PE

• Physical fitness test is a set of measures designed to determine one’s level of physical fitness
• It has two components: Health-Related and Skill-Related Fitness
• Each component comprises several tests and specific testing protocols
• Tests are chosen based on time efficiency in administration, availability of equipment, simplicity of procedures, and practicality
• Health-Related Fitness includes:

  • Body composition
  • Cardiovascular endurance
  • Muscle strength
  • Muscular endurance
  • Flexibility
• Skill-Related Fitness includes:

  • Agility
  • Balance
  • Coordination
  • Power
  • Reaction time
  • Speed
• Body Composition:

  • Comprises fat, bone, and muscle
  • Directly relates to overall fitness level
  • Consider individual body type, height, weight, frame size, and fat mass to lean muscle mass ratio
• Cardiovascular Endurance:

  • Determines if heart and lungs work in coordination
  • Shows the body's ability to deliver oxygen and nutrients to tissues and remove wastes
• Flexibility:

  • Ability of joints to move through full range of motion without pain or restriction
  • Varies among individuals but must stay within certain minimum ranges for joint and body health
• Muscular Strength:

  • Capability of muscles to lift weight
  • Increased through weight training exercises
• Muscular Endurance:

  • Ability to perform repeated exercises without getting tired
  • Improved through circuit training and bodyweight exercises
• Speed:

  • Ability to execute motor movements with high speed in a short period
  • Requires good strength and power
• Agility:

  • Ability to rapidly change body position or directions with speed and accuracy
• Balance:

  • Ability to control body and maintain equilibrium while stationary or moving
• Coordination:

  • Ability to use senses like sight and hearing with body parts in performing motor tasks smoothly and accurately
• Power:

  • Ability to perform work at a high rate
  • Combination of strength and speed
• Reaction Time:

  • Rate at which an athlete reacts to external stimuli
  • Crucial for athletes in sports
• Importance of Physical Fitness:

  • Saves money by reducing health issues and complications
  • Increases life expectancy and reduces risk of premature mortality
  • Improves quality of life, mood, mental health, muscle strength, bone density, flexibility, and stability
  • Reduces risk of injury
  • Allows you to stay active and do rewarding activities
• Endomorph:

  • Stockier bone structures with larger midsection and hips
  • Carries more fat throughout the body
  • Gains fat fast and loses it slow
  • Naturally slow metabolism
• Mesomorph:

  • Medium bone structure with shoulders wider than the hips
  • Developed athletic musculature
  • Efficient metabolism; mass gain and loss both happen with relative ease
• Ectomorph:

  • More narrow shoulders and hips in respect to height
  • Relatively smaller muscles in respect to bone length
  • Naturally fast metabolism makes it difficult for many to gain mass
  • Potentially indicative of disordered eating (e.g., anorexia, bulimia) when BMI is ≤17
• Training and Diet for Each Body Type:

  • Endomorph Training: Maximize calorie burn and metabolic efficiency using high-intensity, metabolic training techniques. Consume a high-protein diet with balanced carbs and fats maintaining a slight negative energy balance
  • Mesomorph Training: Maximize muscle gain using lower-intensity hypertrophy and maximal strength resistance training. Consume a high-protein diet with balanced carbs and fats maintaining a positive energy balance
  • Ectomorph Training: Utilize the Optimum Performance Training Model or Phases according to the desired focus. Consume a high-protein diet with balanced carbs and fats maintaining a positive energy balance
• SMART GOALS:

  • Short-term goal: Achievable in 6 to 8 weeks
  • Example: Weight lifter aims to increase strength by adding 5 kilograms of weights each week
  • Long-term goal: Achievable in 6 months or more
  • Example: Ana aims to lose 20 kilograms of weight by the end of the year
• Meaning of S.M.A.R.T. Goal