Assessment: 200 points

Name: Pamela Grace B. Tañalas Course/Yr./Sec: BSEd 1A Date submitted: February 24,
2024

Please answer the following questions:

1. What are the different parameters of fitness? Describe and explain each purpose. (60
points)

Fitness can be assessed and improved through various parameters, each offering
insights into different aspects of physical health and performance. Here are some
common parameters of fitness:

1. Cardiovascular Endurance: This refers to the ability of the heart, lungs, and
circulatory system to deliver oxygen and nutrients to working muscles efficiently during
prolonged physical activity. Endurance exercises like running, cycling, or swimming help
improve cardiovascular endurance, reducing the risk of heart disease and improving
overall stamina.

2. Muscular Strength: Muscular strength is the maximum amount of force a muscle or

muscle group can generate in a single effort. Resistance training, such as weightlifting,
bodyweight exercises, or using resistance bands, helps increase muscular strength,
promoting better posture, balance, and overall functional ability.

3. Muscular Endurance: Unlike muscular strength, muscular endurance focuses on the

ability of muscles to perform repetitive contractions over an extended period without
fatigue. Activities like high-repetition weight training, circuit training, or endurance-
based sports like long-distance running or swimming enhance muscular endurance,
enabling sustained performance and delaying the onset of muscle fatigue.

4. Flexibility: Flexibility refers to the range of motion around a joint or group of joints.
Stretching exercises, yoga, and Pilates are effective ways to improve flexibility, reducing
the risk of injury, enhancing posture, and promoting better movement efficiency.

5. Body Composition: Body composition describes the proportion of fat, muscle, bone,
and other tissues in the body. A healthy body composition is characterized by a
balanced ratio of lean muscle mass to body fat. Regular exercise, along with a balanced
diet, helps maintain optimal body composition, supporting overall health and reducing
the risk of obesity-related diseases.

6. Balance: Balance is the ability to maintain control of the body's position, either while
stationary or in motion. Balance exercises, such as standing on one leg, using balance
boards, or practicing yoga poses, help improve stability, coordination, and prevent falls,
especially in older adults.

7. Agility: Agility is the ability to move quickly and change direction with precision and
control. Agility drills, plyometric exercises, and sports-specific training enhance agility,
improving performance in activities that require rapid changes in direction, such as
soccer, basketball, or tennis.

8. Speed: Speed refers to the ability to move rapidly from one point to another.
Sprinting, interval training, and plyometric exercises are effective ways to develop
speed, enhancing athletic performance and reaction time.

9. Power: Power is the combination of strength and speed, reflecting the ability to exert
force explosively. Power training exercises, such as jump squats, medicine ball throws,
and Olympic weightlifting, help improve explosive strength, critical for activities like
sprinting, jumping, and throwing.

Each of these parameters plays a crucial role in overall fitness and performance, and a
well-rounded fitness program should include exercises targeting each aspect to achieve
optimal results and reduce the risk of injury.

2. What is the difference of static muscular strength to dynamic muscular strength?

Expound. (20 points)

Static muscular strength and dynamic muscular strength are two different aspects of
muscular strength, each involving distinct types of muscle contractions and applications:

Static Muscular Strength:

 Static muscular strength, also known as isometric strength, refers to the ability of
a muscle or muscle group to generate force without changing its length or joint
angle.
 In isometric exercises, muscles contract to produce force against an immovable
object or maintain a fixed position against resistance.
 Examples of static exercises include planks, wall sits, and holding a weight in a
fixed position.
 Static strength is important for activities that require holding positions, such as
maintaining posture during lifting, pushing against an object, or stabilizing joints
during movements.

Dynamic Muscular Strength:

  Dynamic muscular strength involves muscle contractions that result in
movement, causing the muscle to change length and the joint angle to change.
 Dynamic exercises involve concentric and eccentric muscle contractions. In a
concentric contraction, the muscle shortens as it contracts (e.g., lifting a weight
in a bicep curl). In an eccentric contraction, the muscle lengthens as it contracts
(e.g., lowering a weight in a bicep curl).
 Examples of dynamic exercises include weightlifting exercises like squats,
deadlifts, bench presses, as well as bodyweight exercises like push-ups, pull-ups,
and lunges.
 Dynamic strength is essential for activities that involve lifting, pushing, pulling, or
moving objects, as well as for overall functional movement and athletic
performance.

Static muscular strength involves generating force without movement, whereas dynamic
muscular strength involves generating force during movement. Both types of strength
are important for overall fitness and performance, and a well-rounded training program
should include exercises that target both static and dynamic strength to develop
balanced muscular strength and functional capacity.

3. As a college student how can you improved your cardiovascular endurance in

reducing your risk of developing many diseases, including heart disease, high blood
pressure, obesity, type 2 diabetes, some types of cancer and stroke? (20 points)

As a college student, there are several ways to improve cardiovascular endurance and
reduce the risk of developing various diseases:

1. Cardiovascular Exercise: Engage in regular aerobic exercises that elevate my heart

rate and increase my breathing rate. Activities like running, cycling, swimming, brisk
walking, and dancing are excellent choices. Aim for at least 150 minutes of moderate-
intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week,
as recommended by the American Heart Association.

2. Interval Training: Incorporate interval training into my workout routine. Alternate

between periods of high-intensity exercise and recovery periods of lower intensity or
rest. This approach can help improve cardiovascular fitness more efficiently than
steady-state cardio and can be time-effective for busy college schedules.

3. Utilize Campus Facilities: Take advantage of my college's fitness facilities, such as the
gym, track, or sports fields.
4. Incorporate Physical Activity into my Daily Routine: Look for opportunities to be more
active throughout the day. Walk or bike to class instead of driving or taking public
transportation, take the stairs instead of the elevator, and stand or walk during study
breaks.

5. Join Clubs or Intramural Sports Teams: Participate in clubs or intramural sports

teams that involve physical activity. This can provide structured exercise opportunities
while also fostering social connections and teamwork.

6. Maintain a Healthy Diet: Fuel my body with nutritious foods that support
cardiovascular health. Focus on a balanced diet rich in fruits, vegetables, whole grains,
lean proteins, and healthy fats. Limit your intake of processed foods, sugary snacks,
and high-fat foods.

7. Manage Stress: Chronic stress can have negative effects on cardiovascular health.
Practice stress-management techniques such as deep breathing, meditation, yoga, or
engaging in hobbies and activities you enjoy.

8. Prioritize Sleep: Aim for 7-9 hours of quality sleep each night. Poor sleep can
contribute to increased stress levels and interfere with cardiovascular health.

9. Avoid Smoking and Limit Alcohol Intake: Smoking is a major risk factor for heart
disease and other health problems. Additionally, limit alcohol intake, as excessive
alcohol consumption can negatively impact cardiovascular health.

By incorporating these strategies into my lifestyle, I can improve my cardiovascular

endurance, reduce my risk of developing various diseases, and promote overall health
and well-being during my college years and beyond.

TO DO: (Enrichment) 100 points

Conduct/perform and document your own Flexibility Exercises. Come up with at least 5
flexibility typed- exercises. (20 points each flexibility exercise pose)

This will be justified through pictures while doing the activity/routine.