DON HONORIO VENTURA STATE UNIVERSITY

LESSON 1:
Fitness Concepts
and Assessments
DON HONORIO VENTURA STATE UNIVERSITY

an integral part of
educational program

PHYSICAL designed to promote the

optimum development of

EDUCATION the individual physical,

socially, emotionally, and
mentally through total body
movement in the
performance of properly
selected physical activities.
DON HONORIO VENTURA STATE UNIVERSITY

alludes to the capacity

PHYSICAL of your body

frameworks to
FITNESS cooperate effectively to
permit you to be sound
and perform exercises
of day by day living.
DON HONORIO VENTURA STATE UNIVERSITY

Fitness is defined as a
condition in which an
individual has enough
FITNESS energy to avoid fatigue
and enjoy life.
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Physical fitness is
PHYSICAL
divided into four health-
FITNESS and six skill-related
components.
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• is the ability to become

and stay physically
healthy.
HEALTH • is focus on factors that
promote optimum health
RELATED and prevent the onset of

COMPONENTS disease and problems

associated with inactivity.
 HEALTH RELATED COMPONENTS

BODY COMPOSITION
Body composition ratio of your fat
mass to fat-free mass, is the final
component of health-related physical
fitness. Because high levels of fat mass
are associated with negative health
outcomes, such as heart disease and
type 2 diabetes, attaining and
maintaining a healthy body
composition is a goal of just about all
regular exercise routines.
 HEALTH RELATED COMPONENTS

BMI FORMULA
 HEALTH RELATED COMPONENTS

CARDIORESPIRATORY
ENDURANCE
Cardiovascular endurance also called
as cardiorespiratory endurance or
aerobic fitness refers to ability of body
to efficiently and effectively intake
oxygen and deliver it to your body's
tissues by way of the heart, lungs,
arteries, vessels, and veins.
EXERCISES: Running,
swimming, skating, and biking
build cardiorespiratory
 HEALTH RELATED COMPONENTS

FLEXIBILITY
Flexibility refers to the ability of Workouts that take you through dynamic
joints to move through stretching exercises, such as Yoga and
unrestricted range of motion you. Tai Chi
Flexibility is important at any age.
It plays a role in unhindered
movement and can affect your
balance, coordination, and agility.
Maintaining or improving a full
range of motion through your
major joints can reduce the
likelihood of injury and improve
 HEALTH RELATED COMPONENTS

MUSCULAR ENDURANCE
Muscular endurance is the ability of
a particular muscle group to exert
force, continuously and repetitively,
over a period of time.

EXERCISE:
Plank, Long distance biking, push
ups, wall sit, lunges.
 HEALTH RELATED COMPONENTS

MUSCULAR STRENGTH
Muscular strength refers to the amount
of force a particular muscle group can
produce in one, all-out effort. Muscular
strength refers to your ability to move
and lift objects. It’s measured by how
much force you can exert and how
much weight you can lift for a short
period of time.
EXAMPLE: Weightlifting, band
resistance exercises
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• The skill-related fitness is

the ability to perform

SKILL RELATED during games and sports,

also called performance

COMPONENTS fitness. Skill related

components are more
relevant to certain athletes.
Skill related fitness has six
components.
 SKILL RELATED COMPONENTS

AGILITY

Agility is the ability to move quickly and

to easily change direction. Basketball
players, for instance, are incredibly
agile.

EXAMPLE:
Agility ladder drills & Cone drills.
 SKILL RELATED COMPONENTS

BALANCE
Balance is the state of equilibrium.
Balance refers to the ability of the
body position to remain upright. It
deals with proprioception, or knowing
where your body is in space, and
being able to adjust your position as
your center of gravity changes during
movement (Aman et al., 2015).
 SKILL RELATED COMPONENTS

COORDINATION
Coordination is the ability to
execute smooth, accurate,
controlled motor responses
(optimal interaction of muscle
function). It is characterized by
appropriate speed, distance,
direction, timing, and muscular
tension. There are many sports
and activities require hand-eye
or foot-eye coordination
 SKILL RELATED COMPONENTS

POWER
Power combines speed and strength.
Wood (2010) author of Topend Sports
Website, defined power as the ability to
exert a maximal force in as short a time
as possible, as in accelerating, jumping,
and throwing implements.

EXAMPLE:
Squat Jumps, Medicine Ball Slams.
 SKILL RELATED COMPONENTS

REACTION TIME
Reaction time refers to how
quickly you can respond to an
external stimulus. Reaction time
hinges heavily on your mind-
body connection.
 SKILL RELATED COMPONENTS

SPEED
Speed refers to the distance traveled per
unit of time. It is how fast an object is
moving. It doesn't have a direction.
Higher speed means an object is moving
faster. Lower speed means it is moving
slower.