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

Name: ____________________
Module Module Title Maikling Kwento at Nobelang Filipino
5-6 Course Code Fili 117
Unit Title Nobela
Dates February 7-18, 2022
Unit Content * Ayon kay Edgar Allan Poe, ang maikling kuwento ay isang akdang
pampanitikang likha ng guniguni at bungang-isip na hango sa isang tunay
na pangyayari sa buhay. Ito ay kapayakan at kakaunting tauhan, may isang tiyak na tagpuan at
tinatalakay ang natatangi at mahahalagang pangyayari sa buhay ng pangunahing tauhan. Isa rin sa
akdang pampanitikan na ginagamit ang imahinasyon na hango sa mga tunay na pangyayari ay ang
nobela. Ang isang nobela ay nagtataglay ng
maraming ligaw na tagpo. Ito ay may mahabang kawing ng panahon at
ginagalawan ng maraming mga tauhan. Kakikitaan din ito ng mga tunggalian o labanan sa pagitan
ng magkakasalungat na puwersa.
Kagaya rin ng maikling kuwento ang nobela na may mga elemento, katulad
ng tauhan, tagpuan, tema o paksa, banghay at iba pa.

ABNKKBSNPLAko?
ni Bob Ong
Grade 2. Section 1. Isang araw, buwan ng Hunyo, sa isang public
elementary school. Hinati ‘yung canteen, ‘yung kalahati room namin. Siguro mga 40 pupils
kami. 39 lang ang upuan, at 30 lang ang ayos. Siyam ang magtitiyaga sa mga gumigewang
na salumpuwit. Isa ang araw-araw na
makikipag-Trip to Jerusalem. Ako ‘yun.
Isang istante lang ang naghihiwalay sa klase namin at sa mga
kusinerong nagluluto ng sopas. Sa room na ito kami pinagdala ng laruan para ipakita sa
klase. Show and Tell. Walang problema, seaman si tatay. Nagdala ako ng AA battery-
operated police car. Walang kuwenta, pero ‘yun ang dinala ko dahil ‘yun ang kasya sa bag
kong maliit. Mataimtim akong nagdasal habang naghihintay na matawag sa recitation.
Antagal. Ngawit na ako sa pagtataas ng kamay nang pansinin ako ng teacher ko. Wala na
kasing ibang volunteer, tapos na lahat, at wala na s’yang choice kundi tawagin ako.
“ROBERTO!”
Lumuwa ang mata ng mga classmates ko nang magpunta ako sa
harapan. Nakita nila ang laruan kong de-battery. Nung mga panahon na ‘yon, jolens lang
ang laruan ng mga bata sa amin. Ang sino mang may batteryoperated na laruan e diyos.
“D-dis is may toy…eee-eeeets ah kar…”
“What kind of car, Roberto?” tanong ng teacher kong, for the first time
in the history e, humahanga na sa ‘kin.
“Aah po-lis kar…eeet has baterees…”
Natapos ang presentasyon. Instant celebrity ako at respetado na ng
lahat. Nagkaroon na rin ako ng sariling upuan. Milagro. Bago mag-uwian
ipinaalala ng teacher ko na magdala ulit kami ng laruan kinabukasan. Ayos.
Moment of glory ulit. Nagdala ako ng plastic na clown mask, ‘yung kasya ulit sa bag ko.
Nang mabalitaan ito ng classmates ko sa kalagitnaan ng klase, unti-unting nagkagulo. Nang
malaman ng teacher ko ang pinagkakaguluhan, tinanong ako kung bakit may laruan ako sa
bag…kasabay nito ang malutong na palo sa hita ko. Aruy! “K-kasi po, sabi niyo magdala
ulit ng l-laruan…” “May sinabi ba kong ganon?” tanong n’ya sa buong klase.
Walang um-oo. Hanggang sa mga oras na ito hindi ko alam kung
guniguni ko lang ‘yung narinig kong direksiyon na magdala ulit kami ng
laruan o ipinagkanulo ako ng classmates ko.
S’ya si Miss Uyehara. Maliit, may salamin, matanda, dalaga. Kung bakit
n’ya ako pinalo, hindi ko alam. Pero maraming beses pa naulit ‘yon, sa ibang teacher, ibang
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
antas, ibang eskwelahan, ibang panahon. Seventeen years akong labas-pasok sa eskwelahan.
Naging teacher’s pet at teacher’s enemy, nag-drawing ng aso’t pusa, nangopya,
nagpakopya, humiram ng notebook, hindi nagsauli, nag-recite, nag-cutting classes, naglinis
ng room, umabsent, gumawa ng pekeng excuse letter, nag-vandal, nag-JS, nag-top ten sa
NCEE, sumulat sa slumbook, sumulat ng “I Promise To Bring My PE Uniform” ng 300
time , nagmartsa sa CAT, nagka-medal sa quiz bee, bumagsak sa periodical test, nag-flag
ceremony. Seventeen years. Meron din naman akong natutunan…hindi sinasadya. Minsan
masarap mag-review.
Unit Learning Bilang isang adademikong disiplina sa Filipinolohiya, ito ay kailangang tumutugon sa mga
Objectives pangangailangan tulad ng:
a. Naiintindihan ang nabasang nobela
b. Nasusuri ang ibat ibang tunggalian sa nabasa
c. Nasasalamin ang kahalagahan ng maikling kwento
Learning Magiging dalubhasa sa pagtatamo ng mga kagalingan/kasanayan sa larangan ng nobela o
Competencies bahagi nito.
Graduate Sinasaklaw ng araling ito ang wika, komunikasyon, panitikan at kultura o pambansang
Attributes kabihasnan sa pangkalahatan.  Pinapanday nito ang mga potensyal at talino ng mga mag-
aaral sa pamamagitan ng mga karunungang makakamit sa Filipinolohiya.  Nakatuon sa
pagiging malikhain (creativity) at sikhayan (scholarly works) ang lalim at lawak ng
pagpapakadalubhasa sa Filipinolohiya na napakahalaga sa kagalingang pambayan at
kapakanang pambansa. (COMMUNITY BUILDER)
Terminologies Ang isang nobela ay nagtataglay ng
maraming ligaw na tagpo. Ito ay may mahabang kawing ng panahon at
ginagalawan ng maraming mga tauhan. Kakikitaan din ito ng mga tunggalian o labanan sa pagitan
ng magkakasalungat na puwersa.
Activities Pagkatapos basahin at intindihin ang nobela, sagutin ang mga tanong at isulat ang sagot sa
sagutang papel.
1. Sino ang pangunahing tauhan sa nobela?
2. Saan ang tagpuan ng nabasang akda?
3. Ilarawan ang katangian ng nagsasalita sa binasang akda?
4. Ano-anong problema o suliranin ang nakita mo sa akda?
5. Masaya ba ang iyong karanasan noong ikaw ay nasa elementarya o sekundarya?
Magbigay halimbawa.
Assessment * Bigyan ng sariling interpretasyon ang mga pangungusap na
ginamit sa bahagi ng nobelang binasa. Ilagay sa iyong sagutang papel.
1. Naging teacher’s pet at teacher’s enemy ako.
2. Siguro mga 40 pupils kami. 39 lang ang upuan at 30 lang ang ayos. Siyam
ang magtitiyaga sa gumigewang na salumpuwit.
3. Lumuwa ang mata ng mga klasmate ko nang magpunta ako sa harapan.
4. Instant celebrity ako at respetado na ng lahat.
5. Hinati ‘yung canteen ang kalahati room namin.
Assignment Sa inyong sariling papel, gumawa ng sariling reflection tungkol sa nabasang nobela. Ito ay
binubuo ng 100 salita pataas.
Unit Ang isang nobela ay nagtataglay ng
Summary maraming ligaw na tagpo. Ito ay may mahabang kawing ng panahon at
ginagalawan ng maraming mga tauhan. Kakikitaan din ito ng mga tunggalian o labanan sa pagitan
ng magkakasalungat na puwersa.
Research Search for:
Link  https://www.slideshare.net/rosalieorito/katuturan-ng-maikling-kuwento13
MICHAEL P. ARGONILLO, LPT, MAED (u)
Contact Number: 09606457549
FB (michael parcon argonillo) Gmail (margonillo541@gmail.com)
Tandaan: Ibabalik ang modyul bago o sa February 21, 2022

Components of Fitness
When planning a well-rounded exercise program, it is important to understand the five components of physical
fitness
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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