PHYSICAL FITNESS

AND
IT’S COMPONENTS
 WHAT IS PHYSICAL FITNESS?
•Your ability to complete all that
you need and desire to complete in
a day without becoming
exhausted.
•Having enough energy left to deal
with emergencies
•There are two types of physical
fitness
 Health-related physical fitness
 Skill-related physical fitness
 THE BENEFITS OF PHYSICAL
FITNESS
• Decreases the risk of cardiovascular
disease
• Improves posture and body
conditioning
• Reduces body fat
• Improves self concept, body image and
self esteem
• Improves mental well being through
reduction in stress, anxiety and
Health-related Physical
Fitness
- consists of specific components that have
a
relationship with good health, or lower
risk of
illness.
1. Cardio Respiratory Endurance
2. Muscular Strength
3. Muscular Endurance
4. Flexibility
Cardio Respiratory Endurance
- refers to the body’s ability to deliver oxygen and
nutrients to tissues and organs and the ability to
utilize them over sustained period of time.
- accumulate at least 30 min. of moderate to
vigorous physical activity daily. Requires efficient
functioning of the lungs and heart ,
Long-distance Jogging

Swimming Biking
 Cardiovascular Disease
Cardiovascular disease (or heart disease) is the
leading cause of death in our society and is
directly related to inactivity.
The World Health Organization (WHO) has
said that an estimated 17 million people die
of cardiovascular diseases every year. Most of
these were heart attacks and strokes.
Being physically active is a lifestyle choice and
starting in your teenage years increases the
chance of it continuing into adulthood.
Muscular Strength - refers to the
ability of muscles to exert force.

Weight-
lifting

Pull-ups
Muscular Endurance - refers to the
ability of muscles to exert force over
prolonged periods of time. Perform
repetitive movements.

Rowing

Sit-ups Push-ups
Body Composition – refers to the
ratio of lean muscle to fats in the body.
(amount of fats or body fat
percentage)
Flexibility – refers to the ability to move
our joints and muscles through their full
range of motion.
Skill-related Physical Fitness
- this are usually used to help athletes improve
performance for their particular sport or
activity.
1. Agility
2. Balance
3. Coordination
4. Speed
5. Reaction Time
6. Power
AGILITY – change of direction of
your body quickly and efficiently at the
speed of travel.
 Agility

Watch the video

Balance – ability to remain in
equilibrium while being stationery
or moving.
Balance
Coordination - is the ability to use the
body parts and senses together to produce
smooth efficient movements. (hand-arm)
Speed - is defined as the ability
to move a body part quickly.

Baseball Soccer
Reaction Time - is how quickly your
brain can respond to a stimulus and initiate
a response. This is important in most sports.
The most obvious being responding to the
gun at the start of a race, but also a
goalkeeper saving a penalty, or a badminton
player reacting to a smash shot.
Power - is the product of strength and
speed. When we perform a task as
quickly and as forcefully as we can, the
result is powerful.

Shot put Long Jump

Javelin throw
 PHYSICAL FITNESS
• Health Related • Skill Related
Components components

- Cardio Respiratory - Agility

Endurance - Balance
- Muscular Strength - Coordination
- Muscular Endurance - Speed
- Flexibility - Reaction Time
- Body Composition - Power
Health-Related Fitness Test
• Cardio-respiratory • Muscular Endurance
Endurance • Muscular Strength
- 1 kilometer run - Push ups
- Step test - Sit-ups
• Body Composition
• Flexibility - Body Mass Index
- Sit and reach Compute BMI =
Weight(kg)
.
Height(m)2
 Step Test

Sit and Reach

Sit-ups
Push-ups
Skill-related Fitness Test
• Agility - Zigzag run
• Balance - One foot stand
• Coordination - Racket and ball
• Power - Standing Long Jump
• Reaction time - Yardstick test (drop and get)
• Speed - 50 Meters Dash
 Zigzag run
Arm and eyes coordination
One foot stand
Standing long jump

Yardstick drop test

Quiz:
1. It is the ability to complete all that you need in a day without
becoming exhausted.
2. Consists of specific components that have a relationship with
good health and lower the risk of illness.
3. Refers to the body’s ability to deliver oxygen and nutrients to
tissues and organs and the ability to utilize them over sustained
period of time.
4. Is the leading cause of death in our society and is directly related
to inactivity.
5. Refers to the ability of muscles to exert force.
6. Refers to the ability of muscles to exert force over prolonged
periods of time. Perform repetitive movements.
7. Refers to the ratio of lean muscle to fats in the body. Amount of
fats or body fat percentage.
8. Refers to the ability to move our joints and muscles through their
full range of motion.
9. Change of direction of your body quickly and efficiently at the
speed of travel.
10. Ability to remain in equilibrium while being stationery or
moving.
11. Is the ability to use the body parts and senses together to produce
smooth efficient movements
12. Is defined as the ability to move a body part quickly.
13. is how quickly your brain can respond to a stimulus and initiate a
response.
14. is the product of strength and speed. When we perform a task as
quickly and as forcefully as we can.
15.