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Lesson 4

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29 views33 pages

Lesson 4

Uploaded by

Lance Gabriel Manansala
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PPTX, PDF, TXT or read online on Scribd
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Health-

Related
Physcial
Fitness
LESSON4
OBJECTIVES
In this lesson, you will learn different components of
health-related physical fitness. You will also discover
which component/s you are weak or strong at.

At the end of this module, you will be able to:

a. know the Health-related physical fitness

b. identify the different components of health-


related physical fitness

c. analyze and distinguish the different


components of health-related physical fitness
Guess the
Gebberish
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Muscular Endurance
age lite tea

Agility
car do bus cool liar

Cardiovascular
buddy compose see shawn

Body Composition
lee an pig your

Lean Figure
east feed

Speed
ask sir size

Exercise
paw wear

Power
cord dine at ion

Coordination
fix sea call feet nest

Physical Fitness
Health-Related Physical
Fitness
“ Health- Related
Physcial Fitness ”
Health-related fitness is all about personal
health and how the healthy lifestyle of physical
activity influences us as a person. This is important
for anyone who wants to live a physically active
lifestyle to support a higher quality of life.

Exercise can be a structured process of physical


activity such as going to the gym, taking
cardiovascular classes and lifting weights. Or, it can
also be anything from walking to the park to
intensive cardio workouts.
Components of Health-
Related Physical Fitness
• Body Composition
• Cardiovascular Fitness/Cardiorespiratory
Endurance
• Flexibility
• Muscular Strength
• Muscular Endurance
Components of Health-
Related Physical Fitness
• Body Composition
• Cardiovascular Fitness/Cardiorespiratory
Endurance
• Flexibility
• Muscular Strength
• Muscular Endurance
BODY Composition
It is the ratio of body fat to lean body
mass (including water, bone, muscle, and
connective tissue). Having too much fat
tissue is a risk factor for cardiovascular
diseases, diabetes,
cancer, and arthritis.
A Good Body Methods of
Training Body
Composition: Composition

• Creates a toned, • HIIT traing


lean figure. • Circuit training
• Boosts the • Strength training
body’s
functional
capability.
• Speeds up
metabolic rate.
• Encourages
Cardiovascular Fitness/
Cardiorespiratory
Endurance
It is the ability of the heart (cardio) and
circulatory system
(vascular) to supply oxygen to muscles for an
extended period of
time. Cardiovascular is also called
cardiorespiratory (lungs)
fitness.
Benefits of
Cardiovascular
Endurance Training
As one of the most important health-
related components of fitness, it’s fair to
say that cardio endurance has its
benefits when trained regularly.
Cardio Endurance
Training:

• Strengthens heart muscle


• Increases lung capacity
• Regulates blood pressure
• Reduces stress/enhances mood
• Lowers unhealthy cholesterol
• Aids sleep
• Prevents obesity (gives the
metabolism a boost)
Fastest Ways to Improve
Cardiovascular
Endurance:

• Jogging
• Cycling
• Swimming
• Active Sports
• (such as, football, hockey,
basketball, surfing, etc.)
FLEXIBILITY
It is the ability to move a body part
through a full range of motion at a joint.
The sit-and-reach is commonly used to
determine flexibility.
The main reason for flexibility being a
little different to the previously mentioned
components of fitness is that it’s more
about your body’s ability to move rather
than how it looks and performs, and is
often trained by stretching.
Long Term Benefits of
Flexibility Training
• Increases athletic performance
• Reduces chance of injury during physical
activity
• Eases muscle aches, pains, and cramps
• Improves balance and posture
• Quickens recovering after exercising
(improves blood
flow)
Exercises to Improve Your
Flexibility
• Dynamic warm-ups
• Yoga
• Dancing
Muscular Strength
Refers to the maximum amount
of force a muscle can exert against
an opposing force.

Fitness testing usually consist of


one-time maximum lift using
weights (bench press, leg press,
etc.).
Health Benefits of
Muscular Strength Training

• Builds and maintains muscle mass as you age


• Boosts mood and energy levels
• Aids bone health
• Burns excess calories (improves metabolic rate)
• Shreds excess fat stores
• Improves other components of fitness
(cardiovascular
endurance, coordination, and balance)
Components of Fitness:
Strength and How to Build
It
• Bicep curls with dumbbells
• Barbell squats
• Dumbbell rows
• Deadlifts
• Barbell lunges
• Pull-ups
• Tricep dips
5. MUSCULAR
ENDURANCE
Refers to the ability of the muscle to
work over an extended period of time
without fatigue.

When training and learning how to test


your muscular endurance, you should
have a holistic approach
Benefits of Training Muscular
Endurance

Muscular endurance isn’t just about

training your muscles to sustain long

periods of training, although this is

one of the most focused on benefits

of training muscular endurance.


Muscular Endurance Training:

• Reduces the risks of injury in sports and


everyday life
• Prevents obesity and excess fat storage
• Boosts performance in sports, weight training, and
everyday activities
• Improves mood and self-
confidence
Exercise to Improve
Muscular
Endurance
• Push-ups
• Planks
• Squats
• Sit-ups
• Lunges

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