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INITAO COLLEGE Course Code: PATH FIT 3

Jampason, Initao, Misamis Oriental Course Title: Physical Activity Towards Health and Fitness 3:
1st Semester, S.Y. 2020 - 2021 “Menu of Dance, Sports, Martial Arts, Group Exercise, Outdoor and
Adventure Activities”
Unit: 2 (Lecture)
Instructor: Subject Schedule:
DONALD N. DELA CRUZ Facebook Group Page:
Mobile Number: Messenger Group Chat:
0906-952-0219
e-mail address:
nibladonald@gmail.com
Contact Schedule:

MODULE 1 and 2: August 24, 2021

Topic: Desired Learning Outcomes:

At the end of the class the student must be able to;

Duration: 2 hrs  Apply the basic rules and regulation in their daily lives

SPECIFIC INSTRUCTION FOR SUBMISSIONS

The Learning Module will be submitted day of receiving it. Failure to submit will be mark as “Failed to comply” and learner
will be marked as “0” on their grading sheets.

ABSTRACTION
Good morning, class! Welcome to our Path Fit 2 and I am hoping that will have a collaboration, interaction, and you will all
participate on our activities. I am your Teacher for this Subject onward, my name is Donald N. Dela Cruz. But, you can call me sir Don.

The 5 Health-Related Components of Fitness

We all have an idea of what "fit" should look like. For some people, it means having a sleek Hollywood body, while others want to have

massive muscles or a perfect hourglass figure.

But fitness isn't defined by appearance! There are five components of physical fitness you need to consider:

You already know that benefits come when you prioritize physical fitness. The trick is understanding what, exactly, "fitness" is and how
you can go about achieving it.

That's where the five components of fitness come in. They are the blueprint for the American College of Sports Medicine's (ACSM's)
physical activity guidelines and serve as a helpful tool for organizing and executing your own well-balanced workout routine.

The five components of fitness are:

 Cardiovascular endurance
 Muscular strength
 Muscular endurance
 Flexibility
 Body composition

Creating a fitness plan that incorporates each of these elements can help ensure that you get the most health benefits from your routine.

The Centers for Disease Control and Prevention (CDC) links regular physical activity to a reduced risk of cardiovascular disease, type 2
diabetes, some cancers, improved bone health, enhanced mental health, and improved quality of life with age.

 Cardiovascular Endurance

Cardiovascular endurance (also known as cardiorespiratory endurance or aerobic fitness) refers to your body's ability to efficiently and
effectively intake oxygen and deliver it to your body's tissues by way of the heart, lungs, arteries, vessels, and veins. 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
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 Enhance cellular metabolism
 Ease the physical challenges of everyday life

Given that heart disease accounts for roughly 630,000 deaths in the United States each year, starting a workout program that enhances
cardiovascular fitness is of particular importance. Running, walking, cycling, swimming, dancing, circuit training, and boxing are just a few
of the many workouts designed to benefit heart health.

The ACSM's physical activity guidelines call for at least 150 minutes of moderate-intensity exercise each week, or 75 minutes of vigorous
exercise.

The key, of course, is consistency. It may sound like a lot, but 150 minutes breaks down to just 20 to 30 minutes of exercise per day, five
to seven days a week, depending on how hard you push yourself.

How to Improve Cardiovascular Endurance for Sports

Endurance is a term widely used in sports and can mean many different things to different people. In sports, it refers to an athlete's
ability to sustain prolonged exercise for minutes, hours, or even days. Endurance requires the circulatory and respiratory systems to
supply energy to the working muscles in order to support sustained physical activity.

When most people talk about endurance, they are referring to aerobic endurance, which is often equated with cardiovascular fitness.
Aerobic means "with oxygen" and during aerobic exercise, the body uses oxygen to help supply the energy needed for exercise. The
objective of endurance training is to develop the energy production systems to meet the demands of activity for as long as they are
required.

The body converts food to fuel via different energy pathways. In the simplest terms, the body can convert nutrients to energy with the
presence of oxygen (aerobic metabolism) or without oxygen (anaerobic metabolism). These two basic pathways can also be further
divided. The three energy systems most commonly mentioned in exercises include:

 ATP-CP (anaerobic) energy pathway: Supplies short bursts of energy lasting up to 10 seconds.

 Anaerobic metabolism (glycolysis): Supplies energy for short, high-intensity bursts of activity lasting several minutes.
 Aerobic metabolism: Supplies most of the energy needed for long-duration, less intense exercise, and requires plenty of
oxygen. Waste products (carbon dioxide and water) are removed in sweat and exhalation.

Aerobic Metabolism and Endurance

Most often, a combination of energy systems supplies the fuel needed for exercise, with the intensity and duration of the exercise
determining which method gets used when. However, aerobic metabolism fuels most of the energy needed for long-duration
or endurance exercises.
Athletes continually strive to push their capacity to exercise harder and longer and increase their endurance. The factors that limit
sustained high-intensity efforts include fatigue and exhaustion.

Sports training has been shown to modify and postpone the point at which this fatigue occurs.

VO2 Max and Aerobic Endurance

VO2 max, or maximal oxygen uptake, is one factor that can determine an athlete's capacity to perform sustained exercise. It is linked to
aerobic endurance.

VO2 max refers to the maximum amount of oxygen that an individual can utilize during maximal or exhaustive exercise. It is measured as
milliliters of oxygen used in 1 minute per kilogram of body weight and is generally considered the best indicator of  cardiorespiratory
endurance and aerobic fitness.

Elite endurance athletes typically have a high VO2 max. Some studies suggest this is largely due to genetics. However, training has been
shown to increase VO2 max by up to 20%. A major goal of most endurance training programs is to increase this number.

How to Measure Cardiovascular Endurance

Cardiovascular endurance testing measures how efficiently the heart and lungs work together to supply oxygen and energy to the body
during physical activity. The most common methods of determining endurance include:

 12-Minute Run Test

 VO2 Max Testing
 The Bruce Treadmill Test Protocol
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 Rockport Fitness Walking Test Calculator

Muscle Fiber Type 

High-level endurance athletes often have a higher proportion of slow-twitch (Type I) muscle fibers. These slow-twitch fibers are more
efficient at using oxygen (and aerobic metabolism) to generate more fuel (ATP) for continuous, extended muscle contractions over a long
time.

They fire more slowly than fast-twitch fibers and can go for a long time before they fatigue. Therefore, slow-twitch fibers are great the
pulping athletes run marathons and bicycle for hours.

Endurance Training

With endurance training, the body becomes better able to produce ATP through aerobic metabolism. The cardiorespiratory system and
aerobic energy systems become more efficient at delivering oxygen to the working muscles and converting carbohydrates and fat to
energy.

There are many ways to train for improved aerobic endurance. The duration, frequency, and intensity of each type of training vary.
Focusing on slightly different energy systems and skills will result in a well-rounded program that promotes a variety of physical
adaptations.

Running or cycling, for example, increase heart and lung capacity, while resistance exercises build physical strength. Combining different
types of workouts in your training program can help you to maximize your endurance. Some of the most well-known endurance training
programs include:

 Long, slow distance training is the most common type of endurance training and the foundation for marathon runners, long-
distance cyclists, and other athletes that need long, sustained steady energy outputs. It is also the easiest form of endurance
training for new or novice exercisers.
 Pace/tempo training consists of training at a steady, but fairly high intensity; just slightly higher than "race pace" for a shorter
duration (usually 20 to 30 minutes at a steady pace).
 Interval training consists of short, repeated, but intense physical efforts (usually 3 to 5 minutes followed by short rest periods).
Interval training is a great opportunity to mix in resistance activities, such as calisthenics, along with short bursts of cardio.
 Circuit training consists of a series of specific exercises performed for a short duration and rotated through in quick in
succession with little or no rest in between. Traditional circuit training routines include both strength training and endurance
exercise and can be customized to meet any athlete's training goals.
 Fartlek training combines some or all of the other training methods during a long, moderate training session. During the
workout the athlete adds short bursts of higher intensity work with no set plan; it's up to how the athlete feels.
 Strength training sessions performed once a week can help to improve your endurance. Aim to include 30 to 40 minutes of
resistance exercises each week.

Muscular Endurance

Muscular endurance is one of two factors that contribute to overall muscular health. Think of muscular endurance as a particular muscle
group's ability to continuously contract against a given resistance.Long-distance cyclists offer a clear example. To continuously pedal a
bike over a long distance, often up steep inclines, cyclists have to develop fatigue-resistant muscles in their legs and glutes. These are
evidence of a high level of muscular endurance. Likewise, holding a plank to develop core strength is another example of muscular
endurance. The longer you're able to contract your abdominals and hold your body in a steady position, the greater endurance you have
through your hips, abdominals, and shoulders. The extent to which you choose to focus on muscular endurance should be directly related
to your own health or fitness goals. It's important to realize that muscular endurance is muscle group-specific. This means you can
develop high levels of endurance in some muscle groups (like cyclists building endurance in their legs) without necessarily developing the
same level of endurance in other muscle groups, depending on your needs.

For Everyday Health

For general health purposes, you may want to develop enough endurance to simply climb up several flights of stairs or to lift and carry
groceries from your car to your house. Low-intensity weight-bearing or strength-training workouts will help you build up that endurance.

For Fitness-Related Goals

But if you want to become an endurance athlete capable of competing in sports that require continual muscle contraction, such as
obstacle course races, CrossFit, or cycling, you may want to place a higher focus on training regimens that use high-repetition strength
training and sport-specific activity to make you a better athlete.
How to Measure and Improve Muscular Endurance
Muscular endurance is the ability of a muscle or group of muscles to sustain repeated contractions against a resistance for an extended
period of time. It is one of the components of muscular fitness, along with muscular strength and power.
Types of Muscular Endurance
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In strength training, muscular endurance refers to the number of repetitions of a single exercise you can do without needing  to stop and
rest. Examples include how many times you can do a full squat, a sit-up, or a bicep curl with a light-to-moderate weight before breaking
form. The specific type of muscular endurance used during cardiovascular fitness activities such as running, swimming, or cycling is
usually called cardiovascular endurance or cardiorespiratory endurance and is different from the strength training definition.

Endurance training for these types of physical activities builds the energy systems of the body, the muscle fibers, and capillaries that can
sustain long periods of exercise, such as running a marathon or cycling a 100-miler.
Measuring Muscular Endurance
The American College of Sports Medicine recommends muscular endurance testing as well as muscular strength testing when you start a
program of strength training. The results will help a trainer set the right intensity and loads for your exercises. The pushup test is often
performed as a measure of upper body muscular endurance. You do as many pushups as you can before you break form. There is a
modified pushup test for women. This may also be a timed test to see how many you can perform in a minute. You can compare how
your performance matches up with others in your age and sex category. By tracking this number over time, you can see increases or
decreases in upper body muscular endurance.
Improving Muscular Endurance

The American College of Sports Medicine recommends using a program of lower intensity strength training to improve muscular
endurance. The weight load should be less than 50% of the repetition maximum (the maximum weight you could use for one repetition of
the exercise). This is a light to moderate intensity load. You perform a relatively high number of repetitions, 15 to 25 per set, for one or
two sets. To improve endurance for cardiorespiratory fitness activities such as running and cycling, progressively increase the time you
spend in the activity at a moderate pace. While this will result in muscles that are geared for endurance, it is usually discussed as
cardiovascular endurance.

Training for Muscle Endurance

Use these principles of exercise selection, loading and volume, rest periods, frequency, and repetition velocity to do a novice,
intermediate or advanced training for muscle endurance. This training is based on the ACSM's position on weight training and resistance
training. Resistance training with moderate to low weights and high repetitions appears to be the most effective method to improve local
muscular endurance and high-intensity (or strength) endurance.
Choosing Exercises

The exercises you choose should work large muscle groups or multiple muscle groups to fatigue, which stimulates changes in the muscles
that will build endurance. A muscle endurance program can use a variety of exercises, including those using one or two limbs or one or
two joints. Programs can develop sequencing combinations for novice, intermediate, and advanced training.

Loading and Volume

The evidence shows that loading is multidimensional and different programs can be used:

 Novice and intermediate training: Relatively light loads should be used in the range from 10 to 15 repetitions.
 Advanced training: Various loading strategies can be used for multiple sets per exercise in the range of 10 to 25 repetitions per
set or more, in a periodized, progressive program leading to a higher overall volume.

Rest Periods
Short rest periods should be used for muscle endurance training. For example, 1–2 minutes for high-repetition sets (15 to 20 repetitions
or more), and less than 1 minute for moderate (10 to 15 repetitions) sets. Circuit training is good for building local muscular endurance,
and the rest periods should only fill the time it takes to move from one exercise station to another.
Frequency

The frequency of training for muscular endurance is similar to that for building larger muscles:

 Beginner training: 2–3 days each week when training the entire body.
 Intermediate training: 3 days per week for total-body workouts and four days per week if using split routines for upper and
lower body workouts.
 Advanced training: Use a higher frequency of four to six days per week if the workouts are split by muscle group.

Repetition Velocity

Different speeds of contraction can be used based on the number of repetitions.

 Intentionally slow velocities: Use when performing a moderate number of repetitions (10 to 15).
 Moderate to fast velocities: These are more effective when you train with a larger number of repetitions, such as 15 to 25 or
more.
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Muscular Strength

While muscular endurance refers to how fatigue-resistant a particular muscle group is, muscular strength refers to the amount of force a
particular muscle group can produce in one, all-out effort. In strength training terms, it's your one-rep max. Like muscular endurance,
muscular strength is muscle group-specific. In other words, you may have incredibly strong glutes, but comparatively weak deltoids; or
incredibly strong pectoral muscles, but comparatively weak hamstrings. This is why a well-balanced strength training program that
targets all of your major muscle groups is so important.
Consider Your Goals
The extent to which you train for strength is, again, determined by your own health and fitness goals. For instance, if your focus is on
health, you know you should be strong enough to lift a heavy box or to easily stand up from a chair. In this circumstance, enhanced
muscular strength may be a byproduct of a workout routine focused more on developing muscular endurance.

If, however, you want to develop muscle mass or to be able to lift heavier weights at the gym, your training regimen should be focused
more on lifting heavy weights.

To Improve Muscle Strength

 Use heavier weights with fewer reps, taking your muscles to fatigue with each set.
To Improve Muscular Endurance

 Use lighter weights and higher rep counts to increase endurance over time.
It's possible to improve muscular strength and endurance at the same time. This can be done in conjunction with cardiovascular training.
For instance, circuit-training routines that combine strength exercises and cardio into a single bout of training can make your exercise
program more efficient.
The ACSM's guidelines state that adults should perform strength training exercises two to three days a week using a variety of exercises
and equipment to target all the major muscle groups.
 Flexibility

Flexibility refers to the range of motion you have around a given joint. Like muscular strength and endurance, flexibility is joint-specific.
For instance, you may have very flexible shoulders, but tight and inflexible hamstrings or hips.

Flexibility is important at any age. It plays a role in unhindered movement and can affect your balance, coordination, and agility.
Maintaining a full range of motion through your major joints can reduce the likelihood of injury and enhance athletic performance. As
you get older, the importance of flexibility becomes even clearer. Think of individuals who are elderly: Many may walk with a shuffle or
have a hard time reaching their arms over their heads. This may affect their quality of life, making it more challenging to  perform
activities of daily living, such as reaching items on high shelves, picking up items off the floor, or simply moving effectively to catch their
balance if they start to fall. While completely stopping the aging process isn't possible, protecting your joints and maintaining mobility
can help keep you spry well into your later years.

The ACSM's physical activity guidelines call for adults to engage in flexibility exercises at least two or three days each week.

How to Increase Flexibility

There are simple ways you can work flexibility exercises into your day:

 Static stretching, where you hold a stretch for 10 to 30 seconds at a time

 Workouts that take you through dynamic stretching exercises, such as barre, yoga, Tai Chi, or Pilates
 Active stretching, such as lifting your leg up high and holding it there, uses the contraction of the opposing muscle to relax the
muscle being stretched.
 Passive stretching, also called relaxed stretching, where you assume a stretch position and hold it with assistance of another
part of your body, a partner, or apparatus, like a strap.
 Isometric stretching, a type of static stretching, uses resistance to alternate between relaxing and contracting the muscle.

Benefits and Proper Technique

Stretching is the deliberate lengthening of muscles in order to increase flexibility in the muscles and range of motion in the joints. Regular
stretching can also help improve stability and balance. As a result, stretching activities are an important part of any exercise or
rehabilitation program, no matter your age or fitness level.
The current guidance from the American College of Sports Medicine (ACSM) is that most people should perform flexibility exercises for
each of the major muscle-tendon groups (shoulders, chest, neck, torso, lower back, hips, front of legs, back of legs, and ankles) at least
two days a week. But if you stretch every day, you'll see more improvement in range of motion.
Benefits of Stretching
Many people believe that stretching can help prevent injuries and post-workout soreness. Research doesn't support these claims, but
that doesn't mean you should skip stretching. There are plenty of other benefits of stretching and flexibility training.
Increased Flexibility and Joint Range of Motion
Flexible muscles improve your everyday function as well as athletic performance. Tasks such as lifting packages, bending to tie your
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shoes, or hurrying to catch a bus become easier and less tiring when you have a good range of motion in your joints. Flexibility tends to
diminish as you get older, but you can regain and maintain it with regular stretching exercises.
Improved Circulation
Stretching increases circulation (blood flow) to your muscles. Blood flowing to your muscles brings nourishment and gets rid of waste
byproducts in the muscle tissue. Improved circulation can help shorten your recovery time if you've had any muscle injuries.
Better Posture
Frequent stretching can help keep your muscles from getting tight, allowing you to maintain proper posture. Good posture can minimize
discomfort and keep aches and pains at a minimum.
Stress Relief
Stretching relaxes the tight, tense muscles that often accompany stress. One study of office workers who participated in a 10-minute
stretching session two days a week for 12 weeks found improvements in scores of mental health and vitality for participants.
Enhanced Performance
Maintaining the full range of motion through your joints keeps your body in better balance and helps your muscles work more efficiently.
Coordination and balance will help keep you mobile and less prone to injury from falls, especially as you get older.
Reduced Stiffness
Stretching right after exercise doesn't seem to prevent delayed-onset muscle soreness, but regular stretching in the days after a tough
workout can reduce muscle stiffness.
Joint stiffness, too, is alleviated by regular flexibility exercises to improve range of motion.

Proper Stretching Technique

Stretching doesn't need to take long. The ACSM says 10 minutes of stretching just two days a week is all you need to reap the rewards. To
perform flexibility exercises safely and comfortably:

 Warm up first. If you're doing a cardio or resistance training workout, save the stretching for after. Your flexibility exercises will
be more effective when your muscles are warm. If you're not doing your stretches in combination with another workout, start
with a short, full-body warm-up, like walking while gently pumping your arms.
 Hold each stretch for 10 to 30 seconds. Repeat until you've stretched each muscle group for about 60 seconds. It takes time to
lengthen tissues safely.
 Don't bounce. Bouncing as you stretch can cause small tears in the muscle, which leave scar tissue as the muscle heals. The scar
tissue tightens the muscle even further, making you less flexible and more prone to pain. (Dynamic stretching, in which you
move slowly from one position to another, is different, and safe to do.)
 Aim to feel a stretch, not pain. When you're stretching, you should be able to feel the sensation of the muscle elongating past
where it normally is. This may feel strange or a little uncomfortable, and that's OK. But if it's painful, back off.
 Relax and breathe. Don't hold your breath while you're stretching.
 Stretch both sides. Make sure your joint range of motion is as balanced as possible on each side of your body.

When to Use Caution

If you're recovering from an injury, you may need to avoid some stretches. Check with a physical therapist for individualized advice if you
have an acute muscle strain, a broken bone, or a sprained joint. These injuries need time to heal, and stretching the involved structures
could delay this process.

 Body Composition
Body composition, or your body's ratio of fat mass to fat-free mass, is the final component of health-related physical fitness. Because high
levels of fat mass are associated with negative health outcomes, such as heart disease and type 2 diabetes, attaining and maintaining a
healthy body composition is a goal of just about all regular exercise routines.
Measuring Body Composition

To see improvements in body composition, you need to know what your starting point is. Weighing yourself on a scale won't do the trick,
as weight alone tells you nothing about the makeup of your internal tissues.

Instead, talk to a trainer about having your body fat percentage tested, or consider purchasing a scale that uses bioelectrical impedance
analysis (BIA) to estimate body fat percentage.
Hydrostatic testing is currently the gold-standard of measuring body composition. It involved being weighed on dry land followed by
sitting on an underwater scale. The greater the fat composition, the lighter the underwater weight will be.

DEXA (dual-energy X-ray absorptiometry) scans, typically used for measuring bone mineral density and assessing for osteoporosis, can
also be used to accurately measure body composition. DEXA scans are usually performed at radiology centers and may or may not be
covered by insurance.

Though not as accurate as a DEXA scan or hydrostatic testing, you can also take your own measurements and plug them into a body fat
percentage calculator. The results are estimates that typically fall within three to four percentage points of your actual body fat
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percentage, so it's important not to get too hung up on the specific numbers.

Use results from body fat percentage calculators as a barometer to monitor changes and make sure you're seeing improvements over
time.

Improving Body Composition

The good news is, improved body composition is often an outcome of working on and improving the other four components of fitness. If
you're regularly hitting the gym, doing cardio, strength training, and working on flexibility, chances are you're developing muscle mass
(fat-free mass) while reducing fat mass.

6 Skill-Related Elements to Athletic Training

Improving your overall fitness can help you no matter what sport or other form of exercise you engage in. But where  performance is
concerned, the greatest improvements arise from training that develops the skills specifically related to your activity of choice.
For instance, you need cardiovascular endurance and flexibility to play tennis. But to become  good at tennis, you have to work on agility,
power, speed, and hand-eye coordination. It's this focus on activity-related skills that differentiate two distinct areas of fitness
development.
Getting Fit vs. Improving Performance
The health-related components of fitness are important for everyone, in all walks of life, regardless of whether they have a desire to
compete in or perform a physical activity at an optimum level. They are:

 Body composition
 Cardiovascular endurance
 Flexibility
 Muscular endurance
 Muscular strength

When you improve your cardiovascular endurance, you reduce the risk of heart disease. When you improve your flexibility, you maintain
a healthy range of motion, which improves your ability to perform activities of daily living, like picking things up off the floor or stretching
to reach items on high shelves.

These components of fitness are crucial for physical health and lend themselves to positive lifestyle outcomes, especially for those who
meet the American College of Sports Medicine's (ACSM) physical activity guidelines, which recommend:

 Moderate-intensity cardio exercise 30 minutes a day, 5 days a week (for a total of 150 minutes/week), or
 Vigorous-intensity cardio exercise for 20 minutes a day, 3 days a week, or
 A combination of moderate- and vigorous-intensity exercise, plus
 Resistance training 2 to 3 days a week
 Flexibility exercises 2 days a week

Skill-Related Fitness Components

If you're already meeting the ACSM guidelines and you want to do more to train for a specific fitness-related goal, you also need to
consider the six skill-related fitness components:

 Agility
 Balance
 Coordination (hand-eye and/or foot-eye)
 Power
 Reaction time
 Speed

The health components of fitness are universally important. The skill-related fitness components are more relevant to certain athletes.
For example, while everyone can benefit from daily walks, someone who hits the path just to get their heart pumping doesn't need to
worry about developing the speed necessary to run a five-minute mile.

Likewise, baseball players need to target all skill-related areas in order to perform at the highest levels. But weightlifters can get away
with focusing most of their effort on power, balance, and strength.

If you want to develop your level of fitness beyond the basic requirements for health, adjust your workout program to include exercises
designed to improve the skill-related components of fitness.
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1. Power

Power combines speed and strength. In essence, it's how fast you can generate a maximal force. In sports, "power athletes" are those
who exert brute strength in short, all-out efforts, such as Olympic weightlifters, football players, and gymnasts.
But athletes in other sports, like basketball, volleyball, and tennis, can also benefit from developing greater power. Jumping to get a
rebound requires leg power, while forcefully spiking a volleyball requires a combination of upper- and lower-body power. Enhance your
power by combining resistance and speed with fast-paced strength-training moves, such as:
 Plyometric box jumps
 Pushing a weighted sled while sprinting
 Clean and jerk lifts
 Kettlebell swings

2. Speed

When you think of speed, you might think of an event like the 100-meter sprint. But speed, by nature, is relative. An elite 100-meter
sprinter needs to be very, very fast, but only for about 10 seconds.

On the other hand, if a marathon runner wants to improve their speed to set a new personal best, they might aim to reduce their per-
mile race pace from 10 minutes per mile to 9.5 minutes per mile—a speed they would have to maintain for a little over four hours.

These two fictional athletes train differently, but with a similar goal: become faster for their sports. So speed training will differ based on
the sport you're training for. Regardless of sport, high-intensity interval training (HIIT) is one of the best ways to improve speed.

This training involves working at an all-out or near all-out effort for set periods of time, followed by set periods of rest. It repeatedly
challenges your aerobic and anaerobic systems, teaching your muscles, heart, and lungs to grow accustomed to working at higher levels
of intensity.

The length and intensity of the intervals you use will be longer or shorter, less challenging or more, depending on your sport. Runners can
try HIIT speed drills like these:

 For marathon training: Try mile repeats, a style of interval training where the runner goes all-out for a full mile before resting
and doing it again.
 For sprint training: Focus on shorter intervals. A sprinter would be better off performing shorter, more intense intervals ranging
from 40- to 400-meters in length, running all-out, and then resting before repeating.

These same concepts apply whether you want to be faster in swimming, cycling, or even sports like soccer and basketball. Interval
training featuring bouts of high-intensity exercise related to your specific sport can help you improve your speed.
3. Agility
Agility is the ability to move quickly and to easily change direction. Basketball players, for instance, are incredibly agile. They have to
move in every direction, jumping, sliding, twisting, and backpedaling in quick response to the movement of the ball and other players.
Their bodies have to be trained to respond and change course at the drop of a hat.
Agility drills commonly involve exercises that develop foot speed and direction change, such as:
 Ladder drills: Use an agility ladder to practice quick and specific foot placement.
 Cone drills: Set up cones in a "T" or star shape, then sprint, slide, backpedal, or change direction depending on which cone
you're approaching.

4. Coordination

So many sports and activities require well-honed hand-eye (or foot-eye) coordination, including badminton, golf, soccer, basketball,
football, racquetball, archery, softball, ultimate Frisbee, and more. All require you to be able to see an external object and respond
precisely with your hands and/or feet to meet a pre-determined objective. Think of hitting a golf ball off a tee, catching a fly ball, or
blocking a shot on net in hockey or soccer. To improve your coordination, try exercises such as:

 Playing catch
 Jumping rope
 Juggling
 Dribbling a ball
 Throwing objects at specific targets
5. Balance
Gymnasts, yogis, skaters, and surfers all need highly refined balance skills to be able to participate in their sports. But these aren't the
only athletes who benefit from balance training.
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Balance itself refers to your ability to adjust your body position to remain upright. It deals with proprioception, or knowing where your
body is in space, and being able to make adjustments to your position as your center of gravity changes during movement.

There are few sports where balance doesn't play an important role, and there are lots of activities where balance is required for
enhanced performance and safety. Trail runners, for instance, benefit from balance training because it can help prevent them from
rolling an ankle or taking a nasty fall after tripping over a root or slipping on a muddy path. To train your balance, try:

 Standing on one foot

 Standing yoga poses
 BOSU ball workouts
 Using balance discs to perform squats, lunges, and push-ups

By performing standard strength training movements on an unstable surface, you're simultaneously improving your strength and
balance.
6. Reaction Time

Reaction time refers to how quickly you can respond to an external stimulus. Think about a tennis match for a moment: The best
competitors react almost instantaneously when the ball comes off their opponent's racquet, sprinting toward the location where they
expect the ball to bounce.

Reaction time hinges heavily on your mind-body connection. Your eyes see a stimulus, your mind interprets the stimulus, and your body
reacts in accordance with that interpretation.

Much of this mind-body reaction relates to knowledge of the sport or activity in question. A professional tennis player can almost
instantly interpret and predict the movement of a ball. This knowledge enables them to react more quickly (and accurately) to the
stimulus.

On the other hand, a novice tennis player may see the ball coming off the opponent's racquet, but won't be able to interpret what they're
seeing as quickly, causing their reaction time to slow. Reaction-time training tends to be sport-specific, but these activities can help:

 Fielding a ball (softball, baseball)

 Protecting the goal as other players try to score (soccer, hockey, lacrosse)
 Tools such as lopsided reaction balls
 Playing table tennis or hacky sack

In many cases, improving reaction time comes down to gaining experience in the sport and performing sport-specific drills.

To qualify as fit:

Men must have a body fat composition lower than 17 percent

Women must have a body fat composition lower than 24 percent

The average man tends to have about 18 to 24 percent body fat, while the average woman has 25 to 31 percent body fat.

Any program that neglects one or more of these types of fitness is NOT going to  benefit your body in the long run. An effective fitness
program will attempt to improve all five components of fitness!

APPLICATION/ ANALYSIS

Instruction: Write the NAME, COURSE/YEAR/GROUP#, MODULE Number and Learning Hub where you able to
get and submit your outputs.

1. Give at least two (2) example of each Fitness Components. Provide a picture of each components.