PHYSICAL FITNESS

Physical fitness is your ability to carry out tasks without undue fatigue. There are 2
related component of physical fitness, such as health related and skills related.

Components of Health Related Fitness

There are five areas of health related fitness. They are heart and lung endurance or
cardiovascular endurance, muscular strength, muscular endurance, flexibility, and body
composition.

Heart and lung endurance or cardiovascular endurance is the ability to exercise the entire
body for long periods of time. It requires a strong heart, healthy lungs, and clear blood vessels
to supply the body with oxygen. Activities to improve fitness in this area include running,
swimming and aerobic dance. A person must do the activity continuously for a minimum of 20
minutes within their target heart rate zone. Endurance/cardiovascular activity should be done a
minimum of 3 days per week. Every other day is preferable. The mile or the pacer will measure
fitness testing in this area.

Examples:
 Walking briskly
 Running / jogging
 Dancing
 Swimming
 Biking
 Climbing stairs at work
 Playing sports such as tennis, basketball, soccer or racquetball

Muscular Strength is the amount of force you can put forth with your muscles. It is often
measured by how much weight you can lift. People with strength have fewer problems with
backaches and can carry out their daily tasks efficiently. Examples of muscular strength include
push-ups, weight lifting heavy weight with few repetitions, and pull-ups. Fitness testing will be
measured by doing push-ups.

Examples:
 lifting weights
 working with resistance bands
 heavy gardening, such as digging and shovelling
 climbing stairs
 hill walking
 cycling
 push-ups, sit-ups and squats
 yoga

Muscular Endurance is the ability to use the muscles, which are attached to the bones, many
times without getting tired. People with good muscular endurance are likely to have better
posture, have fewer back problems, and be better able to resist fatigue than people who lack
muscular endurance. You can improve muscular endurance by lifting weights with many
repetitions or doing sit-ups. Measuring the number of sit-ups you can do correctly is used for
fitness testing.

Examples:
 Plank
 To start, lie flat on your stomach (hips
touching the ground) with your legs flat and upper
body propped up by your forearms.
 Tightening your lower back and shoulder
muscles, raise your hips off the ground.
 Hold for as long as you can (aim for intervals
of 30 to 45 seconds) and then relax. That completes
one repetition (rep).

 Body weight squats

 Start by standing upright with your feet
placed in a position slightly wider than shoulder-
width apart, and your toes pointed straight ahead.
 Bend your legs and drop your buttocks down
to the height of your knees. Your legs should form a
90-degree angle when you’re at the bottom of the
movement.
 With your weight on your heels, push
yourself back upright, squeezing through your glutes (buttock muscles) on the way up.
 Perform 5 sets of 25 repetitions. Adjust this rep number if you feel you can do more at
the end of each set.
 Walking lunges
 Stand upright with your feet shoulder-width
apart.
 With your right leg, take a large step forward,
then drop your body down so that your back leg
touches the ground.
 Push down through your front heel and stand
back upright.
 Repeat the same motion with your left leg.
 Perform 5 sets of 30 lunges (15 on each leg,
per set).

 Situps
 Start by lying flat on your back, with your legs
bent and your feet flat on the ground. Place your hands
beneath your neck, with your elbows out to the sides.
 Clench your stomach muscles and bring your
torso up so that it’s flush with your thighs. Resist the
urge to use momentum, rather than your muscles, to
bring your body up.
 Guide your body down in a controlled motion to
maximize your muscle use.
 Perform 5 sets of 25 repetitions.
Flexibility is the ability to use your joints fully. You are flexible when the muscles are long
enough and the joints are free enough to allow movement. People with good flexibility have
fewer sore and injured muscles. Stretching before and after activities will help to improve
flexibility, the sit-and-reach and the trunk lift are two tests used to measure flexibility.

Examples:

Upper Body (~15 minutes)

 Neck Flexion/Extension Stretch

 Neck Lateral Flexion Stretch
 Latissimus Dorsi and Posterior Deltoid Stretch
 Triceps Stretch
 Shoulder Rotator Stretch
 Pectoral Stretch at 90 and 120 Degrees
 Bicep Stretch
 Supraspinatus Stretch
 Wrist Extensor Stretch
 Thoracic Extension Stretch
 Lateral Flexion Stretch
 Lumbar Extension and Abdominal Stretch
 Lumbar Flexion Stretch
 Lumbar Rotation Stretch
Lower Body (~10 minutes)

 Lying Hamstring Stretch

 Seated Hamstring Stretch
 Seated Adductor Stretch
 Gluteal Stretch
 Gluteal and Lumbar Rotation Stretch
 Lying Quadriceps Stretch
 Standing Quadriceps Stretch
 Standing Adductor Stretch
 Hip Flexor Stretch
 Tensor Fascia Stretch
 Gastrocnemius Stretch

Body Composition is the percentage of body weight that is fat compared to other body tissue,
such as bone and muscle. People who have a high percentage of fat are more likely to be ill and
have a higher death rate than lean people. Exercise and eating the right foods in the proper
amounts can improve body composition. Body composition can be measured using an
instrument called calipers, a specialized scale, or it can be calculated by using the body mass
index (BMI) which uses height and weight to determine your BMI.

Examples:
 Burpees
 Start in the plank position with toes and
palms on the ground, holding your body up
horizontally.
 Bring your knees to your chest by tucking
them and then planting your feet on either side of
your hands.
 Come to an upright position and jump up
by driving your weight through your heels.
 This completes one repetition. The goal is
to make these motions flow together to comprise
a rhythmic, continuous movement.
 Complete 3 sets of 10 repetitions.
 Pushups
 Start in a resting position, lying flat on
your stomach.
 Push yourself off of the ground into a
plank position, holding your body up with your
hands and toes.
 Lower yourself back down and let your
chest touch the ground.
 Push your weight down through your
palms and bring your body back up to a plank
position.
 Be sure to clench your glutes together
and keep your back flat in order to engage all
necessary muscles.
  Perform 5 sets of 15 repetitions.
 Weighted squat jump
 Start by standing upright with your feet slightly wider
than shoulder-width apart and toes pointed forward,
grasping your weight with both hands and holding it in front
of you.
 Bend your legs and drop your bottom down to knee
height. Your legs should form a 90-degree angle at the
bottom of the movement.
 Drive your body weight through your heels and push
yourself back upright, squeezing through your glutes on the
way up. Maintain good form by keeping your chest out and shoulders back. Don’t let
your torso become parallel with the ground.
 Make sure you have a firm grip on your weight throughout the movement. You may feel
your shoulders and biceps becoming increasingly fatigued as your reps progress.
 Perform 5 sets of 25 repetitions. Adjust this number if you feel you can do more at the
end of each set.
 Explosive lunge jump
 Stand upright with your feet shoulder-width apart.
 With your right leg, take a large step forward and
drop your bottom down so that your back leg kisses the
ground.
 Push your weight down through your front heel in
order to stand back upright.
 Repeat the same motion with your left leg.
 Resist the urge to drop your torso. Keep your
abdomen upright and your abs engaged.
 Perform 5 sets of 30 lunges (15 on each leg, per
set).

Components of Skills Related Fitness

There are five areas of skills related fitness. They are agility, balance, power, reaction
time, coordination, and speed.

Agility
Is the ability to change the position of your body and to control the movement of your
whole body, Agility is an important quality in many sports, because you must change direction
rapidly and always have your body under control.

Examples:
 Lateral Jumps With Agility Ladder - Stand to the left
of the first square of the ladder, feet shoulder-width apart.
Lower nearly into a squat, then drive through heels to pop off
ground and jump into the ladder square diagonally in front of
feet. Immediately pop off the ground again to jump to the right
side of that ladder square. Continue moving forward quickly. At
the end of the ladder, run backward to the start and repeat.
  Two Jumps Forward, One Jump Back- Stand in
the first square of the ladder, feet shoulder-width apart and
knees bent, torso hinging forward. Drive through heels to
jump forward two ladder squares. Upon landing, immediately
jump back one back. Continue moving forward two squares
and back one. At the end of the ladder, run backward to the
start and repeat.

 - Stand in the first square of the ladder, feet shoulder-

width apart. Jump forward one square, spreading legs wide
to land in a squat with one foot on each side of the ladder.
Quickly jump to the next square, landing with both feet inside
the ladder. Continue moving forward. At the end of the
ladder, run backward to the start and repeat.

 Single-Leg Forward Hop- Stand in front of the

ladder. Lift left foot off the ground then hop forward through
the squares on the right foot. At the end of the ladder, run
backward to the start and repeat. Do 30 seconds on one
side, then switch.

 Lateral Lunges- Stand facing the right ladder rail.

Jump into a lunge on your right leg, with the right foot in the
first square and the left foot outside the ladder. Jump,
switching legs in mid-air, so the left foot is in the square.
Jump and switch legs again, this time jumping forward to the
next square. Continue repeating. At the end of the ladder,
run to the start and repeat.

 Side-Step Toe Touches- Stand inside the first ladder

box, facing the left ladder rail, knees slightly bent. Jump right
foot forward two squares, tap left toe to right ankle, then
jump left leg back one square. Continue moving forward. At
the end of the ladder, run to the start and repeat. Do 30
seconds on one side, and then switch directions to jump with
left foot.

 Skaters with Toe-Tap in Box- Stand to the left side

of the ladder, facing away from the ladder. Jump right foot to
the right, landing in a deep lunge and crossing left foot
behind the right to tap the left toe into a ladder square. Jump
left foot to the left and repeat. Continue alternating.
  Plank Jacks- Start in a push-up position with hands
inside ladder square. Jump feet wide, outside of the ladder,
the back together. Walk hands forward into the next square
and repeat. At the end of the ladder, run to the start and
repeat.

 Wide to Narrow Push-Ups on Knees- Start in a

push-up position on knees, hands on each side of the ladder.
Lower chest to ground, and then push back up to start and
walk hands into the ladder square. Walk hands back out and
repeat.

 Quick Feet- Stand to the right of the ladder, knees

slightly bent and torso hinged forward. Tap left foot into
ladder square, and then bring it to meet the right foot, taking
a quick step forward with the right foot. Continue moving
forward. At the end of the ladder, run to the start and repeat.
Perform 30 seconds on one side, and then switch directions
to tap right foot into the ladder squares.

Balance
Is the ability to keep an upright posture while either standing still or moving, good
balance in essential in many activities like skating, surfing, skiing, and gymnastics

Examples:
 Shifting your weight from side to side

 Standing on one foot

  Walking heel to toe

Power
Is the ability to perform with strength at a rapid pace. Strength and speed are both
involved in power. Football players, swimmers, shot-putters, discus throwers, and high jumpers
are examples of athletes who typically have a high degree of power.

Examples:
Clapping Push-ups-Adopt a regular pushup position with your
hands below your shoulders, abs tight and head, hips and
heels forming a straight line. Bend your arms, and lower your
chest to the floor. Immediately extend your arms and drive your
upper body off the floor so that your hands leave the ground.
While you are in mid-air, clap your hands. As you descend,
extend your arms and land on slightly bent elbows to absorb
the impact. Bend your arms, lower your chest to the floor and
repeat the exercise.

Medicine Ball Overhead Throws-Stand with your feet

shoulder width apart astride a medicine ball. Push your hips
back, bend your knees and bend down. Grasp the underside of
the medicine ball with both hands. Keeping your arms straight,
dynamically extend your knees, hips back and arms to throw
the medicine ball up overhead and behind you; aim for height
and distance. Walk to where the ball landed, and repeat the
exercise.

Reaction Time
Is the amount of time it takes to start a movement once your senses signal the need to
move, People with good reaction time can usually start quickly in track and swimming or react
quickly in ping pong or karate.

Examples:
Medicine Ball with Quick Feet
Place different colored medicine balls (or dots if
you don’t have medicine balls) in a circle or abstract
shape on the floor. Set the timer and call a color for
where you want your client to begin. Start the time and
have the client perform quick toe taps, lightly touching
the medicine balls. At either of the three lengths of time,
call out another color. The client must find and run to
that medicine ball and perform toe taps. Keep the reactions going by calling out various colors.

Around the World Resistance Bands

Have your client hold one end of a tube while
you hold the other. Remain still while stabilizing the
band in your hands. Instruct the client to assume an
athletic stance and hold the arms mostly straight. Start
with the legs wide, much like a squat or plié position. As
you call out a direction—north, south, east or west—the
client will rotate his or her body, using the core to dictate
the movement. The cues must be quick to keep the flow
going. If the cues are too long, the movement becomes too choppy. East and west incorporate
more lunge motions, while north and south integrate a traditional squat movement.

BOSU Four-square
Arrange the BOSUs into a box shape; the
distance between each BOSU will depend on the height
and leg length of your client. Have the client stand on
one BOSU as you call out a direction: front, back, right
and left. The client will leap in that direction and land on
the corresponding BOSU, where he or she will an
athletic stance. Cue at random times so the client
practices balance.

Dynamic TRX Backward Lunges

Have your client stand and hold the TRX handles.
At random, call out the leg (left or right) and have the
client lunge backward. Once he or she returns to the
center position, call out the next direction. This drill can
also be performed without a TRX if one is not available.

Coordination
Is the integration of eye, hand, and foot movements, This component is necessary for
success in such sports as baseball, softball, tennis, golf, and basketball.

Examples:
Standing Balance with Ball Tosses
Beginner clients can keep both feet on the floor.
Position intermediate clients to balance on one leg with
the opposite leg lifted at 90 degrees at the hip and knee.
 Contralateral and Ipsilateral Marching

Contralateral marching—cue the client to raise

their right arm overhead and simultaneously lift their left
leg at 90 degrees at the hip. Hold for three to five
seconds and release to the starting position. Next, cue
them to lift their left arm overhead and simultaneously lift
their right leg to 90 degrees. Continue alternating sides.

Ipsilateral marching—cue the client to raise their right arm overhead and
simultaneously lift their right leg at 90 degrees at the hip. Hold for three to five seconds and
lower to the starting position. Next, cue the client to raise their left arm overhead and
simultaneously lift their left leg at 90 degrees at the hip.

Squats with Focal Point Challenges

Position the client in an upright
standing position with feet hip distance
apart. Lift arms to shoulder height and
extend the wrists with fingers facing the
ceiling. There are two ways to execute
this squat.First, cue the client to find a
focal point on the wall or the floor in
front of them. Have them perform a
squat as their right arm moves to the
side of the body (rotating the torso)
while focusing on the focal point.
Return the torso and arm to the center
standing position. Next, perform the same movement on the left side. Alternate moving the right
and left arms as they squat. The second way involves performing the same squat, but this time
cue the client to focus their gaze on the moving fingers. The head will also rotate in the same
direction as the arm.
Reaction Side Squats
The trainer and the client will face
each other. The trainer will use their hand
to point to the right or left. The client must
coordinate and synchronize a side squat in
a timely manner based on the direction
signaled. Trainers can regress this
exercise to a side step.

Reaction Step-Ups
The trainer should cue the client
with, “right” or “left,” followed by the client
performing a step-up leading with the leg
that has been cued.
Beginner clients can step up on the top of
the bench with both feet. Intermediate
clients can drive the opposing leg to a 90-
degree angle to improve balance. Trainers can use a body bar or a dowel to support the
exercise.

Speed
Is the ability to cover a distance in a short amount of time, Speed is a very important
factor in many sports and activities. Short runs are used to evaluate speed.

Examples:
Bounding
 Jog into the start of the drill for forward momentum.
 After a few feet, forcefully push off with the left foot and bring the leg forward. At same
time drive your right arm forward.
 Repeat with other leg and arm.
 This exercise is an exaggerated running motion focusing on foot push-off and air time.
Alternating Strides
 Set up a series of cones in a straight line. The first 10 cones should be about 1
meter/yard apart. The next 10 should be 2 meters/yards apart.
 From standing start sprint the total length of the cones taking one step between each
marker.
 The cones close together will encourage faster, shorter strides. You can gradually
decrease the distance between cones as you progress. Walk slowly back to the start to
recover.
Alternating Starts
The basis of these speed training drills is a 10-20 meter/yard sprint. You should focus on
accelerating as quickly as possible by powering away with your arms and legs. If your sport
involves reacting quickly from different starting positions (as most sports do) try to vary the
starting position. Examples include doing a press up then sprinting, sitting on your hands, lying
face down, doing 5 squat jumps before sprinting etc.

Accelerating Sprints
This drill requires you to mark out distance of about 100 yards/meters where you can
sprint in a straight line. You also need to mark a halfway point either with some landmark or a
mark on the ground. Starting at one end, gradually accelerate to reach full speed at the halfway
point and continue to sprint to the end. Slow down gradually to a jog, turn and walk/jog back to
the start. Speed training drills like these help to develop speed and power endurance.
Remember though the emphasis should be on the quality of the sprint so allow plenty of time to
recover as you walks between sprints.

Weave In/Weave Out

 Place 4 cones in a straight line about 3 yards/meters apart.
 In between each pair of cones place another cone about 3 yards/meters to the left.
 Sprint from one cone to the next touching each one with your hand.
 Try to take quick side steps, rather than turning to face the marker and running forward.
GROUP 5
Leader:

Members: