PHYSICAL FITNESS

FITNESS – the condition of being physically fit and healthy especially as a result of exercise and proper nutrition.

2 COMPONENTS OF PHYSICAL FITNESS

1. HEALTH – RELATED FITNESS – ability to become and stay physically healthy

2. SKILLS – RELATED FITNESS – focuses on the performance in a sport

HEALTH – RELATED FITNESS SUB – COMPONENTS

➢ BODY COMPOSITION – refers to proportion of lean body mass to fat body mass.

Ex. Boddy Mass Index (BMI) - It involves the height, weight, and age of the individual.

➢ CARDIOVASCULAR ENDURANCE – the ability of the lungs, heart and blood vessels to deliver adequate
amount of oxygen to the cells to meet the demands of prolonged physical activity.

Ex. 3 – minute Step Test

➢ STRENGTH – the ability of the muscle to exert maximal effort in a long duration

Ex. Push – up and Basic Plank

➢ FLEXIBILITY – the ability of the muscles and joints to go through a full range of motion.

Ex. Zipper Test and Sit and reach

SKILLS – RELATED FITNESS SUB – COMPONENTS

➢ COORDINATION – the integration with hand and/ or foot movements with the input of the senses

Ex. Juggling

➢ AGILITY – the ability of an individual to quickly shift or change direction of the body from one point to the
other.

Ex. Hexagon Agility Test

➢ SPEED – the ability to perform a task or move from one point to another in the shortest possible time.

Ex. 40 - meter sprint

➢ POWER – ability to perform one maximum effort in the shortest possible time. It is the product of both strength
and speed.

Ex. Standing Long Jump

➢ BALANCE – the ability to stay in equilibrium in relation to changes in body position.

Ex. Stork Balance Stand Test

➢ REACTION TIME – the amount of time it takes to respond to a stimulus.

Ex. Stick Drop Test

Note: The following examples are the activities taken in Physical Fitness Test.