Physical fitness is the ability of body systems to work efficiently, encompassing overall health and the capacity to perform daily activities. It is achieved through proper nutrition, exercise, and rest, leading to benefits such as improved heart function, weight loss, and reduced risk of diseases. Assessment of fitness includes various components like speed, agility, balance, coordination, power, muscular strength, cardiovascular fitness, and muscular endurance, measured through specific tests.

1. PHYSICAL FITNESS

2. Physical Fitness refers to the ability of your
body systems to work together efficiently to
allow you to be healthy and perform
activities of daily living.
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.

3. Physical Fitness is considered a measure of
the body’s ability to function efficiently
and effectively in work and leisure
activities, to be healthy, to resist
hypokinetic diseases, and to meet
emergency situations.
General Fitness is a state of health and
well-being.
Specific Fitness is task oriented definition
based on the ability to perform specific
aspects of sports or occupations.

4. Benefits of Physical Fitness
Your heart becomes stronger and works more
efficiently
You can lose weight if you combine exercise and
healthy eating
You feel better to your self
You may be able to bring down a slightly raise
blood pressure to normal

5. You are likely to drink less alcohol and cut down
or stop smoking
You are less likely to suffer from low back pain
You will feel positive benefits if you have specific
health problem such as lung disease, Diabetes,
arthritis, etc.
You are less likely anxious or depressed and feel
more positive

6. Components of Physical
Fitness and Skill Related
Components

7. Speed
The ability to cover
a distance in a short
period of time.

8. How to measure
the speed?
Running Speed Footpods
Accelerometers and GPS
Micro gates/ timing gates

9. Agility
The ability of the
body to change
position and
direction quickly

10. How to measure the Agility?
Quadrant Jump Test
T- Test

11. Balance
The ability to
maintain an
upright posture or
equilibrium while
still or moving

12. How to measure
the Balance?
Flamingo Balance
Y- Balance
Balance beam test

13. Coordination
is the ability to move two or more body parts under control,
smoothly and efficiently. Coordination is typically
measured using tests of hand-eye or foot-eye coordination
such as throwing, catching or bouncing a ball, or hitting an
object.

14. How to Measure the coordination?
🠶 Wall Toss-Test- stand in two
meter in front of the wall,
start with throwing the ball
with right hand and catch it
with the left hand, continue
the action in 30 seconds
and record the successful
catches.

15. Reaction Time
Amount of time it takes to get moving.
Assesses a person's quickness to react to a
stimulus.

16. SVT(Supraventricular
Tachycardia )Reaction Time Test
 the athlete is required to hit a series of random lights as fast as they can,
and as many times as they can, in 30 seconds, and the SVT measures their
reaction time.

17. Power

the ability to exert a maximal force in as
short a time as possible, as in
accelerating, jumping and throwing
implements.

18. Other way to measure to POWER
 Shot Put Back Throw Test
 Punch Power Test
 Vertical Jump Test

19. Muscular strength Test
Muscular strength is the amount of force the
muscles or group of muscles can exert
against resistance for short duration. • It is
essential for maintaining good posture,
avoiding injuries and performing daily routine
work

20. KRAUS-WEBER
TEST
Strength of Abdominal
and Psoas Muscles
Strength of Abdominal
Minus Psoas
 Strength of Psoas and
Lower Abdominal
 Strength of Upper Back
Muscles

21. KRAUS-WEBER TEST
Strength of
Lower Back
Muscles
Floor Touch
Test

22. Cardiovascular Fitness
It is the ability of the heart & lungs to supply
oxygen rich blood to the working muscle
tissues and the ability of the muscles to use
oxygen to produce energy for body
movement.

23. Harvard Step Test
Equipment required: step or platform 20 inches ( 50.8 cm ) high,
stopwatch, metronome or cadence tape
The athlete steps up and down on the platform at a rate of 30
steps per minute for 5 minutes or until exhaustion. The athlete
immediately sits down on completion of the test, and the total
numbers of heart beats are counted between 1 to 1.5 minutes
after finishing. This is the only measure required if using the
short form of the test.
Fitness Index Score= (100x 300) / (2 x sum of three pulse count
after test)

25. Muscular Endurance Test
is the ability of a muscle or group of muscles to
contract without becoming exhausted
Muscular endurance is assessed by counting the
maximum number of repetitions of a muscular
contraction a person can perform to fatigue

26. ENDURANCE TEST
Having endurance enables you to repeatedly perform a skill,
or take part in an activity for a
There are two kinds of endurance:
1. Cardio-respiratory endurance - required in whole body
activities, which increase the demands on the heart and lungs.
Example, marathon running, football and hockey.
 2.Muscular endurance - where a muscle or group of muscles
are required to work continuously. Example, leg muscles in
cycling, long time.

27. Types of Training for Endurance
•continuous running- gradually increasing the
distance or speed.
•varied pace running- steady running including
some sprints.
•interval running - running in a set time, over a set
distance, with recovery in between.

28. https://
www.topendsports.com
https://www.physio-
pedia.com