CONCEPT OF

FITNESS
 The Aspects of Total
Fitness

A fit person that has the ability to cope with stress and
everyday strain of modern day living, a high level of
cardiovascular and muscular fitness, the ability to
maintain a positive and meaningful social relationships,
and an active lifestyle includes good habits.
Physical Fitness
 Physical Fitness
oPhysical fitness is the body’s ability to function
efficiently and effectively in work and leisure
activities. Optimum efficiency is the key to physical
fitness.

oPhysical fitness requires various exercises and with

the help of proper and healthy eating habit.
 Benefits of Physical
Fitness
oImproves the functioning of heart and lungs by increasing the availability of oxygen to all
tissues and organs in the body system
oImproves muscle tone
oPromotes the development of good posture, proportionate figure, and thereby positive
body image and physical appearance
oEnsures quick recovery after injury and illness
o Decreases the risk of cardio-vascular disease; (like heart attack, asthma etc.)
o Reduces and controls undesirable body fat. When the individual does exercise, takes
proper diet that also fulfils nutritional requirement, it helps maintain ideal body weight;
oIncreases energy level of a person; •
o improves the mood by reducing depression and anxiety; •
oHelps people to meet challenges of life, makes them confident and delays the ageing
process.
 Factors Affects of
Physical Fitness
Heredity = The genetic make up of an individual, predetermined the responsiveness of an
individual to training.
Lifestyle = The general living day to day affect of your certain lifestyle habits.
Body type = close to heredity factor, shape of the individual example. ectomorphs (lean build)
cope well with endurance events.
Age = capability tends to decline with age. However, the rate can be dramatically reduced
through reg exercise and activity.
Health status = performance can be severely affected by poor health.
Diets = It is important to establish healthy eating patterns to provide the body with sufficient
nutrients.
Understand all aspects of cardio fitness, with particular reference to the aerobic heart rate
training zone mode
 Primary Components of
Physical Fitness
The Four Primary Components (also known as the components of health related fitness)
that are important to improved physical health are as follows:
Cardiorespiratory Endurance
Cardiorespiratory endurance reflects the ability of the body’s circulatory and
respiratory systems to supply fuel during sustained physical activity. This asks the question
“how efficiently your body delivers oxygen and nutrients for muscular activity and
transports waste from the cells”
Muscular capacity
Refers to the spectrum of muscular capability. This includes:
Muscular Endurance- the ability to apply force over a long period of time or to complete
repeated muscle contractions.
Muscular Strength- the ability to generate force that a muscle can exert in a single
contraction.

 Primary Components of
Physical Education
Flexibility
The ability to move your joints (elbow or knee, for example)
or any group of joints through their entire normal range of motion.

Body composition
Refers to the proportion of team body mass to body fat, it
includes amount of muscle, fat, bone, and other vital parts of the
body.
 Secondary Components of
Fitness
The Secondary Components of Fitness are involved in all physical
activity and are necessary for daily functioning. The secondary components
include the following:
Agility
Agility is the ability to change and control the direction and position
of the body while maintaining a constant, rapid motion.
Balance
Balance is the ability to control or stabilize the body when a person is
standing still or moving.
Coordination
Coordination is the ability to use the senses together with body parts
Secondary Components of Fitness
Speed
Speed is the ability to move your body or parts of your
body swiftly.
Power
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.
Reaction time
Reaction time is the ability to reach or respond quickly to
what you hear, see or feel.
 Principles of Exercise
Practicing the basic exercise principles is crucial for you to develop an effective fitness-
training program. The principles of exercise apply to everyone at all levels of physical
training, from the professional to amateur. The following are the principles of exercise:
Progression
The intensity and duration of exercise must gradually increase to improve your
fitness level. A good guideline for improvement is a 10 percent gain at specified
intervals.
Regularity
To achieve effective training, you should schedule workouts in each of the first
four fitness components at least three times a week. Regularity is also key in resting,
sleeping, and following a good diet.
Overload
The workload of each exercise session must exceed the normal demands placed
 Principles of Exercise
Variety
Changing activities reduces the boredom and increases your
motivation to progress
Recovery
You should follow a hard day of training for a given component of
fitness by an easier training or rest day for that component. This helps your
body recover. Another way to promote recovery is to alternate the muscle
groups you exercise every other day, especially when training for strength
and muscle endurance.
Balance
To be effective, a fitness program should address all the fitness
components, since overemphasizing any one of them may detract from the
 Physical Fitness Test
oPhysical fitness is simply the body’s ability to complete physical work. These
types of tests can be quite helpful in developing a complete understanding of
current health. Physical fitness can play an important role in an individual’s
treatment journey.
oA fitness test, also known as a fitness assessment, is comprised of a series of
exercises that help evaluate your overall health and physical status. There is
wide of range of standardized tests used for these exams, some of which are
intended for medical purposes and others of which establish whether you are
qualified to participate (such as with the army combat readiness test).
oFor general health and fitness purposes, the tests are considered the starting
point for designing an appropriate exercise program. They are meant to ensure
you won't be at risk of harm and provide the trainer with the insights needed to
establish clear and effective fitness goals.
 Importance of Physical
Fitness Test
To know one’s own physical fitness is to know one’s own
current limitations. People aim to be more physically fit
because it is a great way to acquire good health, and
one’s physical fitness can help determine whether or not
they are applicable for certain jobs. Achieving physical
fitness would mean that people increase energy and
other things such as their endurance and Strength.
 What Is BMI?
BMI (Body mass index) is a measurement that takes into account your
height, and weight to produce a calculation. This calculation is a
measurement of your body size and can be used to determine how your
body weight is related to your height.
BMI is not a diagnostic tool nor is it a measurement of body fat
percentage. A high BMI may or may not be an indicator of high body fat,
but it doesn't necessarily mean that a person is overweight or obese and
it alone is not a direct indicator of health.
In some populations, BMI has been found to be a fairly reliable indicator
of body fat measures. But the calculation is less effective in other groups,
such as bodybuilders and older adults. There are other methods that are
more accurate in estimating body fat.
 How BMI Is Measured
Metric
Formula: weight (kg) / [height (m)]21
Example: weight = 68 kg, height = 1.65 m (1.65 m)
BMI calculation: 68 / (1.65)2 = 24.98
Note that BMI is interpreted differently in children. Growth
charts and percentiles are used. If children are at or
above the 95th percentile of children their age, they are
considered obese.
For Adults, BMI results are interpreted as follows:

BMI WEIGHT
MEASUREMENT CATEGORY
BELOW 18.5 UNDERWEIGHT
18.5- 24.9 NORMAL WEIGHT
25.0- 29.9 OVERWEIGHT
30.0 AND ABOVE OBESE
FOR MEN FOR WOMEN
STANDING
LONG JUMP
 Sit and
Reach

Zipper
test
 STORK
BALANCE
STAND
TEST
STICK
DROP
TEST
Juggling Test- Hit the juggling material
alternately with the right and left palms.
SCORE STANDARD INTERPRETATI
ON
5 41 and above EXCELLENT
4 31-40 VERY GOOD
3 21- 30 GOOD
2 11- 20 FAIR
1 10 and below NEEDS
IMPROVEMENT
Sides: 24
inches
(60.5 cm)
 Average in
Hexagon Test
Gender Excelle Above Averag Below Needs
nt Averag e Averag Improv
e e ement
Male 11.2 11.2- 13.3- 15.6- 17.8
secs 13.3 15.5 17.8 secs
secs secs secs
Female 12.2 12.2- 15.4- 18.6- 21.8
secs 15.3 18.5 21.8 secs
secs secs secs