Physical Fitness

PHYSICAL FITNESS
A combination of medical fitness (body

soundness) and dynamic fitness (capacity for
action). A physically fit person is free from
disease and can move and perform efficiently.
Medical fitness and dynamic fitness usually go

together, but it is possible to possess one without
the other. Many people who are medically sound
may also be weak and unable to endure
strenuous physical exertion.
The ability of an individual to perform one’s
daily activities efficiently without undue
fatigue, reduce the risk of health problems and
with extra “reserve” in case of emergency
IMPORTANCE OF
PHYSICAL FITNESS
Through regular exercise, physical
fitness helps the individual:
1. In the proper growth of young bones and muscles;
2. Improve the ability to avoid and recover from
illnesses and accidents;
3. Improve posture and appearance by strengthening
muscles that support the body;
4. Minimize stress response;
5. Maintain proper body weight;
6. Prevent heart ailment;
7. Improve organic functions;
8. Delay the aging process
9. Feel good and younger as a human being and
10.Experience joy of participation in any recreational or
sports activities.
PRINCIPLES OF
PHYSICAL FITNESS
Physical Fitness is a personal responsibility. Few individuals
other than athletes and military personnel are actually
required to participate in organized fitness programs. Most
people are physically unfit simply because they do not get
enough exercise. May do not take time to exercise, and
others try to stay fit with only light, infrequent activity.
A person’s physical fitness is determined by such factors as

age, heredity and behavior. Although many people cannot
control their age or heredity, their behavior can help them
become physically fit and stay that way. Individuals vary
greatly in their capacity for physical fitness, but almost
anyone can improve by exercise regularly.
COMPONENTS OF
PHYSICAL FITNESS
Health-Related Components
Cardio-respiratory Endurance – the
ability of the heart and lungs to
function efficiently and effectively over
a prolonged period of time.
Muscular Strength – the ability of

muscle group to contract against a
resistance.
Muscular Endurance – the ability to

continue selected muscle group
movements for a prolonged period of
time.
Flexibility – the functional capacity of a

joint to move through a normal range of
motion. The muscular system is also
involved.
Body Composition – one of the newer attributes
in physical fitness components. It refers to the
relative distribution of lean and fat body tissues.
Skill-Related Fitness
Balance – it involves vision,
reflexes, and the skeletal muscular
system which provides the
maintenance of equilibrium.
Coordination – it is the ability to
integrate the senses with muscles
so as to produce accurate, smooth,
and harmonious body movement.
Agility – it is the capacity to
change the direction of the body
quickly and effectively.
Speed – it is the ability to move
one’s body from one point to
another in the shortest possible
time.
Power – sometimes confused with strength.
Speed of contraction, likewise, is the basic
ingredient which, when combined with strength,
provides and explosive type of movement.
Reaction Time – the time required to respond or

initiate a movement as a result of a given
stimulus.
SPECIFIC COMPONENTS OF
PHYSICAL FITNESS
Organic Vigor – the soundness of the heart and
lungs which contributes to the ability to resist
disease.
Endurance – the ability to sustain long continued
contractions where a number a number of muscle
groups are used; the capacity to bear or last long in
a certain task without undue fatigue.
Strength – the capacity to sustain the application of
force without yielding or breaking; the ability of the
muscles to exert efforts against resistance.
Power – the ability of the muscles to release a
maximum force in the shortest period of time.
Flexibility – the quality of plasticity, which gives the
ability to do a wide range of movement.
Agility – the ability of the individual to change
direction or position in space with quickness and
lightness of movement while maintaining dynamic
balance.
Balance – the ability to control organic equipment
neuro-muscularly; a state of equilibrium.
Speed – the ability to make successive movements
of the same kind in the shortest period of time.
Coordination – the ability to integrate the body
parts to produce smooth motion
PHYSICAL WELLNESS
The positive state of well-being and capability of
an individual to design personal fitness programs
for improving and maintaining optimum levels of
health.
Wellness reflects how one feels about life as well
as one’s ability to function effectively.
BENEFITS OF HEALTH AND
WELLNESS
•Looking Good – regular physical activity is a healthy
lifestyle.
•Feeling Good – people who engage in regular physical
activity feel better.
•Enjoying Life - life is more enjoyable when you
engage in regular physical activity that results in
physical fitness.
•Meeting Emergencies – a fit and active person has the
capacity to help or to assist other people when they
need help.
PHSICAL FITNESS TEST
According to the American Association of Health,

Physical Education, Recreational and Dance
(AAPHERD), Physical Fitness is defined as “a
physical state of well being that allows people to
perform daily task or activities with vigor, reduce
the risk of health problems related to lack of
exercise, and establish a fitness base for
participation in a variety of physical activities.
PHYSICAL BATTERY TEST
FITNESS
Safety Guidelines:
•Review Medical Consideration

•Warm-up 5-10 minutes before Physical Fitness Test
•Students should not take heavy meals for two
hours before test.
•Students should wear a physical education attire
for the test.
•Before taking the test, students must count their
pulse rate (at rest). Their initial pulse rate must not
be more than 120 beats per minute.
PHYSICAL FITNESS
TEST ITEMS COMPONENTS BEING TESTED
•Standing Long Jump •Leg Strength and Power

•Bent-knee Curl Ups •Abdominal Strength and
Endurance
• Regular Push-up (Males) •Arm Strength and Endurance
•Knee Push-up (Females) •Arm Strength and Endurance
•Shuttle Run •Agility
•Sit and Reach •Trunk Flexibility
•Three Minute Step Test •General Endurance
96 per minute for boys
88 per minute for girls
PHYSICAL EFFICIENCY
INDEX
Duration of the exercise in seconds x 100
5.5 x pulse count for 90 second after exercise
REQUIREMENT
1. Submit on next meeting, July 27, 2019, a
recorded video of a cardio-respiratory
physical fitness. (Group Activity)
Note:
• Students should wear a physical education attire for the
physical fitness test.
• Include in the video your warm-up and cool-down.

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PHYSICAL FITNESS

A combination of medical fitness (body

Medical fitness and dynamic fitness usually go

A person’s physical fitness is determined by such factors as

Muscular Strength – the ability of

Muscular Endurance – the ability to

Flexibility – the functional capacity of a

Reaction Time – the time required to respond or

According to the American Association of Health,

•Review Medical Consideration

•Standing Long Jump •Leg Strength and Power

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