COURSE: 1st Year – BS Accountancy

ASSIGNMENT NO. 1 : Define and explain the following of Health-Related and Skill
Related Components.

Health-Related Fitness – involves exercise activities in order to improve physical health,

particularly in the categories of cardiorespiratory fitness, muscular strength, flexibility,
muscular endurance, and body composition.

1. Cardiorespiratory Fitness – ability to sustain aerobic activity for a prolonged period

of time. It is measured by how efficiently your heart and lungs transport oxygen to your
tissues and cells to sustain the continuous movement.

EXAMPLES:

1. Dancing

2. Jumping Rope

3. Sports that involve repeated bouts of intense activity (Soccer, Basketball, Tennis,
etc,)

4. High-Intensity Interval Training (HIIT)

BENEFITS:

1. It improves Cardiovascular Health

2. It helps lower blood pressure

3. Helps regulate blood sugar

4. Better control of body fat.

2. Muscular Strength – the ability of a muscle to exert force against a resistance in a
single effort. It relates to your ability to move and lift objects.

EXAMPLES:

1. Lifting Weights

2. Cycling

3. Squats

4. Working with resistance bands

BENEFITS:

1. Building lean muscle mass

2. Develop good posture

3. Preventing Injury

4. Maintaining Muscle Tissue

3. Muscular Endurance – ability to use voluntary muscles repeatedly without tiring. It

relates to your ability to how many times you move and lift objects without getting exhausted.

EXAMPLES:

1. Push-ups

2. Crunches

3. Sit-ups

4. Dips

BENEFITS:

1. Improve your ability to do activities that require power without getting exhausted

2. Increased metabolism

3. Improve stamina

4. Decrease the risk of osteoporosis and bone fractures.

Flexibility – the ability to move muscles and joints effectively through a complete range of
motion. It is the mobility of your muscles, which allows for more movement around the joints.

EXAMPLES:
1. Stretching

2. Yoga

3. Pilates

4. Tai-Chi

BENEFITS:

1. Improve the range of joints and muscles

2. Decreases risk of injury

3. Reduce muscle soreness post-workout

4. Improve physical performance

5. Body Composition – describes what the body is made up of, which is body fat, lean
muscle mass, bones, and water. It is important because it gives us the opportunity to find out
how health we really are. It can be managed with a combination of exercise and proper
nutrition.

BENEFITS OF KNOWING YOUR BODY COMPOSITION:

1. Define long-term health risks

2. Know the risk for osteoporosis

3. Come up with a precise plan for muscle gain and fat loss in specific areas.

SKILL-RELATED COMPONENTS – involves a skill that enhances one’s performance in

athletic or sports events and everyday life activities. It consists of Agility, Balance,
Coordination, Power, Reaction Time, and Speed.

Agility – ability to change the position of the body quickly without losing balance or altering
postural alignment. It is directly related to Reaction Time.

EXAMPLE: A badminton player moving around the court from back to front and side to side
at high speed and efficiency.
EXERCISES THAT IMPROVE AGILITY:

1. Ladder drills: Use an agility ladder to practice quick and specific foot placement

2. 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.

Balance- ability to maintain or control the body when a person is standing still or moving. It
is directly related to proprioception, which is the body's awareness of its position in space.

EXAMPLE: A sprinter holds a perfectly still sprint start position and is ready to go into action
as soon as the gun sounds.

EXERCISES THAT IMPROVE BALANCE:

1. Single leg lift

2. Standing yoga poses

Coordination - the ability to use two or more body parts together.

EXAMPLE: A trampolinist timing their arm and leg movements to perform the perfect tuck
somersault

EXERCISES THAT IMPROVE COORDINATION

1. Jumping Rope

2. Dribbling a ball

Power - the ability to perform strength performances quickly. It is a combination of both

speed and muscular strength.

EXAMPLE: A javelin thrower applies great force to the spear while moving their arm rapidly
forward.

EXERCISES THAT IMPROVE POWER:

1. Kettlebell swings

2. Plyometric box jumps

Reaction Time – the ability to respond quickly to an external stimulus. It hinges heavily on
your mind-body connection.
EXAMPLE: A boxer perceives a punch from their left and rapidly moves their head to avoid
being struck.

EXERCISES THAT IMPROVE REACTION TIME:

1. Fielding a ball (softball, baseball)

2. Playing table tennis.

Speed- the ability to put body parts into motion quickly.

EXAMPLE: A tennis player moving forward from the baseline quickly to reach a drop shot
close to the net.

EXERCISES THAT IMPROVE SPEED:

1. Uphill Speed Runs

2. Basic Sprints