This document contains a lesson on the components of physical fitness from San Isidro College in Malaybalay City. It discusses the five components of physical fitness: muscular strength, muscular endurance, flexibility, cardiorespiratory endurance, and body composition. For each component, it provides details on what they mean and examples of exercises that can improve each area. It also includes activities for students to determine their BMI and provide advice to peers on improving different aspects of physical fitness.

2. San Isidro College
INTEGRATED BASIC EDUCATION
Malaybalay City

3. How are you today?
1 2 3 4
5 6 7 8

5. Our Father in Heaven, once again we thank you for
giving us another opportunity to come together as a
class to learn again. Deep in our hearts, we also ask
sorry for our sins and seek for your guidance and
wisdom so that we could understand our lessons
well. Lord, bless our minds and help us to become
more attentive and responsible in doing our task
especially in this subject. In Jesus name we pray,
Amen.

7. HOW TO ACHIEVE HEALTH-
RELATED FITNESS.
Lesson 2

8. LETS PLAY THE “GUESSING
GAME!”
PUSH UP

9. GUESSING GAME!!!!!
PLANKING

10. GUESSING GAME!!!!!
SIT AND REACH

11. GUESSING GAME!!!!!
JOGGING

12. GUESSING GAME!!!!!
WEIGHT LIFTING

13. COMPONENT OF PHYSICAL FITNESS
• Physical fitness is the ability to
execute everyday task without
getting short of breath, tired, or
sore. It is the capacity of the
heart, lungs, muscles, and joints
to perform well
There are five components of physical fitness.
You can learn to improve all of the following areas.

14. 1. MUSCULAR STRENGTH
• Is the amount of force that
muscles employ when they are
used.
• You need to have strong muscles
to support your bones and joints.
• Muscular strength can translate
into the capacity of lift, push, kick,
and throw with power.

15. 2. MUSCULAR ENDURANCE
• is the ability to use a group of
muscles for a long period of time
without getting tired easily.
• You need muscular endurance
when you ride a bicycle up and
down a hilly track.
• Pedaling without stopping
requires muscular endurance

16. 3. FLEXIBILITY
•the ability to bend, twist,
reach and move the joints
easily.
•You utilize flexibility when
you strike a tennis ball or
touch your toes while
being seated.

17. 4. CARDIO RESPIRATORY
ENDURANCE
• refers to the ability to perform
activities that need increased
oxygen for a period of time.
• There are many physical activities
that can improve your
cardiorespiratory endurance.
Running, walking, biking, and
swimming are examples of activities
you can engage in.

18. TAKE NOTE OF THE FOLLOWING
TERMS IN CONNECTION WITH
CARDIORESPIRATORY ENDURANCE.
 Heart Rate - refers to the number of times your heart
beats per minute.
 Resting Heart Rate - (RHR) refers to your heart rate when
you are resting or not doing any physical activity.
 Recovery Time - refers to how long it takes your heart rate
to return to RHR after engaging in physical activity.

19. HEART RATE MONITORING
One technique to see how hard you are exercising is by
monitoring your heart rate. Try checking your heart rate
before, during, and after an exercise. To know your heart beat:
• Press your index and middle fingers on your neck or wrist.
• Count your heartbeats for 10 seconds.
• Multiply it by 6 to find your heart rate.

20. REMINDERS !
• You need to work out within your target heart rate zone to
improve your fitness. The target heart rate zone is 60% for the
lower limit and 85% for the upper limit of your maximum heart
rate.
• The maximum heart rate is the greatest number of times your
heart beats per minute while exercising. To get your maximum
heart rate, subtract your age from 220 (beats per minute).

21. ESTIMATING THE TARGET HEART RATE
ZONE OF A 15-YEAR-OLD STUDENT.
• So, a 15-year-old student’s target heart rate zone is between 123 and 174
beats per minute.

22. 5. BODY COMPOSITION
• compares the weight of your body fat to the weight of
your muscles, bones, and organs.
• A healthful body composition has a high ratio of lean
tissue to fat tissue in the body.
• Good body composition can make the joints move
efficiently. It also makes the heart and lungs work
efficiently during physical activity.

23. Body Composition is the proportion of fat tissues to the lean
tissues in the body. Some health professionals use a standard
the Body Mass Index (BMI) to determine if a person’s weight is
healthful.
H: 1.72 meters
1.72 x 1.72 = 2.95
W: 65 kilograms
BMI:
65 divided by 2.95
22
BMI Ranges
21-22 = Healthiest
25+ = Overweight
30+ = Obese

24. BODY TYPES
Ectomorph
Having a thin and
lean body build.

25. BODY TYPES
Mesomorph
Having a muscular and
sturdy body build.

26. BODY TYPES
Endomorph
Having a round and
heavy body build.

27. DETERMINE WHETHER IT IS AN ECTOMORPH,
MESOMORPH, OR ENDOMORPH.
ECTOMORPH MESOMORPH
ENDOMORPH

28. • Persons of each body type can attain a healthful weight and
image. A person’s weight depends on his/ her lifestyle choices.
• If you are unsure of your body types, you can figure it out by
taking a measurement of your wrist.
1. Small Build- if your wrist measures under 14 cm (5.5 inches)
2. Medium Build- if your wrist measures 15 cm (6 inches)
3. Large Build- if your wrist measures 17cm (6.5 inches)

29. ACTIVITY 1: “SOLVING MY BMI”
Formula :
BMI Ranges
21-22 = Healthiest
25+ = Overweight
30+ = Obese

30. ACTIVITY 2: “SITUATIONAL ANALYSIS”
Diego wants to enhance his body and be
bulky. As a friend who has knowledge
about the 5 components of fitness, what
is your advice to him and what
component of fitness do you
recommend?

31. ACTIVITY: “SITUATIONAL ANALYSIS”
Jedah wants to improve her cardiovascular
endurance for the volleyball league this coming
September. She didn't know what to do. Let's
assume that you are a training instructor that
specializes in conditioning training. How can you
assess Jedah to have a long duration of endurance
in the league? On what components of fitness
would she focus?

32. That's the end of our
discussion class. I wish you
had learned a lot today.

34. San Isidro College
INTEGRATED BASIC EDUCATION
Malaybalay City

35. San Isidro College
INTEGRATED BASIC EDUCATION
Malaybalay City