Physical Fitness

PHYSICAL
PHYSICAL
FITNESS
FITNESS
Physical Fitness is the
ability of the body to perform
one’s daily tasks efficiently
without undue fatigue and
still has some extra reserve in
case of emergency.
PHYSICAL FITNESS
HEALTH-RELATED SKILL-RELATED
Cardiovascular Agility
Endurance
Balance
Muscular
Endurance
Speed
Muscular Strength Coordination
Flexibility Power
Body Composition Reaction Time

CARDIOVASCULAR ENDURANCE
• It is the ability of the circulatory

system and the respiratory system
to supply oxygen to working
muscles during physical activity.
• This can be enhanced through types
of exercises like running, swimming,
brisk walking, dancing and aerobic
exercises.
MUSCULAR ENDURANCE
• is the ability of the heart, lungs and blood
vessels to deliver oxygen to working muscles
and tissues, as well as the ability of those
muscles and tissues to utilize the oxygen.
• Endurance may also refer to the ability of the
muscle to do repeated work without fatigue.
• This can be developed through calisthenics
with many repetitions.
MUSCULAR STRENGTH
• It is the ability of the muscle to
generate force against physical
objects.
• This can be improved through
strength training exercise that uses
weight and other machines for
exercise.
FLEXIBILITY
• It is capacity of the joints to do a
wide range of movement.
• This can be developed through
stretching exercises of the different
body parts.
BODY COMPOSITION
• It is the proportion of fat mass and
fat-free mass in our body.
• This component helps you realize if
you are already developing risks in
your health.
AGILITY
• It is the ability to move in different
directions quickly using a
combination of balance,
coordination, speed, strength, and
endurance.
• This can be developed through
games that move quickly from one
place to another.
BALANCE
• It is the maintenance of equilibrium
while stationary or while moving.
• Walking on a balance beam
(gymnastics) is a good example.
SPEED
• It is the ability to perform a
movement in one direction in the
shortest period of time.
• Examples are: 10-meter sprint, 20-
meter sprint, and 30-meter sprint.
COORDINATION
• It is the ability to use the sense, such
as sight and hearing, together with
body parts in performing motor tasks
smoothly and accurately.
• This can be seen when doing drills like
planting shuttlecocks right and left or
when serving and receiving table
tennis ball.
MUSCULAR POWER
• Suggested activities for leg power are

long jump and high jump.
REACTION TIME
• It is amount of time it takes to

respond to a stimulus.
• This can be enhanced in activities
like passing, catching and shooting
a Basketball ball.
PHYSICAL FITNESS TESTS
HEALTH-RELATED SKILL-RELATED
BODY MASS INDEX JUGGLING (Coordination)
(Body Composition)
3-MIN STEP TEST HEXAGON AGILITY TEST
(Cardiovascular Endurance) (Agility)
PUSH UP (Strength) 40 METER SPRINT (Speed)
BASIC PLANK (Strength) STANDING LONG JUMP (Power)
ZIPPER TEST (Flexibility) STORK BALANCE STAND TEST
(Balance)
SIT AND REACH (Flexibility) STICK DROP TEST
(Reaction Time)
Body Mass Index (BMI)
FORMULA FOR COMPUTING BODY MASS INDEX :
WEIGHT [in Kilograms]

HEIGHT [in Meters] ²
Example: 30 = 30__ = 20.83

(1.20) ² 1.44
3 – minute step test (CVE)
a. Position at least one foot away from the step or
bench.
b. At the signal “Go,” step up and down the step/
bench for 3 minutes at a rate of 24
c. steps per minute. One step consists of 4 beats –
that is, up with the left foot (ct 1), up with the right
foot (ct. 2), down with the left foot (ct. 3), down
with the right foot (ct. 4).
d. Immediately after the exercise, locate your pulse
and wait for the signal to start the counting.
e. Don’t talk while taking the pulse beat.
f. Count the pulse beat for 10 seconds. Multiply it by 6.
• Scoring –record the time in the nearest
seconds/minute.
PUSH-UP (MS)
a. Lie down on the mat; face down in standard push-up position:
palms on the mat about shoulder width, fingers pointing
forward, and legs straight, parallel, and slightly apart, with
the toes supporting the feet.
b. FOR BOYS: Straighten the arms, keeping the back and knees
straight, then lower the arms until there is a 90-degree angle at
the elbows (upper arms are parallel to the floor).
FOR GIRLS: With knees in contact with the floor, straightens the
arms, keeping the back straight, then lowers the arms
until there is a 90-degree angle at the elbows (upper
arms are parallel to the floor).
c. Perform as many repetitions as possible, maintaining a cadence
of 20 push-ups per minute. (2 seconds going down and 1 sec
going up)
STICK DROP TEST
a. Sit on a chair with arm rest or a chair next to the
table so that the elbow and the lower arm rest on the
desk/table comfortably.
b. Place the heel of the hand on the desk/table so that
only the fingers and thumb extend beyond. Fingers
and thumb should at least be one inch apart.
c. Catch the ruler/stick with the thumb and index finger
without lifting the elbow from the desk/table as
the partner drops the stick. Hold the stick
while the partner reads the measurement.
d. Do this thrice.
HEXAGON AGILITY TEST
a. Stand with both feet together inside the hexagon
facing the marked starting side.
b. At the signal 'Go', using the ball of the feet
with arms bent in front, jump clockwise over
the line, then back over the same line inside
the hexagon.
c. Continue the pattern with all the sides of the
hexagon.
d. Rest for one (1) minute.
e. Repeat the test counterclockwise.
• Scoring – Add the time of the two
revolutions and divide by 2 to g et the
average. Record the time in the nearest
minutes and second.
40 – METER SPRINT
a. At the signal “Ready”, stand behind the take-off
line, the tips of the shoes should not go beyond
the line and assume a crouch position.
b. At the signal “Get Set”, assume an un-
crouch position (buttocks up) with both
hands on the starting line.
c. At the signal “GO”, run to the finish line as fast
as you can
Scoring –Record the time in nearest minutes and
seconds.
STORK BALANCE
a. Remove the shoes and place hands on the
hips.
b. Position the right foot against the inside knee
of the left foot.
c. Raise the left heel to balance on the ball of
the foot.
d. Do the same procedure with the opposite
foot.
JUGGLING
a. Hit the sipa alternately with the right
and left palm upward. The height of
the material being tossed should be
at least above the head.
JUGGLING
a. Hit the sipa alternately with the right
and left palm upward. The height of
the material being tossed should be
at least above the head.

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PHYSICAL

Body Composition Reaction Time

• It is the ability of the circulatory

• Suggested activities for leg power are

• It is amount of time it takes to

WEIGHT [in Kilograms]

Example: 30 = 30__ = 20.83

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