PHYSICAL FITNESS

OBJECTIVES

- Identify what is physical fitness and what are the components under physical fitness
(health-related fitness and skill-related fitness)

- Recognize the importance of being physically fit and;

- Perform different physical fitness test/ assessment

What is Physical Fitness?

Physical Fitness refers to the ability of your body systems to work together efficiently to
allow you to be healthy and perform activities of daily living.

Health Related Fitness

Theoretically defined as a multidimensional construct containing the components

cardio-respiratory endurance, muscular strength, muscular endurance, flexibility and
body composition.

COMPONENTS OF HEALTH-RELATED FITNESS

 Cardiovascular Endurance is the level at which your heart, lungs, and muscles
work together when you’re exercising for an extended period of time. This shows
how efficiently your cardio respiratory system functions, and is an indicator of
how physically fit and healthy you are

Examples: Biking , Running/Jogging

 Muscular Strength is the amount of force you can put out or the amount of
weight you can lift.

Examples: Push-ups, Squats

 Muscular Endurance is the ability of a muscle or group of muscles to perform

repetitive contractions against a force for an extended period of time.

Examples: Plank, Push-ups

 Flexibility is a range of motion of muscle and connective tissues at a joint or

group of joints.

Examples: Butterfly, Pigeon Gymnastics

  Body Compositionis the ratio of the body to lean body mass (including water,
bones muscles, and connective tissues)

Skill Related Fitness

defined as working out with a goal of improving a specific skill. It includes training to
improve speed, agility, balance coordination, power and reaction time. These usually
helps us to improve body efficiency.

COMPONENTS OF SKILL RELATED FITNESS

 Speed is the ability to move a body part quickly. It is not always about how
quickly you can move your whole body from point A to B, some of the sports
where only focus in the skill in a specific part such as golf where the speed of
swing of your arms are the key point.

 Examples: Mountain climbers, Side to side jump squat

 Agility is the ability to move quickly and easily to change direction.

 Examples: Suicide Sprints, Latter Drills

 Balance is the ability to control or stabilize the body when a person is standing
still or moving.  

 Examples: Heel-to-toe walk, side step squat

 Coordination is the ability to move two or more body parts under control,
smoothly and efficiently.

 Examples: Juggling, dribbling

 Power is the ability to move the body parts swiftly while applying the maximum
force of the muscles. Power is a combination of both speed and muscular
strength.
 Examples: Hip thrust, box jump, vertical jump (basketball), spiking (volleyball)

 Reaction Time is a measure of how quickly an organism can respond to a

particular stimulus.

  Example: Yoga

PHYSICAL FITNESS TEST

A fitness assessment.

It is comprised of a series of exercises that help evaluate your overall health

and physical status.

Objectives of Physical Fitness Test

- To determine the level of fitness of an individual

- To identify strength and weaknesses for improvement and development

- To motivate, guide and counsel an individual in selecting what sports or

exercises that he/she can engaged to.