UNIT 2: Physical Fitness

Table of Contents

Introduction 2

Lesson 1: Health-Related Fitness Components 4

Learning Targets 4
Let’s Warm Up! 4
Learn about It! 5
Check Your Understanding 9
Let’s Play! 10

Lesson 2: Skill-Related Fitness Components 11

Learning Targets 11
Let’s Warm Up! 11
Learn about It! 13
Check Your Understanding 17
Let’s Play! 18

Ready, Set, Go! 20

Self-Check 21

Bibliography 23

Glossary 23

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UNIT 2
Physical Fitness

Fig. 1. Kids playing active games

Photo from pixabay.com

Introduction
What makes you run fast during a race? What makes you hang in monkey bars during
playtime? A physically fit body enables you to do physical activities with ease and enthusiasm.
Physical Fitness is the ability to perform specific tasks efficiently without easily getting tired.

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When you are physically fit, you’ll be able to do things at your best and can become excellent
at tasks in the future.

In this unit, we’ll discover the different components of physical fitness and the ways we can
do to enhance them.

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Lesson 1: Health-Related Fitness Components

Learning Targets
In this lesson, you should be able to:
● describe the indicators of physical fitness; and,
● discuss the different health-related fitness components.

Let’s Warm Up!

Physically Fit Mind Map

Create a mind map which describes a physically fit body. In a sheet of paper, write the words
“Physically Fit Body” and connect single-words which best explain it. Share your output in
class.

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 Learn about It!

What does it take to become physically fit? How can we

perform tasks at our best? There are five components
which we consider when describing a physically fit person.
He/she must have cardiovascular endurance, muscular
endurance, muscular strength, good flexibility, and
proper body composition. These components enable a
person to function efficiently with ease. These are the
different components of health-related fitness.

The component that makes you last a five-minute dancing routine or climb stairs and run an
errand is the cardiovascular endurance component of health-related fitness. Cardiovascular
endurance is the ability of the body to perform tasks which require increased oxygen intake
for a prolonged period. When you have cardiovascular endurance, your heart will be efficient
in its functions of supplying oxygen to the body. Aerobic activities such as brisk walking,
jogging, running, biking and swimming are good exercises for cardiovascular endurance.
When you have good cardiovascular endurance, you will be able to sustain continuous tasks
without easily getting tired.

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 Fig. 2. Swimming as a good form of exercise for cardiovascular endurance.
Photo from pixabay.com

Some of our daily tasks require us to use our muscles in a sustained period. This calls for
muscular endurance. Muscular endurance is the ability of our muscles to use its strength
continuously or repetitively. This component enables us to carry our hiking bags during
outdoor activities or walking for long durations to reach a specific destination. Exercises such
as jogging squats lunges and other weight-bearing activities can help build muscular
endurance.

Fig. 3. Hiking as good exercise for muscular endurance.

Photo from pixabay.com

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Muscular strength is the amount of force our muscles exert to perform a certain task. This
component is usually necessary for lifting, pushing or pulling heavy objects. Muscular strength
can be enhanced through exercises such as push-ups, sit-ups, curl-ups and the like.

Fig. 4. Tug of war as a muscle-strengthening activity

Source: Virginia State Parks staff, Tug o war (5798655160), CC BY 2.0

Our ability to move body parts in a wide range of motion is called flexibility. This component
enables us to move without getting injured effectively. Exercises such as stretching and yoga
are good at enhancing flexibility.

Fig. 5. Gymnastics as a good flexibility exercise

Source: Rick McCharles from Calgary, Canada, Spagat gymnastics, CC BY 2.0

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Our body composition plays a vital role in our overall physical fitness. Body composition is
the built of the body concerning lean tissues (muscles, bones, vital tissues and organs) and fat
tissues (fats stored beneath the skin or around the organs of the body). When the body has
more fat tissues than the lean tissues, the person will be more likely to have high risk in
developing diseases. Engaging in different physical activities in recommended levels (at least
30 minutes per day on most days of the week) will contribute to a healthy and fit body
composition.

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Check Your Understanding
A. Write True if the statement is correct. Write False if the statement is incorrect.

1. Health-related fitness components are the building blocks of physical fitness.

2. Flexibility enables us to climb stairs without easily getting tired.
3. Accumulating excessive fat poses great harm to an individual’s health.
4. Swimming is an excellent form of cardiovascular endurance exercise.
5. Physical activity engagement can contribute to a healthy body composition.

B. Answer the following questions:

1. From which of the health-related fitness components do you need

improvement? What can you do to enhance them?
2. What do you think are the benefits of having good health-related fitness?

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 Let’s Play!
Luksong Baka Game

Pair up with a classmate. The game is played by jumping over an opponent who is bending
forward.

Procedures:
1. At the start of the game, one player from another pair should be called ‘taya’ (it), or the
‘baka.’
2. The playing pair should avoid contact or falling over the ‘baka’ player while jumping
over.
3. The baka player will start with a kneeling-down position (a ‘baka’ player bends over with
their hands placed on his knees).
4. The pair will jump over the ‘baka’ one at a time. Once done, the ‘baka’ player's position
will slowly rise-up.
5. Only the hands of the jumper may touch the back of the person who is bent over.
6. If a player fails to avoid contact or falls over the ‘baka’, they will then take the place as
new ‘baka’ player. The game will start in a kneeling position again, and the game
continues until all players decide to end the game.

Guide Questions:
1. What are the health-related fitness components enhanced in the activity?
2. How can activities like luksong baka and other free play benefit you as a student?

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