Physical Fitness and Body Conditioning Programmes – JSS3 Physical & Health Education Lesson Note (First Term)

Physical fitness is the ability to carry out daily activities without undue fatigue and still have energy left for social activities, recreation and emergencies. It has two groups of components, health-related and skill-related. Good diet, regular exercise, rest and heredity all affect it, and it helps the body grow, resist disease and function well.

Behavioural objectives

By the end of the lesson, students should be able to:

• explain the meaning of physical fitness;
• list the health-related and performance-related components of physical fitness, with examples;
• state the factors that contribute to good physical fitness;
• describe the characteristics of a physically fit person;
• state the importance of physical fitness to human life.

What is physical fitness?

Physical fitness is an aspect of total fitness that is concerned with the physical well-being of an individual.

It is the ability of an individual to carry out his or her daily activities without undue fatigue and still have energy for social activities. It can also be defined as the ability to perform one’s daily occupational activities and still have strength for recreational and emergency activities.

Hence a person is said to be physically fit when he or she can carry out daily activities without undue fatigue and have enough energy left to enjoy leisure time and to meet unforeseen emergencies.

What are the components of physical fitness?

The components of physical fitness can be grouped into two:

1. The health-related components
2. The performance or skill-related components

Health-related components

These are directly related to the health of an individual. They are very important for survival regardless of age, sex, religion or occupation. They include:

1. Muscular strength: This is the maximum effort or force the body can apply. Some activities depend on the application of great force. Therefore, increased strength often contributes to better performance, e.g. parallel bar dips and weight-lifting.
2. Muscular endurance: This is the ability of a group of muscles to perform vigorous activities over a long period, e.g. pull-ups and presses.
3. Muscular power: This is the ability of the body to release force explosively with speed, e.g. running 100m, 200m and 400m races.
4. Cardio-vascular respiratory endurance: This is the ability of the heart and the respiratory systems to use oxygen during strenuous exercises or active activities such as running, skipping, jumping, swimming and long-distance races (marathon and cross country races).
5. Flexibility: This is the ability to move easily at the joint, that is, the ability of the joints to bend easily without hindrance, e.g. sit-ups, high jumpers and pole vaulters.

Performance-related components

These are essential for skills performance. They include:

1. Balance: This is the ability to maintain stability at rest after the performance of different kinds of movements, e.g. standing on one leg, jumping, or landing on a trampoline.
2. Agility: This is the ability to move quickly and effectively in different directions from different positions with good body control. Examples are gymnastics, handball and basketball.
3. Speed: This is the rate at which force moves quickly over a short period in a single direction, e.g. 100m race, 110m hurdles, 200m, etc.
4. Accuracy: This is the ability to control the movement of an object accurately, e.g. shooting in basketball and passing in football.
5. Coordination: This is the effectiveness and orderly performance of the whole systems of the body, e.g. the circulatory, nervous, digestive and respiratory systems.

What factors contribute to good physical fitness?

1. Heredity: This is the trait inherited from the parents. The form and structure of the body set certain directions and limitations to development.
2. Balanced diet (nutrition): Good nutrition is essential for the development of the body.
3. Regular physical exercise: This helps to improve the proper functioning of the body systems and easy digestion of food.
4. Good health habits: Proper rest, sleep, relaxation, medical and dental care, and recreation enhance good physical fitness.
5. Rest and relaxation: Adequate sleep and relaxation are essential to good health and physical fitness.

What are the characteristics of a physically fit person?

A person is said to be physically fit when he or she possesses certain attributes, which include the following:

1. Physical soundness: A physically fit person is active and has skill in some physical activities. He or she enjoys a sense of well-being.
2. Socially healthy: A physically fit person has respect for the rights of others and makes satisfactory group adjustments.
3. Emotionally stable: He or she is stable, has self-control and honestly faces reality.
4. Mentally healthy: He or she must have a good sense of judgment and a healthy outlook on life. He or she can think independently and constructively, and is successful.

A physically fit person must be physically, socially, mentally and emotionally fit and free from diseases and infirmity.

Why is physical fitness important to human life?

1. It helps in the proper growth of the body.
2. It aids digestion and improves appetite.
3. It helps in the proper functioning of the organs and systems of the body.
4. It promotes a sense of well-being.
5. It enables the body to resist diseases.
6. It helps to reduce high blood pressure.
7. It helps a person to participate adequately in sports.
8. It helps to control obesity.
9. It increases the oxygen-carrying capacity of the body.

Evaluation

1. Define physical fitness.
2. List the five health-related components of physical fitness.
3. Explain agility and give two examples of activities that need it.
4. State four factors that contribute to good physical fitness.
5. State four characteristics of a physically fit person.

Assignment

Cut and paste pictures of someone doing the following physical activities on a cardboard:

1. Running
2. Jumping
3. Bending
4. Walking
5. Pushing
6. Twisting
7. Rolling
8. Hopping