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Learning Task: Perform the Six Components of Skill-Related Fitness Activity

The purpose of this activity is to help you gain 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, take note if you were breathless or panting at the end of an activity. Between each exercise,
walk slowly and allow your heart rate to go below 125 if possible.
In case your heart rate is over 125 at the end of an exercise, record how long it takes to get below
125.

Componen Hear Heart Breathing Time to Get

t of Skill- t Rate Notes Heart Rate
Related Rate After Below 120
Activity Time Fitness Befo BPM
re
1. Obstacle Drill (Run
through tires plastic bottles, 30 Agility
chairs seconds 1 minute and 22
or family members in single 92 181 Winded seconds
file)
2. Balance at Three
Levels
Use blocks or stairs.
Balance with one leg Move 30
to a low level and balance seconds Balance 93 122 Panting 1 minute
(10 seconds). Move to a
medium level and balance
(10 seconds). Move to a
high level and balance (10
seconds).
3. Pass it to Me
Work with someone at
home, ask to throw the ball 30 Balance
or anything to be thrown in seconds 93 159 Panting 1 minute and 19
multiple directions and seconds
catch it.
4. Tap Me Please
Perform short sprints 30
towards your partner, as seconds Reaction
soon as you finish one time
sprint, sprint back to the 93 137 Panting 1 minute and 6
starting line. Repeat for seconds
allotted period.
5. Jump Over Me
Perform jumps toward 30
someone or something (You seconds Coordination
may vary the height 93 182 Winded 1 minute and 19
depends on your ability). seconds
Repeat for allotted period.
6. Grab Me First
Work with a partner. Both in
push-up position facing each
other with a cap placed 30 Speed
between the two of you. See seconds 92 133 Panting 1 minute and 3
who can grab the cap the seconds
fastest.
Breathing notes: slow, normal, fast, deep or difficulty breathing

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 Page 38 textbook Learning Task
Activity Time A B C D E
Obstacle Drill 1
(Run through tires plastic bottles or minute
chairs) 30 and 22
seconds Agility 92 181 Winded seconds
Time
(seconds)
Activity
1
minute
1.Weave through chairs 30 and 21
Run as fast as you can weave through chairs. seconds Agility 92 181 Winded seconds
2. Balance at Three Levels
Use blocks or stairs.
Balance with one leg
Move to a low level and balance (10
seconds). Move to a medium level and
balance (10 seconds). Move to a high level
and balance (10 30 1
seconds). seconds Balance 93 122 Panting minute
3. Pick Me Up
Place an object in front with 12 inches
apart from your feet then stand in one leg
and pick up the object. 30 1
seconds Balance 92 124 Panting minute
4. Catch the Ball 1
Throw a ball against the wall and move to minute
catch the ball. If possible, use specially made 30 and 19
ball that causes irregular bounce. seconds Coordination 93 159 Panting seconds
5. Tap Me Please
Place any kind of ball on the ground in front 1
of you. 30 minute
Tap right toe, then left toe on top of the ball. Reaction and 6
Do alternate taps and go as fast as you can. seconds time 93 137 Panting seconds
6. Sprints like Bolt 1
Perform short sprints (about 10 meters). As 30 minute
soon as you finish one sprint, sprint back to and 21
the starting line. Repeat for the time period. seconds Speed 94 181 Winded seconds
1
7. Running to the Side 30 minute
Perform shuttle run between two lines with and 21
the distance of 6 meters. seconds Speed 92 182 Winded seconds
1
minute
8. Skip with High Knee 30 and 11
Perform skipping motion with high knee lifts. seconds Power 92 150 Panting seconds
9. Jump Up to the Top 1
Perform jumps to an elevated surface or stair minute
(Approximately 1-2 feet). Step down and 30 and 19
jump again. Repeat for time period. seconds Coordination 93 182 Winded seconds
10. Catch Me I’m Falling 1
Hold a ball in one hand and drop. Attempt to minute
catch the ball with the same hand just before 30 and 12
it hits the ground. seconds Agility 92 150 Panting seconds
11. Grab Me First
Work with a partner. Both in push-up position 1
facing each other with a cap placed between minute
the two of you. See who can grab the cap the 30 and 3
fastest. seconds Speed 92 133 Panting seconds

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 What I Have Learned

1. In what activities did your heart rate reach above 180? Why do you
think it occurred?

The activities that made my heart rate reach above 180 are obstacle drill,
weave through chairs, sprints like bolt, jump over me, running to the side
and jump up to the top. I was going as fast as I could and my muscles had
to move faster and work harder. Actually, almost all activities because I
have sedentary lifestyle like I’m used to always lying down while using my
mobile phone for an entire day.

2. In what activities did your heart rate reach from 150 to 180? Why do
you think that occurred?

The activities that made my heart rate reach from 150 to 180 are pass it to
me, catch the ball, skip with high knee and catch me I’m falling. I think that
happened because it is more of a continuous pace and not as much
movement needed.

3. In which activities did you feel winded or out of breath? Why do you
think it happened?

The activities that I feel winded or out of breath are obstacle drill, weave
through chairs, sprints like bolt, jump over me, running to the side and jump
up to the top. I think it happened because I was going as fast as I could but
my heart and lungs could not keep up with the speed of activity.

4. In what activities did your heart rate remain below 125? Why do you
think it occurred?

The activities that made my heart rate remain below 125 are balance at
three levels and pick me up. I think it occurred because there was limited
use of legs; slower movements.

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 What I Can Do
1. Why do athletes or athletic individuals need skill-related fitness?

Athletes or athletic individuals need skill-related fitness because skill-related fitness

increase one’s ability to perform in various activities and only have an indirect
connection with health. Skill-related fitness includes training to improve speed, agility,
balance, coordination, power, and reaction time. These skill-related fitness components
are used to help athletes improve performance for their particular activity. That’s why
athletes need skill-related fitness because they need to be fast, be able to change
directions, have good balance, and all the other skills to be able to compete and be the
best they can.

2. Can others, besides athletes, benefit from skill-related fitness? Why?

Yes, besides athletes, others can benefit from skill-related fitness because skill-related
fitness training or exercises can increase the skill-related fitness components of
individuals at large, leading to an increase in ability to complete routine workplace task.
Since we do physical activities in our daily lives, skill-related fitness can help with
accident avoidance, can benefits from increased balance, can benefit from increased
agility and fitness, can move quickly because of complex components and etc.
Everyone could benefit from skill-related fitness, you might want to enjoy leisure
activities. Perhaps you want to be fitter, and the activity that will help your fitness too.
You want to experience excitement, fun, new things and not to have sedentary lifestyle.

3. Do you think that skill-related fitness could also be a health-related fitness

component? Explain

Yes, I think skill-related fitness could also be a health-related fitness component

because health-related fitness serves as fuel to skill-related fitness. Both need physical
strength to maintain the healthy wellbeing of a person. Both are focusing on
strengthening the body through exercises and healthy diet. Both fitness components
include abilities required when making sports. And once again, yes, you can be working
on your cardiovascular, muscular strength, muscular endurance, body composition and
flexibility at the same time. The more you exercise the healthier you become.

4. How will you benefit from having a strong or healthy skill-related fitness? Explain

To have a strong and healthy skill-related fitness is equal to improving our overall health
such as strengthening the immune system, promote strong muscles and bones, help
you maintain a healthy weight and improve confidence and how you feel about yourself,
since it enables one to become and stay physically fit, reduce several chronic illnesses,
reduce the risk of injury, and most importantly, regular activity can improve our quality of
life.

5. How might developing a strong or healthy skill-related fitness, affect the way
you perform household chores and other physical activities? Explain

Since your immunity is strong, your body can easily perform hard activities and you
won’t get sick by doing household chores because you are physically fit and you
develop a strong or healthy skill-related fitness. Unlike when you don’t exercise or you
don’t learn particular skills, your muscles will weaken and lose bulk including the
muscles you need for breathing and the large muscles in your arms and legs. If you

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 continue to be inactive you will feel worse, need more help and eventually even simple
daily tasks will be difficult. So, its important to develop a strong skill-related fitness
because it affects your performance in any physical activity.

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