Physical Fitness

Physical fitness

 is defined as a state of good health as a result of exercise and proper

nutrition
 The key to achieve physical fitness for health reasons is to give emphasis
on health-related fitness components when doing work out
 It is not defined only by what kind of activity you do, how long you do it, or
at what level of intensity but rather over all fitness which made up of 5
main components.
 You can determine if someone is physically fit by determining how well
they perform in each component in HRF.
The Health-related fitness (HRF) consist of 5
components:
 Cardiovascular Endurance - is the ability of the heart and
lungs to work together to provide the needed oxygen and fuel
to the body during sustained workloads. Physical activity that
trains for cardio respiratory endurance focuses on repetitive,
dynamic, and prolonged movements using major muscles
groups.
 Muscular Strength - the amount of force muscles can
produce. You can train your muscles to be stronger by lifting
heavy weights for a few repetitions.
 Muscular Endurance - the ability of muscles to perform
continuous without fatiguing. It is a measure of how long a
muscle can withstand a prolonged contraction or many
repeated contraction.
 Flexibility - ability of each joint to move through the available
range of motion for a specific joint. It helps to prevent
muscular imbalances and allows you to move about with
ease.
 Body composition- the amount of mass compared to lean
muscle mass bone and organs. Overall health generally
improves when you have lower amount of fat mass and higher
amount of lean muscles.
HEALTH-RELATED FITNESS TEST

1. Anthropometric Measurements
Purpose: To determine Body Mass Index
2. 3 - Minute Step Test
Purpose: Test for cardiovascular Endurance level based on how quickly your
Heart Rate returns to normal after exercise.
3. Hamstring and Hip Flexor Test
Purpose: To test flexibility of the Hamstring and hips
4. Zipper Test
Purpose: Test for the flexibility of the shoulder joints.
5. Curl-Up
Purpose: To test the strength and endurance of the abdominal muscles.
6. 90-degree Push-Up
Purpose: To measure the strength and endurance of the arms and upper
body.
7. Flexed-Arm Support (Static)
Purpose: Test the muscular strength of the shoulder and upper arm.
END!!!! 