Part 2 - Introduction to Physical Education

What are the two major components of fitness?

Health-Related Fitness Components and Performance-Related Fitness Component

• Directly associated with good health

• Characterized by moderate and regular physical activitiy.

• Includes aspects of physiological functions that offer portection from diseases resulting from a sedentary lifestyle.

• Called as “Functional Fitness”

Health-Related Fitness Component

One of the HRFC that refers to the ability of the heart, blood vessel, blood and respiratory system to supply fuel, oxygenated blood, to the muscles and the ability of the muscles to utilize fuel to allow sustained exercise.

Cardiovascular Fitness

One of the HRFC that refers to the relative percentage of muscle, fat and other tissues of which the body is composed

Body Composition

One of the HRFC that refers to the ability to use muscles for a long period of time without tiring or undue fatigue.

Muscular Endurance

One of the HRFC that refers to the ability of muscles to lift a heavy weight or exert external force.

Muscular Strength

One of the HRFC that refers to the ability to use joints fully through a wide range of motion

Flexibity

• Includes the health-related components but with additional components that are somewhat related strongly to genetic factors.  Can be limited to others due to genetic limitations.

• Requires training and exercising at high intensities.

• Necessary for athletic accomplishments.

PERFORMANCE-RELATED FITNESS COMPONENTS

One of the PRFC that refers to the ability to change body positions quickly and keep the body under control when moving.

Agility

One of the HRFC that refers to the ability to keep the body in a steady position while standing and moving

Balance

One of the HRFC that refers to the ability to use the senses with the body parts to perform motor task smoothly and accurately.

Coordination

One of the HRFC that refers to the ability to combine strength with speed while moving. The ability to transfer energy into force at a fast rate.

Power

One of the HRFC that refers to the ability to move all or part of the body quickly. The ability to perform a movement in a short period of time.

Speed

One of the HRFC that refers to the ability to move quickly once a signal to start moving is received.  The time elapsed between stimulation and the beginning of the reaction to the stimulation.

Reaction Time

It refers to the number of times the heart beats in one (1) minute

Heart Rate (HR)

It refers to the rate at which the heart beats when a person is at complete rest

Resting Heart Rate (RHR)

It refers to the heart rate during exercise.

Heart Rate (HR)

It refers to the maximum number of beats the heart can beat in one (1) minute.

Maximum Heart Rate (MHR)

It refers to the range between resting and maximum heart rate

Heart Rate Reserve (HRR)

It refers to the heart rate needed to gain a training benefit.

Target Heart Rate (THR)

TRAINING INTENSITY (T.I.)
FIVE LEVEL/ZONES: ZONE 1

50% TO 60% of MHR

TRAINING INTENSITY (T.I.)
FIVE LEVEL/ZONES: ZONE 2

60% to 70% of MHR

TRAINING INTENSITY (T.I.)
FIVE LEVEL/ZONES: ZONE 3

70% to 80% of MHR

TRAINING INTENSITY (T.I.)
FIVE LEVEL/ZONES: ZONE 4

80% to 90% of MHR

TRAINING INTENSITY (T.I.)
FIVE LEVEL/ZONES: ZONE 5

90% to 100% of MHR

What is the formula for Karvonen Method?

220 – age = MHR

MHR –RHR= HRR

(HRR x Training Intensity (Zone percentage) + RHR = THR