Physical
Fitness
ASCAÑO, MARRY ANTONIA
B.
ANONUEVO, CYRUS D.
GAMIER, RAFFY
PERUCHO, ROBERT
LEBRON V.
Group 1
SALLADOR, IRISH V.
Physical Education
is “education through physical” It is an important
part of holistic schooling. It plays an important role
in human development and continues to expand at
a fast rate.
Physical Fitness
is the ability to perform one’s daily task efficiently
without undue fatigue but with extra reserve in
case of emergency
Fitness Concepts and Assessments
kainezzzz
“ The mind body are not separate, What
affects one affects the others.” -Dr. Joe
Kosterich
Components of Physical fitness
A. Health-Related Fitness
B. Skill-Related Fitness
●Health-Related Fitness is focus on factors that promote
optimum health and prevent the onset of disease and
problems associate with inactivity.
Components
Body Composition is the amount of fat mass
compared to lean muscle mass, bones and organs.
Exercise: Getting the Body Mass Index
Cardiorespiratory Endurance also called as cardiorespiratory
endurance or aerobics fitness refers to the ability of the heart
and lungs to work together.
Exercise: Running, Swimming, Jogging, Biking, Brisk walking, and climbing stairs
Flexibility is the range of motion of muscle and connective tissue
at a joint or group of joints.
Exercise: Stratic Stretching, Yoga, Tai chi and Pilates
Muscular Endurance is the ability of a particular muscle group to
exert force, continuously and repetitively, over a period of time
Exercise: Continuously pedal a bike over a long distance which develop fatigue resistant muscles in their legs
and glutes. Plank exercise which is design to develop abdominal strength
Muscular Strength refers to the amount of force a particular
group muscle can produce in one, all-out effort.
Exercise: Weightlifting, Bodyweight exercise, Resistance band and Coordinated
●Skill-Related Fitness is the ability to perform during
games and sports, also called performance fitness.
Skill-Related Fitness has six(6) components which are:
Agility is the ability to move quickly and easily change
direction.
Exercise: Ladder drills and Cone drills
Balance refers to the ability of the body
movement position to remain upright.
Exercise: Standing on foot, Standing yoga using balance discs to perform squats, lunges, and push-ups.
Coordination is the ability to execute smooth, accurate,
controlled motor responses (optimal interaction of muscle
function).
Exercise: Playing catch, Jumping rope, Juggling, Dribbling a ball, and Trowing objects at specific targets
Power combines speed and strength.
Exercise: Squat jumps, Medicine ball, and Explosive push-up.
Reaction time refers to how quickly you can respond
to an external stimulus.
Exercise: Fielding a ball(softball, baseball) Protecting the goals as other players try to score(soccer),
Playing table tennis etc.
Speed refers to the distance traveled per unit of time.
Exercise: Hill Sprints, Interval Runs
ASSESSMENT: To ensure safety, physical fitness is recommended to rule out any health problem
Assessment # 1- International Physical Activity
Questionnaire (IPAQ)
The International Physical Activity Questionnaire (IPAQ) is used as
comparable and standardized self-report measure of habital physical activity
of populations from different countries and socio-cultural contexts.
Assessment # 2- Physical Activity Readiness
Questionnaire (PAR-Q)
The Physical Activity Readiness Questionnaire (PAR-Q) is a
self-evaluation tool that can be use by anyone who is planning
to start an exercise program.
Assessment # 3- Physical Fitness Test
(PFT)
The Physical Fitness Test (PFT) is designed to
ensure that you won’t be at risk of harm, and for the
trainer to provide insigths needed to establish
effective fitness goal.
ANTHROPOMETRY AND BODY COMPOSITION
Calculate your Body Mass Index (BMI)
How?
1.Determine your weight in kilograms.
2.Determine your height in meters.
3.Use the Formula; BMI= weight(kg)/height
Calculate your Waist to Hip Ratio (WHR)
Material: Measuring tape
How?
1. Measure at a lowest point. Wrap a tape measure around your waist, usually around
belly button.
2. Measure your hips, Wrap the tape measure around your waist at the widest part.
3. Divide that is; WHR= W/H
Waist Circumference
Material: Measuring tape
How?
1. Find the bottom of your ribs and top of your hips.
2. Place a tape measure around your middle at at a point halfway
between them, (just above the belly button).
3. Make sure it is pulled tight.
4. Breath out naturally and take your measurement.
Flexibility
Trunk extension test
The goal of this test is lifting the
upper body a maximum of 12
inches off the floor using the
All Ages Gender Male Female
muscle of the back.
High Performance 12+ 12+
Good Fitness 10 -11 10 -11
Equipment: Mat, ruler, and pin or Marginal Fitness 9 9
any marker. Low Fitness <9 <9
Muscular Strength and Muscular Endurance
Push up
Ratings for Men (Full Push Ups), base on Age
20-29 30-39 40-49 50-59 60+
Excellent > 54 > 40 > 39 > 34 > 29
Good 45-54 35-44 30-39 25-34 20-29
Average 35-44 24-34 20-29 15-24 10-19
Poor 20-34 15-24 12-19 8-14 5-9
Very Poor < 20 < 15 < 12 <8 <5
Ratings for Women (Modified Push Ups), based on Age
20-29 30-39 40-49 50-59 60+
Excellent >48 >39 >34 >29 >19
Good 34-48 25-39 20-34 15-29 5-19
Average 17-33 12-24 8-19 6-14 3-4
Poor 6-16 4-11 3-7 2-5 1-2
Very Poor <6 <4 <3 <2 <1
Coordination Test
Rating Score (in 30 seconds)
Excellent >35
Good 30-35
Average 20-29
Fair 15-19
Extend Alternate Hand Wall Toss Test
Equipment: Tennis ball,
measuring tape, cones and
a stopwatch.
Solid wall is all needed.
Poor < 15
Balance Test
Stork Balance Stand Test
Stork Balance Stand Ratings (seconds)
Rating Excellent Good Average Fair Poor
Male >50 sec. 41-50 sec. 31-40 sec. 20-30 sec. < 20 sec.
Female >30 sec. 25-30 sec. 16-24 sec. 10-15 < 10 sec.
Power
Vertical Jump Measurement
Your standing height (arm extended) your highest jump = your vertical jump
height
Thank
You!
