Chapter I

Exercise Programs
(Sports)
 Physical Fitness
 isthe body’s ability to function effectively and
efficiently without undue fatigue in work, leisure
activities, to meet emergency situations and to resist
diseases from sedentary lifestyle.
 A. Fatigue- ability to perform one’s daily tasks.
 B. Leisure- is the amount of time left after all the
daily routine activities are accomplished.
MEETING EMERGENCIES- is unforeseen
events where one has to use his energy and
time to meet unexpected circumstance. They
include:
1. Accidents
2. Participating in community service
3. Solving household problem
4. Illness/ death in the family
5. Calamities (Landslide, Earthquake, Fire,
Floods, etc.)
 HEALTH-RELATED FITNESS
COMPONENTS
Fitness components that are prescribed to improve
individual’s health.
a. Muscular Strength- the ability of the muscle to
exert maximal effort in a brief duration.
b. Cardiovascular Endurance- the ability of the
lung, heart and blood vessel to deliver adequate
amounts of oxygen to the cell to meet the demands
of prolonged physical activity.
c. Flexibility- the ability to the muscles and
joints to go through a full range of motion.
d. Body Composition-refers to the proportion
of lean body mass to fat body mass.
e. Muscular Endurance- defined as the
maximum pull or push that can be exerted one
time by a muscle group.
 SKILL- RELATED FITNESS
 Fitness components important for success in skills in
skillful activities and athletic events.
a. SPEED- the ability to perform a task or
move from one point to another in the
shortest possible time.
b. AGILITY- the ability of an individual to
quickly shift or change direction
 SKILL- RELATED FITNESS
c. POWER- ability to perform one maximum effort in
the shortest possible time. It is the product of both
strength and speed.
d. BALANCE- the ability to stay in equilibrium in
relation to changes in body position. It may be static or
dynamic.
STATIC-balanced is the kind of balance demonstrated in
stationary position.
DYNAMIC- balance is demonstrated while body moving.
e. REACTION TIME- is the amount of time it takes to
respond to a stimulus.
f. COORDINATION- is the integration with hand and or
foot movements with the input of the senses.
 SMART Guide to Goal Setting
a. S (SPECIFIC)- Write down want you want to achieve.
b. M (MEASURABLE)- Write down amounts, times, days
and other measure factors
c. A (ACHIEVABLE)- Your goals should be realistic
d. R (RELEVANT)-Your goal should be important to you
e. T (TRACKABLE)- Recording your progress helps you
what you’ve achieved.
Flexibility-
Body Composition-
Muscular Endurance-