Lesson 4

INTRODUCTION
Developing a lifelong habit of physical fitness and
wellness is a challenge to many people. When planning
to do an exercise, it is important to recognize the
components of Health-Related Fitness (HRF). Regular
physical exercise promote a healthy and active lifestyle.
You can assess your physical activities and perform and perform the HRF test
using these 5 components of Health-Related Fitness:

1. Body Composition
➢ also known as body fat percentage, refers to the ratio of body fat to
lean body mass.
2. Muscular Endurance
➢ Refers to the ability of the muscles to work over an extended period of
time without fatigue.
3. Muscular Strength
➢ Refers to the maximum amount of force a muscle can exert against an
opposing force
4. Cardiorespiratory Endurance
➢ This is the ability of the heart (cardio) and the lungs
(respiratory) to supply oxygen to muscles for an
extendend period of time.

5. Flexibility
➢ This is the ability of a series of joint to move
through an unrestricted, pain free range of
motion.
Most of us are familiar with the most common barrier to a regular physical activity routine -- the
lack of time. Work, family obligations and other realities of daily life often get in the way of our
best intentions to be more active. There are many additional barriers that vary by the person and
life circumstance.
 Being a student, engaging in physical activity is limited for several reasons:

1. Fear of injury. There might be previous injuries that would impair your movements.
2. Lack of resources. Engaging in these preferred form of activities is a bit pricy- there are
expenses involved, such as purchased forms such as purchased of uniform and
equipment, transportation and the actual training fee itself.
3. Lack of time. Your schedule and priorities such as studies, work, and family life may also
impede you from participating in activities.
4. Lack of energy. Getting drained from school or work makes you exhausted and too tired
to engage in physical activity.
5. Lack of willpower. It is the top reason why people fall short of their goals to lose weight.
 ’
1. Lack of discipline. Some cannot control their urge to eat unhealthy food.
2. Limited budget. Most of the time we eat unhealthy food or cheaper priced
options.
3. Limited options. Usually you have no control what food are serve
regularly in a cafeteria, food stall or restaurants.

.
-the space and the settings where people live greatly influence a person’s
participation to physical activity. The constant exposure and the daily
interaction with the people and things around had a great impact on a person’s
reference toward diet and movement.
What you need to do to overcome these barriers:
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