Physical Fitness is considered a measure of the body’s -You will feel positive benefits if you have a specific

ability to function efficiently and effectively in work and health problem such as lung disease, diabetes, arthritis
leisure activities, to be healthy, to resist hypokinetic or renal disease, or have had an organ transplantation
diseases, and to meet emergency situations.
Health Fitness Sedentary Lifestyle
Body Fitness
• A type of lifestyle with no or irregular physical activity
General Fitness
(a couch potato).
Specific Fitness
• Sitting, reading, watching television and computer use
THE MAIN COMPONENTS OF FITNESS for much of the day with little or no vigorous physical
exercise.
-Muscular Strength
• A sedentary lifestyle and lack of physical activity can
-Cardiovascular Endurance
contribute to or be a risk factor for Cardiovascular
-Muscular Endurance disease, Mortality, Depression,

-Speed or Velocity Obesity, etc.

-Flexibility or Suppleness Alternative Physical Activity

Recreational Sports: Noodle Hockey, Paddle, Jumping
-Body Composition Ropes,
•Body mind Activities: Pilates, Yoga, Taichi, Body Flow,
FACTORS affecting FITNESS Relaxation
-Gender •Weight lifting, Body pump.
•Fitness Walking, Jogging, Hiking
-Environment
•Traditional Games
-Age •Alternative Games and Sports: Floor Ball,
•Indiaca, Frisbee, King Ball, Ultimate, Flag
-Illness and Fatigue
•Football….
-Stress •Music Activities: Aerobic, Dance
•Cycling, Swimming, Skating, Sailing, kayaking
-Drug taking
•Wii Sports
-Physical Disability •School, Gym, Outdoor, Clubs
Health Related Fitness
-Exercise This is primarily associated with disease prevention and
functional health. Participating in regular health-related
-Diet fitness helps you control your weight, prevents diseases
and illness, improves mood, boosts energy and
-Build promotes better sleep.
Body Composition
the benefits of FITNESS? The combination of all the tissues that make up the
body such as bones, muscles, organs and body fat.
-Your heart becomes stronger and works more Weight
efficiently The heaviness or lightness of a person.
Height
-You can lose weight if you combine exercise and – it is the distance
healthy eating between the floor to the top of the head in standing
position.
-You feel better about yourself Waist Circumference
- waist circumference is a good predictor of visceral fat
-You are less likely to be anxious or depressed and feel which contributes more risk of cardiovascular disease
more positive and diabetes than fat located in other areas of the body.
Cardiovascular Endurance
-You may be able to bring down a slightly raise blood The ability of the heart, lungs, blood vessels, and blood
pressure to normal to work efficiently and to supply the body with oxygen
3 –Minutes Step Test

-a step test provides a submaximal measure of cardio-

-You are likely to drink less alcohol and cut down or stop respiratory or endurance fitness
smoking
Flexibility
-You are less likely to suffer from low back pain The ability to use your joints fully through a wide range
of motion.
Sit and Reach
a test of flexibility for the lower extremities particularly 3. Transportation – These are the activities that involves
the hamstring. travelling. Riding a jeepney, tricycle, motorcycle, or
Zipper Test bikes.
a test of upper arm and shoulder girdle flexibility 4. Leisure Time – These are the activities you do during
intended to parallel the strength /endurance recreational activities. Playing, swimming, hiking or craft
assessment of the region making
Muscular Strength Exercise according to a study by Buckworth and
The ability to use muscles for a long period of time Dishman, is the “planned, structured, repetitive bodily
without movements that someone engages in for the purpose of
tiring. improving or maintaining physical fitness or health.
Muscular Endurance Aerobic, Muscle-Strengthening And Bone
The ability to use muscles for a long period of time Strengthening ActivityWhat is the significance of
without tiring. assessing healthrelated fitness?-Keeping the body
Skill Related Fitness
physically active enables the body systems to function
There are sixskill-related fitnesscomponents: agility,
prooperly with vigor and alertness. Staying in shape
balance, coordination, speed, power, and reaction time.
Skilled athletes typically excel in all six areas allows the perform daily tasks individual to and
AGILITY effectively resulting to better output and performance.
The ability of the individual to change direction or
position in space with quickness and lightness of Aerobic activities,
movement while maintaining dynamic balance.
Examples: also called endurance activities, are physical activities in
Shuttle run, Basketball, Volleyball, Soccer, which people move their large muscles in a rhythmic
Hockey, Tennis manner for a sustained period
BALANCE
The ability to control organic equipment neuro- Muscle-Strengthening Activity
muscularly; a state of equilibrium.
Examples: This kind of activity includes resistance training and
Gymnastics, Skiing, Ballet, Cheerleading, Diving lifting weights, causes the body’s muscles to work or
hold against an applied force of weight
COORDINATION
The ability to integrate the body parts to produce
Bone-Strengthening Activity This kind of activity
smooth motion.
(sometimes called weight-bearing or weight -loading
Examples:
Basketball Dribbling,Catching a ball,Locomotor activity) produces a force on the bones that promotes
Movement,Gymnastic, Dance and Rhythms,Juggling bone growth and strength.
POWER REFLECT on all of your specific eating habits, both bad
The ability of the muscles to release maximum force in
and good; and, your common triggers for unhealthy
the shortest period of time.
Examples: eating.
Weightlifting Squat,Bench Press,High
Jumping,Hockey Slap Shot, Football Blocking,Tennis REPLACE your unhealthy eating habits with healthier
Serve ones.

REACTION TIME REINFORCE your new, healthier eating habits.

The ability of react or respond quickly to what you hear,
see, or feel. What are the barriers of Physical Activities?
Examples:
Baseball Fielder,Sprinter Start,Volleyball Block, These are the some of the barriers that hinder us to do
Soccer Goalie, Cup Stacking,Tennis Rally physical activities.
SPEED
The ability to make successive movements of the same 1. Lack of time
kind in the shortest period of time.
Examples: 2. Social Support
Sprinting,Speed Skating,Rowing,Soccer Dribble,
Football Running,Baseball Running 3. Lack of Energy
Physical Activity and Exrcise 4. Lack of Motivation
Activities done by the skeletal muscles that utilize
energy is called Physical Activity. Activities you are 5. Fear of Injuries
doing at home or in school are considered to be physical
activity. It is classified into 4 domains: occupational, 6. Lack of Skill
domestic, transportation, and leisure time.
1. Occupational – These are the activities you do at your 7. High Cost and Lack of Facilities
work place. Lifting computers and books, going your
friend’s desk or preparing lunch at the pantry. 8. Weather Condition Barriers to Physical Activity
2. Domestic – These are the activities you do at home. Personal Barriers Some common explanations (barriers)
Washing clothes and dishes, gardening, carpentry,
that people cite for resistance to exercise are:
baking or cleaning the house.
1.Insufficient time to exercise
2.Inconvenience to exercise 2. POWER is the ability of the muscle to transfer energy
and release maximum force at a fast rate -Standing Long
3.Lack of self-motivation Jump

4.Non-enjoyment, boredom of exercise 3. AGILITY is the ability to move in different directions

quickly using combination a of balance, coordination,
5.Lack of confidence in their ability to be physical active
speed, streng 16-18/37 ( endurance. -Hexagon Agility
(low self-efficacy) having been
Test
6. Fear of being injured or having been injured recently
4. REACTION TIME the amount of time it takes to
7. Lack of self-management skills, such as the ability to
respond to a stimulus. -Stick Drop Test
set personal goals, monitor progress, or reward
progress toward such goals 8. Lack of encouragement, 5. COORDINATION the ability to use the senses with the
support, or companionship from family and friends body parts to perform motor tasks accurately. smoothly
and -Juggling
Environmental Barriers Obvious factors include the
accessibility of walking paths, cycling trails, and 6. BALANCE is the maintenance of equilibrium while
recreation facilities. Factors such as traffic, availability of
stationary or while moving. -Stork Balance Stand
public transportation, crime and pollution may also
Test
have an effect..

Social influence

• Explain your interest in physical activity to friends and

family. Ask them to support your efforts.

• Invite friends and family members to exercise with

you. Plan social activities involving exercise.

• Develop new friendships with physically active

people. Join a group, such as the YMCA or a hiking club.
Lack of energy

•Schedule physical activity for times in the day or week

when you feel energetic.

•Convince yourself that if you give it a chance, physical

activity will increase your energy level; then, try it. Lack
of motivation

•Plan ahead. Make physical activity a regular part of

your daily or weekly schedule and write it on your
calendar.

•Invite a friend to exercise with you on a regular basis

and write it on both your calendars.

•Join an exercise group or class. fear of injury

•Learn how to warm up and cool down to prevent

injury. Learn how to exercise appropriately considering
your age, fitness level, skill level, and health status.
•Choose activities involving minimum risk. Lack of skill
•Select activities requiring no new skills, such as
walking, climbing stairs, or jogging.

•Take a class to develop new skills. Lack of resources

•Select activities that require minimal facilities or
equipment, such as walking, jogging, jumping rope, or
calisthenics.

SKILL- RELATED FITNESS TEST

1. SPEED is the ability to perform a movement in one

direction in the shortest period of time. -40-Meter
Sprint