Module 5

Physical Fitness and Self-Testing

Physical Fitness Refers to the state of one’s physical health. A physically Fit person can perform his
daily activities very efficiently without getting easily tired. Is as state of health and well-being and more
specifically, the ability to perform aspect of sports, exercise, occupation and daily activities. Physical
fitness is generally achieved through proper nutrition. (Tremblay, Colley, Saunders, Healy & Owen 2010)
The ability to function efficiently and effectively without injury, to enjoy leisure, to be healthy, to resist
disease, and to cope with emergency situations.

Three concepts comprise physical fitness:

Specific fitness (a task - oriented definition which is based on the ability to perform specific aspects of
recreation or occupations)
General fitness (a state of health and wellbeing)
Emergency preparation (the physical capability to avoid, adapt and overcome emergency situations).
Fitness – generally defined as the ability of a person to live a happy, well-balanced life. It embraces
the physical, intellectual, social, and spiritual aspects of a person's life. It also a condition in which an
individual has sufficient energy to avoid fatigue and enjoy life.

Physically Fit If you are physically fit, you are free from illness, and able to function efficiently and
effectively, to enjoy leisure and to cope with emergencies. Physical fitness is defined as "a set of
attributes that people have or achieve that relates to the ability to perform physical activity."

Values of Physical Fitness  Maintain physical fitness;  Improve organic function;  Minimize
stress response;  Delay the aging process;  Increase muscle strength and endurance  Experience joy
of participation in any recreation or sports activity;  Feel good about the body and feel younger as a
human being;  Prevent lower back pain  Maintain proper body weight  Prevent heart ailment

2 MAJOR ASPECTS OF PHYSICAL FITNESS

A. Health Related Fitness– is function of the body’s adaption to exercise. It could be developed
and maintained through a regular and proper exercise program. The health related components
of physical fitness were of great importance because they make an individual fit, functional and
productive for everyday living. The motor related components made an individual successful in
athletics or motor developed activities.
1. Cardiovascular fitness - Heart and lung endurance or cardiovascular endurance is the ability to
exercise the entire body for long periods of time. It requires a strong heart, healthy lungs, and
clear blood vessels to supply the body with oxygen. Sample Activity: Running, swimming and
aerobic dance.
2. Muscular strength - is the amount of force you can put forth with your muscles. It is often
measured by how much weight you can lift. People with strength have fewer problems with
 backaches and can carry out their daily tasks efficiently. Sample Activity: Push-up Curl-up Flex
arm half.
3. Muscular Endurance - is the ability to use the muscles, which are attached to the bones, many
times without getting tired. People with good muscular endurance are likely to have better
posture, have fewer back problems, and be better able to resist fatigue than people who lack
muscular endurance. Sample Activity: Long distance Run 3 minutes step test Bicep Curls.
4. Flexibility - is the ability to use your joints fully. You are flexible when the muscles are long
enough and the joints are free enough to allow movement. People with good flexibility have fewer
sore and injured muscles. Stretching before and after activities will help to improve flexibility.
Sample Activity: Human rocker Supine lying leg lift Side lying Knee hug rock
5. Body Composition – refer to the preposition of lean body mass to fat body mass. The percentage
of body weight that is fat compared to other body tissue, such as bone and muscle. People who
have a high percentage of fat are more likely to be ill and have a higher death rate than lean people.
Exercise, and eating the right foods in the proper amounts can improve body composition.

B. Performance Related/Skill Related Fitness – Skill related fitness includes training to improve
speed, agility, balance, coordination, power, and reaction time. It refers to the quality of one’s
movement skills. Skill or performance related fitness involved skills that will enhance one’s
performance in athletic or sport events.
1. Agility- the ability to change the position of your body quickly and to control body
movements Sample Activity: Hexagon Shuttle run Zigzag run
2. Balance - is the ability to keep an upright posture while either standing still or moving?
Good balance in essential in many activities like skating, surfing, skiing, and gymnastics.
2 types of Balance
Static balance- is the ability to maintain ones equilibrium while the body is in motion.
Sample Activity: Bicycling Foam balance beam Using balance board.
Dynamic Balance- is the ability to maintain ones equilibrium while the body is motion.
Sample Activity: Standing Balance Flamingo Stand Lateral Standing Position
3. Coordination – involve the ability to link various moment using your senses together with
your body parts. Is the integration of an eye, hand, and foot movements? This component is
necessary for success in such sports as baseball, softball, tennis, golf, and basketball. Sample
Activity: Paper juggling Hurdles.
4. Power – Is the ability to release maximum force use strength quickly. Is the ability to
perform with strength at a rapid pace? Strength and speed are both involved in power.
Football players, swimmers, shot-putters, discus throwers, and high jumpers are examples
of athletes who typically have a high degree of power. Sample Activity: Standing long jump
Chest pass.
5. Speed – Refer to the ability to perform movements covering a distance in a short period of
time. Speed is a very important factor in many sports and activities. Short runs are used to
evaluate speed. Sample Activity: 40 meter sprint 100 meter run swimming.
6. Reaction Time - is the amount of time it takes to start a movement once your senses signal
the need to move. People with good reaction time can usually start quickly in track and
swimming or react quickly in ping pong or karate.
3 Type of Body Physique
Ectomorph – body type is characterized as lean and small body build with greater surface area
to mass ratio.
Mesomorph – body type mass has a relative predominance of muscle. The bones are usually
large and heavy with massive limbs.
Endomorphic – body types are characterized by a relative predominance of soft roundness and
large digestive viscera.

Body Mass Index (BMI) A high BMI can be an indicator of high body fatness. BMI can be used to
screen for weight categories that may lead to health problems but it is not diagnostic of the
body fatness or health of an individual. Used to broadly categorize a person as underweight,
normal weight, overweight, or obese based on tissue mass (muscle, fat, and bone) and height.
That categorization is the subject of some debate about where on the BMI scale the dividing
lines between categories should be placed.
What is Pulse rate?
Your pulse is your heart rate, or the number of times your heart beats in one minute. Pulse rates
vary from person to person. Your pulse is lower when you are at rest and increases when you
exercise (more oxygen-rich blood is needed by the body when you exercise.) Knowing how to
take your pulse can help you evaluate your exercise program.
How to take your pulse
1. Place the tips of your index, second and third fingers on the palm side of your other wrist
below the base of the thumb. Or place the tips of your index and second fingers on your
lower neck on either side of your windpipe. 2. Press lightly with your fingers until you feel
the blood pulsing beneath your fingers. You may need to move your fingers around slightly
up or down until you feel the pulsing. 3. Use a watch with a second hand, or look at a clock
with a second hand. 4. Count the beats you feel for 10 seconds. Multiply this number by six
to get your heart rate (pulse) per minute. Count your pulse: _____ beats in 10 seconds x 6 =
_____ beats/minute
What is a normal pulse?
Normal heart rates at rest: • Children (ages 6 - 15) 70 – 100 beats per minute • Adults (age 18
and over) 60 – 100 beats per minute what’s a normal resting heart rate?  A normal resting
heart rate for adults ranges from 60 to 100 beats per minute.
Generally, a lower heart rate at rest implies more efficient heart function and better
cardiovascular fitness. For example, a well-trained athlete might have a normal resting heart
rate closer to 40 beats per minute.  To measure your heart rate, simply check your pulse. Place
your index and third fingers on your neck to the side of your windpipe. To check your pulse at
your wrist, place two fingers between the bone and the tendon over your radial artery — which
is located on the thumb side of your wrist.  When you feel your pulse, count the number of
beats in 15 seconds. Multiply this number by four to calculate your beats per minute.  Keep in
mind that many factors can influence heart rate, including: Age • Fitness and activity levels •
Being a smoker • Having cardiovascular disease, high cholesterol or diabetes • Air temperature
• Body position (standing up or lying down, for example) • Emotions • Body size • Medications
Testing Heart Rate When training for fitness, it is important not to put too much strain on the
heart. However, an individual needs the heart rate to increase while exercising to provide more
oxygen and energy for the rest of the body. While the heart rate increases as a result of physical
activity, an overall decrease in target heart rate is possible over time. This means that the heart
is working less to get the necessary nutrients and oxygen to different parts of the body, making
it more efficient. The American Heart Association (AHA) states that the maximum heart rate
during exercise should be roughly equal to 220 bpm minus the age of the person. As the body of
each individual will react to exercise differently, the target heart rate is presented as a range
known as the target heart rate zone. The following table shows the appropriate target heart rate
zone for a range of ages. A person's heart rate should fall within this range when exercising at 50
to 80 percent intensity, also known as exertion.
Recovery Heart Rate Your heart rate recovery zone indicates how exercise affects your heart.
Whether you are an exercise newbie or a seasoned athlete, it is helpful to know how long it
takes your heart to recover from exercise and return to its resting rhythm. You can check it
yourself by recording your heart rate while at rest and after exercise.
Calculating Your Recovery Heart Rate First, take your pulse while you're relaxed. On average,
the resting heart rate is between 60 and 100 beats per minute. Exercise to reach your target
heart rate, which is 60 to 80 percent of 220 minus your age. Once your heart rate is within the
target range, stop exercising and measure your heart rate immediately. Rest for two minutes
and take your pulse again. The difference between the two numbers indicates your recovery
rate zone. A difference of 66, for example, is a healthier recovery rate than 22. Basically, the
faster your heart can return to its resting rate after exercise, the better shape you are in. Your
biological age might even be lower than your chronological age.
HOW TO START YOUR FITNESS PROGRAM
1. Assess your fitness level you probably have some idea of how fit you are. But assessing and
recording baseline fitness scores can give you benchmarks against which to measure your
progress. To assess your aerobic and muscular fitness, flexibility and body composition,
consider recording:  Your pulse rate before and after you walk 1 mile (1.6 kilometers)  How
long it takes to walk 1 mile (1.6 kilometers)  How many pushups you can do at a time  How
far you can reach forward while seated on the floor with your legs in front of you.  Your waist
circumference as measured around your bare abdomen just above your hipbone.  Your body
mass index.
2. Design your fitness program It's easy to say that you'll exercise every day. But you'll need a
plan. As you design your fitness program, keep these points in mind: • Consider your fitness
goals. Are you starting a fitness program to help lose weight? Or do you have another
motivation, such as preparing for a marathon? Having clear goals can help you gauge your
progress. • Create a balanced routine. Most adults should aim for at least 150 minutes of
moderate-intensity aerobic activity — or 75 minutes of vigorous aerobic activity — a week.
Adults also need two or more days of strength training a week. • Go at your own pace. If
you're just beginning to exercise, start cautiously and progress slowly. If you have an injury or
a medical condition, consult your doctor or a physical therapist for help designing a fitness
program that gradually improves your range of motion, strength and endurance. • Build
activity into your daily routine. Finding time to exercise can be a challenge. To make it easier,
schedule time to exercise as you would any other appointment. Plan to watch your favorite
show while walking on the treadmill, or read while riding a stationary bike. • Plan to include
different activities. Different activities (cross-training) can keep exercise boredom at bay.
 Cross-training also reduces your chances of injuring or overusing one specific muscle or joint.
Plan to alternate among activities that emphasize different parts of your body, such as
walking, swimming and strength training. Allow time for recovery. Many people start
exercising with frenzied zeal — working out too long or too intensely — and give up when
their muscles and joints become sore or injured. Plan time between sessions for your body to
rest and recover. • Put it on paper. A written plan may encourage you to stay on track.
3. Assemble your equipment- You'll probably start with athletic shoes. Be sure to pick shoes
designed for the activity you have in mind. If you're planning to invest in exercise equipment,
choose something that's practical, enjoyable and easy to use. You may want to try out certain
types of equipment at a fitness center before investing in your own equipment.
4. Get started now you're ready for action. As you begin your fitness program, keep these tips
in mind: Start slowly and build up gradually. Give yourself plenty of time to warm up and cool
down with easy walking or gentle stretching. Then speed up to a pace you can continue for
five to 10 minutes without getting overly tired. As your stamina improves, gradually increase
the amount of time you exercise. Work your way up to 30 to 60 minutes of exercise most days
of the week.
5. Monitor your progress Retake your personal fitness assessment six weeks after you start your
program and then again every three to six months. You may notice that you need to increase
the amount of time you exercise in order to continue improving. Or you may be pleasantly
surprised to find that you're exercising just the right amount to meet your fitness goals. If you
lose motivation, set new goals or try a new activity. Exercising with a friend or taking a class
at a fitness center may help, too. Starting an exercise program is an important decision. But
it doesn't have to be an overwhelming one. By planning carefully and pacing yourself, you can
establish a healthy habit that lasts a lifetime.