Fitness

is a condition in which an
individual has sufficient energy to
avoid fatigue and enjoy life.
 Physical Fitness
Is divided into FIVE health and SIX skill
related components.
• Skill or Performance-Related Fitness
• Health-Related Fitness
 Five Components of
Health-Related Fitness
1. Cardiovascular Fitness
2. Muscular Endurance
3. Muscular Strength
4. Flexibility
5. Body Composition
 Cardiovascular Fitness

Is the ability of the heart (cardio) and circulatory system

(vascular) to supply oxygen to muscles for an extended
period of time.
It is also called cardiorespiratory (lungs) fitness.
Example:

1. 3- minute Step Test

 Muscular Endurance

Refers to the ability of the muscle to work over an

extended period of time without fatigue.
Example:

1. Push- up 4. Basic Plank

2. Sit- up 5. Crunches
3. Curl up
 Muscular Strength

Refers to the maximum amount of force a muscle can

exert against an opposing force.
Fitness testing usually consists of a one-time maximum
lift using weights.
Example:

1. Push- up 2. Bench Press 3. Leg Press

 Flexibility

Isthe ability to move a body part through a full range of

motion at a joint.
Example:

1. Sit and Reach

 Body Composition

Is the ratio of body fat to lean body mass (including

water, bone, muscle and connective tissue).
Activity test:

1. Getting Waist Circumference/ Body Mass Index

Six Components of Skill-
Related Fitness
1. Agility
2. Balance
3. Coordination
4. Speed
5. Power
6. Reaction Time
 Agility

Is the ability to change and control direction and position

of the body while maintaining a constant, rapid motion.
Activity Test:

1. Hexagon Agility Test

 Balance

Is the ability to control or stabilize the body when a

person is standing still or moving.
Activity test:

1. Stork Balance Test

 Coordination

Is the ability to use the senses together with body parts
during movement, like using hands and eyes together is
called hand- eye coordination.
Activity test:

1. Paper Juggling
 Speed

Is the ability to move your body or parts of your body

swiftly.
Activity Test:

1. 40-meter run
 Power

Is the ability to move the body parts swiftly while

applying the maximum force of the muscles.
Power is a combination of both speed and muscular
strength.
Activity Test: 1. Standing Long Jump
 Reaction Time

Is the ability to reach or respond quickly to what you

hear, see or feel.
Activity Test:

1. Stick Drop Test

 Health Components Skill Components
1.Cardiovascular Fitness 1.Agility
2. Muscular Endurance 2. Balance
3. Muscular Strength 3. Coordination
4. Flexibility 4. Speed
5. Body Composition 5. Power
6. Reaction Time
Directions: Perform the Individual Physical Fitness Test and record your results by filling out
the form below.
N DATE HEALTH- SKILL-
ACTIVITY PERFORMED
RESULT
O RELATED RELATED
1 3 minute Step Test Outside
2 Basic Plank DONE Inside
3 40 meter sprint Outside
4 Push up DONE Inside
5 Stick Drop Test DONE Inside
6 Sit and Reach DONE Inside
7 Hexagon Agility Test Outside
Inside R-
8 Juggling L-
9 Standing Long Jump Outside
Inside R-
10 Stick Balance L-
Inside R-
11 Zipper Test L-
Directions: Perform the Individual Physical Fitness Test and record your results by filling out
the form below.
N DATE HEALTH- SKILL-
ACTIVITY PERFORMED
RESULT
O RELATED RELATED
1 3 minute Step Test Outside
2 Basic Plank Inside
3 40 meter sprint Outside
4 Push up Inside
5 Stick Drop Test Inside
6 Sit and Reach Inside
7 Hexagon Agility Test Outside
Inside R-
8 Juggling L-
9 Standing Long Jump Outside
Inside R-
10 Stick Balance L-
Inside R-
11 Zipper Test L-