REVIEWER

Physical Activity involves any bodily movement caused by muscular contraction that
result in the expenditure of the energy.
Exercise is a planned programs of physical activities designed to improve physical
fitness.
Physical Fitness the ability to perform ones daily task with vigor and alertness without
undue fatigue and with ample energy for leisure time activity and to
meet unforeseen emergency.

PROBLEMS ASSOCIATED WITH INACTIVITY

1. Obesity

5. Hypertension

2. Back pain

6. Diabetes

3. Tension syndrome

7. Prone to cardiovascular diseases

4. Emotional instability

BENEFITS OF PHYSICAL ACTIVITY

1. Improves psychological functioning.
2. Improves appearance.
3. Increased efficiency of the heart and lungs.
4. Increased muscle strength and endurance.
5. Protection from lower back problems.
6. Maintenance of proper body weight.

7. Possible delay in the aging process.

8. Reduced the risk of cardiovascular diseases.
9. Reduced stress response.

COMPONENTS OF PHYSICAL FITNESS

1.

HEALTH-RELATED COMPONENT
Has a direct relationship to good health and reduced the risk of
hypokinetic diseases.
A. BODY COMPOSITION the relative percentage of the muscle, fat,
bone, and other tissues that comprise the body.
B. CARDIOVASCULAR ENDURANCE the ability of the heart, blood
vessels, blood, and respiratory system to supply fuel and oxygen to the
muscles to utilize fuel to allow sustained exercise.
C. FLEXIBILITY the ability of muscle to move to each full range of
motion.

BASIC FACTS ABOUT FLEXIBILITY

1. Inactivity contributes to poor flexibility.
2. Decreased flexibility with age usually caused by inactivity. Because people
become less active as they get older.
3. Females are usually more flexible than males of the same age. The reason
why, they tend to participate more in activities that promote flexibility, such as
dance and gymnastics.

4. Excessive body fat usually limits flexibility. Fat deposits acts as a wedge
between moving parts of the body, thus restricting movement.
5. Participation in some activities improves flexibility.
6. Flexibility is specific to each joint.
7. Poor flexibility can contribute to poor posture.
8. Poor flexibility is often associated with increased tension and pain.
9. Muscle imbalance may reduce flexibility.
10. Skill often depends on high level of flexibility.
11. Increase in flexibility helps prevent muscle related injuries.
12. Increase flexibility helps reduce muscle soreness.
13. Too much flexibility may be harmful.

When joints are overstretched,

ligaments and muscles tend to lose elasticity and may remain lengthened
rather than returning to their original size. If this happens, a joint may become
less stable and become more prone to injury.

STRETCHING increases extensibility and reduces the resistance of the

muscles. It also produces more efficient muscle contractions and reduces the
chances of injury and soreness.
BENEFITS OF STRETCHING
1. Optimize the athletes learning, practice, and performance of many types
of skilled movements.
2. Increase an athletes mental and physical relaxation.
3. Promote development of body awareness.

4. Reduce risk of joint sprain or muscle strain.

5. Reduce risk of back problems.
6. Reduce muscle soreness.
7. Reduce muscle tension.
TYPES OF STRETCHING
1. Static involves stretching to the farthest point and holding the stretch.
Advantages:
a.

Simple to learn and easy to execute;

b.

requires little expenditure of energy;

c.

permits semi permanent change in length and can indulge

muscular relaxation via firming.

Disadvantage:
d. Lack of specificity.
2. Ballistic and Dynamic involves bobbling, rebounding, and rhythmic
types of movement.
Advantage:
a. The fun of bouncing motion would insensibly stretch and highlight
little muscle fibers that would have not otherwise.
Disadvantages:
a. Fails to provide adequate time for the tissue to adapt to the stretch;
and
b. initiates the stretch reflex and thereby increases muscular
tension, making it more difficult to stretch the connective tissues.

3. Passive you are relaxed and making no contribution to the range of motion.
Stretch with partner.

Advantages:
a.

It is effective when the agonist (primary muscle responsible for

the movement) is too weak to respond;

b. it preferred when the elasticity of the muscles to be stretched

(antagonists) restricts flexibility;
c.

it allows stretching beyond ones active range of motion;

d. it provides a reserve for increasing the joints active mobility;

e.

it can promote team camaraderie with athletes stretch with partners.

Disadvantage:
a. Greater risk of soreness and injury if partner applies the external
force incorrectly.
5. Active is accomplished using your own muscles and without any from
external force. E.g. Free active stretching standing upright and lifting
one leg to a 100-degree.
Advantages:
a. It develops active flexibility;
b. strengthen the weak agonist;
c. easier to work into a stretching routine because it does not require
a partner or other equipment.

Disadvantage:

a. It may initiates the stretch reflex and that it may ineffective in the
presence of certain dysfunction and injuries such as severe
sprains, inflammations, or fractures.
8 BASIC STRETCHING EXERCISES
1.
2.
3.
4.
5.
6.
7.
8.

CALF STRETCH
SITTING STRETCH
HIP AND THIGH STRETCH
HAMSTRING STRETCH
LEG HUG
TRUNK TWIST
PECTORAL STRETCH
ARM STRETCH

D. MUSCULAR ENDURANCE the ability of muscle to perform heavy

physical work, continuously for an extended period of time.
Performance of such task depends on the ability of the body to deliver
oxygen to the working muscles to extract and use this oxygen.

PROPERTIES OF SKELETAL MUSCLES

a. Excitability the ability to receive and respond to stimulation
from the nervous system.
b. Extensibility the muscles ability to stretch past its normal
resting length.
c. Contractibility the ability to develop internal force or tension.
d. Elasticity the muscles ability to return to its normal length.
E. MUSCULAR STRENGTH the ability of muscles to exert an external force
or to lift a heavy weight.
TYPES OF MUSCULAR CONTRACTION

1.

Isotonic are those in which a resistance is raised and then

lowered, as in weight training.

(also called dynamic or

phasic).
PHASES OF ISOTONIC CONTRACTION
a. Concentric shortening of the muscle.
b. Eccentric lengthening of the muscle.
2.

Isometric - are those in which no movement takes place while

a force is exerted against an immovable object (also known as
static contraction).
Muscles remain the same length.

3.

Isokinetic isotonic concentric contraction done with a

machine that regulates movement, velocity, and resistance.

WEIGHT TRAINING EXERCISES FOR MUSCULAR STRENGTH

1. Anterior muscle in upper legs
o Quadriceps Group
a. Rectus Femoris
b. Vastus Intermedius
c. Vastus Lateralis
d. Vastus Medialis
Exercises: Leg Press
Half Squat
2. Muscles in Chest and Upper Arms
a. Pectoralis Minor and Major
b. Anterior Deltoid
c. Biceps
d. Triceps
Exercises: Bench Press
Military Press
Parallel Dips
Two Arm Curl

3. Posterior Muscles in Upper Legs

o Hamstring Group
a. Semimembranosus
b. Semitendinosus
c. Biceps Femoris
Exercises: Hip Extension
Leg Curls
4. Muscles Associated with Shoulders And Upper Back
a. Trapezius
b. Rhomboids
c. Deltoids
d. Latissimus
Exercises: Lateral Pull Down
Bent-over Rowing
Posterior Muscles in Lower Legs
e. Gastrocnemius
f. Soleus
(beneath gastrocnemius)
Exercise: Calf Raise
5. Abdominal Muscles
a. Rectus Abdominis
b. Internal & External Oblique Muscle
Exercises: V-Sit

2. SKILL-RELATED COMPONENT
Is sometimes called fitness or motor fitness.
a. Speed the ability to perform a movement in a short period of time.

b. Agility the ability to rapidly and accurately change the direction of the
movement of the entire body in space.
c. Power the ability to transfer energy into free force at a fast rate.
d. Balance the maintenance of equilibrium while stationary or moving.
e. Coordination the ability to use the senses with the body parts to perform motor
tasks smoothly and accurately.
f. Reaction Time the time elapsed between stimulation and the beginning of
reaction to that stimulation.

PRINCIPLES OF TRAINING
Immediately there is a correct dosage of medicine for treating an illness; there is a
correct dosage of physical activity for promoting health benefits and developing physical
fitness.
A. Overload Principle indicates that doing more than the normal is necessary if
benefits are to occur. In order for a muscle (including the heart muscle) to get
stronger, it must be overloaded or worked against a load greater than the normal.
For physical activity to be effective, it must be done with enough
frequency and intensity, and for long enough time.
1. Frequency (how often)
2. Intensity (how hard)
3. Time/Duration (how long)

 F I T : a formula used to describe the frequency, intensity, and length of time

for physical activity to produce benefits. (When F I T T is used, the second T
refers to the type of physical activity you perform).
B.

PROGRESSION indicates the need to gradually increase overload to

achieve optimal benefits.

C.

REVERSIBILITY indicates that disuse or inactivity results in loss of

benefits achieved in overloading.

D.

SPECIFICITY indicates a need for a specific energy system and

muscle part.
General Aspects of Training Specificity

1. Metabolic training a specific energy system.

a. Oxygen System is utilized during endurance
exercises lasting longer time.
b. Lactic Acid is utilized during exercise bouts of
every high intensity conducted at a maximal rates
for about 1 to 2 minutes.
c. ATP-PC is utilized for quick, maximal exercises,
such as sprinting, lasting about 1 to 6 seconds.
2. Neuromuscular training of specific muscle group.

E.

RECUPERATION rest is essential if you wish to benefit your exercise

program.

 A day or two is adequate.

Excessive periods of rest may lead to

deterioration in fitness.
F.

WARM-UP / COOL-DOWN low level exercise used to increase muscle

temperature and or to stretch the muscle before strenuous exercise, followed by a

gentle stretching. It assists the pumping of the heart from the extremities back to
the heart.
Sudden strenuous exercise may lead to an abnormal heart rhythm that
could be dangerous to someone with hidden heart problems.