PHYSICAL

EDUCATION
and HEALTH I
(Components of Physical Fitness:
Health-Related Components)

Liceo – De La Salle Senior High School

Online Fitness Class
AY 2020-2021

Prepared by:
Mr. Jade C. Alarcon, LPT
Subject Teacher
I. COMPONENTS OF PHYSICAL FITNESS

1. HEALTH RELATED COMPONENTS - Physical fitness is defined as "a set of

attributes that people have or achieve that relates to the ability to perform physical
activity" (USDHHS, 1996). In other words, it is more than being able to run a long
distance or lift a lot of weight at the gym. Being fit is not defined only by what kind of
activity you do, how long you do it, or at what level of intensity. While these are
important measures of fitness, they only address single areas. Overall fitness is made up
of five main components:

1. Cardiovascular Endurance - Cardiovascular endurance is your body's ability to

keep up with exercise like running, jogging, swimming, cycling, and anything that
forces your cardiovascular system (lungs, heart, blood vessels) to work for extended
periods of time. Together, the heart and lungs fuel your body with the oxygen needed
by your muscles, ensuring that they have the oxygen needed for the work they are
doing.

EXAMPLES OF EXERCISES:
 Swimming  Cycling
 Running or Jogging

2. Flexibility - Flexibility is one of the most important, yet often overlooked,

components of physical fitness. Without flexibility, the muscles and joints would
grow stiff and movement would be limited. Flexibility training ensures that your body
can move through its entire range of motion without pain or stiffness. To test your
flexibility, lean forward and try to touch your toes. Those with good flexibility will
usually be able to touch their toes, while those with limited flexibility will not. The sit
and reach test (sitting on the floor and reaching toward your toes) is another good
way to assess your flexibility. The more flexible you are, the closer you will come to
touching your toes and beyond.

EXAMPLES OF EXERCISES:
 Stretching  Tai Chi
 Yoga

3. Muscular Strength - This is the ―power‖ that helps you to lift and carry heavy
objects. Without muscular strength, your body would be weak and unable to keep up
with the demands placed upon it. The way to increase strength is to train with heavy
weights, working in the 4 – 6 or 12 – 15 rep ranges. The heavier the weight, the fewer
reps you should perform!

EXAMPLES OF EXERCISES:
 Cycling  Hill Climbing
 Stairs Climbing
4. Muscular Endurance - Endurance is the ability of your muscles to perform
contractions for extended periods of time. Rather than just lifting or carrying
something for a few seconds, the muscles are used for minutes. The way to increase
strength is to train with light weights, working in the 20 – 25 rep range. Working with
lighter weight will train the muscle fibers needed for muscular endurance, and the
higher rep range leads to a longer period of exercise.

EXAMPLES OF EXERCISES:
 Push-Ups  Tuck Jumps
 Plank

5. Body Composition- Body fat composition refers to the amount of fat on your body.
For example, a 100-pound person with a 25% body fat composition will have a lean
body mass of 75 pounds.

To qualify as fit:
 Men must have a body fat composition lower than 17 percent
 Women must have a body fat composition lower than 24 percent

The average man tends to have about 18 to 24 percent body fat, while the
average woman has 25 to 31 percent body fat.

EXAMPLES OF EXERCISES:
 Push-Ups  Lunges
 Plank

5.1 DIFFERENT BODY TYPES

There are three basic human body types: the endomorph, the mesomorph, and
the ectomorph. Despite what it might feel like at times, you're not completely bound
to one category or the other. Your lifestyle, genetics, history, and training style all
play a part in how you look, and you can definitely change it over time.
That said, many of us to have certain tendencies toward one group or the
other. Here's what typifies each one:
5.1.1 ECTOMORPH

An ectomorph tends to be thin, and struggles to gain weight as either body

fat or muscle. They can eat piles of food and stay looking the same, even
when gaining muscular weight is their biggest goal. People who battle to gain
muscle are often known as "hardgainers."

Ectomorphs tend to have a lean build, long limbs, and small muscle
bellies. Even if an ectomorph manages to put on weight, they may still look
skinnier than they are, particularly in the calves and forearms.

Being an ectomorph doesn't mean you're doomed to be weak, though. You

can still get remarkably strong, and you can be every bit as fit and healthy as
someone who looks larger and more muscular. But if you want to gain weight,
you'd better be prepared to eat like you've never eaten before.

5.1.2 MESOMORPH

The mesomorph has a middle-of-the-road build that takes the best of both
worlds. They tend to have wide shoulders, a narrow waist, relatively thin joints,
and round muscle bellies.

In short, if you're a mesomorph, you have a natural tendency to be fit and

relatively muscular. Does this mean you can do nothing, eat everything, and get
away with it forever? Definitely not—and you're not necessarily healthier than the
other two types, either. But you may be able to "bounce back" from being out of
shape more easily than the other two body types, gaining muscle and burning fat
with comparative ease.

5.1.3 ENDOMORPH

The endomorph tends to gain weight and keep it on. Their build is a little
wider than an ectomorph or mesomorph, with a thick ribcage, wide hips, and
shorter limbs. They may have more muscle than either of the other body types,
but they often struggle to gain it without significant amounts of accompanying
body fat. If you ever feel like you gain 5 pounds simply walking by a donut shop,
you may be an endomorph.

This definitely doesn't mean that an endomorph can't be healthy. They can
be every bit as strong, healthy, and capable as the other two groups, and may
actually have some strength advantages due to their additional muscle mass. But
if and when they decide to lean out, it'll take hard work.