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Physical Fitness Components - Review Notes

Hook and Ignite

  • Hook (1 min): This guide reinforces students' knowledge about the Physical Fitness Test (PFT) and serves as a review of the different Physical Fitness components and their contributions to overall health.

  • It includes a discussion of the Physical Activity Pyramid and how to differentiate exercise from regular physical activity.

  • Ignite (2 mins): Introduces the two broad domains of fitness and their relevance to health and sports performance:

    • I. Health-Related Fitness (HRF) measures attributes needed for daily living.

    • II. Skill-Related Fitness (SRF) measures abilities that support performance in sports-related tasks.

I. Health-Related Fitness and Skill-Related Fitness

A. Health-Related Fitness (HRF)

  • HRF measures the physical attributes necessary for daily living.

  • The following comprise HRF:

    1. Body Composition – Height, Weight, Body Mass Index, Body Fat Percentage, Waist and Hip measurements.

    2. Flexibility – tested with Zipper Test and Sit and Reach.

    3. Muscular Strength – tested with Push ups.

    4. Muscular Endurance – tested with 1-minute crunches and Basic Plank.

    5. Cardiorespiratory – tested with 1-mile run/12-minute run, Beep test, and 3-minute step test.

B. Skill-Related Fitness (SRF)

  • SRF refers to physical abilities that show potential for good performance in certain skills (usually in sports) like power, balance, reaction time, etc.

  • The following comprises the SRF:

    1. Power – tested with Standing Long Jump (optional).

    2. Balance – tested with Stork Balance Stand Test.

    3. Reaction Time – tested with Stick Drop Test (2 mins).

II. Physical Fitness Components

  • There are five physical fitness components. These components are the blueprints for designing, organizing, and executing a well-balanced workout program.

1) Cardiovascular Endurance

  • Measures how efficiently muscles use oxygen during exertion.

  • Example exercises:

    • ext{dancing}, ext{aerobic dancing}, ext{Zumba}, ext{kickboxing}, ext{jump rope}, ext{jumping jacks}, ext{jogging in place}, ext{burpees}, ext{etc.}

  • Purpose: sustain activity over extended periods.

2) Muscular Endurance

  • Capability of the muscles to endure contractions for a period of time.

  • Example exercises:

    • ext{plank}, ext{body weight squats}, ext{walking lunges}, ext{crunches}, ext{etc.}

  • Purpose: perform repeated contractions without fatigue.

3) Muscular Strength

  • Amount of force a muscle can produce in a single voluntary contraction.

  • Example exercises:

    • ext{calisthenics}, ext{push-ups}, ext{pull-ups}, ext{squats}, ext{etc.}

  • Purpose: maximize force in one effort.

4) Flexibility

  • Measures the extent to which the limbs can move.

  • Example exercises:

    • ext{yoga}, ext{hamstring stretch}, ext{quadriceps stretch}, ext{calf stretch}, ext{triceps/biceps stretch}, ext{abdominal stretch}, ext{etc.}

5) Body Composition

  • Body’s ratio of fat mass compared with body weight.

  • Exercises to improve body composition include cardio exercises and weight training (to build muscle) at least 3 times a week.

III. Difference between Physical Activity and Exercise

  • Physical Fitness: comprises attributes individuals work toward (e.g., muscle endurance, power, strength).

  • Physical Activity: body movements that burn calories (e.g., walking, house chores, gardening).

  • Exercise: a form of physical activity intended to improve or sustain physical fitness and other health benefits.

IV. The Physical Activity Pyramid

  • There are 5 kinds of physical activity that compose the pyramid. Each acts on different body systems and provides different fitness benefits.

1) Moderate Physical Activity

  • Activities to be performed daily (e.g., brisk walking, house chores, yard work).

2) Vigorous Aerobics

  • Activities done for a long period without stopping but raise heart rate and promote sweating (e.g., step aerobics, Zumba, dance aerobics).

3) Vigorous Sports and Recreation

  • Short-burst activities that increase heart rate with rest periods (e.g., basketball, soccer, tennis).

4) Muscular Fitness Exercises

  • Activities that build strength, muscular endurance, and power (e.g., rock climbing, calisthenics, jumping).

5) Flexibility

  • Improves postural stability and balance (e.g., yoga, stretching exercises).

  • Navigate: Since this module is a review of different Physical Fitness Components, see attached Worksheet 1.1 – Physical Fitness Assessment and Interpretation Activity Log for the activity.

Practical implications and assessment

  • The physical fitness test (PFT) is the easiest way to assess students’ physical capabilities in terms of strength, flexibility, power, and aerobic fitness.

  • It is a great tool for setting fitness goals and helping students improve their health.

  • The Physical Activity Pyramid and knowledge about the different physical fitness components help students design a program that would meet their fitness goals.

Additional notes

  • Time Frame: 30 Minutes (1 meeting).

  • The module emphasizes review of concepts learned in previous lessons and ties them to real-world health outcomes and goal setting.

  • Key tests to remember (HRF & SRF):

    • Body Composition: BMI, Body Fat %, Waist/Hip ratio.

    • Flexibility: Zipper Test, Sit and Reach.

    • Muscular Strength: Push-ups.

    • Muscular Endurance: 1-minute crunches, Basic Plank.

    • Cardiorespiratory: 1-mile run, 12-minute run, Beep test, 3-minute step test.

  • SRF tests: Standing Long Jump (Power, optional), Stork Balance Stand Test (Balance), Stick Drop Test (Reaction Time).

Formulas and key numbers

  • BMI (as part of Body Composition):
    BMI = rac{W}{H^{2}}
    where $W$ is weight in kilograms and $H$ is height in meters.

  • Cardiorespiratory tests include the following time/distance benchmarks cited in the module:
    1\,\text{mile run},\ 12\,\text{minute run},\ 3\,\text{minute step test},\text{Beep test}.