physical fitness components and notes ppt

Physical fitness components for physiotherapy study

1. PHYSICAL FITNESS

2. Physical Fitness refers to the ability of your body systems to work together efficiently to allow you to be healthy and perform activities of daily living. Physical fitness  is a state of  health  and  well-being and , more specifically, the ability to perform aspects of  sports , occupations and daily activities. Physical fitness is generally achieved through proper  nutrition ,  moderate-vigorous  physical exercise ,  and sufficient rest.

3. Physical Fitness is considered a measure of the body’s ability to function efficiently and effectively in work and leisure activities, to be healthy, to resist hypokinetic diseases, and to meet emergency situations. General Fitness is a state of health and well-being. Specific Fitness is task oriented definition based on the ability to perform specific aspects of sports or occupations.

4. Benefits of Physical Fitness Your heart becomes stronger and works more efficiently You can lose weight if you combine exercise and healthy eating You feel better to your self You may be able to bring down a slightly raise blood pressure to normal

5. You are likely to drink less alcohol and cut down or stop smoking You are less likely to suffer from low back pain You will feel positive benefits if you have specific health problem such as lung disease, Diabetes, arthritis, etc. You are less likely anxious or depressed and feel more positive

6. Components of Physical Fitness and Skill Related Components

7. Speed The ability to cover a distance in a short period of time.

8. How to measure the speed? Running Speed Footpods Accelerometers  and  GPS   Micro gates/ timing gates

9. Agility The ability of the body to change position and direction quickly

10. How to measure the Agility? Quadrant Jump Test T- Test

11. Balance The ability to maintain an upright posture or equilibrium while still or moving

12. How to measure the Balance? Flamingo Balance Y- Balance Balance beam test

13. Coordination is the ability to move two or more body parts under control, smoothly and efficiently. Coordination is typically measured using tests of hand-eye or foot-eye coordination such as throwing, catching or bouncing a ball, or hitting an object.

14. How to Measure the coordination? Wall Toss-Test- stand in two meter in front of the wall, start with throwing the ball with right hand and catch it with the left hand, continue the action in 30 seconds and record the successful catches.

15. Reaction Time Amount of time it takes to get moving. A ssesses a person's quickness to react to a stimulus.

16. SVT( Supraventricular Tachycardia  )Reaction Time Test the athlete is required to hit a series of random lights as fast as they can, and as many times as they can, in 30 seconds, and the SVT measures their reaction time.

17. Power the ability to exert a maximal force in as short a time as possible, as in accelerating, jumping and throwing implements.

18. Other way to measure to POWER Shot Put Back Throw Test Punch Power Test Vertical Jump Test

19. Muscular strength Test Muscular strength is the amount of force the muscles or group of muscles can exert against resistance for short duration. • It is essential for maintaining good posture, avoiding injuries and performing daily routine work

20. KRAUS-WEBER TEST Strength of Abdominal and Psoas Muscles Strength of Abdominal Minus Psoas Strength of Psoas and Lower Abdominal Strength of Upper Back Muscles

21. KRAUS-WEBER TEST Strength of Lower Back Muscles Floor Touch Test

22. Cardiovascular Fitness It is the ability of the heart & lungs to supply oxygen rich blood to the working muscle tissues and the ability of the muscles to use oxygen to produce energy for body movement. 

23. Harvard Step Test Equipment required: step or platform 20 inches ( 50.8 cm ) high, stopwatch, metronome or cadence tape The athlete steps up and down on the platform at a rate of 30 steps per minute for 5 minutes or until exhaustion. The athlete immediately sits down on completion of the test, and the total numbers of heart beats are counted between 1 to 1.5 minutes after finishing. This is the only measure required if using the short form of the test. Fitness Index Score= (100x 300) / (2 x sum of three pulse count after test)

24. Muscular Endurance Test is the ability of a muscle or group of muscles to contract without becoming exhausted Muscular endurance is assessed by counting the maximum number of repetitions of a muscular contraction a person can perform to fatigue

25. ENDURANCE TEST Having endurance enables you to repeatedly perform a skill, or take part in an activity for a There are two kinds of endurance: 1. Cardio-respiratory endurance - required in whole body activities, which increase the demands on the heart and lungs. Example, marathon running, football and hockey. 2. Muscular endurance - where a muscle or group of muscles are required to work continuously. Example, leg muscles in cycling, long time.

26. Types of Training for Endurance • continuous running- gradually increasing the distance or speed. •varied pace running- steady running including some sprints. •interval running - running in a set time, over a set distance, with recovery in between.

27. https://www.topendsports.com https://www.physio-pedia.com