PHYSICAL EDUCATION 112

(Movement Enhancement)

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 COMPONENTS OF FITNESS
(Skill and Health Related Fitness)

Module Overview

Purpose of this Module

The purpose of this module can be described as a condition that helps you look, feel and do your best. To
improve one’s health, set yourself a goal, and see how far you can take your own level of fitness

Module Guide
The students’ needs to engage their selves into an activity that will surely maintain them in good shape
according to their own pace and how healthy fitness, exercises are linked with a healthy balanced diet and
performance in any physical activity.

Module Outcome
At the end of this module, the students are required to;
Create a 5 – minute work – out routine video that exhibits the different types of the components of fitness.

Module Requirement
At the end of this module the students should create a work – out routine that exhibits the components of
fitness and upload it on YouTube.

Course Pre Assessment

Perform any 3 – minute warm – up exercise and check your heart before and after the warm – up. (Visit YouTube)
Answer the following questions!!! How to check your heart rate
1. What is your heart rate before the warm – up? At the wrist, lightly press the index and middle fingers of
2. What is your heart rate after the warm – up? one hand on the opposite wrist, just below the base of the thumb.
At the neck, lightly press the side of the neck, just below
your jawbone.
Count the number of beats in 15 seconds, and multiply
by four. That's your heart rate.
Key terms

Physical Fitness – is a state of health and well-being and, more specifically, the ability to perform aspects of sports,
occupations and daily activities.
Exercise – is any bodily activity that enhances or maintains physical fitness and overall health and wellness
Balanced Diet – is one that helps maintain or improve overall health. A healthy diet provides the body with
essential nutrition: fluid, macronutrients, micronutrients, and adequate calories.
Health – is a state of physical, mental and social well-being in which disease and infirmity are absent.
Skill – is the ability to perform an action with determined results often within a given amount of time, energy, or
both. Skills can often be divided into domain-general and domain-specific skills.
Strength – the quality or state of being physically strong.
Endurance – is the ability of an organism to exert itself and remain active for a long period of time, as well as its
ability to resist, withstand, recover from, and have immunity to trauma, wounds, or fatigue. It is usually used in
aerobic or anaerobic exercise.
Hear Rate - or pulse, is the number of times your heart beats per minute. 

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List down fitness activities as many as you can

Perform atleast five (5) fitness activities that you listed and make sure to check and write down your rate before
and after every activity.

Fitness Activity HR before HR after

__________________________________ _________ _______

__________________________________ _________ _______
__________________________________ _________ _______
__________________________________ _________ _______
__________________________________ _________ _______

Learning Plan

Components of Health-Related Fitness

Fitness is defined as a condition in which an individual has enough energy to avoid fatigue and enjoy life.
Analyze your day. Do you have lots of energy, or do you get tired easily?
Physical fitness is divided into four health- and six skill-related components. Skill-related fitness enhances
one’s performance in athletic or sports events. Health-related fitness is the ability to become and stay physically
healthy.
Health-related components focus on factors that promote optimum health and prevent the onset of disease and
problems associated with inactivity.

Four Components of Health-RelatedFitness

Cardiovascular fitness is the ability of the heart (cardio) and circulatory system (vascular) to supply oxygen
to muscles for an extended period of time. Cardiovascular is also called cardiorespiratory (lungs) fitness.
Usually the mile run or some other type of continuous fitness activity (12-minute run, cycling, step-test, etc.)
is used to assess cardiovascular fitness.

Muscular strength and endurance is the muscle’s ability to produce effort or perform work.
 Muscular endurance refers to the ability of the muscle to work over an extended period of time
without fatigue. Performing pushups and sit-ups or crunches for one minute is commonly used in
fitness testing of muscular endurance.
 Muscular strength refers to the maximum amount of force a muscle can exert against an opposing
force. Fitness testing usually consists of a one-time maximum lift using weights (bench press, leg
press, etc.).

Flexibility is the ability to move a body part through a full range of motion at a joint (ROM). The sit-and-
reach is commonly used to determine flexibility.

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 Body composition is the ratio of body fat to lean body mass (including water, bone, muscle, and connective
tissue). Having too much fat tissue is a risk factor for cardiovascular diseases, diabetes, cancer, and arthritis.

LET’S DO THIS!!!!
Components of Health-Related Fitness Activity
The purpose of this activity is to gain understanding about what happens to your heart rate when you
perform cardiovascular, muscular endurance, muscular strength, and flexibility exercises. Use your heart
rate monitor, and record your heart rate before the activity, two to three times during the activity (record
the average), and immediately after the activity. Between each exercise, walk slowly and allow your heart to
go below 125 if possible. If your heart rate is over 125 at the end of an exercise, record how long it takes to
get below 125. If after three minutes your heart rate has not returned to below 125, go ahead with the next
activity.

TIME TO GET
TIME OR COMPONENTS OF HEALT RELATED HEART HEART HEART RATE
ACTIVITY AMOUNT FITNESS RATE RATE BELOW 120
BEFORE AFTER BPM
Step Test
Step at a moderate to vigorous pace (you can carry on 3 minutes
a conversation but just barely). You can use a step Cardiovascular
platform, incline treadmill, bleachers, or regular steps
(something that makes you step up).
Push-ups
Perform as many push-ups as you can (regular push- 1 minute Muscular Strength
up or modified from knees)
Sit-ups
Perform as many sit-ups as you can (regular sit-up, 1 minute Muscular Strength
crunches, or modified sit-up)
Planks
Hold your body for the given time 1 minute Muscular Endurance
Sit and Reach
Perform the sit and reach three times (with only 5–10 5 times Flexibility
seconds in between)

1. In what activities did your heart rate stay between 135 and 150? Why do you think that occurred?
__________________________________________________________________________________
__________________________________________________________________________________
2. In what activities did your heart rate remain below 120? Why do you think that occurred?
__________________________________________________________________________________

Components of Skill-Related Fitness

Six Components of Skill-Related Fitness

There are six skill-related fitness components: agility, balance, coordination, speed, power, and reaction time. Skilled
athletes typically excel in all six areas.

 Agility is the ability to change and control the direction and position of the body while maintaining a
constant, rapid motion. For example, changing directions to hit a tennis ball.
 Balance is the ability to control or stabilize the body when a person is standing still or moving. For example,
in-line skating.
 Coordination is the ability to use the senses together with body parts during movement. For example,
dribbling a basketball. Using hands and eyes together is called hand-eye coordination.
 Speed is the ability to move your body or parts of your body swiftly. Many sports rely on speed to gain
advantage over your opponents. For example, a basketball player making a fast break to perform a layup, a
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 tennis player moving forward to get to a drop shot, a football player out running the defense to receive a
pass.
 Power is the ability to move the body parts swiftly while applying the maximum force of the muscles. Power
is a combination of both speed and muscular strength. For example, fullbacks in football muscling their way
through other players and speeding to advance the ball and volleyball players getting up to the net and
lifting their bodies high into the air.
 Reaction Time is the ability to reach or respond quickly to what you hear, see, or feel. For example, an
athlete quickly coming off the blocks early in a swimming or track relay, or stealing a base in baseball.

LET’S DO THIS!!!
Six Components of Skill-Related Fitness Activity
The purpose of this activity is to help you gain an understanding of what happens to your heart rate when you
perform activities to develop the six components of skill-related fitness. Perform each activity as fast and as many
times as you can for 30 seconds. Use your heart rate monitor, and record your heart rate before and immediately
after the activity. Also, make a note if you were winded at the end of an activity. Between each exercise, walk slowly
and allow your heart rate to go below 125 if possible. If your heart rate is over 125 at the end of an exercise, record
how long it takes to get below 125.
TIME TO GET
TIME OR COMPONENTS OF HEALT RELATED HEART HEART HEART RATE
ACTIVITY AMOUNT FITNESS RATE RATE BELOW 120
BEFORE AFTER BPM
Hexagon Agility Test
Length of each sides is 18 inches. 30 seconds AGILITY

Stork Balance Stand Test

Try to balance on 1 foot only. 30 seconds BALANCE
Juggling
Use 2 balls and juggle within the allotted time 30 seconds EYE – HAND COORDINATION
Sprints
Perform short sprints (about 8 yards). As soon as you 30 seconds
finish one sprint, sprint back to the starting line. Repeat SPEED
for time period.
Drop and Catch
Hold a ball in one hand and drop. Attempt to catch the 30 seconds REACTION TIME
ball with the same hand just before it hits the ground.

1. In what activities did your heart rate reach above 180? Why do you think that occurred?
__________________________________________________________________________________
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2. In what activities did your heart rate reach from 150 to 180? Why do you think that occurred?
__________________________________________________________________________________
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3. In which activities did you feel winded or out of breath? Why do you think that happened?
__________________________________________________________________________________
__________________________________________________________________________________
4. In what activities did your heart rate remain below 125? Why do you think that occurred?
__________________________________________________________________________________
__________________________________________________________________________________

WATCH THIS!!!
https://www.youtube.com/watch?v=WXMYceSGGBE

SUMMARY
The health - related components include: cardiorespiratory endurance, muscular
strength, muscular endurance, flexibility, and body composition. The skill – related
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components include: agility, balance, coordination, speed, power and reaction time. In
general, achieving an adequate level of fitness in all categories is essential to good
health.
POST ASSESSMENT
Create a 5 – minute workout routine that exhibits the different components of fitness.

Rated according through Rubrics

5 points (POOR) 10 points (FAIR) 15 points (GOOD) 20 points (EXCEPTIONAL)
One component is Three components is Five components is All components is
represented in the represented in the represented in the represented in the
routine. routine. routine. routine.

REFERENCES/ SUGGESTED READINGS

 https://origympersonaltrainercourses.co.uk/blog/components-of-fitness
 https://www.verywellfit.com/skill-related-fitness-components-4155209

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