PHYSICAL FITNESS AND TESTING

WEEK 3-4
PHYSICAL FITNESS
AND TESTING
Presented by Group 5
Objectives:
• Students will assess their overall physical
fitness through standardized fitness tests.
• They will determine health-related and
skill-related fitness components.
• Students will perform basic fitness test
routines.
• Students will also learn the meaning,
principles, components, and purpose of
fitness testing.
01 Physical Fitness
02 Principles of Fitness Training
03 Components of Fitness
Agenda
Overview 04 Fitness Test
Physical Fitness and Testing 05 Health Related Exercises

Physical fitness
PHYSICAL FITNESS
- Is simply the body’s ability to complete physical work. This can
include cardiovascular fitness, muscular strength, and muscular
endurance.
- A test design to measure physical strength, agility and endurance
- It may include a repetition maximum of strength-based exercises,

like squats or bench presses, to assess muscular strength. It may also
involve performing exercises, like bodyweight squats, until exhaustion,
which tests muscular endurance.
Physical fitness
BASIC PRINCIPLE
FITT Principle
Frequency
Intensity
Time
Type of activity
Physical fitness
The 10 principles of fitness training are:
Specificity Variation
Overload Reversibility
Balance
Progression
Warm-up and Cool Down
Individualisation
Cardiovascular/Respiratory
Recovery Endurance.
COMPONENTS OF FITNESS
HEALTH RELATED COMPONENTS
– are factors that contribute to the ability to stay healthy.
CARDIO-RESPIRATORY ENDURANCE
– This is the ability of our heart and lungs to supply oxygen to our
muscles when performing a prolonged physical activity.
MUSCULAR ENDURANCE
– It is the ability to sustain and remain productive over prolonged
physical activity without feeling fatigued.
STRENGTH
– It is the ability of your muscles to contract and apply force
against resistance.
FLEXIBILITY
– It is the ability to maximize the range of motion of a join without
stiffness.
BODY COMPOSITION
– It refers to the proportion of lean and fat body tissues that makes
up our body.
SKILL-RELATED COMPONENTS
– are factors that are essential for athletic competitions or
proficient performances.
BALANCE
– It is the ability to control the center of gravity, it involves the
coordination of your whole body to keep it stable and in a state
of equilibrium.
COORDINATION
– Is the ability to properly and efficiently perform combined
body movements to engage in physical activity.
AGILITY
– Is the ability of the body to move quickly and efficiently while
changing directions.
SPEED
– Is the ability to move from one place to another in a short
period of time.
POWER
– This is the combination of strength and speed; it is the ability
to exert as much force as possible in a short amount of time.
REACTION TIME
– Refers to the amount of time for a person to respond or
initiate a movement due to the given stimulus.
FITNESS TEST
- The fitness test guides us to know and understand what level of
physical fitness an individual is.
SAFETY GUIDELINES
- Review medical consideration
- Warm-up 5-10 minutes before perform Fitness Test.
- Students should wear appropriate attire for the test.
EXERCISES (TEST ITEMS)

- BMI
- 3 minutes Step Test
- Zipper Test
- Sit and Reach
Health related exercises
Endurance exercises are physical activities that improve your
body's ability to sustain prolonged physical activity. They focus on
cardiovascular fitness and muscle endurance.
- RUNNING
- WALKING
- DANCING
Balance exercises are physical activities that help improve your
body's ability to maintain equilibrium and stability. They can be
beneficial for people of all ages, especially as we get older.
- TREE POSE
- SINGLE-LEG STANCE
- TANDEM STANCE
Health related exercises
Strengthening exercises help build muscle mass, increase strength,
and improve bone density. They are essential for overall health and
fitness.
- PUSH UP
- SQUATS
- PLANKS
Flexibility exercises help improve your range of motion and reduce
stiffness. They are essential for maintaining good posture,
preventing injuries, and improving overall physical function.
- HAMSTRING STRETCH
- CHILD POSE
- COBRA POSE
REFERENCES:
Cher Nina. (2024, January 7). PathFit 1: Movement Enhancement | Module 1: Physical
Education: Part 1 [Video]. YouTube. https://www.youtube.com/watch?
v=ZJeuabCVLLc
Cher Nina. (2024b, January 8). PathFit 1: Movement Enhancement | Module 1: Physical
Education: Part 2 [Video]. YouTube. https://www.youtube.com/watch?v=eSIH-
aCApaA
Cher Nina. (2024c, January 9). PathFit 1: Movement Enhancement | Module 1: Physical
Education: Part 3 [Video]. YouTube. https://www.youtube.com/watch?
v=skpH1inVWaY
REFERENCES:
Fitness-Admin. (2023, April 17). What are the 10 principles of fitness training?
Optimised Self Fitness. https://optimisedself.com.au/what-are-the-10-principles-of-
fitness-
training/#:~:text=The%2010%20principles%20of%20fitness%20training%20are%20Sp
ecificity%2C%20Overload%2C%20Progression,in%20the%20best%20way%20possible
.
Physical fitness testing plays an important role | J.Flowers. (2024, August 26). J.
Flowers Health Institute. https://jflowershealth.com/physical-fitness-
testing/#:~:text=Physical%20fitness%20is%20simply%20the,presses%2C%20to%20as
sess%20muscular%20strength
PRESENTED BY GROUP 5
Thank You

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WEEK 3-4

02 Principles of Fitness Training

Physical Fitness and Testing 05 Health Related Exercises

- A test design to measure physical strength, agility and endurance

- It may include a repetition maximum of strength-based exercises,

EXERCISES (TEST ITEMS)

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