Handouts

Topic: PHYSICAL FITNESS AND PHYSICAL FITNESS BATTERY TEST

Definition of 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. A fit person is able to perform schoolwork, meet home responsibilities, and still have enough energy to enjoy sport and other leisure activities. A fit person can respond effectively to normal life situations, such as raking leaves at home, stocking shelves at a part-time job, and marching in the band at school. A fit person can also respond to emergency situations - for example, by running to get help or aiding a friend in distress.

Factors that affect fitness

(1)Exercise Regularity

Depending on the regularity and intensity of the exercises, fitness is promoted. Exercises should be done regularly to increase our wellness.

(2) The diet

Proper nutrition comes from a good diet. We also get ample energy and vigor from a good diet. We should aim at eating a balanced diet to have our wellness improved.

(3)Proper training

Our body fitness is decided the amount of training we get. With proper training, our wellness is increased with greater magnitude.

(4) Proper training

Our body fitness is decided the amount of training we get. With proper training, our wellness is increased with greater magnitude.

(5) Relaxation and rest

Through rest and relation, one is able to recover and the speed of the muscles going to their normal state increased.

(6) Illness

There is always some negative factors on fitness caused by the illness. These include both diseases and injuries. One should strictly ensure that obstructive and remedial measures that are safe are followed.

(7) Environment

We should leave it clean, safe and hygienic environments in order to be fit and well. Dirty, untidy and polluted environments have a negative effect on our fitness and wellness. 

(8) Gender and Age

There is a biological difference between a man and a woman. The functioning of their psychology also works typically. As one grows old their fitness and wellness are slowly affected.

(9) Lifestyle

Better health and fitness is promoted by a healthy lifestyle. The single and habitual sessions of physical activities help an individual in achieving better performance in their day to day tasks. It’s evident that there are various factors that affect the wellness of an individual. Everyone should strive to maintain a fit body.

Importance of Fitness

To put it simply, physical activity and exercise is important for everyone. Children, adolescents, and adults of all ages need regular physical activity. Physical activity promotes good health, and you should stay active throughout all stages of your life regardless of your body type or BMI.

Understanding the benefits of physical fitness and knowing how active you should be can help you maintain good health and improve your overall quality of life. Here are a few benefits of regular physical activity that demonstrate the importance of physical fitness.

Paths to physical fitness

(1) Personal Health and Fitness.

This course begins by looking at how we define what health is and how media and society influence our attitudes and opinions on what we think is healthy and what is not. The course will then discuss how health is perceived differently depending on your age, gender, and race. Next, you will learn about illnesses and diseases, Antonovsky's sense of coherence, and how to move to a positive paradigm for health.this course will tackle the subjects of healthy eating and weight control. It will talk about appetite, diet, exercise, and cholesterol as well as the role of high GI foods. This course will show you its precise importance for your health.Becoming and remaining healthy requires a combination of good eating habits and regular exercise.

(2) Physical Fitness - Fitness Tips and Workout Routines.

 This Physical Fitness - Fitness Tips and Workout Routines online course will teach you important theoretical aspects of physical fitness and provide you with practical workouts that can help you develop and maintain your physical fitness.

(3)Health and Fitness - Running Tips, Swimming and Strength Training.

Running, swimming, and strength training are great ways to improve your physical fitness and promote your well-being, which can be an excellent source of confidence. This course will teach you how to engage in all these activities in a safe and productive manner.

(4) Health and Fitness - Flexibility, Calisthenics and Plyometrics.

Flexibility, calisthenics, and plyometrics exercises are excellent ways of building strength, speed, and power while burning calories. These exercises utilize gravity and bodyweight leverage to challenge one's fitness level, without any fancy gym equipment being required to get started. All you need is a bit of training on the right techniques and movements and you're good to go! 

(5) Yoga Exercises

Yoga is an exercise system used by millions of people around the world to gain a healthier lifestyle. In this course, Dashama, who is an innovator in the field of yoga, mind/body transformation and healing, will guide you to a deeper understanding of yourself through yoga, teaching you a powerful system to access a healthier physical and mental state of well-being.

(6) Yoga Exercises for Core Strength and Flexibility.

This yoga course will be of great interest to learners who have some knowledge and experience of yoga techniques and would like to gain a greater knowledge and understanding of more advanced techniques that will strengthen the inner core and improve flexibility.

(7) Physical Fitness - How to Avoid Injuries and Train Safely.

Training in challenging environments can often lead to the development of an injury or serious medical condition. It is therefore not only crucial to train with the right gear and clothing but with the right knowledge too. This course will teach you the necessary steps that must be taken to remain safe while training in an extreme environment. This knowledge might well save you from serious injury someday.

Principle of physical fitness

(1) Overload Principle

  is considered the most important concept in exercise. In simple terms, it means that your body will adapt to the demand you impose on it. For example, when you lift a heavy weight you haven’t lifted before, or you complete a hard cardio workout that puts new demands on your heart and lungs, physiological changes will take place that will allow you to do this more easily next time.

(2) F.I.T.T.

F.I.T.T. stands for Frequency, Intensity, Time and Type. These are the four areas where increases in workload or demand can be made in order to progressively overload the body so it adapts in the desired way.

(3) Specificity Principle

 is, quite simply, that the exercise you do should be specific to your goals. For example, if your goal is simply health and weight management, focus on total body strength, cardio and a healthy diet. If you are a runner wanting to improve your race times, include speed workouts in your training. If you’re a cyclist training for a 100-mile ride, focus on building up longer distance training rides at an endurance pace.

(4) Rest and Recovery Principle

is critical to achieving gains in fitness. The body simply cannot tolerate too much stress, and over time will instead “shut down” in order to protect itself. This results in overtraining syndrome, burnout, excess fatigue, and a weakened immune system.

(5) Use It or Lose It. 

Most everyone is aware of this concept at some level, as it applies to many things in life. With respect to the body, muscles build strength (called “hypertrophy”) with use, and lose strength (“atrophy”) with lack of use. This includes not only the skeletal muscles, but also the heart and even the brain (although it’s not technically a muscle.) How quickly atrophy occurs is dependent on many factors, and will be the subject of a future blog post.

References

Corbin,C. & Masurier,GL.(2021).What is Physical Fitness?

https://us.humankinetics.com/blogs/excerpt/what-is-physical-fitness

Berry,T.(2019). What are the factors Affecting Physical Fitness?

https://latitudesnj.com/what-are-the-factors-affecting-physical-fitness/

Haden Interactive.(2021).The importance of Physical Fitness.

https://www.mana.md/the-importance-of-physical-fitness/

Alison. (2021). Personal Fitness Learning Path.

https://alison.com/learning-path/personal-fitness/

Kelly L. (2019). The 5 Basic Principles of Fitness.

https://dragonfly-fitness.com/2018/08/08/the-5-basic-principles-of-fitness/