The document discusses physical fitness, defining it as the ability of body systems to work efficiently and highlighting the importance of regular physical activity and exercise for health and wellness. It details components of physical fitness, including health-related and skill-related fitness, and explains concepts like body composition, cardiovascular fitness, muscular strength, endurance, and flexibility. Additionally, it outlines methods to improve fitness and the F.I.T.T. formula for creating effective workout plans.

1. HUMAN MOVEMENT SCIENCE
(SAINS LAKUAN MANUSIA)
Physical Conditioning
DR. FAIZAL BIN ABDUL MANAF
B.Sc. (Hons), M.Sc., PhD.
Akademi Kecergasan Pertahanan
Universiti Pertahanan Nasional Malaysia

2. What is Physical Fitness?
• Physical Fitness is the ability of
your body systems to work
efficiently. A fit person is able to
carry out the typical activities
of living, such as work, and still
have enough energy and vigor
to respond to emergency
situations and to enjoy leisure
time activities.

3. Physical Activity and Exercise
• Physical activity is a general term that
includes sports, dance, and activities
done at work or at home, such as
walking, climbing stairs, or mowing the
lawn.
• When people do physical activity
especially for the purpose of getting fit,
we say they are doing exercise.

4. Health and Wellness Benefits of
Physical Activity
• Regular physical activity can do much to prevent disease
and illness.
• It can help you look your best (with proper nutrition, good
posture, and good body mechanics).
• Besides looking better, people who do regular physical
activity feel better, do better on academic work, and are
less depressed than people who are less active.
• Regular physical activity results in physical fitness which is
the key to being able to do more of things you want to do
and enjoy life.
• It allows you to be fit enough to meet emergencies and day-
to-day demanding situations.
• Being physically active can build fitness, which, in turn,
provides you with many health and wellness benefits.

5. The Parts of Physical Fitness
• Health - Related
Physical Fitness
• Skill - Related Physical Fitness
• It helps you stay healthy
• Ability to become and stay
physically healthy.
• It helps you perform well in sports and
activities that require certain skills
• Ability to maintain high levels of performance
on the playing field.

6. Health-Related
Fitness
6
Health
Related
Fitness
Body
Composition
Cardiovascular
Fitness
Muscular
Strength
Muscular
Endurance
Flexibility

7. Body Composition
•The relative percentage of body fat to lean body tissue,
including muscle, bone, water, and connective tissue
such as ligaments, Percentages over the following put
you at risk:
•Males: 24%
•Females: 30%
•Being physically active and eating a balanced diet can help
you avoid health problems with being overweight
•Measuring Body Composition:
•“Pinch Test” with a skinfold caliper (measures the
thickness of fat beneath a fold of skin) 7

9. Body Composition

10. Body Composition
• Other options?
• Can be measured by using:
• BMI formula – measurement of body fat based on height and weight
• Waist to Hip ratio

11. BMI
DISADVANTAGE?

12. Jonah Lomu
•Height = 1.96m
•Weight = 120kg

13. Waist to Hip ratio

14. Cardiovascular Fitness
•The ability of your body to work continuously for
extended periods of time.
•Sometimes called cardiorespiratory endurance, the
ability of the heart, lungs, and blood vessels to utilize
and send fuel and oxygen to the body’s tissues
during long periods of moderate-to-vigorous activity
14

15. Improving Cardiorespiratory Fitness
• Aerobic:
• Any activity that uses large muscle groups, is rhythmic in
nature, and can be maintained continuously for at least 10
minutes 3 times a day or for 20 to 30 minutes at one time
• Examples of Aerobic Activities:
• Running, cycling, dancing, swimming
• Anaerobic:
• Intense short bursts of activity in which the muscles work so
hard that they produce energy without using oxygen
• Examples of Anaerobic Activities:
• Running 100-meter dash, lifting weights

16. DO NOW:
1.Locate your pulse on your radial artery (wrist) or
carotid artery (neck)
2.SIT DOWN, BE QUIET, and RELAX so we can get
an accurate resting heart rate reading!
Radial Artery Carotid Artery

17. Cardiorespiratory Endurance
• Resting Heart Rate
• When is the best time to take
it?
• Where do you take it?
• What is the average resting
heart rate for males/females?
• Target Heart Rate
• What is the purpose of
achieving a Target Heart Rate?
• How do you calculate your
target heart rate?
Radial Artery
Carotid Artery

19. Computing Your Target Heart Rate Zone
LOWER LIMIT:
•Maximum Heart Rate
(MHR) = 220-YOUR AGE
•Heart Rate Reserve =
MHR-RESTING HEART
RATE (HRR)
•= HRR X .60 =____+
RESTING HEART RATE
LOWER Limit ofTHR Zone
UPPER LIMIT:
• Maximum Heart Rate
(MHR) = 220-YOUR AGE
• Heart Rate Reserve =
MHR-RESTING HEART
RATE (HRR)
• = HRR X .90 =____+
RESTING HEART RATE
UPPER Limit of THR Zone

21. Target Heart Rate Zone

22. Muscular Strength
•Muscular strength refers to
the maximum amount of
force a muscle or muscle
group can exert against an
opposing force.
•It contributes to more
efficient movement and
reduces your energy cost.
Energy cost
The amount of energy
needed to perform
different physical
activities or exercise.
Term to Know
22

23. Muscular Endurance
•The ability of a muscle or muscle
group to repeat a movement
many times or to hold a
particular position for an
extended period of time.
•The higher your level of
muscular endurance, the lower
your energy cost. 23

24. Muscular Strength vs Muscular Endurance
•Muscular strength is needed for
activities that involve lifting,
pushing, or jumping and
muscular endurance to perform
such activities repeatedly
•Give you power to perform daily
activities without being fatigued;
give you better posture and fewer
back problems

25. Flexibility
•The ability to move a body part
through a full range of motion.
•A moderate to high level of
flexibility is central to efficient
physical movement.
•Measuring Flexibility:
•Sit-and-Reach Test
25

26. The Benefits of Flexibility
Helps reduce your risk for muscle and bone
injuries.
Improves functional health and fitness.
Reduces some types of muscle soreness
following physical activity or exercise.
Prevent lower back problems
26

27. Ways to Improve Flexibility
• Dynamic Stretching
• Involves moving parts of your body and gradually increasing reach, speed of movement, or both
• Consists of controlled leg and arm swings that take you (gently) to the limits of your range of
motion
• No bounces or "jerky" movements
• Examples: slow, controlled leg swings, arm swings, or torso twists
• Static Stretching
• You stretch to the farthest point and hold the stretch
• Examples: butterflies, toe touch, hurdler stretch
• PNF (proprioceptive neuromuscular facilitation)
• A technique of combining passive stretching and isometric (resistance) stretching in order to
achieve maximum static flexibility
• Examples: partner stretching
• Ballistic
• Uses the momentum of a moving body or a limb in an attempt to force it beyond its normal range
of motion
• This is stretching, or "warming up", by bouncing into (or out of) a stretched position (e.g. bouncing
down repeatedly to touch your toes.)
• Examples: high knees, bounding, grapevine

28. Skill-Related
Fitness
28
Skill-
Related
Fitness
Agility
Coordination
Reaction
Time
Power
Speed
Balance

29. Skill-Related Fitness
Agility-component that accounts for
an athlete’s “quick feet.” People with
good agility are most likely to be good
at activities such as: diving, soccer, ice
skating, wrestling, etc.
Agility
The ability to
change and
control the
direction and
position of the
body while
maintaining a
constant, rapid
motion.
Term to Know
29

30. Skill-Related Fitness
Balance helps you maintain control while
coordinating your movements. People with
good balance are most likely to be good in
activities such as gymnastics, ice skating,
rhythmic gymnastics, ski-jumping, surfing,
etc.
Balance
The ability to
control or
stabilize the
body while
standing or
moving.
Term to Know
.
30

31. Skill-Related Fitness
Coordination requires using
a combination of different
muscle groups at once.
Coordination
The ability to use
the senses to
determine and
direct the
movement of your
limbs and head.
Term to Know
31

32. Skill-Related Fitness
Speed is largely determined by
heredity, speed can be increased. The
ability to perform a movement or cover
a distance in a short period of time.
People with leg speed can run fast,
while people with good arm speed can
throw fast or hit a ball that is thrown
fast.
Speed
The ability to
move your body,
or parts of it,
swiftly.
Term to Know
32

33. Skill-Related Fitness
Power is a function of both speed and
muscular strength. People with good
power might have the ability to put the
shot, throw the discus, high jump, play
football, speed swim, speed skate, etc.
Power
The ability to move
the body parts
swiftly while
simultaneously
applying the
maximum force of
your muscles.
Term to Know
33

34. Skill-Related Fitness
Reaction time
The ability to react
or respond quickly
to what you hear,
see,
or feel.
Term to Know
Reaction time is the amount of time it
takes to move once you realize the
need to act. The quicker your response,
the better your reaction time.
People with good reaction time are able
to make fast starts in track or
swimming, or to dodge a fast attack in
fencing or karate.
34

35. Health-Related Fitness,
Skill-Related Fitness, and You
Agility, coordination, and power are skill-related
components that can be improved through practice.
Health-related fitness can be improved by
participating in many physical activities that are not
necessarily related to sports or games.
35

36. Skill - Related Fitness
Different sports require different parts
of skill -related fitness.
Many sports require several parts. For
example, a skater might have good
agility, but may not posses good power.
Some people have more natural ability
in skill areas than others.
Good health does not come from being
good in skill-related fitness.

37. DO NOW:
•List 3 lifelong activities that someone can do
to stay physically fit.
•How many days per week do you spend on
physical fitness?

38. How to Get Started
• FITT Formula
• Include each of these elements in your workout
• Frequency
• How often do you do the activity each week
• Intensity
• How hard you work at the activity per session
• Time (duration)
• How much time do you devote to a session
• Type
• Which activities you select

39. Do Now:
•In your own words, explain the meaning
of each element of the FITT formula
•Frequency
•Intensity
•Time
•Type