PHYSICAL

FITNESS TEST
FLEXIBILITY IS THE
ABILITY OF A JOINT OR
SERIES OF JOINTS TO
MOVE THROUGH AN
UNRESTRICTED, PAIN
FREE RANGE OF MOTION

EXERCISE
FORWARD LUNGES
SIDE LUNGES
CROSS-OVER
STANDING QUAD
STRETCH
KNEES TO CHEST
SEAT STRADDLE LOTUS
SEAT STRETCH.
 MUSCULAR
STRENTH
MUSCULAR STRENGTH
REFERS TO THE AMOUNT OF
FORCE A MUSCLE CAN
PRODUCE WITH A SINGLE
MAXIMAL EFFORT. THE SIZE
OF YOUR MUSCLE FIBERS
AND THE ABILITY OF NERVES
TO ACTIVATE MUSCLE FIBERS
ARE RELATED TO MUSCLE
STRENGTH. IT IS MEASURED
DURING MUSCULAR
CONTRACTION.

EXERCISE
LIFTING WEIGHTS.
WORKING WITH
RESISTANCE BANDS.
HEAVY GARDENING, SUCH
AS DIGGING AND
SHOVELLING.
HILL WALKING.
PUSH-UPS, SIT-UPS AND
SQUATS.
 ENDURANCE
ENDURANCE IS THE ABILITY OF AN
ORGANISM TO EXERT ITSELF AND
REMAIN ACTIVE FOR A LONG
PERIOD OF TIME, AS WELL AS ITS
ABILITY TO RESIST, WITHSTAND,
RECOVER FROM, AND HAVE
IMMUNITY TO TRAUMA, WOUNDS,
OR FATIGUE. IT IS USUALLY USED
IN AEROBIC OR ANAEROBIC
EXERCISE.

EXERCISE
BRISK WALKING OR
JOGGING.
YARD WORK (MOWING,
RAKING)
DANCING.
SWIMMING.
BIKING.
CLIMBING STAIRS OR HILLS.
PLAYING TENNIS OR
BASKETBALL.
BODY COMPOSITION IS
USED TO DESCRIBE THE
PERCENTAGES OF FAT,
BONE, WATER AND
MUSCLE IN HUMAN
BODIES. BECAUSE
MUSCULAR TISSUE
TAKES UP LESS SPACE
IN THE BODY THAN FAT
TISSUE, BODY
COMPOSITION, AS
WELL AS WEIGHT,
DETERMINES
LEANNESS.

EXERCISES
BURPEES. NO
EQUIPMENT
REQUIRED.
PUSHUPS. NO
EQUIPMENT
REQUIRED.
INTERVAL TRAINING.
TREADMILL
OPTIONAL.
WEIGHTED SQUAT
JUMP. A LIGHT,
HANDHELD WEIGHT.
EXPLOSIVE LUNGE
JUMP. NO EQUIPMENT
REQUIRED.