ST.

VINCENT COLLEGE OF CABUYAO

Mamatid, City of Cabuyao, Laguna
S.Y.: 2022 – 2023

SENIOR HIGH SCHOOL DEPARTMENT

MODULE (1st Sem)
PE and Health – 11

I. MODULE 2
TOPIC: How to Achieve Health-Related Fitness
REFERENCE: DIWA Senior High School Series: Physical Education and Health
(Page 18-32)

II. OBJECTIVES:
At the end of this module, the students should be able to:
a. Describe the five components of physical fitness.
b. Explain how one can achieve one of the five components of physical fitness.

III. KEY CONCEPT:

Health-Related Fitness
Participating in regular health-related fitness helps you control your weight, prevents diseases
and illness, improves mood, boosts energy and promotes better sleep.

Health-Related Fitness Components

1. Muscular Strength - the ability of the muscles to lift a heavy weight or exert a lot of force
one time.
Example: Push Ups
Purpose: To measure strength of the upper extremities.
2. Muscular Endurance - the ability to use muscles for a long period of time without tiring.
3. Flexibility - the ability to use your joints fully through a wide range of motion.
Example: Zipper Test
Purpose: To test the flexibility of the shoulder girdle.
4. Cardiovascular Endurance - is the ability of the heart, lungs and blood vessels to deliver
oxygen to working muscles and tissues, as well as the ability of those muscles and tissues to
utilize the oxygen.
Example: 3-Minute Step Test
Purpose: To measure cardiovascular endurance.

Take note of the following terms in connection with cardiorespiratory endurance:

✓ Heart Rate refers to the number of times your heart beats per minute.
✓ Resting Heart Rate (RHR) refers to your heart rate when you are resting or not doing any
physical activity.
✓ Recovery Time refers to how long it takes your heart rate to return to RHR after
engaging in physical activity.
✓
You can use RHR and recovery time to gauge your cardiorespiratory endurance.

Heart Rate Monitoring

One technique to see how hard you are exercising is by monitoring your heart rate.
 Try checking your heart rate before, during, and after an exercise.

To know your heart beat:

1. Press your index and middle fingers on your neck or wrist.
2. Count your heartbeats for 10 seconds.
3. Multiply it by 6 to find your heart rate.

You need to work out within your target heart rate zone to improve your fitness. The target
heart rate zone is 60% for the lower limit and 85% for the upper limit of your
maximum heart rate.
The maximum heart rate is the greatest number of times your heart beats per minute while
exercising. To get your maximum heart rate, subtract your age from 220 (beats per minute).

Study the following equations in estimating the target heart rate zone of a 15 year old student.

A. MHR = 220 – age

60% of MHR = MHR x 0.6
85% of MHR = MHR x 0.85

B. MHR = 220 – 15 = 205

60% of MHR = 205 x 0.6 = 123
85% of MHR = 205 x 0.85 = 174.25

So, a 15 year old student’s target heart rate zone is between 123 and 174 beats per minute.

5. Body Composition - the combination of all the tissues that make up the body such as
bones, muscles, organs and body fat.

Some health professionals use a standard called the Body Mass Index (BMI) to
determine if a person’s weight is healthful.

Formula for Computing Body Mass Index

Weight (in kilogram)
Height (in meters)2

Example: 30 = 30 = 20.83 (Normal)

(1.20)2 1.44

Figure Out Body Types

1. Ectomorph – having a thin and lean body build
2. Mesomorph – having a muscular and sturdy body build
3. Endomorph- having a round and heavy body build

Persons of each body type can attain a healthful weight and image. A person’s weight
depends on his/ her lifestyle choices.
 If you are unsure of your body types, you can figure it by taking a measurement of your wrist.
1. Small Build - if your wrist measures under 14 cm (5.5 inches)
2. Medium Build- if your wrist measures 15 cm (6 inches)
3. Large Build- if your wrist measures 17cm (6.5 inches

Skills-Related Fitness Components

1. Agility - the ability to change body positions quickly and keep the body under control when
moving.
Example: Hexagon Agility Test
Purpose: to measure the ability of the body to move in different directions quickly.
2. Balance - the ability to keep the body in a steady position while standing and moving.
Example: Stork Balance Stand Test
Purpose: to asses one’s ability to maintain equilibrium.

3. Coordination - the ability of the body parts to work together when you perform an activity.
Example: Juggling
Purpose: To measure the coordination of the eye and hand.

4. Power - the ability to combine strength with speed while moving.

Example: Standing Long Jump
Purpose: To measure the explosive strength and power of the leg muscles.
5. Reaction Time - the ability to move quickly once a signal to start moving is received.
Example: Stick Drop Test
Purpose: To measure the time to respond to a stimulus.

6. Speed - the ability to move all or a part of the body quickly.

Example: 40-Meter Sprint
Purpose: To measure the time to respond to a stimulus.

Prepared by: Checked by:

MARIBEL S. CASIN, LPT KIMBERLY S. MAGBOO, LPT

P.E and HEALTH Teacher SHS Academic Coordinator

Approved by:

TEOFILO H. ORIO JR., LPT, MAEd

SHS Department Head