Physical

Fitness Test
Holistic Health Care
GEN 1403
Ajarn Haha
 Define physical activity,
exercise, and fitness.

Learning Understand the components of

Objectives physical fitness.

Learn how to measure the

important facets of being
physically fit.
 Physical activity

What are…. Physical exercise

Physical fitness
 defined as body
movement

Physical activity produced by

muscle action that
increases energy
expenditure.
Physical exercise
• planned, structured, repetitive and purposeful
physical activity, often with the goal of
improving or maintaining one’s physical
fitness.
Physical fitness
• physiological state of well-being that provides
the foundation for the tasks of daily living, a
degree of protection against chronic disease
and a basis to participate in sports.
Physical fitness
• Breeds self-reliance
• Keeps oneself mentally alert
• Adjusts oneself to be resilient to the
environment
Major
Health-related Skill-related
dimensions of physical fitness physical fitness
physical fitness
Terms for physical activity and exercise

Frequency

Intensity

Time

Type
Components of Health-related Physical
Fitness

Cardiorespiratory endurance • Oxygen and nutrients delivery, waste disposal from cells

Muscular strength • Muscle force

Muscular endurance • Muscles to do repeated movements

Flexibility • Move joints through normal range of motion

Body composition • Body fat and body mass

 Cardiorespiratory endurance

Body
composition
will improve Muscular strength

by body fat
reduction.
Muscular endurance
Cardiorespiratory endurance

body’s circulatory and respiratory systems to supply fuel during

sustained physical activity.

activities that keep your heart rate elevated at a safe level.

walking, running, jogging, swimming, bicycling and etc.

 amount of force applied on
muscles

Muscular resistance physical activities /

strength working against the gravity

lifting weights
Muscular endurance

• muscle force against a submaximal load

for a given length of time (or repetitions)
before point of failure.
Flexibility
• range of motion around joints.
• good flexibility prevents injuries
• Yoga, Gymnastics, and stretching
Body composition
• proportion of body mass and body fat
• amount of muscle, fat, bone, and other vital
parts of the body
Group
Activity
Skill-related physical fitness

• ability to change and control the direction and position of the body while in constant and
Agility rapid motion

Balance • stabilize body while standing and moving

Coordination • usage of senses and body parts during movements

Speed • ability of body parts to move swiftly

Power • combination of speed and muscular strength

Reaction time • respond to senses

Risks by being overweight

Higher levels of LDL

Coronary heart
High blood pressure cholesterol (bad Type II diabetes
disease
cholesterol)

Sleep apnea and

Stroke Gallbladder disease Osteoarthritis,
breathing problems

Mental illnesses such

Body pains and
as clinical
Cancer difficulty with certain Higher mortality
depression, anxiety,
physical functions
and others
Risk by being underweight

Malnutrition, vitamin A decrease in immune Growth and

Osteoporosis
deficiencies, anemia function development issues

Possible reproductive
Potential complications
issues and miscarriage Increased mortality
as a result of surgery
for women
Pulse and Heart Rate
• Pulse is the number of times your heart beats in
one minute.
• Pulse is low when at rest and high when
exercising.
• Count your pulse: _____ beats in 10 seconds x
6 = _____ beats/minute
Pulse and Heart Rate
Resting Heart rate (Forbes Health)
Blood
Pressure
is a measure of the force that your
heart uses to pump blood around
your body.
How to
measure blood
pressure?
Blood
Pressure
Categories
Skinfold
Measurement
• is one of the oldest and still most common methods of
determining a person's body composition and body fat
percentage.
• estimates the percentage of body fat by measuring
skinfold thickness at specific locations on the body.
• measures the subcutaneous adipose tissue (fat).
• Equipments are skinfold calipers, tape measure,
marker pen, recording sheets
 The tester pinches the skin at a body
location to raise a double layer of
skin and the adipose tissue, but not
the muscle.

Skinfold Calipers are applied and measured.

measurement

Biceps, Triceps, Subscapular,

Suprailiac
Skinfold
measurement
 Body Mass Index
Body
composition
Waist to Hip Ratio
 • measure of weight adjusted for height, calculated as
Body Mass Index weight in kilograms divided by the square of height in
meters (kg/m2).
(BMI)
BMI Indicator
 • Measure the narrowest part of torso and their widest part of
Waist to Hip Ratio hip.
Muscular strength
and endurance

• 1 – minute abdominal curls

• 1 – minute push up
• Hand grip strength
• 60 chair stand
Cardio-respiratory

• 3 minute step test

3 minute test heart rate
 Identify strengths and weakness
• Results can be compared with other people and make
adjustments in training
Benefits of
physical Monitor progress
• With quantitative measurements, results can be seen
fitness test objectively in a period of time

Provide incentives
• Trainee can be motivated to improve the test scores

Talent identification
• Physical fitness dimensions can help identify the
applicable sport or job