PHY

S ICAL
FITN
ESS
Physical fitness is generally achieved
through exercise.

Physical fitness is a state of health

and well-being and, more specifically,
the ability to perform aspects of sports ,
occupations and daily activities. Physical
fitness is generally achieved through
proper nutrition , moderate-
vigorous physical exercise ,and sufficient
rest.
Components of Physicsal Fitness
* Cardiovascular Endurance
* Muscular Strength
* Muscular endurance
* Flexibility
* Body Composition
HEALTH

RELATED
 CARDIOVASCULAR ENDURANCE

• Ability of the heart and lungs to work together

to provide the needed oxygen and fuel to the
body during sustained workloads. Examples
would be jogging, cycling and swimming. The
Cooper Run is used most often to test
cardiovascular endurance.
 MUSCULAR STRENGTH
•  The amount of force a muscle can produce.
Examples would be the bench press, leg
press or bicep curl. The push up test is most
often used to test muscular strength.
 MUSCULAR ENDURANCE
•  The ability of the muscles to perform
continuous without fatigue. Examples would
be cycling, step
machines and elliptical machines. The sit up
test is most often used to test muscular
endurance.
 FLEXIBILITY
• The ability of each joint to move through the
available range of motion for a specific joint.
Examples would be stretching individual
muscles or the ability to perform certain
functional movements such as the lunge. The
sit and reach test is most often used to test
flexibility.
 BODY COMPOSITION
•  The amount of fat mass compared to lean muscle mass,
bone and organs. This can be measured using
underwater weighing, Skin fold readings, and
bioelectrical impedance. Underwater weighing is
considered the “gold standard” for body fat
measurement, however because of the size and expense
of the equipment needed very few places are set up to
do this kind of measurement.

• Ratio of height to weight that correlates with body fat of

an average person
 File name: PT 1
Via Course message
1.Create your own fitness program
which includes exercise that focus on
health related components.
such as Cardiovascular endurance,
Muscular Strength, Muscular

PT 1 Endurance, and Flexibility.

Note: 3 activities per component.

( make a table for 1 week, Monday-
Sunday) indicate the NAME OF
ACTIVITY, NUMBER OF SETS, NUMBER
OF REPETITIONS. 
 * NOTE: Choose 2 rest days.      
*Title: MY FITNESS PROGRAM
*Don't forget to write your name on top
of the table.    
SKILL-RELATED
1.Agility
2. Balance
3. Power
4. Speed
5. Coordination
6. Reaction Time
 AGILITY

Ability to perform a series of explosive

movements at speed, under control and in
multi-directions.
 BALANCE

Control of the body while either in a static

position or in movement
 POWER

The body’s ability to exert maximum force

and muscular contractions.
 SPEED

The ability to minimize the time cycle of a

repeated movement.
 COORDINATION

The ability to combine several distinct

movement patterns into a singular distinct
movement.
 REACTION TIME

It refers to the speed at which an

athlete responds to an external
stimulus. Reaction time relates directly
to agility. 
https://www.fitness.
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 BODY MASS INDEX

Underweight Overweight: 25.0 – 29.9

below: 18.5 Obesity: 30.0 and Above
Normal: 18.5 – 24.9
 SKILL RELATED
WRITTEN WORK

1.On MSword or PDF

file, List down 20
sports per
component.
FILE NAME: SKILL
RELATED