PATHFIT

LESSON 2: PHYSICAL FITNESS AND TESTING 8. FITT

Definition of terms: F = Frequency of training, how often
Physical Fitness I = Intensity of training, how hard
- The ability to carry out daily tasks and T = Type of training, kind of activity
routine physical activities without
T = Time of training (duration), how long
fatigue
Physical Fitness and Testing
COMPONENTS OF PHYSICAL FITNESS AND
- Also known as Fitness Assessment
ITS TEST ASSESSMENTS
- Series of tests that measures and
monitors students’ physical fitness A. HEALTH-RELATED
level. 1. Body Composition
- the percentage of fat, bone, and muscle
PRINCIPLES OF PHYSICAL FITNESS
in your body
1. INDIVIDUALISATION - common methods to assess body
- Exercise should be specific to the composition:
individual completing the training. • Anthropometric
2. OVERLOAD • Skinfold assessment
- Exercise should overload the body • Body Mass Index
in order for a positive adaptation to - FITNESS TEST
occur. • Body Mass Index
- For the body to adapt it needs to - calculates the ratio of a
be overloaded. This means it needs person’s weight to their
to be placed under greater stress height
than it is accustomed to. - BMI = weight/(height X
- This is accomplished by using the height)
F.I.T.T principle to make the body do 2. Muscular Endurance
more than it has done before. - ability of the muscles to perform
3. PROGRESSIVE repetitive tasks without fatigue
- For the body to keep adapting to - your ability to hold a position for a long
exercise the stress it is placed under time—or to push, pull, or lift an object
should progressively increase. many times
- stress can be gradually increased - FITNESS TEST
using the F.I.T.T principle. • Push-ups
4. RECOVERY - exercises to strengthen your
- adaptation to physical activity arms and chest muscles.
occurs gradually and naturally, but - a conditioning exercise
time must be allowed for the performed in a prone
generate and build. position by raising and
5. REVERSIBILITY lowering the body with the
- all gains due too exercise will be straightening and bending of
lost if one does not continue to the arms while keeping the
exercise. back straight and supporting
6. SPECIFICITY the body on the hands and
- training should be relevant and toes.
appropriate to the individuals need
in order to produce effective result. 3. Muscular Strength
7. VARIATION - the ability of your muscles to perform
- training programs varies in contractions for extended periods of
intensity, duration, volume and time
other important aspects of practice.
- amount of force you can put out or the - integration of eye, hand and foot
amount of weight you can lift movements
- FITNESS TEST - FITNESS TEST
• Lifting weights • Juggling
• Planks - a physical human skill
4. Cardiovascular Endurance involving the movement of
- ability of the circulatory and an objects, usually through
respiratory systems to supply oxygen to the air ot measure
skeletal muscles during sustained coordination.
physical activity 4. Power
- FITNESS TEST - the ability to used muscle strength
• 3 minutes step test quickly
- It assesses your fitness level - the ability to exert a maximal force in as
based on how quickly your short a time as possible
heart rate recovers after - FITNESS TEST
exercise. • Standing Long Jump
5. Flexibility - measures an athlete's
- the ability of a joint or series of joints explosive leg power and
to move through an unrestricted, pain horizontal jumping ability.
free range of motion 5. Reaction Time
- FITNESS TEST - the time taken for you to initiate an
• Zipper Test action or movement in response to a
- It measures how mobile and stimuli
flexible your upper arms and - the time between the onset of the
shoulder joints are stimulus and the initiation of the
response.
B. SKILL-RELATED - FITNESS TEST
1. Agility • Stork Balance
- ability to move quickly and easily - test requires to stand on one
under control and maintaining speed, leg, up on the ball of the
balance and power foot, for as long as possible.
- THREE main components: 6. Speed
- Core Strength - the ability to move all or part of the
- Balance body quickly
- Flexibility - the rate at which someone can perform
- FITNESS TEST a movement or cover a distance
• Hexagon Agility Test - FITNESS TEST
- test involves quickly jumping • 40 meters sprint
in and out of a hexagon - the test involves running a
shape. single maximum sprint over
2. Balance 40 meters, with the time
- the ability to stay upright or stay in recorded.
control of body movement
- ability to maintain the equilibrium
- FITNESS TEST
• Stork Balance
- test requires to stand on one
leg, up on the ball of the
foot, for as long as possible.
3. Coordination
- the ability to execute a sequence of
movements smoothly and accurately
repeatedly
EXERCISES 6. Russian Twist

1. Burpees

7. Bicycle Crunches

2. Lunges

3. Tuck jumps 8. Front Plank

4. Leg Lifts (not sure)

9. Mountain Climbers

10. Squat Jumps

5. Dumbbell Shoulder Squats