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PHYSICAL EDUCATION UNIT

Physical Activity Towards Health and Fitness 3

Course Module 2 – Physical Fitness and Testing

Module Description
This module gives learners an introduction on the principles of physical
education, physical activity, the design of a tailored workout system and the
improvement of their physical fitness and motor skills, as well as developing a
proactive outlook towards well-being and physical activity that encourages students
to live a healthy, active lifestyle.

Objectives
The module aims to:
1. Identify and describe the components of health and skill related fitness;
2. Enumerate the components of complete exercise program
3. Apply the FITT principles in designing an exercise program

Learning Outcomes
At the end of the lesson the students are expected to:
a. Explain physical fitness
b. State the components of physical fitness
c. Perform the physical fitness test

Essential Questions:
• What is Physical Fitness and Physical Activity
• What are the components of Physical Fitness?
• How can an individual be fit?
• What is/are the importance of fitness?

INTRODUCTION
Fitness not only applies to being physically fit but also to the mental
condition of a person. If a person is physically fit but mentally ill or disturbed, he or
she may not be able to function optimally. Mental fitness can only be done if the
body is functioning properly. You will help calm your own mind and relieve tension
by exercising regularly and eating healthy.
Also, people who are physically fit are healthier, able to maintain their best
weight, and are not prone to heart and other health problems. A person must be
physically active, in order to achieve a relaxed state of mind. An individual who is
physically and mentally fit is healthy enough to face life's ups and downs, and will
not be disturbed by dramatic changes if they happen.
What is fitness?
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. Being
efficient means doing daily activities with the least effort possible. A fit person is
able to perform schoolwork, meet home responsibilities, and still have enough
energy to enjoy sport and other leisure activities. A fit person can respond
effectively to normal life situations, such as raking leaves at home, stocking shelves
at a part-time job, and marching in the band at school. A fit person can also respond
to emergency situations - for example, by running to get help or aiding a friend in
distress.
More specifically it is “The ability to perform daily tasks vigorously and alertly
with energy left over for enjoying leisure-time activities and meeting emergency
demands. It is the ability to endure, to bear up, to withstand stress, to carry on in
circumstances where an unfit persona could not continue, as is a major basis for
good health and well-being.” Physical fitness involved the performance of the heart
and lungs, and the muscles of the body. Since what we do with our bodies also
affects what we can do with our minds, fitness influences to some degree qualities
such as mental alertness and emotional stability.
Why it is important to be Physically Fit?
Physical health and physical fitness are closely linked in that physical fitness
is primarily, but not exclusively, measured by levels of physical activity in recent
weeks or months. Genetic fitness influences are significant, but they probably
account for less of the variability observed in fitness than they are due to
environmental factors, primarily physical activity. In most people, increased
physical activity results in improved physical health, but the amount of health
adaptation to the regular exercise dosage differs greatly and is under genetic
regulation. Thus, at one point, the focus of this study returns to the often-
considered issue of the relative importance of nature versus nurture. Consensus
may never have been reached in response to this nature-nurture problem in other
contexts, but we will seek to delineate and describe the topic discussed in this
report in such a way that many, if not most, may consider certain principles or
issues on which they may agree.
People who are physically fit are also healthier, are able to maintain their
most optimum weight, and are also not prone to cardiac and other health problems.
In order to maintain a relaxed state of mind, a person should be physically active. A
person who is fit both physically and mentally is strong enough to face the ups and
downs of life, and is not affected by drastic changes if they take place.
FITNESS is the ability to live healthy, satisfying, and useful life. The concept
of total fitness may be broken down into its four specific aspects: -the ultimate
goal of physical education (to lie a good life). This means that a person
has total physical fitness.
 PHYSICAL FITNESS refers to the ability to perform one’s task efficiently
without undue fatigue and with extra “reserve” in case of emergency.
 SOCIAL FITNESS refers to the individual to mingle with all kinds of
people.
 EMOTIONAL FITNESS is the ability to control one’s feelings and
emotions.
 MENTAL FITNESS refers to the ability to solve one’s daily life problems.

COMPONENTS OF PHYSICAL FITNESS

1. Health Related Component
2. Skill Related Component

 Health Related Component of Fitness

The 5 components of physical fitness are often used in our school systems,
health clubs and fitness centers to gauge how good a shape we are truly in. The 5
components that make up total fitness are:
o Cardiovascular Endurance
o Muscular Strength
o Muscular endurance
o Flexibility
o Body Composition

Total fitness can be defined by how well the body performs in each one of the
components of physical fitness as a whole. It is not enough to be able to bench
press your body weight. You also need to determine how well you can handle
running a mile etc.
A closer look at the individual components:
Cardiovascular Endurance is the capacity of the heart and lungs to operate
together to supply the body with the necessary oxygen and fuel during prolonged
workloads. Examples will be jogging, mountain biking and swimming.
Muscular Strength is the degree of force that a muscle can produce. The bench
press, the leg press or the bicep curl would be examples of this. The push up test is
most commonly used to assess muscle strength.
Muscular Endurance is muscle ability to perform continuously without fatigue.
Cycling, step-machines, and elliptical machines would be examples. The sit up test
is most commonly used to assess muscle endurance.
Flexibility Is the ability of each joint to move within the available motion range for
a particular joint. Examples may be individual muscle stretching or the ability to
conduct other physical motions such as the lung. Most often the sit and reach test is
used to test flexibility.
Body composition is the amount of fat mass compared to lean muscle mass, bone
and organs. This can be measured using underwater weighing, Skinfold readings,
and bioelectrical impedance. Underwater weighing is considered the “gold
standard” for body fat measurement, however because of the size and expense of
the equipment needed very few places are set up to do this kind of measurement.

 FORMULA OF BMI (Body Mass Index)

Example: Weight = 68 kg, Height = 165 cm (1.65 m)

Calculation: 68 ÷ (1.65 x 1.65) = 24.98
BMI ranges
Your BMI will fit into one of 5 bands:
 under 18.5 – This is described as underweight.
 between 18.5 and 24.9 – This is described as the ‘healthy range/
Normal’.
 between 25 and 29.9 – This is described as overweight
 between 30 and 39.9 – This is described as obesity
 40 or over – This is described as severe obesity

➢ Skill Related Component of Fitness

There are six skill-related fitness components:
o Agility
o Balance
o Coordination
o Speed
o Power
o Reaction time

Agility is the ability to change and control the direction and position of the body
while maintaining a constant, rapid motion. For example, changing directions to hit
a tennis ball.
Balance is the ability to control or stabilize the body when a person is standing still
or moving. For example, inline skating.
Coordination is the ability to use the senses together with body parts during
movement. For example, dribbling a basketball. Using hands and eyes together is
called hand-eye coordination.
Speed is the ability to move your body or parts of your body swiftly. Many sports
rely on speed to gain advantage over your opponents. For example, a basketball
player making a fast break to p erform a lay-up, a tennis player moving forward to
get to a drop shot, a football player out running the defense to receive a pass.
Power is the ability to move the body parts swiftly while applying the maximum
force of the muscles. Power is a combination of both speed and muscular strength.
For example, fullbacks in football muscling their way through other players and
speeding to advance the ball and volleyball players getting up to the net and lifting
their bodies high into the air.
Reaction Time is the ability to reach or respond quickly to what you hear, see, or
feel. For example, an athlete quickly coming off the blocks early in a swimming or
track relay, or stealing a base in baseball.
PRINCIPLE OF FITT
The FITT principle is an acronym that represents, Frequency, Intensity, Time,
and Type. It can be prescribed to people to improve health, similar to
pharmacologic intervention. You can easily remember the basic principles of
exercise using the so-called FITT factors.
Frequency is how often something occurs. In this FITT method it is how often
different types of exercises occur. It applies to cardio, strength training, and rest
days.
Intensity has to do with how hard you work during exercise. How you increase or
decrease intensity depends on the type of workout you're doing.
Time is how long you exercise during each session. There isn't one set rule for how
long you should exercise, and it will typically depend on your fitness level and the
type of workout you're doing.
Type refers to the form of exercise you undertake.

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