Book of Proceedings - Academic Conference of Cambridge Publications & Research International on Sub-Sahara African
Transpormation Assessment Vol. 5 No.2. 26th November, 2015- NASU, 1000 Capacity Auditorium Keffi, Keffi, Nasarawa State,
Nigeria.
DEVELOPING INDIVIDUAL’S PHYSICAL FITNESS IN PHYSICAL ACTIVITIES
MR. CHOCHO HABILA DINNIGWA
Department Of General Studies, Federal Polytechnic Bauchi, Bauchi State, Nigeria.
Abstract
There are scientific research evidences that physical activity regulates physical fitness apart
from the work of heredity, good nutrition, good health habits such as relaxation, rest and general
care of the body (Robert 1978). The paper therefore wants to examine the roles of physical
activities in developing physical fitness of an individual for daily functional living. It explains
physical fitness and physical activity as key concepts. It also discusses components, elements and
principles of physical fitness, the roles of physical activity in providing physiological mental,
emotional and social fitness. At the end, conclusion and appropriate recommendations were
given that; government should create awareness on the values of physical activity among
students in the school through media houses and sport agencies. Exercise experts should
collaborate with physicians to stage ways how to improve physical fitness on physical training
with regular medical check ups. Remedial physical activity should also be organized for those
with physical, mental, emotional and social disabilities to improve their physical fitness;
government should provide adequate training and test facilities in sport rehabilitation centres
and in our hospital for fitness evaluation. Physical education should be made compulsory in all
levels of our institutions including military, police and other Para-military agencies.
INTRODUCTION
Developing means to advance or organise in a highly state. It means to work out the potentials or
to course to grow to an acceptable standard. (The chambers dictionary of 19th century; new edition,
2001). To develop physical fitness is the process of making all the body systems including the
mind and the soul working together smoothly without friction, inconvenience or being
incapacitated. The underlying principle of physical fitness explains the need to improve human
performance always and achieve healthy life. Efficiency comes through effective performance and
human performance depends on quality and active functioning of body parts. Physical fitness can
also be viewed from the point of human freedom and human survivals. Survival and hunger are
two different aspect of life that affects the existence of man in the environment, (Robert, 1978).
From the primitive age till this day life, man has always been preoccupied with struggles for
meeting basic needs which are of physical, psychological and physiological. This struggle involves
body activities, which include running, jumping, walking, throwing, thinking, talking and other
physical activities that required body to function effectively. To live a healthy life, physical fitness
is necessary and to achieved the qualities of physical fitness it must be through personal struggle,
(Robert, 1978). Physical fitness is very important for all persons whether athletes’, business
people, farmers, civil servant and all categories of ages old or young. Physical fitness provides
healthy personal living, joy and satisfaction in life. It prevents disease, illness and increase
longevity of life and preserve personality. Today due to high degree of automation, modern man is
experiencing a high degree of lifestyle. This brings about a decrease in physical activity and thus
led to sedentary lifestyle endangerment of health and normal function of organs and systems of the
body (Henry, 1960) sedentary lifestyle double the risk of heart diseases, lack of physical is
equivalent to smoking which leads to high blood pressure and common incidence of other chronic
diseases such as diabetes, arthritis, and osteoporosis and obesity. The paper examines the concept
of physical fitness and physical activities, the values of physical fitness, components of health
related, motor skill fitness, the elements and the principles of physical fitness.
DEFINITIONS OF TERMS:
Robert (1978) explains physical fitness as that capacity to carry out necessary vigorous physical
activities which include qualities important to the individual’s health and well-being in general as
opposed to those that relate to performance of specific skills. Physical fitness is opposite of being
fatigue from ordinary efforts, it is the ability to bear up to last, to withstand performance, and to
sustain under difficult conditions where an unfit person would give up.
Organically man is a muscular creature. He possesses an organism designed mechanism which
will produce movements of infinite variety and magnitude. Thus, all living individuals have
some degree of physical fitness but the degree varies considerably among different people and in
the same person from time to time. The effectiveness of an individual adjusts to physical
activities is facilitated to a large extend by his fitness in motor abilities. The degree of physical
fitness desired is determined by one’s physiological, psychological and morphological
Characteristics and should at least, the minimum needed to adjust to the conditions of wholesome and complete living.
The concept expresses here, men and women, boys and girls who are not sick, who are free from
defect and handicaps, and who are adequately nourished, many still exhibit physical deficiencies.
Such deficiencies may be easily observed in young stars who are muscularly weak for their age
sizeand physical type and students who are lacking in circulatory endurance. Those people may
also have body flexibility problems.
According to Roberts (1978) physical fitness involves the ability of the individual to live a full
and a balance life. It has to do not just with the physical but also with mental, emotional, social
and spiritual factors and the entire capacity of a person for total self-expression and the person
must satisfy such basic urges as physical well being, love, affection, security and self respect.
The definition therefore reveals that a physically fit person is a person who is:
a) Physically organic strong.
b) Socially recognise.
c) Mentally healthy by out look.
d) Emotionally Stabilized and self controlled.
e) Spiritually sound, free from immorals.
Book of Proceedings - Academic Conference of Cambridge Publications & Research International on Sub-Sahara African
Transpormation Assessment Vol. 5 No.2. 26th November, 2015- NASU, 1000 Capacity Auditorium Keffi, Keffi, Nasarawa State,
Nigeria.
Physical fitness is the ability of the body (heart, lungs, blood vessels and muscles) to resist
diseases and participate in a variety of activities without undue fatigue(Yakubu & Co, 2012). An
individual who is physically fit has sufficient stamina to persue most, if not all of the activities
they choose to participate in such activities as running, jumping, walking, throwing and all
aspects of exercises in nature. Physical fitness simply means a conditions or state of body been
sound in a healthy state free from diseases, pain and all organs are functioning well.
According to Burcher (1975) Physical fitness represents the capacity to live most vigorously and
effectively with one’s own resources. It implies abilities that resist fatigue, performing with an
acceptability of motor ability and being able to adapt muscular stress. Physical fitness is the basic
requirement for most of the task which man undertake in daily life.
Edward J.G (1985) explains physical fitness as that area where the body systems are capable of
carrying on their activities satisfactorily. He said physical fitness possesses certain qualities as
flexibility, strength, speed, balance, cardio-respiration endurance, muscular endurance, agility
power that enable a person to face various stress situations effectively and body related diseases.
COMPONENTS OF PHYSICAL FITNESS
1) Agility (phurtilapan/ready to act): agility is the ability of human body to change or alter
direction accurately, quickly, efficiently and effectively during physical activity.
2) Cardio-respiratory endurance: cardio-respiratory endurance is the quality that enables
one to continue engage in reasonably vigorous physical activities for extended period of time.
3) Flexibility: flexibility is the ability of a muscle to perform movement freely to large
extent through a full range of motion. It is important to have flexibility so as to be in total
balance. It also refers to the functional capacity of a joint to move through a normal range of
motion.
4) Body composition: body composition implies the classification of the human body into
fat weight and lean body mass. Good body composition results from aerobic activity, strength
and proper diet.
5) Muscular strength and endurance: muscular strength is the ability of the muscle to
generate force during a short period of time and also to get over resistance in the case of
endurance loads of medium intensity of stimulus and resist muscular fatigue.
6) Balance: balance refers to the ability of the body to maintain equilibrium (movement
control) under static and dynamic conditions through various movements for producing
appropriate joint movements.
7) Endurance: endurance means the quality that enables one to continue engaging in
reasonably vigorous physical activities for extended periods of time (i.e. reaction time).
8) Power: power (i.e. explosive strength) is the ability of a muscle to contract forcefully in
the shortest possible time or to produce maximum force in a short period of time.
ELEMENTS OF PHYSICAL FITNESS:
1. Anatomical fitness: anatomical fitness implies the parts and structure of the body an
individual. It includes the shape and height of the body and its suitability for performing a
particular type of activity.
2. Physiological fitness: by Physiological fitness refers to the systems of the body like
circulatory system, digestive system, nervous system and respiratory systems functioning
effectively and efficiently.
3. Psychological factors: Psychological factors like emotional stability, intelligence,
motivation, and perception etc. play a significant role in the physical fitness. In view of
this all efforts must be made to keep in tact the psychological fitness of players.
Sometimes, psychologists are also engaged to keep up the morale of the players who play
is national and international competitions.
PRINCIPLES OF PHYSICAL FITNESS
Conscious and concentrated efforts are needed to develop physical fitness, for achieving
optimum results, we must follow some well-tried principles.
i.
Principle of medical check-up: there should be a full medical check-up of an
individual. Before starting any physical fitness programme.
ii.
Principle of selection of right exercise: there is no age limit for doing exercise. The
important thing required for getting proper benefit is:
a)
Selection of right exercise, and
b)
Relevant medical advice.
iii.
Principle of individual differences: any programme for the development of physical
fitness must be based on age, sex and physical ability of an individual. It has to be ensured
that the individual is fit to bear the strain of that programme.
iv.
Principle of graduation: all programmes of physical exercise should start from low to
high intensity training, i.e., aerobic activities.
v.
Principle of warming up: proper warming up is a must before starting a physical fitness
programme especially that involves strenuous work.
vi.
Principle of relatedness: since physical fitness is specific to the task, the programme
should have a direct relation with its special needs. Every activity involves a special set of
muscles. The programme should concentrate on that particular set. For instance, fitness
development for long jump requires greater emphasis to be laid on the development of
strength of leg muscles.
vii.
Principle of overloading: overloading of the muscles or the body is essential to achieve
a higher standard of fitness. As the load increases, the body acquires the capacity to bear
that load and prepares for higher adaptation.
viii.
Principle of gradual loading: the load of exercise for fitness should be increased
gradually by increasing time, speed and intensity of the schedule.
ix.
Principle of discrimination: isometric training should not be done indiscriminately by
people older than 35 years of age. This can overstrain the heart.
Book of Proceedings - Academic Conference of Cambridge Publications & Research International on Sub-Sahara African
Transpormation Assessment Vol. 5 No.2. 26th November, 2015- NASU, 1000 Capacity Auditorium Keffi, Keffi, Nasarawa State,
Nigeria.
Principle of adoption of slower methods: it is generally observed that improvements
brought about by quicker method are loss quickly than improvements through slower
methods of training. (S.D Khanna, 2012).
THE ROLES OF PHYSICAL ACTIVITIES IN PROVIDING PHYSICAL FITNESS
There are no adequate scientific medical evidences to proof that physical activities regulates
physical fitness but it is known scientifically that heredity plays an important role in obtaining
physical fitness apart from good nutrition, good health habits such as general care of the body,
hygienically with the present level of research developments, exercise Scientist have discovered
the importance of physical activities in providing physical fitness apart from the early factors
mentioned that is heredity, nutrition, health habits and good hygiene for example, regular aerobic
physical activity has been associated with reduced risk factors of cardiovascular diseases,
increase quality of life both at young and old age preventing disability and illness and
maintaining functional capacity in daily life. (Andrew and Hart, 2001).
Physical activity as an environmental factor, has been shown to influence haematological
volumes both short and long term bases due to changes that occurs in blood cell system during
muscular exertion which influence physical fitness performance. The benefits of physical
activities appears to be possible by positive modifying biological functions related to all organic
functions i.e the general system of the body (Goran, 1999).
Physical activity is an important health behaviour that may change across life. Therefore the
benefits of regular physical participation have been well documented for more than Fourty years
(Venkateswarlu 2008). It is now evident that physical activity needs to be more strenuous to
provide health benefits in the area of physical fitness.
Physical activities has to do with body movements. According to Casperson (1999) physical
activity is any bodily movements produced by the contraction of skeletal muscle that increases
energy expenditure above the basal level. Exercise refers to a planned, structured and repetitive
bodily movements done specifically to improve or maintain components of physical fitness.
Physical and health education and recreation specialists understand that, they are working with
whole individuals, and programmes are developed to best serve all aspects of life. These
specialists possesses an understanding of human body, its needs and limitations and how best to
remain physically fit. Robert (1978) stated the contribution of physical activities in providing
physical fitness in the following areas:
a. Physiological fitness
b. Mental fitness
c. Social fitness
x.
1. Physiological Benefits of Physical Fitness
Kraus and Raab developed the concept of “hypokinetic disease” defined as the “whole spectrum
of inactivity-induced somatic and mental derangements.” They indicated that coronary heart
disease is twice as frequent in sedentary as in the active. Other diseases more frequent in the
sedentary than in the active are diabetes, duodenal ulcer, and other internal and surgical
conditions. Also, 80 percent of low back pain is due to lack of adequate physical activity,
coupled with emotional difficulties. The physically active person shows better adaptability to
stress, less neuromuscular tension, and less fatigability. Active individuals age later, do not tend
towards absolute and relative overweight, have lower blood pressure, are stronger and more
flexible, and have greater breathing capacity and lower pulse rates.
There are other studies that contributed to such conclusions. Taylor and associates investigated
the relationship between physical activity and coronary heart disease among men 40 to 64 years
of age in the United States railroad industry. Taylor concluded from his study that men in
sedentary occupations have more coronary heart disease than those in occupations requiring
moderate to heavy physical activity. Hein and Ryan reached a similar conclusion where they
started: “A high level of physical activity throughout life appears to be one of those factors that
inhibit the vascular degeneration characteristic, of coronary heart disease, which is the most
common cause of death among cardiovascular disorders.” Gallagher has stressed the value of
athletics and other physical activities in the adolescent’s development and the frequency with
which strengthening activity, rather than rest, is the appropriate recommendation when the
person is below in health, (Robert, 1978).
The joint Committee of the American Association and the American Association for Health,
Physical Education, and recreation has issued “Exercise Fitness.” The benefits of physical
exercise are more clearly observable in their relation to certain organic diseases. Regular exercise
is no considered to help retard the onset or further progress of diabetes, for example, and man’s
most common threat to health arteriosclerosis”, (Robert, 1978).
2. Mental Readiness and Alertness
A number of studies support the claim that physical fitness is related to mental achievements.
Other studies have reported little or no relationship between physical measures and mental
achievement. These findings however have been correlational in nature and have ignored the
level of intelligence of the subjects. By contrast, in the studies showing physical mental
relationships, it is essential to recognise that certain of these considered only the low level of
fitness, and that others equated the groups in accordance with the intelligence of the subjects. As
a result of this type of evidence, it may be that a person’s general learning potential for a given
level of intelligence is increase or decreased in according with his degree of physical fitness,
(Robert, 1978).
3. Social Benefits and Adjustments of Physical Fitness
Boys and girls who are physically unfit experience difficulty in day-to-day person adjustments,
and in developing good social habits and attitudes among their peer groups. This conclusion is
based on a longitudinal study of growth in adolescence conducted at the institute of child
welfare, university, Berkeley. Scores on dynamometric strength tests were related to biological,
social and psychological characteristics. Among the finding were the following:
Book of Proceedings - Academic Conference of Cambridge Publications & Research International on Sub-Sahara African
Transpormation Assessment Vol. 5 No.2. 26th November, 2015- NASU, 1000 Capacity Auditorium Keffi, Keffi, Nasarawa State,
Nigeria.
1) Static dynamometric strength is more closely associated with biological growth suggestion a
dependence upon constitutional factors expressed in physical measurements and in
physiological maturity. Opposed to static dynamometric strength is dynamic strength used in
dashing, throwing and jumping.
2) Among boys, a positive relationship between strength and prestige is apparent and is
regarded as evidence of the role of physical process in the adolescent value system.
3) Superior strength in boys’ part of a complex of physical characteristics valued highly during
the adolescent period. The absent of this trait is a handicap which can be overdone only by
strongly compensating personal traits in other areas also highly valued.
4) Boys high in strength tend to be well adjusted socially and psychologically. Boys low in strength
show a tendency toward social difficulties, feelings of inferiority, and other personal maladjustment.
(Robert 1978)
CONCLUSION AND RECOMMENDATION
The ability of the body to withstand daily activities and for the body to function effectively and
efficiently depends largely on the physical fitness of an individual. Physical fitness is an essential
requirement for daily living for both young and old. Regular physical activity or exercise
improve the general physical fitness when properly and always undertaken. Physical activity has
to do with bodily movement produce by the contraction of skeletal muscles that increased energy
expenditure above basal level. Physical activity or exercise is a planed, structured and repetitive
body movement done specifically to improve and maintain component of physical fitness
(Casperson, 1985). Physical activity need to be a continuous and strenuous to provide
satisfactory health benefits and reduce the risk of cardiac heart disease, over weight, diabetes,
osteoporosis, colon and breast cancer, stress, anxiety, and improve mental, Physical, emotional
and social qualities (Venkateswarlu, 1991). Physical fitness involves the ability of the individual
to live a full and balance life. It has to do not just with the physical, but also with the mental
emotional and social factors and the entire capacity of self expression, love, affection, security
and self respect. The paper therefore, because of enormous values and contributions of physical
activity to physical fitness, the following recommendations were made:
 Government should create awareness of the values of physical activity amongst students in
the school, through media houses and sport agencies.
 Exercise expert should collaborate with physicians to stage ways how to improve physical
fitness on physical training and regular medical check ups.
 Remedial physical activity should also be organized for those with physical, mental,
emotional and social disabilities to improve the physical fitness.
 Government should provide adequate training and test facilities in sport rehabilitation centres
and in our hospitals for fitness evaluation.
 Physical education should be made compulsory in all levels of institutions including military,
police and other Para-military agencies.
REFERENCES:
1) Burcher C. A. (1975). Foundation of Physical Education. St. Louis: The C. V Mosby co.
2) Casperson C. J. (1989). Physical Activity Epidemiology. Concepts, methods and application to
exercise science sports science review 17:423-473.
3) Casperson C. J. (1989). Physical activity epidemiology, concepts, methods and affiliation
to exercise, science. Exercise and sport science. De view 17:423-473.
4) Edward J. G. (1985). Physical Exercise and Training methods. Unpublished proposed test
book. University of Maiduguri, Nigeria.
5) Garam M. I. (1999). Visceral in prepubertal children: Influence of obesity, anthropometric,
genetic, diet and growth. American Journal of Human Biology 11:201-207.
6) Venkatswarlu K. (2008). Theory of Athletic Training. Mimeograted Textbook. Department
of physical and health education, Ahmadu Bello Univerity Zaria, Nigeria.
Book of Proceedings - Academic Conference of Cambridge Publications & Research International on Sub-Sahara African
Transpormation Assessment Vol. 5 No.2. 26th November, 2015- NASU, 1000 Capacity Auditorium Keffi, Keffi, Nasarawa State,
Nigeria.
7) Venkates K. (1991). Health fitness and physical activity patterns in children. A public
health perspective in: Amusa, L. E. (ed). Sports science and medicine. Ibadan
Olareuwaju General Printers.
8) Robert D. (1978). Test and Evaluation in Physical Fitness Programme. (for Youths and
Adults). Fourth dimension publishers Co. Ltd 1-3 Hassan Lane P.O. Box 553 Enugu.
Nigeria.
9) S. D. Khanna, V. K. Saxena, T. P. Lamba, V. Murthy (2004). A Handbook of Health and
Physical Education according to diet curriculum. Question and Answers. Publish
by Doeba Book House. 1st floor Guru Nanak Market mai Sarak, Delhi 110-006.
10) Yakubu G. K., Audu A. J. (2012). Education for Health Living and National Development,
Printed in Nigeria by Matchers publishing Ltd in conjunction with Dam-sil finess
printers, 49 Murtala Mohammed way Jos, Plateau State.