This document discusses the key components of physical fitness and methods of training. It outlines the five health-related components of fitness - cardiovascular endurance, muscular strength, muscular endurance, body composition, and flexibility. It also describes the six skill-related components - agility, balance, coordination, power, reaction time, and speed. Various training methods are explained, including circuit training, continuous training, interval training, and weight training. The principles of training - specificity, overload, progression, and reversibility - and the FITT principles of frequency, intensity, time, and type are also defined for developing an effective exercise program.

1. REGION III
SCHOOLS DIVISION OF ZAMBALES
Senior High Department
Burgos, San Marcelino, Zambales | School ID: 301029
PEH LECTURE TRANSCRIPT REVIEWER:
The FIVE HEALTH RELATED FITNESS COMPONENTS: flexibility, cardiorespiratory endurance,
flexibility, and body composition.
The SIX SKILL RELATED COMPONENTS OF FITNESS: agility, balance, coordination, power,
reaction time, and speed
FLEXIBILITY
Definition:
The ability of
the joints to
move through
their full range
of motion.
Frequency -
3-5 days a
week,
Intensity - 15-
30 seconds,
Time Stretch
for 15-30
Seconds,
Type - Warm-
up or cool
down, &
dynamic or
static
stretches can
be done.
CARDIORESPIRATORY
ENDURANCE
Definition:
The ability of your
heart, blood vessels,
lungs, and blood to
deliver oxygen and
nutrients to all of
your body's cells
while you are being
physically active.
Frequency, Intensity,
Time, and Type
depend on the goals
of the individual.
MUSCULAR
STRENGTH
Definition:
is the
amount of
force that a
muscle can
apply in a
given
contraction.
The key to
making your
muscles
stronger is
working
them against
resistance,
whether that
be from
weights or
gravity.
MUSCULAR
ENDURANCE
Definition:
is the ability of the
muscles to keep
working (contract)
over a period of
time. When most
people think of
muscular endurance
they think of things
like running and
cycling.
The fact is,
muscular endurance
is important to
almost any activity
that requires any
use of physical
strength and is one
of the more
important aspects of
physical fitness and
performance
BODY
COMPOSITION
Definition:
refers to the ration
of lean body tissue
(muscle & bone) to
body-fat tissue.
A person's total
body weight (what
you see on a scale)
may not change
over time.
But the bathroom
scale does not
assess how much
is lean mass
(muscle, bone,
tendons, and
ligaments).
Body composition
is important to
consider for health
and managing your
weight.

2. REGION III
SCHOOLS DIVISION OF ZAMBALES
Senior High Department
Burgos, San Marcelino, Zambales | School ID: 301029
SKILL RELATED COMPONENTS OF FITNESS
Agility
Is the ability to change the position of your body and to control the movement of your whole
body. Agility is an important quality in many sports, because you must change direction rapidly
and always have your body under control.
Balance
Is the ability to keep an upright posture while either standing still or moving. Good balance in
essential in many activities like skating, surfing, skiing, and gymnastics.
Power
Is the ability to perform with strength at a rapid pace. Strength and speed are both involved in
power. Football players, swimmers, shot-putters, discus throwers, and high jumpers are
examples of athletes who typically have a high degree of power.
Reaction Time
Is the amount of time it takes to start a movement once your senses signal the need to move.
People with good reaction time can usually start quickly in track and swimming or react quickly
in ping pong or karate.
Coordination
Is the integration of eye, hand, and foot movements. This component is necessary for success
in such sports as baseball, softball, tennis, golf, and basketball.
Speed
Is the ability to cover a distance in a short amount of time. Speed is a very important factor in
many sports and activities. Short runs are used to evaluate speed.
III. Stages of a training session:
1. Warm-up
.> Whole body exercise to raise heart rate and body temperature.
.> Stretching to prepare muscles, ligaments and joints.
.> Practicing skills and techniques to be used in the session.
2. Main activity - this could be:
2.1. Fitness training - which may be linked to repeated technique work.
2.2. Skill development - drills or team practices.
2.3. Modified or Conditioned Games.
3. Warm down (cool down)
** Light exercise to help remove carbon dioxide, lactic acid and other waste
products.
Gentle stretching to prevent muscle soreness and stiffness later.

3. REGION III
SCHOOLS DIVISION OF ZAMBALES
Senior High Department
Burgos, San Marcelino, Zambales | School ID: 301029
*LECTURE TRANSCRIPT on PE & Health:
3rd
Semester- 1st
Quarter:
Concept: Health Optimizing Physical Education ( H.O.P.E. -1)
PEH Instructor: Mark Anthony Rosal, MN-MAEd
Principles and Methods of Training:
The best training programs are built on principles of specificity, overload, progression and reversibility.
* FITT acronym : Frequency, Intensity, Time and Type.
Salient points: Calculating the target zone also helps assess how much aerobic or anaerobic training you need
to
do to improve fitness.
I. PRINCIPLES OF TRAINING
The key principles when planning a program:
Specificity – training must be matched to the needs of the sporting activity to improve fitness in
the body parts the sport uses.
Overload - fitness can only be improved by training more than you normally do. You must work
hard.
Progression – start slowly and gradually increase the amount of exercise and keep overloading.
Reversibility – any adaptation that takes place as a result of training will be reversed when you
stop training. If you take a break or don’t train often enough you will lose fitness.
In planning a program, use the FITT principles to add the detail:
*Frequency …refers to the frequency of exercise undertaken or how often you exercise.
*Intensity …refers to the intensity of exercise undertaken or how hard you exercise.
*Time …refers to the time you spend exercising or how long you exercise for.
*Type …refers to the type of exercise or method of training undertaken or what kind of exercise you do.
MAINSTREAM RECOMMENDATION FOR FITT:
The FITT Principle is most commonly used in the weight loss industry, although it’s also used as part of
strength and weight training recommendations. The standard recommendation is as follows.
Frequency – 5 to 6 times per week Intensity – Moderate
Time – Anywhere from 15 to 60 minutes Type – Just about any old exercise
II.Methods of training:
In aerobic exercise, which is steady and not too fast, the heart is able to supply enough
oxygen to the muscles. Aerobic training improve cardiovascular fitness.
Anaerobic exercise is performed in short, fast bursts where the heart cannot supply
enough oxygen to the muscles. Anaerobic training improves the ability of the muscles
to work without enough oxygen when lactic acid is produced.
Specific TRAINING METHODS can be used to improve each fitness factor.
.> A. Circuit training involves performing a series of exercises in a special order called a circuit.
Each activity takes place at a 'station'.
It can be designed to improve speed, agility, coordination, balance and muscular endurance.
.> B. Continuous training involves working for a sustained period without rest.
It improves cardio-vascular fitness.
.> C. Cross training involves using another sport or activity to improve your fitness.
It happens when an athlete trains in a different environment.
(For example a volleyball player uses the power training for that sport to help with fitness for long jump.)
.>D. Fartlek training or 'speed play' training involves varying your speed and the type of terrain over
which you run, walk, cycle or ski. It improves aerobic and anaerobic fitness.
.> E. Interval training involves alternating between periods of hard exercise and rest.
It improves speed and muscular endurance.
> F. Weight training uses weights to provide resistance to the muscles. It improves muscular strength
(high weight, low reps), muscular endurance (low weight, high reps, many sets) and power (medium weight
and reps performed quickly).
.> G. Altitude training (AQA only) is aerobic training high above sea level, where oxygen levels are
lower. It is used to increase aerobic fitness quickly.