PHYSICAL FITNESS
CAMILO DIAZ LACANLALE, LPT
Instructor
PHYSICAL FITNESS
It is the ability to perform one’s daily task
efficiently without undue fatigue but with extra
“reserve” energy in case of emergency.
✓Being PHYSICALLY FIT means being able to
perform one’s daily task efficiently without
undue fatigue and still have an extra
energy to enjoy leisure activities and / or
meet emergency demands.
CHARACTERISTICS
Being able to perform task
without getting too tired before
the end of the day.
Enjoying leisure time in some
form of recreational activities.
Meeting emergency demands.
CONCEPTS OF PHYSICAL FITNESS
• ORGANIC VIGOR
• ENDURANCE
• STRENGTH
• POWER
• FLEXIBILITY
• AGILITY
• BALANCE
• SPEED
HEALTH – RELATED FITNESS
➢ It refers to those components of fitness associated
with good health and well-being of an individual.
CARDIOVASCULAR FITNESS
Is the ability of the circulatory system to supply
oxygen to working muscles for a prolonged period of
time. This is also known as CARDIO-RESPIRATORY
FITNESS.
VARIABLES TO CONSIDER
• Intensity
• Duration
• Frequency
• Mode
FITT (Frequency, Intensity, Type and Time)
MUSCULAR ENDURANCE
is the ability of the muscle to work over a prolonged
period without undue fatigue.
MUSCULAR STRENGTH
✓ It refers to the maximum amount of force a muscle
can exert against an opposing force.
FLEXIBILITY
✓ is the ability to use one’s joints fully in a normal range
of motion.
FLEXIBILITY is influenced by 3 factors.
1. Structure of the joints
2. Number of tissues surrounding the joint
3. Extensibility of the ligaments, tendons and
muscle tissue that connects the joints.
Four basic movements (Flexibility)
1. Flexion
2. Extension
3. Abduction
4. Adduction
Types of Stretching
• Ballistic Stretching
• Static Stretching
• Dynamic Stretching
• Proprioceptive Neuromuscular Facilitation
BODY COMPOSITION
✓ It refers to the proportion of lean body mass to
fat body mass.
SOMATOTYPES
Somatotyping or body typing is a system of
classifying an individual according to the shape of
the body. The physique of the body may be
categorized into three distinct types.
(ECTOMORPH, MESOMORPH, and ENDOMORPH)
ECTOMORPH
Characterized as lean and
small body.
Described as tall and slim,
with narrow shoulders and a
low muscle mass percentage.
In general, people with an
ectomorph body type have a
fast metabolism and tend to
lose weight easily.
MESOMORPH
Relative predominance of
muscles.
Body types with a naturally
high muscle-to-fat ratio.
People with this body type
typically respond well to
weight training, finding it
easier than other people to
build and maintain muscle.
ENDOMORPH
A body type that is characterized
by a shorter stature with a wide
frame and a higher composition
of body fat. Typically,
endomorphs can easily put on
muscle mass, but they also have a
slower metabolism, higher body
fat composition, and have a little
more difficulty with weight loss.
BODY MASS INDEX (BMI)
EXAMPLE:
30KG (WEIGHT)
120CM (HEIGHT)
30KG/ (1.20)2 = 30KG/1.44M
30/1.44 = 20.83
BODY MASS INDEX (BMI)
SKILL – RELATED FITNESS
➢ It refers to those components of fitness which you
can use in participating in Physical Activities (SPORTS)
or may be used in doing your daily activities.
SPEED
is the amount of time it takes the
body to perform specific tasks.
REACTION TIME
is the amount of time it takes to
make physical response to a
stimulus.
AGILITY
is the ability to rapidly and
accurately change the direction of
the whole body in space.
BALANCE
is the ability to maintain equilibrium
while stationary or moving.
COORDINATION
is the ability to use senses and body
parts in order to perform motor
task smoothly and accurately.
POWER
is the amount of force a muscle can
exert.
BENEFITS OF PHYSICAL FITNESS
• Vitality
• Posture
• Relieves Lowback pain
• Delays the aging process
• Ability to meet emergencies
• Neuromuscular Skill
• Relaxation
• Improvement of Personality and Social Skills
• Mental Fitness
• General Growth
PARAMETERS OF
PHYSICAL FITNESS TEST
Every individual desires to live a long,
healthy, and happy life. Based on clinical
and experimental data undertaken in
progressive countries, many people today
know how to get and stay in shape.
WHAT IS PFT?
PHYSICAL FITNESS TEST
Is a standardized test prepared by the former Bureau
of Physical Education and School Sports (BPESS). It
gives you information about the status of your overall
physical fitness.
Is always an important component of Physical
Education. It so significant that it has been discussed
and conducted since you were in lower years.
PHYSICAL FITNESS TEST
According to Dr. Aparicio H. Mequi, consultant
for Physical Fitness, “Physical Fitness Testing
is not an end in itself. It is a part of the process
to create educated Filipino citizenry that is
acutely aware of the importance of holistic
wellness – fitness of the body, mind, and
spirit.”
GOALS AND OBJECTIVES OF PFT
To determine the level of fitness.
To identify strengths and area of development
or improvement.
To identify bases for Physical Activities
To gather and analyze data for norms and
standard setting
To motivate and guide pupils and students.
TWO TYPES OF PHYSICAL FITNESS TEST
Pre-Test This test is done at the beginning
of the school year which includes fitness test
to determine your fitness status.
Post-Test This test is done during the last
month of the school year.
