COMPONENT OF
PHYSICAL FITNESS
PHYSICAL FITNESS
• Physical fitness is the ability to execute
everyday task without getting short of breath,
tired, or sore. It is the capacity of the heart,
lungs, muscles, and joints to perform well.
THERE ARE FIVE COMPONENT OF PHYSICAL FITNESS.
YOU CAN LEARN TO IMPROVE ALL OF THE FOLLOWING AREAS.
A. Muscular Strength is the amount of force that
muscles employ when they are used. You need to have
strong muscles to support your bones and joints.
Muscular strength can translate into the capacity of lift,
push, kick, and throw with power.
THERE ARE FIVE COMPONENT OF PHYSICAL FITNESS.
YOU CAN LEARN TO IMPROVE ALL OF THE FOLLOWING AREAS.
B. Muscular Endurance is the ability to use a group
of muscles for a long period of time with out getting
tired easily. You need muscular endurance when you
ride a bicycle up and down a hilly track. Pedaling
without stopping requires muscular endurance.
THERE ARE FIVE COMPONENT OF PHYSICAL FITNESS.
YOU CAN LEARN TO IMPROVE ALL OF THE FOLLOWING AREAS.
C. Flexibility is the ability to bend, twist,
reach and move the joints easily. You
utilize flexibility when you strike a tennis
ball or touch your toes while being seated.
THERE ARE FIVE COMPONENT OF PHYSICAL FITNESS.
YOU CAN LEARN TO IMPROVE ALL OF THE FOLLOWING AREAS.
D. Cardiorespiratory Endurance refers to the ability to
perform activities that need increased oxygen for a period of
time. There are many physical activities that can improve
your cardiorespiratory endurance. Running, walking,
biking, and swimming are examples of activities you can
engage in.
TAKE NOTE OF THE Heart Rate refers to the number of
FOLLOWING TERMS
times your heart beats per minute.
IN CONNECTION WITH
CARDIORESPIRATORY Resting Heart Rate (RHR) refers to
ENDURANCE. your heart rate when you are resting or
not doing any physical activity.
You can use RHR and recovery
time to gauge your cardiorespiratory
Recovery Time refers to how long it
endurance. takes your heart rate to return to RHR
after engaging in physical activity
One technique to see how hard you are
exercising is by monitoring your heart
rate. Try checking your heart rate
before, during, and after an exercise. To
HEART RATE know your heart beat:
MONITORING
1. Press your index and middle fingers
on your neck or wrist.
2. Count your heartbeats for 10 seconds.
3. Multiply it by 6 to find your heart rate
• You need to work out within your target
heart rate zone to improve your fitness. The
target heart rate zone is 60% for the lower
limit and 85% for the upper limit of your
maximum heart rate.
• The maximum heart rate is the greatest
number of times your heart beats per minute
while exercising. To get your maximum heart
rate, subtract your age from 220 (beats per
minute).
• Study the following equations in
estimating the target heart rate zone of a
15 year old student.
MINIMUM AND A. MHR = 220 - age
MAXIMUM HEART RATE
60% of MHR = MHR x 0.6
So, a 15 year old student’s target
heart rate zone is between 123 and 85% of MHR = MHR x 0.85
174 beats per minute.
B. MHR = 220 – 15 = 205
60% of MHR = 205 x 0.6 = 123
85% of MHR = 205 x 0.85 = 174.25
• E. Body Composition the fifth component
of fitness, compares the weight of your
body fat to the weight of your muscles,
BODY
bones, and organs. A healthful body
COMPOSITION
composition has a high ratio of lean tissue
to fat tissue in the body. Good body
composition can make the joints move
efficiently. It also makes the heart and lungs
work efficiently during physical activity.
• Body Composition is the
proportion of fat tissues to the
GOOD BODY
COMPOSITION lean tissues in the body. Some
health professionals use a
standard called the Body Mass
Index (BMI) to determine if a
person’s weight is healthful.
Study the
example
below in
determining
the BMI of a
person who is
5 feet 7 inches
tall and weighs
140 pound.
1. Ectomorph – having a thin
FIGURE OUT and lean body build
BODY TYPES 2. Mesomorph – having a
Persons of each body type can attain
a healthful weight and image. A muscular and sturdy body build
person’s weight depends on his/ her
lifestyle choices. 3. Endomorph- having a round
and heavy body build
1. Small Build- if your wrist
measures under 14 cm (5.5
FIGURE OUT
inches)
BODY TYPES
If you are unsure of your body types,
2. Medium Build- if your wrist
you can figure it our by taking a
measurement of your wrist.
measures 15 cm (6 inches)
3. Large Build- if your wrist
measures 17cm (6.5 inches)
_____________1. Twisting you body
_____________2. Lifting weights several times
_____________3. Moving a furniture
_____________4. Lifting boxes
ACTIVITY _____________5. Touching your toes while standing up
Direction: Identify the _____________6. Carrying heavy luggage
_____________7. Pushing a grocery cart
components of health-
_____________8. Reaching for something
related fitness that you _____________9. Participating in an aerobics class
use in tha following _____________10. Riding a bicycle up and down a hilly
activities tack
