PHYSICAL

FITNESS

PATHFIT I
 is a state of health and
well-being and, more
specifically, the ability
to perform aspects of
sports, occupations and
daily activities.
 Physical fitness is
generally achieved
through proper
nutrition, moderate-
vigorous physical
exercise, and sufficient
rest.
 Physical fitness is divided into different component
categories that vary from person to person. Each
person can be trained on these components of
physical fitness to improve certain skills or
performance in activities.
 Are your heart and other
muscles in good shape?

The health related-fitness

components relate to how well
the systems of your body operate.
 Are you fast?
 Do you have good

hand-eye coordination?

The skill-related fitness

items are concerned with
abilities related to sports
activities.
DIFFERENCE OF HEALTH RELATED COMPONENTS
VS SKILL RELATED COMPONENTS

HEALTH
RELATED
COMPONENTS
It Relates To Your
Day-to-day Activities SKILL RELATED
COMPONENTS
Ability To Perform Physical
Tasks Efficiently As It
Relates To A Particular Sport
“Many people do not have a clear understanding of physical
fitness. Some people think you have to be a good athlete to be
physically fit. This is not what a personal fitness awareness
program is about. Being physically fit is about understanding the
Components of Fitness and working towards improving them as
best as you can.”
HEALTH
RELATED
FITNESS
COMPONENT
1. FLEXIBILITY

Flexibility describes the range of

movement possible at various joints.

“The lack of regular movement through a

joint’s full range of motion results in a
decrease in flexibility, and sedentary living
is the greatest contributor to the loss of
flexibility with aging.”
 sit and reach test
 shoulder stretch test
 v-sit test.
2. CARDIOVASCULAR ENDURANCE

Cardiovascular fitness
relates to the ability of
the heart, blood, blood
vessels and the
respiratory system to
supply oxygen and
necessary fuel to the
muscles during
physical activity.
PARTS OF CARDIOVASCULAR SYSTEM
The most accurate measurement
is a stress test performed on a
STATIONARY BICYCLE or
TREADMILL. The most
common test is the one mile run
for time.

JOGGING, CYCLING AND

SWIMMING
 3. MUSCULAR STRENGTH

Muscular
strength is the
ability of a
muscle group to
apply a maximal
force against a
resistance one
time.
 PLANK
 PULL-UP
 SIT-UPS
 SQUATS
 4. MUSCULAR ENDURANCE

Muscular endurance is
the ability to repeat
muscle movement for a
long period of time.
DIFFERENTIATE
 5. BODY COMPOSITION

Body composition is
the ratio of fat to
muscles, bone, and
other tissues that
compose your body. A
certain amount of
body fat is necessary
for good health.
Having low amount fat
does it mean you’re
healthy?
BODY MASS INDEX
Body mass index (BMI) is a person’s weight in
kilograms divided by the square of height in meters.
BMI is an inexpensive and easy screening method for
weight category— UNDERWEIGHT,
HEALTHY WEIGHT, OVERWEIGHT, AND
OBESITY.
 FORMULA FOR BMI
STEP 1
BMI = Step FINAL
1. STEP
Convert
WEIGHT (kg)
4
ANSWER
centimetre to meter
HEIGHT (m)2 Write the
121 cm x 1 m
= 20.49
rating/classification
BMI and the
100 cm
degree
Classification:
= 1.21m
of obesity.
Normal Weight

Given:
Height = 121 cm
Weight = 30 kg
The standard weight status categories associated with BMI
ranges for adults are shown in the following table.

BMI Weight Status

Below 18.5 Underweight
18.5 – 24.9 Normal or Healthy
Weight
25.0 – 29.9 Overweight
30.0 and Above Obese
Classification BMI (kg/m2) Sub-classification BMI (kg/m2)
Underweight < 18.50 Severe thinness < 16.00
Moderate thinnes 16.00 - 16.99
Mild thinness 17.00 - 18.49
Normal 18.5 - 24.99 normal 18.5 - 24.99
Range
Overweight ≥ 25.00 pre-obese 25.00 - 29.99

Obese (≥ 30.00) Obese Class I 30.00 - 34.99

Obese Class II 35.00 - 39.99

Obese Class II ≥ 40.00

SKILL RELATED
FITNESS
COMPONENT
1. POWER

Power combines speed

and strength. In
essence, it's how fast
you can generate a
maximal force.
2. AGILITY
Agility is the ability to move
quickly and to easily change
direction. Basketball players,
for instance, are incredibly
agile. They have to move in
every direction, jumping,
sliding, twisting, and
backpedaling in quick response
to the movement of the ball and
other players.
 3. BALANCE

or knowing where
Balance itself refers your body is in
space, and being abl
to your ability to
to make adjustments
adjust your body to your position as
position to remain your center of
upright. It deals with gravity changes
proprioception, during movement.
 4. REACTION TIME
Reaction time refers to
how quickly you can
respond to an external
stimulus.
It hinges heavily on
your mind-body
connection. Your eyes
see a stimulus, your
mind interprets the
stimulus, and your
body reacts in
accordance with that
5. COORDINATION
Coordination is the body’s ability to perform smooth
and efficient movements.
Coordination also includes hand-eye coordination
and foot-eye coordination. This type of coordination
relates to the movement of the hands or feet in
response to eye movement, as it tracks moving
objects or people.
 6. SPEED
Speed is the rate at
which something
moves.
Speed is the distance
an object travels in a
set period of time and
is usually measured
in m/s or km/h.
KINESIOLOGY
OF MOVEMENT
The term kinesiology literally means the study of
motion. Given that motion of our body occurs when
bones move at joints, and that muscles are the
primary creator of the forces that move the bones
The three major divisions of the body are the axial
body and the two divisions of the appendicular body.
 What is
POSTURE?
Why is posture important?
 A healthy posture helps us stand, walk, sit, and lie in positions that
place the least strain on supporting muscles and ligaments during
movement and weight-bearing activities. Correct posture also:
 Helps us keep bones and joints in correct alignment so that our
muscles are used correctly, decreasing the abnormal wearing of
joint surfaces that could result in degenerative arthritis and joint
pain.
 Reduces the stress on the ligaments holding the spinal joints
together, minimizing the likelihood of injury.
 Allows muscles to work more efficiently, allowing the body to use
less energy and, therefore, preventing muscle fatigue.
 Helps prevent muscle strain, overuse disorders, and even back and
muscular pain.
 What can affect my posture?
 To maintain healthy posture, you need to have adequate and balanced muscle
flexibility and strength, normal joint motion in the spine and other body regions,
as well as efficient postural muscles that are balanced on both sides of the spine.
In addition, you must recognize your postural and movement habits at home and
in the workplace and work to improve them, if necessary.
 Poor posture and poor movement patterns can lead to excessive strain on our
postural muscles and may even cause them to relax when held in certain positions
for long periods of time. You can typically see this in people who bend forward at
the waist for a prolonged time in the workplace. Their postural muscles are more
prone to injury and back pain.
 Several contributing factors can put a strain on posture. The most common are
stress, obesity, pregnancy, weak postural muscles, abnormally tight muscles, and
high-heeled shoes. In addition, decreased flexibility, a poor work environment,
incorrect working posture, and unhealthy sitting and standing habits can also
contribute to poor body positioning, leading to pain or overuse injuries in some
cases.
 Can I improve my posture?
How we hold and move our bodies every day, even while doing something as simple as sitting at a
desk or standing in place, can have an impact on our posture.
Below are some general ergonomic tips to help reduce the chance of pain and
injuries:
While sitting at a desk:
• Keep your feet on the floor or on a footrest, if they don’t reach the floor.
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ANATOMICAL
POSITION
Anatomical position is a reference position of the body in which the person is
standing erect, facing forward, with the arms at the sides, the palms facing
forward, and the fingers and toes extended.
Plane of Motion
 Dividing the body into left and right halves using an
imaginary line gives us the sagittal plane. Any forward
and backward movement parallel to this line occurs in
the sagittal plane.
 With the same imaginary line, divide the body into front
and back halves and you have the frontal plane. Any
lateral (side) movement parallel to the line will occur in
the frontal plane.
 Last, but certainly not least, we have the transverse plane,
which divides the body into superior and inferior halves.
Movement parallel to the waistline, otherwise known as
rotational movement, occurs in the transverse plane.
ANATOMICAL TERMS OF
LOCATION
The anatomical terms of location are
vital to understanding and using
anatomy. They help to avoid any
ambiguity that can arise when
describing the location of structures.
1. Medial and Lateral
Imagine a line in the sagittal plane, splitting the
right and left halves evenly. This is the
midline. Medial means towards the
midline, lateral means away from the midline.
 The eye is lateral to the nose.

 The nose is medial to the ears.

2. Anterior and Posterior
Anterior refers to the ‘front’,
and posterior refers to the ‘back’. Putting this in
context, the heart is posterior to the sternum because
it lies behind it. Equally, the sternum is anterior to the
heart because it lies in front of it.

 Pectoralis major lies anterior to pectoralis minor.

 The triceps are posterior to biceps brachii.
 The patella is located anteriorly in the lower limb
3. Superior and Inferior
These terms refer to the vertical
axis. Superior means ‘higher’, inferior means
‘lower’. The head is superior to the neck; the
umbilicus is inferior to the sternum.
 The nose is superior to the mouth.

 The lungs are superior to the liver.

 The appendix is (usually) inferior to the transverse

colon
4. Proximal and Distal
The terms proximal and distal are used in
structures that are considered to have a beginning and
an end (such as the upper limb, lower limb and blood
vessels). They describe the position of a structure
with reference to its origin – proximal means closer
to its origin, distal means further away.
 The wrist joint is distal to the elbow joint.

 The knee joint is proximal to the ankle joint.

ANATOMICAL TERMS OF LOCATION
ANATOMICAL TERMS OF
MOVEMENT
Anatomical terms of movement are used to
describe the actions of muscles upon the skeleton.
Muscles contract to produce movement at joints, and
the subsequent movements can be precisely described
using this terminology.
1. Flexion and Extension
Flexion and extension are movements that occur in the sagittal plane.
They refer to increasing and decreasing the angle between two body
parts:

 Flexion refers to a movement that decreases the angle between two

body parts. Flexion at the elbow is decreasing the angle between the
ulna and the humerus. When the knee flexes, the ankle moves closer to
the buttock, and the angle between the femur and tibia gets smaller.

 Extension refers to a movement that increases the angle between two

body parts. Extension at the elbow is increasing the angle between the
ulna and the humerus. Extension of the knee straightens the lower limb
2. Abduction and Adduction
Abduction and adduction are two terms that are used to describe
movements towards or away from the midline of the body.

 Abduction is a movement away from the midline – just as

abducting someone is to take them away. For example, abduction
of the shoulder raises the arms out to the sides of the body.

 Adduction is a movement towards the midline. Adduction of the

hip squeezes the legs together. In fingers and toes, the midline
used is not the midline of the body, but of the hand and foot
respectively. Therefore, abducting the fingers spreads them out
3. Medial and Lateral Rotation
Medial and lateral rotation describes movement of the limbs around their
long axis:

 Medial rotation is a rotational movement towards the midline. It is

sometimes referred to as internal rotation. To understand this, we have
two scenarios to imagine. Firstly, with a straight leg, rotate it to point
the toes inward. This is medial rotation of the hip. Secondly, imagine
you are carrying a tea tray in front of you, with elbow at 90 degrees.
Now rotate the arm, bringing your hand towards your opposite hip
(elbow still at 90 degrees). This is internal rotation of the shoulder.

 Lateral rotation is a rotating movement away from the midline. This

is in the opposite direction to the movements described above.
4. Elevation and Depression
 Elevation refers to
movement in a superior
direction (e.g. shoulder shrug)
 Depression refers to

movement in an inferior
direction.
5. Pronation and Supination
This is easily confused with medial and lateral rotation, but
the difference is subtle.
 With your hand resting on a table in front of you, and

keeping your shoulder and elbow still, turn your hand

onto its back, palm up. This is the supine position, and
so this movement is supination.
 Keeping the elbow and shoulder still, flip your hand

onto its front, palm down. This is the prone position, and
so this movement is named pronation.
These terms also apply to the whole body – when lying flat
on the back, the body is supine. When lying flat on the
front, the body is prone.
6. Dorsiflexion and Plantarflexion

Dorsiflexion and plantarflexion are terms used to

describe movements at the ankle. They refer to the
two surfaces of the foot; the dorsum (superior
surface) and the plantar surface (the sole).
 Dorsiflexion refers to flexion at the ankle, so that

the foot points more superiorly.

 Plantarflexion refers extension at the ankle, so that

the foot points inferiorly.

7. Inversion and Eversion
Inversion and eversion are movements which occur
at the ankle joint, referring to the rotation of the foot
around its long axis.
 Inversion involves the movement of the sole

towards the median plane – so that the sole faces in

a medial direction.
 Eversion involves the movement of the sole away

from the median plane – so that the sole faces in a

lateral direction.
8. Opposition and Reposition
A pair of movements that are limited to humans and
some great apes, these terms apply to the additional
movements that the hand and thumb can perform in
these species.
 Opposition brings the thumb and little finger

together.
 Reposition is a movement that moves the thumb

and the little finger away from each other,

effectively reversing opposition
9. Protraction and Retraction
 Protraction describes the anterolateral movement
of the scapula on the thoracic wall that allows the
shoulder to move anteriorly. In practice, this is the
movement of ‘reaching out’ to something.
 Retraction refers to the posteromedial movement
of the scapula on the thoracic wall, which causes
the shoulder region to move posteriorly i.e. picking
something up
10. Circumduction
Circumduction can be defined as a conical movement
of a limb extending from the joint at which the
movement is controlled.

 Circumduction of an arm (from the shoulder joint):

 Circumduction of a leg (from the hip joint):