Physical Fitness Test - A necessary activity in the physical

Education because it gives information

About fitness statues of the students.
Jumping Jacks
(Cardiovascular Endurance) - It relates to the ability of the circulatory
And respiratory systems to supply oxygen
During sustained physical activity.
Standing Long Jump
(Power (Leg power)) - Refers to the ability of the muscles to
release maximum force in the shortest
period of time.
Sit and Reach
(Flexibility (lower back)) - Is the ability of plasticity, which gives
the ability to do a wide range of
movement.
Push Ups/Boys
Knee Push Ups/Girls
(Muscular Endurance (Arms)) - is the ability to sustain long continued
contractions where a number of muscle
groups are used; the capacity to bear or
last long in a certain task without undue
fatigue.
Sit-Up
(Muscular Endurance (abdominal)) - is the ability to sustain long
continued contractions where a number
of muscle groups are used; the capacity
to bear or last long in a certain task
without undue fatigue.
Shuttle Run
(Agility) - is the ability of the individual to change
direction or position in space with
quickness and lightness of movement
while maintaining dynamic balance.
50-meter sprint
(Speed) - Is the ability to make successive
movements of the same kind in the
shortest period of time.
Leg Raise
(Muscular Endurance) - is the ability to sustain long continued
contractions where a number of muscle
groups are used; the capacity to bear or
last long in a certain task without undue
fatigue.
Head and Chest lift
(Muscular Endurance) - is the ability to sustain long continued
contractions where a number of muscle
groups are used; the capacity to bear or
last long in a certain task without undue
fatigue.
Squat thrust
(Agility) - is the ability of the individual to change
direction or position in space with
 quickness and lightness of movement
while maintaining dynamic balance.

(Cardiovascular Endurance) - It relates to the ability of the circulatory

And respiratory systems to supply oxygen
During sustained physical activity.
Health Related Fitness
(5 Components of Physical Fitness)
Physical Fitness - is the ability to perform one’s daily task
efficiently, without undue fatigue but with
extra energy in case of emergency. 
- is defined as “a physical state of well-
being that allows people to perform daily
tasks or activities with vigor, reduce the
risk of health problems related to lack of
exercise and establishes a fitness base
for participation in a variety of physical
activities.

Muscular Strength - It refers to the ability of the muscle to

exert force. It is the capacity to sustain
application of force without yielding or
breaking; the ability of the muscles to
exert effort against a resistance.

Muscular Endurance - is the ability to sustain long continued

contractions where a number of muscle
groups are used; the capacity to bear or
last long in a certain task without undue
fatigue.
Cardiovascular Endurance - It relates to the ability of the circulatory
And respiratory systems to supply oxygen
During sustained physical activity.
Flexibility - Is the ability of plasticity, which gives the
ability to do a wide range of movement.
Body Composition - it pertains to the relative amount of
muscle, fat, bone and other vital parts of
the body. Ideal percentage for men is
between 12-16% and for women 15-20%.
People with a high percentage of body fat
are more likely to be ill resulting to a
higher death rate among them.
Health Related Fitness - is characterized by moderate to vigorous
physical activity. Health-related fitness is
a better match for people who are
generally unwilling to exercise at high
intensities. Health-related fitness
activities can be integrated into everyday
activities that are often characterized as
lifetime activities.
Skill-related physical Fitness - includes health-related components, but
it also covers components related to
physical performance. Skill-related fitness
is the right choice for people who can and
want to perform at a high level, but it is
less acceptable to most people because it
requires training and exercising at high
intensities.
Agility - it pertains to the ability to rapidly change
the position of the entire body in space
with speed and accuracy.

Balance - it pertains to the maintenance of

equilibrium while stationary or moving.

Coordination - it refers to the ability to use the senses

as sight and hearing together with other
body parts in performing motor tasks
smoothly and accurately, like eye and
hand coordination while catching the ball.

Power - refers to the rate at which one can

perform work. Power is considered to be
a combination of strength and speed. It is
also defined as the ability to exert muscle
force quickly. For this reason, power is a
combination of skill and health-related
physical fitness.

Speed - it refers to the ability to perform a

movement within a short period of time.
There are so many types of speed,
swimming speed and speed of the hand
or foot movement, and running speed to
name a few.

Reaction Time - it refers to the time elapsed between

stimulation and beginning of the reaction
to it. An example of reaction time is
moving one foot from the accelerator to
the brake pedal when reacting to a
situation.