2. BENEFITS OF PHYSICAL FITNESS AND FITNESS TEST
- 2. What kind of physical activity do you do every day?
- 3. What is Physical Fitness? Physical fitness is the capacity of the body to do activities without undue exhaustion. Physical fitness can be divided into two distinct categories: components of health-related fitness and components of skill- related fitness.
- 4. Health-Related Fitness Skill-Related Fitness Exercises that are done with the intention of improving one's physical health and maintaining a healthy lifestyle are included in the concept of health-related fitness. Skill-related fitness is the capacity to perform during games and sports. This level of physical fitness is needed to be able to perform the more
- 5. Health-Related Fitness Skill-Related Fitness The five components of health-related fitness include: cardiovascular endurance, muscle strength, muscular endurance, flexibility, and body composition. The five components of skill-related fitness include: agility, balance, coordination, power, reaction time, and speed.
- 7. Cardiovascular Endurance Cardiovascular endurance is the ability of the lungs, heart, and blood vessels to deliver enough oxygen to the cells to meet the needs of long-term physical activity.
- 8. Muscular Strength Muscular Endurance Muscular strength is the capacity of the muscle to produce force during a relatively short period of time. Push-ups, sit-ups, lifting, squats, and lunges promote muscular strength. Muscular endurance is the highest amount of force that a muscle group is able to pull or push in a single contraction. Circuit training, and bodyweight exercises are all good ways to build
- 9. Flexibility Flexibility is the ability of a joint or group of joints to move through their full range of motion without pain or restriction. Squats, lunges, and stretching can enhance the body's flexibility.
- 10. Body Composition Body composition is how much of your body is made up of fat, bone, and muscle. Body composition is a way for health professionals to figure out if a person is at a healthy weight
- 12. the ability to change the direction of the body in an efficient and effective manner. agility
- 13. balance coordination the ability to stay upright, steady and in control of your posture while undertaking a movement activity the harmonious functioning of different body parts to perform movements smoothly and efficiently.
- 14. power speed the ability to exert maximum force in the shortest amount of time. the ability to move the body in one direction as fast as possible.
- 15. reaction time the time needed to respond consciously to an external stimulus.
- 16. the ability to change the direction of the body in an efficient and effective manner. agility
- 18. • Improved cardiovascular health – Regular exercise strengthens the heart and improves circulation. • Stronger muscles and bones – Weight-bearing and resistance exercises increase muscle tone and bone density. • Enhanced flexibility and balance – Reduces the risk of falls and injuries. • Weight management – Helps burn calories and maintain a healthy body composition. • Boosted immune system – Regular physical activity can strengthen your immune defenses. • Increased energy levels – Improves stamina and reduces fatigue 1.Physical Benefits
- 19. • Reduces stress and anxiety – Exercise triggers the release of endorphins, also known as "feel-good" hormones. • Improves mood – Physical activity can help reduce symptoms of depression and promote a positive outlook. • Enhances sleep quality – Promotes deeper and more restful sleep. • Improves cognitive function – Boosts memory, focus, and learning ability. 2. Mental and Emotional Benefits
- 20. • Encourages teamwork and cooperation – Especially in group sports or fitness classes. • Builds friendships and social interaction – Provides opportunities to connect with others. • Promotes discipline and responsibility – Especially among students and young athletes. 3. Social Benefits
- 21. • Lowers risk of chronic diseases – Such as heart disease, type 2 diabetes, obesity, and some cancers. • Delays signs of aging – Maintains mobility, independence, and quality of life in older adults. • Increases life expectancy – Studies link regular physical activity to a longer, healthier life. 4. Long-Term Health Benefits
- 23. Cardiovascular Endurance Muscular Strength • Test: 3-Minute Step Test or 1.5-Mile Run/Walk • Purpose: Measures heart and lung efficiency over time. • Test: Push-Up Test • Purpose: Assesses the strength of upper body muscles, especially the chest,
- 24. Muscular Endurance Flexibility • Test: Sit-Up or Curl-Up Test (1 minute) • Purpose: Evaluates the endurance of abdominal and core muscles. • Test: Sit and Reach Test • Purpose: Measures flexibility of the lower back and hamstring muscles.
- 25. Body Composition Speed and Agility (Optional) • Test: Body Mass Index (BMI) or Skinfold Test • Purpose: Assesses the proportion of fat and lean mass in the body. • Test: 40-Meter Sprint, Shuttle Run • Purpose: Measures quickness and change of direction, important for athletes.