PHYSICAL FITNESS

Physical Fitness is the ability of the body to do day-to-day

activities without undue fatigue, and still has time to do
leisure activities and meet emergencies.

Health-related and skill-related are the

two components of Physical Fitness.

Health- related components focus on factors that promote

optimum health and prevent the onset of disease and
problems associated with inactivity.
Body Composition is the proportion of fat and non-fat
mass in your body.

Cardiovascular Endurance is the ability of the heart,

lungs, and blood vessels to deliver oxygen to your body
tissues without becoming overly tired.
3-Minute Step Test- measures Cardiovascular
Endurance
Flexibility
• is the ability of the joints to move
beyond their normal range of motion.
Sit and Reach
• tests the flexibility of the lower back extensor muscles and extremities
Zipper Test
• measures upper arm and shoulder girdle joints flexibility.
Muscular Strength
• refers to the amount of force a muscle can produce with a
single maximal effort.

• Basic Plank measures strength/stability of the core

muscles
Muscular Endurance
• is the ability of a muscle or group of muscles to sustain
repeated contractions against a resistance for long period
of time.

• Push-up measures the strength of the upper extremities

Male
Score Standard Interpretation
5 33 – ABOVE Excellent
4 25 – 32 Very Good
3 17 – 24 Good
2 9 – 16 Fair
1 1–8 Needs Improvement
0 Cannot execute Poor

Female
Score Standard Interpretation
5 25 Excellent
4 19 – 24 Very Good
3 13 – 18 Good
2 7 – 12 Fair
1 1–8 Needs Improvement
0 Cannot Execute Poor
Skill-related component
• refer to your ability to perform physical tasks efficiently as
it relates to a sport.

• Speed is the ability of the body to move fast from one

point to another, in the shortest possible time
• 40 meter sprint
Agility
• is the ability to move in a sudden change of direction and
body position quickly

• Hexagon Agility Test – measures the ability of the body to move in

different directions quickly.
Score Standard Interpretation
5 5 seconds and below Excellent
4 6 – 10 seconds Very Good
3 11 – 15 seconds Good
2 16 – 20 seconds Fair
1 21 – 25 seconds Needs Improvement
0 Over 25 seonds Poor
Coordination
• is the ability to use the senses and body parts to perform
tasks smoothly, efficiently, and accurately.

• Juggling- measure the coordination of the eye and hands

Score Standard Interpretation
5 41 and above Excellent
4 31 – 40 Very Good
3 21 – 30 Good
2 11 – 20 Fair
1 1 – 10 Needs Improvement
Power
• is the ability to exert a maximal force in the shortest time
possible, as in accelerating, jumping, and throwing
implements.

• Standing Long Jump- measure the explosive strength and power of

the leg muscles.
Reaction Time
• refers to the speed at which a person’s body responds to
an external stimulus.

• Stick Drop Test measure the time to respond to a given stimulus

Score Standard Interpretation
5 0 – 2.4 cm Excellent
4 5.08 – 10.16 cm Very Good
3 12.70 – 17.78 cm Good
2 20.32 – 25.40 cm Fair
1 27.94 – 30.48 cm Needs Improvement
0 Did not catch Poor
• Stork Balance Test assess one’s ability to maintain
equilibrium.
 MODIFYING EATING HABITS
A modification in your eating habits is needed most
especially when you are at risk of disease. Small and
simple changes like adding more fruits to your diet can
make a difference in your health. However, some situations
may need major changes in one’s lifestyle. Some of the
strategies in changing eating habits include making a plan
and sticking to it.
Your nutritional needs should not be neglected as you
participate in active recreational activities. More attention
on nutritional needs is necessary to energize your body and
help your body recover as well.
 The active life is a magnet that
attracts a composite of behaviours
or habits. Eating and our body’s
response to eating are some of the
most intriguing concepts in health.
Convenience is only one factor that drives food choices. Some of the
other factors are:
Advertising: Media might persuaded you to eat such food.
Availability: There are no others to choose from.
Economy: They are within your means
Habit: They are familiar
Emotional comfort: They make you feel better for a while
Personal Preference: You like the way such food taste.
Positive Association: They are eaten by people you
admire, or are just for fun.
Region/ Location: They are common or favoured in your
locality
Social Pressure: They are offered
Values/beliefs: They fit your religious traditions or
ethical beliefs.
Weight: You think they will help to control body weight.
Nutritional values: You think they are good for you.
Poor food choices contribute directly to
obesity, heart disease, diabetes,
cancer, and other health problems.
Poor diet coupled with lack of exercise
contributes to an increased risk of
diseases.