Fitness Test How to Calculate Your Maximum Heart Rate and

Target Heart Rate

• “Physical fitness test is not an end itself. It is a
part of the process to create an educated citizen.” Subtract your age from 220. If you are 35 years, the
maximum heart rate is 220 minus 35 which equals
185 beats per minute (bpm).

The activity you choose does not have to be

strenuous to improve your cardiorespiratory
endurance. Start slowly with an activity you enjoy,
HEALTH RELATED FITNESS
and gradually work up to a more intense pace.
• It is the function of the body to adapt to exercise.
It could be developed and maintained through a
regular and proper exercise program. There are 2. Flexibility
five basic components of health-related fitness.
• It is the range of motion around a joint. Good
flexibility in the joints can help prevent injuries
through all stages of life. If you want to improve
FIVE BASIC COMPONENTS OF HEALTH- your flexibility, try activities that lengthen the
RELATED FITNESS muscles such as swimming or a basic stretching
1. Cardiorespiratory Endurance program.

• It is the ability of the body's circulatory and

respiratory systems to supply fuel during
sustained physical activity.
• To improve your cardiorespiratory endurance, try
activities that keep your heart rate elevated at a
safe level for a sustained length of time such as
walking, swimming, or cycling.
3. Muscular Strength
• It is the ability of the muscle to exert force during
A normal resting heart rate for adults ranges from 60 an activity. The key to making your muscles
to 100 beats per minute. stronger is working them against resistance,
whether that be from weights or gravity. If you
want to gain muscle strength, try exercises such
Generally, a lower heart rate at rest implies more as lifting weights or rapidly taking the stairs.
efficient heart function and better cardiovascular
fitness.
4. Muscular Endurance
• It is the ability of the muscle to continue to COMPONENTS OF SKILL RELATED
perform without fatigue. To improve your muscle FITNESS
endurance, try cardiorespiratory activities such
1. Agility
as walking, jogging, cycling, or dancing.
• It is the ability to change body positions quickly
and accurately to the indicated response or
situation.

2. Balance

5. Body Composition • This refers to the ability of a person to maintain

a specific body position while still or in motion.
• Refers to the relative amount of muscle, fat,
bone, and other vital parts of the body. A person's
total body weight (what you see on the bathroom
scale) may not change over time. Body
composition is important to consider for health
and managing your weight.
3. Coordination

• It is the speed and accuracy of correct muscle

response to produce a desired movement.

SKILL RELATED FITNESS

4. Power
This refers to the quality of one’s movement in
developing a higher degree of skills in any physical • It is the application of strength and speed during
activities. Many of these components work closely a muscular movement. Power is closely related
together and can be trained for by similar modes. to dynamic strength, with speed or quickness of
movement as the added dimension. Although
A combination of these skills or abilities usually
strength, speed and power are related, strength
determines a skilled performance in a particular
alone will not develop power.
sport. Note that a high level of health-related
components may make skill acquisition easier. One
cannot improve skill if one is fatigued and lacking
strength or flexibility.
 Instructions
5. Speed One component = 1 exercise.
• It is the ability to move the body or a region of Each exercise should be performed with at least 3
the body as rapidly as possible from one point to sets. (Exempted si Cardiorespiratory Endurance)
another. Speed is the rate of movement, or the
Video during the exercises will serve as evidences.
amount of time it takes for a body or object to
travel between two points. If exercise is performed outdoors (cycling, jogging,
• Speed usually refers to running speed, as in the walking), any fitness tracker can serve as evidence.
sprints in track or football. However, speed can
be performed as leg speed in soccer kicking, arm
speed in throwing a baseball, and body speed
(acceleration) necessary in gymnastics

6. Reaction Time
• This refers to the time lapse between the
presentation of the stimulus (sound-sight-touch)
and the first muscular movement of the
performer. Reaction time enables the performer
to move faster, which can affect other skill
components such as speed and power. Reaction
time can be improved through the use of many
developmental programs, such as strength and
speed improvement.

Activity
Cardiorespiratory Endurance
Flexibility
Muscular Strength
Muscular Endurance
Agility
Coordination