Lesson 5 – Varieties of Physical Activity

Let’s think about this

Brad Walker, also know as the “Stretch Coach” whose works are featured in Magazines such as Runner World, Bicycling,
Triathele, Swimming and Fitness and Triathlon Sports, have advised us not get stuck with one type of exercise. We are further
informed that intensity, time and type of exercises variety are important standard to consider
Physical Fitness
Individuals are physically fit when they can meet both the ordinary and the unusual demands of daily life safely and effectively
without being overly fatigued and still have the energy left for leisure and recreational activities. (Hoeger and Hoeger, 2009).
Classification of Physical Fitness
a. Health Related Fitness (HRF) b. Skill-Related Fitness (SRF) c. Physiological Fitness
Classification of Physical Fitness
a. Health Related Fitness (HRF)
Components of Health-Related Fitness (HRF)
 1. Cardiorespiratory Endurance  3. Muscular Flexibility
 2. Muscular Strength and Endurance  4. Body Composition
Classification of Physical Fitness
b. Skill-Related Fitness (SRF)
Components of Skill-Related Fitness (SRF)
 1. Agility  3. Coordination  5. Reaction Time
 2. Balance  4. Power  6. Speed
a. Health Related Fitness (HRF)
The characteristics of health related fitness have a direct relationships to good health and reduced risk of hypokinetic disease.
(Corbin, Welk, Lindsey, & Corbin, 2014).
Components of Health-Related Fitness (HRF)
1. Cardiorespiratory Endurance refers to the ability of the heart, lungs, and blood vessels to supply oxygen to the
cells to meet the demands of the prolonged physical activity (also referred to as aerobic exercise).
2. Muscular Strength and Endurance is the ability of the muscles to generate force.
3. Muscular Flexibility is the achievable range of motion at a point or group of joints without causing injury.
4. Body Composition refers to the amount of lean body mass and adipose tissue (fat mass) in the human body
b. Skill-Related Fitness (SRF)
People who possess skill-related fitness find it easy to achieve high levels of performance in motor skills, such as
those required in sports and in specific types of jobs (Corbin, Welk, Lindsey, & Corbin, 2014).
1. Agility means the ability to change body positions and directions quickly and efficiently. Agility is important in sports
such as basketball, soccer, volleyball, in which the participation must change direction rapidly and at the same time
maintain proper body control.
2. Balance is the ability to maintain the body in equilibrium. Balance is vital in activities such as gymnastics, diving, ice
skating, and even football and wrestling, in which the athlete attempts to upset the opponent’s equilibrium.
3. Coordination refers to the integration of the nervous system and the muscular system to produce correct, graceful,
and harmonious body movements. This component is important in a wide variety of motor activities, such as golf,
baseball, karate, soccer, and volleyball, in which hand-eye or foot-eye movements, or both, must be integrated.
4. Power is the ability to produce maximum force in the shortest time. The two components of power are muscle
speed and force (strength). An effective combination of these two components allows the person to produce
explosive movements such as are required in jumping; putting a shot; and spiking, throwing, and hitting the ball.
5. Reaction Time is the time required to initiate a response to a given stimulus. Good reaction time is important to
start in track and swimming; for quick reactions when playing tennis at the net; and in sports such as ping-pong,
boxing and karate.
 6. Speed refers to the ability to propel the body a part of the body rapidly from one point to another. Examples of
activities that require good speed for success are soccer, basketball, stealing a base in baseball, and sprints in track.
c. Physiological Fitness
It is a new term used primarily in the field of medicine in reference to biological systems that are affected by physical
activity. The role of the latter plays in the prevention of illness, including cardiovascular disease, diabetes, obesity and
osteoporosis (Corbin, Welk, Lindsey, & Corbin, 2014).

Varieties of Physical Activity

 Cardiorespiratory Endurance Exercises
 High Intensity Interval Training
High Intensity Interval Training
o Butt Kick o Jumping Jacks o Squat Jump
o Burpees o Jumping Rope o Flutter Kick
o Mountain Climber o Tuck Jump
o Step Ups o Plank to Push - Up