SAINT MICHAEL COLLEGE OF HINDANG, LEYTE INC.

A.Bonifacio St.,Pob. II, Hindang, Leyte

As of School Year: 2021-2022
Semester: 1st

Time: Saturday- 01:00 PM to 03:00 PM P.E (Physical Activities Towards Health

& Fitness )

P.E Lesson and Learning Activities for Week 5 & 6

Name: _______________________________ Score: __________

Course & Yr.: ________________

I. Topic: COMPONENTS OF FITNESS

II. Discussion:
Physical inactivity is now officially accepted as a risk factor for cardiovascular
disease. Physical exercise is preventive medicine. Exercise is recommended not
only for normal people but also for congenital heart disease, hypertension, and those
who have undergone coronary bypass and have cardiorespiratory diseases.
Exercise is a learned behavior. To establish a lifelong practice, the younger
generations need to be informed about the importance of physical activity in the
preservation of good health—efforts to achieve the highest possible fitness level
depending on one's ability, interests, and goals. Participation in physical fitness
activities should be viewed from a preventive and not rehabilitative viewpoint. As the
saying goes, "Prevention is better than cure."
Fitness refers to a group of techniques, abilities, and body development
modules that enable us to carry out a wide range of activities. Being fit for one series
of activities does not always make you fit for others, including sports. For example, a
person who plays good football might not play badminton to the norm. This is
because his body and mind did not practice badminton skills as much as he did for
football. Fitness or exercise programs are decided by the various components of
physical fitness, like speed or muscular strength, for suitability.
Even if not explicitly defined, there are different components of physical
health, example Fitness is classified into two types of components. These fitness
components differ from person to person. They can be taught to learn the
appropriate behaviors, be they sports or even some life skills.
Our life skills include our mental and physical faculties. The fitness component
should be structured to resolve one's limitations (physical and mental). These are the
necessary components of physical fitness that bring about the improvements we
want in our lifestyle and life.
Physical Activity is beneficial to oneself such as:
• improved physiological functioning,
• improved appearance,
• improved efficiency of the heart and lungs,
• protection from lower back pains, and
• increased muscle strength and endurance

Motivation Question
To discern and appreciate your body, its mechanism, and its deficiencies, is it
essential to understand this natural machine's various components?
Module Pretest
What are the two (2) Components of fitness?
1.
2.
In each component, what are its sub-components?

Health-related Fitness
Health-related components of fitness are mostly life hacks. In other words, the
various components of fitness, which are imperative in executing our day-to-day
activities and tasks, are the health-related components of fitness.
Health-related Fitness is the guiding factor and an essential component of fitness. It
avoids hypokinetic disorders that are completely or partly caused by inactivity.
Examples include heart disease, high blood pressure, back pain, stomach ulcers,
and obesity.
Learning Outcomes
At the end of the lesson, you will be able to:
1. Identify the different components of health-related fitness; and
2. Relate health related fitness to any sports or daily life skill.

Motivation Question
Did you know that most of your daily tasks like your household chores, includes the
Health-related fitness?
Health-related fitness consist of five components
These components are related to good health and a decreased risk of hypokinetic
disease due to a lack of physical activity. These conditions include cardiovascular
disease, low back pain, musculoskeletal issues (related to bone and movement
interactions), obesity, diabetes, osteoporosis, and stress-related disorders.
These are the various categories of health-related components of fitness:
a. Cardiovascular Fitness
b. Muscular Strength
c. Muscular Endurance
d. Flexibility
e. Body Composition
 CARDIOVACULAR ENDURANCE
It is sometimes named cardiovascular endurance. Cardiovascular Fitness or
Endurance is probably the most essential of all the components. The body can
provide oxygen to the muscles or areas of the body that are under stress or strain. In
other words, the brain and lungs' capacity to reach oxygenated blood to all those
areas of the body that are actually in need of more oxygen while they are
functioning. For example, when you're running, your calf muscles, stomach muscles,
and forearms are most stressed. Cardiovascular endurance refers to reaching
freshly oxygenated blood to all areas of the body without fatigue. This fitness is
improved by the proper exercise of the heart and lungs. Running and swimming are
some of the popular practices. Cardiovascular fitness is the ability to exercise for a
long and extensive period. This involves a healthy heart and lungs and good blood
vessels.

MUSCULAR STREGNTH
In contrary to the common idea, muscle strength is the total amount of strength a
muscle can produce in a single maximum effort. The strength of the muscle is
measured when it is at its most contracted state. The span of muscle filaments and
nerves' ability to actuate muscle strands are associated with muscle strength. Strong
muscle strength is not about how much weight you can lift at a given point in time. It
has got to do with the total muscular strength of your body, body alignment, and so
on. Muscular Strength is interrelated to Muscular Endurance.
Muscular Strength is the amount of external force that a muscle or group of muscles
can exert.
A good way to measure strength is to check your body weight to strength
ratio. It is similar to how Olympic Lifting competitions have different weight
categories. The concept is simple. Say 2 guys can, clean and jolt, 200 kg. However,
one of them weighs 120kg, while the other weighs 75 kg. Who do you think is
stronger? If you are able to perform 1 rep max of 1.5 times your body weight on the
bench press, and 2 times your body weight on the deadlift and squat, then you’re
looking at some good results.

MUSCULAR ENDURANCE
The capacity of a muscle or a group of muscles to maintain intense contractions for a
more extended period is called muscular endurance. You may have noticed that the
very first day after you start exercising, you feel muscle pains and aches all over
your body. This is because the body's muscles are not used for such contractions
and expansions over such long periods. With age, muscle endurance and strength
begin to deteriorate. Different physical fitness components are needed to prevent
this from occurring. Low levels of muscle strength and endurance give rise to
musculoskeletal disorders and joint pain. Muscular endurance is the ability to move
muscles many times without getting tired. It contributes to good posture, resisting
fatigue, and fewer back pains.
The muscles need to be pushed to the extreme to check how efficient it is at
utilizing energy. For this, the test evaluates how many push-ups and sit-ups the
participant could do in 2 minutes, and how long can they do a wall squat. If a male
can do 35 full push-ups and a female can do 13, then that is an excellent level of
muscular endurance. Similarly, for a wall squat, if a male can hold the position for
103 seconds and a female for 60 seconds, then their muscular endurance, or
stamina, component of fitness score is pretty high.

FLEXIBILITY
The ability or the maximum range of movement over a particular joint in the
body is called flexibility. This component of physical fitness is, at times, shared by
Skill-related components as well. Our body parts move around joints. They exhibit
movements, horizontal and vertical, the angles of which depend on each body's
flexibility. For instance, when you stretch, your legs try to make a perfect 180
degrees between them. The muscles attached to the joints have a specific angle to
which they can move. Increasing it helps with your flexibility. Exercises of everyday
life that wind up simpler with sufficient flexibility are tying shoes, bowing down to get
objects from the floor, putting on overhead pieces of clothing, and brushing hair.
Flexibility is the ability to use your joints fully. It helps reduce injury to muscles and
other body parts.

BODY COMPOSITION
This fitness component is currently one of the most valued components. It is the
percentage of the body tissues' lean mass that includes the mass of the organs, muscles,
bones, and the amount of fat in the body. This ratio is known as the Body Mass Index and is
the gauge of fitness.
Body Mass Index is a simple calculation using a person’s height and weight. The
formula is BMI = kg/m2 where kg is a person’s weight in kilograms and m2 is their height in
meters squared.
A BMI of 25.0 or more is overweight, while the healthy range is 18.5 to 24.9. BMI
applies to most adults 18-65 years.
People with ideal body composition are usually the most physically healthy people.
More fat indicates, the higher the risk of heart disease or failure. Accumulation of excess fat
underneath the tissues leads to reduced circulation of the blood or, at times, to extra
pressure on the organs leading to an internal hemorrhage of the organ. Maintenance of this
fitness aspect is, therefore, of the utmost importance.
Body Fatness or body fat composition is the percent of the total body weight that is fat.
A basic way to measure body fat percentage is by using a soft tape measure, like the kind
you’d use for sewing, to record measurements of different parts of the body.
If you’re a man, measure the circumference of your neck and abdomen. Make sure you
measure the largest part of each area. It may be easier to have a friend or family member
help. To calculate body fat percentage, subtract your neck value from your abdomen value
to determine your circumference value.
If you’re a woman, you should record a measurement of the circumference of your
neck, natural waist, and hips. Remember to measure each area at the widest part. You may
want to ask a friend or family member to help. To calculate body fat percentage, add your
waist and hip measurements, and then subtract the neck measurement to determine your
circumference value. For example, if your waist is 30, your hips are 36, and your neck is 13,
your circumference value would be 53.
Upon doing this make sure that when the tape is placed over the skin, it should make
contact but not compress the skin in any way. Take all measurements twice and average
them. Then record to the nearest half inch.
If you can’t find the corresponding percentage, you may consider using an online Navy Body
Fat Calculator to obtain your estimated body fat percentage.

Age 20–29 30–39 40–49 50–59 60+

Male 7–17% 12–21% 14–23% 16–24% 17–25%
Female 16–24% 17–25% 19–28% 22–31% 22–33%
Here are some reasons for the low level of participation in physical activities:
• No Enough Time
• Health Reasons
• Family Obligation
• Lack of Motivation
• Weather
• Lack of Facilities
• Negative Attitude towards Physical Activity
• Lack of Knowledge Regarding Physical Activity

Having these fitness components in mind will help keep our bodies in
condition and avoid dangerous diseases growing exponentially across the world.
Health-related elements give our bodies a healthy posture and improve our overall
beauty or attractiveness. Our organs, muscles, tissues, and bones function in greater
communion. We adhere to the concept of physical fitness.

III. LEARNING TASKS/ACTIVITIES:

Relate each health-related component to a daily life skill. Give at least two (2) life skills.
Instructions: In an A4-sized paper, create a table the same as what is shown below. With the
components, give at least two examples of each. Use 12 font size, Arial, Double-spacing,
and 1-inch margin on all sides. Do not forget to indicate your complete name, course offering
number, and class schedule.
IV. ASSESSMENT
 Create a Vlog discussing the Health-related Component of Fitness. Include
also the comparison and contrast of each component. You may add examples
to provide an exact comparison. Please use the languages English or Tagalog
or you may combine both.
 You may opt to upload your output on Youtube and email the link to your
Instructor or Upload the Video on your Google drive and share the link with
your Instructor. If you lack Internet resources and cannot submit the output on
what was first mentioned, you may burn your output on a compact disk and
follow on how to submit it through following the instructions on how to submit
your output.
 Attached is a rubric for the vlog about health related fitness activity.

Prepared by:
KEMVIRLY OSIO-PLACA
P.E Instructor