Physical Fitness

1. At the end of the lesson, the students will be able to:
Identify training
guidelines and FITT
principles
1
Conduct physical
activities and
physical fitness
assessment of
family/ school peers
2
Set goals based on
assessment result
3

2. Physical Fitness
RODRIGO R. MOSTOLES JR.
Instructor

3. What is Physical
Fitness?

4. Physical Fitness
Physical fitness 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.
This Photo by Unknown author is licensed under CC BY-SA.

5. LESSON 1: Physical Fitness
A condition that allows the body
to effectively cope with the
demands of daily activities and still
has the energy to enjoy other
active leisure activities.
Individuals are physically fit when
they can meet both the ordinary
and the unusual demands of daily
life safely and effectively without
being overly fatigued and still have
energy left for leisure and
recreational activities.

6. COMPONENTS OF PHYSICAL FITNESS
Health-Related Fitness
• Cardiorespiratory Fitness
• Muscular Endurance
• Muscular Strength
• Flexibility
• Body Mass Index (BMI)
Skill-Related Fitness
• Agility
• Balance
• Coordination
• Power
• Reaction Time
• Speed

7. Cardiovascular fitness
Cardiovascular fitness is the
capacity of the heart and the
lungs to sustain oxygen to
the muscles for a prolonged
period. This is also called
cardio-respiratory fitness.

8. Muscular endurance
Muscular endurance refers
to the ability of the muscle
to work over a prolonged
period without fatigue.
Push-ups, sit-ups, or
crunches are usually used in
testing muscular endurance.

9. Muscular strength
Muscular strength refers to
the maximum amount of
force a muscle can exert
against an opposing force.
Muscular strength testing is
usually done with a one-
time maximum lift using
weights (bench press, leg
press, etc.).

10. Different
between
Muscular
Strength and
Endurance

11. Flexibility
Flexibility is the ability to
move a body part through a
full range of motion at a
joint. The sit-and-reach is
commonly used to
determine flexibility.

12. Body composition
Body composition is the
ratio of body fat to lean
body mass. Having too
much fat tissues is a risk
factor for cardiovascular
diseases, diabetes, cancer,
and arthritis.

13. Body mass index (BMI)
Body mass index is a value derived
from the mass and height of a person.
The BMI is defined as the body mass
divided by the square of the body
height and is expressed in units of
kg/m², resulting from mass in
kilograms and height in meters.

14. FITT Principles

15. FITT
The FITT (Frequency, Intensity, Time, and Type) principle is just like a set of
rules to guide you in order to benefit from your fitness training program. This
principle can be used for cardiorespiratory, strength, resistance, and endurance
training. The FITT acronym helps you remember the things you need to
consider when planning for a training program.

16. FREQUENCY
Frequency - refers to
how often you do a
physical activity.

17. INTENSITY
Intensity - refers to how
hard or intense you do
a physical activity.

18. TIME
Time - refers to how
long you do a physical
activity.

19. TYPE
Type - refers to the kind
of activity you perform
or method of training to

21. PHYSICAL FITNESS TESTS
Physical fitness testing focuses on health-related factors such
cardiorespiratory endurance, muscular strength and endurance,
flexibility, and body composition. The assessment's outcome will assist
the person in determining and understanding his degree of fitness, as
well as striving for a better result when he or she participates in
exercise program (Alave 2016)

22. PHYSICAL FITNESS ASSESSMENTS
1. Cardiorespiratory Endurance
• Resting Heart Rate: __________
• Heart Rate after: ____________
2. Muscular Flexibility
• Sit and Reach: __________ Inches.
• Finger Right Touch: ________ Inches.
• Finger Left Touch: _________ Inches.
3. Muscular Endurance/Strength
Push-up: ___________ reps.
Curl-up: ___________ reps.
4. Body Composition
• Body Mass Index (BMI): ___________ Height: _______ meters Weight_____ kg
• Waist Circumference (WC) _________ Inches
• Waist – to – Height Ratio __________
Name: ____________________________ Section: ____________