PHYSICAL FITNESS

Physical fitness is your ability to carry out tasks without undue fatigue.

HEALTH RELATED COMPONENTS

1. Body Composition
- It is a method of describing what the body is made of.
- It includes fat, protein, minerals and body water.
- It describes weight more accurately than BMI.
- Body composition analysis can accurately show changes in fat mass, muscle mass,
and body fat percentage.

2. Flexibility
- The ability of the body to bend without breaking any joint.
Fitness test: Sit and reach, zipper test
3. Muscular Strength
- The maximum amount of force that a muscle can exert against some for of
resistance in a single effort.
Fitness test: Push – up, lifting heavy weights
4. Muscular Endurance
- The ability of the muscles to repeatedly exert force against resistance.
Fitness test: Sit – ups, plank
5. Cardiovascular Endurance
- The ability of the heart, lungs and blood vessels to deliver oxygen to your body
tissues.
Fitness test: 3 minutes step test

SKILLED RELATED COMPONENTS

The six skill-related components of fitness contribute to your ability to successfully participate
in sports and activities. Those that have a high level of skill-related fitness are more likely to be
physically active than those who have lower level of skill. To improve levels of fitness one must first
know their level of fitness, and set goals and work toward improving both their health and skill related
fitness components. Quote: "If it is to be it us up to me." Essential Understanding: If you are going to
bring about change in the way you look and feel it is up to you. No one else can choose the right
foods or exercise your body for you!
1. Agility
- It is the ability to change the position of your body and to control the movement of
your whole body. Agility is an important quality in many sports, because you must
change direction rapidly and always have your body under control.
Fitness tests: Illinois run, Shuttle run
2. Balance
- It is the ability to keep an upright posture while either standing still or moving. Good
balance in essential in many activities like skating, surfing, skiing, and gymnastics.
Fitness test: Stork stand
3. Power
- It is the ability to perform with strength at a rapid pace. Strength and speed are both
involved in power. Football players, swimmers, shot-putters, discus throwers, and
high jumpers are examples of athletes who typically have a high degree of power.
Fitness test: Sargent chalk jump, Standing long jump
4. Reaction Time
- It is the amount of time it takes to start a movement once your senses signal the
need to move. People with good reaction time can usually start quickly in track and
swimming or react quickly in ping pong or karate.
Fitness test: Ruler drop test
5. Coordination
- Is the integration of eye, hand, and foot movements. This component is necessary
for success in such sports as baseball, softball, tennis, golf, and basketball.
Fitness test: Paper toss
6. Speed
- It is the ability to cover a distance in a short amount of time. Speed is a very
important factor in many sports and activities. Short runs are used to evaluate
speed.
Fitness test: 50 meter sprint
Calculating BMI (Body Mass Index)

BMI = weight in kilograms divided by height in meters2

BMI =
Range: below 19
Underweight
19 to 24.9 Normal weights
25 to 29.9 Overweight
30 and above Obese

Calculating THR (Training Heart Rate)

Formula
THR = MaxHR – RHR x Intensity + RHR
Calculating Maximum Heart Rate (MaxHR)

MaxHR = 220 - age