Physical fitness
Physical fitness is a state of health and
well-being and, more specifically, the
ability to perform aspects of sports,
occupations and daily activities.
Physical fitness is generally achieved
through proper nutrition, moderate-
vigorous physical exercise, and
sufficient rest
Benefits of Physical Fitness
Increased energy levels
Increased self-esteem and confidence
Stronger and more efficient heart
Increased capacity to do physical work, including sport
performance
Injuries are less frequent, less severe, and recovery time is
shorter
Improved appearance
Improved emotional control
Sleep better (therefore you have more energy during the
day)
Body fat stays within normal healthy range
Increased life expectancy/enjoy more healthy years
Improves overall health
Five Health Related Fitness Components: The following are lifelong fitness
components necessary to ensure the body can perform normal daily tasks.
1. Cardiovascular Endurance: the ability of the heart, blood vessels, and lungs to supply
oxygen to the working muscles. Cardiovascular endurance can be tested by completing
the mile run, 1.5 mile run, step test, PACER, 12 minute cycle, or the 12 minute swim.
2. Muscular Strength: the ability of the muscles to exert a force. The maximum amount
of force that a muscle can generate in a single effort. Muscular strength in the upper body
is tested by the maximum bench press and the lower body by the maximum leg press.
3. Muscular Endurance: the ability to efficiently use muscles over a longer period of
time. The ability of a muscle to repeatedly contract or sustain continuous contraction
involving less than maximum force. Muscular endurance can be tested by performing the
one minute sit-up test or push-up test.
4. Flexibility: the ability to move at the joints through a full range of motion. The range of
motion through which the body’s joints are able to move. Flexibility is evaluated with a
sit and reach test, arm and shoulder flexibility test, and prone trunk test.
5. Body Composition: the amount of body weight that is fat compared to muscle, bones,
and other body tissues. Body fat percentage can be estimated by four different testing
protocols: skinfolds, hydrostatic weighing, bioimpedence analysis, and BMI (Body Mass
Index)
Skill Related Fitness Components: The following components are related to
sport/athletic performance and they can be argued to be improved by one’s training
(inherent to
or improved by training).
1. Speed: also referred to as movement time, the ability to move the body or parts of it
very
quickly. (40 yd. Dash/20 yd. Dash)
2. Power: the ability to exert muscular strength quickly, strength and speed
combined.(standing long jump, vertical jump)
3. Agility: the ability to start, stop and change direction quickly and with precision.
(shuttle
run, jingle jangle, 3 cone drill)
4. Balance: the ability to maintain a certain posture or to move without falling. (balance
beam activities)
a. Static balance: maintain equilibrium in a stationary position.
b. Dynamic balance: maintain equilibrium when moving the body.
5. Reaction Time: also referred to as quickness, the period from when a stimulus is
perceived to when movement begins. (starting a race, tennis ball drop)
6. Coordination: the ability to use your senses together with your body parts; ability to
use
two or more body parts at the same time (hitting a tennis ball, hand-eye
Body mass index is a value
derived from the mass and height
of a person. The BMI is defined as
the body mass divided by the
square of the body height, and is
expressed in units of kg/m²,
resulting from mass in kilograms
and height in metres.
BMI Weight Status
Below 18.5 Underweight
18.5—24.9 Normal
25.0—29.9 Overweight
30.0 and Above Obese
Physical Fitness Test
One-Mile Endurance Walk/ Step test
- is to cover the distance of one mile in as short a time as possible. The
purpose of the test is to measure cardiorespiratory or aerobic endurance.
Push-Up Test
- measures upper body strength and endurance.
Curl-Ups
- focus on the strengthening and endurance of the abdominal muscles.
Sit and Reach Flexibility Test
- test is a common measure of flexibility, and specifically measures the
flexibility of the lower back and hamstring muscles.
Standing Long Jump
- also called the Broad Jump, is a common and easy to administer test of
explosive leg power.
Zipper Test
- a test of upper arm and shoulder girdle flexibility intended to parallel
the strength/endurance assessment of that region
