MODULE 3-COMPONENTS OF FITNESS

PHYSICAL FITNESS

       – it is the ability to perform daily tasks with strength and vigor and do not experience undue
fatigue, and to have strength, energy stamina left over to enjoy recreational pursuit and be able to
meet unforeseen emergencies.

What determines fitness?

1. HEREDITY – you are born with a certain body type ultimately affects the kind of
physical activity you can take part in and be good at. There is very little you can do about
your body type with certain congenital weaknesses and strengths. They are inherited from
your parents and from your on starting point on the handicap race to fitness.
2. LIFESTYLE – this includes what you eat and drink, whether you smoke or indulge in
other harmful activities what you work involves stress, sleep, and how you normally
spend your leisure time.
3. EXERCISE – the greater the degree of exercise in your lifestyle, the fitter you will
become. All the elements of fitness mentioned above respond to a correctly applied
course of exercise.

COMPONENTS OF PHYSICAL FITNESS

 

I. HEALTH RELATED PHYSICAL FITNESS

Health related physical fitness includes those aspects of physiological function that offer
protection from diseases resulting from sedentary lifestyle. It can be improved and/or maintained
through properly directed physical activities. These physiological functions are:

1.
1. CARDIORESPIRATORY ENDURANCE – this is the ability to perform whole
body activities for extended period of time. The functioning of the heart, lungs,
and blood vessels are essential for the distribution of oxygen and nutrients and
removal of wastes from the body. For performance of vigorous activities, efficient
functioning of heart and lungs is necessary. The more efficient they function, the
easier it will be to walk, run, study, and concentrate for longer periods of time.It is
the most important component of physical fitness.

MONITORING HEART RATE

Maximum Heart Rate (MHR) = 220 bpm

Personal Maximum Heart Rate (PMHR) = 220 – age   ex: 220 – 16 = 204 bpm

Target Heart Rate (THR) = If you are interested in working at 70% of your maximum heart rate,
the target heart rate can be calculated by multiplying 0.7 (220 – age)

Ex: 220 – 20(age) = 200 MHR

     200 x 0.7 = 140 THR

TRAINING TECHNIQUES FOR IMPROVING CARDIORESPIRATORY ENDURANCE

1.
1.
1. Mode or type of the activity
2. Frequency of the activity
3. duration of the activity
4. intensity of the activity
2. FLEXIBILITY – the ability to move a joint smoothly throughout a full range of motion.
It is the quality that permits freedom of movement throughout a full non-restricted pain
free range of motion.


o
 Flexibility is important in maintaining good posture prevents muscle strain
and orthopedic problems such as back aches.

 FACTORS THAT LIMIT FLEXIBILITY

1.  Bony structure. An elbow that has been fractured through the joint may lay down
excess calcium in the joint space, causing the joint to lose its ability to fully extend.
2.  Fat may also limit to move through a full range of motion.
3.  Skin may also be responsible for limiting movement.
4.  Connecting tissue around the joint such as ligaments on the joint capsule may be subject
to contractures. Ligaments and capsules do have some elasticity, however, if a joint is
immobilized for a period of time, these structures tend to lose some elasticity and actually
shorten.

KINDS OF STRETCHING (different stretching techniques)

BALLISTIC STRETCHING – repetitive contractions of the agonist muscle used to produce

bouncing stretches of the antagonist muscle.

 
ACTIVE STRETCHING  – passively stretching the antagonist muscle by placing it in a position
of stretch and holding it for an extended period of time.

PROPRIOCEPTIVE NEUROMUSCULAR FACILITATION (PNF) – is a group of stretching

techniques involving alternating contractions and relaxation of the antagonist muscle. A
disadvantage of this technique is that it requires a partner to help you stretch.

1. MUSCULAR STRENGTH AND MUSCULAR ENDURANCE – the ability or

capacity of the muscle to exert force against a resistance. It refers to the muscle’s ability
to exert force in a single effort. Muscular endurance is the ability of muscles to perform
or sustain a muscle contraction repeatedly over a period of time.

METHODS ON IMPROVING STRENGTH 

Isometric Exercise – involves a muscle contraction in which the length of the muscle remains
constant while tension develops toward a maximal force against an immovable resistance.

 The muscle should generate a maximal force for 5 seconds at a time, this contraction
should be repeated 5 seconds to 10 times per day.

Ex. Techniques such as putting your arms underneath the middle desk drawer and pushing up as
hard as you can, or pushing out on the inside of the chair space with your knees.

Isotonic exercise – a second method of weight training is more commonly used in improving
muscular strength.

 Involves muscular contraction in which force is generated while the muscle is changing
length.

Isokinetic Exercise – is one which the length of the muscle is changing while the contraction is
performed at a constant velocity.

 
II. SKILL RELATED PHYSICAL FITNESS
            Skill related physical fitness includes those physical qualities that enable a person to
perform in

sport activities.

 Synonymous with skill fitness is athletic fitness and motor fitness

1. POWER – ability to transfer energy explosively into force.

 Skills requiring power includes high jump, shot put, throwing, and kicking.

1. AGILITY – the ability of the body to change position rapidly and accurately while
moving in space.

1. SPEED – the ability of the perform movement in a short period of time. Usually with
running forward, speed is essential for the successful performance of most sports and
general locomotors movement skills.

1. BALANCE – the ability to maintain some degree of equilibrium while moving or while
standing still.

 Maintaining balance in essential to all sports but is especially importance in the

performance of gymnastic activities.

1. COORDINATION – the ability of the body to perform smoothly and successfully more
than one motor task at the same time. Needed for football, tennis, soccer, and other sports
that require hand-eye and foot-eye skills.
COMPARISON OF AEROBIC AND ANAEROBIC
ACTIVITIES
  Miscellaneous
Mode Less risk to sedentary or older individuals

Relative Intensity

Performance

Frequency

Duration

Aerobic Activities

Continuous, long, sustained activities

Less intense

60% to 80% of maximum range

At least 3 but not more than 6x a week

20 to 60 minutes

Anaerobic Activities

Explosive, short duration, burst type activities

More intense

85% to 100%

3 to 4 days per week

10 seconds to 2 minutes