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week_4-8___5_components_of_health_related_fitness
Abegail O. Ocampo PEN 4306
BSA – BFA Prof. F.B.D. III

Assignment #1

Physical Education
is "education through the physical". It aims to develop students’ physical competence and
knowledge of movement and safety, and their ability to use these to perform in a wide range of
activities associated with the development of an active and healthy lifestyle. It also develops students’
confidence and generic skills, especially those of collaboration, communication, creativity, critical
thinking and aesthetic appreciation. These, together with the nurturing of positive values and attitudes
in PE, provide a good foundation for students’ lifelong and life-wide learning.

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.

Fitness
According to the Centers for Disease Control and Prevention (CDC), physical fitness is defined as
'the ability to carry out daily tasks with vigor and alertness, without undue fatigue, and with ample
energy to enjoy leisure-time pursuits and respond to emergencies.' Based on this definition, fitness
involves everything from getting out of bed to hiking to performing CPR.

In order to complete all of these tasks, one must consistently address their fitness levels. This
requires proper conditioning through both structured exercise and leisurely activities.

The Predictive Maximum Heart Rate

age-related number of beats per minute of the heart when working at its maximum that is
usually estimated as 220 minus one's age. reached 90 percent of his maximum heart rate when tested
on a treadmill.

Target Heart Rate

is defined as the minimum number of heartbeats in a given amount of time in order to reach the
level of exertion necessary for cardiovascular fitness, specific to a person's age, gender, or physical
fitness. An example of a target heart rate is 150 bpm to burn fat for a woman in her 30s.

In planning a programme, use the FITT principles to add the detail:

Frequency - decide how often to train.

Intensity - choose how hard to train.
Time - decide for how long to train.
Type - decide which methods of training to use.
You should also consider the principle of moderation. It is important to have rest periods which allow
the body to adapt. Too much training (overtraining) can lead to injury.

Different components of Physical Fitness

Skill Related

Agility
Is the ability to change the position of your body and to control the movement of your whole body.
Agility is an important quality in many sports, because you must change direction rapidly and always
have your body under control.

Balance
Is the ability to keep an upright posture while either standing still or moving. Good balance in essential
in many activities like skating, surfing, skiing, and gymnastics.

Power
Is the ability to perform with strength at a rapid pace. Strength and speed are both involved in power.
Football players, swimmers, shot-putters, discus throwers, and high jumpers are examples of athletes
who typically have a high degree of power.

Reaction Time
Is the amount of time it takes to start a movement once your senses signal the need to move. People
with good reaction time can usually start quickly in track and swimming or react quickly in ping pong or
karate.

Coordination
Is the integration of eye, hand, and foot movements. This component is necessary for success in such
sports as baseball, softball, tennis, golf, and basketball.

Speed
Is the ability to cover a distance in a short amount of time. Speed is a very important factor in many
sports and activities. Short runs are used to evaluate speed.

Health Related

Cardio-respiratory endurance (cardio-respiratory fitness)

Cardio-respiratory endurance is the ability of the body's circulatory and respiratory systems to supply
fuel during sustained physical activity. To improve your cardio-respiratory endurance, try activities that
keep your heart rate elevated at a safe level for a sustained length of time such as walking, swimming,
or bicycling. The activity you choose does not have to be strenuous to improve your cardio-respiratory
endurance. Start slowly with an activity you enjoy, and gradually work up to a more intense pace.

Muscular strength
Muscular strength is the ability of the muscle to exert force during an activity. The key to making your
muscles stronger is working them against resistance, whether that be from weights or gravity. If you
want to gain muscle strength, try exercises such as lifting weights or rapidly taking the stairs.
Muscular endurance
Muscular endurance is the ability of the muscle to continue to perform without fatigue. To improve your
muscle endurance, try cardio-respiratory activities such as walking, jogging, bicycling, or dancing.

Body composition
Body composition refers to the relative amount of muscle, fat, bone, and other vital parts of the body. A
person's total body weight (what you see on the bathroom scale) may not change over time. But the
bathroom scale does not assess how much of that body weight is fat and how much is lean mass
(muscle, bone, tendons, and ligaments). Body composition is important to consider for health and
managing your weight!

Flexibility
Flexibility is the range of motion around a joint. Good flexibility in the joints can help prevent injuries
through all stages of life. If you want to improve your flexibility, try activities that lengthen the muscles
such as swimming or a basic stretching program.