Week 2: Health related fitness components

Physical Fitness

• It is a part of ‘‘total’’ fitness - ‘‘total fitness’’ not only includes the emotional, social, and spiritual aspects of life. The physical aspect is also a huge part of it.

• It is the basis for dynamic and creative activity. - When people fail to encourage the development of fitness, they simply undermine their capacity for thought, work, and the overall use of their movement skills for the improvement of their lives. Dynamic movement brings about an active mind.

• Key to health - one of the most important components in helping you maintain good health.

• Can be improved by physical activity and exercise. - Movement is the key ingredient, and as discussed in the previous lesson, it can be done either through regular physical activity or by following an exercise program that would suit your fitness goals. Doing this often would be very beneficial to your overall health and wellness.

SMART

All Physical fitness Components can be used and are the basis for any of your fitness goal/s at the present or in the future.

Your fitness goal/s should always be ______, use this specific acronym to guide you in creating a fitness goal for yourself in your path to a healthier lifestyle.

S-Specific

Your fitness goal/s should always be _____ - This is the reason why you need to learn about the different fitness components; so that you will be able to point to an exact target where you want to improve in your physical fitness, health, and wellness.

M-Measurable

Your fitness goal'/s should be something that you can directly see changes from.

• You can measure and gauge with the use of physical tests or certain forms of equipment/materials.

• This way, you’d know for yourself where you have improved on.

• Knowing where you’re going and knowing that you’re getting there will also help you become more motivated to traverse and continue on the path of fitness.

A-Attainable

Your fitness goal/s should be something that you can achieve and something that you know you can manage and spend your time doing

R-Realistic

Your fitness goal/s should be something _______, something that you know you can possibly do and commit yourself to.

• You can neither lose 100lbs. within a month nor gain bulky abs within that same time period the moment that you start to move.

• You have to condition yourself into something realistic for you not to feel frustrated towards yourself

Time-Bound

Your fitness goal/s shoud be set at a specific period. You should make sure that you have a specific time frame for all the goals you have set for yourself

Health Related Fitness Components

These are components of fitness essential to maintaining your health and preventing you from obtaining different diseases.

Health Related Fitness Components

These Fitness components also dwell in your organ systems’ capacity to work efficiently and how they coordinate to perform the tasks you need to do on a daily basis or when you are exerting effort in particular activities.

Health-related fitness components

The different _________ are

• Cardiovascular (VC) Endurance,

• Muscular Endurance,

• Muscular Strength,

• Flexibility, &

• Body Composition.

Cardiovascular Endurance

It is also known as Cardiorespiratory Endurance. This health-related fitness component refers to your ability to perform prolonged, large-muscle, dynamic exercises at different intensities.

Cardiovascular Endurance

The organ systems related to this specific health-related fitness component are:

• Heart,

• Lungs,

• and Blood vessels

Cardiovascular Endurance

In simplest terms, this is how your body maintains its processes when you are in motion. It also refers to how well you recover from bouts of activities you’ve performed on certain occassions.

Lungs and Heart

The organ systems mainly involved in your Cardiorespiratory System are your ____ and ____. These 2 (2) main organs, together, with a network of blood vessels, work hand-in-hand to help you properly breathe and transport oxygen-rich blood throughout your whole body.

Cardiovascular Endurance

It refers to how long these organs work together to deliver oxygen throughout the body in the form of blood. Your blood vessels are also a contributing factor in performing the work of transferring blood to your body to provide it with enough oxygen it needs every single day of your life.

Cardiovascular Endurance

When this health related fitness component is strong, you will have a stronger heart that pumps blood with minimum effort. It doesn’t have to work as hard at rest or during low levels of effort or strenuous physical activities.

Cardiovascular Endurance

You can improve this component of fitness by performing several kinds of endurance training.

Endurance Training

It is a type of activity that requires you to move your body at a continuous pace, ranging between durations of ten minutes to more than two hours.

Endurance Training

Involving yourself in this type of training reduces your risk for

• Heart diseases

• Stroke

• Cancer

• and even depression,

• Anxiety

• and excess body fat

This is because your CV endurance’s organ systems (heart, lungs, blood vessels) work together in coordination and are challenged to adapt to the stressors in which you situate your body.

Aerobic and Aerobic Training

2 Kinds of Endurance Training

Aerobic Training

It comes from the word ‘‘aero,’’ which means the presence of air. This type of endurance training training refers to long-lasting workouts that have very low to high intensities.

Aerobic Training

This type of exercise requires you to move continuously, which means that you are not allowed to stop during a bout of exercise at any point. This is so that your CV system can work in a continuous manner and totally reap your endurance training benefits.

• When you perform aerobic activities, your body is dependent on oxygen to support the different muscle contractions within your system.

• This then forces your CV system to work harder and eventually adapt to the stress that you’ve put your body in.

Aerobic Training

Examples of this type of exercise includes

• Continuously walking for an hour,

• jogging for 30 minutes or more,

• swimming for 50 laps,

• cycling for 42 kilometers,

• or even stair climbing from the 1st floor to the 10th floor.

Cardiovascular Endurance

It is the most basic fitness component that you should achieve during your fitness journey. All the other components of fitness (whether health-related or skill-related) are dependent on this component. Without a strong set of the __ system, it would be hard for you to sustain and prolong a lot of physical effort.

Anaerobic Training

It comes from the word ‘‘anaero,’’ which means the absence of air. This refers to short-lasting and high-intensity activities. It is the exact opposite of aerobic training, but it still focuses on developing your overall CV endurance.

Anaerobic Training

A simple example of this type of training is sprinting or running fast. To perform this activity, you need to move from one place to another quickly.

Anaerobic Training

This activity may last only for a few seconds. During this time, your body does not demand that much oxygen because the activity is short.

• What the body does instead is that it uses its other stored energy to allow you to perform the work.

• Though your body requires less amount of oxygen, this still inhibits certain CV endurance improvements.

Varying Intensities or Interval Training

Another example of anaerobic training is known as _______ or _______. Some simple anaerobic activities are jogging-running-jogging, and walking-jogging-walking, which fit this concept.

Anaerobic Training

It is a type of endurance training where you put an extra challenge to your Cardiorespiratory System. This is because of the type of stress you are putting your body into.

• Aquick deprivation of oxygen from the body during bouts of physical effort forces the CV system to exrt extra effort in converting deoxygenated blood into oxygen-rich blood at quick rates.

30 minutes/day 3-5 times a week

The Ideal Duration of Endurance/CV Training or exercise time for beginners is set at?

This amount of load can already challenge your cardiovascular system, especially if you are very new to movement and physical activity.

Muscular Endurance

It is the muscle or muscle group’s ability to remain contracted or to contract repeatedly for a long time.

Muscular strength and endurance

The organ system required for these health related fitness components is the Musculoskeletal System:

• Bones,

• Muscles,

• Joints,

• Tendons, & Ligaments.

All the movements you do on the daily basis involve your musculoskeletal system.

Muscular Endurance

It is the measure of how long you can sustain muscle contractions. This component is focused on determining your capacity to move and how far you can prolong these movements, from doing tasks every day or even when playing particular sports.

Cardiovascular Endurance

Muscular endurance is highly associated with CV endurance. These two components are closely related to each other because one’s development leads to the development of the other.

Therefore, to improve muscular endurance as a component of fitness and to also promote the development of your muscular endurance. You will need a strong _______.

Musculoskeletal System.

Simple activities like

• repeatedly jumping

• carrying things to and from one place to another, or more complex activities like weight training,

• Running marathons, and playing foot ball all require the coordinated movements of your?

Resistance Exercise

It is the process of exercising with profressively heavier resistance to stimulate muscle development (ACE Manual, 2010). Lifting certain amounts of load at specific repititions can inhibit the development of your musculoskeletal system. Aside from this, it also improves your overall posture, and you become more coordinated with your movement.

20 to 30 minutes/day at least 3 times a week.

The ideal exercise time that you should allot for resistance training should only last between _______________. This duration of exercise is fit for beginners like you.

Resistance Exercise

This type of exercise should not be continuous, but rather, it should be done intermittently. Lifting additional loads places great stress on your body, unlike cardiovascular training. This is the reason why you need to give your body enough time to recover and rest.

twenty-four to forty-eight (24-48) hours

Most training programs always alternate resistance exercise with cardiovascular exercise; because a __________ rest is the ideal time that you should give your muscles to recover and return to their normal length.

Muscular strength

This health related fitness component refers to the amount of force a muscle can produce with a single maximum effort.

Muscular Strength

Compared to muscular endurance, where you sustain a muscle contraction for long periods, muscular strength refers to movements that you do that are explosive, very sudden, abrupt, and only for a single repitition.

• It is how well your body reacts to instant movements and loads it encounters on a daily basis or during exercise.

• From lifting something heavy off from the floor, or putting something on top of a shelf, your muscles are at work, and your overall strength is being tested.

Muscular Strength

This also works hand-in-hand with muscular endurance. This means that you cannot be able to perform explosive movements effectively if you cannot endure the load that is placed upon you.

related to each other.

All of the health-related fitness components are _________. This is because a sound training program entails developing each component one on top of the other, with the focus of improving CV endurance, Muscular Endurance, Muscular Strength, and the other two components known as Flexibility, Body composition, in that specific order.

Resistance Training

You can imrpove both of these two components of fitness by engaging in this type of training.

Muscular Strength.

Unlike in Muscular Endurance, where the focus is lifting a light load with a high number of repititions, your focus should be the opposite in ________.

• This means that you are to lift heavier loads with with a lower number of repititions. - This said intensity aids in stimulating the body’s muscle cells to develop and give you the muscularity that you desire.

20-30 minutes/day for at least 3 times a week

The ideal exercise time used for developing muscular strength is also the same as the exercise time for muscular endurance:

Muscular Strength and Endurance Training

This type pf training must also not be continuous and should be done on intermittent days within the week. This way, you can provide the body with enough recovery time and rest

Muscular Strength and Endurance Training

The best way is to alternate these type of training with Cardiovascular Endurance training so that you can allow your body to recover from the heavy bouts of exercise you’ve exposed it to.

a). It is responsible for your body’s smooth and fluid movements

b). It helps in properly aligning your skeletal system (bones)

c). It aids in the prevention of musculoskeletal-related diseases like:

• Osteoporosis

• Osteo-arthritis

• Sarcopenia

• Muscle Atrophy

d). It aids in the prevention of musculoskeletal-related injuries

Importance of Developing Muscular-Endurance & Muscular Strength

It is responsible for your body’s smooth and fluid movements (developing muscular endurance and muscular strength)

When you have developed muscular endurance and strength, your body is able to produce movements easily. This allows you to perform the necessary tasks you have daily, and it may also allow you to improve in your sports performance or overall physical activity.

It helps in properly aligning your skeletal system (bones) (developing muscular endurance and muscular strength)

When you have strong muscles, they hold your bones in place properly. Hence, this provides you with the support necessary for your good posture.

When you have strong muscles and bones that can endure effort, your body is well capable of supporting itself and providing it with an upright structure at all times

One of the Importance of Developing Muscular-Endurance & Muscular Strength

It aids in the prevention of musculoskeletal-related diseases like:

• Osteoporosis

• Osteo-arthritis

• Sarcopenia

• Muscle Atrophy

Osteoporosis

It is a condition associated with age, where a decrease in bone density is apparent, making it more susceptible to breakage (e.g., fractures, dislocation)

Osteo-arthritis

It is the slow but sure degradation of joints that is also associated with age. This is where joint cartilages wear away and is more common in older people.

Sarcopenia

It is a decrease is muscle mass or lean-body tissue; a condition that mostly targets women because of the lack of hormonal production that goes with age

Muscle Atrophy

It is a condition in which muscles lose their structure and become smaller because it is not developed or injured.

It aids in the prevention of musculoskeletal-related injuries (developing muscular endurance and muscular strength)

Injuries like broken bones, tendons, and ligaments in the form of tears, dislocations, and fractures, among others, are the most common types of musculoskeletal conditions that can hamper your mobility and overall function.

• When your muscles are strong they can be able to support your movements efficiently and protect you from any accidents.

• Having a strong set of muscular endurance and strength allows you to be more resilient to physical stressors that are found within your environment.

Resistance training is the most ideal exercise you can use to develop these two components. There are two kinds of resistance training, and these are:

• a). Body Weight Training

• b). Weight Lifting/Training

Specific Ways On How To Improve Muscular Strength and Muscular Endurance

Resistance Training

It is the most ideal exercise you can use to develop muscular strength and endurance.

Body Weight Training

This catergory of resistance training it very self explanatory. This simply means that you are to carry your own body weight at a certain number of repetitions in this training.

Body Weight Training

Examples of this type of resistance training include:

• Performing push-ups,

• Doing Crunches or sit-ups, and

• sustaining a Plank Pose for a minute.

No Equipment or materials are needed when you perform body weight training/exercises. Any activity that involves you to put effort only into the use of your body as a form of resistance/load is called ________.

Weight Lifting/Training

It is a category of resistance training where you use specific exercise equipment and other forms of external resistance to inhibit muscular adaptations in your body.

Weight Lifting/Training

Examples of basic ______ training exercise are:

• Squats,

• Deadlifts, and

• Bench Press. These exercises target large muscle groups of both the upper and lower body.

These are exercises that are often done inside a gym or a workout area and are often accompanied by isolated movements that target specific muscle groups within the body.

Weight Lifting/Training

This category of resistance Training is then further subdivided into two types, which were mentioned earlier in the lesson, and these are iknown as:

• Endurance Weight Training

• Strength Training

Endurance Weight Training

This category of Weight Ligting/Training is where you lift with a minimal load, but you will do it with maximum repetitions and sets.

Example: Doing a Squat with 10 Kilogram weight for three sets of 15 repititions.

Strength Training

This category of Weight Lifting/Training is where you lift with a maximal load, but you will only do it with minimum repetitions and sets.

Example: Doing a squat with 50 kilogram-weight for two sets of 10 repetitions.

Bodyweight Training

What type of resistance training was the assisted/chair squat?

Weight Lifting/Training

What type of resistance training was it when you carried a heavy object?

Flexibility

It refers to the range of motion available in a joint or joints. This means that when you are flexible, your limbs can bend, twist, and move without the risk of getting injured.

Organ System: Musculoskeletal System (Joints, Tendons, & Ligaments)

• a) Genes

• b) Gender

• c) Inactivity

• d) Age

Factors that affect Flexibility

Genes

It is the biggest contributing factor that may affect your flexibility. If one or both of your parents are inflexible, chances are, you will also have this trait.

• Factors like bone size and length, and muscle elasticity, and muscle length are hereditary traits that can hamper your flexibility

• You directly inherit these things from your parents, who passed on the DNA sets that they have in your cells’ DNA.

• The bone length refers to how big, small, long and short your bone structures are. While muscle length and elasticity refers to how your muscles contract and relax to inhibit movement.

Gender

It is an established fact in fitness that women tend to be more flexible than men.

• Women are anatomically made flexible solely for the purpose of pregnancy.

• A women’s body changes while the fetus is developing inside her womb.

• If you are a woman, your skeletal system also tends to expand and adjust to allow the passage of the baby out from your womb during the time of birth.

Gender

It is a major contributing factor that affects your flexibility because a woman’s body structure is specifically designed as such.

• But this doesn’t mean that you can’t become flexible anymore; there are a lot of activities out there that can help you improve this component of fitness, and it will be covered in the next part of this module.

Inactivity

When you are _____, this component is not being utilized and developed. your _____ would eventually lead to excessively stiff joints and poor ROM - bones, muscles, and joints’ ability to move at certain degrees or angles.

• When you have very stiff joints, activities like bending over to pick something, reaching upward for an object, or even simply sitting down are going to be a challenge.

• This is the reason why flexibility is a component that should not be left out during physical training and activities.

What factor is this that affect flexibility?

Age

As we ___, our joints also become inflexible. This is totally normal both for men and women; it is a natural process of deterioration that our body experiences through the course of time.

• As a result, we develop awkward postures that become stressful to other joints and muscles of our body.

• As we go through the normal process of aging, every cell in our body begins to slow down its reproduction. The chemicals normally produced by our organ system decrease in function, ultimately affecting parts of our musculoskeletal system, which leads to inflexibility

What is this factor that affect flexibility.

Stretching Exercise

You can develop and improve this component of fitness (flexibility) by performing what type of exercise?

Static Stretch

This is a type of stretch where joints are pulled and stretched at a fixed point.

Static Stretch

Examples of this type of stretch include:

• Hip Flexor Stretch and

• Child’s Pose

Dynamic Stretch

The opposite of static stretch; a type of stretch where the joints are stretched while in movement.

Dynamic Stretch

Examples of this type of stretch include:

• Dynamic Forward Lunges

• Lateral Lunges

Yoga

A stretch that is proven to induce relaxation and improve a person’s focus through movements.

Example of this type of stretching is the Sun Salutation.

Pilates

It is an activity that is synonymous with yoga but with the additional use of specialized equipment; focuses on the development of muscular strength, endurance, and flexibility altogether.

Flexibility

Unlike the other fitness components, the Ideal Duration of this type of Training and exercises can be performed Every single day ranging from 20 minutes to 30 minutes

20 seconds to 30 seconds

Ideally, how much should each stretch be held, focusing on different joints and muscle groups?

Body Composition

This health-related fitness component is the proportion of the fat mass and lean body mass found within your body’s structure.

Body Composition

Which Health related fitness component includes all the Organ systems of the body?

Bio Electrical Impendance Analyzer (BIA)

Body composition can be measured accurately using electronic equipment like the?

• This is common in fitness facilities where the equipment sends static electricity to the body and calculates your tissues’ exact measurements.

Body Composition.

This is your overall physicality, what makes your biological body YOU.

Fat

It is a body tissue that is found in almost all parts of the body. In fitness tests, it is measured or known as Percent% Body ___. There are two kinds of these.

Essential Fat

It is a type of fat needed by the body to support its overall energy expenditure. This type of fat can be found or taken from different food sources, which fuel our everyday energy needs

Non-Essential Fat

Fat that is stored inside the body and is not utilized through movement and exercise. These are fats that are visible to the naked eye and may sometimes come in the form of cellulities. These are the fats that you should eventually take off your body.