MODULE 2

PHYSICAL FITNESS TESTING- physical fitness test is a set of measures designed to

determine
one’s level of physical fitness.
There are one thousand and one tests used worldwide but the choice of tests considered:
● time efficiency in the administration
● availability of equipment
● simplicity of the procedures
● practically of the tests.

Components of Physical Fitness

1. Health Related
2. Skill Related

BODY COMPOSITION- the body’s relative amount of fat to fat free mass.

Formula: Body Mass Index (BMI)

BMI = Weight (in Kilograms)/ Height (in Meters)2

Classification:
Below 18.4-Underweight
15.50 – 24.9-Normal
25.00 – 29.9-Overweight

Weight – the heaviness or lightness of a person.

Height (Stature)- Is the distance between the feet on the floor to the top

Sit and Reach Test- common measure of flexibility

This test is important as because tightness in this area is implicated in lumbar lordosis, forward
pelvic tilt and lower back pain.

was first described by Wells and Dillon (1952) and is now widely used as a general test of
flexibility.

The test is very similar to the sit and reach test, though no box is required.

The V-sit test is a flexibility test that measures the flexibility of the lower back and hamstring
muscles.

Hexagonal Agility Test- a simple test of agility.

The test involves quickly jumping in and out of a hexagon shape.
Aim: This is a test of the ability to move quickly while maintaining balance.
3 Min Step test- measures your aerobic (cardiovascular) fitness level based on how quickly
your heart rate returns to normal after exercise.

Goal: Step on and off the bench for 3 minutes straight while keeping a consistent pace and
then see how quickly your heart rate will come back down.

What this measures: This test assesses your fitness level based on how quickly your heart
rate recovers after exercise. The fitter you are, the quicker your heart rate will return to normal
after exercise.

Ruler Drop test- simple reaction time test using only a ruler, and a little bit of calculating.

This test uses the known properties of gravity to determine how long it takes a person to
respond to the dropping of an object

Purpose: to measure reaction time, hand-eye quickness and attentiveness.

Plank Test- also known as the Prone Bridge Test, is a simple fitness test of core muscle
strength, and can also be used as a fitness exercise for improving core strength. The aim of this
test is to hold an elevated plank position for as long as possible.

Purpose: The plank test measures the control and endurance of the back/core stabilizing
muscles.

Waist to Hip ratio (WHR)- is the ratio of waist circumference to the hip circumference, a simple
calculation of the measurements of the waist girth divided by the hip girth. This test has been
shown to be related to the risk of coronary heart disease.

The basis of this measure as a coronary disease risk factor is the assumption is that fat stored
around the waist poses a greater risk to health than fat stored elsewhere in the body.

Purpose: to determine the ratio of waist circumference to the hip circumference, as this has
been shown to be related to the risk of coronary heart disease.

Alternate Hand- Wall test- is a test of hand-eye coordination, where the participant
throw a ball against a wall from one hand, and attempt to catch it with the opposite hand.

Purpose: to measure hand-eye coordination

Stork Balance Test- requires the person to stand on one leg for as long as possible. The
similar Flamingo Balance Test is different as it requires the subject to balance on a board.

Purpose: To assess whole body balance ability.

Vertical jump Test- a test of lower body power. The test was first described nearly 100 years
ago (Sargent, 1921). The procedure below describes the method used for directly measuring
the vertical jump height jumped.

Purpose: to measure the leg muscle power

MODULE 3 (Concepts, Principles and Forms of Exercise)

Physical activity is defined as any bodily movement produced by skeletal muscles that require
energy expenditure. Popular ways to be active are through walking, cycling, sports and
recreation, and can be done at any level of skill and for enjoyment.

Exercise is a subcategory of physical activity that is planned, structured and repetitive for the
purpose of conditioning any part of the body used to improve health and maintain fitness.

Parts of Exercise Program

THE WARM-UP- first step in the routine. The purpose is to stretch the muscles of the body,
thus avoiding possible muscle injury.
● heats the body, giving a slight increase in the heart rate (pulse) in preparation for the
vigorous working phase. Muscles pain or soreness, difficulty in breathing or panting, and
loss of consciousness are linked with the lack of warm-up session.

Examples of warm-up activities:

● Head Tilts
● Shoulder Lift and Circles
● Side Stretches
● Hamstring Stretches
● Pedaling
● Jogging
● Prancing

Two types of stretching:

Dynamic- active movements where joints and muscles go through a full range of motion.
They can be used to help warm up your body before exercising.
Can also be a series of movements to get the body moving before any type of exercise.
Some examples include trunk twists, walking, and lunges.

Static- are where muscles are extended and held for a period of time or in a stationary
position.

THE WORK-OUT- The main activity in the exercise program is the workout. Suggested
activities may be one or more combination of the following done twice or three times a week on
alternate day for about 30 minutes to one hour per session.

Examples of work-out activities:

● Jogging/ Brisk walking
● Rope Jumping
● Swimming
● Badminton
● Aerobics

THE COOL-DOWN- The cool-down activity is usually made up of walking and slow stretches
that bring the pulse rate gradually back to normal. Stopping the workout abruptly is not
advisable.

Examples of cool down activities:

● Breathing exercises
● Walking with hand shake or
● fingers bent and stretched
● Slow stretches
● Foot Circle and shake
● Lunge

Forms of Exercise

AEROBIC EXERCISE- refers to exercises or activities done regularly for a prolonged period of
and which demand large amounts of oxygen.

While moving vigorously, the heart muscle gets stronger as the stroke volume of blood with from
the lungs is increased

Activities such as walking, jogging, running , swimming, bicycling and dancing are
considered aerobic in nature

The foremost objective of aerobics exercises is for cardio-respiratory endurance.

The excellent performance of the heart and lungs is an indication of physical fitness.

Kenneth Cooper (1982) was the “Father of Aerobics”.

Benefits of Aerobic Exercises:

● Promotes strong and healthy bones
● Helps control physical and emotional stress
● Natural weight loss
● Improves sleep and protection from heart disease
ANAEROBIC EXERCISE- While “aerobic” means “with oxygen,” anaerobic means “without
air" or
"without oxygen." Anaerobic exercise is short-lasting, high-intensity activity, where your body’s
demand for oxygen exceeds the oxygen supply available.

Anaerobic exercise relies on energy sources that are stored in the muscles

Examples of anaerobic exercise includes:

heavy weight-lifting, all types of sprints (running, biking, jumping rope, hill climbing, interval
training, or any rapid burst of hard exercise.

Benefits of Anaerobic Exercise:

● Develop stronger muscles
● Increase your capacity to withstand the build-up of waste substances (such as lactic
acid) and remove them from the body. This means your endurance and ability to fight
fatigue will improve.
● Increased muscle mass helps a person become leaner and manage his weight, because
muscle uses large amounts of calories.

ISOTONIC EXERCISE- Isotonic comes from the Greek "iso-" means equal and "tonos"
means tone = maintaining equal (muscle) tone. Lifting weights is one example of isotonic
exercise.

An isotonic exercise is a form of exercise in which isotonic muscular contraction is used to

improve joint mobility and strengthen muscles by continuous and sustained movement of the
arms and legs.

It involves an eccentric or lowering phase, and a concentric or lifting phase.

Eccentric contraction when muscle lengthens while concentric is when muscle shorten.

Isotonic means "same tension", the muscle maintains at the same tension while it shortens.

Examples : Weight lifting, Bench press, Thera band, Push-ups, Squats, Lunges

Benefits: These exercises can have a very beneficial to your heart by raising your heart
rate. This increases blood circulation to the rest of the body, also lowering your risk of
stroke, heart attacks and other problems like heart disease.

ISOMETRIC- An isometric exercise is a type of strength training in which muscle length and the
joint angle do not change. They are done in static positions rather than being dynamic with a
large range of motion.
The muscle never shortens, and the tension never exceeds the opposing force. The muscle
never changes length.

Examples: Yoga, contracting & relaxing muscles, hand presses, plank & side planks, wall
squat.

The main benefit is that you can perform them with no equipment and in a relatively short
amount of time. These exercises can also enhance stabilization and boost strength for people
with arthritis or in other people who have had injury causing an inhabit range of motion.

ISOKINETIC- An isokinetic exercise is an exercise that provides a constant limb movement by

a variable resistance.
These exercises require equipment that quickly accommodate resistance changes. Isokinetic
means “same motion”.

Examples: Ankle/wrist circles, Athletic rehabilitation, Riding a stationary bike, Running in

place, Thera band,

Benefits: Because isokinetic exercises are best for rehabilitation, they are even better for
preventing injury. These exercises give a more direct response and customization of
activities to your body's momentum.

As stated before, these exercises are especially useful after an injury, because the great amount
of resistance helps to strengthen the new grown muscle.

F.I.T.T PRINCIPLE
A formula in which each letter represents a variable for determining the correct amount of
physical activity.

Frequency- how often

Intensity- how hard
Time- how long
Type- what kind