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Health Related Fitness Components

Physical Education 1 (AMA Computer University)

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Module 3 – Health-Related Fitness Components

Module 3 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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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.

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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 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.
M – Measurable 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.
A – Attainable Your fitness goal/s should be something that you can achieve and
something that you know you can manage and spend your time
doing.
R – Realistic 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.
T – Time Bound 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.

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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 oxygen-
rich 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.

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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 Jogging-
Running-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).

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If you had a hard-time sustaining the pace throughout the activity, this means that
you need to improve in the muscular endurance of your lower body.
How do you improve this component of fitness?
Muscular Endurance is highly associated with CV endurance. These two
components are closely related to each other because the development of one
leads to the development of the other.

Most of the time, CV endurance activities also promote the development of your
muscular endurance.

You cannot have a strong CV Endurance and have a poor Muscular Endurance---
they always go together. When you have a strong cardiorespiratory capacity, your
musculoskeletal system is supplied with the proper amount of oxygen-rich blood.
This gives your body the opportunity to perform more fluid movements and
sustain these movements for a long period of time.

For the focus of this module, we will only look at how resistance exercise can
affect the muscular endurance component of your body.

Resistance exercise is the process of exercising with progressively heavier

resistance to stimulate muscle development (ACE Manual, 2010). Lifting certain
amounts of load at specific repetitions can inhibit the development of your
musculoskeletal system. Aside from this, it also improves your overall posture
and, you become more coordinated with your movements.

If you want to develop your muscular endurance, your focus should be lifting
light load with high number of repetitions. We’ll get to this part in more detail
in the later parts of the course.

Ideal Duration of Muscular Endurance Training

Unlike CV Endurance Training that you can do between 3-5 days within the week,
resistance training should be less demanding. Meaning, you should not force
yourself to perform activities beyond your limits.

The ideal exercise time that you should allot for resistance training should only
last between 20 to 30 minutes/day for at least 3 times a week. This duration of
exercise is fit for beginners like you.

Resistance exercise should not be continuous, but rather, it should be done

intermittently. Lifting additional load places great stress on your body, unlike
cardiovascular training. This is the reason why you need to give your body the
enough time to recover and rest.

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Most training programs always alternate resistance exercise with cardiovascular

exercise; because a twenty-four to forty-eight-hour (24-48 hours) rest is the
most ideal time that you should give your muscles to recover and return into its
normal length. We will discuss this type of training and how it affects the body
further in the course.

Our National Pride!

Hidylin F. Diaz of the Philippine Weight Lifiting Team is the only Filipina who has
garnered a silver medal for her category last 2016 Olympics, ending a 20-year
Olympic Medal drought in the Philippines. Her training includes several forms of
resistance exercise all designed to help her achieve her competitive stature.
(Source: sports.inquirer.net)

Muscular Strength

The third health-related fitness component is known as Muscular Strength. This

component refers to the amount of force a muscle can produce with a single
maximum effort.

Organ System: Musculoskeletal System (bones, muscles, joints, tendons, & ligaments)

Compared to muscular endurance where you sustain a muscle contraction for long
periods, muscular strength refers to movements that you do that are explosive, very
sudden, abrupt, and only for a single repetition.

It is how well your body reacts to instant movements and loads it encounters on a
daily basis or during exercise. From lifting something heavy off from the floor, or
putting something on top of a shelf, your muscles are at work, and your overall
strength is being tested.

Are You Strong Enough?

1. Find a heavy object wherever you are. It may be a backpack or a box, a chair, or
even a small table. Try to check and see if you can lift it with much effort.
2. Lift the object with both of your hands. As you do this, try to get the effort from
the back of your legs and buttocks. Don’t use your back when you lift something
heavy.
3. Now, drop the weight gently back to its original place.

Were you able to carry the heavy object? Did you have a hard time? Or was it very
easy for you? Were you able to put it back in its original place?

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During this simple activity, your musculoskeletal system is at work to produce the
necessary force and energy that enabled you to move and lift the object. Without the
skeletal system, you would seem like a walking amoeba, with no form, figure and
strength.

Muscular strength also works hand-in-hand with muscular endurance. This means
that you cannot be able to perform explosive movements effectively if you cannot
endure the load that is placed upon you.

All of the Health-related fitness components are related to each other. This is
because, a sound training program entails the focus of developing each component
one on top of the other; with the focus of improving CV endurance, Muscular
Endurance, Muscular Strength, and the other two components known as Flexibility,
and Body Composition, in that specific order

Later on in the module, you’ll find the interconnections of these components and
how they relate to your exercise and everyday activities. Without these health-
related components, it would be hard for you to focus on a specific avenue where
you can improve in your fitness journey.

Understanding how these things relate and work together, will give you a better
picture on how your body can work and function more efficiently.

How Do You Improve This Component of Fitness?

Just like muscular endurance, you can improve in this component of fitness by
also engaging in resistance training.

Unlike in Muscular Endurance where the focus is lifting a light load with a high
number of repetitions, in Muscular strength your focus should be the opposite.

This means that you are to lift heavier loads with lower number of
repetitions. This said intensity, aids in stimulating the muscle cells of the body to
develop and in turn, give you the muscularity that you desire.

Ideal Duration of Muscular Strength Training

The ideal exercise time used for developing muscular strength is also the same
with the exercise time of muscular endurance, which is: 20-30 minutes/day for
at least 3 times a week.

This type of training must also not be continuous and should be done in
intermittent days within the week. This way you can provide the body with
enough recovery time and rest.

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The best way is to also alternate this type of resistance training with a
Cardiovascular Endurance training so that you can allow your body to recover
from the heavy bouts of exercise you’ve exposed it to.

Importance of Developing Muscular Endurance & Muscular Strength

Do you think muscular endurance and muscular strength are as important as CV
Endurance? If you said yes, what do you think are the roles of these components to
the functions of the human body?

Developing both of these components of fitness can be very beneficial to the body
because:
a) it is responsible for your body’s smooth and fluid movements.
When you have a fully developed muscular endurance and strength, your body
is able to produce movements easily. This allows you to perform the necessary
tasks you have daily and it may also allow you to improve in your sport
performance or overall physical activity.

Tasks like the ones you did a while back, or maybe even daily challenges like
changing the water gallon of your water dispenser, or placing a heavy object on
top of a cupboard are muscular endurance and strength at work. If these
components are left weak, you won’t be able to function at your full capacity.

b) it helps in properly aligning your skeletal system (bones).

When you have strong muscles, they hold your bones in place properly. Hence,
this provides you with the support necessary for your good posture.

When you have strong muscles and bones that can endure effort, your body is
well capable of supporting itself and providing it with an upright structure at
all times.

c) it aids in the prevention of musculoskeletal-related diseases like:

 Osteoporosis – a condition associated with age, where decrease in bone
density is apparent making it more susceptible to breakage (e.g. fractures
dislocation).
 Osteo-arthritis – the slow but sure degradation of joints that is also
associated with age. This is where joint cartilages wear away and is more
common in older people.
 Sarcopenia – a decrease in muscle mass or lean-body tissue; a condition
that mostly targets women because of the lack of hormonal production
that goes with age.
 Muscle Atrophy – a condition in which muscles lose their structure and
become smaller because it is not developed or because of an injury.

d) it aids in the prevention of musculoskeletal-related injuries

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Injuries like, broken bones, tendons, and ligaments in the form of tears,
dislocations, fractures, among others, are the most common types of
musculoskeletal conditions that can hamper your mobility and overall
function.
When your muscles are strong, it can be able to support your movements
efficiently and protect you from any accidents. Having a strong set of muscular
endurance and strength allows you to be more resilient to physical stressors
that are found within your environment.

Specific Ways On How To Improve Muscular Strength and Muscular Endurance

As mentioned in the earlier parts of the module, what type of training can inhibit
the improvements of this component?

Resistance training is the most ideal type of exercise that you can use to develop
these two (2) components. There are two kinds of resistance training and these
are:
a. Body Weight Training
This category of resistance training is very self-explanatory. This simply
means that in this training, you are to carry your own body weight at
certain number of repetitions.

Examples of Body Weight Training include: Performing push-ups,

Doing crunches or sit-ups, and sustaining a Plank Pose for a minute.

No equipment or materials are needed when you perform body weight

training/exercises. Any activity that involves you to put effort only with
the use of your body as a form of resistance/load is called Body weight
training.

b. Weight Lifting/Training
Weight Lifting on the other hand, is a category of resistance training
where you use specific exercise equipment and other forms of external
resistance to, inhibit muscular adaptations on your body.

Examples of basic Weight training exercises are: Squats, Deadlift, and

Bench Press. These exercises target large muscle groups of both the
upper and lower body.

These are exercises that are often done inside a gym or a work-out area
and is often accompanied by isolated movements that target specific
muscle groups within the body.

This category of training is then further subdivided into two types, which
was mentioned earlier in the lesson, and these are known as:
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 Endurance Weight Training – this is where you lift with a

minimal load, but you will do it with maximum repetitions and
sets.
Example: Doing a Squat with 10 kilogram-weight, for 3 sets of 15
repetitions.
 Strength Training – this is where you lift with a maximal load,
but you will only do it with minimum repetitions and sets.
Example: Doing a Squat with 50 kilogram-weight, for 2 sets of 10
repetitions.

Now you know the two simple types of resistance training, what type of
resistance training was the assisted/chair squat a while ago? Did you perform a
body weight resistance exercise or a weight lifting exercise?

If you answered body weight resistance exercise, then you are correct. This is
because there was no external load applied to your body during the activity.

How about the simple lifting activity to test your strength? What type of
resistance training was it when you carried a heavy object? Did you perform a
body weight resistance activity or a weight lifting activity?

If you answer weight lifting activity, then you are correct. This is because there
was an external load applied to the body during the lift.

Later in the course, we will dwell deeper in each of these types of resistance
training. For now, a general understanding of the different activities for each
health-related fitness components will be the main focus of this module.

Quick and Easy!

If you want to improve your muscular endurance and strength, always begin by
performing body weight exercises. This allows your body to become familiarize with
your body weight and load, helping it to easily adapt into weight training.

Flexibility

Flexibility refers to the range of motion available in a joint or joints. This means
that when you are flexible your limbs are able to bend, twist, and move without
the risk of getting injured.

Organ System: Musculoskeletal System (joints, tendons, & ligaments)

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Are You Flexible Enough?

1. Put your right arm up.
2. Bend your right elbow towards your back.
3. Take your left arm to your back by bending your elbow then reach your right
hand.
4. Do this on the other side as well. Put your left arm up.
5. Bend your left elbow towards your back.
6. Take your right arm to your back by also bending your elbow then reach your
left hand.

Image Sources:
 Shoulder Flexibility Female - http://ginimartinez.com/8-week-shoulders/
 Shoulder Flexibility Male - http://www.sunnycv.com/val/school/5th/P.E..html

Were you able to make your hands meet at the middle part of your back? Did you
reach with both hands when you raised your right arm? How about when you raised
your left arm? Or were you not even able to reach your hands for both sides at all?

That was a simple test of your shoulder joint’s flexibility. If you were able to reach on
both sides then you have no problem with your shoulder joints’ flexibility at the
moment. But, if you failed in reaching your hands on either sides then, maybe it’s
time to consider improving on your flexibility.

Factors that Affect Flexibility

a) Genes
Genes are the biggest contributing factor that may affect your flexibility. If one
or both of your parents are inflexible, chances are, you will also have this trait.

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Factors like bone size and length, and muscle elasticity, and muscle length are
hereditary traits that can hamper your flexibility. These are things that you
directly inherit from your parents who passed on the DNA sets that they have
in your cells DNA.
Bone length refers to how big, small, long, and short your bone structures are.
While, muscle length and elasticity refers to how your muscles contract and
relax to inhibit movement.

b) Gender
Have you ever wondered why there are more females engaged in flexibility
activities like gymnastics, yoga, and ballet, compared to men? Not that these
sports are female-exclusive but rather, it is an established fact in fitness that
women tend to be more flexible than men.

Women are anatomically made flexible solely for the purpose of pregnancy. A
woman’s body changes while the fetus is developing inside her womb. If you
are a woman, during the time of birth, your skeletal system also tends to
expand and adjust to allow the passage of the baby out from your womb.
Gender is a major contributing factor that affects your flexibility, because a
woman’s body structure is specifically designed as such. But, this doesn’t mean
that you can’t become flexible anymore, there are a lot of activities out there
that can help you improve this component of fitness and it will be covered in
the next part of this module.

c) Inactivity
When you are inactive, this component is not being fully utilized and
developed. Your inactivity would eventually lead to excessively stiff joints and
poor Range of Motion (ROM) --- ability of bones, muscles, and joints to move
at certain degrees or angles.

When you have very stiff joints, activities like, bending over to pick something,
reaching upward for an object, or even simply sitting down is going to be a
challenge. This is the reason why flexibility is a component that should not be
left out during physical training and activities.

Inactivity leads to the slow and sure degradation of your musculoskeletal

system. When your body is not physically active, all its internal components
are also affected, and in turn, it will affect the quality of your life.

d) Age
As we age, our joints also become inflexible. This is totally normal both for men
and women; it is a natural process of deterioration that our body experiences
through the course of time. As a result, we develop awkward postures that
become stressful to other joints and muscles of our body.

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As we go through the normal process of aging, every cell in our body begins to
slow down its reproduction. The chemicals normally produced by our organ
systems decrease in function, ultimately affecting parts of our musculoskeletal
system which leads to inflexibility.

How do you improve this component of fitness?

You can develop your flexibility simply by performing Stretching Exercises.
There are several kinds of stretching exercises that you can get familiar with
through this course and through your own fitness journey. Here are some of the
activities that you can explore further during and after the course:
a. Static Stretch – a type of stretch were joints are pulled and stretched in a
fixed point.
Example: Hip Flexor Stretch and Child’s Pose

Hip Flexor Stretch Child’s Pose

Image Source:
 http://www.lifehack.org/345771/36-pictures-see-which-muscle-youre-stretching
 https://www.davidwolfe.com/34-pictures-muscles-stretching/

b. Dynamic Stretch – the opposite of static stretch; a type of stretch where

joints are stretched while in movement.
Example: Dynamic Forward Lunges & Lateral Lunges
c. Yoga – a stretch that is proven to induce relaxation and improve a person’s
focus through movements.
Example: Sun Salutation

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Image Source: Sun Salutation Sequence - http://www.yoganonymous.com/5-

reasons-sun-salutations-are-the-best-way-to-start-your-day
d. Pilates – an activity that’s synonymous to Yoga but with the additional use of
specialized equipment; focuses on the development of the muscular strength,
endurance, and flexibility altogether.

I’m sure you are familiar with some of these exercises already, we will try to cover
some of them in detail throughout the next lessons of this course.

Ideal Duration of Flexibility Training

Unlike the other components of fitness, flexibility exercises can be performed
EVERY SINGLE DAY ranging from 20 minutes to 30 minutes.
Each stretch must ideally be held between 20 seconds to 30 seconds focusing on
different joints and muscle groups.
Flexibility training does not put too much bone and muscle stress on the body. It
is also very ideal in reducing anxiety and stress, therefore making sure that you
perform it every day can help you gain its many benefits.

Don’t Stress, Stretch and Breathe instead!

When you find yourself feeling anxious or stressed out by several situations in your
life, stretching, incorporated with, proper breathing can help you release tension
from your body. Joining group classes that incorporate stretch exercise, can be the
easiest way for you to achieve this.

Body Composition

The last health-related fitness component is called, Body Composition. It is the

proportion of the fat mass and lean body mass found within your body’s
structure.

Organ System/s: all organ systems of the body

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This is your overall physicality, what makes your biological body, YOU. Body
composition can be measured accurately by using an electronic equipment like the
Bio Electrical Impedance Analyzer (BIA).

This is common in fitness facilities where the equipment sends static electricity in
the body and calculates the exact measurement of your tissues.

Image Source: Bio-Electrical Impedance Analyzer -

http://www.healthgoods.com/Omron_Body_Fat_Scale_
HBF_400_p/on-hbf400.htm

But, if this equipment is not available, you can always rely on your tape measure and
weighing scale to get your proportions. In the next parts of the course, you will learn
how to accurately get your measurements through the different fitness tests that
you are required to perform.

Kinds of Body Tissues

a. Fat
Fat is a body tissue that is found in almost all parts of the body. In fitness tests,
it is measured or known as Percent (%) Body Fat. There are two (2) kinds of
fats, and these are:
 Essential fat – a type fat that is needed by the body to enable in
supporting its overall energy expenditure. This type of fat can also be
found or taken from different food sources which fuel our everyday
energy needs.
 Non-essential fat – fat that is stored inside the body which was not
utilized through movement and exercise. These are fats that are visible to
the naked eye and may sometimes come in the form of cellulites. These
fats that you should eventually take off from your body.

b. Fat free mass/Lean Body mass

The second kind of body tissue found within the body is known as fat free
mass or lean body mass. These are all the tissues that make-up the bulk of
your muscles, bones, organs, and water found within your body.

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Why do you need to improve on your body composition?

You need to improve on your body composition so that you will be able to prevent
yourself from having health-related diseases.

Excess body fat, especially in the abdominal area are at risk for: heart disease,
high or low levels of insulin, high blood pressure, stroke, joint problems, diabetes,
blood vessel inflammation, gallbladder disease, cancer, and back pain.

When you accumulate excessive fat due to bad habits, like an inactive lifestyle and
poor food choices, or when you lack the necessary amount of fat percentage
within your body, these are other conditions that you might expose yourself to:

 Overweight – this is where your body has accumulated excess weight

than your normal recommended body weight. This condition is reversible
through maintaining an active lifestyle and making proper food choices.
 Obesity – going beyond overweight is a condition known as obesity. This
is where you have an overly excessive accumulation of body fat way above
your recommended body weight.
 Underweight – this is a condition in which you lack the correct amount of
body mass in your body. It is caused mainly by the poor nutritional uptake
that you need to support several of your bodily processes.

How do you improve on this component?

Simply by maintaining a sensible diet and engaging in regular exercise solves
your problem of excess body fat.

Exercises which involve both Cardiovascular and Resistance training are best ways
to tone the body and lose excess fat. But, everything is easier said than done.

The best way for you to start improving in this component is for you to take your
exact measurements. Fixing a schedule at which times of the month or year, will
enable you to measure and gauge whether you are doing the right measures in
maintaining your body composition.

Don’t Skip Meals!

If you want to lose weight, avoid skipping your meals! Skipping your meals slows
down your metabolism and in turn, will take a toll on your overall health. Eat small
portions of food every 2-3 hours within the day, this way your metabolism is properly
regulated by your body, inhibiting a better weight loss program for yourself.

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Glossary
Aerobic Training – “aero” which means, with the presence of air; a type of endurance training
which refers to long-lasting work-outs that have low to high-intensities.
Anaerobic Training – “anaero,” which means with the absence of air; a type of endurance
training which refers to short-lasting and high-intensity activities.
Bio-Electrical Impedance Analyzer (BIA) – an electronic equipment that sends static
electricity within the body to measures the total amount of body tissues.
Body Composition –the proportion of fat mass and lean body mass within the body’s
structure.
Body Weight Training – Any activity that involves you to put effort only with the use of your
body as a form of resistance/load (Ex. Plank pose, push-ups, sit-ups, etc.).
Bone Length – how big, small, long, and short a person’s bone structure is.
Cardiovascular (CV) Endurance – ability to perform prolonged, large-muscle, dynamic
exercises at different intensities.
Dynamic Stretch – the opposite of static stretch; a type of stretch where joints are stretched
while in movement.
Endurance Training - 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.
Endurance Weight Training – this is where you lift with a minimal load, but you will do it
with maximum repetitions and sets.
Essential fat – a type fat that is needed by the body to enable in supporting its overall energy
expenditure. This type of fat can also be found or taken from different food sources which fuel
our everyday energy needs.
Fat free mass/Lean Body mass – all the tissues that make-up the bulk of a person’s muscles,
bones, organs, and water found within your body.
Fats – a type of tissue in the body that serves as an insulator and as a source of energy for
movements and activities.
Fitness Goal – a goal set by an individual to improve on his/her level of fitness, health, and
wellness; a set activity that is S.M.A.R.T. (Specific, Measurable, Attainable, Realistic, & Time-
bound).
Flexibility –refers to the range of motion available in a joint or joints.
Health-related Fitness Components - are components of fitness that are essential to
maintaining your health and in preventing you from obtaining different diseases.
Interval Training – an activity that incorporates alternating, low-to-moderate, low-to-high,
or moderate-to-high intensity activities. (e.g. jog-run-jog, walk-jog-walk)

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Muscle Atrophy – a condition in which muscles lose their structure and become smaller
because it is not developed or because of an injury.
Muscle Elasticity – see Muscle Length.
Muscle Length – how your muscles contract and relax to inhibit movements.
Muscular Endurance – the ability of a muscle or a muscle group to remain contracted or to
contract repeatedly for a long period of time.
Muscular Strength – the amount of force a muscle can produce with a single maximum effort.
Non-essential fat – fat that is stored inside the body which was not utilized through
movement and exercise.
Obesity – going beyond overweight is a condition known as obesity; a condition in which an
overly excessive accumulation of body fat is way above a person’s recommended body weight.
Osteo-arthritis – the slow but sure degradation of joints that is also associated with age. This
is where joint cartilages wear away and is more common in older people.
Osteoporosis – a condition associated with age, where decrease in bone density is apparent
making it more susceptible to breakage (e.g. fractures dislocation).
Overweight – this is where your body has accumulated excess weight than your normal
recommended body weight.
Percent Body Fat (% body fat) – the amount of total body fat found within a person’s body.
Pilates – an activity that’s synonymous to Yoga but with the additional use of specialized
equipment; focuses on the development of the muscular strength, endurance, and flexibility
altogether
Range of Motion – ability of bones, muscles, and joints to move at certain degrees or angles.
Resistance Training –process of exercising with progressively heavier resistance to
stimulate muscle development
Sarcopenia – a decrease in muscle mass or lean-body tissue; a condition that mostly targets
women because of the lack of hormonal production that goes with age.
Static Stretch – a type of stretch were joints are pulled and stretched in a fixed point.
Strength Training – this is where you lift with a maximal load, but you will only do it with
minimum repetitions and sets.
Stretching Exercise – activities that inhibit the improvements of the flexibility of the joints.
Total Fitness – a combination of completely developing the dimensions of health and
wellness.
Underweight – lack in the correct amount of body mass in the body caused mainly by poor
nutritional uptake.
Varying Intensities – see Interval Training.
Weight Lifting/Training – use specific exercise equipment and other forms of external
resistance to inhibit muscular adaptations to your body.
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Yoga – an Indian word for “union.” A combination of breathing exercises, physical postures,
and meditation that has been practiced for more than 5,000 years. (ACE Manual, 2010)

References and Supplementary Materials

Books and Journals
 Bryant, C.X., Ph.D., FACSM, & Green, D.J. (2010). ACE personal trainer manual: The
ultimate resource for fitness professionals (4th ed.). San Diego, CA: American Council on
Exercise.
 Corbin, C.B., Lindsey, R., Welk, G.J., Corbin, W.R. (2002). Concepts of fitness and wellness: A
comprehensive lifestyle approach (4th ed.). New York: McGraw-Hill Companies, Inc.
 Fahey, T.D., Insel, P.M., & Roth, W.T. (2007). Fit & well: Core concepts and labs in physical
fitness and wellness (7th ed.). New York: McGraw-Hill Companies, Inc.
 Fahey, T.D., Insel, P.M., Roth, W.T. (2011). Fit & well: Core concepts and labs in physical
fitness and wellness (9th ed.). New York: McGraw-Hill Companies, Inc.
 Hoeger, W.W.K., & Hoeger, S. (2000). Lifetime physical fitness & wellness. Englewood,
Colorado: Morton Publishing Company
Online Supplementary Reading Materials
 Carl Bianco. How Your Heart Works. (n.d.). RETRIEVED from
http://health.howstuffworks.com/human-body/systems/circulatory/heart1.htm on July
13, 2016.
 No author. How Many Times Does Your Heartbeat in a Lifetime. (n.d.). RETRIEVED
FROM https://wonderopolis.org/wonder/how-many-times-does-your-heart-beat-in-a-
lifetime on July 13, 2016
 Ted S. Melendres. Filipino Weightlifter Hidilyn Diaz Wins Silver in Rio. (August 8, 2016).
RETRIEVED from http://sports.inquirer.net/218596/filipino-weightlifter-hidilyn-diaz-
wins-silver-in-rio on August, 2016

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