Villarba, Dariz A.

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GEPEMOVE

Physical Education
Is the integral part of school curriculum, that aims to develop the physical, mental, social,
emotional and spiritual aspects of an individual; through well selected physical activities that will help
students attain and maintain their well-balanced life.

Physical Fitness
Physical fitness is considered a measure of the body’s ability to function efficiently and
effectively in work and leisure activities, to be healthy, to resist hypokinetic diseases, and to meet
emergency situations

11 Components of Physical Fitness and Each Activity

5 Health Related Components

1. Cardiorespiratory
fitness is the ability of the circulatory system (which consists of the heart and blood vessels) to
supply oxygen to working muscles during exercise.
Examples:
• Walking • Swimming • Cycling • Running • Rowing • Cross-country skiing

2. Muscular strength
refers to the maximum amount of force a muscle can produce in a single contraction.
Examples:
• Bench Press • Bent Over Row • Deadlift • Squat • Lunge • Bicep Curl • Tricep Dip

3. Muscular endurance
refers to the ability of a muscle to continue contractions for an extended period of time without
fatigue.
Examples:
• Push-Up (max. repetitions) • Sit-Up (max. repetitions) • Pull-Up (max. repetitions) • Plank Hold (max.
time) • Walking Lunges (max. time)

4. Flexibility
refers to the ability to move a body part through a full range of motion (ROM) at a joint.
Examples:
• Static stretches (holding a stretch in one position for a duration of time) • Dynamic stretches (quickly
moving muscles and joints through a full range of motion)

5. Body Composition
refers to the ratio of body fat to lean body mass (including bone, muscle, connective tissue, and
water). Examples:
• Cardiorespiratory exercises (i.e., walking, cycling, running) • Muscular strength exercises (i.e., bench
press, deadlift, squats, bicep curls) • Muscular endurance exercises (i.e., push-ups, pull-ups, sit-ups)
 6 Skilled Related Components

6. Agility
is the ability of the body to change direction quickly and effectively while under control. It
requires the integration of isolated movement skills using a combination of balance, coordination, speed,
reflexes, strength, and endurance.
Examples:
• Football • Soccer • Tennis • Volleyball • Basketball • Most competitive sports
7. Balance
is the ability to maintain an upright posture while in a stationary position or while moving.
Examples:
• Yoga • Pilates • Gymnastics • Single leg exercises • Bosu ball exercises • Stability ball exercises

8. Power
is the ability to do strength work at an explosive pace (it is defined as the amount of work
performed per unit of time).
Examples:
• Olympic lifts (i.e., clean & jerk, snatch) • Plyometrics (i.e., box jumps, depth jumps, clap push-ups) •
Baseball • Boxing • Golf • Volleyball

9. Speed
is the ability to move quickly from one point to another.
Examples:
• Sprinting (i.e., 100 meter, 200 meter, 400 meter) • Speed skating (i.e., 500 meter, 1000 meter, 5000
meter) • Swimming (i.e., front crawl, butterfly, back stroke) • Nordic Skiing (i.e., classic or skating)

10. Coordination
is the integration of hand and/or foot movements with the input of the senses (i.e., what we see,
hear, and feel).
Examples:
• CrossFit • Group fitness classes (i.e., Zumba, Body Pump, Body Attack, Bootcamp) • Baseball •
Basketball • Golf • Jumping rope • Martial arts (i.e., karate, judo, taekwondo) • Skiing/Snowboarding

11. Reaction Time

is the amount of time it takes to react to a stimulus (i.e., starting gun, moving object, movement
of an opponent).
Examples:
• Racquet sports (i.e., tennis, squash, racquetball, badminton) • Baseball and cricket • Sprinting, speed
skating, and swimming • Martial arts (i.e., karate, judo, taekwondo) • Most competitive individual and
team sports