GE1708

Physical Fitness and Conditioning

What Does Physically Fit Mean?

 It means to be in a state of health and well-being.
 It is the body’s ability to function efficiently and effectively in work and leisure activities to be healthy, to
resist disease, and to react to emergency situations.
 It is the overall individual physical condition.
 It is different for each person and is an integral part of any sport. One should remember that the more
physically fit they are, the better performance they will have.

How Does One Tell If They Are Physically Fit?

You can determine how physically fit you are by having a fitness assessment which can include a full medical
history, blood pressure/heart rate test, body composition analysis including body fat percentage and
circumferential measurements, flexibility assessment, and a graded exercise test (GXT). The GXT is performed
on a treadmill and determines your estimated volume of oxygen consumption. From this test, you can determine
how “fit” you are in comparison with others in your age group and determine your target heart rate zone/MET
level. These numbers are vital in setting up an appropriate exercise program and therefore, fitness assessments
are highly recommended before you begin an exercise program.

Five (5) Components of Physical Fitness

We all have an idea of what "fit" should look like. For some people, it means having a sleek Hollywood body,
while others want to have massive muscles or a perfect hourglass figure. But fitness isn't defined by appearance.
The following are the five (5) components of physical fitness that you need to consider:
1. Muscular Strength
Strength is the maximum force a muscle or a group of muscles can generate against some form of
resistance. This is the "power" that helps you to lift and carry heavy objects. Without muscular strength,
your body would be weak and unable to keep up with the demands placed upon it. The way to increase
strength is to train with heavy weights, working in the 4-6 or 12-15 repetition range. The heavier the weight,
the fewer repetitions you should perform.

2. Muscular Endurance
Endurance is defined as the capacity to keep going with prolonged low-intensity physical activities and
delaying the onset of fatigue. It is also defined as the ability to endure many short bursts of high-intensity
physical activity over a long period of time. Muscular endurance means the muscle can exert a strength to
sustain performing contractions repeatedly for a long period of time. Rather than just lifting or carrying
something for a few seconds, the muscles are used for minutes. The way to increase strength is to train
with light weights, working in the 20-25 repetition range. Working with lighter weight will train the muscle
fibers needed for muscular endurance, and the higher rep range leads to a longer period of exercise.

3. Cardiovascular Endurance
Cardiovascular endurance is your body's ability to keep up with exercise like running, jogging, swimming,
cycling, and anything that forces your cardiovascular system (lungs, heart, blood vessels) to work for
extended periods of time. Together, the heart and lungs fuel your body with the oxygen needed by your
muscles, ensuring that they have the oxygen needed for the work they are doing. The Cooper Run (running
as far as possible in 12 minutes) is a test commonly used to assess cardiovascular endurance, but many
trainers use the Step Test (stepping onto a platform for 5 minutes). Both are accurate measures of a
subject's cardiovascular endurance.

4. Flexibility
Flexibility is one of the most important, yet often overlooked, components of physical fitness. Without
flexibility, the muscles and joints would grow stiff and movement would be limited. Flexibility training ensures
that your body can move through its entire range of motion without pain or stiffness. To test your flexibility,
lean forward and try to touch your toes. Those with good flexibility will usually be able to touch their toes,
while those with limited flexibility will not. The sit and reach test (sitting on the floor and reaching toward
your toes) is another good way to assess your flexibility. The more flexible you are, the closer you will come
to touching your toes and beyond.

01 Handout 1 *Property of STI

Page 1 of 6
 GE1708

5. Body Composition
It is the proportion of fat and fat-free mass in your body. A healthy body composition includes a lower
percentage of body fat and a higher percentage of fat-free mass, which includes muscle, bones, and organs.
 Body fat can be found in muscle tissue or around the organs. Some fat is necessary for overall health.
It is called essential fat and it helps protect internal organs, stores fuel for energy, and regulates
important body hormones. But you may also have excess storage of fat and non-essential body fat.
 Fat-free mass includes bone, water, muscle, organs, and tissues. It may also be called lean tissue.
These tissues are metabolically active, burning calories for energy, while body fat is not.

Body composition is measured to assess your health and fitness level. Often, you will have body
composition measured at the start of a weight loss or fitness program and checked periodically to monitor
your progress.

Body fat percentage is a measurement of body composition telling how much of the weight of your body is
fat. There are normal ranges for body fat, which differ for men and women. For example, a 100-pound
person with a 25% body fat composition will have a lean body mass of 75 lbs. To qualify as fit:
 Men must have a body fat composition lower than 17%, while women must have a body fat composition
lower than 24%.
 The average man tends to have about 18-24% body fat, while the average woman has 25-31% body
fat.

How to Measure Your Body Composition?

There are several ways to get an estimate of your body fat percentage at home, at the gym, or from your
doctor:
 Bio-electrical Impedance Analysis (BIA) – this is a small electrical current that passes through your
body. Fat, water, and lean tissue impede the current difference to give the reading. Many scales are
sold for home use and no special training is required. Some scales, like the Fitbit Aria 2, even sync with
your fitness tracker so that you can see how changes to your daily activity and diet affect your weight.
 Skinfold Measurements – this method is often used by fitness trainers or as part of a weight loss
program. Calipers are used to take measurements at different parts of your body.
 DEXA Scan (Dual Energy X-ray Absorptiometry) – this scan is performed in a medical setting and can
also be used to check bone density.
 Hydrostatic Weighing – it is harder to find this gold standard for body fat measurement that involves
being dunked in a water tank.
 Body Fat Calculators – there are calculators that use various body measurements, including body mass
index (BMI). It is the measure of relative weight based on an individual's mass and height. It is equivalent
to your weight over your height squared.
𝑤𝑒𝑖𝑔ℎ𝑡 (𝑘𝑔)
BMI =
[ℎ𝑒𝑖𝑔ℎ𝑡 (𝑚)]2

Example: The height of a person who is 5’3" and weighs 125 lbs. is calculated as follows:
a. Divide the weight in pounds by 2.2 to determine the weight in kilograms. (125 ÷ 2.2 = 56.82 kg.)
b. Multiply the height in inches by 0.025 to determine the height in meters. (63 × 0.025 = 1.575 m.)
c. Square the height in meters. (1.575 X 1.575 = 2.480625 m 2)
d. Divide the weight in kilograms by the height in meters squared.
(56.82/2.480625 = 22.90551776266062 or 22.91 or 23)
Therefore, the Body Mass Index (BMI) of a person who is 5’3" and weighs 125 lbs. is 22.91 or
practically, 23.

01 Handout 1 *Property of STI

Page 2 of 6
 GE1708

Table 1. BMI classification

BMI values are age-independent and the same for both sexes. However, BMI may not correspond to
the same degree of fatness in different populations due, in part, to different body proportions. The health
risks associated with increasing BMI are continuous and the interpretation of BMI gradings in relation
to risk may differ for different populations.

In recent years, there was a growing debate on whether there are possible needs for developing
different BMI cut-off points for different ethnic groups due to the increasing evidence that the
associations between BMI, percentage of body fat, and body fat distribution differ across populations
and therefore, the health risks increase below the cut-off point of 25 kg/m 2 that defines overweight in
the current WHO classification.

There had been two (2) previous attempts to interpret the BMI cut-offs in Asian and Pacific populations,
which contributed to the growing debates. Therefore, to shed the light on this debates, WHO convened
the Expert Consultation on BMI in Asian populations.

The WHO Expert Consultation concluded that the proportion of Asian people with a high risk of type 2
diabetes and cardiovascular disease is substantial at BMI's lower than the existing WHO cut-off point
for overweight (= 25 kg/m 2). However, the cut-off point for observed risk varies from 22 kg/m 2 to 25
kg/m2 in different Asian populations and for high risk, it varies from 26 kg/m 2 to 31 kg/m2. The
Consultation, therefore, recommended that the current WHO BMI cut-off points should be retained as
the international classification.

But the cut-off points of 23, 27.5, 32.5 and 37.5 kg/m 2 are to be added as points for public health action.
It was, therefore, recommended that countries should use all categories (i.e. 18.5, 23, 25, 27.5, 30, 32.5
kg/m2, and in many populations, 35, 37.5, and 40 kg/m 2) for reporting purposes, with a view to facilitating
international comparisons.

A good physical fitness and conditioning routine will include exercises that work on each of these areas. Any
program that neglects one or more of these types of fitness is NOT going to benefit your body in the long run.
Working on one more than another can cause an imbalance, therefore causing injuries and decreased

01 Handout 1 *Property of STI

Page 3 of 6
 GE1708

performance. Remember, physical fitness is more than just how fast you can run or how many pull-ups you can
do. It is more than just how good you are at running ladders, or how long you can squat. Physical fitness is
holistic. An effective physical fitness and conditioning program encompasses and will attempt to improve all
these five (5) major components of fitness.

What is Body Conditioning?

 It is a whole body workout that can improve your overall fitness.
 It refers to exercises that increase your strength, speed, endurance, or any other physical attribute.
 It involves high energy, high impact workout, and typically involves a combination of aerobics and toning.
 Focusing on strength, muscular endurance, and fitness conditioning, it will help you develop a strong and
toned physique.
 It can help you get in great shape and feel great about your body.
 Conditioning workouts can trim fat, increase muscle tone, and prepare your body for the rigors of sports.
Every exercise you do at home or in the gym is a form of body conditioning, but you should design balanced
workouts to get the most out of your routine.

Types of Conditioning
 Aerobic Conditioning
When you go for a morning swim, walk in the afternoon sun, or do your 30-minute jogging routine, you're
putting your body through aerobic conditioning. The main purpose of aerobic conditioning is to use large
muscles for extended periods of time, increasing your cardiovascular endurance in the process. Aerobic
exercise can trim weight, increase stamina, strengthen your heart, and keep your arteries clear.

 Anaerobic Conditioning
Anaerobic exercise, which is sometimes called metabolic conditioning, involves short, intense workouts that
use fast-twitch muscles such as burpees, jump rope, jumping jacks, and squat thrusts. According to a 2012
study conducted by Canadian researchers at Queen's University (as cited by Kelliher, 2018), four (4)
minutes of interval training increases your cardio endurance as much as 30 minutes on a treadmill, and it
has the added benefit of increasing muscular endurance.

 Building Muscle and Strength

In addition to aerobic and metabolic conditioning, you can also condition your muscles for strength by doing
weighted or body-weight resistance exercises. Lifting weights or performing push-ups, crunches, and other
bodyweight exercises result in minor trauma to your muscles, which causes them to rebuild stronger than
they were before. Strength training is a form of anaerobic conditioning, but typical strength workouts don't
involve fast, intense intervals like those done in metabolic training.

Points to Consider:
No matter what type of conditioning you're getting into, evaluate your personal fitness goals, your current
conditioning level, and any physical limitations or injuries that could hinder you during these routines. One
approach to training is to vary the type of conditioning you do day by day, alternating between aerobic and
anaerobic workouts to round out your routine and get the best of both worlds.

Phases of Fitness Conditioning

The physical fitness training program is divided into three (3) phases: preparatory, conditioning, and
maintenance. The starting phases for different individuals vary depending on their age, fitness levels, and
previous physical activity.

Young, healthy persons may be able to start with the conditioning phase, while those who have been exercising
regularly may already be in the maintenance phase. Factors such as extended field training, leave time, and
illness can cause others to drop from a maintenance to a conditioning phase. Persons who have not been
active, especially if they are age 40 or older, should start with the preparatory phase.
1. Preparatory Phase
The preparatory phase helps both the cardiorespiratory and muscular systems get used to exercise,
preparing the body to handle the conditioning phase. The workload in the beginning must be moderate.

01 Handout 1 *Property of STI

Page 4 of 6
 GE1708

Progression from a lower to a higher level of fitness should be achieved by gradual, planned increases in
frequency, intensity, and time. Initially, poorly conditioned individuals should run or walk if need be, 3x a
week at a comfortable pace that elevates their heart rate to about 60% HRR [Heart Rate Reserve: This is
the difference between resting heart rate (HRrest) and maximum heart rate (HRmax)] for 10-15 minutes.
Recovery days should be evenly distributed throughout the week, and training should progress slowly. A
person should continue at this or an appropriate level until s/he has no undue fatigue or muscle soreness
the day following the exercise. S/he should then lengthen his/her exercise session to 16-20 minutes and/or
elevate his/her heart rate to about 70% HRR by increasing his/her pace. To be sure his/her pace is faster,
s/he should run a known distance and try to cover it in less time. Those who feel breathless or whose heart
rate rises beyond their training heart rate (THR) while running should resume walking until the heart rate
returns to the correct training level. When they can handle an intensity of 70% HRR for 20-25 minutes, they
should be ready for the next phase.

The preparatory phase for improving muscular endurance and strength through weight training should start
easily and progress gradually. Beginning weight trainers should select about 8-12 exercises that work for
all the body’s major muscle groups. They should use only very light weights the first week (that is, the first
two to three workouts). This is very important, as they must first learn the proper form for each exercise.
Light weights will also help minimize muscle soreness and decrease the likelihood of injury to the muscles,
joints, and ligaments. During the second week, they should use progressively heavier weights on each
resistance exercise. By the end of the second week (four to six workouts), they should know how much
weight will let them do 8-12 repetitions to muscle failure for each exercise. At this point, the conditioning
phase begins.

2. Conditioning Phase
To reach the desired level of fitness, one must increase the amount of exercise and/or the workout intensity
as their strength and/or endurance increases.

To improve cardiorespiratory endurance, for example, they must increase the length of time they run. They
should start with the preparatory phase and gradually increase the running time by one (1) or two (2) minutes
each week until they can run continuously for 20-30 minutes. At this point, they can increase the intensity
until they reach the desired level of fitness. They should train at least 3x a week and take no more than 2
days between workouts.

For weight trainers, the conditioning phase normally begins during the third week. They should do one (1)
set of 8-12 repetitions for each of the selected resistance exercises. When they can do more than 12
repetitions of any exercise, they should increase the weight used on that exercise by about 5% so they can
again do only 8-12 repetitions. This process continues throughout the conditioning phase. As long as they
continue to progress and get stronger while doing only one set of each exercise, it is not necessary for them
to do more than one set per exercise. When they stop making progress with one set, they should add
another set on those exercises in which progress has slowed. As training progresses, they may want to
increase the sets to three to help promote further increases in strength and/ or muscle mass.

For maximum benefit, some should do strength training 3x a week with 48 hours of rest between workouts
for any given muscle group. It helps to periodically do a different type of exercise for a given muscle or
muscle group. This adds variety and ensures better strength development.

The conditioning phase ends when a person is able to meet his/her personal, strength-related goals and
unit-fitness goals.

3. Maintenance Phase
The maintenance phase sustains the high level of fitness achieved in the conditioning phase. The emphasis
here is no longer on progression. A well-designed, 45- to 60-minute workout (including warm-up and cool-
down) at the right intensity 3x a week is enough to maintain almost any appropriate level of physical fitness.
These workouts give individuals time to stabilize their flexibility, cardiorespiratory endurance, and muscular
endurance and strength. However, more frequent training may be needed to reach and maintain peak
fitness levels.

01 Handout 1 *Property of STI

Page 5 of 6
 GE1708

Individuals should always be encouraged to progress beyond minimum requirements. Maintaining an

optimal level of fitness should become part of everyone’s lifestyle and should be continued throughout
his/her life.

An effective physical fitness and conditioning program uses a variety of activities to develop muscular
endurance and strength, cardiorespiratory endurance, and flexibility, and to achieve good body composition.
It should also promote the development of coordination as well as basic physical skills.

References:
Health Status. (2018). The importance of physical fitness. Retrieved from
https://www.healthstatus.com/health_blog/wellness/the-importance-of-physical-fitness/
Kelliher, S. (2018). What is a body conditioning exercise? Retrieved from https://woman.thenest.com/body-
conditioning-exercise-13466.html
Peloquin, A. (n.d.). The 5 components of physical fitness. Retrieved from https://www.fitday.com/fitness-
articles/fitness/how-many-times-a-day-should-you-eat.html
World Health Organization. (2006). BMI classification. Retrieved from
http://apps.who.int/bmi/index.jsp?introPage=intro_3.html
Heather. (2009, March 17). What does physically fit mean? Retrieved from https://www.fitforlifemn.com/what-
does-physically-fit-mean/
Ohio University. (2016, February 22). The basics of physical conditioning. Retrieved from
https://onlinemasters.ohio.edu/the-basics-of-physical-conditioning/
Scott, J. (2018, February 26). Body composition and body fat percent how to measure and interpret your body
fat percentage. Retrieved from https://www.verywellfit.com/what-is-body-composition-3495614
US Army Manuals Library. (2018). 1-6 phases of fitness conditioning. Retrieved from
http://www.physicallytrained.com/1-6-phases-of-fitness-conditioning/

01 Handout 1 *Property of STI

Page 6 of 6