JMJ NOTRE DAME-SIENA COLLEGE OF POLOMOLOK

SERVICE EDUCATION DEPARTMENT

Brgy. Poblacion, Polomolok, South Cotabato
Tel No. (083) 500-8414
Passion for truth and Compassion for Humanity

Module Module Title Paghahanda at Ebalwasyon ng Kagamitang Panturo

13-14
Course Code Fili 107
Unit Title Mga Estratehiya sa Pagtuturo ng Pagtataya sa Filipino
Dates November 3-12, 2021
Unit Content Mga Estratehiya sa Pagtuturo ng Filipino
Mga Instruksyunal Teknik
1.Roundtable Discussion
2.Panel Discussion
3.Brainstorming
4.Role Playing
5.Socio drama
1. Roundtable Discussion
- Maaaring buuin ng tatlo hanggang limang mag-aaral
- Bawat kasapi ay handa sa impormasyong pinag-uusapan
- Maaaring gawin ang talakayan na sabay- sabay kung hahatiin ang klase sa
maliliit na pangkat.
* Gabay para sa Roundtable Discussion na Talakayan
A. Pumili ng paksa/isyu/suliranin na mapag- uusapan.
B. Pangkatin ang klase sa maliliit na grupo
C. Pumili ng moderator at taga-ulat
D. Sasabihin ng moderator sa pangkat ang paksa/isyu na tatalakayin
E. Pasimulan na ang talakayan ng bawat grupo
F. Ang taga- ulat ng bawat pangkat ang mag-uulat sa klase. Back
2. Panel Discussion
- Pormal ang paraan ng presentation
- Iparirinig ng mga panelist ang talakayan sa mga kamag-aral
- Ang mga panelista ay eksperto sa paksang tinalakay
* Gabay para sa Panel Discussion
A. Pumili ng limang mag-aaral sa pangkat na siyang magiging panelista
B. Pumili ng isang moderator mula sa mga panelista.
C. Ihanda ang bawat kasapi ng panel tungkol sa tatalakaying paksa. Pormal na
iulat ang opinion/ ideya/ panukala tunkol sa paksang pag-uusapan.
D. Pagkatapos ng presentasyon ng lahat ng mga panel hayaan ang mga mag-aaral
(audience) na magtanong.
E. Ipasagot sa mga panelista ang mga tanong.
F. Sa pagtatapos ng panel discussion, ipabuo sa moderator ang pinag-usapan sa
silid-aralan.
3. Brainstorming/Bagyuhang-utak
- Karaniwang hinahati ang klase sa maliliit na grupo
- Isinasagawa kapag nais mabigyan ng linaw ang isyu,sitwasyon,suliranin.
- Malayang nakukuha ng guro ang mga mungkahi, damdamin, ideya o consensus
ng mga kasapi sa talakayan.
* Gabay na magagamit sa brainstorming
A. Ilahad ang isyu/ sitwasyon/ suliranin sa klase o pangkat.
B. Hayaan ang mga mag-aaral na magbigay ng pansariling opinion o pananaw
tungkol sa isyu.
C. Isulat sa pisara ang mga sagot ng mga mag-aaral.
D. Ituloy ang pagsusuri tungkol sa mga ideya/ opinion o pananaw ng mga mag-
aaral.
E. Isagawa ang gawaing pagtatapos.
4. Role Playing
- Inilalagay ang mga mag-aaral sa isang sitwasyon na maaaring mangyari sa
tunay na buhay.
- Ang magkakapareha ay bubuo ng mga dayalogo buhat sa isang sitwasyong
ibibigay ng guro o mapagkakasunduan ng klase. Mga uri ng Role- play
- Role- play na kontrolado sa pamamagitan ng dayalogong may cues
- Role- play na kontrolado sa pamamagitan ng cues at impormasyon
- Role- play na kontrolado sa pamamagitan ng sitwasyon at layunin
* Hakbang sa Role-playing
A. Pumili ng mga tauhan na gaganap.
B. Pumili ng magiging paksa o isang pangyayari. Isulat ito sa pisara.
JMJ NOTRE DAME-SIENA COLLEGE OF POLOMOLOK
SERVICE EDUCATION DEPARTMENT
Brgy. Poblacion, Polomolok, South Cotabato
Tel No. (083) 500-8414
Passion for truth and Compassion for Humanity
C. Ihanda ang mga manood (klase) sa isasagawang gawain.
D. Isadula ang pangyayari.
E. Tatalakayin sa klase ang mga puntos na dapat pag-usapan sa role playing na
isinagawa. Ibigay ang mga mungkahi.
F. Muling isadula ang pangyayari. Isama ang mga mungkahi ng klase sa muling
pagsasadula.
5. Sociodrama
- Tinatawag na creative dramatics
- Pagpapaabot sa highlight ng mga karanasan sa pagkatuto sa pamagitan ng
pantomime iskit o maikling drama
- Nauukol sa sitwasyon tungo sa paghahanap ng solusyon sa suliranin
* Gabay para sa Sociodrama
A. Ilahad ang suliranin sa klase.
B. Ihanda ang pangkat na kalahok sa sociodrama.
C. Piliin ang mga mag-aaral na gaganap sa papel sa drama.
D. Sabihin sa bawat mapipiling kalahok ang papel na kanyang gagampanan.
E. Ihanda ang klase sa magaling na pakikinig at magaling na pag-aanalisa sa mga
sitwasyon sa sociodrama.
F. Isadula na muli ang sitwasyon.
G. Ipagpatuloy ang pagsusuri sa sitwasyon sa muling talakayan.
H. Isagawa ang pagtataya sa aralin.
Iba pang Estratehiyang Integrado at Interaktibo sa hindi aktibong estudyante
Ang mga estratehiyang ito ay nag dudulot sa mga mag-aaral na maging : Aktibo
Masigasig sa pag-aaral Masiglang makikilahok sa pag-aaral Mapanuri sa pangyayari
sa paligid Kritikal na mapag-isip
1. Picture Power - mula sa larawan bubuo ang klase ng kwento Ibabatay ang
usapan/ dayalogo Tagpuan Katangian ng mga tauhan na nakikita sa larawan
2. Balita, Editoryal o Pangulong- Tudling Nalilinang ang kasanayan sa pagbibigay
opinyon. Maiaangkop sa pagtalakay sa iba’t ibang bahagi ng pananalita
3. Beauty Contest/ G. at Binibini Kontest Mabisa kung nais ng guro na sukatin
ang kakayahan ng mga mag-aaral sa madaling pag-iisip at pagsagot
Nasusukat ang kasanayang pangkomunikatibo
4. Think- Pair- and Share - Isang kooperativ na pagkatuto, nakikinig, nag-iisip,
nakikibahagi sa talakayan
5. Concept Mapping- Nakakatulong para sa komprehensyon Pag-ooganisa ng
mga konsepto Pagsusuri
6. TV Commercial o Mga Patalastas sa Telebisyon- magpangkatan ang mga mag-
aaral gagawa sila ng patalastas sa telebisyon, pabuuin sila ng sariling
patalastas
7. 3-2-1 (Three- Two- One) Isang gawaing pasulat, ang mga mag- aaral ay bubuo
ng: 3 susi ng katawagang natutunan nila sa aralin. 2 Kaisipang nais nilang
malaman. 1 Kaisipan o kakayahang sa tingin nila ay kanila ng nakabisado.
8. ICT- Integration sa Pagtuturo •Web Quest •Scavenger Hunt •Blogging
9. Web Quest •Pasiyasat na gawain sa online •Paghahanap ng mga impormasyon
sa www Mga Bahagi ng WebQuest Panimula Gawain Proseso Ebalwasyon
Kongklusyon Halimbawa ng Web Quest
10.Scavenger Hunt Ito ay paghuhukay ng mga mahahalagang impormasyon sa
mga website ng paksang tutuklasin.
11.Paano gawin ang online Scavenger Hunt?
1 Mag-isip ng paksa
2. Maghanap ng kaugnay na websites
3. “Cut and Paste” ang eksaktong mga url.
4. Tipunin/ pagsasamahin ang mga materyal mula sa iba’t ibang websites.
5. Paghaluhaluin sa isang pahina tiyaking tiyak ang mga sites upang madaling
mahanap ng mga mag-aaral ang mga kasagutan.
6. Mag desisyon kung anong tiyak na “produkto” ang gagamitin nila upang
ipresenta ang kanilang awputs. Halimbawa ng Scavenger Hunt
12.Blogs/Blogging •Interaktibong ugnayan sa pagitan ng guro at mga mag-aaral.
•Online based na maaaring mapaglagyan ng mga replesyon, takdang-aralin, o
intergroup communication. Mga Blog Spot na maaaring magagamit ng guro at
mag-aaral www.blogger.com www.wikispaces.com
www.filipinotek.wordpress.com
Iba pang Online Platforms SOCIAL MEDIA
JMJ NOTRE DAME-SIENA COLLEGE OF POLOMOLOK
SERVICE EDUCATION DEPARTMENT
Brgy. Poblacion, Polomolok, South Cotabato
Tel No. (083) 500-8414
Passion for truth and Compassion for Humanity
13.Aplikasyon - Instruksyunal na Teknik •Ang bawat isa ay mag-iisip ng isang
paksang- aralin na may kaugnayan sa asignaturang itinuturo. •Umisip ng
pangkatang-gawain na maaaring mai- apply ang ilan sa mga instruksyunal na
teknik sa pagtuturo. •Maghanda para sa pagbabahagi ng iyong awtput sa
malaking grupo.
14.ICT-INTEGRATION SA PAGTUTURO •Gamit ang napiling paksang-aralin na
kaugnay sa asignaturang itinuturo, ikaw ay bubuo ng isang web quest na
estratehiya sa pagtuturo nito. •Sundin ang balangkas ng isang scavenger hunt
na estratehiya sa paglalahad ng paksang-aralin. •Maghanda para sa
pagbabahagi nito sa Ikatlong araw ng pagsasanay.
15.Panghuling Pananalita Maraming mga estratehiyang magagamit ng guro sa
klase. Ang mga kagamitang ito at mga teknik ay nagiging epektibo at
makabuluhan kapag ang guro ay may tiyaga, sipag at pagkamalikhain. Sa
tulong ng mga estratehiyang ito at sa mahusay na pagtuturo ng guro, walang
dahilan para hindi matuto ang mga mag-aaral.

Unit Learning At the end of the lesson, the students should be able to:
Objectives
a. maipaliwanag ang kahalagahan ng paggamit ng estratehiya upang malayang
makalahok ang mga mag-aaral sa aktibidad at talento na mayroon sila.
b. magamit ang teknolohiya bilang dagdag na estratehiya sa pagkatuto at
pagtuturo ng paksang-aralin sa Filipino
c. masasagot ang mga katanungan
Learning Ang mga mag-aaral ay inaasahang matutunan ang kaalaman sa paghahanda sa pagtuturo ng
Competencies
pagtataya sa Filipino
Graduate Layunin nito ang matutunan ng mga mag-aaral ang paghahanda at ebalwasyon ng
Attributes
kagamitang panturo sa Filipino. (COMMUNITY BUILDER)
Terminologie Spiral progression o binalangkas na papaunlad
s
- maingat na binalangkas ang pagtuturo ng panitikan upang magkaroon ng lubusang
kasanayan (mastery) sa iba’t ibang anyo/uri ng panitikan(pagtuturo ng panitikan ayon sa bawat
panahon, panitikang panrehiyon, uri o anyo)
Activities Pagkatapos basahin ang learning content, sagutin ang sumusunod at ilagay sa sariling
sagutang papel.
A. Ibigay ang iba’t ibang estratehiya sa pagtuturo sa Filipino.
B. Ibigay ang iba pang estratehiyang integrado at interaktibong pagtuturo sa Filipino
Assessment Pagkatapos basahin ang learning content at sagutin ang aktibidades, gawin ang sumusunod at
ilagay ang sagot sa sariling sagutang papel.
A. Gumawa ng pagtataya sa Filipino sa anumang baitang na binubuo ng 20 aytem at gumagamit
ng mga estratehiyang tinalakay.
Assignment Sa iyong sagutang papel, magsaliksik tungkol sa paglalagom na ginagamit sa pagtuturo ng
Filipino.
Unit Spiral progression o binalangkas na papaunlad
Summary
- maingat na binalangkas ang pagtuturo ng panitikan upang magkaroon ng lubusang
kasanayan (mastery) sa iba’t ibang anyo/uri ng panitikan(pagtuturo ng panitikan ayon sa bawat
panahon, panitikang panrehiyon, uri o anyo)
Research Search for:
Link
 https://www.slideshare.net/AlbertineDeJuanJr/estratehiya-sa-filipino

MICHAEL P. ARGONILLO, LPT, MAED (u)

Contact Number: 0947-775-2873
FB (michael parcon argonillo) Gmail (margonillo541@gmail.com)

Note: The deadline of submission of this module will be on or before November 15, 2021.
Components of Fitness
When planning a well-rounded exercise program, it is important to understand the five components of physical
fitness
and how your training affects them. The components include: cardiorespiratory endurance, muscular strength,
muscular
endurance, flexibility, and body composition. In general, achieving an adequate level of fitness in all five
categories is
JMJ NOTRE DAME-SIENA COLLEGE OF POLOMOLOK
SERVICE EDUCATION DEPARTMENT
Brgy. Poblacion, Polomolok, South Cotabato
Tel No. (083) 500-8414
Passion for truth and Compassion for Humanity
essential to good health.
1. Cardiorespiratory Endurance
This component of fitness relies on proper functioning of your heart, lungs, and blood vessels to transport
oxygen to
your tissues and carry away metabolic waste products. Physical activity that trains for cardiorespiratory
endurance
focuses on repetitive, dynamic, and prolonged movements using major muscle groups. You are
improving this
component when you are jogging, cycling, swimming, hiking, and walking.
2. Muscular Fitness
While there are five components of fitness, muscular strength and muscular endurance can fall
under the same
umbrella of muscular fitness. Both of these components focus on training your neuromuscular system, but in
different
ways. Muscular strength refers to the maximum amount of force a muscle can produce at one time, also referred
to as a
one repetition maximum. You can train your muscles to be stronger by lifting heavy weights for a few
repetitions.
Common exercises that focus on muscular strength include loaded squats, leg press, and bench press.
3. Muscular endurance
Muscular endurance is the ability of a muscle to resist fatigue while exerting a submaximal amount of force.
Essentially,
it is a measure of how long a muscle can withstand a prolonged contraction or many repeated contractions.
Training for
muscular endurance requires you to perform many repetitions at a lower weight than you would use for
muscular
strength. Some common exercises that assess muscular endurance include pushups, sit-ups, and
pull-ups – all
performed to a point of fatigue. Even if you are not specifically training for muscular strength or endurance,
they are
still very important for daily living. Muscular strength, for example, must be called upon when lifting boxes and
moving
furniture. Meanwhile, your leg muscles must have enough endurance to walk long distances. Even the muscles
of your
core must stay “on” to support your posture when seated and standing.
4. Flexibility
Flexibility is the ability of your joints to move through a range of motion. This component of fitness helps to
prevent
muscular imbalances and allows you to move about with ease. Two common ways to improve flexibility are
static
stretching (holding a stretch for 30-60 seconds) and dynamic stretching (holding a stretch for a
few seconds and
repeating for multiple reps). Your heart rate response will vary with the type of flexibility training you perform;
in
general, your heart rate will be at or slightly above your resting value.
5. Body Composition
The last component of physical fitness, body composition, refers to the ratio of fat mass to fat-free mass (such
as
muscle, bone, organs, and more) in your body. Overall health generally improves when you have a lower
amount of fat
mass (or lower percent body fat) and higher amount of lean muscle mass
Components of Fitness
When planning a well-rounded exercise program, it is important to understand the five components of physical
fitness
and how your training affects them. The components include: cardiorespiratory endurance, muscular strength,
muscular
endurance, flexibility, and body composition. In general, achieving an adequate level of fitness in all five
categories is
essential to good health.
JMJ NOTRE DAME-SIENA COLLEGE OF POLOMOLOK
SERVICE EDUCATION DEPARTMENT
Brgy. Poblacion, Polomolok, South Cotabato
Tel No. (083) 500-8414
Passion for truth and Compassion for Humanity
1. Cardiorespiratory Endurance
This component of fitness relies on proper functioning of your heart, lungs, and blood vessels to transport
oxygen to
your tissues and carry away metabolic waste products. Physical activity that trains for cardiorespiratory
endurance
focuses on repetitive, dynamic, and prolonged movements using major muscle groups. You are
improving this
component when you are jogging, cycling, swimming, hiking, and walking.
2. Muscular Fitness
While there are five components of fitness, muscular strength and muscular endurance can fall
under the same
umbrella of muscular fitness. Both of these components focus on training your neuromuscular system, but in
different
ways. Muscular strength refers to the maximum amount of force a muscle can produce at one time, also referred
to as a
one repetition maximum. You can train your muscles to be stronger by lifting heavy weights for a few
repetitions.
Common exercises that focus on muscular strength include loaded squats, leg press, and bench press.
3. Muscular endurance
Muscular endurance is the ability of a muscle to resist fatigue while exerting a submaximal amount of force.
Essentially,
it is a measure of how long a muscle can withstand a prolonged contraction or many repeated contractions.
Training for
muscular endurance requires you to perform many repetitions at a lower weight than you would use for
muscular
strength. Some common exercises that assess muscular endurance include pushups, sit-ups, and
pull-ups – all
performed to a point of fatigue. Even if you are not specifically training for muscular strength or endurance,
they are
still very important for daily living. Muscular strength, for example, must be called upon when lifting boxes and
moving
furniture. Meanwhile, your leg muscles must have enough endurance to walk long distances. Even the muscles
of your
core must stay “on” to support your posture when seated and standing.
4. Flexibility
Flexibility is the ability of your joints to move through a range of motion. This component of fitness helps to
prevent
muscular imbalances and allows you to move about with ease. Two common ways to improve flexibility are
static
stretching (holding a stretch for 30-60 seconds) and dynamic stretching (holding a stretch for a
few seconds and
repeating for multiple reps). Your heart rate response will vary with the type of flexibility training you perform;
in
general, your heart rate will be at or slightly above your resting value.
5. Body Composition
The last component of physical fitness, body composition, refers to the ratio of fat mass to fat-free mass (such
as
muscle, bone, organs, and more) in your body. Overall health generally improves when you have a lower
amount of fat
mass (or lower percent body fat) and higher amount of lean muscle mass
Components of Fitness
When planning a well-rounded exercise program, it is important to understand the five components of physical
fitness
and how your training affects them. The components include: cardiorespiratory endurance, muscular strength,
muscular
endurance, flexibility, and body composition. In general, achieving an adequate level of fitness in all five
categories is
essential to good health.
1. Cardiorespiratory Endurance
JMJ NOTRE DAME-SIENA COLLEGE OF POLOMOLOK
SERVICE EDUCATION DEPARTMENT
Brgy. Poblacion, Polomolok, South Cotabato
Tel No. (083) 500-8414
Passion for truth and Compassion for Humanity
This component of fitness relies on proper functioning of your heart, lungs, and blood vessels to transport
oxygen to
your tissues and carry away metabolic waste products. Physical activity that trains for cardiorespiratory
endurance
focuses on repetitive, dynamic, and prolonged movements using major muscle groups. You are
improving this
component when you are jogging, cycling, swimming, hiking, and walking.
2. Muscular Fitness
While there are five components of fitness, muscular strength and muscular endurance can fall
under the same
umbrella of muscular fitness. Both of these components focus on training your neuromuscular system, but in
different
ways. Muscular strength refers to the maximum amount of force a muscle can produce at one time, also referred
to as a
one repetition maximum. You can train your muscles to be stronger by lifting heavy weights for a few
repetitions.
Common exercises that focus on muscular strength include loaded squats, leg press, and bench press.
3. Muscular endurance
Muscular endurance is the ability of a muscle to resist fatigue while exerting a submaximal amount of force.
Essentially,
it is a measure of how long a muscle can withstand a prolonged contraction or many repeated contractions.
Training for
muscular endurance requires you to perform many repetitions at a lower weight than you would use for
muscular
strength. Some common exercises that assess muscular endurance include pushups, sit-ups, and
pull-ups – all
performed to a point of fatigue. Even if you are not specifically training for muscular strength or endurance,
they are
still very important for daily living. Muscular strength, for example, must be called upon when lifting boxes and
moving
furniture. Meanwhile, your leg muscles must have enough endurance to walk long distances. Even the muscles
of your
core must stay “on” to support your posture when seated and standing.
4. Flexibility
Flexibility is the ability of your joints to move through a range of motion. This component of fitness helps to
prevent
muscular imbalances and allows you to move about with ease. Two common ways to improve flexibility are
static
stretching (holding a stretch for 30-60 seconds) and dynamic stretching (holding a stretch for a
few seconds and
repeating for multiple reps). Your heart rate response will vary with the type of flexibility training you perform;
in
general, your heart rate will be at or slightly above your resting value.
5. Body Composition
The last component of physical fitness, body composition, refers to the ratio of fat mass to fat-free mass (such
as
muscle, bone, organs, and more) in your body. Overall health generally improves when you have a lower
amount of fat
mass (or lower percent body fat) and higher amount of lean muscle mass
Components of Fitness
When planning a well-rounded exercise program, it is important to understand the five components of physical
fitness
and how your training affects them. The components include: cardiorespiratory endurance, muscular strength,
muscular
endurance, flexibility, and body composition. In general, achieving an adequate level of fitness in all five
categories is
essential to good health.
1. Cardiorespiratory Endurance
JMJ NOTRE DAME-SIENA COLLEGE OF POLOMOLOK
SERVICE EDUCATION DEPARTMENT
Brgy. Poblacion, Polomolok, South Cotabato
Tel No. (083) 500-8414
Passion for truth and Compassion for Humanity
This component of fitness relies on proper functioning of your heart, lungs, and blood vessels to transport
oxygen to
your tissues and carry away metabolic waste products. Physical activity that trains for cardiorespiratory
endurance
focuses on repetitive, dynamic, and prolonged movements using major muscle groups. You are
improving this
component when you are jogging, cycling, swimming, hiking, and walking.
2. Muscular Fitness
While there are five components of fitness, muscular strength and muscular endurance can fall
under the same
umbrella of muscular fitness. Both of these components focus on training your neuromuscular system, but in
different
ways. Muscular strength refers to the maximum amount of force a muscle can produce at one time, also referred
to as a
one repetition maximum. You can train your muscles to be stronger by lifting heavy weights for a few
repetitions.
Common exercises that focus on muscular strength include loaded squats, leg press, and bench press.
3. Muscular endurance
Muscular endurance is the ability of a muscle to resist fatigue while exerting a submaximal amount of force.
Essentially,
it is a measure of how long a muscle can withstand a prolonged contraction or many repeated contractions.
Training for
muscular endurance requires you to perform many repetitions at a lower weight than you would use for
muscular
strength. Some common exercises that assess muscular endurance include pushups, sit-ups, and
pull-ups – all
performed to a point of fatigue. Even if you are not specifically training for muscular strength or endurance,
they are
still very important for daily living. Muscular strength, for example, must be called upon when lifting boxes and
moving
furniture. Meanwhile, your leg muscles must have enough endurance to walk long distances. Even the muscles
of your
core must stay “on” to support your posture when seated and standing.
4. Flexibility
Flexibility is the ability of your joints to move through a range of motion. This component of fitness helps to
prevent
muscular imbalances and allows you to move about with ease. Two common ways to improve flexibility are
static
stretching (holding a stretch for 30-60 seconds) and dynamic stretching (holding a stretch for a
few seconds and
repeating for multiple reps). Your heart rate response will vary with the type of flexibility training you perform;
in
general, your heart rate will be at or slightly above your resting value.
5. Body Composition
The last component of physical fitness, body composition, refers to the ratio of fat mass to fat-free mass (such
as
muscle, bone, organs, and more) in your body. Overall health generally improves when you have a lower
amount of fat
mass (or lower percent body fat) and higher amount of lean muscle mass
Components of Fitness
When planning a well-rounded exercise program, it is important to understand the five components of physical
fitness
and how your training affects them. The components include: cardiorespiratory endurance, muscular strength,
muscular
endurance, flexibility, and body composition. In general, achieving an adequate level of fitness in all five
categories is
essential to good health.
1. Cardiorespiratory Endurance
JMJ NOTRE DAME-SIENA COLLEGE OF POLOMOLOK
SERVICE EDUCATION DEPARTMENT
Brgy. Poblacion, Polomolok, South Cotabato
Tel No. (083) 500-8414
Passion for truth and Compassion for Humanity
This component of fitness relies on proper functioning of your heart, lungs, and blood vessels to transport
oxygen to
your tissues and carry away metabolic waste products. Physical activity that trains for cardiorespiratory
endurance
focuses on repetitive, dynamic, and prolonged movements using major muscle groups. You are
improving this
component when you are jogging, cycling, swimming, hiking, and walking.
2. Muscular Fitness
While there are five components of fitness, muscular strength and muscular endurance can fall
under the same
umbrella of muscular fitness. Both of these components focus on training your neuromuscular system, but in
different
ways. Muscular strength refers to the maximum amount of force a muscle can produce at one time, also referred
to as a
one repetition maximum. You can train your muscles to be stronger by lifting heavy weights for a few
repetitions.
Common exercises that focus on muscular strength include loaded squats, leg press, and bench press.
3. Muscular endurance
Muscular endurance is the ability of a muscle to resist fatigue while exerting a submaximal amount of force.
Essentially,
it is a measure of how long a muscle can withstand a prolonged contraction or many repeated contractions.
Training for
muscular endurance requires you to perform many repetitions at a lower weight than you would use for
muscular
strength. Some common exercises that assess muscular endurance include pushups, sit-ups, and
pull-ups – all
performed to a point of fatigue. Even if you are not specifically training for muscular strength or endurance,
they are
still very important for daily living. Muscular strength, for example, must be called upon when lifting boxes and
moving
furniture. Meanwhile, your leg muscles must have enough endurance to walk long distances. Even the muscles
of your
core must stay “on” to support your posture when seated and standing.
4. Flexibility
Flexibility is the ability of your joints to move through a range of motion. This component of fitness helps to
prevent
muscular imbalances and allows you to move about with ease. Two common ways to improve flexibility are
static
stretching (holding a stretch for 30-60 seconds) and dynamic stretching (holding a stretch for a
few seconds and
repeating for multiple reps). Your heart rate response will vary with the type of flexibility training you perform;
in
general, your heart rate will be at or slightly above your resting value.
5. Body Composition
The last component of physical fitness, body composition, refers to the ratio of fat mass to fat-free mass (such
as
muscle, bone, organs, and more) in your body. Overall health generally improves when you have a lower
amount of fat
mass (or lower percent body fat) and higher amount of lean muscle mass
Components of Fitness
When planning a well-rounded exercise program, it is important to understand the five components of physical
fitness
and how your training affects them. The components include: cardiorespiratory endurance, muscular strength,
muscular
endurance, flexibility, and body composition. In general, achieving an adequate level of fitness in all five
categories is
essential to good health.
1. Cardiorespiratory Endurance
JMJ NOTRE DAME-SIENA COLLEGE OF POLOMOLOK
SERVICE EDUCATION DEPARTMENT
Brgy. Poblacion, Polomolok, South Cotabato
Tel No. (083) 500-8414
Passion for truth and Compassion for Humanity
This component of fitness relies on proper functioning of your heart, lungs, and blood vessels to transport
oxygen to
your tissues and carry away metabolic waste products. Physical activity that trains for cardiorespiratory
endurance
focuses on repetitive, dynamic, and prolonged movements using major muscle groups. You are
improving this
component when you are jogging, cycling, swimming, hiking, and walking.
2. Muscular Fitness
While there are five components of fitness, muscular strength and muscular endurance can fall
under the same
umbrella of muscular fitness. Both of these components focus on training your neuromuscular system, but in
different
ways. Muscular strength refers to the maximum amount of force a muscle can produce at one time, also referred
to as a
one repetition maximum. You can train your muscles to be stronger by lifting heavy weights for a few
repetitions.
Common exercises that focus on muscular strength include loaded squats, leg press, and bench press.
3. Muscular endurance
Muscular endurance is the ability of a muscle to resist fatigue while exerting a submaximal amount of force.
Essentially,
it is a measure of how long a muscle can withstand a prolonged contraction or many repeated contractions.
Training for
muscular endurance requires you to perform many repetitions at a lower weight than you would use for
muscular
strength. Some common exercises that assess muscular endurance include pushups, sit-ups, and
pull-ups – all
performed to a point of fatigue. Even if you are not specifically training for muscular strength or endurance,
they are
still very important for daily living. Muscular strength, for example, must be called upon when lifting boxes and
moving
furniture. Meanwhile, your leg muscles must have enough endurance to walk long distances. Even the muscles
of your
core must stay “on” to support your posture when seated and standing.
4. Flexibility
Flexibility is the ability of your joints to move through a range of motion. This component of fitness helps to
prevent
muscular imbalances and allows you to move about with ease. Two common ways to improve flexibility are
static
stretching (holding a stretch for 30-60 seconds) and dynamic stretching (holding a stretch for a
few seconds and
repeating for multiple reps). Your heart rate response will vary with the type of flexibility training you perform;
in
general, your heart rate will be at or slightly above your resting value.
5. Body Composition
The last component of physical fitness, body composition, refers to the ratio of fat mass to fat-free mass (such
as
muscle, bone, organs, and more) in your body. Overall health generally improves when you have a lower
amount of fat
mass (or lower percent body fat) and higher amount of lean muscle mass
Components of Fitness
When planning a well-rounded exercise program, it is important to understand the five components of physical
fitness
and how your training affects them. The components include: cardiorespiratory endurance, muscular strength,
muscular
endurance, flexibility, and body composition. In general, achieving an adequate level of fitness in all five
categories is
essential to good health.
1. Cardiorespiratory Endurance
JMJ NOTRE DAME-SIENA COLLEGE OF POLOMOLOK
SERVICE EDUCATION DEPARTMENT
Brgy. Poblacion, Polomolok, South Cotabato
Tel No. (083) 500-8414
Passion for truth and Compassion for Humanity
This component of fitness relies on proper functioning of your heart, lungs, and blood vessels to transport
oxygen to
your tissues and carry away metabolic waste products. Physical activity that trains for cardiorespiratory
endurance
focuses on repetitive, dynamic, and prolonged movements using major muscle groups. You are
improving this
component when you are jogging, cycling, swimming, hiking, and walking.
2. Muscular Fitness
While there are five components of fitness, muscular strength and muscular endurance can fall
under the same
umbrella of muscular fitness. Both of these components focus on training your neuromuscular system, but in
different
ways. Muscular strength refers to the maximum amount of force a muscle can produce at one time, also referred
to as a
one repetition maximum. You can train your muscles to be stronger by lifting heavy weights for a few
repetitions.
Common exercises that focus on muscular strength include loaded squats, leg press, and bench press.
3. Muscular endurance
Muscular endurance is the ability of a muscle to resist fatigue while exerting a submaximal amount of force.
Essentially,
it is a measure of how long a muscle can withstand a prolonged contraction or many repeated contractions.
Training for
muscular endurance requires you to perform many repetitions at a lower weight than you would use for
muscular
strength. Some common exercises that assess muscular endurance include pushups, sit-ups, and
pull-ups – all
performed to a point of fatigue. Even if you are not specifically training for muscular strength or endurance,
they are
still very important for daily living. Muscular strength, for example, must be called upon when lifting boxes and
moving
furniture. Meanwhile, your leg muscles must have enough endurance to walk long distances. Even the muscles
of your
core must stay “on” to support your posture when seated and standing.
4. Flexibility
Flexibility is the ability of your joints to move through a range of motion. This component of fitness helps to
prevent
muscular imbalances and allows you to move about with ease. Two common ways to improve flexibility are
static
stretching (holding a stretch for 30-60 seconds) and dynamic stretching (holding a stretch for a
few seconds and
repeating for multiple reps). Your heart rate response will vary with the type of flexibility training you perform;
in
general, your heart rate will be at or slightly above your resting value.
5. Body Composition
The last component of physical fitness, body composition, refers to the ratio of fat mass to fat-free mass (such
as
muscle, bone, organs, and more) in your body. Overall health generally improves when you have a lower
amount of fat
mass (or lower percent body fat) and higher amount of lean muscle ma