6th Grade
Physical
Fitness
Here is where your presentation
begins
What is Fitness?
Fitness is the ability to perform physical
activities without getting tired easily.
Physical Activity Pyramid
It is a plan or guide that recommends the
amount of activities one needs to
perform, it shows how much time should
be allotted to physical activities.
Sleeping all day,
playing video games
Activities during free
time
Exercising, playing
physical games &
street games
Activities done
everyday
Health-related Components
Component
Body
Composition
Definition
Refers to the amount of fat
mass and fat-free mass in
the body
Example
Maintaining the ideal
body weight and
measurement
Cardio-respiratory Ability of the heart and lungs
Endurance
to sustain prolonged activity
Running, jogging,
walking
Muscular Strength Ability of the muscles to
and Endurance
repeatedly exert force while
moving or in fixed position.
Carrying heavy load,
lifting weights
Flexibility
Ability of the joints to move
through its full range of
motion
Picking up something,
bending, reaching
Skill-related Components
Component
Definition
Agility
Ability to quickly change directions.
Obstacle course
Balance
Ability to support the position of the
body whether moving or stationary.
Standing on one leg
Coordination
Ability to use senses together with
body parts.
Arm and leg movement in
swimming or dancing
Ability to combine strength and
speed.
Power lifting, jump squats
Ability to quickly respond to a
stimulus.
Receiving a pass
Ability to do things in the shortest
time possible.
Sprinting, Running
Power
Reaction Time
Speed
Example
Physical Fitness Assessments
1. Body Composition: Body Mass Index
(BMI)
BMI is a measurement tool that can
indicate whether a person is
underweight or overweight in
reference to his/her height. To get
your BMI weight in kilograms divided
by height in meters squared.
Physical Fitness Assessments
2. Cardiorespiratory Endurance: 3
minute Step test
Using the first step of the
stairs, go up and down while
maintaining a fixed rhythm of
UP-UP-DOWN-DOWN for 3
minutes. After, count your
heart rate for 15 secs and
multiply it by for to get your
heart rate for 1 minute
Physical Fitness Assessments
3. Abdominal Strength: Curl - ups
this test assesses your
abdominal muscle.
Average:
Boys – 37- 40
Girls – 32 - 35
Physical Fitness Assessments
4. Muscular Endurance: Push - ups
a conditioning exercise performed in a
prone position by raising and lowering the
body with the straightening and bending of
the arms while keeping the back straight
and supporting the body on the hands and
toes.
Physical Fitness Assessments
4. Muscular Endurance: Push - ups
this test assesses your upper
body or arm strength. For
boys do a proper push-up
position and for girls is
modified push-up position.
Push – Up Chart (Boys)
Age
Rating
6
7
8
9
10
11
12
13
14
15
16
17
Excellent
11
17
19
20
25
30
34
40
42
44
46
55
Very
Good
7
11
13
15
18
23
25
30
32
35
37
45
Average
7
8
9
12
14
15
18
23
25
30
32
36
Good
4
5
7
8
11
10
13
16
18
25
27
30
Poor
2
3
4
5
7
3
7
9
11
15
18
12
Repetition
Push – Up Chart (Girls)
Age
Rating
6
7
8
9
10
11
12
13
14
15
16
17
Excellent
11
17
19
20
20
20
21
22
22
23
26
28
Very
Good
7
11
13
15
17
16
15
15
15
17
18
19
Average
6
8
9
12
13
12
11
11
11
15
15
16
Good
4
5
7
8
9
8
7
6
6
9
10
12
Poor
2
3
4
5
4
3
3
Repetition
Health-related components assessments
5. Flexibility: Sit and Reach
This test helps to measure
the extensibility of the
hamstrings and lower
back.
Average:
Boys – 29 cm
Girls – 32 cm
Health-related components assessments
6. Agility: 30 Second Touch Line
This test helps
maintain speed and
endurance. The goal
of this drill is to touch
each line as many as
possible.
Health-related components assessments
7. Balance: Leg Stand (1min)
This test involves lifting
and holding one foot off
the floor while you balance
on the other leg with the
eyes closed.
Health-related components assessments
8. Speed: 50 meter sprint
This test involves running
a single maximum sprint
over 50 meters, with the
time recorded.
Health-related components assessments
9. Coordination: Paper Juggling
This test helps you to
improve your hand-eye
coordination.
Score (in 30 seconds)
Excellent
>35
Above Average
30-35
Average
25-29
Below Average
20-24
Poor
<20
Health-related components assessments
10. Power: Standing Long Jump
Standing Long Jump is
also called ‘Broad Jump’.
This test helps you to
measure the explosive of
your legs.
Health-related components assessments
11. Reaction Time: Ruler Drop Test
This test helps to measure
reaction time, hand-eye
quickness and attentiveness.
Distance in cm.
Excellent
1-7cm
Above Average
8-15cm
Average
16-20cm
Below Average
21-23cm
Fitness is not about
being better to
someone else, It is
about being better
than you used to be.