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Physical Fitness
• Definition – the ability to carry out daily tasks with
alertness and vigor, without undue fatigue, and with
enough energy reserve to meet emergencies or to
enjoy leisure time pursuits.
• Divided into two which are:
(HUMAN MOVEMENT SCIENCE)  - HEALTH RELATED FITNESS
SAINS LAKUAN MANUSIA  - SKILL RELATED FITNESS
MPU 3412

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Health Related Fitness
• Consists of 5 components
– -Cardiorespiratory endurance
– - Muscular Strength
– - Muscular Endurance
– - Flexibility
– - Body composition
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Cardiorespiratory Endurance
• The ablity to continue training the
cardiovascular system for a period longer
than twenty minutes (on average).
• Requires strong heart, healthy lungs, clear
blood vessels.
• Any aerobic exercise good to improve
cardiovascular endurance.
• reduce the risk of getting certain diseases,
including stroke, cardiovascular diseases,
diabetes and hypertension
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Muscular Strength Muscular Endurance

• Muscular strength is ability of a
muscle to exert a maximal force
through a given range of motion
or at a single given point.
• How much mass you can move
• Can be improved by doing resistance
or strength training.
• Important for daily living, injury
prevention, anti-aging, health benefits
• Performing the same action
repeatedly
• Can be improved by lifting weight
repetitively and cardiorespiratory
activities (jog, walk, cycling,
dancing)

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Flexibility Body Composition

• The ability to use joints with move through a full • The percentage of body weight which are muscle,
range of motion. fat, organs, water, blood, bone.
• Can be improved by doing exercise like stretching, • Can be measured by using:
yoga regularly. – - skinfold calipers
• Important : Prevent injury – - bod pod
– - underwater weighing
• Decreases – aging process
– Body mass index
– Waist to hip ratio

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Skill Related Fitness

• - agility
• - balance
• - coordination
• - reaction time
• - speed
• - power

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Agility Balance
• the ability to change direction and the speed at
which you are travelling, quickly and efficiently. • the ability to maintain equilibrium whilst
stationary, or moving.
• For example,
• Balance whilst moving is often called
 - rugby
dynamic balance.
 - football
• Balance is important in all kinds of sporting
 - badminton
situations, most noteably in gymnastics and ballet
but also contact sports where having good balance
may prevent you being tackled to the floor
• Balance is linked to agility, as in order to quickly
and efficently change direction you must be
balanced.

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Coordination Reaction Time

• the ability to ___________
_______________________ • the ability to respond to a stimulus and initiate a response
______________________ • For example
• Using hands and eyes  - 100 m sprints
together is called hand-eye  - goalkeeping
coordination.
• For example
-
-
-

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Speed Power
• The ability to move body part quickly • The amount of force a muscle can exert. Muscular power is the ability to
• Many sports rely on speed to gain contract muscles with speed and force in one explosive act.
advantage over your opponents. • Power is a combination of both strength and endurance.
• For example • For example
 a basketball player making a fast break  -
to perform a layup,  -
 a tennis player moving forward to get
to a drop shot,
 a football player out running the
defense to receive a pass.

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How to test your fitness? •

Benefits of being fit
Longer life
• Cardiovascular endurance – Vo2max test, beep test • Healthier heart and lungs
• Muscular endurance – push-ups, pull-ups
• Protection against cancer
• Muscular strength – vertical jump, standing broad jump, grip
strength • Lowered risk of disease
• Flexibility – sit and reach • Brighter mood
• Body composition – BMI, body caliper, body scan • Better mental functioning
• Speed – 40m dash • Stronger bones
• More active / productive life

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Principle of training- overload
• Overload- do more than your current
capability to improve (FITT principles)
– Frequency: how often do you exercise
– Intensity
– Time : how long?
– Type: what activities ar you doing
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Principle of training- : Specificity
• The type of training that you do should be
specific to you and your sport.
• You should train the energy system which you
use predominantly skill components most
important to your sport, for example agility,
balance or muscular endurance.
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Recovery
• Rest is required in order for the body to
recover from the training and to allow
adaptation to take place. An inadequate
amount of rest may lead to over training.
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Adaptation
• The body will react to the training loads
imposed by increasing its ability to cope with
those loads. Adaptation occurs during the
recovery period after the training session is
completed.
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Progression Variance
• Progression – start slowly and gradually • Need to vary training to prevent boredom
increase the amount of exercise and keep
overloading.

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