Elements/Components of Fitness

Arlene L. De Jesus
Benefits of Skill Related Fitness
• Improved ability to performed basic motor skills.
• Possible Injury Prevention
• Greater ease and efficiency of sports skill
performance.
• Early development of coordination and balance
• Better performance in fitness tests.
Elements of
Fitness
PART I – Health Related Fitness
1. Body Composition
- The make-up of the body
including fat, muscle, tissue and
water and the ratio between them.
PART I – Health Related Fitness

Body Composition Example

• Body Mass Index (BMI) BMI = 69kg
FORMULA FOR COMPUTING ( 1.72 m )²
BODY MASS INDEX = 69 kg
• BMI = Weight (kg) 2.96 m²
Height ² (m) = 23.31 ( Normal )
Classification
• BELOW 18.5 Underweight
• 18.5- 24.9 Normal
• 25.0- 29.9 Overweight
• 30.0- ABOVE Obese
Waist Circumference
Pinch Test – uses a skinfold caliper
• measures the
thickness of fat
beneath a fold
of skin
Essential exercises:
a. Burpees
b. Weighted Squat Jump
c. Interval Training
2. Flexibility

- the range of motion in a joint or

group of joints or the ability to
move joints effectively through a
complete range of motion
Flexibility training
stretching exercises to lengthen
the muscles like:
a. yoga
b. Tai Chi
a. Zipper test
scoring
• Record zipper test to the nearest 0.1 cm
• Standard
• 0 – did not touch the finger
• 1- just touch fingers
• 2 – fingers overlapped by 1-2 cm
• 3 -fingers overlapped by 3-4 cm
• 4 - fingers overlapped by 5-6 cm
• 5. fingers overlapped by 8 cm or more
b. Sit and Reach
3. Cardiovascular endurance
- is the ability of the heart, lungs and
blood vessels to deliver oxygen to working
muscles and body tissues, as well as the
ability of those muscles and tissues to utilize
the oxygen
• The more efficiently your body delivers
oxygen to its tissues, the lower your
breathing rate is.
3 minutes Step Test
Improving Cardio Vascular Endurance
a. walking briskly
b. running/jogging
c. dancing
d. biking
e. climbing stairs at work
f. sports such as tennis, basketball, soccer, etc
4. Strength

– is the ability of the

muscle to generate force
against physical objects
a. Push Ups
b. Basic Plank
Strength Trainings:
1. 20 Body weight squats
2. 10 push ups
3. 20 walking lunges
4. 10 dumbbell rows (using a gallon milk jug)
5. 15 second plank
6. 30 jumping jacks
7. 10 squats
Part II –Skill Related Fitness
1. Speed
- is the ability to perform a
movement in one direction in
the shortest period of time
40 m Sprint
2. Power
– is the ability of the muscle to
transfer energy and release
maximum force at a fast rate.
strength + speed = power
Power trainings:
a. Jumping with weights
b. Throwing weights
Standing Long Jump
3. Agility
-is the ability to move in different
directions quickly using a
combination of balance,
coordination, speed, strength, and
endurance
Hexagon Agility Test
Agility Test
a. Illinois Agility Test
b. Shuttle run
c. Zigzag Test
d. Side Step Test
e. Figure of Eight Agility Run Test
4. Reaction Time

-the amount of time it takes to

respond to a stimulus
- the amount of time it
takes to move once you realize the
need to act
STICK DROP TEST
5 Sports That Need A Fast Reaction Time
a. Hockey
b. Soccer
c. Boxing
d. Motor Sports
e. Racket Sports
5. Coordination
– the ability to use the senses
with the body parts to perform
motor tasks smoothly and
accurately
- to be able to use two or more
body parts together
Juggling
6. Balance
– the ability to keep an upright
posture while standing still or
moving
Stork Balance Test
Thank you! 