COMPONENTS OF PHYSICAL FITNESS

What is Fitness?
- Pertains to the set of abilities that enables you to engage in physical activities.
What is Wellness?
- Is an active process of becoming aware of and making choices toward a healthy
and fulfilling life.

 Physical Fitness
- Means the ability to perform the daily task.
- To perform extra activities.
- To promotes lifelong physical activity.
- Designed to develop basic movement, skills and sports.

 3 MAJOR COMPONENTS:
1. Health – related physical fitness – composed of components that relate
with good health or less tendency to develop illness, especially conditions of
hypokinetic diseases.
2. Skill – related physical fitness –made up of components pertaining to fast
learning and development of motor skills plus the ability to reach high
performance level in sports.
3. Physiological fitness –relates to biological systems that are influenced by
one’s level of habitual physical activity.

 3 MAJOR PARAMETERS:
1. Health-related physical fitness consists of the following
components.
A. Body composition – the proportion of lean body mass to the level
of body fat.
B. Flexibility – ability to flex muscles and move joints freely.
C. Muscular strength – the force muscle produces in a single effort.
D. Cardiorespiratory endurance – the ability of the heart, lungs, and
blood vessels to supply the oxygen needed by the body.
E. Muscular endurance – the ability to sustain a level of muscle tension.
2. Skill- related physical fitness components include the following.
A. Balance – ability to maintain equilibrium while moving or not in action.
B. Power – ability to transform energy into force in the quickest time.
C. Coordination – capability to relate messages from the senses to the motor
ability, accurately and smoothly.
D. Agility – ability to change direction or speed of body action in space.
E. Reaction time – the rate and start of action, and reaction.
F. Speed – ability to execute an action in the shortest period of time.
3. Parameters of physiological fitness include bone integrity, metabolic
fitness, and morphological fitness.
 Physical Fitness Test
- Cover the three major components of fitness (health-related, skill-related and
physiological) and different parameters that make up each component.
 - If you want to improve and maintain the different components of physical
fitness, prepare yourself first with the needed materials and understand the
safety guidelines.

 Test Requirements
Prepare the following:
- First aid kit
- Drinking water
- Individual scorecards, properly filled out
- Testing materials for each parameter

COMPONENT TESTING MATERIALS NEEDED

Body composition Tape measure, bathroom scale, L-square
Flexibility Tape measure
Muscular strength Stopwatch, step box
Cardiovascular endurance Stopwatch
Speed Mat
Power Meter stick/ tape measure
Reaction time Plastic ruler (24 inches)
coordination Coupon bond / paper
Balance Stopwatch

Safety Guidelines:
- Before the actual day of testing, “familiarity testing” sessions should enable you
to get advised “to go through” without exerting maximum effort.
- Understand the purpose and benefits that can be derived from physical fitness
test.
- Make sure your test scorecard is properly filled out (name, age, gender and
others) prior to testing.
- Set up stations in the form of circuit training.
- Form groups or pairs (buddy system).
- Wear appropriate clothing.
- Perform warm-up and stretching exercises before the test.
- Accomplish testing in a joyful, challenging, encouraging, and fun-filled
environment.
- Perform cool-down exercises after the test.