PE 11: Physical Fitness Components & Tests

Health-Related Components

These are aspects of fitness that directly affect your overall health and ability to perform daily activities efficiently. Improving these helps prevent diseases and maintain a healthy body.

Cardiorespiratory endurance

This pertains to the efficiency with which your heart, lungs, and blood transport oxygen during physical activity.

Muscular strength

The maximum force your muscles can produce.

Muscular endurance

How long your muscles can work without getting tired.

Flexibility

The range of motion in your joints.

Body Composition

It is the relationship between fat tissue and lean body tissue such as muscle, bone, blood, skin, and organs. It refers to the relative percentage of lean body mass and body fat.

Skill-Related Components

These are aspects of fitness that help you perform well in sports and physical activities. They focus on your ability to move skillfully, quickly, and effectively.

Agility

The ability to change direction quickly.

Balance

The ability to maintain stability while stationary or moving.

Coordination

The ability to use different parts of your body together smoothly and efficiently to perform a task.

Power

The ability to exert maximum force quickly.

Reaction Time

Refers to how quickly you respond to a stimulus.

Speed

How fast you can move from one point to another.

Physical Education

It is a way/process of learning through physical activities such as sports, games, and exercises.

Physical Fitness

It is the ability to perform daily activities with ease, without becoming overly tired, and while maintaining enough energy.

AUTHOR’S NOTE (lol): I AM NOT SURE IF THIS IS THE EXACT DEFINITION OF THE TERM, AS WE WERE NEVER PROVIDED A COPY OF THE QUIZ. Just take note of the underlined words :)

Ectomorph

They are often below the average weight for their height and have a skinny appearance.

• Very thin and lean/Skinny appearance

• Narrow shoulders, hips and chest

• Not much fat or muscle

• Long arms and legs

• Thin face and high forehead

• Hyperactive

• Fast Metabolism

• Can eat whatever they want

• Get full easily

• Small joints

• Small chest and buttocks

• Difficulty building muscle

• Difficulty gaining weight

• Low body fat

• Narrow frame (“pencil frame”)

Mesomorph

It has a larger frame (bone structure) as the endomorph does, but a low body fat percentage as the ectomorph has. It is the aspiring body type that everybody wants.

• Symmetrical build

• Wide shoulders and narrow hips

• Small waist

• Low body fat

• Seems to put on muscle easily

• Seems to burn fat easily

• Muscular physique

• Strong arms and legs

• Very little body fat

• Eats in moderation

Endomorph

The complete opposite of an ectomorph. This individual will usually be larger in appearance with heavier fat accumulation and little muscle definition. They find it hard to drop weight even though they try several diets or workout programs.
Large amount of fat accumulation

• Often fatigue easily

• Insatiable appetite

• Try various diet and exercise programs to failure

• Cannot seem to drop weight

• Eat larger meals or several smaller-sized meals

• Low muscle definition due to adipose tissue

• Larger frame

3 Minute Step test

A physical fitness test that measures cardiovascular endurance.

Right Angle Push Ups

A physical fitness test that measures the strength of the arms and shoulder girdle and muscular endurance.

Zipper Test

A test of upper arm and shoulder girdle flexibility intended to parallel the strength/ endurance assessment of that region.

Sit and Reach

A test of flexibility for the lower extremities, particularly the hamstring.

Curl Ups

Measures muscular endurance and strength of abdominal muscles.

Ball Catching and Juggling

Measures the coordination of the individual in the performance of motor tasks.

Illinois & Hexagon Agility Test

Measures agility.

Standing Long Jump

Measures the explosive strength and power of the leg muscles.

Stork Balance Test

Evaluates balance by holding the position for a maximum of 60 seconds.

Stick Drop Test

Measures the reaction time as to how fast a person can respond to a stimulus.

BMI Formula for Metric System

WEIGHT IN KG/(HEIGHT IN M)²

BMI Formula for Imperial System

703 X WEIGHT IN LBS/(HEIGHT IN INCHES)²