cones. Touch each cone that creates the letter as you move through each pattern
at a pace that is appropriate to you. Depending on your fitness level, you may
choose to walk, skip, jog, sprint or shuffle. After you have completed each letter
with your movement pattern, change the order of the letters and try it again. For
an increased cardiovascular challenge, try facing the same direction as you create
each letter and move the cones farther apart. If you’re working with a partner and
like a little competition, time yourselves going through the pattern, or trade off turns
for each letter.
 Balance – the capacity to maintain equilibrium even when moving
Examples:

 Bird-Dog – The name may sound silly, but this exercise has serious strength
benefits on top of improving your balance. Not only does it target your
hamstrings, glutes, shoulders and postural muscles, it also supports healthy
hips and tightens your abs.
Instructions:

1. Start on hands and knees with hands under shoulders and knees under
hips.
2. Raise your right arm out in front of you and your left leg out behind you, both
parallel to the floor. Hold for three breaths. Keep your pelvis square to the
floor.
3. Slowly bring your right elbow and your left knee to touch under your
abdomen. Round your back as the limbs touch, and then extend them away
from each other.
4. Repeat for three sets of three reps on each side.
 Balancing plank – This improves balance and coordination while it targets the
core.
Instructions:
1. Start in a high plank with hands shoulder-width apart and feet hip-width
apart.
2. Hold this for 10 seconds, and then lift your right hand off the ground and
extend it out in front of you for 10 seconds. Keep your neck aligned and your
eyes on the floor in front of you.
3. Return to regular plank for 10 seconds and repeat with the left hand.
 4. Then, do the same with each leg, coming back to a regular plank in between
each lift.
5. Complete three rounds.

 Single-leg balance move – Balancing on one leg increases ankle, knee and hip
stability
Instructions:

1. Stand with your feet together, arms out wide.

2. Raise your right leg, balancing on your left foot, and swing it forward and
backward, right and left. Switch up the pattern regularly (for example, right
to front, left to back).
3. Continue for one minute, then switch legs.

 Coordination – the capacity of the body to use all the senses and its parts together
to produce and execute smooth movements efficiently
Examples:

 Juggling – The benefit of this exercise is in the repetition and the awareness of
how off-beat you can be when you are flustered.
Instructions:

Start with slow circles with just two balls, finding your pacing and coordination
between both hands, then add the third ball.

 Jump rope drills - jumping rope also works on hand/foot/implement coordination

when you progress beyond two foot hopping.
Instructions:

Running in place, one foot multiple hops, and crisscrossing are all options you can
play with. Keep the rope moving at a steady pace while you get fancy in your
footwork.

 Dribbling - The distinct speed you need to maintain the right angles requires a
good amount of practice and perseverance.
Instructions:

Practice dribbling with one hand and switching back and forth between both hands.
Play with different speeds, and dribbling closer to the ground or further away from
 Power – the capacity to transfer force at a rapid pace. Product of strength and
speed.
Examples:

 Squat jumps – Squat jumps develop power in your lower body and will improve
your vertical leap.
Instructions:

Stand with your feet shoulder width apart and your hands by your sides. Bend your
knees, push your butt back and descend into a squat position while simultaneously
swinging your arms behind you. Dynamically swing your arms forward, and leap
straight up into the air getting as much hang time as you can. On landing, bend
your knees to absorb the impact and descend into another repetition.

 Clapping push-ups - Clapping pushups will develop your upper body's pushing
and punching power.

Instructions:
Adopt a regular pushup position with your hands below your shoulders, abs
tight and head, hips and heels forming a straight line. Bend your arms, and
lower your chest to the floor. Immediately extend your arms and drive your
upper body off the floor so that your hands leave the ground. While you are in
mid-air, clap your hands. As you descend, extend your arms and land on
slightly bent elbows to absorb the impact. Bend your arms, lower your chest to
the floor and repeat the exercise.

 Medicine ball overhead throws - This will increase your whole-body power, but
it puts a particular focus on your hamstrings, glutes and lower back.

Instructions:
Stand with your feet shoulder width apart astride a medicine ball. Push your
hips back, bend your knees and bend down. Grasp the underside of the
medicine ball with both hands. Keeping your arms straight, dynamically extend
your knees, hips back and arms to throw the medicine ball up overhead and
behind you; aim for height and distance. Walk to where the ball landed, and
repeat the exercise.

 Reaction Time – the capacity to respond quickly to stimulus

Examples:

 Wall ground reactions – Improves Eye Hand Coordination, Vision, Visual

Tracking, Reaction Time, Switching of Focus and Angular Velocity Tracking.
 Instructions:
Stand 10 feet back from a concrete wall. Throw 1 or 2 balls against the wall
such that it hits the wall, ground and comes back. Alternate hands with each
throw. Go as fast as you can. Increase speed as you improve.

 Ball drops drills - This drill is excellent for improving response to visual stimulus
and first-step quickness.

Instructions:
The athlete and coach stand approximately 5 yards (5 m) away from each
other. The coach has a racquetball (or any ball that bounces). The athlete
assumes an athletic position. The coach holds the ball out to the side at
shoulder height and then randomly drops it.

As soon as the coach releases the ball, the athlete sprints toward it and catches
it before it bounces twice. The athlete should catch the ball in a good athletic
stance. The athlete may not dive for the ball to make up for poor reaction time.

 Bounce and Catch – This drill is good for eye hand coordination, vision, visual
tracking, reaction time, cross brain communication and speed of mental
processing.

Instructions:
Bounce 2 balls to waist height alternating hands with each bounce. Look
directly at the ball while bouncing and try to see the numbers clearly. Then don’t
look. Use peripheral vision. Increase the speed as your skill improves. Try to
go as fast as you can.