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NDSCP Module 7 8 Malikhaing Pagsulat Michael P. Argonillo
NDSCP Module 7 8 Malikhaing Pagsulat Michael P. Argonillo
Note: The deadline of submission of this module will be on or before October 4, 2021.
Components of Fitness
When planning a well-rounded exercise program, it is important to understand the five components of physical
fitness
and how your training affects them. The components include: cardiorespiratory endurance, muscular strength,
muscular
endurance, flexibility, and body composition. In general, achieving an adequate level of fitness in all five
categories is
essential to good health.
1. Cardiorespiratory Endurance
This component of fitness relies on proper functioning of your heart, lungs, and blood vessels to transport
oxygen to
your tissues and carry away metabolic waste products. Physical activity that trains for cardiorespiratory
endurance
focuses on repetitive, dynamic, and prolonged movements using major muscle groups. You are
improving this
component when you are jogging, cycling, swimming, hiking, and walking.
2. Muscular Fitness
While there are five components of fitness, muscular strength and muscular endurance can fall
under the same
umbrella of muscular fitness. Both of these components focus on training your neuromuscular system, but in
different
ways. Muscular strength refers to the maximum amount of force a muscle can produce at one time, also referred
to as a
JMJ NOTRE DAME-SIENA COLLEGE OF POLOMOLOK
SERVICE EDUCATION DEPARTMENT
Brgy. Poblacion, Polomolok, South Cotabato
Tel No. (083) 500-8414
Passion for truth and Compassion for Humanity
one repetition maximum. You can train your muscles to be stronger by lifting heavy weights for a few
repetitions.
Common exercises that focus on muscular strength include loaded squats, leg press, and bench press.
3. Muscular endurance
Muscular endurance is the ability of a muscle to resist fatigue while exerting a submaximal amount of force.
Essentially,
it is a measure of how long a muscle can withstand a prolonged contraction or many repeated contractions.
Training for
muscular endurance requires you to perform many repetitions at a lower weight than you would use for
muscular
strength. Some common exercises that assess muscular endurance include pushups, sit-ups, and
pull-ups – all
performed to a point of fatigue. Even if you are not specifically training for muscular strength or endurance,
they are
still very important for daily living. Muscular strength, for example, must be called upon when lifting boxes and
moving
furniture. Meanwhile, your leg muscles must have enough endurance to walk long distances. Even the muscles
of your
core must stay “on” to support your posture when seated and standing.
4. Flexibility
Flexibility is the ability of your joints to move through a range of motion. This component of fitness helps to
prevent
muscular imbalances and allows you to move about with ease. Two common ways to improve flexibility are
static
stretching (holding a stretch for 30-60 seconds) and dynamic stretching (holding a stretch for a
few seconds and
repeating for multiple reps). Your heart rate response will vary with the type of flexibility training you perform;
in
general, your heart rate will be at or slightly above your resting value.
5. Body Composition
The last component of physical fitness, body composition, refers to the ratio of fat mass to fat-free mass (such
as
muscle, bone, organs, and more) in your body. Overall health generally improves when you have a lower
amount of fat
mass (or lower percent body fat) and higher amount of lean muscle mass
Components of Fitness
When planning a well-rounded exercise program, it is important to understand the five components of physical
fitness
and how your training affects them. The components include: cardiorespiratory endurance, muscular strength,
muscular
endurance, flexibility, and body composition. In general, achieving an adequate level of fitness in all five
categories is
essential to good health.
1. Cardiorespiratory Endurance
This component of fitness relies on proper functioning of your heart, lungs, and blood vessels to transport
oxygen to
your tissues and carry away metabolic waste products. Physical activity that trains for cardiorespiratory
endurance
focuses on repetitive, dynamic, and prolonged movements using major muscle groups. You are
improving this
component when you are jogging, cycling, swimming, hiking, and walking.
2. Muscular Fitness
While there are five components of fitness, muscular strength and muscular endurance can fall
under the same
umbrella of muscular fitness. Both of these components focus on training your neuromuscular system, but in
different
ways. Muscular strength refers to the maximum amount of force a muscle can produce at one time, also referred
to as a
JMJ NOTRE DAME-SIENA COLLEGE OF POLOMOLOK
SERVICE EDUCATION DEPARTMENT
Brgy. Poblacion, Polomolok, South Cotabato
Tel No. (083) 500-8414
Passion for truth and Compassion for Humanity
one repetition maximum. You can train your muscles to be stronger by lifting heavy weights for a few
repetitions.
Common exercises that focus on muscular strength include loaded squats, leg press, and bench press.
3. Muscular endurance
Muscular endurance is the ability of a muscle to resist fatigue while exerting a submaximal amount of force.
Essentially,
it is a measure of how long a muscle can withstand a prolonged contraction or many repeated contractions.
Training for
muscular endurance requires you to perform many repetitions at a lower weight than you would use for
muscular
strength. Some common exercises that assess muscular endurance include pushups, sit-ups, and
pull-ups – all
performed to a point of fatigue. Even if you are not specifically training for muscular strength or endurance,
they are
still very important for daily living. Muscular strength, for example, must be called upon when lifting boxes and
moving
furniture. Meanwhile, your leg muscles must have enough endurance to walk long distances. Even the muscles
of your
core must stay “on” to support your posture when seated and standing.
4. Flexibility
Flexibility is the ability of your joints to move through a range of motion. This component of fitness helps to
prevent
muscular imbalances and allows you to move about with ease. Two common ways to improve flexibility are
static
stretching (holding a stretch for 30-60 seconds) and dynamic stretching (holding a stretch for a
few seconds and
repeating for multiple reps). Your heart rate response will vary with the type of flexibility training you perform;
in
general, your heart rate will be at or slightly above your resting value.
5. Body Composition
The last component of physical fitness, body composition, refers to the ratio of fat mass to fat-free mass (such
as
muscle, bone, organs, and more) in your body. Overall health generally improves when you have a lower
amount of fat
mass (or lower percent body fat) and higher amount of lean muscle mass
Components of Fitness
When planning a well-rounded exercise program, it is important to understand the five components of physical
fitness
and how your training affects them. The components include: cardiorespiratory endurance, muscular strength,
muscular
endurance, flexibility, and body composition. In general, achieving an adequate level of fitness in all five
categories is
essential to good health.
1. Cardiorespiratory Endurance
This component of fitness relies on proper functioning of your heart, lungs, and blood vessels to transport
oxygen to
your tissues and carry away metabolic waste products. Physical activity that trains for cardiorespiratory
endurance
focuses on repetitive, dynamic, and prolonged movements using major muscle groups. You are
improving this
component when you are jogging, cycling, swimming, hiking, and walking.
2. Muscular Fitness
While there are five components of fitness, muscular strength and muscular endurance can fall
under the same
umbrella of muscular fitness. Both of these components focus on training your neuromuscular system, but in
different
ways. Muscular strength refers to the maximum amount of force a muscle can produce at one time, also referred
to as a
JMJ NOTRE DAME-SIENA COLLEGE OF POLOMOLOK
SERVICE EDUCATION DEPARTMENT
Brgy. Poblacion, Polomolok, South Cotabato
Tel No. (083) 500-8414
Passion for truth and Compassion for Humanity
one repetition maximum. You can train your muscles to be stronger by lifting heavy weights for a few
repetitions.
Common exercises that focus on muscular strength include loaded squats, leg press, and bench press.
3. Muscular endurance
Muscular endurance is the ability of a muscle to resist fatigue while exerting a submaximal amount of force.
Essentially,
it is a measure of how long a muscle can withstand a prolonged contraction or many repeated contractions.
Training for
muscular endurance requires you to perform many repetitions at a lower weight than you would use for
muscular
strength. Some common exercises that assess muscular endurance include pushups, sit-ups, and
pull-ups – all
performed to a point of fatigue. Even if you are not specifically training for muscular strength or endurance,
they are
still very important for daily living. Muscular strength, for example, must be called upon when lifting boxes and
moving
furniture. Meanwhile, your leg muscles must have enough endurance to walk long distances. Even the muscles
of your
core must stay “on” to support your posture when seated and standing.
4. Flexibility
Flexibility is the ability of your joints to move through a range of motion. This component of fitness helps to
prevent
muscular imbalances and allows you to move about with ease. Two common ways to improve flexibility are
static
stretching (holding a stretch for 30-60 seconds) and dynamic stretching (holding a stretch for a
few seconds and
repeating for multiple reps). Your heart rate response will vary with the type of flexibility training you perform;
in
general, your heart rate will be at or slightly above your resting value.
5. Body Composition
The last component of physical fitness, body composition, refers to the ratio of fat mass to fat-free mass (such
as
muscle, bone, organs, and more) in your body. Overall health generally improves when you have a lower
amount of fat
mass (or lower percent body fat) and higher amount of lean muscle mass
Components of Fitness
When planning a well-rounded exercise program, it is important to understand the five components of physical
fitness
and how your training affects them. The components include: cardiorespiratory endurance, muscular strength,
muscular
endurance, flexibility, and body composition. In general, achieving an adequate level of fitness in all five
categories is
essential to good health.
1. Cardiorespiratory Endurance
This component of fitness relies on proper functioning of your heart, lungs, and blood vessels to transport
oxygen to
your tissues and carry away metabolic waste products. Physical activity that trains for cardiorespiratory
endurance
focuses on repetitive, dynamic, and prolonged movements using major muscle groups. You are
improving this
component when you are jogging, cycling, swimming, hiking, and walking.
2. Muscular Fitness
While there are five components of fitness, muscular strength and muscular endurance can fall
under the same
umbrella of muscular fitness. Both of these components focus on training your neuromuscular system, but in
different
ways. Muscular strength refers to the maximum amount of force a muscle can produce at one time, also referred
to as a
JMJ NOTRE DAME-SIENA COLLEGE OF POLOMOLOK
SERVICE EDUCATION DEPARTMENT
Brgy. Poblacion, Polomolok, South Cotabato
Tel No. (083) 500-8414
Passion for truth and Compassion for Humanity
one repetition maximum. You can train your muscles to be stronger by lifting heavy weights for a few
repetitions.
Common exercises that focus on muscular strength include loaded squats, leg press, and bench press.
3. Muscular endurance
Muscular endurance is the ability of a muscle to resist fatigue while exerting a submaximal amount of force.
Essentially,
it is a measure of how long a muscle can withstand a prolonged contraction or many repeated contractions.
Training for
muscular endurance requires you to perform many repetitions at a lower weight than you would use for
muscular
strength. Some common exercises that assess muscular endurance include pushups, sit-ups, and
pull-ups – all
performed to a point of fatigue. Even if you are not specifically training for muscular strength or endurance,
they are
still very important for daily living. Muscular strength, for example, must be called upon when lifting boxes and
moving
furniture. Meanwhile, your leg muscles must have enough endurance to walk long distances. Even the muscles
of your
core must stay “on” to support your posture when seated and standing.
4. Flexibility
Flexibility is the ability of your joints to move through a range of motion. This component of fitness helps to
prevent
muscular imbalances and allows you to move about with ease. Two common ways to improve flexibility are
static
stretching (holding a stretch for 30-60 seconds) and dynamic stretching (holding a stretch for a
few seconds and
repeating for multiple reps). Your heart rate response will vary with the type of flexibility training you perform;
in
general, your heart rate will be at or slightly above your resting value.
5. Body Composition
The last component of physical fitness, body composition, refers to the ratio of fat mass to fat-free mass (such
as
muscle, bone, organs, and more) in your body. Overall health generally improves when you have a lower
amount of fat
mass (or lower percent body fat) and higher amount of lean muscle mass
Components of Fitness
When planning a well-rounded exercise program, it is important to understand the five components of physical
fitness
and how your training affects them. The components include: cardiorespiratory endurance, muscular strength,
muscular
endurance, flexibility, and body composition. In general, achieving an adequate level of fitness in all five
categories is
essential to good health.
1. Cardiorespiratory Endurance
This component of fitness relies on proper functioning of your heart, lungs, and blood vessels to transport
oxygen to
your tissues and carry away metabolic waste products. Physical activity that trains for cardiorespiratory
endurance
focuses on repetitive, dynamic, and prolonged movements using major muscle groups. You are
improving this
component when you are jogging, cycling, swimming, hiking, and walking.
2. Muscular Fitness
While there are five components of fitness, muscular strength and muscular endurance can fall
under the same
umbrella of muscular fitness. Both of these components focus on training your neuromuscular system, but in
different
ways. Muscular strength refers to the maximum amount of force a muscle can produce at one time, also referred
to as a
JMJ NOTRE DAME-SIENA COLLEGE OF POLOMOLOK
SERVICE EDUCATION DEPARTMENT
Brgy. Poblacion, Polomolok, South Cotabato
Tel No. (083) 500-8414
Passion for truth and Compassion for Humanity
one repetition maximum. You can train your muscles to be stronger by lifting heavy weights for a few
repetitions.
Common exercises that focus on muscular strength include loaded squats, leg press, and bench press.
3. Muscular endurance
Muscular endurance is the ability of a muscle to resist fatigue while exerting a submaximal amount of force.
Essentially,
it is a measure of how long a muscle can withstand a prolonged contraction or many repeated contractions.
Training for
muscular endurance requires you to perform many repetitions at a lower weight than you would use for
muscular
strength. Some common exercises that assess muscular endurance include pushups, sit-ups, and
pull-ups – all
performed to a point of fatigue. Even if you are not specifically training for muscular strength or endurance,
they are
still very important for daily living. Muscular strength, for example, must be called upon when lifting boxes and
moving
furniture. Meanwhile, your leg muscles must have enough endurance to walk long distances. Even the muscles
of your
core must stay “on” to support your posture when seated and standing.
4. Flexibility
Flexibility is the ability of your joints to move through a range of motion. This component of fitness helps to
prevent
muscular imbalances and allows you to move about with ease. Two common ways to improve flexibility are
static
stretching (holding a stretch for 30-60 seconds) and dynamic stretching (holding a stretch for a
few seconds and
repeating for multiple reps). Your heart rate response will vary with the type of flexibility training you perform;
in
general, your heart rate will be at or slightly above your resting value.
5. Body Composition
The last component of physical fitness, body composition, refers to the ratio of fat mass to fat-free mass (such
as
muscle, bone, organs, and more) in your body. Overall health generally improves when you have a lower
amount of fat
mass (or lower percent body fat) and higher amount of lean muscle mass
Components of Fitness
When planning a well-rounded exercise program, it is important to understand the five components of physical
fitness
and how your training affects them. The components include: cardiorespiratory endurance, muscular strength,
muscular
endurance, flexibility, and body composition. In general, achieving an adequate level of fitness in all five
categories is
essential to good health.
1. Cardiorespiratory Endurance
This component of fitness relies on proper functioning of your heart, lungs, and blood vessels to transport
oxygen to
your tissues and carry away metabolic waste products. Physical activity that trains for cardiorespiratory
endurance
focuses on repetitive, dynamic, and prolonged movements using major muscle groups. You are
improving this
component when you are jogging, cycling, swimming, hiking, and walking.
2. Muscular Fitness
While there are five components of fitness, muscular strength and muscular endurance can fall
under the same
umbrella of muscular fitness. Both of these components focus on training your neuromuscular system, but in
different
ways. Muscular strength refers to the maximum amount of force a muscle can produce at one time, also referred
to as a
JMJ NOTRE DAME-SIENA COLLEGE OF POLOMOLOK
SERVICE EDUCATION DEPARTMENT
Brgy. Poblacion, Polomolok, South Cotabato
Tel No. (083) 500-8414
Passion for truth and Compassion for Humanity
one repetition maximum. You can train your muscles to be stronger by lifting heavy weights for a few
repetitions.
Common exercises that focus on muscular strength include loaded squats, leg press, and bench press.
3. Muscular endurance
Muscular endurance is the ability of a muscle to resist fatigue while exerting a submaximal amount of force.
Essentially,
it is a measure of how long a muscle can withstand a prolonged contraction or many repeated contractions.
Training for
muscular endurance requires you to perform many repetitions at a lower weight than you would use for
muscular
strength. Some common exercises that assess muscular endurance include pushups, sit-ups, and
pull-ups – all
performed to a point of fatigue. Even if you are not specifically training for muscular strength or endurance,
they are
still very important for daily living. Muscular strength, for example, must be called upon when lifting boxes and
moving
furniture. Meanwhile, your leg muscles must have enough endurance to walk long distances. Even the muscles
of your
core must stay “on” to support your posture when seated and standing.
4. Flexibility
Flexibility is the ability of your joints to move through a range of motion. This component of fitness helps to
prevent
muscular imbalances and allows you to move about with ease. Two common ways to improve flexibility are
static
stretching (holding a stretch for 30-60 seconds) and dynamic stretching (holding a stretch for a
few seconds and
repeating for multiple reps). Your heart rate response will vary with the type of flexibility training you perform;
in
general, your heart rate will be at or slightly above your resting value.
5. Body Composition
The last component of physical fitness, body composition, refers to the ratio of fat mass to fat-free mass (such
as
muscle, bone, organs, and more) in your body. Overall health generally improves when you have a lower
amount of fat
mass (or lower percent body fat) and higher amount of lean muscle mass
Components of Fitness
When planning a well-rounded exercise program, it is important to understand the five components of physical
fitness
and how your training affects them. The components include: cardiorespiratory endurance, muscular strength,
muscular
endurance, flexibility, and body composition. In general, achieving an adequate level of fitness in all five
categories is
essential to good health.
1. Cardiorespiratory Endurance
This component of fitness relies on proper functioning of your heart, lungs, and blood vessels to transport
oxygen to
your tissues and carry away metabolic waste products. Physical activity that trains for cardiorespiratory
endurance
focuses on repetitive, dynamic, and prolonged movements using major muscle groups. You are
improving this
component when you are jogging, cycling, swimming, hiking, and walking.
2. Muscular Fitness
While there are five components of fitness, muscular strength and muscular endurance can fall
under the same
umbrella of muscular fitness. Both of these components focus on training your neuromuscular system, but in
different
ways. Muscular strength refers to the maximum amount of force a muscle can produce at one time, also referred
to as a
JMJ NOTRE DAME-SIENA COLLEGE OF POLOMOLOK
SERVICE EDUCATION DEPARTMENT
Brgy. Poblacion, Polomolok, South Cotabato
Tel No. (083) 500-8414
Passion for truth and Compassion for Humanity
one repetition maximum. You can train your muscles to be stronger by lifting heavy weights for a few
repetitions.
Common exercises that focus on muscular strength include loaded squats, leg press, and bench press.
3. Muscular endurance
Muscular endurance is the ability of a muscle to resist fatigue while exerting a submaximal amount of force.
Essentially,
it is a measure of how long a muscle can withstand a prolonged contraction or many repeated contractions.
Training for
muscular endurance requires you to perform many repetitions at a lower weight than you would use for
muscular
strength. Some common exercises that assess muscular endurance include pushups, sit-ups, and
pull-ups – all
performed to a point of fatigue. Even if you are not specifically training for muscular strength or endurance,
they are
still very important for daily living. Muscular strength, for example, must be called upon when lifting boxes and
moving
furniture. Meanwhile, your leg muscles must have enough endurance to walk long distances. Even the muscles
of your
core must stay “on” to support your posture when seated and standing.
4. Flexibility
Flexibility is the ability of your joints to move through a range of motion. This component of fitness helps to
prevent
muscular imbalances and allows you to move about with ease. Two common ways to improve flexibility are
static
stretching (holding a stretch for 30-60 seconds) and dynamic stretching (holding a stretch for a
few seconds and
repeating for multiple reps). Your heart rate response will vary with the type of flexibility training you perform;
in
general, your heart rate will be at or slightly above your resting value.
5. Body Composition
The last component of physical fitness, body composition, refers to the ratio of fat mass to fat-free mass (such
as
muscle, bone, organs, and more) in your body. Overall health generally improves when you have a lower
amount of fat
mass (or lower percent body fat) and higher amount of lean muscle ma