Physical Fitness Components: Mr. Edward Ryan V. Ayala

PHYSICAL FITNESS COMPONENTS
MR. EDWARD RYAN V. AYALA

DEFINITION OF PHYSICAL FITNESS
Robbins, Powers and Burgess (2002)
Physical fitness refers to a fit individual who is able to
complete the normal routine for the day and still have
ample reserve energy to meet other demands of daily life
- recreational sports and other leisure activities, and
energy to handle life's emergency situation.
To develop or to improve and to maintain physical
fitness are the main objectives of EXERCISE.
Health Related
Fitness
HEALTH-RELATED FITNESS
COMPONENTS
McGlynn (1900), These are aspects of our physical and
physiological make up that afford some protection against
CHD (Coronary Heart Disease), problems associated with
being overweight, a variety of muscle and joint ailments,
and physiological complictions of our response to stress.
The FIVE Health-Related Fitness
Components
1. Cardiorespirtory Endurance
2. Muscular Strength
3. Muscular Endurance
4. Flexibility
5. Body Composition
Cardiorespirtory Endurance
McGLynn (1990) CRE defined as the body's ability
to deliver oxygen and nutrients to all of its vital
organs in order to sustain prolonged, rhythmical
exercise.
This means that the more oxygen is efficiently and
effectively transported using the body's transport
system (heart, lungs and blood vessels), the greater
or higher your CRE that is needed to perform normal
more that the usual activities.
12 minute Run Test
1. Locate an area where a specific
distance is already marked, such as a
school track or football field, or measure
a specific distance using a bycycle or
automobile odometer.
2. Use a stop watch or wristwatch to
accurately time a 12-minute period.
3. For best results, warm up prior to the
test; get the initial pulse rate.
4. After the 12-minute run test, get the
pulse rate again.
Muscular Strength
Defined as the ability of a muscle to exert one maximal
force against a resistance.
This characterized by short duration and high intensity
efforts such as lifting a 100 lbs. weight at one time.
Miller (2006)
States “Strong muscles help protect the joints, making
them less susceptible to sprains, strains and other injuries”.
One of the best ways of enhancing strength is through
WEIGHT TRAINING.
Weight training is a noncompetitive activity that involves

a resistance to improve muscular strength, muscular
endurance and flexibility.
Three General Categories of Weight
Training
1. Isotonic
it is a type of muscle contraction in which the muscle changes length
either shortening (CONCENTRICALLY) or lengthening
(ECCENTRICALLY).
2. Isometric
contraction is when the muscle remains the same length or the
muscle contracts at a fixed angle.
3. Isokinetic
contraction is an isotonic-concentric contraction that is done
with a machine that regulates the velocity or speed of the
movement and resistance
Muscular Endurance
Defined as the ability of the muscle to exert
repeated force against a resistance or to sustain
muscular contraction.
This may characterized by activities of low
intensity and with a longer duration such as push-ups
and sit-ups.
Evaluating Health-Related Fitness Components
Muscular Strength and Endurance Tests
1. Push Ups
2. Curl Ups
3. Flexed-Armed Support
Flexibility
Defined as the movement of a joint through a full range of
motion
An adequate degree of flexibility is important in
preventing injury and maintaining body mobility. It can be
greatly improved by STRETCHING.
Basic Movements
1.Flexion - bending a body segment.
2.Extension - straightening a body
segment.
3.Abduction - moving a limb away from the
body.
4.Adduction - moving a limb toward the
body.
It is limited by factors such as:
1. Structure of the joints.
2. Size and length of the muscles.
Activity tests to measure flexibility:

3. Sit and Reach Wall Test
4. Trunk Rotation Flexibility Test
5. Modified Sit and Reach
6. Shoulder Flexibility Test
Body Composition
Robbins, Powers, Burgress (2002)
Body composition is the amount of body fat in proportion
to fat-free weight.
It also refers to the ratio between body fat and lean body
mass, which is a much better gauge in determining fatness
compared to body weight alone.
Body Fat or Adipose Tissue
• represents that component of the body whose primary
role is to store energy for later use.
• does not contribute in a direct sense to exercise
performance.
Lean Body Mass
• consist of the muscles, bones, nervous tissue, skin blood,
and organs.
Ways to Measure Body Composition
Body Mass Index
Describes relative weight for height and uses the
formula:
BMI= Weight (Kg)/ Height (m2)
BMI CLASSIFICATION
<18.5 UNDERWEIGHT
18.5 - 22.9 NORMAL
23.0 - 24.9 OVER WEIGHT
25.0 - 29.9 OBESE I
>30.0 OBESE II
Waist-Hip Ratio
refers to the percentage of fat at the abdominal
area/region. A high percentage of fat in this region is
associated with an increased risk of heart disease or
hypertension.
Formula: Waist/Hip
CLASSIFICATION MEN WOMEN
HIGH RISK >1.0 >0.85
MODERATELY HIGH RISK 0.90-1.0 0.80-0.85
LOWER RISK <0.90 <0.80
SKILL-RELATED FITNESS
COMPONENTS
These are performance-related fitness components that
are vital for athletic success and are not crucial to health.
6 Skill-Related Fitness Components

1. Speed 4. Balance
2. Agility 5. Coordination
3. Power 6. Reaction Time
Speed
it is the ability to perform a
movement in a short period of
time (Lacy & Hastad, 2007).
Activity tests to measure speed:

a. 40 meter sprint
b. Double Heel Click
c. 100- meter Dash
Agility
It is defined as the ability to rapidly and
accurately change the position of the
body in space (Lacy & Hastad, 2007).
Activity tests to measure agility:
a. Illinois Agility Run
b. Shuttle Run
c. Squat Thrust
d. Paper Ball Pick-up
Power
is the ability to exert maximum force in
a minimum length of time (Lacy and
Hastd, 2007).
Strength + Speed = POWER

Activity:
1. Vertical Jump
2. Standing Long Jump
3. Softball Throw for Distance
Balance
Lacy and Hastad 2007,
it is the maintenance of equilibrium while
stationary (statle balance) or moving (dynamic
balance)
Activity
1. Balance Beam Walk
2. Stork Balance
3. One-Foot Stand Test
Coordination
Lacy and Hastad 2007
it is the ability to
simultaneously perform
multiple tasks smoothly and
accurately.
Activity:
1. Paper ball Bounce
2. Body Coordination Test
Reaction Time
Lacy and Hastad 2007
it is the duration between
the stimulation and the
response to the stimulation.
Activity:
1. Paper Drop
2. Hand Reaction Time Test

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What are the five health-related fitness components?

What are the three general categories of weight training?

PHYSICAL FITNESS COMPONENTS

MR. EDWARD RYAN V. AYALA

Weight training is a noncompetitive activity that involves

Activity tests to measure flexibility:

6 Skill-Related Fitness Components

Activity tests to measure speed:

Strength + Speed = POWER

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