PLF4MI/Watson

The 5 Components of Physical Fitness

Using the following reading and resource complete the assignment. Feel free to gather
information from other sources as well.

List and describe the 5 components of Fitness:

1. Muscular Strength- muscular strength is really all of the power you have to gain in order
to be able to lift. Without muscular strength you really wouldn’t be able to get through your
everyday tasks.

2. Muscular Endurance- muscular endurance is what allows you to essentially play sports
for a long period of time without getting super tired.

3. Cardiovascular Endurance- your bodies ability to be able to keep up with different

exercises that you do (examples: running, swimming, cycling ect). Anything that gets your
heart rate up for a long period of time.

4. Flexibility- one of the most important parts of fitness. It helps your joints and muscles stay
not stiff so your body is able to go through its entire range without feeling sore or in pain.

5. Body Fat Composition- this refers to the amount of fat on your body.

MATCHING: Match the activity below with the Component of Physical Fitness from above.
Then discuss why you chose that component.
Activity Fitness WHY?
Component

Bicycling Cardiovascular Getting your heart rate up since you’re

Endurance pedaling the bike.

Weight Lifting Muscular Strength Using your muscles in order to be able to lift
weights and be able to hold it, along with also
being able to increase the weight being lifted.

Pilates Flexibility The use of your muscles to be able to hold

Muscular Strength positions such as the plank, and you have to
use your flexibility in order to hold different
exercises (example, hamstring exercises ect).

Counting Calories Body Fat By counting your calories, you’re monitoring

Composition how much fat is entering your body so you can
 keep yourself in track.

Planking Exercise Muscular Endurance By having muscular endurance, you can be

Muscular Strength able to hold the plank for a longer period of
time. You also need muscular strength in order
to be able to hold the plank, even for a short
amount of time.

Push-Ups Muscular Strength Push-Ups use muscular strength because you

Muscular Endurance have to get your arm strength up in order to
actually do a proper pushup. It also uses
muscular endurance if you want to be able to
do a lot at one time, instead of just one.

Swimming Cardiovascular When swimming, you use muscular endurance

Endurance so you can be able to swim for a long period of
Muscular Endurance time, or so you can do many laps. It also uses
cardiovascular endurance since swimming
gets your heart rate up, and gets you super
tired.

Yoga Flexibility Yoga uses flexibility since you have to be able

to hold different positions for a long amount of
time. They’re also usually positions that your
body isn’t used to/comfortable with, so your
body has to grow accustomed to that by
gaining flexibility.

Jump Rope Cardiovascular By jumping for a long amount of time, your

Endurance heart rate increases.

Pull-Ups Muscular Endurance Pull-ups use muscular endurance if you want

Muscular Strength to be able to do more than one pull up at a
time. They also use muscular strength since
you have to have some sort of muscle in order
to do one.

Nutrition Body Fat By being nutrition cautious, you use body fat
Composition composition since you’re monitoring what’s
going into your body in order to keep healthy.

Dynamic Stretching Flexibility Dynamic stretching uses flexibility since you’re

stretching your muscles in order to be more
flexible.

Mile Run Cardio Get the heart rate up for a long time.
Now it’s your turn: Choose 3 physical activities that you do outside of school that would fall
under one of the 5 components of Fitness. List the activity, the component of fitness and why
you believe it falls under that component. Your activity may incorporate more than one
component each.
Activity Fitness Component WHY?

Dancing Cardiovascular I believe dancing uses all five of the fitness components. It
Endurance uses cardiovascular endurance since in order to get through
Muscular Endurance a two minute dance, your cardio has to be up since you don’t
Muscular Strength want to burn up in the first 30 seconds of the dance, you want
Flexibility to be consistent. Dancing also uses muscular endurance
Body Fat Composition since during a dance you have to be able to keep up and do
everything as perfect as you can, your muscles have to
essentially be ready all the time. Muscular strength is also
used since you have to use muscles to be able to do a lot of
moves, such as leg extensions, turns, ect. Flexibility is an
obvious fitness component used, without flexibility you can’t
really get your legs up in jumps, or do anything really since
dancing is based off flexibility. Finally, dancing also uses
body fat composition since you always have to be aware with
what you’re putting into your body in order to stay fit so you
can do/have/maintain all of the other fitness components.

Conditioning Cardiovascular Conditioning used cardiovascular endurance since you’re

Endurance essentially doing a lot of cardio (example, jumping jacks,
Muscular Endurance burpees ect). It also uses muscular endurance since you’re
Muscular Strength doing many different exercises for a long period of time, so
your body has to be able to keep up. Finally, it uses muscular
strength since you have to have muscles in order to do many
of the exercises since they’re to essentially help you
strengthen your muscles.

Yoga ball Muscular Endurance Doing pilates with a yoga ball uses muscular strength
Pilates Muscular Strength because you need to be able to hold everything in the proper
position in order to be able to get the most out of the workout.
You also use muscular endurance because you need those
muscles in order to be able to hold everything for longer while
also doing it all properly.

Fitness Testing
1. Select one of the fitness components that you described above (do not include Body
Composition).
2. Research and choose a test from Top End Sports: Fitness Tests. Be sure to choose a
test that is feasible at Forest Heights (ex. Do we have the equipment etc)
Assignment

Name of Fitness Test:

Beep Test (20 m)
Purpose of Test:
To test your cardiovascular endurance.

Diagram:

Equipment Needed:
Flat, non-slip surface, marking cones, 20m measuring tape, beep test audio, music player,
recording sheets.

Procedure:

This test involves continuous running between two lines 20m apart in time to recorded beeps.
For this reason the test is also often called the 'beep' or 'bleep' test. The participants stand
behind one of the lines facing the second line, and begin running when instructed by the
recording. The speed at the start is quite slow. The subject continues running between the two
lines, turning when signaled by the recorded beeps. After about one minute, a sound indicates
an increase in speed, and the beeps will be closer together. This continues each minute
(level). If the line is reached before the beep sounds, the subject must wait until the beep
sounds before continuing. If the line is not reached before the beep sounds, the subject is
given a warning and must continue to run to the line, then turn and try to catch up with the
pace within two more ‘beeps’. The test is stopped if the subject fails to reach the line (within 2
meters) for two consecutive ends after a warning.

Scoring Table:
men women
excellent > 13 > 12

very good 11 - 13 10 - 12

good 9 - 11 8 - 10

average 7-9 6-8

poor 5-7 4-6

very poor <5 <4

Demonstration

1. You will collect the equipment and run the test for our class next week.
2. You will then run this test with other Phys Ed classes in an assigned period/day.