PHYSICAL EDUCATION/FITNESS/NUTRI

Physical Fitness

It is a physical state of well-being that allows people to perform daily task or activities efficiently without undue fatigue and still have an extra energy to enjoy leisure time

Components of Physical Fitness:

1. Health-Related Components

2. Skills-Related

Health-Related Components

It is the function of a body’s adaptation to exercise. Also, the ability to become and stay physically healthy.

(Muscular Strength, Muscular Endurance, Cardiovascular Endurance, Flexibility, Body composition)

Muscular strength

refers to the ability of the muscle to exert maximum effort in brief duration. It may be developed through isotonic, isometric, and isokinetic.

Isotonic Contractions

- voluntary contractions in which muscles change in length alternately. The muscle contracts at varying speed against a resistance.

Concentric - shorten during exercise

Eccentric Contraction- refers to the muscle that lengthens during an exercise

Isometric contraction

contractions in which the muscles are contracted against an immovable resistance. There is no changes in length during exercise.

Isokinetic Contractions

contractions is similar to isotonic contractions but muscles are exposed to fixed machines.

Muscular Endurance

is the ability of the muscles to resist fatigue when performing multiple repetitions against a submaximal load for a long period of time.

Cardiovascular Endurance

is the ability of the heart and lungs to function efficiently and effectively over a prolonged period of time.

Flexibility

• Ballistic

• Static

• Dynamic

• Proprioceptive neuromuscular facilitation

ability to move the joint throughout its entire range of motion without pain.

Types of stretching ( flexibility)

- ______: bouncing

- _________: hold

- _______: momentum

-__________(PNF) - contract-relax

Body Composition

is the relative amount or proportion of lean body mass to fat body mass.

Ectomorph

Mesomorph

Endomorph

( body composition)

Somatotypes: (Sheldon, 1940s)

__________- lean and small body

__________ - predominance of muscles

__________ - characterized by a relative predominance of soft roundness ( Fat)

Skill-Related Components

It is the quality of one’s movement skill. It also enhances one’s performance in athletic or sports events (Agility, Balance, Power, Speed, Coordination, Reaction Time)

Agility

______ Is the capacity to change the direction of the body quickly and effectively.

Balance

It involves vision, reflexes, and the skeletal muscular system which provides the maintenance of equilibrium.

Power

– is the ability of the muscle to release maximum force in the shortest possible Time.

Speed

It is the ability to move one’s body from one point to another in a shortest possible

Coordination

_____’’’– It is the ability to integrate the sense with muscles to produce accurate and smooth body movement.

Reaction Time

________– It is the time required to respond or initiate a movement as a result of a given stimulus