PHYSICAL FITNESS

In a nutshell, fitness is defined as the state of being

physically fit and healthy. ... "Fitness" is a broad term
that means something different to each person, but it
refers to your own optimal health and overall well-being.
Being fit not only means physical health, but emotional
and mental health, too.
 TYPES OF FITNESS

CAR MUS
DIOV FLE BOD
MUSC CUL
ASC Y
ULAR AR XIB
ULA COM
R
STRE END ILIT
NGTH POSI
FITN URA Y TION
ESS NCE
EFFECTS OF FITNESS

CONTROLLING BLOOD PRESSURE

CANCER PREVENTION

INFLAMMATION

IMMUNE SYSTEM

WEIGHT CONTROL

MENOPAUSE AND PHYSICAL FITNESS

MENTAL HEALTH
 BODY COMPOSITION

Body composition is the

proportion of fat and non-fat mass
in your body. A healthy body
composition is one that includes a
lower percentage of body fat and
a higher percentage of non-fat
mass, which includes muscle,
bones, and organs.
Knowing your body composition
can help you assess your health
and fitness level.
 TYPES OF BODY MASS
 
 Body fat can be found in muscle tissue, under the skin
(subcutaneous fat), or around organs (visceral fat). Some fat is
necessary for overall health. This "essential fat" helps protect
internal organs, stores fuel for energy, and regulates important
body hormones. But you may also have excess storage of fat and
non-essential body fat.
 Non-fat mass includes bone, water, muscle, organs, and tissues.
It may also be called lean tissue. These tissues are metabolically
active, meaning they burn calories for energy, while body fat is
not.
 BODY FAT PERCENT 
 

Body fat percent is a ACE{American Council on Exercise}

measurement of body Body Fat Percent norms for Men & Women
composition telling how Description Women Men
much of the weight of your
body is fat. The percentage of Essential Fat 10% to 13% 2% to 5%
your body that is not fat is fat-
free mass. There are normal
ranges for body fat, which Athletes 14% to 20% 6% to 13%
differ for men and women.
Fitness 21% to 24% 14% to 17%

Acceptable 25% to 31% 18% to 24%

Obese Over 32% Over 25%

 COMPONENTS
COMPONENTS OF
OF PHYSICAL
PHYSICAL FITNESS
FITNESS

BODY
POWER AGILITY COMPOSITION

CARDIOVASCULAR
COORDINATION FLEXIBILITY
ENDURANCE

MUSCULAR MUSCULAR BALANCE

ENDURANCE STRENGTH

REACTION TIME SPEED

 WAYS TO TEST YOUR FITNESS

 Resting Heart Rate – To Assess Aerobic Fitness{measure your RHR, 60 or less

= Good}
 Push-Ups – To Assess Upper-Body Muscular Endurance{25 to 29 for men / 20 to 24
for women = Good}
 Head Turning – To Assess Neck Flexibility.
 12-Minute Walk/Run – To Assess Cardio Capacity.{2.14 to 2.33 km = Good}
 Plank – To Assess Core Stability
 Loop-The-Loop – To Assess Shoulder Mobility
 Wet Footprint Test – To Assess Foot Strike Pattern
 Vertical Jump – To Assess Explosive Power{51 to 60 cm for men / 41 to 50 cm for
women = Good}
 Waist-To-Hip Ratio – To Assess Body Fat Distribution{For women, a healthy waist-
to-hip ratio is less than 0.8. A healthy waist-to-hip ratio for men is less than 0.9.}
 Wall Sit – To Assess Leg Strength/Endurance{76 seconds or more for men / 46
seconds or more for women = Very good}
 SOURCES
GOOGLE
WIKIPEDIA
www.realbuzz.com
mayoclinic.org
marksdailyapple.com
Qballextreme.com
Verywellfit.com
THANK YOU