PATHFIT
LESSON 2: PHYSICAL FITNESS AND TESTING
Definition of terms:
Physical Fitness
- The ability to carry out daily tasks and
routine physical activities without
fatigue
Physical Fitness and Testing
- Also known as Fitness Assessment
- Series of tests that measures and
monitors students’ physical fitness
level.
PRINCIPLES OF PHYSICAL FITNESS
1. INDIVIDUALISATION
- Exercise should be specific to the
individual completing the training.
2. OVERLOAD
- Exercise should overload the body
in order for a positive adaptation to
occur.
- For the body to adapt it needs to
be overloaded. This means it needs
to be placed under greater stress
than it is accustomed to.
- This is accomplished by using the
F.I.T.T principle to make the body do
more than it has done before.
3. PROGRESSIVE
- For the body to keep adapting to
exercise the stress it is placed under
should progressively increase.
- stress can be gradually increased
using the F.I.T.T principle.
4. RECOVERY
- adaptation to physical activity
occurs gradually and naturally, but
time must be allowed for the
generate and build.
5. REVERSIBILITY
- all gains due too exercise will be
lost if one does not continue to
exercise.
6. SPECIFICITY
- training should be relevant and
appropriate to the individuals need
in order to produce effective result.
7. VARIATION
- training programs varies in
intensity, duration, volume and
other important aspects of practice.
8. FITT
F = Frequency of training, how often
I = Intensity of training, how hard
T = Type of training, kind of activity
T = Time of training (duration), how long
COMPONENTS OF PHYSICAL FITNESS AND
ITS TEST ASSESSMENTS
A. HEALTH-RELATED
1. Body Composition
- the percentage of fat, bone, and muscle
in your body
- common methods to assess body
composition:
• Anthropometric
• Skinfold assessment
• Body Mass Index
- FITNESS TEST
• Body Mass Index
- calculates the ratio of a
person’s weight to their
height
- BMI = weight/(height X
height)
2. Muscular Endurance
- ability of the muscles to perform
repetitive tasks without fatigue
- your ability to hold a position for a long
time—or to push, pull, or lift an object
many times
- FITNESS TEST
• Push-ups
- exercises to strengthen your
arms and chest muscles.
- a conditioning exercise
performed in a prone
position by raising and
lowering the body with the
straightening and bending of
the arms while keeping the
back straight and supporting
the body on the hands and
toes.
3. Muscular Strength
- the ability of your muscles to perform
contractions for extended periods of
time
- amount of force you can put out or the
amount of weight you can lift
- FITNESS TEST
• Lifting weights
• Planks
4. Cardiovascular Endurance
- ability of the circulatory and
respiratory systems to supply oxygen to
skeletal muscles during sustained
physical activity
- FITNESS TEST
• 3 minutes step test
- It assesses your fitness level
based on how quickly your
heart rate recovers after
exercise.
5. Flexibility
- the ability of a joint or series of joints
to move through an unrestricted, pain
free range of motion
- FITNESS TEST
• Zipper Test
- It measures how mobile and
flexible your upper arms and
shoulder joints are
B. SKILL-RELATED
1. Agility
- ability to move quickly and easily
under control and maintaining speed,
balance and power
- THREE main components:
- Core Strength
- Balance
- Flexibility
- FITNESS TEST
• Hexagon Agility Test
- test involves quickly jumping
in and out of a hexagon
shape.
2. Balance
- the ability to stay upright or stay in
control of body movement
- ability to maintain the equilibrium
- FITNESS TEST
• Stork Balance
- test requires to stand on one
leg, up on the ball of the
foot, for as long as possible.
3. Coordination
- the ability to execute a sequence of
movements smoothly and accurately
repeatedly
- integration of eye, hand and foot
movements
- FITNESS TEST
• Juggling
- a physical human skill
involving the movement of
an objects, usually through
the air ot measure
coordination.
4. Power
- the ability to used muscle strength
quickly
- the ability to exert a maximal force in as
short a time as possible
- FITNESS TEST
• Standing Long Jump
- measures an athlete's
explosive leg power and
horizontal jumping ability.
5. Reaction Time
- the time taken for you to initiate an
action or movement in response to a
stimuli
- the time between the onset of the
stimulus and the initiation of the
response.
- FITNESS TEST
• Stork Balance
- test requires to stand on one
leg, up on the ball of the
foot, for as long as possible.
6. Speed
- the ability to move all or part of the
body quickly
- the rate at which someone can perform
a movement or cover a distance
- FITNESS TEST
• 40 meters sprint
- the test involves running a
single maximum sprint over
40 meters, with the time
recorded.
EXERCISES 6. Russian Twist

1. Burpees

7. Bicycle Crunches

2. Lunges

3. Tuck jumps 8. Front Plank

4. Leg Lifts (not sure)

9. Mountain Climbers

10. Squat Jumps

5. Dumbbell Shoulder Squats