W2 Lesson 2 - Health-related Fitness Components - Module PDF

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Module 3 – Health-Related Fitness Components 1Module 3 Health-Related Fitness ComponentsIn this module, you will learn about the different Health-Related Fitness Components that make-up Physical Fitness. As mentioned in the previous module, these components enable you to determine which part within ...

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PE 101 – Foundations of Physical Fitness Module 3 – Health-Related Fitness Components

Module 3

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Health-Related Fitness Components

In this module, you will learn about the different Health-Related Fitness Components that make-up Physical Fitness. As mentioned in the previous module, these components enable you to determine which part within your physical fitness journey you should focused on. At the end of this module, you will be able to: 1. know the different health-related fitness components and how each affect a person’s physical body. 2. recognize the relevance of knowing current physical fitness level to determine appropriate physical improvements. 3. relate daily activities and sporting activities that develop the different health-related fitness components to improve a healthy lifestyle. 4. perform basic health-related fitness component-activities to grasp knowledge obtained from the discussions. 5. understand the importance of regular physical activity and exercise through different activities that develop each health-related fitness components. Through the lesson, the different concepts and activities will help guide you in understanding the relationship of these components of fitness to your general physical disposition.

Basics of Physical Fitness As mentioned in Lesson 1, health, wellness, and fitness always go together through the different discussions in the course. The first part of the lesson today is a review about the basics of physical fitness and partly a repetition of the concepts that you’ve learned from Module 2. 1. Physical Fitness is a huge 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. When your body is in poor condition, meaning it is not physically healthy and well, you will not be able to meet your needs and the needs of others around you. Your physical body has a direct effect on how you can finish a lot of demanding tasks that are found in your life. When you know how to develop your body in the form of physical activity and exercise you are directly on track in developing your overall health, wellness, and fitness.

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PE 101 – Foundations of Physical Fitness Module 3 – Health-Related Fitness Components

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2. Physical Fitness 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. When you are actively moving, your brain and its thought capacities are stimulated, which in turn, affects your quality of life and your emotions. Think about it, why is Physical Education still included in many traditional school settings? It’s because, movement takes away the monotony of traditional learning where students get informed and learn in all four corners of their room. Think of movement as a different type of learning or a different way of engaging into learning. Physical movements challenge the body as well as the mind to think of strategies and creative thoughts. Movement encourages activity within your brain and it helps you become more mentally aware and focus to interpret several information that you can use in your life. Physical Fitness can be a good influence to inhibit these specific changes, that’s why it is such an important knowledge that a lot of people should learn, understand, and use. 3. Physical Fitness if the key to health. Physical Fitness is one of the most important components in helping you maintain a good health. Being physically fit makes your body stronger and more resilient to disease and other conditions. Improving on this aspect of your life is something that you will not regret in the long run. An active body would always lead to an active lifestyle. When you have an active lifestyle, you are ensuring a good quality of life for yourself compared to others who do not practice this. Unlocking this aspect within you may take years of practice and dedication but, the benefits of such practice can be of good help to your overall health and wellness. Start Slow! When you want to have a change in your physical activity, always ensure to start slow and gradually move to more complex activities. A good example of this is, if you want to learn how to jog or run, learn how to walk first. Don’t expect your body to do too much at the start, always give it the time to adjust through simple exercises. Course Module

PE 101 – Foundations of Physical Fitness Module 3 – Health-Related Fitness Components

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

Fitness Goals During Lesson 1 it was partially mentioned that the Physical Fitness Components are the key ingredients to helping you determine your health and your skills. These components, aside from its previously mentioned purpose, are also contributing factors to a successful exercise training program. All Physical Fitness Components can be used and are the basis for any of your fitness goal/s at present or in the future. The role of this lesson is for you to set a fitness goal for yourself. Your fitness goal/s should always be S.M.A.R.T.; use this specific acronym to guide you in creating a fitness goal for yourself in your path to a healthier lifestyle: S – Specific

M – Measurable

A – Attainable

R – Realistic

T – Time Bound

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Your fitness goal/s should always be specific. This is the reason why you need to learn about the different fitness components; so that, you will be able to point an exact target where you want to improve in your physical fitness, health, and wellness. Your fitness goal/s should be something that you can directly see changes from. It’s something that 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 to fitness. Your fitness goal/s should be something that you can achieve and something that you know you can manage and spend your time doing. Most of all, your fitness goal/s should be something realistic, something that you know you can possibly do and commit yourself to. You can neither lose 100 lbs. 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. Your fitness goal/s should be set at a specific period. You should make sure that you have specific time-frame for all the goals that you have set for yourself.

PE 101 – Foundations of Physical Fitness Module 3 – Health-Related Fitness Components

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What is/are your exact fitness goal/s? What do you want to achieve for yourself when you start moving or training? Do you want to lose weight? Or maybe you want to gain some? Do you want to last longer in walking or maybe running? Do you want to feel more healthy and alive and less tired and troublesome? For the guys, do you need to gain muscle mass to feel good or maybe impress the ladies even? For girls, are you tired of those sagging arms and bulging abdomen? All these things are sample questions that you might have in mind before you start a regular physical activity.

Jot it down. For you to be able to feel more inspired and motivated into reaching your fitness goals, write it down! Keep a small notebook or a journal where you can make a promise to yourself that you will commit to living a positive lifestyle.

Health-related Fitness Components The Health-related Fitness Components are the first set of components of fitness that we will cover in this lesson. These are components of fitness that are essential to maintaining your health and in preventing you from obtaining different diseases. These fitness components also dwell in the capacity of your organ systems 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. In this part of the module, some of these organ systems will be discussed and, how these systems work in relation to each of the health related fitness components. Throughout the module, there will also be activities provided for you to try-out. This is to help you have a better understanding of what these fitness components are and how they relate to your body in general. At the end of this lesson, you would hopefully become equipped with a broader applied knowledge about activities that promote the prevention of different health related diseases as well as the improvement of your physical fitness. The different health-related fitness components are: Cardiovascular (CV) Endurance, Muscular Endurance, Muscular Strength, Flexibility, & Body Composition. Let’s take a look at each one by one.

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Cardiovascular (CV) Endurance Cardiovascular Endurance 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. Organ systems: heart, lungs, & blood vessels

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 in certain occasions. The organ systems mainly involved in your Cardiorespiratory System are your lungs and heart. These two (2) main organs, together with a network of blood vessels, work hand-in-hand to help you properly breathe and transport oxygenrich blood throughout your whole body. Deep Breathing Exercise 1. Sit-up straight on your chair. 2. Hold you abdomen/belly then close your eyes. 3. Breathe in deeply through your nose with your mouth closed. As you do this, try to expand your belly as much as you can. 4. Hold your breath for 5 seconds. 5. Exhale through your mouth while simultaneously allowing your belly to collapse and relax. 6. Do these sequence for 3 consecutive times. How did you feel? Was it hard for you to breathe long? Did you find it challenging to hold your breath for 5 seconds? Was your exhale short and you even tried catching your breath? Your heart and your lungs were clearly at work during this simple activity. CV Endurance or Cardiovascular Endurance 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 for performing the work of transferring blood to your body to provide it with the enough oxygen it needs every single day of your life. When you have a good CV Endurance, you will have a stronger heart which 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.

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The heart is a muscle that needs to be regularly challenged. If you live an inactive lifestyle, its pumping action weakens and as a result you’ll feel easily tired and you might also end up with a lot of health related diseases like heart diseases, diabetes, and obesity. When your heart is strong, your lungs follow. And when this happens, your strong lungs can intake a lot of oxygen easily. In which the body can now utilize for many different internal processes. Aside from these two major organs, your blood vessels regulate blood flow efficiently in your body. This then, makes you feel energetic and alive, ready to take on the next challenges ahead. Having a strong set of heart and lungs, gives you a more efficient body that can help you withstand the stresses of physical effort. Without cardiorespiratory endurance, it would be hard for you to sustain your movements at certain periods, and you’d always get easily tired and feel weak. Small but terrible! On average, the size of a human heart is about roughly the same size as your fist; with an average weight of 9 ounces for females, and 10.5 ounces for males. Yet, this tiny organ can pump blood, 100,000+++ times per day, and 42,000,000+++ times within a year! Imagine that? How do you improve this component of fitness? You improve this component of fitness by performing several kinds of endurance trainings. Endurance training is a type of activity which requires you to move your body at a continuous pace, ranging between durations of ten (10) minutes to more than two (2) hours. Involving yourself in endurance 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 (i.e. heart, lungs, blood vessels) work together in coordination and are challenged to adapt to the stressors in which you situate your body in. 2 Kinds of Endurance Training: 1. Aerobic Training

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Aerobic training comes from the word “aero” which means, with the presence of air. This type of endurance training refers to long-lasting work-outs that have very low to high-intensities. This type of exercise requires you to move continuously, which means, during a bout of exercise, you are not allowed to stop at any point. This is so that, your CV system can work at a continuous manner and to help you totally reap the benefits of your endurance training. 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. Examples of aerobic training are continuously walking for an hour, jogging for 30 minutes or more, swimming for 50 laps, cycling for 42 kilometers, or even stair climbing from 1st floor to the 10th floor. At any point during your aerobic training, it is much advisable that you do not completely stop during your work-out. What you can do instead is to, just decrease your pace during the activity. Remember that as you move, many internal processes are occurring within your body. If you completely stop yourself from physical effort, instead of changing your pace, your heart and lungs will experience shock. This would then lead to certain biological complications. CV Endurance 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 CV system, it would be hard for you to sustain and prolong a lot of physical effort. Triathlon Triathlon is one the many fastest growing sports in the Philippines. The activity involves mixing three (3) different sports namely, swimming, biking, & running. Due to the nature of the activity, some people who have gone through these races without proper training result to over fatigue, and even sometimes, death. This sporting activity is physically demanding and requires a lot of aerobic capacity in an individual. 2. Anaerobic Training Anaerobic training comes from the word, “anaero,” which means with 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 in developing your overall CV endurance. Course Module

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A simple example of this is sprinting or running fast. To perform this activity, you need to move from one place to another at a very quick rate. The 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. Another example of an anaerobic training is known as varying intensities or interval trainings. Some simple anaerobic activities are JoggingRunning-Jogging, and walking-jogging-walking, fit this concept. Anaerobic training is a type of endurance training where you put extra challenge to your Cardiorespiratory System. This is because of the type of stress you are putting your body into. A quick deprivation of oxygen from the body during bouts of physical effort, forces the CV system to exert extra effort in converting deoxygenated blood into oxygen-rich blood at quick rates. Confusing your body by placing different intensities of physical stress actually inhibits adaptations. Your CV system develops and becomes stronger through the process. Ideal Duration of Endurance/CV Training What is the ideal time you need to spend to develop your CV endurance? How many times a week must you whole heartedly train to gain benefits from endurance trainings? The ideal exercise time for beginners is set at 30 minutes/day for 3-5 times a week. This amount of load can already challenge your cardiovascular system, especially if you are very new to movement and physical activity. Eventually, you will become stronger and you will be able to last longer in your endurance trainings. In the further parts of the course, the discussions on training progressions will be thoroughly discussed. For now, the above mentioned duration is the ideal endurance training that you should allot for yourself within the week.

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Muscular Endurance Muscular Endurance is the ability of a muscle or a muscle group to remain contracted or to contract repeatedly for a long period of time. Organ System: Musculoskeletal System (bones, muscles, joints, tendons, & ligaments)

All the movements you do on a daily basis involve your musculoskeletal system. Simple activities like, jumping repeatedly, carrying things to and from one place to another, or more complex activities like, weight training, running marathons, and playing football all require the coordinated movements of your musculoskeletal system. Without these organ systems, you won’t be able to produce any form of movement. Muscular endurance is the measure of how long you can sustain muscle contractions. This component is focused in determining your capacity to move and how far you can prolong these movements; from doing tasks every day or even when playing particular sports. To better understand what muscular endurance is all about, try performing the activity below:

Chair Squats 1. Stand up from your chair and place both your hands in front of your body. 2. Then sit back on your chair with your hands still extended. 3. Repeat #1 and #2 instructions. Just stand, then sit, and repeat. 4. Do this for 15 repetitions.

Did you feel the muscles of your legs and buttocks? Did you have a hard time standing after sitting down or were you off-balanced when going back to your seat? What number of repetition did you feel tired already? The Chair Squat is the simplest variation of the regular squats and is most appropriate for a beginner like you. Its main purpose is to target large muscle groups of your lower body (i.e. hips, thighs, legs, feet). ...