Chapter four
Components of
Physical Fitness
The two components of
physical fitness
Health - Related Skill - Related Physical
Physical Fitness Fitness
It helps you perform well in
It helps you stay sports and activities that
healthy require certain skills
A. Health - Related Physical
Fitness
4.1 Cardiovascular fitness
It is the heart’s ability to pump blood and your
lungs’ ability to take in oxygen.
It is also the muscle’s ability to take up and
use the delivered oxygen to produce the
energy needed to continue exercising
sometimes called cardiorespiratory endurance.
Helps to:
• Increase in exercise tolerance.
• Reduce body weight, high blood pressure, bad
(LDL and total) cholesterol.
4.1.2 Means and Methods of Developing
Cardiovascular Fitness.
Dosage Remark
Frequency • 3-5 days/week • If training is injury-free,
frequency can be 5 days/week
Intensity 60-80% of maximum
heart rate.
Duration/time • 20 and 60 minute Beginners-20 to 30 minutes
highly trained person- 40-60 min
Type/ mode • Any aerobic • Brisk walking, jogging,
activity that uses a running, cycling, swimming,
large muscle (e.g stair climbing and dancing.
the legs)
4.2 Muscle Fitness
4.2.1. Meaning and concepts of muscle fitness
• There are two components of muscle fitness:
Muscular strength and muscular endurance.
4.2.1. Muscular
strength
The maximum amount of force a muscle or muscle
group can exert by a single maximal contraction.
Or how much weight that an individual can lift in a
single maximal effort.
Benefits of Muscular Strength and Endurance
• Lead to healthier, stronger muscles and bones.
• Reduce the risk of injury.
• Improve confidence and how you feel about yourself.
4.2.2. Muscular endurance
Refers to the ability of muscle or muscle group
to contract for an extended period of time
without undue fatigue.
Ability to generate force over and over again.
Means and Methods of Developing
Muscular Fitness
Muscular Endurance
Dosage Remark
Frequency Weight train 2-4 times per week.
Intensity When lifting weights, perform 15- add or maintain weight and
20 repetitions during the workout repetitions
Time 30-60 minutes.
Type/Mode Resistance training, light weights. E.g. Plank, Body weight squats,
Walking lunges, Pushups, Sit-ups.
Muscular Strength
Frequency 2-4 times per week.
Intensity 3 sets of 8-12 repetitions
Time 30-60 minutes.
Type/Mode Anaerobic activities such as E.G. Lifting weights, climbing stairs,
weight lifting and sit ups. cycling, push-ups, sit-ups and squats.
4.3. Flexibility
• Flexibility is the ability to move a body part around joints
freely through there full range of motion.
Benefits of flexibility
• Fewer injuries. Less pain. ...
• Improved posture and balance. ...
• Improved physical performance
• Stretching exercise and yoga helps to improve flexibility.
Means and Methods of Development
Remark
Dosage
Frequency 2 – 3 days per week
Intensity Stretch to the point of mild
uncomfortableness, to the point where
you feel the tension but not pain
Time/Duration 15 – 30 minutes per day, hold stretch
for 20 – 60 seconds
Type/Mode • Dynamic stretch (prepares body for e.g. forward lunges, side
exercise) lunges, cross-over, seat,
Static stretch (done after warmed seat side straddle,
up) seat stretch, knees to
PNF (Proprioceptive Neuromuscular chest
Facilitation)
4.5. Body composition
• body composition refers to the relative amounts of fat
and lean body tissue (muscle, organs, bone) found in
your body.
Benefits of having a good body composition, including:
• Decreased risk of type 2 diabetes, bp, and heart disease.
• Increased functional ability, to move and exercise more
freely, which allows us to burn more calories.
• Body Mass Index is a simple calculation to estimate.
Means of Development
Remark
Dosage
Frequency 5 to 7 times per week • Five sets of 10 repetitions per
resistance exercise
Intensity Combination of intensities • Higher intensity workouts burn
more calories.
Time/Duration Dependent on intensity
Type/Mode Aerobic, anaerobic, • e.g.; Strength Workouts (
resistance Front lunge, walking lunge, or
activities to burn fat and overhead lunge, Planks, Pushups
activities to build muscle , Squat with an overhead press
• Cardio Exercise (Jump, Rope,
Jumping Jacks, Squat Jumps,
Running the Stairs, Jogging in
Place…
B. Skill-Related Components of
Fitness
1. Speed
2. Power
3. Agility
4. Balance
5. Coordination
6. Reaction time
1. Agility
The ability to change and control the direction and
position of the body while maintaining speed.
the ability to control the body’s movement and to
change the body’s position quickly.
2. Balance
• The ability to remain upright-The ability to control or
stabilize the body while standing or moving.
3. Coordination
The ability to use the senses to determine and direct the
movement of your limbs and head.
The ability to use two or more body parts together well,
or to use the senses alone with the body parts
4. Speed
The ability to move a distance or complete a body
movement in a short period of time
The ability to perform a movement or cover a distance in a
short period of time.
Short runs are used to evaluate speed
5. Power
Is the ability to exert maximum force with great speed
6. Reaction time
The ability to react or respond quickly to what you hear,
see, or feel.
The quicker your response, the better your reaction time.
Quiz/test (10%)
1. Define the term “physical fitness”
2. define the term physical activity and physical
exercise. And Identify the difference between
them.
3. What is hypokinetic diseases or conditions, list four
of them and explain how regular physical
activity(physical exercise impact on them)?
4. List and define the health related components of
physical fitness?
5. How to develop cardiovascular fitness (write in
terms of FITT)
