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PHYSICAL EDUCATION
Topic: COMPONENTS OF PHYSICAL FITNESS Week
Teacher: AMAYA S. TOBIAS, LPT 1-2
Date: August 31 – September 11, 2020

Student Name: ____________________________Grade: _____Section: __________

TARGET GUIDE

Self-assesses health-related fitness (HRF) status, barriers to physical activity

assessment participation and one’s diet.
THINGS TO LEARN

 Develop an exercise that specifically develops each component of health

related fitness.
 Be more aware on health-status.
THINK ABOUT IT

List down body activities that you do as List down exercises that you haven’t
you wake up in the morning till go to tried before that you think can makes
bed. you physically fit

Are they somehow related?

 TEACHING POINTS

How to do you know

if you are fit?
How does your What is your current
fitness level level of physical
compare to other fitness?
teens that age like
you?

Where to start?

Health and Fitness

Physical Fitness- physical attributes that people have or achieve that relates to the
ability to perform physical activity.

Health-a state of complete physical, mental, and social well-being and not merely the
absence of disease.

Physical Health- is essential to the complete health of an individual; this includes

everything from overall well-being to physical fitness. It can also be defined as a state of
physical well-being in which the individual is able to perform daily activities without
problems.

Components of physical fitness

Muscular Strength

This is the “power” that helps you to lift and carry heavy objects. Without muscular
strength, your body would be weak and unable to keep up with the demands placed
upon it. 

Muscular Endurance

Endurance is the ability of your muscles to perform contractions for extended

periods of time. Rather than just lifting or carrying something for a few seconds, the
muscles are used for minutes.
 Cardiovascular Endurance

Cardiovascular endurance is your body’s ability to keep up with exercise like

running, jogging, swimming, cycling, and anything that forces
your cardiovascular system (lungs, heart, and blood vessels) to work for
extended periods of time. Together, the heart and lungs fuel your body with the
oxygen needed by your muscles, ensuring that they have the oxygen needed for
the work they are doing.

Flexibility

Flexibility is one of the most important, yet often overlooked, components of

physical fitness. Without flexibility, the muscles and joints would grow stiff and
movement would be limited. Flexibility training ensures that your body can move
through its entire range of motion without pain or stiffness. 

Body Fat Composition

Body fat composition refers to the amount of fat on your body. For example, a
100-pound person with a 25% body fat composition will have a lean body mass of
75 pounds.

To qualify as fit:

 Men must have a body fat composition lower than 17 percent

 Women must have a body fat composition lower than 24 percent

Skill Related Components of Fitness

 HEALTH-RELATED  SKILL-RELATED COMPONENTS

COMPONENTS  skills that will enhance one’s performance
 Skills that enable one to  Also called performance fitness. 
become and stay physically
healthy.
 Associated with disease
prevention and functional
health. 
Activities for the Development of Components of Physical Fitness

Muscular Strength

 Bench press
 Squats
 Push-ups
 Sit-ups
 Lunges
 Shoulder press
Muscular Endurance Cardiovascular Endurance Flexibility

 Push-ups  Hamstring stretch

 SIT-UPS  Jumping rope
 Arm circle
 Squats  Swimming
 Quadriceps
 Bench press  Jogging
stretch
 Pull-ups  Running
 Calf rises
 Lunges  Kick boxing
 Leg lifts
 Light weight  walking
 Superman stretch

Body Fat Composition

 Balanced diet
 Healthy nutrition plan
 Stay active =stay healthy

TASK TO DO

Direction: Define the following based on your understanding.

1. Muscular Strength

2. Muscular Endurance

3. Cardiovascular Endurance

4. Flexibility

5. Body composition
 THINGS TO PONDER

Direction: Perform the following activities listed on the sheet and name the fitness
component measured by each activity.

Activity Components
Jogging for three minutes
Climbing a rope
Jumping rope for three minutes
Sitting stretch
Lower back stretch
Planking
Squat
Eating healthy foods
Walkathon

TEST YOURSELF

Place a check mark by the numbered items you participated.

1. I perform stretching exercises at least three times per week.
2. I walk to school.
3. I take the stairs instead of an elevator or escalator.
4. I play a sport/game at least two times per week.
5. I ride a bike, skateboard, or roller blade at least two times per
week.
6. I swim only in the summer.
7. I walk the length of the mall at least three times per week.
8. My basic exercise program is of the “chip and dip” variety in front of
the TV.
9. I park far away and walk when at the mall.
10. I lift weights at least three times per week.
SURVEY: FITNESS ■

 What kind of physical activity do you most like to do?

 What kind of physical activity do you least like to do?
 What three words describe how you feel when you exercise?
 What has exercise done for you?
 How often do you exercise?

TRUSTED REFERENCES

https://www.state.nj.us/education/archive/frameworks/chpe/chapter8f.pdf
https://kidskonnect.com/health/physical-fitness/?signup=basic
https://www.kenoshachc.org/2018/06/11/know-5-components-physical-fitness/
https://www.slideshare.net/ruthlepago/components-of-physical-fitness-27260053