•Title

PHYSICAL FITNESS

•Physical fitness involves the

performance of the heart and
lungs, and the muscles of the
body.
Total Fitness
• Total fitness: A fit person that has the ability to
cope with stress and everyday strain of modern-
day living, a high level of cardiovascular and
muscular fitness, the ability to maintain a
positive and meaningful social relationship, and
an active lifestyle includes good habits.
Multi-Dimensional Concept

•Total fitness is a multi-dimensional

concept that includes aspects such as
emotional, social, spiritual, mental,
nutritional, and physical fitness.
Components of Physical Fitness
• Muscular strength: The maximum amount of force that can be generated
by a group of muscles against a resistance in one contraction.
• Muscular endurance: The ability of a muscle to exert sub-maximal forces
against a resistance over an extended period of time.
• Cardiovascular fitness: Often referred to as 'stamina,' 'endurance,' 'cardio-
respiratory fitness' (heart and lungs) or 'aerobic fitness.'
• Motor fitness: Refers to all the skill-related elements of fitness such as
coordination, balance, agility, reaction time, and speed.
• Flexibility: Flexibility is the range of movement around a joint or other
joints and is specific to each joint.
 Factors Affecting Physical Fitness
• Heredity: The genetic makeup of an individual, i.e., predetermined the
responsiveness of an individual to training.
• Lifestyle: The general living day-to-day affect your physical fitness (e.g.,
smoking can have negative effects).
• Body type: Close to heredity factor, the shape of the individual (e.g.,
ectomorphs with a lean build cope well with endurance events).
• Age: Physical capability tends to decline with age, but it can be reduced
through regular exercise and activity.
• Health status: Physical performance can be severely affected by poor health.
• Diets: Establishing healthy eating patterns to provide the body with sufficient
nutrients is essential.
Cardiovascular Fitness
• Cardiovascular fitness: Often referred to as
'stamina,' 'endurance,' 'cardio-respiratory fitness'
(heart and lungs) or 'aerobic fitness.'
• Maximum oxygen uptake (VO2 max): The ability to
take in, transport, and utilize oxygen. Measured
under lab conditions.
Aerobic Heart Training Zones
• Moderate aerobic zone (50%): Mainly for unfit or sedentary
individuals.
• Aerobic weight management zone (60-70%): Often referred
to as the 'fat-burning zone.'
• Aerobic fitness zone (70-80%): Recommended for the
improvement of cardio health and fitness.
• Peak aerobic zone (80-90%): Recommended for well-trained
individuals for increased speed and competitiveness.
Muscular Strength and Endurance
• Muscular strength: The maximum force that can
be generated by muscles in one contraction.
• Absolute strength: The heaviest rep you can do.
• Muscular endurance: The ability of muscles to
exert sub-maximal forces over an extended
period
Flexibility

•Flexibility: The range of movement

around a joint or other joints.
•Flexibility is affected by the structure of
the joint and connective tissues
associated with it.
Motor Fitness

•Motor fitness refers to all the skill-

related elements of fitness such as
coordination, balance, agility,
reaction time, and speed