PHYSICAL FITNESS

HOW DO YOU
DEFINE A
PHYSICALLY FIT
PERSON?
FITNESS
 Primary objectives of Physical Education in the
Philippine school system is

to improve and maintain the

total fitness level of the individual
PHYSICAL FITNESS can be broken
down into following concepts:

1. A person should possess enough strength,

power, endurance, flexibility, agility,
coordination, balance and speed to do
efficiently and effectively the routine duties
and maximum tasks that the day may bring;
PHYSICAL FITNESS can be broken
down into following concepts:

2. He should be free from diseases and

removable handicap disorders;
3. He should possess a study physique which
means a well-developed body with proper
proportions of bones, muscles, fats and tissues.
PHYSICAL FITNESS

▪ Ability of the whole body (muscles, skeleton,

heart & other body parts) to do work
together efficiently and effectively without
undue fatigue
Health-related Components
Skill-related Components
HEALTH-RELATED
COMPONENTS
To be healthy you should have at
least some of each of the health
related components of fitness. If
you do, you are less likely to
develop other health problems
related to a lack of exercise. (ex.
heart disease, high blood pressure,
back pain, obesity).
Health-Related Fitness
There are five components of health-related
fitness:
Cardiorespiratory Endurance
Muscular Strength
Muscular Endurance
Flexibility
Body composition
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1. CARDIORESPIRATORY ENDURANCE

 Theability of the heart, lungs, blood vessels,

blood volume to utilize and send fuel and
oxygen to the muscles and the ability of
muscle to utilize fuel to sustained exercise.
Measuring Cardiorespiratory Endurance:

 Three-minute Step Test –

determines the rate at which your
heart beats following a period of
physical activity.
Example exercises:
Running, cycling, dancing, swimming
2. Muscular Strength:
 The amount of force a muscle can exert
 The ability of a muscle to contract maximally, one time.
3. Muscular Endurance:
 The ability of the muscles to contract repeatedly
without rest over a period of time.
Muscular strength is needed for
activities that involve lifting, pushing,
or jumping and muscular endurance to
perform such activities repeatedly.
 Measuring Muscular Strength and Endurance
 Abdominal muscle strength and endurance:
CURL-UP
 Arm muscle strength and endurance:
PUSH-UP
 Upper body strength and endurance:
ARM HANG
 4. Flexibility:

 The ability to move a body part

through a full range of motion.
 Refers to the ability to move a
joint throughout its natural
range of motion.
 4. Flexibility:
 Benefits of Flexibility:
 Increase your athletic
performance
 Help you feel more comfortable
 Reduce the risk of muscle strains
and other injuries
 Prevent lower back problems
 Measuring Flexibility:
 Sit-and-Reach Test
Basic four body movements:

FLEXION * * straightening of body part

EXTENSION * * moving limb towards the body

ABDUCTION * * bending of body part

ADDUCTION * * moving limb away from the body

Basic four body movements:

 Flexion – bending of body part

 Extension – straightening of body part
 Abduction – moving limb away from the body
 Adduction – moving limb towards the body
5. Body Composition:
 The ratio of body fat to lean
body tissue, including muscle,
bone, water, and connective
tissue such as ligaments,
cartilage, and tendons.
 Measuring Body Composition:
 “Pinch Test” with a skinfold caliper
(measures the thickness of fat
beneath a fold of skin)
Body Mass Index (BMI)
 Provides insight whether you’re likely to be at
a healthy body weight, based on your weight
and height.

BMI = Weight (kl)

2
Height (𝑚 )
 For example:
Given: Actual weight – 60 kl.
BMI = 60 (kl)
Actual Height – 5’7
3.0184197
Calculate: BMI = Weight (kl)
2 = 19.9 kilos
Height (𝑚 )
BMI = 60 kl
5’7 (𝑚2 )
=5.7 x .3048 (convert feet
into meter)
= 1.73736 x by itself
= 3.0184197
BODY MASS INDEX CLASSIFICATION

CLASSIFICATION BMI (KL/𝑴2 )

Underweight <18.5

Normal Range 18.5 – 24.9

Overweight 25 – 29.9

Obesity 30 or greater
Compute your BMI:

Calculate: BMI = Weight (kl)

2
Height (𝑚 )

=(height in feet ) x .3048

(convert feet into meter)
 Difference between
BMI and Body Composition
The body composition is the
measure of how much of your
weight comes from the lean mass;
which includes muscle, bone,
connective tissue, fats and water;
while
Body Mass Index provides
insights into whether you’re likely
to be at a healthy body weight.
SKILL RELATED FITNESS
If you are good at these skill
related components of fitness,
you are likely to be good at
sports and games.
Skill-Related Fitness
Skill-related fitness has six components:
❑Agility
❑Balance
❑Coordination
❑Speed
❑Power
❑Reaction time
29
1. Speed Term to Know

Speed is largely Speed

determined by heredity, The ability to
speed can be increased. move your
body, or
parts of it,
swiftly.

30
2. Agility Term to Know

Agility
The ability to
change and control
the direction and
position of the body
while maintaining a
constant, rapid
motion.
31
 3. Balance Term to Know

Balance – maintenance Balance

of equilibrium. The ability to
control or
stabilize the
body while
standing or
moving.
32
4. Coordination
Coordination requires using a Term to Know
combination of different muscle
Coordination
groups and senses at one time.
The ability to use
the senses to
• Coordination can determine and
only be direct the
sharpened with movement of
your limbs and
practice. head.

33
5. Power
Power is a function of both Term to Know
speed and muscular strength. Power

Proper biomechanics can also The ability to

move the body
enhance power by improving parts swiftly
while
your balance, coordination, and simultaneously
speed. applying the
maximum force
of your muscles.

34
6. Reaction Time.
The quicker your response, Term to Know
the better your reaction time.
Reaction time
The ability to
react or respond
quickly to what
you hear, see,
or feel.

35
Components of Skill Related Fitness
Speed
Balance
Definition: Reaction time
Definition:
fastest time to Definition:
maintain stability/
complete task time to respond
equilibrium
to stimulus

Skill
Related
Fitness
Component

Co-ordination Power
Definition: Agility
Definition: change Definition:
use two or more
body parts direction at speed x strength/force
speed
ACTIVITY 1: Determine what component
does the pictures show.

Muscular Strength
Muscular Endurance

Flexibility
ACTIVITY 1: Determine what component
does the pictures show.

Body
composition

Balance
ACTIVITY 1: Determine what component
does the pictures show.

Cardio-respiratory
Endurance Reaction Time
Health-Related Fitness vs.
Skill-Related Fitness
Total physical fitness includes:
 Health-related fitness. This is your ability
to become and stay physically healthy.
 Skill-related fitness. This is your ability to
maintain high levels of performance on the
activity.
40
 IMPORTANCE
It is important to note that good health
does not come from being good in skill
related components of fitness. Good health
comes from participating in activities
designed to improve your HEALTH
RELATED FITNESS.
Physical Fitness Test

➢A fitness test, also known as a fitness assessment,

is comprised of a series of exercises that help
evaluate your overall health and physical status.
➢ It is a test to assess the physical weaknesses
and strengths of an individual.
Resting Heart Rate (RHR)
Pulse Rate at Rest (PRR)
 Your resting heart rate (RHR) is the
number of times your heart beats per
minute (bpm) while at complete rest.
How to Measure Your Resting Heart Rate

 Your resting heart rate should be taken first

thing in the morning, before getting out
of bed. Your pulse rate will rise if you do any
activity, get up, or eat, drink, or smoke.
____ (1 minute) ______ bpm

____ (30 seconds x 2) ______ bpm

____ (15 seconds x 4) ______ bpm
____ (10 seconds x 6) ______ bpm
TRAINING HEART RATE

PMHR = 220 – age

THR (min) = PMHR x 0.60
THR (max) = PMHR x 0.80
Compute:

1. Age= 78. Compute THR

(min)
2. 17 year old male.
Compute THR (max)
 Daisy was born in
December 1998. compute
her PMHR, THR min and
max.
Desirable Body Weight (DBW)
DBW = height(cm) – 100 x .9
For example: Given: Height = 5’3
feet inch 5 x 12 = 60 in
60 + 3 = 63 in
Inch centimeter 63 x 2.54 =160.02
Desirable Body Weight (DBW)
DBW = height(cm) – 100 x .9

160.02 cm – 100 = 60.02cm

60.02 cm x .9 = 54.018 kg
Desirable Body Weight (DBW)

DBW = height(cm) – 100 x .9

Compute your DBW

Training Program
Key principles when planning a program

1. Specificity – training must be matched to the needs of

the sporting activity to improve fitness in the body
parts.
2. Progression – start slowly and gradually increase
amount of exercise and keep overloading
3. Overloading- fitness can be improved by training
more than you normally do.
FITT Principle Review
 What does each letter in FITT stand for?
 How OFTEN should you exercise?
 Frequency
 How HARD should you exercise?
 Intensity
 How LONG should you exercise for?
 Time
 What KIND of exercise should you do?
 Type
FREQUENCY
How often to exercise
➢ Beginner: 3-5 days per week
➢ Moderate to High: 5-7 days per week
INTENSITY
How hard to exercise
 Deconditioned:30-40% of your Maximum Heart Rate (MHR)
 Moderate: 40-60% of your MHR
 Vigorous: 60-80% of your MHR
INTENSITY
• To estimate your appropriate maximum heart rate use this equation:
MHR = 220 – (your age) – (your resting heart rate)
x (desired percentage)

Sample:
Given data: Calculate your MHR = 220 – 19 = 201/min.
Resting Heart Rate: 65 • Deconditioned (30-40% MHR)
Birth year – 1999 MHR=201 – 65 =136 x 30% = 40.8/min.
Calculate your age: • Moderate (40-60% MHR)
Present year - 2020 MHR=201-65 = 136 x 40% = 54.4/min.
Less birth year - 2001 • Vigorous (60 – 80% MHR)
Age - 19 years old MHR = 201 – 65 = 136 x 60% = 48.96/min
TYPE
The kind of exercise you choose to participate in
 Minimum – low impact exercise – walking
 Maximum – high impact exercise - running
TIME OR DURATION
How long to exercise
 Beginner: 20-30 minutes
 Moderate to High: 30-60 minutes
 Sample Plan for FITT Principles for Cardio-Respiratory or Endurance
(Aerobic) Exercise

Frequency Intensity Time Types of

(How Often?) (How Hard) (How Long?) Exercises

Deconditioned: 30-40%
of your Maximum Heart
Treadmill
Beginner: 3-5 days Rate (MHR)
Step-up
per week
Jogging
Moderate: 20-30 mins.
Skipping Rope
Moderate to High: 40-60% of your MHR
Swimming etc. (select
5-7 days per week
one)
Vigorous:
60-80% of your MHR
Key principles when planning a program

4. Reversibility – any adaptation that

takes place as a result of training will be
reversed when you stop training.
5. T-Tedium (Boredom) – needs varies
the exercises to prevent boredom.
 Any
Questions?