This document defines physical fitness and its components. It discusses two main types of fitness: health-related fitness and skill-related fitness. Health-related fitness includes cardiorespiratory endurance, muscular endurance, body composition, and flexibility. Skill-related fitness includes agility, coordination, speed, power, and reaction time. Exercise is defined as planned physical activity to improve fitness, while physical activity is any bodily movement from muscle contraction. Several tools to monitor and assess physical activity and fitness are also outlined, including the PAR-Q+, IPAQ, and methods to monitor exercise intensity like the talk test and heart rate.

1. PHYSICAL FITNESS

2. FITNESS
"The ability to carry out daily tasks
with vigor and alertness, without
undue fatigue, and with ample
energy to enjoy leisure-time
pursuits and meet unforeseen
emergencies"
(Physical Activity Guidelines Advisory
Committee, 2008)

3. FITNESS
“A set of attributes or
characteristics that people have or
achieve that relates to the ability to
perform physical activity”
(Centers for Disease Control and
Prevention, 1985)

4. FITNESS
1
2 Skill-related Fitness Components
Health-related Fitness Components
Are those that are designated as improving health,
wellness, and one’s quality of life. Improvements in
these components can enhance physical performance
These components are essential to athletic
performance and the ability to perform activities of
daily living.

5. HEALTH-RELATED FITNESS COMPONENTS
Cardiorespiratory
Fitness
Muscular Body Composition Flexibility
Aerobic
Anaerobic
Fat Mass vs. Lean
Body Mass
Range of motion
around a joint
Strength
Endurance
Power
Hypertrophy

6. SKILL-RELATED FITNESS COMPONENTS
Agility Coordination Speed Power Reaction Time Balance

7. EXERCISE
"A type of physical activity
consisting of planned, structured,
and repetitive bodily movement
done to improve or maintain one
or more components of physical
fitness.”

8. PHYSICAL
ACTIVITY
“Any bodily movement
produced by the contraction of
skeletal muscles that results in
a substantial increase over
resting energy expenditure.”

10. • The PAR-Q+ was recently updated which now
includes several additional follow-up questions to
better guide preparticipation recommendations.
• The tool uses follow-up questions to better tailor
preexercise recommendations based on relevant
medical history and symptomatology.
• The PAR-Q+ may be used as a self-guided
exercise preparticipation health screening tool or
as a supplemental tool for professionals that may
want additional screening resources
PHYSICAL ACTIVITY READINESS
QUESTIONNAIRE PAR-Q+
If you answered NO to
all of the questions
above, you are cleared
for physical activity

13. INTERNATIONAL PHYSICAL ACTIVITY
QUESTIONNAIRE (IPAQ)
• This measure assesses the types of intensity of physical
activity and sitting time that people do as part of their daily lives
are considered to estimate total physical activity in MET-
min/week and time spent sitting.
• Youth 15 years of age and older.
• Open-ended questions surrounding individuals’ last 7-day
recall of physical activity
• Self-report, paper-pencil version or orally.

15. Monitoring Exercise
Several tools and methods are used to
monitor exercise intensity. Utilizing these
methods help adults achieve physical
activity goals.

16. Talk test
method

17. Heart Rate Meth

18. Perceived
Effort

19. Motion
Sensors
• Moderate intensity exercise is a step
rate of 100 steps per minute, or 1,000
per 10 minutes
• A common recommendation is to
achieve 3,000 steps in 30 minutes
• Vigorous intensity is > 100 steps per
minute.

21. Thank You!
JARMI DIANE M. MANDANE
Bicol University – IPESR
PATHFIT1: Movement Competency Training