Physical Fitness

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A major goal of Physical Education.

• Physical Development

• Fitness

• Intellectual Development

• Sport

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What does Physical Fitness mean?

• the ability of the body to function at its best.

• being able to do certain physical activities without getting tired easily

• playing games and sports

​Components of Physical Fitness

​Physical fitness has two main components:

1. Health-related components

2. Skill-related components

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What does Health-related fitness component mean?

• linked to physical or motor skills that are required in daily tasks or sports activities

• requires regular or daily physical activity and exercise.

• linked to one's overall health and body function

• ability of the body to function at its best

​HEALTH-RELATED FITNESS COMPONENTS

1. Body Composition

2. Cardiovascular Fitness or Endurance

3. Flexibility

4. Muscular Strength

5. Muscular Endurace​

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It is the amount of fat mass compared to lean muscle mass, bone and organs.

• Body Composition

• Cardiovascular Fitness or Endurance

• Muscular Strength

• Muscular Endurance

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

• Body Composition

• Cardiovascular Fitness or Endurance

• Muscular Strength

• Muscular Endurance

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Check all the example of Cardiovascular Endurance exercises

• running

• jump rope

• weightlifting

• swimming

Let us move!!!

​Let us do a cardiovascular endurance exercise.

​Run in place

Set your timer to 2 minutes. Then run in place.

REMEMBER: Run NOT Jog.​

Assignment:

Take a video while playing jumping rope. Count how many jump rope who were able to do. ​

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It is the quality of plasticity, which gives the ability to do a wide range of movement.

• Body Composition

• Cardiovascular Fitness or Endurance

• Flexibility

• Muscular Strength

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Check all the example of Flexibility exercises

• burpees

• butterfly stretch

• calf stretch

• side lunge stretch

Let us move!!!

​Let us do flexibility exercise.

Butterfly stretch

Calf stretch

Side lunge stretch

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The ability to continue selected muscle group movements for a prolonged period of time.  

• Body Composition

• Cardiovascular Fitness or Endurance

• Muscular Strength

• Muscular Endurance

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Check all the example of Muscle Endurance exercises

• planks

• cycling

• stretching

• sit-ups

Let us move!!!

​Let us do muscle endurance exercise.

​Plank as long as you can. CAUTION!!! STOP when you cannot bear any longer. Don't push so hard.

Assignment:

Take a video while doing sit ups. Do as many as you can but STOP when you cannot bear it. Don't push so hard.

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The ability of your muscles to exert force

• Body Composition

• Cardiovascular Fitness or Endurance

• Muscular Strength

• Muscular Endurance

Multiple Select

Check all the example of Muscular Strength exercises

• dancing

• squats

• push-ups

• pull-ups

Let us move!!!

​Let us do muscular exercise.

​Squat​

Set your timer to 3 minutes. CAUTION!!! STOP when you cannot bear any longer. Don't push so hard.

Assignment:

Take a video while doing push ups. Do as many as you can but STOP when you cannot bear it. Don't push so hard.

​Physical fitness is important for good health. Being physically fit and healthy doe not just happen. It requires regular or daily physical activity and exercise. Being physically fit has many health benefits.