Physical Education
Quarter 1 - Module 1
Fitness Components
NAME
GRADE LVL & SECTION
Health-Related Fitness: A
Student’s Guide
What is Health-Related Fitness?
Health-related fitness refers to the ability of your body systems to work
together efficiently to allow you to be healthy and perform daily
activities. It focuses on five major components:
The 5 Components of Health-Related Fitness
1. Muscular Strength
• The maximum force a muscle or muscle group can exert in a single
effort.
• Example: Push-ups, lifting heavy weights
• Purpose: Helps you carry, push, or lift heavy objects.
2. Muscular Endurance
• The ability of a muscle to perform repeated contractions over time
without tiring.
• Example: Planking, bodyweight squats, multiple reps with lighter
weights
• Purpose: Useful for sports and activities that require sustained effort.
3. Cardiorespiratory Fitness
• The ability of the heart, lungs, and blood vessels to deliver oxygen to
your body during physical activity.
• Example: Running, cycling, swimming, brisk walking
• Purpose: Increases stamina and helps in preventing heart diseases.
4. Flexibility
• The ability to move your joints and muscles through their full
range of motion.
• Example: Yoga, stretching exercises, dynamic and static stretches
• Purpose: Reduces risk of injury and improves mobility.
5. Body Composition
• Refers to the ratio of body fat to lean body mass (muscle, bone,
water, etc.).
• Measured using tools like BMI, skinfold calipers, or body fat scales.
• Purpose: Helps maintain a healthy weight and avoid obesity-related
problems.
Exercise Examples by Component
Component Example Activities
Muscular Strength Push-ups, lifting weights, pull-ups
Muscular Endurance Sit-ups, cycling, planking
Cardiorespiratory Jogging, swimming, dancing, jump rope
Flexibility Yoga, dynamic and static stretches
Body Composition Balanced diet + regular exercise
Safety Practices in Exercise
1. Warm-Up & Cool-Down
o Start slow to prepare muscles and heart for activity.
o End with light activity and stretching.
2. Stay Hydrated
o Drink water before, during, and after physical activity.
3. Use Proper Equipment
o Wear the right shoes and clothing.
o Use protective gear when needed.
4. Use Proper Technique
o Avoid injury by learning and practicing the right form.
5. Outdoor Safety Tips
o Avoid extreme heat or cold.
o Wear sunscreen and light clothing.
o Exercise in safe, well-lit areas.
Key Terms to Remember
• Static Stretching: Holding a stretch for a period (after workout).
• Dynamic Stretching: Moving while stretching (before workout).
• Repetition (Rep): One complete movement of an exercise.
• Set: A group of repetitions.
• Hydration: Keeping the body supplied with enough water.
Reflection Questions (Try to Answer!)
1. What’s the difference between muscular strength and muscular
endurance?
2. Why is flexibility important in everyday life?
3. How does cardiorespiratory fitness benefit the heart?
4. What are signs that your body composition might need improvement?
5. List 3 things you can do to keep yourself safe during exercise.