FLEXIBILITY

 Is the ability to use your joints fully. You are flexible when the muscles are long enough and the
joints are free enough to allow movement. People with good flexibility have fewer sore and
injured muscles. Stretching before and after activities will help to improve flexibility.

BENEFITS:

 Decreased aches and pains

 Enhanced ability to move freely and easily
 Recovery from injury
 Improved posture and appearance

EXAMPLES:

 Yoga
 Sit and Reach
 Flexible stretchings

BODY COMPOSITION

 Is the percentage of body weight that is fat compared to other body tissue, such as bone and
muscle. People who have a high percentage of fat are more likely to be ill and have a higher death
rate than lean people. Exercise and eating the right foods in the proper amounts can improve
body composition. Body composition can be measured using an instrument called calipers, a
specialized scale, or it can be calculated by using the body mass index (BMI) which uses height
and weight to determine your BMI.

BENEFITS:

 Reduces risk of obesity

 Reduces risk of heart disease
 Reduces the risk of developing diabetes
 Improves appearance and self-image
Clarisse Abigail R. Bolante Ms. Josefina S. Sarvida

BTM 11 Sept 09, 2019

PHYSICAL FITNESS

 Physical fitness refers to the ability of your body systems to work together efficiently to allow
you to be healthy and perform activities of daily living. Being efficient means doing daily
activities with the least effort possible.

CARDIOVASCULAR ENDURANCE

 Is the ability to exercise the entire body for long periods of time. It requires a strong heart,
healthy lungs, and clear blood vessels to supply the body with oxygen.

BENEFITS:

 increased heart muscle strength.

 improved cholesterol.

 stress reduction.

 lowered blood pressure.

 mood and self-esteem boost.

 weight control.

 improved sleep.

EXAMPLES:

 Skipping ropes

 Swimming

 Dancing

MUSCULAR STRENGTH

 Is the amount of force you can put forth with your muscles. It is often measured by how much
weight you can lift. People with strength have fewer problems with backaches and can carry out
their daily tasks efficiently.
BENEFITS:
 Reduces body fat and increases lean body mass (muscle mass)
 Helps to keep bones dense and strong
 Increases energy levels
 Helps you to maintain correct posture

EXAMPLES:
 Push Ups
 Sit Ups
 Lifting weights

MUSCULAR ENDURANCE

 Is the ability to use the muscles, which are attached to the bones, many times without getting
tired. People with good muscular endurance are likely to have better posture, have fewer back
problems, and be better able to resist fatigue than people who lack muscular endurance .

BENEFITS:

 Increases metabolism and helps to maintain weight

 Helps you to perform everyday tasks such as climbing stairs and lifting objects
 Reduces your risks of being injured
 Increases the strength of tendons and ligaments

EXAMPLES:

 Planking
 Squats
 Jumping Squats

AGILITY
  is the ability to move and change direction and position of the body quickly and effectively while
under control. It requires quick reflexes, coordination, balance, speed, and correct response to the
changing situation.

BENEFITS:

 Aid in injury prevention.

 Improve multi-planar coordination.

 Increase heart rate and blood flow throughout the body.

 Increase mind-body connection and help get us focused.

EXAMPLES:

 Lateral plyometric jumps

 Tuck jumps
 Shuttle runs
 Forward-backward sprints

POWER

 Power is defined as an amount of work done in a particular time. Work is the product of a force
on an object, and remember, muscular strength is the maximal amount of force muscles can
exert on an object.

BENEFITS:

 Your ability to flush and buffer the build-up of metabolic wastes

 Improved neuromuscular adaptations
 Increase in use of your fast twitch muscle fibers

EXAMPLES:

 Clapping Push-ups

 Two-Footed Hurdle Jumps

 Squats Jumps
REACTION TIME

 Is the amount of time it takes to respond to a stimulus.

BENEFITS:

 Improves your attentiveness

EXAMPLES:

 Playing sports (e.g Volleyball, Soccer, Marathon)

BALANCE

 Controlling body positions while standing still or moving. Balance is a skill-related component of
physical fitness. Balance can be tested by standing on one leg with eyes closed for 30 seconds on
each leg or by performing the Y-Balance Test. Balance can be improved by increasing
one’s overall core strength.

BENEFITS:

 Effective way to strengthen and tone the obliques and the muscles of the hips, thighs, glutes and
low back.

 Improve your coordination and ability to react to sudden changes of direction

 Easily be added to the warm-up phase of a workout

 Used as low-intensity recovery exercises

EXAMPLES:

 Gymnastics
 Surfing
SPEED

 Is not just how fast someone can run (or cycle, swim etc.), but is dependent on their
acceleration (how quickly they can accelerate from a stationary position), maximal speed
of movement, and also speed maintenance (minimizing deceleration). Movement speed
requires good strength and power, but also too much body weight and air resistance can
act to slow the person down.

BENEFITS:

 Stronger Bones and Other Connective Tissues

 Reduced Risk of Injury
 Better Fat Burn
 More Muscle

EXAMPLES:

 Running
 Speed skating
 Hurdel Jumps

COORDINATION

 coordination is the ability to move two or more body parts under control, smoothly and
efficiently.

EXAMPLES:
 Jumping Rope
 Speed Bag
  Racquet Sports

REFERENCES:

("Chapter 5 Developing Flexibility - ppt video online download", n.d.)

http://www.humankinetics.com/excerpts/excerpts/what-is-physical-fitness

("Benefits of Physical Activity - Student Health Services - Michigan State University", n.d.)
https://www.verywellfit.com/understanding-agility-in-sports-3120338

https://www.active.com/fitness/articles/the-benefits-of-agility-workouts

https://www.pdhpe.net/the-body-in-motion/what-is-the-relationship-between-
physical-fitness-training-and-movement-efficiency/skill-related-components-of-
physical-fitness/power/

http://mtnlifefitness.com/blog/benefits-power-training/

https://www.yourdictionary.com/reaction-time

https://brainstormcom.wordpress.com/2017/03/10/balance/

https://www.acefitness.org/education-and-
resources/lifestyle/blog/5428/dynamic-balance-5-benefits-of-training-for-
dynamic-balance
https://www.topendsports.com/fitness/speed.htm

https://www.runnersworld.com/training/a20716909/speed-training-health-
benefits/