Lesson Plan in Components of Physical Fitness

Time Frame: 30 minutes

Prepared by: Alvarado, Paul Angelo A.

I. OBJECTIVES
At the end of the discussion, learner will be able to:
1. Compare the health-related fitness and skill related fitness.
2. Identify the different health-related fitness and skill related fitness.
3. Value the components of physical fitness.

II. SUBJECT MATTER

Topic: Components of Physical Fitness
Material: Power point Presentation, Laptop
References:
https://www.everettsd.org/cms/lib07/WA01920133/Centricity/Domain/879/
Health%20Related%20Co.pdf
https://medical.mit.edu/sites/default/files/Physical_Fitness_101.pdf
https://www.insider.com/what-is-the-difference-between-isometric-isotonic-
and-isokinetic-exercises#:~:text=Isometric%20exercises%2C%20like
%20planks%2C%20don,be%20increased%20as%20you%20progress.
https://www.slideshare.net/victorpilates/physical-fitness-8388354
https://link.springer.com/10.1007%2F978-1-4419-1005-
9_1167#:~:text=Physical%20fitness%20is%20one's%20ability,stress%20and
%20reduced%20sedentary%20behavior.

III. PROCEDURE
A. Preparatory Activity
Greetings
Checking of Attendance
B. Review of the Lesson
 Warm-up
 Cool Down
 Work out
C. MOTIVATION
Choose the best answer. Identify the GIF picture under the different Health and Skill
related fitness
 D. PRESENTATION OF THE LESSON:
Physical Fitness
- Is considered a measure of the body’s ability to function efficiently and effectively in work and
leisure activities.
-State of condition of being physical fit
- Ability to perform daily tasks with strength and vigor and do not experience undue fatigue
-Ability of our body to respond to many demands of life or task without becoming tired, or have
shortness of breath or fatigue.

What determines Fitness?

1. Heredity
- Body type ultimately affects the kind of physical activity you can take part in and be good at.
-Congenital weaknesses and strengths inherited from your parents.
- Heredity influences several factors that contribute to fitness, such as body size and muscle fiber
composition. Whether we are tall or short is determined by heredity
2. LIFESTYLE:
-What you eat and drink.
-Whether you smoke or indulge in other harmful activities.
-Your work involves stress, sleep.
-How you spend your leisure time.
3. EXERCISE:
-Greater degree of exercise in your lifestyle, the fitter you will become.
-Elements of fitness responds to a correctly applied course of exercise.
HEALTH RELATED PHYSICAL FITNESS
It can be improved and maintained through properly directed physical activities.
Includes those aspects of physiological function that offer protection from diseases.

Cardio respiratory Endurance:

- The ability to perform whole body activities for extended period of time.
-The functioning of the heart, lungs and blood vessels for the distribution of oxygen and
nutrients and removal of wastes from the body.
-The most important component of physical fitness.

Monitoring Heart Rate

Maximum Heart Rate (MHR) = 220 bpm
Personal Maximum Heart Rate:
PMHR = 220 – age
Target Heart Rate (THR) = If you are interested in working at 70% of maximum heart rate, the
target heart rate can be calculated by multiplying 0.7(220 - age).

Training Techniques for Improving Cardio respiratory Endurance

1. Mode or type of the activity
2. Frequency of the activity
3. Duration of the activity
4. Intensity of the activity

Flexibility

-The ability to move a joint smoothly throughout a full range of motion.

-Freedom of movements throughout a full non-restricted pain free range of motion.
-It is important maintaining good posture prevents muscle strain and orthopedic problems such
as back aches.
Factors That Limit Flexibility
1. Bony structure
2. Fat
3. Skin
4. Connecting tissue such as ligaments on joint capsule
Two Types of Flexibility
1. Static Flexibility:
-The degree to which a joint may be passively moved to the end points in the range of motion.
No muscle contraction involved.
2. Dynamic Flexibility:
-The degree to which a joint can be moved as a result of muscle contraction, usually through the
midrange of motion.

Kinds of Stretching
1. Ballistic Stretching:
Repetitive contractions of the agonist muscle used to produce bouncing stretches of the
antagonist muscle.
2. Active Stretching:
Passively stretching the antagonist muscle by placing it in a position of stretch and hold it for an
extended period of time.
3. Proprioceptive Neuromuscular Facilitation(PNF):
Group of stretching techniques involving alternating contractions and relaxation of the
antagonist muscle.
Disadvantage: Requires a partner to help you stretch.

Muscular Strength and Endurance

-Ability or capacity of the muscle to exert force against a resistance.
-Refers to the muscle’s ability to exert force in a single effort.
-Muscular endurance is the ability of muscles to perform or sustain an muscle contraction
repeatedly over a period of time

Methods On Improving Strength

1.Isometric Exercise:
-Involves a muscle contraction in which the length of the muscle remains constants while
tension develops toward a maximal force against an immovable resistance.
-The muscle should generate a maximal force for 5 seconds at a time, this contraction should be
repeated 5 seconds to 10 times per day
2. Isotonic Exercise:
A second method of weight training is more commonly used in improving muscular strength.
Involves muscular contraction in which force is generated while the muscle is changing length.
3. Isokinetic Exercise:
One which the length of the muscle is changing while the contraction is performed at a constant
velocity

II. SKILL RELATED PHYSICAL FITNESS

- Physical qualities that enable a person to perform in sport activities.
-Synonymous with skill fitness is athletic fitness and motor fitness.
1.Power:
Ability to transfer energy explosively into force.
2. Agility:
Ability of the body to change position rapidly and accurately while moving in space.
3. Speed:
Ability of the perform movement in a short period time.
4. Balance:
Ability to maintain some degree of equilibrium while moving or while standing still.
5. Coordination:
Ability of the body to perform smoothly and successfully more than one motor task at the same
time.
Needed for sports that require hand-eye and foot-eye skills.
6. Reaction Time:
Ability to respond quickly to a certain event or stimulus

E. APPLICATION:
GENERALIZATION:
Physical fitness is how you function efficiently and effectively in your activities, your
works or exercises. Health related components refers relate to how well the systems of
your body operate. This type of physical fitness is related to your overall state of health.
The skill-related fitness items are concerned with abilities related to sports activities or
physical activities.

IV. ASSIGNMENT/AGREEMENT:
Research and define the following words: Overload, Specificity, Consistency,
Individuality and Progression