Physical Fitness And Body Conditioning Programmes JSS3 Physical & Health Education Lesson Note

Meaning of Physical Fitness

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

Physical fitness is the ability of an individual to carry out his or her daily activities without undue fatigue and still have energy for social activities. Physical fitness 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.

 Components of Physical Fitness

The components of Physical fitness can be grouped into two.  These are!

i.The health-related component

ii. Performance or skill-related component

 The health-related Component

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

i.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, weight-lifting

ii. Muscular endurance: This is the ability of a group  Muscle of an individual to perform vigorous activities over a long period e.g. pull-ups, and presses.

iii. Muscular Power: This is the ability of the body to release force explosively with speed. e.g. running 100m, 200m, 400m races

iv. Cardio-Vascular respiratory endurance: This is the ability of the heart and the respiratory systems to utilize oxygen during strenuous exercises or active activities such as running, skipping, jumping, swimming, and long-distance races (marathon & cross country races).

v.Flexibility: This is the ability to move easily at the joint i.e the ability of the joints to bend easily without hindrance e.g. sit-ups, high jumpers, pole vaulters,  

 Performance related Components

These are essential for skills performance: These include

i.Balance: It 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.

ii. Agility:  It is the ability to move quickly and effectively in different directions from different positions with good body control. Examples are gymnastics, handball, basketball.

iii.Speed: This is the rate at which force moves quickly over a short period in a single direction e.g. 100m race, 110m hurdle, 200m e t c

iv. .Accuracy: it is the ability to control the movement of an object accurately e.g. shooting in basketball, passing in football e.t.c

v. Coordination: This is the effectiveness and orderly performance of the whole systems of the body. E.g. circulatory, nervous, digestive, respiratory system e. t .c

 Factors that Contribute to good Physical fitness

i.Heredity: This is the trait inherited from the parents.  The form and structure of the body set certain directions and limitations to development.

ii. Balanced diet (Nutrition): Good nutrition is essential for the development of the body.

iii. Regular Physical exercise: This helps to improve the proper functioning of the body systems and easy digestion of food.

iv. Good health habits such as proper rest, sleep relaxation, medical and dental care, and recreation enhance good physical fitness.

v. Rest and relaxation: Adequate, sleep and relaxation are essential to good health and physical fitness

 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.

 Importance of physical fitness to human life

i.It helps in the proper growth of the body.

ii. It aids digestion and improves appetite

iii. It helps in the proper functioning of the organs and systems of the body.

iv. It promotes a sense of well-being

v.It enables the body to resist diseases

vi. It helps to reduce high blood pressure

vii. It helps to participate adequately in sports

viii. It helps to control obesity

ix. It increases oxygen the oxygen-carrying capacity of the body.

ASSIGNMENT

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

i.Running

ii. Jumping

iii. Bending

iv. Walking

v.Pushing

vi.,Twisting

vii. Rolling

viii. Hopping