Physical

Physical Fitness
Fitness Test
Test

Jignesh Dhamelia
• Introduction
• Components
• Tests
• Benefits…
• Summary
Fitness incorporates physical & mental health as well as
emotional satisfaction & self-awareness.

Physical fitness is to the human body what fine tuning is to

an engine. It enables us to perform up to our potential.
Fitness can be described as a condition that helps us look,
feel and do our best.

More specifically, it is: "The ability to perform daily tasks

vigorously and alertly, with energy left over for enjoying
leisure-time activities and meeting emergency demands. It is
the ability to endure, to bear up, to withstand stress, to
carry on in circumstances where an unfit person could not
continue, and is a major basis for good health and well-
being."
• Physical fitness involves the performance of the heart and
lungs, and the muscles of the body. And, since what we do
with our bodies also affects what we can do with our minds,
fitness influences to some degree qualities such as mental
alertness and emotional stability.

• As you undertake your fitness program, it's important to

remember that fitness is an individual quality that varies
from person to person. It is influenced by age, sex,
heredity, personal habits, exercise and eating practices.
You can't do anything about the first three factors.
However, it is within your power to change and improve the
others where needed.

• Physical Fitness: It is the ability to carry out daily routine

physical activity without being unduly tired and have ample
energy to face emergency tasks as and when arise.
Components of physical fitness

• The components of physical fitness are:

1) Health related
2) Skill related
 Cardio-respiratory endurance

Muscular strength Muscular endurance

Health related
components

Body composition flexibility

Health related…
• Health Related components: Those factors that
are related to how well the systems of your body
work
– Cardiovascular and respiratory Fitness: The ability of
the circulatory system (heart and blood vessels) and
respiratory system to supply oxygen to working muscles
during exercise.
– Body Composition: The relative percentage of body fat
compared to lean body mass (muscle, bone, water,etc)
– Flexibility: The range of movement possible at various
joints.
– Muscular strength: The amount of force that can be
produced by a single contraction of a muscle
– Muscular endurance: The ability of a muscle group to
continue muscle movement over a length of time.
 Speed

power
Agility

Skill related
components

Reaction time Balance

Coordination
Skill Related Components:
Those aspects of fitness which form the basis for successful
sports participation.

– Speed: The ability to move quickly from one point to another

– Agility: The ability of the body to change direction quickly

– Balance: The ability to maintain an upright posture while still

or moving

– Coordination: Integration with hand and/or foot movements

with the input of the senses.

– Reaction Time: Amount of time it takes to get moving.

– Power: The ability to do strength work at an explosive pace.

 Health related…
Cardiorespiratory endurance… is the corner stone to
complete health and the fitness gateway to
improving your other fitness levels.
Cardiorespiratory endurance  is defined as the
ability of the heart to get oxygen rich blood to
the required working muscles.
It is the physical ability to maintain a steady pace of
exercise without reaching an high level of fatigue
and tiredness. The composition of cardiovascular
endurance also includes the capacity that the body
and heart have of removing CO2 from the muscles
and expel via the lungs.
Jogging, swimming, cycling, walking and aerobics.
 Health related…
Muscular strength…is measured by the
maximum amount of strength, or weight
that a muscle or muscle group can lift and
exert in a single effort. Of the 5
components of physical fitness, Muscular
strength is directly related to the amount
and type of exercise and workouts that
the body undergoes. Weight training or
strength training are the only methods of
increasing muscle mass.
 Health related…
Muscular Endurance is the ability of
the person to perform movement of
moderate (Sub-maximum)
contractions over prolonged period of
time under conditions of fatigue or
tiredness. It is the product of all
psychic and physical energy of human
body.
 Health related…
Flexibility is a part of the major components of
physical fitness with more importance then is
sometimes believed. Not all people have the same
flexibility requirements depending on whether you
are an athlete or not and the various sporting
disciplines that are practiced. But everyone needs
a degree of flexibility to be able to cope with
daily lives and activities. So, flexibility in its
purest form is defined as the ability to move
your body joints and articulations through their
full range of motion.
 Health related…
The body composition looks at the ratio of fat in
the body compared to the overall levels of lean
body mass. When the body fat mass ratio is high
you are considered over weight or even obese.
This high fat content ratio is a sign of a higher
propensity to develop coronary heart disease,
diabetes, joint and back pains, arthritis and
injuries due to inactivity. There is  a direct link in
the speed of adding pounds of fat to the lack of
physical exercise and reducing the fat ratio both
by diet changes, nutrition quality and regular
physical exercise are key.
 Health related…
Cardiorespiratory endurance test…
A person’s aerobic fitness level is dependent upon the
amount of oxygen which can be transported by body
to the working muscle, and the efficiency of the
muscle to use that oxygen.
The best test for aerobic fitness is maximum oxygen
uptake(vo2 max) test.
The aerobic fitness tests can be divided into…
• Maximal test
• Submaximal test
Maximal test:
1. 20 mtr shuttle run
2. Max oxygen consumption test
3. Run test for set time or distance
Submaximal test:
1. Cycle test : Astrand bicycle ergometer
2. Step test
3. Walk test: Rock port walk test
2 kms walk test
Muscular strength…is the ability of a muscle
to expert or release force by contraction
enabling a person to overcome resistance
or to act against resistance.

Types of contraction:
Static or isometric
Dynamic or isotonic
How to test muscular strength…?

• Weight lifting
• Vertical jump test
• Isometric test
• Computer assisted electromechanical testing.
• Standing long jump test.
• Callisthenic-type strength test.
Muscular Endurance: This is the quality that enables a person to
sustain localized muscle group activities for the extended period
of time.

How to test muscular endurance…?

• Dynamometers
• Constant resistance and variable resistance mode
• Isokinetic endurance test
• Calisthenic type endurance test:
Chin ups
Sit- ups
How to test flexibility…?
• Modified sit and reach test
• Shoulder and wrist elevation test
• Shoulder rotation test
• Static ankle flexibility test
 Body composition…
Body composition refers to the make-up of the body in
terms of lean tissue mass (inc. muscle, bone, tendons
and ligaments) and fat tissue mass. In simple terms,
body composition is all about our muscle/fat ratio, or
our body fat percentage. A healthy muscle-to-fat ratio
is a common (but not exclusive) indicator of fitness. A
healthy body-fat percentage range for women is about
15-25 percent. For men, body fat should be in the
approximate range 10-20 percent.

The more lean muscle tissue you have on your body, the
more calories you burn while at rest. This is because
muscle mass is more metabolically active (uses up more
calories) that stored body fat. People with a higher
muscle-to-fat ratio (lower body fat percentage) tend
to have more efficient systems and a higher fitness
level.
How to Test Your Body Composition (Fat)?

There are various methods of measuring body fat.

These include:
• underwater weighing;
• measuring skin-fold thickness with calipers;
• bioelectrical impedance.
• Alternatively, for a quick test, check your body
mass index. If it falls outside the healthy range
(19-24.9), chances are you have excess fat and
your body composition needs improving.
 Skill related components and
tests…
Speed: Speed is the ability of a
person to execute motor
movements with high speed in
the shortest period of time.
It is equal to the distance
covered per unit of time. the
element of speed is involved in
most of the athletic skills
such as in sprint running, some
skills of soccer, basketball 
etc.
Test: sprint test
Skill related components and
tests…
Agility : Agility is the ability of a person to
change positions in space or to change
directions quickly and effectively e.g.
football player quickly changes direction or
giving dodge to opponent, hurdle crossing
over the barrier or hurdles, zig-zag running,
etc.
Test: Illinois agility run
Skill related components and
tests…
Balance: Balance is the ability of a person
to control human body or to maintain
equilibrium under static and dynamic
conditions e.g. hand stand, skating,
skiing, catching a fly in baseball, etc.
Test: Balancing on a beam
Skill related components and
tests…
Reaction time: is the time it takes for a
person to respond to a signal.
For e.g., sprinters need to have fast reaction
times in response to the starter’s pistol.
If they are slow to respond they will have a
bad start and are very unlikely to win the
race.
Skill related components and
tests…

Coordination: is the ability to perform

complex motor skills.
Eg. Running while throwing, passing,
catching a ball requires a lot of
coordination.
Test: Juggling, balancing ball, etc.
Skill related components and
tests…
Power: Power is the ability of muscle to release
maximum force in the shortest period of time. It
is equal to force multiplied by speed. It is the
combination of strength and speed. Speed and
force must be combined for effective
performance in activities like baseball throw,
jumps for height, football kick, boxing punch etc.
Test: Vertical jump test
Standing long jump test
Here are some of the specific walking / running endurance
tests:

• Endurance Run / Walk (1 mile)

• 1000m (1km) Run Test
• APFT 2 Mile Run Test
• PRT 1.5 mile run test
• Marine PFT 3-Mile Run and 3km Run Test
• Cooper 12 minute test
• 6 Minute Run Test
• 6 minute Walk Test
• Half Mile Walk
• Balke Test (15 minute run)
• Rockport Walk Test
• 800 meter run test
• 2 km Walk Test
• Miller 20m Test
 What is Health?
What Is Physical Fitness?

Health is a state of complete physical, mental and social well-being

and not merely the absence of disease or infirmity.

The definition of
You don't have to build
physical fitness
muscles to this point
might vary by
to be physically fit.
individual but most
Physical fitness is

 
experts agree that
much more than
there are five basic
muscle building and
components of 
                               involves everything
physical fitness
from cardio
which involve your
     respiratory fitness
heart, lungs,
to being more
strength, endurance,
flexible.
and agility or
flexibility.
 Short term benefits from regular
exercise
• Physical activity has a relaxation effect and can
improve sleep as well as reduce mental stress and
raze energy levels.
•  Depending on the selection and variety of physical
activity and sports, it can provide daily variety, fun,
develop the sense of competitiveness as well as open
up to a new social environment.  
• Actually tackling physical activity will give a sense of
achievement and self satisfaction of taking person
health into your own hands.  
• Will develop short term satisfaction and motivation
to achieve longer term health goals. As well, the
first results of an exercise plan and aerobic or
stretching routine can be felt very early on.
 Long term benefits from
regular exercise
•  Lower the Risk of Heart Disease and heart attack.  
• Significantly decrease the risk of high blood pressure.
though high blood pressure also is regulated by nutrient and
food intake.  
• Low level s of bad cholesterol and reduce the risk of
clogged arteries.  
• Will raise the levels of endorphin in the body that promotes
a healthy sex life.  
• Decreases Risk of certain types of cancers such as colon
cancer.  
• Will reduce the risks of joint pains and arthritis.  
• Reduce decalcification of the bones.  
• Improve your metabolism and strengthen the immune
system
THANK YOU!!!