Lesson 1

Health Related Fitness Components

1. Body Composition – The combination of all the tissues that make up the body such as bones,
muscles, organs and body fat.
2. Cardiovascular Endurance – The ability of the heart, lungs, blood vessels, and blood to work
efficiently and to supply the body with oxygen.
3. Flexibility – The ability to use joints fully through a wide range of motion.
4. Muscular Endurance – The ability to use muscles for a long period of time without tiring.
5. Muscular Strength – The ability of the muscles to lift a heavy weight or exert a lot of force one
time.

Skills Related Fitness Components

1. Agility – The ability to change body positions quickly and keep the body under control when
moving.
2. Balance – The ability to keep the body in a steady position while standing and moving.
3. Coordination – The ability of the body parts to work together when performing an activity.
4. Power – The ability to combine strength with speed while moving.
5. Reaction Time – The ability to move quickly once a signal to start moving is received.
6. Speed – The ability to move all or a part of the body quickly.

Lesson 2
Principles of Physical Activity

Overload Principle
This principle pertains to doing “more than normal” for improvement to happen. It means to boost our
fitness, strength, or endurance. The workload is extended accordingly. Applying these training
principles will cause long-term adaptations, enabling the body to figure more efficiently to deal with
higher levels of performance.

Overloading will be achieved by following the acronym FITT:

Frequency: Increasing the number of times you train per week

Intensity: Increasing the problem of the exercise, for instance, running at 12 km/h rather than 10 or
increasing the load you're squatting with.
Time: Increasing the length of your training time for every session, for instance, cycling for 45
minutes rather than 30.
Type: Increase the intensity of the training. For instance, progress from walking to running

Principle of Progression
To ensure that the results will still improve over time, the adapted workload should be continually
increased. A gradual and systematic increase within the workload over a period of time will lead to
improvement in fitness without risk of injury. If overload occurs and increases rapidly, it may lead to
injury or muscle damage. If it increases slowly, improvement is unlikely. For instance, the athlete who
exercises vigorously only on weekends violates the principle of progression and may not see obvious
fitness gains.
The Principle of Progression also stresses the requirement for correct rest and recovery. Continual
stress on the body and constant overload will lead to exhaustion and injury. You ought not to train
hard all the time, as you'll risk overtraining and a decrease in fitness.

Principle of Specificity
We have all heard the phrase, "Practice makes perfect." Well, this is often the principle of specificity
in action. This principle simply states that exercising a specific piece or component of the body
primarily develops that part. The principle of specificity implies that to become better at a selected
exercise or skill, you need to perform that exercise or skill. For example, a cyclist should be trained in
cycling and a runner should be trained in running. Use the acceptable sort of exercise that directly
improves your target muscles.

Principle of Reversibility
Development of muscles will happen if regular movement and execution are completed. If activity
ceases, it will be reversed. This shows that benefits and changes achieved from overload will last as
long as training is continuous. On the flip side, this also implies that the detraining effect will be
reversed once training is resumed. Extended rest periods reduce fitness and therefore the
physiological effects diminish over time which throws the body back to its pre-training condition.
Note: The effect of training will be lost if the training is discontinued.

Lesson 3
Aerobic Exercise

Aerobic Exercise is any physical activity that makes you sweat, causes you to breathe harder, and
gets your heart beating faster compared to when you are at rest. Doing aerobic exercises regularly
strengthens your heart and lungs and trains your cardiovascular system to manage and deliver
oxygen more quickly and efficiently throughout your body Aerobic exercise, rhythmic in nature, uses
your large muscle groups and can be maintained continuously for at least 10 minutes and can be
maintained continuously for at least 10 minutes.

Accurate measurement of exercise heart rate is crucial in monitoring exercise intensity. In order to
measure the heartbeat per minute, one must be knowledgeable of the specific points in the body
where the heartbeat can be felt. There are four techniques in getting the heartbeat per minute, and
they are as follows.

Apical site – is taken at the apex of the heart and can sometimes be felt very clearly by placing the
heel of the hand over the left side of the chest.
Carotid pulse site – is taken from the carotid artery just beside the larynx using light pressure from
the tips of the pointer and middle fingers. Remember; never check both carotid arteries at the same
time.
Radial pulse site – is taken from the radial artery at the wrist, in line with the thumb, using tips of
the pointer and middle fingers.
Temporal pulse site – can be obtained from the left or right temple with light pressure from the tips
of the pointer and middle fingers.

Aerobic fitness is the ability of the body’s cardiovascular system to supply energy during continuous
physical activities such as biking and running. Studies show that this type of exercise provides many
health benefits such as decreasing risk for heart disease, stroke, high blood pressure, type II diabetes
and some cancers. Examples of aerobic activities include walking at a brisk pace, swimming, jogging,
dancing, etc.

Muscular strength is the ability of the muscles to exert a force during an activity such as lifting
weights. Muscle strengthening exercises involve using your muscles to work against a resistance such
as your body weight, elastic bands or weights.

Bone strengthening exercise, or any weight-bearing activity that produces a force on the bone, is
also important to overall health for children and adults. This force is usually produced by impact with
the ground and results in bone growth in children and healthy maintenance of bone density in adults.
Examples of bone strengthening activities include jumping, walking, jogging, and weightlifting
exercises. As you can see, some exercises such as walking or jogging serve a dual purpose of
strengthening our bones and our aerobic system.

Muscular endurance, on the other hand, is how many times you can lift a certain amount of weight.
Resistance training (also referred to as weight training or strength training) helps increase muscular
strength and endurance.

Resistance Training. Strength exercises, such as weight lifting, push-ups, and crunches, work your
muscles by using resistance (like a dumbbell or your own body weight.) This type of exercise
increases lean muscle mass, which is particularly important for weight loss, because lean muscle
burns more calories than other types of tissue.

Circuit training. It is when you alternate between several exercises (usually five to 10) that target
different muscle groups.

Flexibility exercises stretch your muscles and may improve your range of motion at your joints.
They can improve your flexibility and reduce your risk of injury during sports and other activities. It is
usually done in warm-up exercise to condition the muscle and in the cooling down exercise to allow
the body to gradual transition in a resting or near-resting state.
Static stretching is most often recommended for general fitness. With this type, you slowly ease
into the position and hold for 10 to 30 seconds before slowly releasing the stretch. Static stretching
should be performed with warm muscles, such as after a warm-up or at the end of a workout. There
are two forms of static stretching.

Active Static: This form of stretching is used in yoga and martial arts. The stretch is held by the
strength of agonist muscles (muscles responsible for the movement). Think of the stretch across the
upper body during the Warrior II pose in yoga. Your arms are extended as your back, chest, and
shoulders are stretched. The muscles of the arms and shoulders are the agonist muscles that allow
you to hold this stretch.

Passive Static: During this type of stretching, you hold the limb to perform the stretch without any
assistance such as a bar or bands. Think of standing quadriceps stretch in which you bend your leg
behind you and hold the foot, pulling the heel in close to your bottom, which stretches the front of the
upper thigh.

Dynamic Stretching is stretching with movement. The body transitions gradually into a position and
this movement is repeated as you increase your reach and range of motion. Research has found that
dynamic stretching is less beneficial than static stretching for increasing range of motion, but unlike
static stretching, it is ideal during the pre-workout phase because it gently warms muscles while also
stretching them.

For moderate-intensity physical activity, your target heart rate should be between 64% and 76%
of your maximum heart rate. You can estimate your maximum heart rate based on your age.

Lesson 4

Fitness is a condition in which an individual has sufficient energy to avoid fatigue and enjoy life.

Skill- or performance-related fitness involves skills that will enhance one’s performance in
athletic or sports events.

There are six skill-related fitness components: agility, balance, coordination, speed, power, and
reaction time. Skilled athletes typically excel in all six areas.

1. Agility is the ability to change and control the direction and position of the body while maintaining
a constant, rapid motion. For example: changing directions to hit a tennis ball or making a cross over
move in basketball.
2. Balance is the ability to control or stabilize the body when a person is standing still or moving. For
example: skateboarding or most of the event in gymnastic like the ring.
3. Coordination is the ability to use the senses together with body parts during movement. For
example: dribbling a basketball Using hands and eyes together is called hand-eye coordination or
performing anyo (Arnis)- is the application of all styles learned throughout one's training, and is
performed with a specific weapon (i.e., cane, dagger, hands) to show the flow of that form.
4. Speed is the ability to move your body or parts of your body swiftly in one direction. In sports,
players rely on speed to gain advantage over your opponents. For example: a basketball player
making a fast break to perform a lay- up, a tennis player moving forward to get to a drop shot, a
football player out running the defense to receive a pass
5. Power is the ability to move the body parts swiftly while applying the maximum force of the
muscles.
Power is a combination of both speed and muscular strength. For example: punching in boxing,
kicking for taekwondo or rowing.
6. Reaction Time is the ability to reach or respond quickly to what you hear, see, or feel. For
example, an athlete quickly runs when he hears the starting gun, stealing a base in baseball or
blocking a punch or a kick.
Lesson 5
Sports injuries
Injuries may occur when a person engages in Moderate to Vigorous Physical Activity (MVPA). This
includes physical activities which span from moderate progressing to vigorous intensity. Brisk walking
or cycling and jogging are examples of moderate activities while aerobic dance or cycling uphill are
vigorous activities
On the other hand, sports injuries are those that happen when playing sports or performing exercises.
Some are from accidents. Others can result from poor training practices or improper gear. Some
people get injured when they are not in proper condition. No proper warm-up and stretching before
you play or exercise can also lead to injuries. The most common sports injuries are:

Sprain is a tear of ligament fibers, muscles or tendons supporting a joint. This can occur when a joint
is extended beyond its normal range of movement. A sprain may involve a small number of fibers
through to a complete rupture. In extreme circumstances, the fibers of the ligament, muscle or
tendon may remain intact and rip from the bone.
Contusion or bruise is bleeding into the soft tissue. It is caused by a direct blow from another person,
an implement or an object. A bruise can occur to any soft tissue of the body.
Concussion is caused by a direct blow to the head. Depending on the severity of the concussion,
injury can cause varying levels of impairment of brain function. Concussions are categorized as mild
(grade 1), moderate (grade 2), or severe (grade 3) depending upon symptoms.
Dislocation occurs when the ball of a joint is forced out of its socket (i.e. arm forced out of the
shoulder joint). A dislocation must be reset by proper medical professionals.
Fracture is a break, crack, or shattering of a bone. In closed fractures, the broken bone does not
pierce the skin, while in open fractures, the broken bone breaks the skin's surface.
Strains are injuries that involve the stretching, partial tearing, or complete tearing of a tendon.
Strains are categorized as first, second, or third degree. Chronic strains are injuries that gradually
build up from overuse or repetitive stress.

Kinds of Injury
Acute injuries occur suddenly when playing or exercising. Sprained ankles, strained backs, and
fractured hands are acute injuries. Signs of an acute injury include:
 Sudden, severe pain;
 Swelling;
 Not being able to place weight on a leg, knee, ankle, or foot;
 An arm, elbow, wrist, hand, or finger that is very tender;
 Not being able to move a joint as normal;
 Extreme leg or arm weakness; and
 A bone or joint that is visibly out of place.
Chronic injuries happen after you play a sport or exercise for a long time. Signs of a chronic
injury include:
 Pain when you play;
 Pain when you exercise;
 A dull ache when you rest; and
 Swelling.

How can I treat Injuries?

When it comes to sport and exercise, the possibility of injury is always present.

Inflammation and pain often occur after injuries to the ankle, knee, or joint. And the well-known
R.I.C.E treatment method can help reduce this swelling, relieve pain, and promote flexibility and
healing. In fact, R.I.C.E treatment is a mainstay for sports trainers and other athletic health experts.

The benefits of the RICE method can be explained by stage:

Rest: Immobilization prevents further injury and gives the body time to recover.
Ice: Cold reduces pain by numbing the affected area.
Compression: Pressure keeps swelling under control.
Elevation: Keeping the injured body part above the heart reduces swelling and the associated pain
and discomfort.