PHYSICA

L
FITNEES
Dr. Nasyaruddin Herry
Taufik,Sp.RM

FITNESS

Ability to perform moderate vigorous

levels of physical activity without undue
fatigue and the capability of
maintainning such ability throughout life
The ability to perform muscular work
satisfactorily
Physical activity is any bodily movement
produced by skeletal muscles that
results in energy expenditure

EXERCISE

Physical activity that is planned,

structured, repetitive, and
purposive in the sense that
improvement or maintenance of
physical fitness is an objective

SKILL - FITNESS

Strength
Agility
Flexibility
Balance
Coordination
Speed
Power
Reaction Time
Endurance

Strength training

Contraction
Concentric
Eccentric
Static

No visible move the joint

Dynamic
Move the joint

Progressive Resistive Exercise

De Lorme
10 RM first determined
1st set 10 repetitions 50% of the 10 RM
2nd set 10 repititions 75 % of the 10 RM
3rd set 10 repititions 100 % of the 10
RM
Every week new 10 RM is determine.
Mc.Morris
25 %, 10%,75%,100%

FLEXIBILITY

Theraupetic manuever to lengthen

pathological shortened structures
thereby increasing ROM along the
anatomic planes of motion.

Maintenance

AGILITY

HEALTH - FITNESS
Cardiorespiratory Endurance
Body Composition
Musculoskeletal

Flexibility
Strength
endurance

Power
Reaction Time

Cardiorespiratory Endurance
Warm up
5 10minute
Flexibility exercises
Aerobic 40-60% 20 30
minute

60-70%

75-90%
Warm down
5 10
minute

Aerobic Session

Frequency : number of exercise

session per week in the exercise
program.
3 to 5 days per week

Training Heart Rate(THR)

Intensity calculation
1. Maximum Heart Rate[220-age] Rest
Heart
Rate = Heart Rate Reserve {HRR}
2. Percentage HRR x %{60-90) + Rest
Heart Rate

Aerobic Session

Duration : 15 to 60 minutes

Mode activity :
Large muscles groups
Running, jogging
Swwimming, skating, bicycling

Musculo Fitness

Flexibility
Specific
Muscle,ligament
Tendon

Muscular strength
Maximal one effort force that can be exerted

against a resistance

Muscular endurance
Ability of muscles to apply a submaximal force

repeatedly

Test

One Minute ,Bent-Knee-SitUps

Evaluated abdominal muscles

strength & endurance

Pull - Ups
Measure muscular strength &

endurance arm and shoulder

girdle.

Push Ups
Upper body muscle strength &

endurance

One minute timed,bent-knee sit-ups

Canadian test of fitnees

AGE

20 - 29

30 - 39

GENDER

MALE

FEMALE

MALE

FEMALE

Exellent

>43

>36

>36

>29

Above
average

37-42

31-35

31 - 35

24 - 28

Average

33 - 36

25 - 30

27 - 30

20 23

Below
average

29 - 32

21 - 24

22 - 26

15 19

Poor

<28

<20

<21

<14

One minute timed,bent-knee sit-ups

Canadian test of fitnees

AGE

40 - 49

50 - 59

GENDER

MALE

FEMALE

MALE

FEMALE

Exellent

>31

>25

>26

>19

Above
average

26 - 30

31-35

31 - 35

24 - 28

Average

22 25

25 - 30

27 - 30

20 23

Below
average

17 21

7 - 14

13 - 17

34

Poor

<16

<6

<12

<2

Push - ups
Canadian test of fitnees
AGE

20 - 29

30 - 39

GENDER

MALE

FEMALE

MALE

FEMALE

Exellent

>36

>30

>30

>27

Above
average

29-35

21-29

22 - 29

20 - 28

6Average

22 28

15 20

17 21

13 19

Below
average

17 21

10 14

12 16

8 12

Poor

<16

<9

<11

<7

Guidelines exercise
ACSM
Frequency : 3 to 5 days per
week
Intensity : 60 to 90 % of max.
HR
or 50 - 80 % of
VO max.
Duration : 15 to 60 minutes
Mode activity :
Large muscles groups

Push - ups
Canadian test of fitnees
AGE

40 - 49

50 - 59

GENDER

MALE

FEMALE

MALE

FEMALE

Exellent

>22

<24

>21

>21

Above average 17 21

31-35

13 20

11 20

Average

25 - 30

10 12

7 10

Below average 10 12

5 10

7-9

36

Poor

<4

<6

<2

13 16

<9

FLEXIBILITY TEST
Capacity joint to move fluidly
through its full ROM
Seat and reach test

Reaching forward and extending

hamstring and lower bak muscles

CLASSIFICATION

SIT AND REACH TEST

Exellent

+ 6 or more

Very good

+ 5 to + 6

Good

+ 3 to + 5

Average
Fair
Poor

0 to + 3
-2 to

Below 2

Aerobic capacity

Cardiac out put and endurance

Cardiorespiratory function
Efficient respiratory

Mets : Oxygemsuptake at rest equals

approximately 3,5 ml/Kg/min

ACTIVITY
WALKING
BICYCLING

RUNNING

SPEED[MpH]

CALORIES/HOUR

420

10

420

11

480

12

600

600

750

870

10

1,285

BADMINTON

480

SWIMMING
CROSS COUNTRY

400 - 750
5

700

TERIMA
KASIH

Max.O2 uptakes.

Resting HR