MAPEH 7

P.E. WEEK 2
Lesson 3: The Components of Physical Fitness.
I. Introduction.
Staying healthy is an important part of growing up. Children of your age engage in a lot
of physical and social activities. Staying fit is therefore very important so that you can keep up
with the demands of your activities, both in school and in your community. This lesson is about
keeping fit. Aside from eating well, physical exercises can help you stay in good health even until
later in your life.
Let us start this lesson with some warm-up exercises.
A Neck Exercises
1. Bend your head, forward and backward. (16 counts)
2. Bend your head, sideward left and right. (16 counts)
3. Rotate your head. (16 counts)
B. Arms and Chest Exercises
1. Rotate your arm from your shoulder. Left arm (16 counts) Rigt arm (16 counts)
2. Flex your biceps; from your arm joints move upward, and then downward. (16
counts). С. Trunk Exercises
1. Side-to Side Stretch
Stand with your feet far apart enough to balance Move your torso (upper body and
shoulders) from one side to the other side. Left, front, right, front, etc. (16 counts)
2. Hip Rotation
With hands on your waist, rotate your hips to the left. Face front. Then, rotate
your hips to the right Face front, etc. (16 counts) D. Legs and Feet Exercises
1. Rotate your ankle; left foot first, and then, the right foot. (16 counts each)
2. Do half-knees bend. (16 counts) 3. Stretch your calf; upward, and then
downward. (16 counts)

II. Objectives.

Describe the five components of physical fitness

Identify physical activities that improve each component of physical fitness.

III. Lesson Proper.

Physical Fitness is the ability to execute everyday tasks without experiencing
shortness of breath, getting tired or becoming sore. It is the capacity of the heart, lungs, muscles,
and joints to perform well. In order to perform exercises and other daily tasks efficiently and
effectively without fatigue, you must improve on fitness areas that promote optimum health.

Components of Physical Fitness

There are five components of physical fitness. Check how you fare in the following areas.

1
А. Muscular Strength
Muscular strength is the amount of force that muscles
employ when they are used. Observe yourself when you lift,
push, kick or throw something. How much force can you
exert? Weight- lifters, such as our Filipina champion Hidilyn
Diaz, can muster enough muscular strength to be able to lift
heavy weights Strong muscles support the bones and the
joints. You need strong muscles to be able to throw a ball,
move a furniture or lift a heavy box
B Muscular Endurance
Muscular endurance is the ability to use a group of muscles for a certain period of
time without getting tired easily How far and how long can you walk before you
can get tired? Muscular strength and muscular endurance are interrelated Have
you watched boxing matches, such as the famous Pacquiao fights? Can you
imagine the muscular strength of Manny Pacquiao even until the last round of the
fight? The stamina that athletes show even after a certain period of time
shows muscular
endurance.
C Flexibility
Flexibility is the ability to bend, twist, reach, and move the joints
easily. Observe the gymnasts as they bend their trunk, arms, or
legs. Look at the volleyball players as they strike a ball; or the golf
players as they swing their clubs to aim at their target holes. These
players show a lot of flexibility as they move.
Doing stretching exercises to loosen the muscles and joints can
do a lot to improve one's flexibility. Well-planned stretching
exercises
relieve muscle tension and stiffness, and at the same time, help reduce stress.
D. Cardiorespiratory Endurance

Cardiorespiratory endurance is the capacity of your heart and lungs to work efficiently
when performing a physical activity. Observe yourself when you engage in a
physical activity, like running.
You will notice that when you perform the activity a little longer, your
breathing becomes faster and faster. This type of endurance refers to the ability
to perform activities that need increased oxygen for a period of time. When you
have this type of fitness, you do not get easily tired and do not suffer easily from
shortness of
breath.
 E. Excellent Body Composition
Body composition refers to the ratio of the body fat to the
weight of the muscles, bones, and organs. Healthful body
composition shows a high ratio of lean tissue over fatty
tissues in the body. While fat plays an important role on
how the body performs, too much fats is not healthful and
can even lead to certain disorders.
Physical activity and good nutrition can help improve
body composition. With good body composition, the
muscles and joints can move efficiently during physical
activities.

IV. Self-Assessment.
Get Into Action!
Identify the following.
1. Compares fat weight to lean weight in the body
2. The ability to move joints easily shortness of breath, being
sore, or getting tired
3. The ability to do everyday tasks without experiencing
4. The amount of force that muscles apply when they are used
5. The ability to use a group of muscles over and over
without getting tired easily
6. The ability of the heart and lungs to work efficiently during
physical activity
7. Measures the ability to lift, push, kick, and throw with power
8. Excellent relaxation method and stress reducer
9. Needed in order to bend down, twist the body, or reach for
something
10. The ability to do an activity for more than a few minutes

Let’s Do More!
Perform the following task given below. And fill out what s ask in the following. Record
a video as a proof
1. Push up.
Time:
Number:
2. Curl up.
Time:
Number:
 3. Jump rope
Time:
Number:

4. Body Composition.
Weight:
Height:

V. Formal Assessment.
What components of physical fitness are needed to be able to execute the following
activities?
1. For a ballerina to be able to touch her toes while dancing
2. For a tennis player to be able to perform a smash hit
3. For a bowler to be able to make a strike
4. For a triathlon athlete to finish one complete series of activities
5. For a basketball player to make a successful long-range shot
6. For a swimmer to be able to complete five laps
7. For a track-and-field participant to finish a three-kilometer run
8. For an ice-skater to make graceful figures in the rink endurance
9. For a jogger to complete a two-kilometer jog endurance
10. For a boxer to finish a 12-round bout

VI. References.
Upscale MAPEH 7, Brilliant Creations Publishing Inc.