how to make handout: 2013

PARTIDO STATE UNIVERSITY

COLLEGE OF EDUCATION

GOA, CAMARINES SUR

February 07, 2013

esmenda_d@yahoo.com

Diana Mae T. Esmenda

PHYSICAL FITNESS

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“Physical fitness is not only one of the most important keys to a healthy body; it is the basis of dynamic and creative intellectual activity.”

— John F. Kennedy

PHYSICAL FITNESS- is the ability of an individual to perform one’s daily activities efficiently without undue fatigue, reduce the risk of health problems and with extra “reserve” in case of emergency.

FITNESS-ablity to live healthy, satisfying and useful life.

A. Physical Fitness comprises 2 related concepts:

a. General Fitness a state of health and well-being.

b. Specific Fitness a task-oriented definition based on the ability to perform specific aspects of sports or occupations.

B. SPECIFIC COMPONENTS OF PHYSICAL FITNESS

· ORGANIC VIGOR-refers to the soundness of the heart and lungs which contributes to the ability to resist disease.

· ENDURANCE-ability to sustain long continued contractions where a number of muscle groups are used.

· STRENGTH – capacity to sustain the application of force without yielding or breaking.

· POWER - the ability to exert maximum muscular contraction instantly in an explosive burst of movements.

· AGILITY - the ability to perform a series of explosive power movements in rapid succession in opposing directions.

· BALANCE - the ability to control the body's position. A state of equilibrium.

· FLEXIBILITY – is the quality of of plasticity, which gives the ability to do a wide range of movement.

· SPEED – ability to make successive movements of the same kind in the shortest period of time.

· COORDINATION- the ability to integrate the above listed components so that effective movements are achieved.

C. 10 BENEFITS OF PHYSICAL FITNESS:

1. You're more likely to live a long and healthy life.

2. You'll have more energy, strength and stamina.

3. You'll keep excess body fat off.

4. You'll keep your bones strong.

5. You'll prevent or reduce low back pain.

6. You'll keep your mind sharp.

7. You'll improve your mood.

8. You'll get sick less often.

9. You'll sleep better.

10. You'll enjoy life more.

D. PHYSICAL FITNESS TEST- physical fitness test is a test designed to measure physical strength, agility, and endurance.

Example Test Battery For Soccer
Test number	Test	Fitness component	Time (mins)
1	Skinfold measurements	Body composition	20
2	Standing jump test	Explosive power	10
3	30 meter sprint test	Short term power	10
4	Sprint fatigue test	Power maintenance	10
5	1-RM test	Maximal strength	15
6	Press up test	Muscular endurance	5
7	Sit up test	Muscular endurance	5
8	Multistage shuttle run	Aerobic endurance	20
9	Sit and reach test	Flexibility	5
10	Groin flexibility test	Groin flexibility	5

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Strength Tests
1) One repetition max -- The standard strength test for all athletes.
2) Sit up test -- A good indication of core strength.
3) Press up test -- Used to test strength endurance.

Speed and Power Tests
1) 30m sprint -- A simple fitness test to measure power.
2) 30m sprint fatigue -- Excellent for multisprint sports such as basketball, soccer, hockey etc.
3) Illinois agility test -- Another great fitness test for multisprint sports.
4) Standing long jump -- A simple test to measure explosive, ultra-short term power
5) Standing Vertical jump -- The standard fitness test used to measure explosive power. Particularly relevant to basketball and volleyball.
6) Hexagon drill -- Excellent test to measure quickness, agility and balance.

Endurance Tests
1) Balke 15 minute run -- A fitness test to measure aerobic power (VO2max) indirectly.
2) Cooper 12 minute run -- As above
3) Multistage shuttle run -- Also used to estimate aerobic power but more appropriate for multisprint sports. Also effective for testing large groups at a time.
4) Rockport test -- A simple walking test for less active individuals.

Flexibility Tests
There are only a few reliable tests to measure flexibility. The best instrument is a goniometer (a very simple and cheap type of protractor). It can be used to measure the flexibility of most joints and the range of motion for dozens of movements.
1) Sit and reach test -- The standard flexibility test that measures lower back and hamstring flexibility.
2) trunk rotation test
3) Groin flexibility test

E. PHYSICAL FITNESS ACTIVITIES