THE CONCEPT OF PHYSICAL FITNESS

LESSON 2
In simple terms, “physical fitness” refers to the
ability of the body to adapt to external environment
and cope with daily activities. Good physical fitness
not only enables a person to carry out daily works,
but also gives him / her extra energy to enjoy leisure,
ensuring the body can adapt to unexpected
environmental changes and daily pressures. There are
two concepts of physical fitness, namely Health-
related Physical Fitness and Sports-related Physical
Fitness.

PHYSICAL FITNESS
It is a combination of medical fitness (body soundness) and dynamic fitness
(capacity for action). A physically fit person is free from disease and can move and
perform efficiently. Neither good health not physical proficiency alone constitutes
physical fitness, which combines both qualities. Another factor is emotional factor.
This is readily apparent in athletic contests, where good performance requires self-
discipline, effective teamwork, and the ability to remain calm under stress.
PHYSICAL FITNESS
It is a combination of medical fitness (body soundness) and dynamic fitness
(capacity for action). A physically fit person is free from disease and can move and
perform efficiently. Neither good health not physical proficiency alone constitutes
physical fitness, which combines both qualities. Another factor is emotional factor.
This is readily apparent in athletic contests, where good performance requires self-
discipline, effective teamwork, and the ability to remain calm under stress.
The Concepts of Physical Fitness
Physical fitness is made up of 11 parts
- 6 of them skill related and 5 health related.
All of the parts are important to good
performance in physical activity, including
sports. But the 6 are referred to as contributing
to health-related physical fitness because
scientists in kinesiology have shown that they
can reduce your risk of chronic disease and
promote good health and wellness.
 These parts of fitness are body composition, cardio respiratory endurance, flexibility,
muscular endurance, power, and strength. They also help you function effectively in daily
activities.
As the name implies, skill-related physical fitness components help you perform well
in sports and other activities that require motor skills. For example, speed helps you in sports
such as
track and field.

SKILL-RELATED FITNESS
BALANCE It is the ability to keep an upright posture while standing still
or moving.
Example:
 Standing with your weight on one leg and raising the
other leg to the side or behind you.
 Putting your heel right in front of your toe, like
walking a tightrope.
COORDINATION It is the ability to use your series together with your body
parts or to use two or more body parts together.
Example:
 Ball or Balloon Toss. Catch and bump a balloon back
and forth using your hands, head, and other body
parts.
 Juggling and Dribbling
SPEED It is the ability to perform a movement or cover a distance in
a short time.
Example:
 Lunges. Lunges are great exercises that can help
improve many areas of your body including hips,
legs, and inner core.
 Run Several Sprints in a Row.
REACTION TIME It is the amount of time it takes you to move once you
recognize the need to act.
 Example:
 Drop and Catch. Stand straight and stretch an arm
out as far as you can.
 Ball Tossing. Stand straight, holding the ball in your
hand.
 Tossing the Ball against the Wall.

AGILITY It is the ability to change the position of your body quickly

and control your body’s movements.
Example:
 Forward Running, High-Knee Drills.
 Lateral Running, Side-to-Side Drills.
 Dot Drills.

POWER It is the ability to use strength quickly; thus it involves both

strength and speed. It is sometimes referred to as explosive
strength.
Example:
 Jumping with weights or throwing weights are two
examples of power training exercises.
 Regular weight training exercises such as the clean
and jerk and power clean may also be considered as
being power training exercises due to the explosive
speed required to complete the lifts.

Health Related Physical fitness is defined as activity aimed to improve the overall
health and well-being. The goal of health- related fitness is prevention of disease or rehabilitation
from disease as well as the development of a high level of functional capacity for daily tasks.
Health related physical fitness is further divided into 6 parts. These 6 components of
physical fitness are describes below:
HEALTH-RELATED FITNESS
BODY COMPOSITION It is a method of breaking down the body into its
core components: fat, protein, minerals, and body
water. It describes your weight more accurately
and provides a better glimpse into your overall
health than traditional methods.
Example:
 Front lunge, walking lunge, or overhead
lunge.
 Planks.
CARDIOVASCULAR FITNESS It is a component which helps to determine if the
heart and lungs are working in coordination. It
 shows the ability of the body to deliver oxygen and
nutrients to tissues and to remove wastes.
Example:
 Jogging
 swimming

FLEXIBILITY It can be defined as the component which checks

the ability of the joints in the body to move to their
full range of motion.
Example:
 stretching.
 yoga.

MUSCULAR ENDURANCE It is the ability of the body to perform repeated

exercises without getting tired.
Example:
 lifting weights.
 climbing stairs.
 hill walking.

MUSCULAR STRENGTH It can be defined as the capability of the muscles to

lift weight.
Example:
 dance
 squats.

ASPECTS OF PHYSICAL FITNESS