PHYSICAL FITNESS

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GROUP 1:
MARIELLE EBUENGA
CARISSA AUSTRIA
ERICA ESLLER IGNACIO
JANSEN HENRY NUDO
PHYSICAL
FITNESS
 WHAT IS PHYSICAL FITNESS?

• 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.
• Also, 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.
Insert Image

COMPONEN
TS OF
PHYSICAL
FITNESS
 CARDIOVASCULAR ENDURANCE

Cardiovascular endurance is a measure of how

well you can perform large-muscle, dynamic
exercises at moderate to high intensity for an
extended period of time (typically over 20 to
30 minutes). It is a measurement of your
body’s ability to remove carbon dioxide and
pump oxygen-rich blood to your organs. This
makes cardiovascular endurance a direct
indicator of heart function, lung capacity, and
muscle function. If you have high
cardiovascular endurance, you’ll be able to
perform intense exercises and workouts
longer than someone who has low
EXAMPLES OF CARDIOVASCULAR
ENDURANCE
HOW TO MEASURE CARDIOVASCULAR
ENDURANCE?
Cardiovascular endurance involves measuring the amount of oxygen your body uses
during intense exercise. There are two metrics used to provide insight into the health of
your cardiorespiratory system, these are: 

1. METs
2. VO2 MAX
MUSCULAR STRENGTH

• Muscular strength relates to your

ability to move and lift objects. It’s
measured by how much force you can
exert and how much weight you can
lift for a short period of time.
• Examples of exercises that develop
muscular strength and power include
resistance training, such as
weightlifting, bodyweight exercises,
and resistance band exercises.
EXAMPLES OF MUSCULAR STRENGTH
 MUSCULAR
ENDURANCE
 Thomas Swensen, PhD, professor of exercise science and athletic training at Ithaca
College, puts it this way: Having muscular endurance means your muscles are able to
work for a long time.

 "How long can you contract that muscle?" DeAnne Davis Brooks, EdD, CSCS,
certified exercise physiologist, associate professor in the department of kinesiology at
the University of North Carolina Greensboro, and USATF-Level 1 track coach ask this
question.
 MUSCULAR
ENDURANCE
• Muscular endurance is the ability of a muscle or
muscle group to exert force over a prolonged
period of time.

• Unlike cardiovascular endurance, muscular

endurance is focused on just a single muscle or
muscle group and can involve lower-intensity
activities.
EXAMPLES OF MUSCULAR
ENDURANCE
 BODY
COMPOSITION
• Body composition is the term used in the fitness
and health community to refer to the percentage
of fat, water, bone, muscle, skin, and other lean
tissues that make up the body. A healthier body
composition is a higher percentage of lean tissue
and a lower percentage of body fat.  While
having a poor body composition has many
negative physical and psychological effects.

• Body composition is measured using tools to

estimate your body fat percentage. The ways to
measure body composition vary. Some are more
accessible but may be less accurate, while others
may be harder to access and more accurate. 
HERE ARE DIFFERENT WAYS BODY COMPOSITION IS
MEASURED:
• Skinfold Measurement- skinfold measurements use a special type of caliper tool designed
to measure the thickness of a skinfold. It's done by gently pinching the skin and fat under
the skin on several body parts. Skinfold measurements are usually done on the following:
 Stomach
 Side of the torso
 Chest
 Upper thigh
 Beneath the shoulder blade
 Hip
 Triceps or upper arms 
• Body Circumference- body circumference or waist circumference measurements are a
simple and easy way to estimate body fat. It uses a tape measure to see how wide around
specific body parts are. Circumference is often assessed on body parts like:
• Waist
• Arms
• Chest
• Thighs
• Hips

• Dual Energy X-ray Absorptiometry- the dual energy X-ray absorptiometry scan,
known as a DEXA scan, uses low-energy X-rays to accurately measure the weight of:
• Bone
• Muscle
• Body fat.
• Hydrostatic weighing- hydrostatic weighing measures the water displacement when
someone is fully submerged in water. Because fat floats and lean tissues sink in water,
the leaner body mass you have, the heavier you’ll be under water.

• Bioimpedance Analysis- A bioimpedance analysis (BIA) uses a painless, low-energy

electrical current to assess fat mass, muscle mass, and hydration (water mass). Muscle
contains more water than fat, so it conducts the energy current better than fat. Fat
tissue impedes the movement of the current. The BIA scanner can assess body
composition based on how the energy moves through the body.

OTHER METHODS
• BodPod- uses air displacement to determine body composition.
• Magnetic resonance imaging (MRI)- uses strong magnetic currents to generate an
image.
• Computed tomography (CT) scan- uses X-rays and a computer to generate an
image.
Skinfold Measurement Body Circumference Dual Energy X-ray Absorptiometry

Hydrostatic Weighing Bioimpedance Analysis (BIA)

FLEXIBILITY
• Flexibility allows your body to move through a
range of motion.
• Flexibility is the ability of the muscles,
ligaments, and tendons to elongate through the
ROM.
• Working to become more flexible has many
benefits aside from improving range of motion,
such as reducing fatigue and improving overall
well-being.
• Poor flexibility can impact your health and
well-being in several ways. You may experience
muscle fatigue, stress on your muscles, and
inadequate joint health.
EXAMPLES OF FLEXIBILITY
 PRINCIPLE
S OF
EXERCISE
IN
PHYSICAL
FITNESS
2
0
 PRINCIPLE OF
SPECIFICITY
-The principle of specificity states that sports training should
be relevant and appropriate to the sport for which the
individual is training in order to produce the desired effect. It
does not necessarily follow that a good runner is a good
swimmer.
 PRINCIPLE OF
OVERLOAD
-Overload is any training stimulus above what the
body/individual is currently used to doing. Muscles made to
contract repetitively at levels of performance which strains the
limits of capacity respond by hypertrophy.
 PRINCIPLE OF
-Exercise must be done at regular intervals and be consistent. You
REGULARITY
can’t hoard physical fitness. At least three balanced workouts a week
are necessary to maintain a desirable level of fitness.

 PRINCIPLE OF
-Increase the intensity, frequency and/or duration of activity over
PROGRESSION
periods of time in order to improve.  gradually increasing the load and
the stress on the body.
PHILIPPINE PHYSICAL
FITNESS TEST
WHAT IS PHYSICAL FITNESS?
 Physical fitness is a state of health and well-being in which someone is
able to perform physical activity and maintain a healthy lifestyle.

 Physical fitness is the ability to perform physical activity with vigor

and alertness without being overly tired.
WHAT IS PHYSICAL FITNESS TEST?
-The PFT (Physical Fitness Test) is a set of measures designed to
determine a student’s level of physical fitness. It is intended to test two
categories of physical fitness commonly referred to as “health-related”
and “skill-related.
TWO COMPONENTS OF PHYSICAL
• Health-related components- refers to those physical attributes which
FITNESS
enable a person to cope with the requirements of daily living such as:
• Cardio-vascular endurance or stamina
• Muscular strength
• Muscular endurance
• Flexibility
• Body composition.
Skill-related components- are physical abilities that show potential for
good performance in certain skills (usually in sports) like:
• Running speed
• Agility
• Reaction time or quickness
• Balance
• Coordination
• Power
VALUES OF EXERCISE AND PHYSICAL
FITNESS
 Exercise and physical activity are good for just about everyone,
including older adults. No matter your health and physical abilities,
you can gain a lot by staying active. In fact, studies show that
“taking it easy” is risky. Research has shown that exercise is not
only good for your physical health, it also supports emotional and
mental health. Lack of physical activity also can lead to more visits
to the doctor, more hospitalizations, and more use of medicines for
a variety of illnesses.
One of the negative lifestyle is what we call
Sedentary Lifestyle. A Sedentary lifestyle
is defined by behavior that involves sitting,
reclining, or laying down six hours or more
daily while having an energy outlay.
Sedentary behavior generally describes a
lifestyle that predominantly doesn’t meet
any physical activity guidelines while
spending most of the time in a state of
lowest energy expenditure like you would
during sitting or lying down, in other word
couch potatoing.
To avoid that, EXERCISE can benefit a wide range of areas of your life, staying active can
help you:
 Have more energy to do the things you want to do and reduce fatigue
 Improve your balance and lower risk of  falls and injuries from falls.
 Manage and prevent some diseases like arthritis, heart disease, stroke, type 2 diabetes,
osteoporosis, and 8 types of cancer, including breast and colon cancer
 Reach or maintain a healthy weight and reduce risk of excessive weight gain.
 Control your blood pressure. 
 Possibly improve or maintain some aspects of cognitive function, such as your ability
to shift quickly between tasks or plan an activity.
 Reduce feelings of depression and stress, while improving your mood and overall
emotional well-being
 Increase your energy level
 Improve sleep
FACTORS THAT INFLUENCE FITNESS
1. STRESS AND TENSION
- Stress and tension reduce a person's psychological strength due to a negative impact on
fitness. Depression, anxiety, and sometimes severe mental illness are brought on by stress and
tension.
2. REGULAR EXERCISE
- One of the key elements that affects your fitness is regular exercise. It simply indicates that
your fitness can be increased if you work out every day. Fitness will deteriorate if activities
are not done every day.
3. HEREDITARY
- As it determines an individual's structure, it has a significant impact on physical fitness as
well. We are well aware that inheritance also plays a role in the development of both fast and
slow twitch fibers (red and white) also depends on hereditary. The percentage of red fiber will
determine how much endurance a person has, whereas the percentage of rapid twitch fiber
will determine how much speed a person has. It follows that heredity has an impact on
physical fitness.
4. STANDARD OF LIVING
- An individual's level of physical fitness is indirectly influenced by their standard of living.
People with poorer standards of living tend to be less physically fit because they are less
aware of the advantages of exercise.
5. DIET
- A healthy diet not only aids in preserving physical fitness but also raises the level of fitness,
just like the other elements that influence it. On the other side, it will have a negative effect if
the proper diet is not maintained. Additionally, if the diet is not followed in accordance with
what the body needs, the degree of physical fitness will decrease.
6. AGE
- Age is one of the key factors that affects physical fitness, just like heredity. Due to
immaturity, physical fitness levels are low in early age. Adulthood is when physical fitness
reaches its peak since we are considerably more conscious of its benefits. Later, as people
age, their level of physical fitness decreases as their muscles and ligaments become less able
to withstand increased strain. Additionally, because we don't pay attention to what we eat, our
bones weaken with age, which has a detrimental impact on our physical fitness in our older
7. INTOXICATION
- Drug and alcohol intoxication both have a negative impact on your physical fitness. It
specifically has a negative impact on the person's coordination skills. Intoxication
causes a person to become unsteady and lose control of his neurological system, which
also causes him to lose self-control, self-respect, and become arrogant.
 1. Stress and
Tension
2. Regular
Exercise 5. Diet

3. Hereditary
6. Age

7. Intoxication
4. Standard of Living