Physical Fitness and its components

Physical Fitness is the ability of an individual to accomplish daily task effectively and efficiently
and without undue fatigue and still has an ample energy to meet unforeseen emergencies.
Physical Fitness is the ability to meet the ordinary as well as the unusual demands of daily life
safely and effectively without being overly fatigued and still have energy left for leisure and
recreational activities of life.

Two major components of Physical Fitness

Health-Related Fitness is the typified by an ability to perform daily activities with vigor and is
related to a low risk chronic disease. It is directly associated with good health. Health –related fitness
is characterized by moderate and regular physical activity. It is generally designed for the masses that
are generally unwilling to exercise at high intensities. Health-related fitness activities can be integrated
into regular activities that are often characterized as lifetime activities.

Skill-Related Fitness (Sports/Motor skills) is more associated with performance. People who
possess them find it easy to achieve high levels of performance in minor skills, such as those required
in sports and in specific types of jobs. Skill-related fitness includes the health related components, but
includes additional components that are somewhat related to generic factors. Skill-related fitness is
the right choice for people who want to perform at a high level, but it is less acceptable for the
majority people because it requires training and exercising at high intensities.
a.1. Physical Fitness Test (PFT)
Fitness tests, often referred to as fitness evaluations or fitness assessments, include a series
of measurements that help determine the health status and physical fitness of an individual.
 to determine current health conditions, risks or limitations
 to learn about past injuries or surgeries
 to assess current fitness level
 to identify fitness goals, interests and motivation for exercising
 to identify appropriate training options
 to establish methods to track progress and evaluate program success
 to create a one-on-one relationship and establish appropriate expectations for both the
athlete and the trainer

a.2 The Components of Physical Fitness

a.2.1. Health Related

Body Composition. The relative percentage of muscle, fat, and other tissues of which
the body is composed. A fit person has relatively low, but not too low, percentage of body fat
(body fatness).

Muscular strength. The ability to exert an external force or to lift a heavy weight. A fit
person can do work or play that involves in exerting force, such as lifting or controlling one’s
own body weight.
Muscular endurance. The ability of the muscles to repeatedly exert themselves. A fit
person can repeat movements in a long period without undue fatigue.
Flexibility. The range of motion available in a joint. It is affected by muscle length, joint
structure, and other factors. A fit person can move the body joints through full range of motion
in work and in play.
Cardiovascular Endurance. The ability of the heart, blood vessels, blood and respiratory
system to supply fuel, especially oxygenated blood, to the muscles and the ability of the
muscles to utilized fuel to allow sustained exercise. A fit person can persist in physical activity
for relatively long periods without undue stress.

1. Body composition (BMI) – Refers to the measurement of one’s weight relative to his/her weight. By
knowing your BMI, you will know whether you are underweight, normal weight, overweight, or obese.

Formula for computing Body Mass Index (BMI)

 Body Mass (in Kilograms)
Height2 (in meter squared)

Example:
50kg = 50kg = 34.72 (Obese)
1.20 m² 1.44 m

Standard:
Less than 15 Starvations
15.0-18.5 Underweight
18.6-24.9 Normal weight
25.0-29.9 Overweight
30.0-40 Obese
Greater than 40 Morbidly Obese

Skin fold Test - The pinches folds of skin at specific areas on a person's body. Only a specialist trained
to administer this test. Skin fold Caliper to measure the thickness of each fold of the skin. It is used to
calculate what portion of a person's body is fat.

Waist to Hip Ratio (WHR) - Measure the waist at the narrowest point and hip at the widest (around
the buttocks)
Waist size divide hip size. An Individual has a healthful body composition if he/she falls below 0.90.

2. Abdominal strength – this test will be used to measure your muscular endurance, strength and flexibility.
 Curl-ups
Purpose, Procedure, Scoring, Materials needed:
Purpose:
This activity measures the strength and endurance of the abdominal muscles.
Facility:
 Any vacant room
 Exercise mats
Procedure:
For the students;
a. Do some warm up and stretching activities before taking the test.
b. Lies on the mat, knees bent with heels about six inches from the buttocks. Feet
slightly apart, and held down firmly by your partner.
c. With elbow straight, place your hands on your knees and hold yourself up by
holding your knees firmly.
d. Lower yourself slowly until the tips of your middle fingers are about an inch from
the tops of your knees.
e. Raise yourself until you assume the starting position without resting, repeat the
movement as many times as you can.
f. Perform slowly at a rate of one second going down and one second going up.

For the teacher/tester;

a. Call out the cadence by using stopwatch or counting “one thousand and
one, one thousand and two, for one complete curl-up.
b. Avoid applying too much pressure when holding the feet of the
performer.
c. Stop when the student completes 40 curl ups for females and 50 curl-ups
for males.

Poor form:
1. Not touching the mark or not raising the shoulders two inches off the
floor during the starting position.
2. Shoulders do not touch the mat; and
3. Head touches the mat
3.. Flexibility

 Sit and Reach

Purpose, Procedure, Scoring, Materials needed

The basic outline of the sit and reach test is described below. Some of the more popular
variations are described in more detail above.

 equipment required: sit and reach box (or alternatively a ruler can be used, and a step or box).
 procedure: This test involves sitting on the floor with legs stretched out straight ahead. Shoes
should be removed. The soles of the feet are placed flat against the box. Both knees should be
locked and pressed flat to the floor - the tester may assist by holding them down. With the palms
facing downwards, and the hands on top of each other or side by side, the subject reaches forward
along the measuring line as far as possible. Ensure that the hands remain at the same level, not one
reaching further forward than the other. After some practice reaches, the subject reaches out and
holds that position for at one-two seconds while the distance is recorded. Make sure there are no
jerky movements. See also video demonstrations of the Sit and Reach Test.
 scoring: The score is recorded to the nearest centimeter or half inch as the distance reached by the
hand. Some test versions use the level of the feet as the zero mark, while others have the zero
mark 9 inches before the feet. There is also the modified sit and reach test which adjusts the zero
mark depending on the arm and leg length of the subject. There are some norms for the sit and
reach test and also examples of some actual athlete results.

3.. Arm Power

 Push-ups
Purpose, Procedure, Scoring, Materials needed

Technique

Men should use the standard "military style" push-up position with only the hands and the toes
touching the floor in the starting position. Women have the additional option of using the "bent knee"
position. To do this, kneel on the floor, hands on either side of the chest and keep your back straight.
Lower the chest down towards the floor, always to the same level each time, either till your elbows are
at right angles or your chest touches the ground.

5. Cardiovascular Endurance
Beep Test
Purpose, Procedure, Scoring, Materials needed
20-meter Multistage Fitness Test (Beep Test) Instructions
The 20-meter multistage fitness test (MSFT) is a commonly used maximal running aerobic fitness
test. It is also known as the 20-meter shuttle run test, beep or bleep test among other names. For
more information on this test, see the complete guide to the bleep / beep test.
• equipment required: Flat, non-slip surface, marking cones, 20m measuring tape, beep test audio,
music player, recording sheets.
• procedure: This test involves continuous running between two lines 20m apart in time to recorded
beeps. For this reason, the test is also often called the 'beep' or 'bleep' test. The participants stand
behind one of the lines facing the second line, and begin running when instructed by the recording.
The speed at the start is quite slow. The subject continues running between the two lines, turning
when signaled by the recorded beeps. After about one minute, a sound indicates an increase in speed,
and the beeps will be closer together. This continues each minute (level). If the line is reached before
the beep sounds, the subject must wait until the beep sounds before continuing. If the line is not
reached before the beep sounds, the subject is given a warning and must continue to run to the line,
then turn and try to catch up with the pace within two more ‘beeps’. The test is stopped if the subject
fails to reach the line (within 2 meters) for two consecutive ends after a warning.

scoring: The athlete's score is the level and number of shuttles (20m) reached before they were unable to
keep up with the recording. Record the last level completed (not necessarily the level stopped at). This norms
table below is based on personal experience, and gives you a very rough idea of what level score would be
expected for adults, using the standard Australian beep test version. There is a more detailed table of norms
for the beep test. This level score can be converted to a VO2max equivalent score using this calculator. You
may also wish to download the Beep Test Recording Sheet

The Components of Physical Fitness

b.1.2. Skill-Related
Speed. The ability to perform a movement in a short period of time. A runner on a tract
team or a wide receiver on a football team needs good foot and leg speed.
Reaction time. The time elapsed between stimulation and the beginning of the reaction
to that stimulation. Driving a racing car and starting a sprint race require good reaction time.
Agility. The ability to rapidly and accurately change the direction of the movement of
the entire body in space. Skiing and wrestling are good examples of activities that require
exceptional agility.
Balance. The maintenance of equilibrium while stationary or moving. Water skiing,
performing on the balance beam, or working as a riveter on a high-rise building are activities
that require exceptional balance.
Coordination. The ability to use the senses with the body parts to perform tasks and
accurately. Juggling, hitting the golf ball, bating a baseball, or kicking a ball are examples of
activities requiring good coordination.
Power. The ability to transfer energy into force at a fast rate. Throwing the ‘’discuss’’
and putting the shot are activities that require considerable power.

1. Agility
•Illinois Agility Run Test
Procedure, Scoring, Materials needed
Testing and measurement are the means of collecting information upon which subsequent
performance evaluations and decisions are made but in the analysis we need to bear in mind the
factors that may influence the results.
Objective
The objective of the Illinois Agility Run Test (Getchell 1979)[2]is to monitor the development of
the athlete's agility.
Required Resources
To undertake this test, you will require:
• Flat non-slip surface
• 8 cones
• Stopwatch
• Assistant
How to conduct the test?
This test requires the athlete to run the red line route in the diagram below as fast as possible.

The athlete warms up for 10 minutes

• The assistance sets up the course as detailed in the diagram
• The athlete lies face down on the floor at the “Start” cone
• The assistant gives the command “GO” and starts the stopwatch.
• The athlete jumps to his/her feet and negotiates the course around the cones
following the red line route shown in the diagram to the finish
• The assistant stops the stopwatch and records the time when the athlete passes the
“Finish” cone.
2. Speed

 25 Meter Dash

Sprint or speed tests can be performed over varying distances, depending on the factors being tested and
the relevance to the sport. The 25 Meter Sprint is part of the International Physical Fitness Test, and their
protocol is listed here.

 purpose: The aim of this test is to determine acceleration and speed.

 equipment required: measuring tape or marked track, stopwatch, cone markers, flat and clear surface
of at least 70 meters.

 procedure: The test involves running a single maximum sprint over 25 meters, with the time recorded.
A thorough warm up should be given, including some practice starts and accelerations. Start from a
stationary standing position (hands cannot touch the ground), with one foot in front of the other. The
front foot must be behind the starting line. Once the subject is ready and motionless, the starter gives
the instructions "set" then "go". The tester should provide hints for maximizing speed (such as keeping
low, driving hard with the arms and legs) and the participant should be encouraged to not slow down
before crossing the finish line.

 results: Two trials are allowed, and the best time is recorded to the nearest 2 decimal places. The
timing starts from the first movement (if using a stopwatch) or when the timing system is triggered,
and finishes when the chest crosses the finish line and/or the finishing timing gate is triggered.
3. Balance

 Stork Balance Stand Test

Procedure, Scoring, Materials needed

The stork balance test requires the person to stand on one leg.


purpose: To assess the ability to balance on the ball of the foot.

equipment required: flat, non-slip surface, stopwatch, paper and pencil.

procedure: Remove the shoes and place the hands on the hips, then position the non-supporting
foot against the inside knee of the supporting leg.
 The subject is given one minute to practice the balance. The subject raises the heel to balance on
the ball of the foot. The stopwatch is started as the heel is raised from the floor. The stopwatch is
stopped if any of the follow occur:
 the hand(s) come off the hips
 the supporting foot swivels or moves (hops) in any direction
 the non-supporting foot loses contact with the knee.
 the heel of the supporting foot touches the floor.
4. Leg Power

 Standing Long Jump Test

Procedure, Scoring, Materials needed

Testing and measurement are the means of collecting information upon which
subsequent performance evaluations and decisions are made but in the analysis we need to bear in
mind the factors that may influence the results.
Objective

To monitor the development of the athlete's elastic leg strength.

Required Resources
To undertake this test, you will require:
 Long Jump pit
 30-meter tape measure
 Assistant
 How to conduct the test?

The athlete warms up for 10 minutes

The athlete places their feet over the edge of the sandpit, crouches down and using the arms
and legs jumps horizontally as far as possible landing with both feet into the sandpit
 The assistant measures and records the distance from the edge of the sandpit to the nearest
impression made by the athlete in the sand pit
 The athlete repeats the test 3 times
 The assistant uses the longest recorded distance to assess the athlete's leg strength.
6. Hand-Eye Coordination Test

Objective

The objective of the test is to monitor the ability of the athlete's vision system to coordinate the information
received through the eyes to control, guide, and direct the hands in the accomplishment of catching a ball
(hand-eye coordination).

Required Resources

To undertake this test, you will require:

 Tennis Ball
 Stopwatch
 Smooth Wall
 Assistant

How to conduct the test?

This test requires the athlete to throw and catch a tennis ball off a wall.

 The athlete warms up for 10 minutes

 The athlete stands two meters away from a smooth wall
 The assistant gives the command "GO" and starts the stopwatch
 The athlete throws a tennis ball with their right hand against the wall and catches it with the left hand,
throws the ball with the left hand and catches it with the right hand. This cycle of throwing and
catching is repeated for 2 minutes
 The assistant counts the number of catches and stops the test after 2 minutes
 The assistant records the number of catches
 Heart rate is the number of heart beats per minute; the times per
minute that the heart contracts.

Average heart rate

The average of heart rates measured during an exercise period.

Resting heart rate

Resting heart rate (Resting HR) is the number of beats in one
minute when you are at complete rest. Your resting heart rate indicates
your basic fitness level. The more well-conditioned your body, the less
effort and fewer beats per minute it takes your heart to pump blood to
your body at rest.

Resting heart rate is dependent on your living habits and a number

of factors such as quality of sleep, stress level, and eating habits.

Maximum heart rate

Maximum Heart Rate (Max HR) is the highest number of times your heart can contract in
one minute.

220 – AGE = MAXIMUM HEART RATE

Recovery heart rate

This is the heart rate that our body will decrease to after an exercise session.

Target heart rate

is a heart rate range that guides your workout by keeping your intensity level between an
upper and lower heart rate limit.

There are various target zones that are suggested for an individual to follow that
correspond with a specific exercise goal.

Ideal For Benefit Desired Intensity Level (% Maximum

heart rate)
Light Exercise Maintain Healthy Heart/Get 50% - 60%
Fit
Weight Lose Weight/ Burn Fat 60% - 70%
Management
Aerobic Base Increase Stamina 70% - 80%
Building Aerobic Endurance
Optimal Maintain Excellent Fitness 80% - 90%
Conditioning Condition
Elite Athlete Maintain Superb Athletic 90% - 100%
Condition
TARGET HEART RATE 60 % -90%
MAXIMUM HEART RATE

MHR = 220 – AGE 220-33= 187

187 X 60% = 112 LOWER RANGE OF TARGET

HR

187 X 90% = 168 HIGHEST RANGE OF TARGET

HR

TARGET HEART 60 % -90%

RATE
RESTING HEART RATE

EX. 60 bpm 187 – 60 = 127

127 X 60 % = 76 + 60 = 136 LOWER RANGE OF TARGET
HR

127 X 90% = 114 + 60 = 174 HIGHEST RANGE OF TARGET

HR