General Academic Strand – 12 Mendelevium

Five Components of Physical Fitness

GATEWAY INTEGRATED SCHOOL OF SCIENCE AND
TECHNOLOGY The 5 components of physical fitness are often used in our school systems, health clubs
and fitness centers to gauge how good a shape we are truly in. The 5 components that
make up total fitness are:

Physical Education 3 1.
2.
Cardiovascular Endurance
Muscular Strength
3. Muscular endurance
LESSON 1: HEALTH-RELATED FITNESS 4. Flexibility
5. Body Composition
(HRF)
Total fitness can be defined by how well the body performs in each one of the
components of physical fitness as a whole. It is not enough to be able to bench press your
body weight. You also need to determine how well you can handle running a mile etc.

A closer look at the individual components:

Cardiovascular endurance is the ability of the heart and lungs to work together to
provide the needed oxygen and fuel to the body during sustained workloads. Examples
would be jogging, cycling and swimming. The Cooper Run is used most often to test
cardiovascular endurance.

By engaging in regular exercise that challenges your heart and lungs, you can:

 Maintain or even improve the efficient delivery and uptake of oxygen to your
body's systems
 Enhance cellular metabolism
 Ease the physical challenges of everyday life

Prepared by:
Mr. Vander Jhon E. Olvez
Subject Teacher

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 General Academic Strand – 12 Mendelevium
Muscular strength is the amount of force a muscle can produce. Examples would be the
bench press, leg press or bicep curl. The push up test is most often used to test muscular
strength.

Muscular endurance is the ability of the muscles to perform continuous without

fatiguing. Examples would be cycling, step machines and elliptical machines. The sit up
test is most often used to test muscular endurance.

Flexibility is the ability of each joint to move through the available range of motion for a
specific joint. Examples would be stretching individual muscles or the ability to perform
certain functional movements such as the lunge. The sit and reach test are most often
used to test flexibility.

Body composition is the amount of fat mass compared to lean muscle mass, bone and
organs. This can be measured using underwater weighing, Skinfold readings, and
bioelectrical impedance. Underwater weighing or Hydrostatic testing is considered the
“gold standard” for body fat measurement, however because of the size and expense of
the equipment needed very few places are set up to do this kind of measurement

What impacts body composition?

A lot of people inaccurately assume that they are not in control of their body
composition. Certainly, there are genetics in play to some degree. But many people lean
on that, and use it as an excuse for why they are not where they want to be physically.

Your body composition is very heavily impacted by what you eat and how you exercise.
That means that you can be in control.

Generally, your body is made up of lean mass, including muscles and organs, and fat Likewise, not all food is created equal. It is important to manage your calorie intake to
mass, which is the fat tissue you have stored throughout the body. These together are manage your body composition. Eating real, whole foods, limiting sugar, consuming
commonly referred to as your body composition. good fats, and getting an adequate intake of protein are a good idea.

But know that not all exercise is created equal. In other words, running and strength
training provide you with different benefits and each impacts your body composition in
What’s my ideal body composition?
different ways. They should be done together, versus just practicing one style of exercise
exclusively. Become clear on what you desire for yourself. What do you want to achieve physically?
Do you want to gain muscle and reduce fat? Looking to put on some healthy weight?

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 General Academic Strand – 12 Mendelevium
Make your goals clear and concise and remind yourself of them daily in order to stay on Direction: Do the physical activity log every day. Fill up the form and
track. Being motivated in the beginning is to be expected, but you must have a plan for
send it every Friday via messenger.
the days when you’re tired or mentally in a funk. Plan in advance for those days when
you need an extra mental boost. Watch an inspiring movie, listen to upbeat music, or
even meditate to keep yourself in the right frame of mind.

Many find it helpful to find workout buddies to keep them accountable. Look to them to
help keep you on track. Joining a gym or attending local fitness classes are other ways to
stay motivated and accountable.

Keep your diet healthy

Have you heard the saying, “you can’t out-exercise a poor diet?” It’s true. Exercise alone
will not change your body composition — you need to eat a healthy diet, too.

There may be an initial period of adjustment as your taste buds encounter healthier
options, but you will soon be so happy with how great your body feels that you’ll begin
to enjoy fueling your body well.

Remind yourself that you don’t have to do everything overnight, and results come with
time. Take baby steps in integrating new, healthier alternatives and weaning yourself off
of the processed junk. Trust the process and have fun creating healthy twists on the foods
you know and love.

Ways to increase physical activity:

Physical Activity Log

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 General Academic Strand – 12 Mendelevium
 Add activity – find a new activity that you enjoy. Walk for 15-30 minutes before B. Total Endurance
you sit down to watch your favorite TV show or as a break during your work. C. Total Strength
 Trade active time for inactive time – take a walk after dinner, ride an exercise D. Total Fitness
bike or do curl ups while watching TV, walk or ride a bike to return a video or
6. Which of the following are the example of Cardiovascular Endurance?
pick-up small grocery items. A. jogging, cycling and swimming.
 Do more of what you are doing – walk at a faster pace, walk for 30 minutes B. bench press, leg press or bicep curl.
instead of 20, or walk five times a week instead of three times C. cycling, step machines and elliptical machines
 Work a little harder – turn your walks into power walks or jogs D. stretching, lunge, sit and reach

7. Which of the following are the example of Muscular Endurance?

A. jogging, cycling and swimming
Quiz #1: Multiple Choice:
B. bench press, leg press or bicep curl
C. cycling, step machines and elliptical machines
1. It is the amount of force a muscle can produce.
D. stretching, lunge, sit and reach
A. Muscular Strength
B. Muscular Endurance
8. Which of the following are the example of Muscular Strength?
C. Cardiovascular Endurance
A. jogging, cycling and swimming
D. Flexibility
B. bench press, leg press or bicep curl
C. cycling, step machines and elliptical machines
2. the ability of each joint to move through the available range of motion for a specific joint.
D. stretching, Lunge, sit and reach
A. Muscular Strength
B. Muscular Endurance
9. Which of the following are the example of Flexibility?
C. Cardiovascular Endurance
A. jogging, cycling and swimming
D. Flexibility
B. bench press, leg press or bicep curl
C. cycling, step machines and elliptical machines
3. the ability of the heart and lungs to work together to provide the needed oxygen and fuel to the
D. stretching, lunge, sit and reach
body during sustained workloads.
A. Muscular Strength
10. the ability of the muscles to perform continuous without fatiguing.
B. Muscular Endurance
A. Muscular Strength
C. Cardiovascular Endurance
B. Muscular Endurance
D. Flexibility
C. Cardiovascular Endurance
D. Flexibility
4. the amount of fat mass compared to lean muscle mass, bone and organs.
A. Body Mass Index
B. Body Composition
C. Body Heat
D. Body Weight

5. can be defined by how well the body performs in each one of the components of physical fitness
as a whole.
A. Total Health