Fitness Testing and Basic Exercise

Programming

PAULA DIMPLES J. SANTIAGO

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 LESSON 1: HEALTH RELATED FITNESS TEST

OBJECTIVES
At the end of this lesson, you should be able to:
1. Identify the different components of health related physical fitness
2. Perform different exercises on health related physical fitness
3. Develop one’s own health related physical fitness activity

Overview
Health related fitness test is a test that primarily deals with the state of being healthy. The
five major components are cardio respiratory endurance, muscular strength, muscular endurance,
flexibility, and body composition.

Give your own acronym of FITT.

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 Health Related Components of Fitness

There are 5 health related components of fitness:

1. Body Composition
2. Cardio-respiratory Endurance
3. Muscular Endurance
4. Muscular Strength
5. Flexibility

Body Composition
The body’s relative amounts of fat and lean body tissue or fat free mass (water, muscle, bone
& other tissues).

Cardio-respiratory Endurance

Refers to the capability of your lungs, heart, and muscles to work together as you perform
the different physical activities over an extended period. The ability to continue to perform
strenuous tasks involving large muscle groups for extended periods of time. The ability of the
circulatory and respiratory systems to adjust to and recover from the effects of whole body
exercise or work. Examples are jogging, running, walking etc.

Muscular Endurance
The ability of the muscles to apply a sub-maximal force repeatedly or to sustain a muscular
contraction for a certain period of time.

Muscular Strength
The maximal one effort force that can be exerted against a resistance.
The absolute maximum amount of force that one can generate in an isolated movement of a
single muscle group.
The stronger the individual the greater the amount of force he/she can generate.

Flexibility
The functional capacity of the joints to move through a full range of movement.

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LESSON 1: ___________________________________
Name: Score:
Section: Date:

Describe the FITT Formula:

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 LESSON 1: ___________________________________
Name: Score:
Section: Date:

Direction: Complete the statement on the space provided.

I have learned that

I will focus my training

program for my goal

to

I will improve my

I will share my

I do the

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 LESSON 1: ___________________________________
Name: Score:
Section: Date:

Activity 1:
Directions: Make a Design of your Fitness Program using the table
below.
Mon. Tue. Wed. Thurs. Fri.

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