Physical Fitness – the ability to execute daily activities with optimal performance, endurance,

and strength with the management of disease, fatigue, and stress and reduced sedentary lifestyle

Categories of PF
1. Health – related Physical Fitness
a. Cardio respiratory fitness – ability of the circulatory and respiratory systems to supply
oxygen during sustained physical activity
b. Body composition refers to the relative amount or percentage of different types of
body tissue (bone, fat, muscle) that are related to health
c. Muscular strength related to the ability to perform
d. Muscular endurance
e. Flexibility
2. Skill related Physical Fitness
a. Agility – rapid whole-body movement with change of speed and direction (accurately
and rapidly)
b. Coordination – ability to use all senses with your body parts, or to use two or more
body parts together (performing motor tasks)
c. Balance – ability to keep an upright posture standing still or while moving
d. Power – ability to perform one maximum effort of a given exercise in a short period
of time
e. Speed – ability to perform a movement or cover a distance in a short period of time
f. Reaction time – ability to respond quickly to what you hear, see or feel

Things to consider in facilitating Physical Fitness

1. Factors related to selecting and implementing test items
- Reliable, valid, and feasibility of test items
- Ensure safety fitness of participants
- Confidentiality of test results (sensitive variables – pre-existing disease, body
composition, and maturation stage)
2. Related to test administration
- Protocols and use of proper equipment
3. Factors related to interpretation of test results

TESTS
A. Health Related Physical Fitness
1. Body Mass Index (BMI) – the ration of body weight (kg) and the square of the height
(m)
BMI = weight (kg) / height (m^2)
 Steps
1. Pounds divided by 2.2 = KG
2. Inches x 0.0254 = M
3. M x m = m^2
4. Step 1 divided by step 3 = BMI

2. Flexibility
- Modified sit and reach –measure flexibility of hamstrings
- Zipper test Full – measure shoulder flexibility
- Body trunk rotation – measure trunk flexibility

3. Cardiorespiratory fitness
 3-minute step test
4. Muscular strength and endurance – ability of a muscle to exert maximum force
against resistance while muscular endurance
 Static
 Curl up