Concepts of Fitness

What is Physical Fitness ?

 Def: The ability to carry out daily tasks with

vigor and alertness, without undue fatigue,
and with ample energy to enjoy leisure-time
pursuits and respond to emergencies.’
 It refers to your ability to perform physical
tasks efficiently as it relates to a particular
sport or your day-to-day activities.
Physical Fitness Components

Health Related Physical Fitness (HRPF): Skill Related Physical Fitness (SRPF):
primarily associated with disease prevention involves skills that will enhance one’s
and functional health. performance in athletic or sports events.
Components of HRPF Components of SRPF
 Cardiovascular Endurance (CV)  Agility
 Muscular Strength  Speed
 Muscular Endurance  Balance
 Flexibility  Coordination
 Body Composition  Reaction Time
 Power
HRPF: Cardiovascular Endurance (CV)

 Cardiorespiratory endurance is the  How can you improve CV

ability of your heart, blood vessels,
and lungs to deliver oxygen to Walking, Running, Swimming,
working muscles Cycling, Aerobic exercises
How can you work you CV
 MHR=220- Age
 E.g. MHR= 220 - 20 = 200
 THR = 200 X 70% to 80% = 140 - 160
bpm
 HRPF: Muscular Strength

 The ability of a muscle or a muscle group  Activities which can improve muscular
to exert a maximum force against a strength
resistance ONE TIME through the full
range of motion (ROM) Weight/ Resistance training eg: Sit-ups, push ups,
pull ups
How to check?
1 RM – One repetition Maximum (Bench
press, Squats etc. )
So if you can do 5 reps of 60kg, then
according to the formula – (60 x 1.1307) +
0.6998 your 1RM will be 68.5kg.
For lower body use this formula: (4-6RM x
1.09703) + 14.2546. if you get a decimal
point, round it up.
HRPF: Muscular Strength Cont..

Factors Effecting Strength

 Age: Max strength decreases after 35 years
 Gender: In women strength decrees faster than
male
 Muscle Size: The large the muscle the more force
it can apply
 Muscle Fiber type: Fast twitch muscle produce
more force than slow twitch. Muscle biopsy can
determine type of muscle
 Joint angle and muscle length : Max strength at
120 degree
 Speed of Contraction: As speed increases,
strength decreases
 Type of contraction: Isometric (static), Isokinetic,
Isotonic (Concentric and eccentric)
HRPF: Muscular Endurance

 The ability of a muscle or muscular group  Factors Affecting Muscular endurance

to exert a sub maximal force REPEATEDLY 1. Age
over a period of time e.g. plan hold, 1
min push up etc. 2. Temperature
 Activities improves muscular endurance 3. Circulation
Running, Swimming, Cycling, holding
something heavy for a long period of time.
Repeating an exercise for a long period of
time
Strength V/s Endurance
HRPF: Flexibility

 It is the ability to move a Joint through its  Factors Affecting Flexibility

complete range of motion (ROM). Keeps
the body from getting stiff 1. Joint structure
How to Measure? 2. Length of the muscle at rest
 Sit and reach test, Trunk rotation test etc. 3. Muscle temperature
 How to improve flexibility 4. Specific flexibility
Yoga, Dance, Gymnastics, Pilates or any other 5. Age
fitness program 6. Gender
7. Body build
8. Injury
9. Skin and Bone resistance
10. Diseases
HRPF: Body Composition

 It is the amount of lean body mass

BMI BMI Category
compared with the amount of fat.
Less than 15 Very severely underweight
How to measure
Between 15 and 16 Severely underweight
 (BMI) Body Mass Index: its an indirect
measure of body composition based on Between 16 and 18.5 Underweight
height and weight Between 18.5 and 25 Normal (healthy weight)
 BMI = weight in KG / Height in meter Between 25 and 30 Overweight
square
Between 30 and 35 Moderately obese
BMI = 75 kg ÷ (1.8 × 1.8)
Between 35 and 40 Severely obese
BMI = 75 ÷ 3.24
Over 40 Very severely obese
This gives us a BMI figure of 23.15.
Skill Related Physical Fitness (SRPF)

Components of SRPF
 Agility
 Speed
 Balance
 Coordination
 Reaction Time
 Power
SRPF: Speed

 Is the ability to move your body or parts of  Factors affecting Speed

your body swiftly.
1. Acceleration Levels
 Many sports rely on speed to gain
advantage over your opponents. 2. Initial Velocity
 For example, a basketball player making a 3. Strength
fast break to perform a lay-up, a tennis 4. Fatigue
player moving forward to get to a drop
shot, a football player out running the 5. Bone size
defense to receive a pass. 6. Angle of joints
 How to measure: 5 meter, 10 meter and 20 7. Muscle fiber type
meter speed test, 30 meter dash test etc.
SRPF: Agility

 Agility is the ability to change and control

the direction and position of the body
while maintaining a constant, rapid
motion.
 For example, changing directions to hit a
tennis ball.
 How to Measure: T Test, Shuttle Run test
SRPF: Balance

 Balance is the ability to control or

stabilize the body when a person is
standing still or moving.
 For example, in-line skating, gymnastics
etc.
 Test: Flamingo balance test, Stork
balance test
SRPF: Coordination

 Coordination is the ability to use the

senses together with body parts during
movement.
 For example, dribbling a basketball. Using
hands and eyes together is called hand-
eye coordination.
 Test: Alternate hand Wall toss test.
SRPF: Power

 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.
 For example, fullbacks in football
muscling their way through other players
and speeding to advance the ball and
volleyball players getting up to the net
and lifting their bodies high into the air.
 Test: Sitting ball throw, Standing broad
jump test
SRPF: Reaction Time

 Reaction Time is the ability to reach or

respond quickly to what you hear, see, or
feel.
 For example, an athlete quickly coming
off the blocks early in a swimming or
track relay, or stealing a base in baseball.
 Test: Reaction time Ruler test.