WHAT IS PHYSICAL FITNESS?

It is the ability of an individual to perform one’s daily activities

without undue fatigue and still have an extra energy to enjoy leisure
activities and have “reserve” in case of emergency. A fit person can
accomplish school work, home responsibilities and other bodily
situations and can cope up or respond immediately to a usual cycle of
your life activities without feeling pretty drain. A fit person can also
respond right away to emergency circumstances or a sudden event of
disaster.
There are 11 dominant parts of Physical Fitness are made up, 6
health related and 5 skill related. All 11 parts are very import to have a
good performance every time you engage any physical activities,
especially in sports.

HEALTH RELATED COMPONENT

1. CARDIOVASCULAR ENDURANCE/CARDIOVASCULAR
RESPIRATOORY 
It is the ability to deliver oxygen and nutrients efficiently over an
extended period of time, in order to sustain prolonged rhythmical
exercise of a working muscle specially the heart, blood vessels and
respiratory system (lungs). Also, the ability to deliver and utilize

oxygen is an indicator of a healthy heart

EXAMPLE: 1 MILE RUN
2. MUSCULAR STRENGTH
 It is the ability of the muscle to produce the greatest

force. 
Note: heaviest load is allowed or advisable to lift is a maximum of
1 repetition. A good strength 
level protects an individual from severe injuries when he/she slips
or falls. 
EXAMPLE: WEIGHT LIFTING

1. MUSCULAR ENDURANCE
It is the ability of the muscle to extend over a period of time and
work repeatedly without undue fatigue. It is also refer to the muscle

on how to hold contraction in an extended time. 

EXAMPLE: PUSH UPS and CURL UPS

2. FLEXIBILITY 
It is the ability of the body to move the different joints without
pain and over complete range of motion. It is affected by the
structure of the bones and muscles surrounding the joint. These
factors deteriorate over time and leads to chronic pain as an
individual becomes older. It is also important to have an
appropriate degree of flexibility to avoid injuries and to maintain
 body mobility. It can be greatly improved by stretching.

EXAMPLE: SIT and REACH   and TRUNK FORWARD FLEXION

3. Body composition
The size or mass, and amount of muscle, bone and other non-fatty
tissues in related to fat in the human body. It refers to the concept of
two components model: the BODY FAT and the LEAN BODY MASS by
using this to know the total make-up of the body. It is often reported
as the ratio of fat mass with the overall body mass. Many non-
communicable diseases are associated with obesity or having much
fat especially around the abdominal area.

EXAMPLE: BMI and HIP TO WAIST RATIO

 Formula of BMI:

SKILL RELATED COMPONENT

1. AGILITY
It is the ability of the body to change rapidly and control directly
the direction and position of the entire body on time and space.
EXAMPLE: changing direction in a zig zag run test. 
2. BALANCE
 It is the ability to move or to remain in a position without losing
control or falling.
EXAMPLE: riding motorcycle. 
3. COORDINATION 
It is ability to move the different parts of the body together easily.
EXAMPLE: using hands and eyes together when shooting a ball. 
4. SPEED
It is the ability of the body to perform a movement within a short
time.
EXAMPLE: a basketball player running forward to perform a layup.

5.  POWER
It is the ability to move with great speed and full strength of body
muscles.
EXAMPLE: boxing and weight lifting.

6. REACTION TIME
It is the ability to act or response rapidly to something that
happens.
EXAMPLE: a volleyball player moving quickly on the ground to hit
the ball using digging position.