Physical fitness is a significant piece of life.

It is an indicator which shows whether

you can perform and appreciate everyday physical activities such as getting to work and
enjoying leisure effortlessly without getting fatigue. It is the state of general well-being,
physically sound and healthy, along with mental stability. As John F. Kennedy once said,
“Physical fitness is not only one of the most important keys to a healthy body, it is the basis
of dynamic and creative intellectual activity.”

A physical fitness assessment is a series of measurements that help determine

physical fitness. It is a comprehensive assessment of health related fitness and physical
related fitness of an individual.

Objectives of physical fitness assessment:

1. To determine the health status and physical fitness of an individual

2. To help develop and establish an effective fitness program
3. To establish goals and motivation
4. To identify the strengths and weaknesses in relation to physical fitness.

Health-related fitness involves exercise activities that an individual do in order to

try to improve his/her physical health and stay healthy, particularly in the categories of
cardiovascular endurance, muscular strength, flexibility, muscular endurance and body
composition. The following are the health related physical fitness components and
assessments;

 Cardiovascular endurance – It is the ability of the heart, blood vessels, lungs, and
blood to deliver oxygen and nutrients to the body's cells while being physically
active. The one mile run test is specifically designed to test cardiovascular
endurance, individuals will be required to run four (4) laps around the track, this
test does not have a beat that must be maintained or specific criteria that must be
met to be considered correct, individuals only have to complete four (4) laps, and if
possible, in the given times.

 Muscular Strength – It is the amount of force that an individual’s muscle can apply
in a given contraction. The key to making muscles stronger is working them against
resistance, whether that be from weights or gravity. Upper body strength is tested
utilizing the right angle push up test. Individual will begin in the down position. On
a specific signal they will raise themselves to the ready position. The ready position
is when the back is in a flat position, hands under the shoulders, fingers facing
forward (not inward), and legs straight with individual on his/her toes. One

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 successful push up includes the individual lowering his/her body so that the lower
arm/elbow/upper arms are at a 90 degree angle with each other and returning to
the up position so that the arms are straight and the body is flat.

 Muscular Endurance – It is the ability to use muscles for a long period of time
without tiring. Abdominal endurance is tested utilizing the partial curl up test. This
is not a sit up. It is a modified sit up. While staying on the cadence, individuals must
complete as many correct curl ups as possible in a four minute time span.

 Flexibility – It is the ability to use an individual’s joints fully through a wide range
of motion. The sit and reach test is use to assess one’s flexibility, this test is
completed by individuals utilizing a special measuring box, an individual must reach
as far as they can and push the measuring slide. When the individual cannot reach
any further, a measurement is taken.

Skill-related fitness is fitness that conditions the body or specific muscles for a
primary goal of improving a skill. It includes training to improve speed, agility, balance,
coordination, power, and reaction time. These are usually used to help athletes improve
performance for their particular sport or activity. The following are the skill related
physical components and assessments;

 Agility - The ability to change body positions quickly and keep the body under
control when moving. The Tire drill test in 30 seconds is use to assess an
individual’s agility.

 Balance - is the ability to keep an upright posture while either standing still or
moving.

There are two types of balance, the first is static balance which refers to the ability
to balance while stationary. Balance at three levels is use to test static balance
where it has to be done in 30 seconds. Using balance board or block. Move to a low
level and balance (10 seconds). Move to a medium level and balance (10 seconds).
Move to a high level and balance (10 seconds).

The second type of balance is the dynamic balance, the ability to balance while in
motion or when switching positions. Baseball pitch is use to assess dynamic balance,
it is perform in 30 seconds. Perform the motion of a baseball pitcher. Go from a
balanced knee-up position to a dynamic motion of the pitch, to a balanced position
at the end of the follow-through. Repeat.

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  Coordination - The ability of body parts to work together when you perform an
activity. To assess coordination, wall toss test is use, it is perform within 30 seconds.
Throw ball against wall and move to try and catch the ball. If possible, use specially
made ball that causes irregular bounce.

 Power - The ability to combine strength with speed while moving. Jump up to box is
use to test power in 30 seconds. Perform jumps to an elevated surface
(approximately 1–2 feet). Step down and jump again. Repeat for time period.

 Speed - The ability to move all or a part of the body quickly. Sprints are use to test
speed. Perform short sprints (about 8 yards). As soon as you finish one sprint, sprint
back to the starting line. Repeat for time period.

 Reaction Time - The ability to move quickly once a signal to start moving is
received. Drop and catch is use to assess reaction time, must be performed within
30 seconds. Hold a ball in one hand and drop. Attempt to catch the ball with the
same hand just before it hits the ground.

Exercise is also known as physical activity. In simple terms exercise is any

movement that works your body at a greater intensity than your usual level of daily
activity. Exercise raises your heart rate and works your muscles and is most commonly
undertaken to achieve the aim of physical fitness.

Components and Principles of Exercise

 Individuality - exercise should be specific to the individual completing the training.

Individuals respond differently to exercise, therefore training programs should be
built around the individual’s needs and capabilities.

 Specificity - exercise should be specific to the individual’s goals, needs and

capabilities, bodies response to training is based on the specific stimulus (training)
applied. So, to increase adaptation (results) exercise should be specific to an
individual’s goals, tasks, movements and capabilities.

 Overload - exercise should overload the body in order for a positive adaptation to
occur. For the body to adapt it needs to be overloaded. This means it needs to be
placed under greater stress than it is accustomed to.

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 This is accomplished by using the F.I.T.T principle to make the body do more than it
has done before.

F = Frequency of training
I = Intensity of training
T = Type of training
T = Time of training (duration)

 Progressive Overload - exercise needs to continually overload the body if positive

adaptations (change) are to continue to take place. For the body to keep adapting to
exercise the stress it is placed under should progressively increase. Therefore, the
intensity and loads should continually increase over time. Similar to overload,
stress can be gradually increased using the F.I.T.T principle.

 Variety - exercise needs to be varied for optimal adaptation to occur, avoiding

boredom, overuse, injury or hitting a plateau. For optimal change to occur and to
decrease the risk of an individual getting bored, overtraining, getting injured or
reaching a plateau, the training must constantly be varied.

 Rest and Recovery - rest and recovery are required to allow the body time to adapt
to exercise.

 Reversibility - adaptations which occur through exercise are reversible, so when

training is stopped for prolonged periods the adaptations from previous exercise
will be lost.

 Maintenance - fitness can be maintained by altering the F.I.T.T principle. By

maintaining the intensity of training and decreasing the volume or frequency of
training by 1/3 – 2/3 the current fitness levels of an individual can be maintained.

 Ceiling - as an individual get fitter, the amount of improvement possible decreases

based on the client getting closer to their genetic potential (ceiling).

 Interference - training certain components of fitness at the same time can lead to
interference. For example, training to increase muscle size and increase aerobic
endurance at the same time will lead to the client making slower progress to both
goals, even though there will be increases in both of the components being trained.

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Cardiovascular Endurance Exercises

 Fast-paced walking - to improve an individual’s cardiovascular endurance, the

heart rate should be at least 60 percent of the maximum heart rate (MHR). To reach
60 percent of MHR, an individual may have to walk from 3.5 to 4.5 mph.

 Jogging - The key to improving cardiovascular fitness with jogging, as with any form
or aerobic exercise, is to systematically increase either the amount an individual’s
run each week or the speed at which an individual run by no more than 10 percent.

 Swimming - The best way to improve cardiovascular endurance while swimming is

to swim 50-, 100- or 200-yard intervals followed by short rest periods. As
endurance improves, increase the length of the intervals or shorten the rest periods.

Muscular Strength Exercises

 Squat - the squat is a movement that involves strength. Although this exercise
targets primarily the quadriceps, it also works the buttocks, the hamstrings, the hips
and the lower back.

 Bench Press - the most basic and popular being the flat Bench Press. The flat Bench
Press is a movement that involves strength and speed. The target muscles are the
pectorals, but deltoids, triceps, trapezius and the lats also share a significant amount
of the work, as they assist in the movement.

 Overhead press - The Overhead Press is a full body, compound exercise. An

individual’s shoulders and arms press the weight over his/her head while his/her
legs, lower back and abs balance you. The Overhead Press is one of the best
exercises to build strong, muscular and healthy shoulders with bigger arms.

Muscular Endurance Exercises

 Planks – The plank, or planking, is an exercise that involves your core muscles,
improving your strength, balance and endurance. To perform a basic plank, lie on a
level surface, belly down. Position feet so that toes touch the floor. Bring hands
forward, near the sides of head, so that forearms lie on the floor, parallel to one
another and to torso. Slowly and gently, lift torso and legs off of the floor, putting all
of the weight on toes and forearms elbows. Keep the body straight, imagining it as a

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 single rigid plank, from the top of the head to heels. Hold the position for at least five
seconds, breathing steadily throughout. When an individual complete the position,
gently bring torso back to the ground. Work up to holding the position for 60
seconds.

 Calf Raises - Standing with feet hip-width apart, slowly raise to a tiptoe before
lowering heels back down to the floor. The movement should be slow and
controlled. Use a wall for support and balance, if necessary. Do for 15 to 25 reps.
While calf raises may not seem like much when doing them, they help build strength
in two major muscles: the gastrocnemius and soleus. Not only can calf raises help an
individual jump higher, but they can also support the ankle joint and add definition
to lower legs.

 Push-ups - specifically targeting the chest and arms, push-ups promote upper body
muscular endurance.

Flexibility Exercises

 Shoulder rolls - Stand up straight, feet hip-width apart and arms at your sides,
loosely relaxed. Roll shoulders up, back, and down. Thumbs should be pointing
forward as an individual start the move. Palms point forward, elbows slightly bent,
as an individual finish each shoulder roll. Now reverse the movement so shoulders
role forwards, down, back and up. Repeat several times.

 Neck-and-shoulder release - Sit up straight with shoulders relaxed, and tummy

and back muscles loosely pulled in to engage your core. Slowly drop right ear to
right shoulder, as far as comfortable, feeling the stretch on the side of the neck. Push
the fingers of left hand towards the floor, extending the stretch into the top of
shoulder. Hold for 30 seconds. Repeat on the other side.

 Chest mobiliser - Stand up straight and open arms wide, tilt head back and push
chest forwards. Take a deep breath in. Breathe out and nod head to chest, clasp
upper arm with the opposite hand as if hugging yourself and hunch back forwards.
Repeat whenever an individual’s back or chest feels stiff.

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 Static stretching requires to move a muscle to the end of its range of motion, and to
maintain that position without pain for 20 to 45 seconds. Repeat this 2 to 3 times each. This
is a very effective way to increase flexibility. However, these stretches should only be done
after athletic activity, during cool-down. The following are examples of static stretches;

 Posterior Capsule Stretch - Relax shoulders, bring one arm across the body, and
hold it with the other arm just above the elbow, pulling gently towards the body.
This stretch is for the posterior shoulder and is particularly beneficial for all athletes
of throwing sports such as football, baseball and basketball.

 Hamstring Stretch - Place one leg on a low stool with hips and feet facing forward.
Lean forward from the hips, keeping the back flat and knee straight until an
individual feel a stretch in the back of thigh. Stretching the hamstrings helps prevent
injuries while running.

 Quadriceps Stretch - Grab hold of one ankle with a hand from the same side.
Tighten stomach muscles to prevent back from arching. Extend thigh backwards,
bend knee, and bring ankle upward towards buttock. Be sure to keep knee aligned
with hip by keeping ankle in the same line as the hip, rather than angled outward or
inward towards body. An individual should feel this stretch in the front of the thigh.
This stretch is beneficial to the quadriceps muscle.

Dynamic stretches are controlled movements that prepare the muscles, ligaments
and other soft tissues for performance and safety. This form of stretching improves speed,
agility and acceleration. It involves the active tightening of muscles and moving joints
through their full range of motion. These functional and sport-specific movements help
increase muscle temperature and decrease muscle stiffness. The following are examples of
dynamic stretches;

 Torso twist - Stand with feet facing forward, as wide as shoulders, and arms by the
side with a 90-degree bend in elbows. Keep feet in the same position and in a
controlled manner, twist torso from one side to the other. Be sure to move through
the trunk and do not force the movement. This exercise helps keep spine mobile and
flexible. Maintaining spine flexibility is particularly beneficial for athletes of
throwing and hitting sports such as football, baseball, tennis, hockery and lacrosse.

 Walking lunge - Stand with arms on waist; take a step forward and lunge, keeping
front knee in line with the hip and ankle and lowering the back knee toward the
floor without touching. Do not allow the front knee to drive past the front toes while

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 lunging. Push off the back leg and step forward with the opposite leg lunging in the
same fashion. Engage abdominal muscles throughout this exercise to avoid arching
the back. This helps stretch the gluteus, hamstring and hip flexor muscles and is
beneficial for all athletes, particularly those playing track-and-field sports, soccer,
rugby or football.

 Leg swing - Stand on one leg and in a slow, controlled motion swing the other leg in
front of an individual and behind through the full range of motion. Make sure to
engage abdominal muscles to prevent back from aching. This stretch helps prepare
the hamstrings and hip flexors for running.

Nutrition is the intake of food, considered in relation to the body’s dietary needs.
Good nutrition – an adequate, well balanced diet combined with regular physical activity –
is a cornerstone of good health. Poor nutrition can lead to reduced immunity, increased
susceptibility to disease, impaired physical and mental development, and reduced
productivity.

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