Physical Fitness

The Components of Physical Fitness
Submitted by: Jerico Saradat

Submitted to: Dr. Cabildo
The components of physical fitness can be categorized into two main types: health-related and
skill-related components.
Health-Related Components:
I. Cardiorespiratory Endurance: The ability of your heart, lungs, and muscles to work together
efficiently over a period of time during physical activity. It reflects how well your body can
supply oxygen to your muscles during exercise and how effectively your muscles use that
oxygen.
Here are some examples of activities that improve cardiorespiratory endurance, along with steps
on how to perform them:
1. Jogging
- Steps: Start with a warm-up walk for 5 minutes. Transition into a steady jog, keeping a pace
where you can still hold a conversation. Aim for at least 20 minutes, then cool down with a 5-
minute walk.
2. Swimming
- Steps: Begin with a gentle swim to warm up. Practice different strokes to work various muscle
groups. Try interval training by swimming fast laps followed by slower, recovery laps.
3. Cycling
- Steps: Start on a flat route for beginners, gradually increasing the distance and incline as you
build endurance. Use gears to manage resistance and maintain a steady pace.
4. Jumping Rope
- Steps: Keep your elbows close to your body and turn the rope with your wrists, not your arms.
Start with short sessions of 1-2 minutes and gradually increase the duration.
5. Dancing
- Steps: Choose a style you enjoy and start with basic steps. As you become more comfortable,
increase the intensity and duration of your dance sessions.
II. Muscular Strength: **Muscular Strength** refers to the ability of a muscle or group of
muscles to exert force against resistance. It's a key component of overall fitness, involving the
use of weights or body resistance to build muscle power. Here are some activities that can help
develop muscular strength, along with steps on how to perform them:
1. Weightlifting
- Steps: Choose a weight that allows you to perform 8-12 repetitions with proper form. Start with
2-3 sets for each exercise.
- Examples: Bench press, deadlifts, squats, and bicep curls.
2. Bodyweight Exercises
- Steps: Use your own body weight as resistance. Perform exercises until muscle fatigue sets in.
- Examples: Push-ups, pull-ups, dips, and leg squats.
3. Resistance Band Exercises

- Steps: Select a band with appropriate tension. Perform 10-15 repetitions for 2-3 sets.
- Examples: Band rows, band pull-aparts, and band chest press.
4. Isometric Exercises
- Steps: Hold a position for a period of time. Start with 10-30 seconds and gradually increase.
- Examples:Planks, wall sits, and isometric push-ups.
5. Plyometrics
- Steps: Perform explosive movements to build power. Include adequate rest between sets.
- Examples: Box jumps, jump squats, and clap push-ups.
III. Muscular Endurance: Is the ability of your muscles to perform continuous without fatigue.
Here are some activities that can help improve muscular endurance, along with steps on how to
perform them:
1. Plank
- Steps: Lie face down, then prop yourself up on your elbows and toes. Keep your body straight
and hold this position for as long as possible.
2. Squats
- Steps: Stand with feet shoulder-width apart, bend your knees and lower your body as if sitting
back into a chair, then return to standing.
3. Push-Ups
- Steps: Place your hands on the ground, shoulder-width apart, lower your body until your chest
nearly touches the floor, then push back up.
4. Lunges
- Steps: Step forward with one leg, lower your hips until both knees are bent at about a 90-degree
angle, then return to standing.
5. Sit-Ups
- Steps: Lie on your back, bend your knees and place your feet flat on the ground. Cross your
arms over your chest and lift your upper body towards your knees, then lower back down.
IV. Flexibility: is the ability of your muscles and joints to move through their full range of
motion. It's essential for general fitness and wellness, as it can improve your performance in
physical activities, decrease your risk of injuries, and enable your muscles to work most
effectively.
Here are some examples of flexibility activities, along with steps on how to perform them:
1. Forward Bend
- Steps: Stand with your feet shoulder-width apart, slowly bend forward at the hips, and reach
your hands towards your toes. Hold for 15-30 seconds.
2. Shoulder Stretch
- Steps: Bring one arm across your body, use the other arm to pull the elbow of your outstretched
arm towards your chest. Hold for 15-30 seconds and switch arms.
3. Triceps Stretch
- Steps: Reach one arm overhead, bend the elbow to touch the back of your neck, and use the
other hand to gently press on the bent elbow. Hold for 15-30 seconds and switch arms.
4. Cat-Cow Stretch
- Steps: Get on your hands and knees, arch your back up while looking down for the cat pose,
then dip your back down while looking up for the cow pose. Alternate for 30 seconds.
5. Butterfly Stretch
- Steps: Sit with the soles of your feet together, knees bent out to the sides, and gently press your
knees down with your elbows. Hold for 15-30 seconds.
V. Body Composition: refers to the proportion of fat and non-fat mass in your body. It's an
important health and fitness indicator, as it helps to understand the balance of muscle, fat, bone,
and other tissues in the body.
Here are some examples of activities that can help improve body composition, along with steps
on how to perform them:
1. Push-Ups
- Steps: Place your hands on the ground, shoulder-width apart. Lower your body until your chest
nearly touches the floor, then push back up.
2. Squat Jumps
- Steps:Stand with feet shoulder-width apart, perform a regular squat, then jump up explosively
and land back into the squat position.
3. Planks
- Steps: Lie face down, then prop yourself up on your elbows and toes. Keep your body straight
and hold this position for as long as possible.
4. Lunges
- Steps: Step forward with one leg, lower your hips until both knees are bent at about a 90-degree
angle, then return to standing.
5. Burpees
- Steps: Start in a standing position, drop into a squat with your hands on the ground, kick your
feet back into a plank position, return to the squat, then jump up.
Skill-Related Components:
1. Balance: The ability to maintain the body's position whether stationary or moving.
2. Coordination: The ability to use different parts of the body together smoothly and efficiently.
3. Agility: The ability to move quickly and change direction while maintaining control.
4. Speed: The ability to move your body or parts of your body swiftly.
5. Power: The ability to exert a maximum amount of force in a short period of time.
6. Reaction Time : The time taken to respond to a stimulus.

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The Components of Physical Fitness

Submitted by: Jerico Saradat

3. Resistance Band Exercises

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