MODULE 1: FITNESS COMPONENTS
A. Components of Physical Fitness
a. Health-related Fitness
b. Skill-related Fitness
PHYSICAL EDUCATION
Physical Education is an integral part of educational program designed to promote the optimum development of the
individual physical, socially, emotionally, and mentally through total body movement in the performance of properly
selected physical activities.
Physical Education is "education through the physical".
LEGAL BASIS OF PHYSICAL EDUCATION
Article XIV Section 19 of the 1987 Constitution provides that:
[1] The state shall promote Physical Education and encourage sport program, league, competitions and amateur sports,
including for international competition, to foster self-discipline, teamwork and excellence for the development of a
healthy and alert citizenry.
[2] All educational Institutions shall undertake regular sport activities throughout the country in cooperation with athletic
club and other sectors.
The difference between Play, Game and Sport
Play
Definition: Play is a broad term that refers to any activity done for enjoyment, relaxation, or recreation.
Characteristics: It is often spontaneous, unstructured, and can be either physical or mental. Play doesn’t necessarily have
rules or objectives.
Examples: Children playing tag, adults playing with pets, or friends having a casual conversation.
Games
Definition: Games are structured forms of play that involve rules, objectives, and often competition.
Characteristics: Games can be physical or mental, cooperative or competitive, and usually have a clear set of rules and
goals.
Examples: Board games like chess or Monopoly, card games, video games, and even casual sports like a friendly soccer
match.
Sports
Definition: Sports are a subset of games that involve physical exertion and skill, often with a competitive element.
Characteristics: Sports are always physical, have standardized rules, and are usually played at both amateur and
professional levels. They often involve teams and organized competitions.
Examples: Football, basketball, tennis, swimming, and athletics.
Health, Wellness & Physical Fitness
Health - the general condition of the body, often expressed as dimensional physical, mental and social make-up, but
usually meaning a physical "soundness" that enables one to function in a state of well-being.
Wellness - an active approach to life management, including attention to nutrition, stress management alcohol and drug
control, smoking cessation and other matters of comprehensive lifestyle condition.
Physical Fitness -the ability of the body to perform one's daily tasks efficiently without undue fatigue but with extra
"reserve" energy in case of emergency.
COMPONENTS OF PHYSICAL FITNESS
Physical fitness can be broadly divided into Health- related and Skill-related Fitness.
A. HEALTH-RELATED FITNESS
Health-related fitness is focused on factors that promote optimum health and prevent the onset of disease and
problems associated with inactivity.
1. Body Composition
Body composition can be expressed as the relative percentage of body mass that is fat and fat-free tissue. It can be
measured with both laboratory and field techniques that vary in terms of complexity, cost, and accuracy.
Anthropometric methods are: Body Mass Index and Circumferences.
-BMI- Key index for relating a person’s body weight to height.
(A higher BMI score usually indicates higher levels of body fat)
-Waist to hip ratio- Measured using a tape measure around the waist and the largest hip circumference. The ratio is
a simple calculation of the waist girth divided by the hip girth.
2. Muscular Strength
Muscular strength refers to the amount of force a particular muscle group can produce in one, all-out effort. Muscular
strength refers to your ability to move and lift objects. It’s measured by how much force you can exert and how much
weight you can lift for a short period of time.
3. Muscular Endurance
Muscular endurance is the ability of a particular muscle group to exert force, continuously and repetitively, over a period
of time.
4. Cardiorespiratory Endurance
Cardiovascular endurance also called as cardiorespiratory endurance or aerobic fitness refers to ability of body to
efficiently and effectively intake oxygen and deliver it to your body's tissues by way of the heart, lungs, arteries, vessels,
and veins.
5. Flexibility
Flexibility refers to the ability of joints to move through unrestricted range of motion you. It depends on a number of
specific variables including distensibility of the joint capsule, adequate warm-up, and muscle viscosity.
B. SKILL-RELATED FITNESS
It is also known as performance-related fitness components. It is associated with athletic competition but should be
considered in the overall fitness of all individuals. These components are pertaining with the athletic ability of an
individual.
1. Balance
Balance is the state of equilibrium. Balance refers to the ability of the body position to remain upright.
Static balance is defined as the ability to maintain an upright posture and to keep the line of gravity within the limits of the
base of support (i.e., quiet standing).
Dynamic balance is defined as the ability to maintain stability during weight shifting, often while changing the base of
support.
2. Coordination
It is the ability to use the senses, such as sight and hearing, together with body parts in performing motor tasks smoothly
and accurately. Alternate hand wall toss test is one the test via which co-ordination can be assessed.
3. Power
It is the rate at which one is able to exert maximal force. Power combines speed and strength. Vertical jump test and hop
test are some examples of power testing for lower extremity. Medicine ball throw test can be used to assess upper
extremity power.
4. Agility
Agility is defined as “a rapid whole-body movement with change of velocity or direction in response to a stimulus”. It
performs a series of explosive power movements in a rapid succession in opposing directions.
5. Reaction time
Reaction time refers to how quickly you can respond to an external stimulus. Your eyes see a stimulus, your mind
interprets the stimulus, and your body reacts in accordance with that interpretation.
6. Speed
It relates to the ability to perform a movement within a short period of time. Speed combined with strength will
provide power and force. Sprint test is one of the examples of the test that can be used to examine person's speed.
