Scribd
Upload
394 views9 pages

Fitt 1 Hand Out

The document discusses physical fitness and provides information on its components and how to test it. Physical fitness is defined as the ability to perform daily tasks vigorously without undue fatigue. It has components like cardiovascular endurance, muscular strength, flexibility, etc. The document also outlines several physical fitness tests like the vertical jump, pushups, Illinois agility run, step test, and beep test to measure components like endurance, strength, and agility. Scoring criteria for tests are provided to evaluate fitness levels as excellent, average, poor, etc. Safety guidelines for tests are also mentioned.

Uploaded by

Vhea Leynes
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
394 views9 pages

Fitt 1 Hand Out

The document discusses physical fitness and provides information on its components and how to test it. Physical fitness is defined as the ability to perform daily tasks vigorously without undue fatigue. It has components like cardiovascular endurance, muscular strength, flexibility, etc. The document also outlines several physical fitness tests like the vertical jump, pushups, Illinois agility run, step test, and beep test to measure components like endurance, strength, and agility. Scoring criteria for tests are provided to evaluate fitness levels as excellent, average, poor, etc. Safety guidelines for tests are also mentioned.

Uploaded by

Vhea Leynes
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 9

FITT 1

Movement Enhancement

 Article XIV, Section 19 of 1987 Philippine Constitution

SECTION1. The state shall promote physical education and encourage sports
programs, league competitions and amateur sports including the training for
international competitions to foster self-discipline team work & excellence for the
development of healthy and alert citizenry.

SECTION2. All educational institutions shall undertake regular sports activities


throughout the country in cooperation with athletic clubs and other sectors.

Objectives of Physical Education

1. Physical development
-To be able to maintain lifelong health and high level of physical fitness, one should
actively participate in physical activities.

2. Social development
-One can acquire desirable social traits through participation in sports related
activities.

3. Emotional development
-Physical Education activities provide opportunities for self-expression and emotional
mastery.

4. Mental development
-Individual develops his mental capacities as he learns different activities.

 PHYSICAL FITNESS

Fitness

- The ability to carry out daily tasks efficiently with enough physical capacity to cope
with the physical needs of life.

- States that it is the ability to carry out daily tasks efficiently with enough energy left
over to enjoy leisure time pursuits and to meet unforeseen emergencies.
Physical Fitness

- The ability to carry out daily tasks with vigor and alertness, without undue fatigue, and
with ample energy to enjoy leisure time pursuits and to meet unforeseen emergencies.

- (Physical fitness at any age depends upon eating the correct foods, having sufficient
rest, taking adequate daily exercise, and maintaining a strong mental attitude.)

Aspects of Fitness

1. Physical fitness - refers to the ability of an individual to perform his daily tasks
efficiently without undue fatigue and has some extra “reserves” in case of emergency.

2. Social fitness – is the ability to mingle with different types of people and interest and
concern for others.

3. Emotional fitness – refers to the ability of an individual to control his emotions or


feelings.

4. Mental fitness – is the ability to cope with common problems of everyday living.

Total fitness

It refers to the fitness of the whole person including physical, mental, social and
emotional fitness

Components of Physical fitness


Here follows the ten components of physical fitness and its respective indicators;

Health-Related Fitness Components

1. Cardio respiratory Endurance – the ability of the lungs and heart to take in and
transport adequate amounts of oxygen to the working muscles.

2. Muscular Endurance – the ability of the muscles to apply a sub maximal force
repeatedly or to sustain a muscular contraction for a certain period of time.

3. Muscular strength – the maximal one effort force that ca be exerted against a
resistance.
4. Flexibility - the functional capacity of a joint to move through a full range of motion.

5. Body Composition – the ratio of lean body tissue (muscle and bone) to body fat tissue.

Skill-Related Fitness Components

6. Agility - quickness of movement


7. Speed - the ability of the individual to make a successive movement of the same kind
in the shortest time
8. Balance – the state of equilibrium.
9. Power – refers to muscular power which is the ability to release maximum force in the
shortest period of time; the ability of the muscle to exert effort.
10. Reaction Time – the amount of time it takes to start a movement once your senses
signal the need to move.
11. Coordination – the ability to use the senses together with body parts in performing
tasks smoothly and accurately.

 PAR_Q (See the attached paper regarding the format)


 Types of Warm-up Exercise
Static warm-up- stay in position
Dynamic warm-up- moving from one place to another
 FITT Principle
F- frequency (how often)
I- Intensity (how hard)
T- time (period of time)
T- type (what type)
 Directional Terms
Supination- body facing upward/ palm facing up
Pronation- body facing downward/ palm facing down
Plantar flexion- pointing down
Dorsi flexion- pointing up
Extension- opposite of flexion
Hyperextension- next movement after extension
Rotation- act of turning part of the body
Circumduction- cone movement
Abduction- act of moving away the midline
Adduction- moving back to anatomical position
Elevation- moving up
Depression- moving down
Opposition- thumb and little finger move together
Reposition- thumb and little finger going back to its anatomical position

PHYSICAL FITNESS TEST

Physical fitness testing

- Provides information on the status of your overall physical fitness.


- Serves as basis in determining what P.E activities you need to perform in order to
improve a particular component of physical fitness.
- For school administrators, results of physical fitness test may also be used as a basis
in evaluating the activities of the PE program.

Safety Guidelines that must be considered before and during the conduct of PFT:

1. Take into consideration the medical condition.


2. Condition your body before the test.
3. Do not perform strenuous activities.
4. Check your pulse rate before the test.
5. Wear proper attire.
6. If at any point during the test, you will feel dizzy or unwell; do not hesitate to inform
you’re professor.
7. Do not do the physical fitness test unsupervised.

Tests

 VERTICAL JUMP
 PUSH UP



 ILLINOIS AGILITY RUN TEST


Gender Excellent Above Average Average Below Average Poor

15.2 - 16.1 16.2 - 18.1 18.2 - 19.3 >19.3


Male <15.2 secs
secs secs secs secs

17.0 - 17.9 18.0 - 21.7 21.8 - 23.0 >23.0


Female <17.0 secs
secs secs secs secs

 THREE MINUTE STEP TEST

- The lower your heart rate is after the test, the fitter you are.

3 Minute Step Test (Men) - Heart Rate


Age 18-25 26-35 36-45 46-55 56-65 65+
Excellent <79 <81 <83 <87 <86 <88
Good 79-89 81-89 83-96 87-97 86-97 88-96
Above Average 90-99 90-99 97-103 98-105 98-103 97-103
Average 100-105 100-107 104-112 106-116 104-112 104-113
Below Average 106-116 108-117 113-119 117-122 113-120 114-120
Poor 117-128 118-128 120-130 123-132 121-129 121-130
Very Poor >128 >128 >130 >132 >129 >130

3 Minute Step Test (Women) - Heart Rate

Age 18-25 26-35 36-45 46-55 56-65 65+


Excellent <85 <88 <90 <94 <95 <90
Good 85-98 88-99 90-102 94-104 95-104 90-102
Above Average 99-108 100-111 103-110 105-115 105-112 103-115
Average 109-117 112-119 111-118 116-120 113-118 116-122
Below Average 118-126 120-126 119-128 121-129 119-128 123-128
Poor 127-140 127-138 129-140 130-135 129-139 129-134
Very Poor >140 >138 >140 >135 >139 >134

 BEEP TEST

Take note: Don’t forget to study on how to compute the BMI manually 

You can use any of the formula’s:


BMI Categorization
The BMI statistical categories below are based on BMI scores and apply to adults
of age 20 years and upwards. The World Health Organization (WHO) regards a
healthy adult BMI to be between 18.5 and 25.

BMI BMI Category

Less than 15 Very severely underweight

Between 15 and 16 Severely underweight

Between 16 and 18.5 Underweight

Between 18.5 and 25 Normal (healthy weight)

Between 25 and 30 Overweight


Between 30 and 35 Moderately obese

Between 35 and 40 Severely obese

Over 40 Very severely obese

You might also like