MAPEH 3RD

PHYSICAL FITNESS

- ability of the body to perform daily tasks efficiently without fatigue


HEALTH RELATED COMPONENTS

  • Cardiovascular Endurance: the lungs, heart, and blood vessels deliver enough oxygen to the cells to meet the needs of long-term physical activities.

  • Muscular Strength: capacity of the muscle to produce force

  • Muscular Endurance: highest amount of force that a muscle group is able to pull or push

  • Flexibility: joint or group of joints to move through their full range of motion without pain or restriction.

  • Body Composition: how much of your body is made up of fat, bone, and muscle


MEASURING PHYSICAL FITNESS

  • Assess current fitness level

  • Setting realistic goals

  • Tracking progress


TOOLS AND METHODS

  • VO2 Max Test

  • 1 Repetition Max Test

  • Sit and Reach

  • BMI


BMI METRIc

< 18.5

underweight

18.5 - 24.9

normal

25 - 29.9

overweight

> 30

obese




IMPORTANCE OF WEIGHT MANAGEMENT

  • Reduces chronic diseases

  • Improves quality of life

STRATEGIES

  • Balanced diet

  • Exercise

  • Hydration

  • Behavioral


SPORTS AS LIFETIME INVOLVEMENT

- physical activities promotes health across all ages

- participation in sports encourages physical, mental, and social well-being


ADAPTATIONS IN ACTIVITIES

  • Children: fun & development

  • Adults: fitness & competition

  • Seniors: mobility & social interactions


PRECAUTION MEASURERS

  • Warm up & stretching

  • Use appropriate gear & equipment

  • Follow proper techniques & training guidelines

  • Stay hydrated & maintain nutrition

  • Seek professional guidance when needed


CLASSIFICATION OF SPORT

  • Individual sport, dual sport, team sport


SPORTS INJURIES

  • Sprains & Strains: ligaments & muscle

  • Fractures: Broken bones due to impact

    • Open (compound) - outside the skin

    • Closed (simple) - inside the skin

  • Dislocations: joints forces out of position

  • Concussion: Head injuring causing temporary dysfunction

  • Tendonitis: Inflammation of tendons due to overuse


RECREATIONAL ACTIVITIES: Mind, Body, & Soul

- voluntary activities undertaken for enjoyment, relaxation & health


PHYSICAL BENEFITS

  • Improved Physical Health

  • Disease Prevention

  • Increased Energy Levels


EMOTIONAL BENEFITS

  • Stress Reduction

  • Enhanced Mood

  • Boosted Confidence: Achieving recreational goals builds self- esteem.

  • Improved Mental Clarity


SOCIAL WELL-BEING BENEFITS

  • Building Relationships

  • Community Engagement

  • Improved Communication Skills: 

  • Support Systems


Examples of Recreational Activities

- Physical: Running, cycling, dance classes.

- Emotional: Painting, writing, gardening.

- Social: Team sports, community volunteering, club memberships.


How to Incorporate Recreation in Daily Life

  • Balance work and leisure with a structured schedule

  • Choose activities that align with personal interests and goals

  • Encourage family and friends to participate in recreational activities