Activity 1.

Perform the Six Components of Skill -Related Fitness Activity, document each activity and paste it on the
provided page.

The purpose of this activity is to help you understand what happens to your heart rate when you perform
activities. 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, make a note if you were
winded at the end of an activity. Between each exercise, walk slowly and allow your heart rate to go below 125
if possible.

If your heart rate is over 125 at the end of an exercise, record how long it takes to get below 125.

Activity Time Component Heart Heart Breathing Time to Get

of Skill- Rate Rate Notes Heart Rate
Related Before After Below 120
Fitness BPM
Obstacle Drill 30 92 181 Winded 1 min, 22
(Run through tires second Agility secs.
plastic bottles s or s
chairs)
Weave Through 92 181 Winded 1 min, 21
Chairs Run as fast as 30 Agility secs.
you can weave through second
chairs. s
Balance at Three 93 122 1 min
Levels
Use block or stair
Balance with one leg 30 Static (Still)
Move to a low level and second Balance
balance (10 seconds). s
Move to a medium
level and balance (10

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 seconds). Move to a
high level and balance
(10 seconds).
Pick Me Up 92 124 1 min
Place an object in front Dynamic
with 12 inches apart 30 (Moving)
from your feet then second Balance
stand in one leg and s
pick up the object.
Catch the Ball 93 159 1 min, 19
Throw ball against wall secs.
and 30 Eye-Hand
move to try and

catch the ball. If seconds Coordination

possible, use specially
made ball that causes
irregular bounce.
Tap Me Please 93 137 1 min, 6
Place any kind of ball 30 Eye-Foot secs.
on ground in front of seconds Coordination
you.
Tap right toe then left
toe on top of the ball.
Alternate taps and go
as fast as you can.
Sprints like Bolt 94 181 Winded 1 min, 21
Perform short sprints secs.
(about 10 meters). As 30 Speed
soon as you finish one seconds
sprint, sprint back to the
starting line. Repeat for
time period.
Running to the Side 92 182 Winded 1 min, 21
Perform shuttle run 30 Speed secs.
between two lines with seconds
the distance of 6
meters.
Skip with High Knee 92 150 1 min, 11

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 Perform skipping motion 30 Power secs.
with high knee lifts. seconds
Jump Up to the Top 93 182 Winded 1 min, 19
Perform jumps to an secs.
elevated 30 Power
surface or stair seconds
(Approximately 1–2
feet).
Step down and jump
again.
Repeat for time period.
Catch Me I’m Falling 92 150 1 min, 11
Hold a ball in one hand secs.
and drop. Attempt to 30 Agility
catch the ball with the seconds
same hand just before
it hits the ground.
Grab Me First 92 133 1 min, 3
Work with a partner. secs.
Both in push-up
position facing each 30 Agility
other with a cap seconds
placed between the
two of you. See who
can grab the cap the
fastest.

B. Analysis

1. In what activities did your heart rate reach above 180? What do you think happened?
Obstacle drill, weaving through chairs, sprints like bolt, jump up to the top, and running to the side.
I was going as fast as I could and my muscles had to move faster and work harder.
2. In what activities did your heart rate reach from 150 to 180?
Why do you think that happened?
Catch the ball, skip with high knee and catch me I’m falling--more of a continuous pace and not as
much movement.
3. In which activities did you feel winded or out of breath? What are the possible reasons?

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 Obstacle drill, weaving through chairs, sprints like bolt, jump up to the top, and
running to the side. I was going as fast as I could—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 that occurred?
Balance at three levels and pick me up. There was limited use of legs; slower movements.

C. Application

1. Why do athletes or athletic individuals need skill-related fitness?

Athletes 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?
Everyone could benefit from skill related fitness—we may want to enjoy recreational activities or it
could be our way to be fitter and the activities also help our fitness or we just simply want to have
variety and not be bored.
3. Do you think skill-related fitness could also be a health-related fitness component? Explain.
Yes. We can be working on our cardiovascular, muscular strength & endurance, or flexibility at the
same time. The more we exercise the less body fat we will have.
4. If you have a strong or healthy skill-related fitness, what will be the benefits that you can
have? Explain.
To have a strong and healthy skill-related fitness is equal to improving our overall health since it
enables one to become and stay physically fit, reduce several chronic illnesses and most importantly,
regularly activity can improve our quality of life.

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