Module 5

Physical Fitness and Self-Testing

Intended Learning Outcome:

At the end of the lesson, the student should be able to:
A. Discuss the meaning and definition of Physical Fitness and their concept.
B. Know the Values of Physical Fitness.
C. Appreciate the important development and phases of Physical Education
and Fitness.
D. Discuss and identify the major aspect of Physical Fitness and its
component.
E. Know how to compute BMI and Normal Heart rate
F. Perform Physical Fitness Test.

Physical Fitness
Refers to the state of one’s physical health. A physically Fit person can perform his
daily activities very efficiently without getting easily tired.

Is as state of health and well-being and more specifically, the ability to perform
aspect of sports, exercise, occupation and daily activities. Physical fitness is generally
achieved through proper nutrition. (Tremblay, Colley, Saunders, Healy & Owen 2010)

The ability to function efficiently and effectively without injury, to enjoy leisure, to
be healthy, to resist disease, and to cope with emergency situations.

Three concepts comprise physical fitness:

Specific fitness (a task - oriented definition which is based on the ability to
perform specific aspects of recreation or occupations)
General fitness (a state of health and wellbeing)
Emergency preparation (the physical capability to avoid, adapt and overcome
emergency situations).

Fitness – generally defined as the ability of a person to live a happy, well-balanced life.
It embraces the physical, intellectual, social, and spiritual aspects of a person's life. It
also a condition in which an individual has sufficient energy to avoid fatigue and enjoy
life.

Physically Fit
If you are physically fit, you are free from illness, and able to function efficiently
and effectively, to enjoy leisure and to cope with emergencies. Physical fitness is
defined as "a set of attributes that people have or achieve that relates to the ability to
perform physical activity."

Values of Physical Fitness

 Maintain physical fitness;
 Improve organic function;
 Minimize stress response;
 Delay the aging process;
 Increase muscle strength and endurance
 Experience joy of participation in any recreation or sports activity;
 Feel good about the body and feel younger as a human being;
 Prevent lower back pain
 Maintain proper body weight
 Prevent heart ailment

2 MAJOR ASPECTS OF PHYSICAL FITNESS

 A. Health Related Fitness – is function of the body’s adaption to exercise. It could
be developed and maintained through a regular and proper exercise program.

The health related components of physical fitness were of great importance

because they make an individual fit, functional and productive for everyday
living. The motor related components made an individual successful in athletics
or motor developed activities.

5 Basic Component of Health Related Fitness

1. Cardiovascular fitness - Heart and lung endurance or cardiovascular

endurance is the ability to exercise the entire body for long periods of time. It
requires a strong heart, healthy lungs, and clear blood vessels to supply the body
with oxygen.
Sample Activity:
Running, swimming and aerobic dance.

2. Muscular strength - is the amount of force you can put forth with your muscles.
It is often measured by how much weight you can lift. People with strength have
fewer problems with backaches and can carry out their daily tasks efficiently.
Sample Activity:
Push-up
Curl-up
Flex arm half

3. Muscular Endurance - is the ability to use the muscles, which are attached
to the bones, many times without getting tired. People with good muscular
endurance are likely to have better posture, have fewer back problems, and be
better able to resist fatigue than people who lack muscular endurance.

Sample Activity:
Long distance Run
3 minutes step test
Bicep Curls

4. Flexibility - is the ability to use your joints fully. You are flexible when the
muscles are long enough and the joints are free enough to allow movement.
People with good flexibility have fewer sore and injured muscles. Stretching
before and after activities will help to improve flexibility.
Sample Activity:
Human rocker
Supine lying leg lift
Side lying
Knee hug rock

5. Body Composition – refer to the preposition of lean body mass to fat body
mass. The percentage of body weight that is fat compared to other body tissue,
such as bone and muscle. People who have a high percentage of fat are more
likely to be ill and have a higher death rate than lean people. Exercise, and
eating the right foods in the proper amounts can improve body composition.

Body Mass Index (BMI)

A high BMI can be an indicator of high body fatness. BMI can be used to screen
for weight categories that may lead to health problems but it is not diagnostic of the
body fatness or health of an individual. Used to broadly categorize a person
as underweight, normal weight, overweight, or obese based on tissue mass (muscle,
fat, and bone) and height. That categorization is the subject of some debate about
where on the BMI scale the dividing lines between categories should be placed.
3 Type of Body Physique

Ectomorph – body type is

characterized as lean and small body
build with greater surface area to mass
ratio.
Mesomorph – body type mass has a
relative predominance of muscle. The
bones are usually large and heavy with
massive limbs.
Endomorphic – body types are
characterized by a relative
predominance of soft roundness and
large digestive viscera.

B. Performance Related/Skill Related Fitness – Skill related fitness includes

training to improve speed, agility, balance, coordination, power, and reaction
time. It refers to the quality of one’s movement skills. Skill or performance
related fitness involved skills that will enhance one’s performance in athletic or
sport events.
1. Agility- the ability to change the position of your body quickly and to control
body movements
Sample Activity:
Hexagon
Shuttle run
Zigzag run

2. Balance - 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.
2 types of Balance
Static balance- is the ability to maintain ones equilibrium while the body is in
motion.
Sample Activity:
Bicycling
Foam balance beam
Using balance board
Dynamic Balance- is the ability to maintain ones equilibrium while the body
is motion.
Sample Activity:
Standing Balance
Flamingo Stand
Lateral Standing Position

3. Coordination – involve the ability to link various moment using your senses
together with your body parts. Is the integration of an eye, hand, and foot
movements? This component is necessary for success in such sports as
baseball, softball, tennis, golf, and basketball.
Sample Activity:
Paper juggling
 Hurdles

4. Power – Is the ability to release maximum force use strength quickly.

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.
Sample Activity:
Standing long jump
Chest pass
5. Speed – Refer to the ability to perform movements covering a
distance in a short period of time. Speed is a very important factor in many
sports and activities. Short runs are used to evaluate speed.
Sample Activity:
40 meter sprint
100 meter run
Swimming

6. Reaction Time - 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.

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 the lower
levels 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!