Lesson 2:

Health Related Fitness Components

 Objectives
At the end of this lesson, you are supposed
to:

1. Gain knowledge on the key components

of fitness.

2. Determine the different health-related

fitness components in Physical Education.
 Objectives
3. Understand the importance of developing
these specific components.

4. Relate everyday activities and different

sports to the health related fitness
components.
5. Perform basic health-related fitness
component-activities to grasp knowledge
obtained from the discussions.
 Contents
• Basics of Physical Fitness

Health-related Fitness Components

• Cardiovascular (CV) Endurance

• Muscular Endurance

• Muscular Strength
 Contents
• Flexibility

• Body Composition

• Physical Tasks

• Quiz 2
- 10-item multiple-choice – Easy quiz
- 10-item matching type – Hard quiz
Basics of Physical Fitness
1. It is part of “total” fitness
2. It is the basis for dynamic and creative
activity.
Basics of Physical Fitness
3. Key to health
4. Can be improved by physical activity and
exercise.
 Fitness Components
Fitness Goals
What is your
exact fitness
goal?
Specific and
Achievable
Health Related Fitness Components

Components of fitness that are

essential to maintaining your health
and in preventing different diseases.
 Health Related Fitness Components

It also dwells in the capacity of your organ systems to work

efficiently and how they coordinate to perform the tasks you
need to do on a daily basis.
Cardiovascular (CV)
Endurance
Cardiovascular (CV) Endurance
Ability to perform prolonged, large-muscle,
dynamic exercises at different intensities.
Cardiovascular (CV) Endurance

Organ System:
Cardiorespiratory System
CV Endurance – Activity
Deep Breathing Exercise
Cardiovascular (CV) Endurance

Increase in CV fitness levels leads to increase efficiency of the heart.

It doesn’t have to work as hard at rest or during low levels of effort
Cardiovascular (CV) Endurance
Cardiovascular (CV) Endurance
How do you improve this component?

Heart diseases,
Endurance stroke, cancer,
Training depression,
10mins – 2 hours +++ anxiety, and
1. Aerobic Training excess body fat
2. Anaerobic Training
Cardiovascular (CV) Endurance
Aerobic Training Anaerobic Training
“Aero”– with air “Anaero” – without air
Long-lasting; Low- Short-lasting; High
High Intensities Intensities
Cardiovascular (CV) Endurance
How long?
How many times?

Ideal Exercise time:

30 minutes/day for
3-5 times a week.
Muscular Endurance
 Muscular Endurance
Ability of a muscle or a muscle group to remain
contracted or to contract repeatedly for a long period
of time.
 Muscular Endurance

Organ system: skeletal system (bones, muscles,

joints, tendons, and ligaments)
Muscular Endurance – Activity
Chair Squats
 Muscular Endurance
How do you improve this component?
Ideal Exercise: Resistance Training
Ideal Exercise time: 20-30 minutes/day for at least 3
times a week

X Continuous = Rest Interval

Cardio Training – Muscular Endurance Training – Cardio Training
Muscular Strength
 Muscular Strength
Amount of force a muscle can produce with a single
maximum effort.
Explosive, Sudden, Abrupt
Muscular Strength - Activity
Lifting Heavy
 Muscular Strength

Organ system: skeletal system (bones, muscles,

joints, tendons, and ligaments)
Muscular Strength
Muscular Strength

Muscular Endurance
 Muscular Strength
How do you improve this component?
Ideal Exercise: Resistance Training
Ideal Exercise time: 20-30 minutes/day for at least 3
times a week

X Continuous = Rest Interval

Cardio Training – Muscular Strength Training – Cardio Training
Why develop both Muscular
Endurance & Strength?
 Importance
1. Smooth and easy performance of everyday tasks
2. Provides you with the support = Posture and Effective
movements
 Importance
3. Disease prevention:
a. Osteoporosis
Bone loss

b. Osteoarthritis
Joint Deterioration

c. Sarcopenia
Muscle Loss- Age

d. Muscle Atrophy
Muscle Loss- Inactivity or
Injury
 Importance
4. Life threatening injuries - like broken bones,
tendons, and ligaments
How do you improve
Muscular Strength and
Endurance?
 Muscular Endurance & Strength
Resistance Training:
• Body Weight Training
• Weight Lifting
 Muscular Endurance & Strength
Resistance Training:
1. Body Weight Training – Body as load
 Muscular Endurance & Strength
Resistance Training:
2. Weight Lifting – with Equipment
• Endurance Training:
Minimal load, with maximum repetitions and sets
• Strength Training:
Maximal load, with minimum repetitions and sets
Endurance:
Squats with 10 kilogram-weight, for 3 sets
of 15 repetitions.

VS.
Strength:
Squats with 50 kilogram-weight, for 3 sets
of 10 repetitions
 Muscular Endurance & Strength
Resistance Training:
• Body Weight Training
• Weight Lifting
Flexibility
 Flexibility
The range of motion available in a joint or joints.
Flexibility - Activity
Shoulder Flexibility
 Flexibility
Factors that affect your flexibility which are:
a. Genes

b. Gender

c. Inactivity

d. Age
 Flexibility

Organ system: skeletal system (bones, muscles,

joints, tendons, and ligaments)
 Flexibility
How do you develop?
Stretching Exercises
a. Static Stretch

b. Dynamic Stretch

c. Yoga

d. Pilates
 Flexibility
Ideal Time? Ideal Duration of Stretch?
EVERY SINGLE DAY - 20 minutes to 30 minutes.
Each stretch must be held between 20 seconds to 30 seconds
Body Composition
 Body Composition
The proportion of fat mass and lean body mass within the
body’s structure.
Overall tissue composition of the body.
 Body Composition
• Fat – measured as % body fat
a. essential fat - needed by the body
b. non-essential fat - stored fat
• Fat free mass/Lean Body mass – muscles, bones, organs, and
water in the body
 Body Composition
Heart disease, High or Low
Levels of Insulin, High Blood
Excess body fat
Pressure, Stroke, Joint
especially in the Problems, Diabetes, Blood
abdomen Vessel Inflammation,
Gallbladder Disease, Cancer,
and Back pain.
 Body Composition
• Overweight
• Obesity
• Underweight
 Body Composition
How do you improve this component?
Sensible diet + Regular exercise = Body Composition
Cardio Training + Resistance Training
 Health Related Fitness Components
What are your fitness goals?
DISCIPLINE
1. CV Endurance CV Endurance Training:
2. Muscular Endurance Aerobic Training
Anaerobic Training
3. Muscular Strength
Muscular Strength & Endurance:
4. Flexibility Body Weight Training
5. Body Composition Weight Lifting
Flexibility:
Static & Dynamic Stretching
Yoga
Pilates
WALK.
 References
Content Source:
• Corbin, C.B., Lindsey, R., Welk, G.J., Corbin, W.R. (2002). Concepts of
fitness and wellness: A comprehensive lifestyle approach (4th ed.).
New York: McGraw-Hill Companies, Inc.
• Fahey, T.D., Insel, P.M., & Roth, W.T. (2007). Fit & well: Core concepts
and labs in physical fitness and wellness (7th ed.). New York: McGraw-
Hill Companies, Inc.
• Fahey, T.D., Insel, P.M., Roth, W.T. (2011). Fit & well: Core concepts
and labs in physical fitness and wellness (9th ed.). New York: McGraw-
Hill Companies, Inc.
• Hoeger, W.W.K., & Hoeger, S. (2000). Lifetime physical fitness &
wellness. Englewood, Colorado: Morton Publishing Company
 References
Image Source: Various Sources. RETRIEVED April 11 & 12, 2016 from
Slide 6:
Body, Mind, Spirit - http://inthebhav.blogspot.com/2014/01/body-mind-spirit-yes.html
Creativity - http://www.freepik.com/free-vector/analytical-and-creative-brain_769352.htm
Slide 7:
Healthy - http://www.freepik.com/free-vector/healthy-lifestyle-vector_757134.htm
Running Man - http://www.freepik.com/free-vector/running-man-vector-free-color-splash_715978.htm
Slide 8:
Sop Wishing, Start Doing - http://www.freepik.com/free-vector/motivational-fitness-quote_831319.htm
Train Hard - http://www.freepik.com/free-vector/sketchy-train-hard_832081.htm
Push Yourself - http://www.freepik.com/free-vector/sketchy-training-in-a-blackboard-style_832082.htm
Slide 9:
Medical Logo - http://www.freepik.com/free-vector/medical-logo_763775.htm
Yoga Poses - http://www.freepik.com/free-vector/people-doing-yoga-poses_841715.htm
Running Marathon - http://www.freepik.com/free-vector/running-marathon-background_722466.htm
Slide 10:
Human Organs - http://www.freepik.com/free-vector/human-organs-icons_766874.htm
Human Body System - http://www.freepik.com/free-vector/human-body-system-collection_840443.htm
Human Organs - http://www.freepik.com/free-vector/human-organs_595348.htm
 References
Image Source: Various Sources. RETRIEVED April 11 & 12, 2016 from
Slide 12:
Runner Silhouettes - http://www.freepik.com/free-vector/runner-silhouettes_798990.htm
People Climbing Stairs - http://www.freepik.com/free-vector/people-climbing-stairs-motion-
silhouettes_748577.htm
Hiking - http://www.freepik.com/free-vector/man-hiking-flat-illustration_841083.htm
Woman Dancing - http://www.freepik.com/free-vector/abstract-silhouette-of-a-woman-dancing_787065.htm
Cycling - http://www.freepik.com/free-vector/cycling-triangle-vector-template_728432.htm
Slide 13 & 15:
Human Heart - http://www.freepik.com/free-vector/human-heart_796909.htm
Lungs Physiology - http://www.freepik.com/free-vector/lungs-physiology-illustration_843334.htm
Slide 14:
Breathing Seated Position - https://zmm.mro.org/teachings/meditation-instructions/
Inhalation and Expiration - https://www.boundless.com/biology/textbooks/boundless-biology-textbook/the-
respiratory-system-39/breathing-221/the-mechanics-of-human-breathing-838-12083/
Slide 16:
Human Heart - http://www.freepik.com/free-vector/hand-drawn-human-heart_797693.htm
Human Lungs - http://pixersize.com/wallmurals/human-lungs-21905051
Blood vessels - http://www.healthdirect.gov.au/blood-and-blood-vessels
 References
Image Source: Various Sources. RETRIEVED April 11 & 12, 2016 from
Slide 18:
Walking - http://www.freepik.com/free-photo/human-shadow--sky_532823.htm
Track - http://www.freepik.com/free-photo/school-track_23051.htm
Swimmer - http://www.freepik.com/free-icon/swimmer_718649.htm
Cycling - http://www.freepik.com/free-vector/mountain-cycling-vector-pack_594678.htm
Stair Climb- http://hudsonvalleyrunning.com/the-benefits-of-stair-climbing/
Sprint - http://www.freepik.com/free-vector/athlete-silhouette-vector-free_715976.htm
Interval training -https://www.fitnessinqatar.com/the-benefits-of-interval-training/
Interval training - https://www.fix.com/blog/ultimate-interval-training-guide/
Slide 19:
Timer - http://www.freepik.com/free-vector/timer-vector-elements_724806.htm
30 minutes - http://www.freepik.com/free-icon/30_697728.htm
Slide 21:
Boy Sitting - http://www.freepik.com/free-photo/boy-sitting_611527.htm
Jump Rope - http://www.siouxfallscompletefitness.com/move-of-the-month-jump-rope/
Carrying object - http://desiakhbar.com/site/how-to-prevent-back-pain/
Weight Lifting - http://www.freepik.com/free-icon/weightlifting-silhouette--power-sport_730641.htm
Football - http://www.freepik.com/free-vector/footballer-silhouettes_797687.htm
 References
Image Source: Various Sources. RETRIEVED April 11 & 12, 2016 from
Slide 22:
Bones - http://www.freepik.com/free-vector/hand-drawn-body-parts_840097.htm
Muscles - http://www.completefitness.com.au/articles/strength/muscles.php
Joints - http://www.34-menopause-symptoms.com/joint-pain.htm
Tendons - http://scienceyearfour.blogspot.com/2012/01/tendons.html
Ligaments - https://medialcollateralligament.wordpress.com/
Slide 23:
Chair Squat - https://achesandjoints.org/2008/04/27/chair-squats/
Squat Muscles - http://www.top.me/fitness/the-best-butt-exercises-275.html
Slide 24:
Weight training - http://www.medicalnewstoday.com/articles/287400.php
Slide 26:
Carrying box – http://safetytoolboxtopics.com/Lifting/lifting-safely-awkward-loads.html
Lifting sofa - http://panduanhidupsehat.com/tips-sehat/mitos-dan-fakta-terkait-sakit-punggung/4/
Reaching grocery - http://www.buzzle.com/articles/sneaky-ways-supermarkets-use-to-make-you-spend-more.html
Reaching candies - http://www.internetmonk.com/archive/62717
Slide 27:
Carrying box - http://www.bumc.bu.edu/wellness/workplace/ergonimics/
Correct Lift - http://webshare.northseattle.edu/Hazcom/backcare/techniques/index.htm
 References
Image Source: Various Sources. RETRIEVED April 11 & 12, 2016 from
Slide 29:
Can’t lift - http://aribrokers.com/restoration-insurance-safe-lifting-techniques/
Carrying boxes - http://www.summitortho.com/2012/08/16/lifting-heavy-objects/
Slide 32:
Changing water dispenser - http://www.air-n-water.com/hot-water-dispenser-safety.htm
Placing on shelf - http://www.plasteranddisaster.com/progress-in-the-study-and-how-to-build-a-hanging-shelving-and-
desk-unit/
Reaching Kitchen Cabinet - http://briandhunter.org/who-is-in-your-kitchen-cabinet/
Bad Back posture - http://www.freepik.com/free-vector/physiotherapy-bad-back-postures_842749.htm
Slide 33:
Osteoporosis - https://www.getsagecare.com/blog/tell-me-about-osteoporosis/
Osteoarthritis - http://www.aihw.gov.au/osteoarthritis/what-is-osteoarthritis/
Sarcopenia - http://www.iofbonehealth.org/what-sarcopenia
Atrophy – http://www.isteroids.com/blog/appetite-stimulating-hormone-to-guard-muscle-against-atrophy/
Slide 34:
Broken Bone – http://www.healthcareplaza.net/tag/broken-bone/
Broken Tendon – http://orthoinfo.aaos.org/topic.cfm?topic=a00018
Broken Ligament – http://orthoinfo.aaos.org/topic.cfm?topic=a00551
Slide 36-38:
Push-up – http://parkour.wikia.com/wiki/Push_Up
Plank – http://lovemyyoga.com/plank-pose.html
 References
Image Source: Various Sources. RETRIEVED April 11 & 12, 2016 from
Continuation Slide 36-38:
Squats – http://www.womenshealthmag.com/fitness/squat-hold
Bench Press – http://how2getbig.com/benchpress/
Deadlift – http://www.mensfitness.com/training/build-muscle/5-best-deadlift-variations/slide/5
Slide 41:
Yoga Poses - http://www.freepik.com/free-vector/watercolor-cute-yoga-poses_843436.htm
Flexibility - http://users.rowan.edu/~kuster54/expertpage(flexibility).html
Back bend - http://career.iresearchnet.com/career-development/flexible-work-arrangements/
Slide 42:
Shoulder Flexibility Female - http://ginimartinez.com/8-week-shoulders/
Shoulder Flexibility Male - http://www.sunnycv.com/val/school/5th/P.E..html
Slide 43:
DNA Molecules – http://www.freepik.com/free-vector/dna-molecule-structure_764993.htm
DNA Fingerprint - http://www.freepik.com/free-photo/dna-fingerprint-1_29743.htm
Gender – http://www.freepik.com/free-vector/silhouettes-of-man-and-woman_766045.htm
Chromosomes - http://www.freepik.com/free-icon/masculine-chromosomes_816571.htm
Pregnant Woman - http://gazettereview.com/2015/08/short-women-have-shorter-pregnancies/
Inactivity – http://bonfirehealth.com/dangers-sedentary-lifestyle-active/
Stiff Joints - https://nupro.net/are-you-suffering-with-painful-swollen-joints/
Age – http://www.maxworkouts.com/lp/3-worst-exercises-that-cause-aging-p1
 References
Image Source: Various Sources. RETRIEVED April 11 & 12, 2016 from
Slide 45:
Static Stretch – http://breakingmuscle.com/mobility-recovery/how-to-stretch-like-the-professionals
Dynamic Stretch – https://rehab.hartfordhealthcare.org/services/sports-medicine/conditions-treatments/dynamic-stretch-
warmup
Yoga – http://www.freepik.com/free-vector/yoga-silhouettes-pack_797827.htm
Pilates - http://bodylinepilates.com/#/main/
Slide 48:
BIA – http://www.healthgoods.com/Omron_Body_Fat_Scale_HBF_400_p/on-hbf400.htm
Measuring Tape – http://www.freepik.com/free-photo/measuring-tape_30362.htm
Weighing Scale – http://www.freepik.com/free-photo/scales_34808.htm
Slide 49:
Beef Slices – http://www.freepik.com/free-photo/best-british-beef_642343.htm
Cheeseburger – http://www.freepik.com/free-photo/cheeseburgers_604180.htm
Ham Slices – http://www.freepik.com/free-photo/ham-slices_599962.htm
Belly Fat - http://healthyvegancoach.com/diet-to-lose-body-fat.html
Slide 50:
Heart Attack – http://www.webmd.com/heart-disease/guide/heart-disease-heart-attacks
High blood – https://www.bulletproofexec.com/steve-wood-reduce-high-blood-pressure-benefits-isometric-exercise-234/
Stroke – http://www.webmd.com/stroke/
 References
Image Source: Various Sources. RETRIEVED April 11 & 12, 2016 from
Continuation Slide 50:
Diabetes – http://www.freepik.com/free-photo/diabetes_572344.htm
Cancer – http://www.bbc.com/news/health-32936877
Back Pain - http://www.webmd.com/healthy-aging/disability-cost-13/slideshow-medical-expenses
Slide 51:
Overweight – http://nubellocosmeticsurgery.com/are-you-above-65kgs-overweight-it-could-give-rise-to-so-many-
problems/
Obesity – http://www.bbc.com/news/health-35933691
Underweight - http://www.curejoy.com/content/natural-remedies-overcome-underweight/
Slide 52:
Food Pyramid - http://health-advisors.org/food-guide-pyramid/
Man Outdoor - http://www.freepik.com/free-vector/man-outdoor-running_838976.htm