Exercise to Increase
The Components of Physical Fitness
Dr. Leonardo Lubis, dr., M.Kes, AIFO
Yunia Indah Khumaira R., dr.
Exercise:
planned, structured, repetitive movement of the body designed to
improve or maintain physical fitness
Physical fitness:
a set of physical attributes that allows the body to respond or adapt
to the demands and stress of physical effort, relates to the ability to
perform physical activity
Exercise to Develop Physical Fitness
Progressive
- The overload must continue after the body adapts to the previous stress
FITT Intensity
TypeMode principle How hard
Degree of effort
of activity
for put forth by the
individual
TimeHow
long
(duration)
HEALTH-RELATED
FITNESS
Physical capacities that
contribute to health
SKILL-RELATED FITNESS
Useful for performing motor tasks related to
sports and athletics
Health-Related Components of Physical Fitness
Cardiorespiratory endurance
The ability of the body to perform prolonged, large-muscle,
dynamic exercise at moderate-to-high levels of intensity
Muscular strength (resistance training)
The amount of force a muscle can produce with a single
maximum effort
Muscular endurance
The ability of a muscle or group of muscles to remain
contracted or to contract repeatedly
Flexibility
The range of motion in a joint or group of joints
Body composition
The proportion of fat and fat-free mass (muscle, bone, and
water) in the body
1.Cardiorespiratory Endurance
The ability of the body to perform prolonged, large-muscle,
dynamic exercise at moderate-to-high levels of intensity
A physically fit heart beats slower and pumps more blood per
beat at rest, than an unfit heart.
Cardiorespiratory Endurance
O2 is used to
Convert carbohydrates
& fat into energy which is
Used to perform physical
activities
1.Cardiorespiratory Endurance
Time: 20 - 60 minutes
(At least 20-30 min, include warm-up and cool-down periods)
Bench Jump
Abdominal crunch
Abdominal curl-up
Muscular Endurance Scoring Table
Increased strength
Time: 3 sets
Increased ROM
Classification BMI
Male Female
Underweight <18.5 kg/m2
Caloric expenditure
Neutral balance
-> Caloric intake equals expenditure.
Positive balance
-> More calories consumed than expended.
Negative balance
-> More calories are expended than consumed.
Body Composition Improvement
Skinfold measurements
Skinfold caliper from selected sites
Use of formulas to calculate percentage
of body fat
Berdasarkan FITT
Train regularly
Cool down after exercise: Returns the body to its normal state