Life Long Fitness

Physical Education: Lifelong Fitness
Improving physical fitness helps us to actively participate in our everyday activities. This may also lead in the normal function of our leading systems helping it regenerate and improve our performance and reduce the risk of developing diseases. Even people with disease who participate in physical activities experienced good result and improvement. To determine and evaluate your physical fitness, conducting and performing physical fitness test is important.

What is Physical Fitness?

It is the ability of a person to be able to carry out typical activity such as work and still have enough energy and vigor to response to emergency situations and to enjoy leisure time activities.

Benefits of Physical Fitness
a. Help prevent diseases and illnesses
b. It can help you look your best
c. Makes you feel better, do better on work and are less depress
d. Be close to doing more things you want to do and enjoy life.
e. You can meet emergencies and day-to-day demanding situations.

Stages in achieving Lifetime Fitness
Stage 1: Being Physically Active – engaging yourself to physical activities
Stage 2: Being Fit - it depends on your physical activities
Stage 3: Appraising Oneself – self-assessing your fitness by facilitation of physical fitness test.
Stage 4: Setting up your program – planning for your physical fitness program
Stage 5: Lifetime activity – actively participating on activities that you will value for the rest of your life.
Stage 6: Lifetime Fitness – maintaining and monitoring your fitness program

Fitness Components
Health Related Component
a. Cardiovascular Endurance
b. Flexibility
c. Body Composition
d. Muscular Strength

Skill Related Component
a. Agility
b. Balance
c. Coordination
d. Reaction Time
e. Speed Power

PHYSICAL FITNESS TEST
Objectives of PFT
a. Determine the fitness status of an individual
b. Know the areas that needed improvement
c. Motivate learners to plan their physical fitness program

The Tests and its components
I. Health Related Components
a. Body Composition
i. BMI (weight and height)
i. Waist measurement
b. Cardiovascular Endurance – 3mins step tests
a. Flexibility
i. Zipper Test
ii. Sit and Reach
b. Muscular Strength and Endurance
i. 90° Push Ups
ii. Curl Ups
II. Skill-Related Component
a. Agility – Hexagon Agility Test
b. Balance – Stork Balance Test
c. Coordination – Paper Juggling
d. Reaction Time – Stick Drop Test
e. Speed – 40 meter sprint
f. Power
i. Standing Long Jump
ii. Basketball Pass

Reminders in Performing Physical Fitness Test
· Do warm up activities
· Perform the different Physical Fitness Tests
· Record the results of your performance
· Analyze the results of your performance
· Identify your strengths and witnesses
· Create a fitness program based on the results of your physical fitness tests.
Personal Fitness Program
· Do warm up activities
· Perform the different Physical Fitness Tests
· Record the results of your performance
· Analyze the results of your performance
· Identify your strengths and witnesses
· Create a fitness program based on the results of your physical fitness tests.
Personal Fitness Program
After determining the strength and weaknesses base on the result of the physical fitness test the next thing to do is to plan a program that will help achieve lifelong fitness. it is also important to know your Body Mass Index or BMI and the physiological conditioning of the body.
Physiological Conditioning
1. Resting Heart Rate
2. Theoretical Maximal Heart Rate (TMHR) TMHR=220 beats per minute
3. Personal Maximal Heart Rate (PMHR) PMHR= 220-age
Ex. PMHR= 220-16 PMHR=204
4. Training Heart Rate (THR) or Training Pulse Rate (TPR) (60%to 80% of Personal Maximum Heart Rate)
minimum THR = PMHR x 60% maximum THR = PMHR x 80%
Example: minimum THR = 204 x 60% = 122.40
maximum THR = 204 x 80% =163.20
Guide in making Fitness Program
1. Fitness Profile – the result of the physical fitness
2. Come-up with your Philosophical goals - this will serve as guide for planning your fitness plan
3. List your exercise and activities
4. Monitoring your activities – rating and recording your actions
5. Write your plan in a structured manner
6. Prepare your evaluation instruments