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.Muscle Strength

2.Muscle Endurance

3 Cardiovascular Endurance

4. Flexibility

5. Body Fat Composition

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 Muscle Endurance/ Cycling with resistance takes muscle

Strength endurance and strength to keep going.

Weight Lifting Muscle Strength/ You can lift large weights for short amounts of
Endurance time for muscle strength.
You can lift weights consistently for longer
amounts of time for muscle endurance.

Pilates Flexibility/ muscular Designed to increase muscular endurance and

endurance the stretching helps improve flexibility

Counting Calories Body Fat Counting calories can help you keep track of
Composition what you eat and when used effectively can
help lower body fat.

Planking Exercise Muscle Endurance Improves core muscles because you are
supporting your body weight with your core.
 Push-Ups Muscular Strength/ Push ups require you to lift and lower your
Endurance body with your arms.

Swimming Cardiovascular Little strength is required to swim but it takes

Endurance/ cardio and muscular endurance to allow your
Muscular Endurance body to swim for long periods of time.

Yoga Flexibility / muscular Supporting your body weight for long poses
strength and and stretching improves your flexibility and
endurance. endurance.

Jump Rope Cardiovascular You need cardiovascular endurance to jump

Endurance for long periods of time.

Pull-Ups Muscular Strength/ Lifting your body weight up and down many
Endurance times takes strength and endurance.

Nutrition Body Fat It maintains what you eat which can manage
Composition body fat composition

Dynamic Stretching Flexibility Stretching in poses for long periods of time.

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?

Jog outside Cardiovascular endurance Running and keeping heart

rate up for long periods of
time.

Push ups Muscular Strength/ Improves strength and

endurance endurance raising and
lowering body on your arms

Planks Muscular endurance Improves core muscles

supporting body weight.

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:

Illinois Agility test

Purpose of Test:

To improve explosive movements

Diagram:

Equipment Needed:

Pylons in the places shown above.

Procedure:

Runners lay behind the start line on their stomachs.

Then they run around the first cone and back to the middle cone.
They weave through the middle cones and back.
Then run to the far cone on the right and straight back.
Cross the finish line to stop the time.

Scoring Table:
Men (seconds) Women (seconds)
Excellent < 15.2 < 17.0
Above Average 15.2 - 16.1 17.0 - 17.9
Average 16.2 - 18.1 18.0 - 21.7
Below Average 18.2 - 19.3 21.8 - 23.0

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.