Introduction to

Physical Fitness
Now is the perfect
time to get in shape!
 CONTENTS OF THIS SESSION

01 02 03 04

Components of Fitness Principles The Basic Physical

Physical Fitness Heart Rate Fitness Test
and Exercise
 MAJOR COMPONENTS
OF FITNESS
HEALTH-RELATED FITNESS
COMPONENTS
01 ❖ Characterized by
moderate and regular PERFORMANCE-RELATED
physical activity. FITNESS COMPONENT
❖ Health-related fitness
❖ More associated with
02
activities are integrated
performance.
into regular everyday
❖ People who possess them
activities that are often
find it easy to achieve in
characterized as lifetime
minor skills, such as those
activities.
required in sports.
HEALTH-RELATED
FITNESS COMPONENTS
Directly associated with good
health
Characterized by moderate and
regular physical activitiy.
Includes aspects of physiological
functions that offer protection
from diseases resulting from a
sedentary lifestyle.
Called as “Functional Fitness”
 HEALTH-RELATED
FITNESS COMPONENTS
1 2
Body 3
Cardiovascular
Composition Flexibility
Fitness

The ability of the heart, blood The relative

vessel, blood and respiratory The ability to use
percentage of muscle, joints fully through a
system to supply fuel, fat and other tissues
oxygenated blood, to the wide range of motion.
of which the body is
muscles and the ability of the composed
muscles to utilize fuel to allow
sustained exercise.
 HEALTH-RELATED
FITNESS COMPONENTS
4 5
Muscular Strength Muscular Endurance

The ability of muscles to lift

The ability to use
a heavy weight or exert
muscles for a long
external force.
period of time
without tiring or
undue fatigue.
PERFORMANCE-RELATED
FITNESS COMPONENTS
Includes the health-related
components but with additional
components that are somewhat
related strongly to genetic
factors. Can be limited to others
due to genetic limitations.
Requires training and exercising
at high intensities.
Necessary for athletic
accomplishments.
 PERFORMANCE-RELATED
FITNESS COMPONENTS

01 02 03

Agility Balance Coordination

The ability to change The ability to keep the The ability to use the
body positions quickly body in a steady position senses with the body
and keep the body under while standing and parts to perform motor
control when moving. moving task smoothly and
accurately.
 PERFORMANCE-RELATED
FITNESS COMPONENTS
04 05 06

Power Speed Reaction Time

The ability to combine The ability to move all or The ability to move quickly
strength with speed part of the body quickly. once a signal to start
while moving. The ability The ability to perform a moving is received. The
to transfer energy into movement in a short time elapsed between
force at a fast rate. period of time. stimulation and the
beginning of the reaction to
the stimulation.
 FITNESS PRINCIPLES
(FITT PRINCIPLES)
F – FREQUENCY: How often?

I – INTENSITY: How hard?

T – TIME/DURATION: How long?

T – TYPE : What type of exercise

or activity?
 FITNESS PRINCIPLES
Overload. Refers to the amount of exercise
that is needed to improve fitness level.
Progression. The need to gradually
increase overload to achieve optimal
benefits.
Specificity. A need for a specific type of
exercise to improve each fitness
component for a specific body part.
Reversibility. Indicates that disuse or
inactivity results to loss of benefits
achieved as a result of overload.
HEART RATE AND EXERCISE
Heart Rate (HR)
The number o f times
the heart beats in
one (1) minute
Resting Heart Rate
(RHR)
Rate at which the heart
beats when a person is
at complete rest
Heart Rate (HR)
The heart rate during exercise.
Maximum Heart Rate
(MHR)
Maximum number of
beats the heart can beat
in one (1) minute.
Heart Rate
Reserve (HRR)
The range between
resting and maximum
heart rate
Target Heart Rate
(THR)
The heart rate needed to
gain a training benefit.
You may also click the link: https://www.youtube.com/watch?v=k60x24nN9CM
 TRAINING INTENSITY (T.I.)
FIVE LEVEL/ZONES:
50% TO 60% of 70% to 80% of 90% to 100% of
MHR MHR MHR

Zone Zone Zone

1 3 5
Zone Zone
2 4

60% to 70% of 80% to 90% of

MHR MHR
KARVONEN METHOD:
The most popular and simplest way to
determine the THR - Target Heart Rate
Formula:
220 – age = MHR
MHR –RHR= HRR
(HRR x Training Intensity (Zone percentage) + RHR = THR
For example, figuring Zone 3 for a 7 year
old with resting heart rate (RHR) of 90
bpm would look like this:
220 – 7 = 213 bpm MHR
213MHR – 90RHR = 123 bpm HRR
(123 bpm HRR x 70%) + 90 RHR = 176 bpm THR
(123 bpm HRR x 80%) + 90 RHR = 188 bpm THR
 Now Try These…
Increase Heart Rate Instruction:
Challenge Using the Karvonen Method,
Choose 1 in the video to challenge your heart compute your THR using the
rate. Perform the exercise for 30 seconds. Zone 3 for Training Intensity.
Record your heart rate before the exercise
and after the exercise.
Zone 3
Choose from these exercises:
High Knees 70%
Tuck Jump 80%
Skaters (or Skater Step)
https://www.youtube.com/watch?v=BsTwnz2Lrxk
 PHYSICAL FITNESS TEST
The 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, and practicality of the
tests.
PHYSICAL FITNESS TEST GOALS
To determine the level of fitness.
To identify strengths and areas for
development or improvement.
To identify bases for physical activities.
To gather and analyze data for norms and
standards setting.
To motivate and guide students in choosing
sports activities they would like to
participate in.
SAMPLE FITNESS
TEST CHARTS
THANKS

CREDITS: This presentation template was created

by Slidesgo, including icons by Flaticon, and
infographics & images by Freepik
1. Jimena, Edgar C. Making Fitness Your Own.
2. Andin, Carmen Tabije, Dr. Teaching Physical Education in
Philippines Schools.
REFERENCES
3. https://ejournals.ph/article.php?id=9219
4. https://drive.google.com/file/d/0B5h1mPbeIrb0VzBITG5OaW
5hOUU/view
5. http://personaltrainingninikuchi.blogspot.com/2017/05/pers
onal-training-assessment-forms.html
6. http://mertonphysed.weebly.com/fitness-activities--apps.html