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Module-1 Health Related Physical Fitness-1
Module-1 Health Related Physical Fitness-1
CONTENT STANDARD:
The learner demonstrates understanding of fitness and exercise in optimizing one’s health
as a habit; as requisite for physical activity assessment performance, and as a career opportunity.
PERFORMANCE STANDARD:
The learner leads fitness events with proficiency and confidence resulting in independent
pursuit and in influencing others positively.
CODE: PEH11FH-Ig-i-6
I. LEARNING OBJECTIVES:
1. Define physical fitness, and list the health-related components of fitness
2. Explain the wellness benefits of Physical activity and Exercises
3. Discuss the relationship between amount of activity and health and fitness benefits.
4. Describe how to develop each of the health-related components of fitness.
5. Maintain a short health journal.
6. Put together a personalized exercise program that you enjoy and that will enable you to
achieve your fitness goals.
II. INTRODUCTION
Your body is a wonderful moving machine. Your bones, joints, and ligaments provide a
support system for movement; your muscles perform the motions of work and play; your heart and
lungs nourish your cells as you move through your daily life. But your body is made to work best
when it is a physically active. It readily adapts to practically any level of activity and exercise; the
more you ask of your body – your muscle, bones, heart, lungs – the stronger and more fit it
becomes. The opposite it also true. Left unchallenged, bones lose their density, joints stiffen,
Teodoro M. Luansing College of Rosario
Namunga, Rosario, Batangas
muscles become weak and cellular energy systems begin to degenerate. To be truly healthy, human
beings must be active.
This lesson will give you the basic information you need to put together a physical fitness
program that will work for you. If approached correctly, physical activity can contribute
immeasurably to overall wellness, add fun and joy to life and provide the foundationfor a lifetime
of fitness.
III. DEVELOPMENT
Physical Fitness is a set of physical attributes that allows the body to respond or adapt to
the demands and stress of physical effort – that is, to perform moderate-to-vigorous leves of
physical activity without becoming overly tired. Physical fitness has many components, some
related to general health and others related more specifically to particular sports or activities. The
five components of fitness most important for health are cardio respiratory endurance, muscular
strength, muscular endurance, flexibility and body composition (proportion of fat to fat free mass)
1. Cardio Respiratory Endurance
This is the ability to perform prolonged, large-muscle, dynamic exercise at moderate-to-
high levels of intensity. It depends on such factors as the ability of the lungs to deliver oxygen
from the environment to the bloodstream, the heart’s capacity to pump blood, the ability of the
nervous system and blood vessels to regulate blood flow, the muscles’ capacity to generate power,
and the capability of the body’s’ chemical systems to use oxygen and process fuels for exercise
As cardio respiratory fitness improves, the heart begins to function more efficiently. The
heart pumps more blood per heartbeat, resting heart rate slows down, blood volume increases,
blood supply to the tissues improves, the body is better able to cool itself and resting blood pressure
decreases. Cardio Respiratory Endurance is considered a critically important component of health-
related fitness because the functioning of the heart and lungs is so essential to overall wellness. A
person simply cannot live very long or very well without a healthy heart.
Cardio Respiratory Endurance is developed by activities that involve continous rhythmic
movements of large-muscle groups like those in the legs – for example : walking, jogging cycling,
and aerobic dance.
2. Muscular Strength
This is the amount of force a muscle can produce with a single maximum effort. Strong,
powerful muscles are important fot the smooth and easy performance of everyday activities, such
as carrying groceries, lifting boxes and climbing stairs as well as for emergency situations. They
help keep the skeleton in proper alignment, preventing back and eg pin and providing the support
necessary for good posture. Muscular strength has obvious importance in recreational activities.
Strong people can hit a tennis ball harder, kick a soccer ball farther, and ride a bicycle uphill more
easily.
Muscle tissue is an important element of overall body composition. Greater muscle mass
makes possible a higher rate of metabolism and faster energy use, which help to maintain healthy
body weight.
Muscular Strength can be developed by training with weights or by using the weight of the
body for resistance during callisthenic exercises such as push-ups and sit-ups
3. Muscular Endurance
Teodoro M. Luansing College of Rosario
Namunga, Rosario, Batangas
This is the ability to sustain a given level of muscle tension – that is, to hold muscle
contraction for a long period of time, or to contract a muscle over and over again. Muscular
endurance is important for good posture and for injury prevention. For example: if abdominal and
back muscles are not strong enough to hold the spine correctly, the chances of low-back pain and
back injury are increased. Muscular endurance helps people cope with the physical demands of
everyday life and enhances performance in sports and work. It is also important for most leisure
and fitness activities. Like muscular strength, muscular endurance is developed by stressing the
muscles with a greater load (weight) than they are used to. The degree to which strength or
endurance develops depends on the type and amount of stress that is applied.
4. Flexibility
This is the ability to move the joints through their full range of motion. Although range of
motion is not a significant factor in everyday activities for most people, inactivity causes the joints
to become stiffer with age. Stiffness often causes older people to assume unnatural body postures
and it can lead to back, shoulder or neck pain. Stretching exercises can help ensure a normal range
of motion.
5. Body Composition
This refers to the proportion of fat and fat-free mass (muscle, bone and water) in the body.
Healthy body composition involves a high proportion of fat-free mass and an acceptably low level
of body fat. A person with excessive body fat is more likely to experience a variety of health
problems, including heart disease, high blood pressure, stroke, joint problems, diabetes,
gallbladder disease, cancer and back pain. The best way to lose fat is through lifestyle that includes
a sensible diet and exercise. The best way to add muscle mass is through ressitance training such
as weight training.
which are produced during normal metabolism. Training activates antioxidant enzymes that
prevent free radical damage and maintain the health of the body’s cells.
Health and Fitness Benefits of Different amounts of Physical activity and exercise
Teodoro M. Luansing College of Rosario
Namunga, Rosario, Batangas