JMJ NOTRE DAME-SIENA COLLEGE OF POLOMOLOK

SERVICE EDUCATION DEPARTMENT

Brgy. Poblacion, Polomolok, South Cotabato
Tel No. (083) 500-8414
Passion for truth and Compassion for Humanity

Name: ____________________________
Module Module Title Educational Technology
1-2
Course Code Educ 211
Unit Title Educational Technology
Dates
Unit Content * ICT COMPETENCY STANDARDS FOR PHILIPPINE PRE-SERVICE TEACHER
EDUCATION
ICT Domain Performance Indicator Most Performance Indicator Least
Important for Me to Do Important for Me to Do

Domain 1 Implement ICT policies in Discuss national ICT policies

(Understanding teaching-learning affecting classroom practices
ICT in education)
Domain 2 Discuss ICT concepts, principles Integrate ICT in teaching plans that
(Curriculum and and theories in various teaching require learners to connect the
Assessment) learning process content of the lesson to society
Domain 3 Design a technology-enhanced Use varied teaching strategies like
(Pedagogy) lesson to support learning project-based learning that
integrate technology tools to support
thinking and collaboration
Domain 4 Propose or recommend technology Make technology tools-based
(Technology and policy innovations related to instructional materials to improve
tools) promoting continuous learning student learning
among students
Domain 5 Facilitate flexible learning Lead group activities using
(Organization environment that enhances technology tools
and collaboration with use of
Administration) technology tools
Domain 6 Use technology tools to search for, Identify educational sites and
(Teacher manage, analyze, integrate and portals suitable to their subject area
professional evaluate information that can be
learning) used to support professional
learning
Domain 7 Discuss safety issues in obtaining Institute mechanisms to ensure child
(Teacher resource materials from local area online safety and prevent cyber
Disposition) network based and the internet bullying.

* Concept of ICT
ICT is a broad subject and the concepts are evolving. Ⓑ(e.g., personal computers, digital
television, email, or robots). Theoretical differences between interpersonal-communication
technologies and mass-communication technologies have been identified by the philosopher
Piyush Mathur. Skills Framework for the Information Age is one of many models for describing
and managing competencies for ICT professionals for the 21st century.
* The Role of ICT
Today we do not need to go any further than our own home or even room, to see some form
of ICT in our lives. Whether it be a computer, plasma TV, or mobile phone, we all have them in
some part of our lives. In today’s society, people as consumers of ICT, all strive for the one
dream – the dream of a connected life.
This makes ICT a lifestyle choice for much of the population. In addition, this lifestyle choice
is changing the way we communicate, increasing the rate of consumerism, and changing how we
interact and gather information (Sherringham, Dec 2008/Jan 2009).
ICT has invaded and transformed many aspects of our lives to the extent that we live in an
environment that is dominated by technology which itself is consumer-driven (Semenov, 2005).
No matter how we perceive its presence, there is no denying that it is an important part of our
lives and that it is here to stay.
* Key issues to remember in relation to the importance of ICT in Education are that:
1. 1. E-learning or Online Learning: The presence of ICT in education allows for new ways of
learning for students and teachers. E-learning or online learning is becoming increasingly
popular and with various unprecedented events taking place in our lives, this does not only open
JMJ NOTRE DAME-SIENA COLLEGE OF POLOMOLOK
SERVICE EDUCATION DEPARTMENT
Brgy. Poblacion, Polomolok, South Cotabato
Tel No. (083) 500-8414
Passion for truth and Compassion for Humanity
opportunities for schools to ensure that students have access to curriculum materials whilst in the
classroom but also allows them to ensure students outside the classroom such as at home or even
in hospitals can learn.
2. 2. ICT brings inclusion: The benefits of ICT in education is of such that students in the
classroom can all learn from the curriculum material. Students with special needs are no longer
at a disadvantage as they have access to essential material and special ICT tools can be used by
students to make use of ICT for their own educational needs. Despite this, it opens up new issues
related to the 'digital divide' and providing access to ICT tools and resources for those who are
less fortunate.
3. 3. ICT promotes higher-order thinking skills: One of the key skills for the 21st century
which includes evaluating, planning, monitoring, and reflecting to name a few. The effective use
of ICT in education demands skills such as explaining and justifying the use of ICT in producing
solutions to problems. Students need to discuss, test, and conjecture the various strategies that
they will use.
4. 4. ICT enhances subject learning: It is well known these days that the use of ICT in
education adds a lot of value to key learning areas like literacy and numeracy.
5. 5. ICT use develops ICT literacy and ICT Capability: Both are 21st-century skills that are
best developed whilst ICT remains transparent in the background of subject learning. The best
way to develop ICT capability is to provide them with meaningful activities, embedded in
purposeful subject-related contexts.
6. 6. ICT use encourages collaboration: You just have to put a laptop, iPad or computer in the
classroom to understand how this works. ICT naturally brings children together where they can
talk and discuss what they are doing for their work and this in turn, opens up avenues for
communication thus leading to language development.
7. 7. ICT use motivates learning: Society's demands for new technology has not left out
children and their needs. Children are fascinated with technology and it encourages and
motivates them to learn in the classroom.
8. 8. ICT in education improves engagement and knowledge retention: When ICT is
integrated into lessons, students become more engaged in their work. This is because technology
provides different opportunities to make it more fun and enjoyable in terms of teaching the same
things in different ways. As a consequence of this increased engagement, it is said that they will
be able to retain knowledge more effectively and efficiently.
9. 9. ICT use allows for effective Differentiation Instruction with technology: We all learn
differently at different rates and styles and technology provide opportunities for this to occur.
10. 10. ICT integration is a key part of the national curriculum: The integration of digital
technologies or ICT is a significant part of the Australian Curriculum for example, and this is a
trend that many global governments are taking up as they begin to see the significance of ICT in
education.
11. 11. We live in a “knowledge economy": This is an economy where it is vital to have the
ability to produce and use information effectively (Weert, 2005). It is a time when ICT is
pervasive and permeates throughout all industries in the economy whether it may be health,
education, environment or manufacturing (Moon, Feb/Mar 2007). The significance of ICT in the
Australian economy was emphasized in the recent article by Alan Patterson, CEO of the
Australian Computer Society, in his statement that the “ICT industry now rivals mining in terms
of the contribution to the economy” (Patterson, Jan/Feb 2013, p. 8).
ICTs will continue to be a significant part of our future as it connects itself to more and more
parts of our lives. It will continually evolve and change because as consumers we all like a
choice. We like to use ICT for personal growth, creativity, and joy, consumption, and wealth
(Semenov, 2005).
* Importance of Students Engaging with ICT
It is important for students to engage with ICT so that:
1. 1. Learn 21st-century skills and develop their ICT capability and ICT literacy.
2. 2. Improves their attainment levels.
3. 3. Prepares them for an integrated society dominated by ICT developments.
4. 4. So that they learn the notion of using ICT as a tool for lifelong learning.

If you put a lot of thought into your planning, you will notice a higher degree of engagement
and this can lead to the development of 21st-century skills such as complex thinking, creative
JMJ NOTRE DAME-SIENA COLLEGE OF POLOMOLOK
SERVICE EDUCATION DEPARTMENT
Brgy. Poblacion, Polomolok, South Cotabato
Tel No. (083) 500-8414
Passion for truth and Compassion for Humanity
problem-solving, and collaboration.
Technology integration in the classroom is an instructional choice by you, the teacher, and
should always involve collaboration and deliberate planning.
Unit At the end of the lesson, the students should be able to:
Learning
Objectives a. to know the ICT competency standards for Philippine pre-service teacher education.
b. to understand the basic concept of ICT, and
c. to familiarize the role of ICT in Teaching for Learning
Learning The learners will be able to master and understand the ICT in Teaching for Learning.
Competencies
Graduate This includes ICT Policies and safety issues, media and technology in various content areas,
Attributes
learning theories and principles in the use and design of learning lessons, teaching-learning
experiences and assessment tasks that utilize appropriate traditional and innovative technologies
considering social, ethical and legal responsibility. (COMMUNITY BUILDER)
Terminologi ICT is a broad subject and the concepts are evolving. It covers any product that will store,
es
retrieve, manipulate, transmit, or receive information electronically in a digital form (e.g.,
personal computers, digital television, email, or robots).
Activities After reading and understanding find and encircle the word that comes from unit content.
E D U C A T I O N E B I T E A
C D J A L E N N B G A N E K S
O F S D S A F C C E L S C S S
M O R A L C O T I K O T H I E
P Y L I H H R S F V B R N S S
U U Y N R E M Z U H O U O T S
T S E T W R A L D R L C L E M
E I K O L O T I K A L T O N E
R P E M I N I S M O A I G S N
S P R N E Z O O D S C O Y I T
K L A S I S N S M O S N A Y L
O P R I N C I P L E S A L A I
S O S Y O L O H I K A L I L S
U R E A L I S M O A K O S I M
M L L E A R N I N G W A M S O
R O M A N T I S I S M O O M Y
C U R R I C U L U M E L O O Y
Assessment After reading and understanding the unit content and activities, select at three (3) from Key
issues to remember in relation to the importance of ICT in Education and explain and provide
example/s.
Assignment In your own answer sheet, search for ICT policies and safety issues.
Unit This is an introductory course that explores basic knowledge and skills and values in the use
Summary
of technology for teaching and learning. This course includes ICT Policies and safety issues,
media and technology in various content areas, learning theories and principles in the use and
design of learning lessons, teaching-learning experiences and assessment tasks that utilize
appropriate traditional and innovative technologies considering social, ethical and legal
responsibility.
Research Search for:
Link
 https://vigiliarheamaeguieb30.blogspot.com/2019/11/lesson-1-ict-competency-standards-
for.html
MICHAEL P. ARGONILLO, LPT, MAED (u)
Contact Number: 09606457549
FB (mihchael parcon argonillo) Gmail ([email protected])

Note: Please submit the module and answer sheet on or before April 9, 2022.

Components of Fitness
JMJ NOTRE DAME-SIENA COLLEGE OF POLOMOLOK
SERVICE EDUCATION DEPARTMENT
Brgy. Poblacion, Polomolok, South Cotabato
Tel No. (083) 500-8414
Passion for truth and Compassion for Humanity
When planning a well-rounded exercise program, it is important to understand the five components of physical
fitness
and how your training affects them. The components include: cardiorespiratory endurance, muscular strength,
muscular
endurance, flexibility, and body composition. In general, achieving an adequate level of fitness in all five
categories is
essential to good health.
1. Cardiorespiratory Endurance
This component of fitness relies on proper functioning of your heart, lungs, and blood vessels to transport
oxygen to
your tissues and carry away metabolic waste products. Physical activity that trains for cardiorespiratory
endurance
focuses on repetitive, dynamic, and prolonged movements using major muscle groups. You are
improving this
component when you are jogging, cycling, swimming, hiking, and walking.
2. Muscular Fitness
While there are five components of fitness, muscular strength and muscular endurance can fall
under the same
umbrella of muscular fitness. Both of these components focus on training your neuromuscular system, but in
different
ways. Muscular strength refers to the maximum amount of force a muscle can produce at one time, also referred
to as a
one repetition maximum. You can train your muscles to be stronger by lifting heavy weights for a few
repetitions.
Common exercises that focus on muscular strength include loaded squats, leg press, and bench press.
3. Muscular endurance
Muscular endurance is the ability of a muscle to resist fatigue while exerting a submaximal amount of force.
Essentially,
it is a measure of how long a muscle can withstand a prolonged contraction or many repeated contractions.
Training for
muscular endurance requires you to perform many repetitions at a lower weight than you would use for
muscular
strength. Some common exercises that assess muscular endurance include pushups, sit-ups, and
pull-ups – all
performed to a point of fatigue. Even if you are not specifically training for muscular strength or endurance,
they are
still very important for daily living. Muscular strength, for example, must be called upon when lifting boxes and
moving
furniture. Meanwhile, your leg muscles must have enough endurance to walk long distances. Even the muscles
of your
core must stay “on” to support your posture when seated and standing.
4. Flexibility
Flexibility is the ability of your joints to move through a range of motion. This component of fitness helps to
prevent
muscular imbalances and allows you to move about with ease. Two common ways to improve flexibility are
static
stretching (holding a stretch for 30-60 seconds) and dynamic stretching (holding a stretch for a
few seconds and
repeating for multiple reps). Your heart rate response will vary with the type of flexibility training you perform;
in
general, your heart rate will be at or slightly above your resting value.
5. Body Composition
The last component of physical fitness, body composition, refers to the ratio of fat mass to fat-free mass (such
as
muscle, bone, organs, and more) in your body. Overall health generally improves when you have a lower
amount of fat
mass (or lower percent body fat) and higher amount of lean muscle mass
Components of Fitness
JMJ NOTRE DAME-SIENA COLLEGE OF POLOMOLOK
SERVICE EDUCATION DEPARTMENT
Brgy. Poblacion, Polomolok, South Cotabato
Tel No. (083) 500-8414
Passion for truth and Compassion for Humanity
When planning a well-rounded exercise program, it is important to understand the five components of physical
fitness
and how your training affects them. The components include: cardiorespiratory endurance, muscular strength,
muscular
endurance, flexibility, and body composition. In general, achieving an adequate level of fitness in all five
categories is
essential to good health.
1. Cardiorespiratory Endurance
This component of fitness relies on proper functioning of your heart, lungs, and blood vessels to transport
oxygen to
your tissues and carry away metabolic waste products. Physical activity that trains for cardiorespiratory
endurance
focuses on repetitive, dynamic, and prolonged movements using major muscle groups. You are
improving this
component when you are jogging, cycling, swimming, hiking, and walking.
2. Muscular Fitness
While there are five components of fitness, muscular strength and muscular endurance can fall
under the same
umbrella of muscular fitness. Both of these components focus on training your neuromuscular system, but in
different
ways. Muscular strength refers to the maximum amount of force a muscle can produce at one time, also referred
to as a
one repetition maximum. You can train your muscles to be stronger by lifting heavy weights for a few
repetitions.
Common exercises that focus on muscular strength include loaded squats, leg press, and bench press.
3. Muscular endurance
Muscular endurance is the ability of a muscle to resist fatigue while exerting a submaximal amount of force.
Essentially,
it is a measure of how long a muscle can withstand a prolonged contraction or many repeated contractions.
Training for
muscular endurance requires you to perform many repetitions at a lower weight than you would use for
muscular
strength. Some common exercises that assess muscular endurance include pushups, sit-ups, and
pull-ups – all
performed to a point of fatigue. Even if you are not specifically training for muscular strength or endurance,
they are
still very important for daily living. Muscular strength, for example, must be called upon when lifting boxes and
moving
furniture. Meanwhile, your leg muscles must have enough endurance to walk long distances. Even the muscles
of your
core must stay “on” to support your posture when seated and standing.
4. Flexibility
Flexibility is the ability of your joints to move through a range of motion. This component of fitness helps to
prevent
muscular imbalances and allows you to move about with ease. Two common ways to improve flexibility are
static
stretching (holding a stretch for 30-60 seconds) and dynamic stretching (holding a stretch for a
few seconds and
repeating for multiple reps). Your heart rate response will vary with the type of flexibility training you perform;
in
general, your heart rate will be at or slightly above your resting value.
5. Body Composition
The last component of physical fitness, body composition, refers to the ratio of fat mass to fat-free mass (such
as
muscle, bone, organs, and more) in your body. Overall health generally improves when you have a lower
amount of fat
mass (or lower percent body fat) and higher amount of lean muscle mass
Components of Fitness
JMJ NOTRE DAME-SIENA COLLEGE OF POLOMOLOK
SERVICE EDUCATION DEPARTMENT
Brgy. Poblacion, Polomolok, South Cotabato
Tel No. (083) 500-8414
Passion for truth and Compassion for Humanity
When planning a well-rounded exercise program, it is important to understand the five components of physical
fitness
and how your training affects them. The components include: cardiorespiratory endurance, muscular strength,
muscular
endurance, flexibility, and body composition. In general, achieving an adequate level of fitness in all five
categories is
essential to good health.
1. Cardiorespiratory Endurance
This component of fitness relies on proper functioning of your heart, lungs, and blood vessels to transport
oxygen to
your tissues and carry away metabolic waste products. Physical activity that trains for cardiorespiratory
endurance
focuses on repetitive, dynamic, and prolonged movements using major muscle groups. You are
improving this
component when you are jogging, cycling, swimming, hiking, and walking.
2. Muscular Fitness
While there are five components of fitness, muscular strength and muscular endurance can fall
under the same
umbrella of muscular fitness. Both of these components focus on training your neuromuscular system, but in
different
ways. Muscular strength refers to the maximum amount of force a muscle can produce at one time, also referred
to as a
one repetition maximum. You can train your muscles to be stronger by lifting heavy weights for a few
repetitions.
Common exercises that focus on muscular strength include loaded squats, leg press, and bench press.
3. Muscular endurance
Muscular endurance is the ability of a muscle to resist fatigue while exerting a submaximal amount of force.
Essentially,
it is a measure of how long a muscle can withstand a prolonged contraction or many repeated contractions.
Training for
muscular endurance requires you to perform many repetitions at a lower weight than you would use for
muscular
strength. Some common exercises that assess muscular endurance include pushups, sit-ups, and
pull-ups – all
performed to a point of fatigue. Even if you are not specifically training for muscular strength or endurance,
they are
still very important for daily living. Muscular strength, for example, must be called upon when lifting boxes and
moving
furniture. Meanwhile, your leg muscles must have enough endurance to walk long distances. Even the muscles
of your
core must stay “on” to support your posture when seated and standing.
4. Flexibility
Flexibility is the ability of your joints to move through a range of motion. This component of fitness helps to
prevent
muscular imbalances and allows you to move about with ease. Two common ways to improve flexibility are
static
stretching (holding a stretch for 30-60 seconds) and dynamic stretching (holding a stretch for a
few seconds and
repeating for multiple reps). Your heart rate response will vary with the type of flexibility training you perform;
in
general, your heart rate will be at or slightly above your resting value.
5. Body Composition
The last component of physical fitness, body composition, refers to the ratio of fat mass to fat-free mass (such
as
muscle, bone, organs, and more) in your body. Overall health generally improves when you have a lower
amount of fat
mass (or lower percent body fat) and higher amount of lean muscle mass
Components of Fitness
JMJ NOTRE DAME-SIENA COLLEGE OF POLOMOLOK
SERVICE EDUCATION DEPARTMENT
Brgy. Poblacion, Polomolok, South Cotabato
Tel No. (083) 500-8414
Passion for truth and Compassion for Humanity
When planning a well-rounded exercise program, it is important to understand the five components of physical
fitness
and how your training affects them. The components include: cardiorespiratory endurance, muscular strength,
muscular
endurance, flexibility, and body composition. In general, achieving an adequate level of fitness in all five
categories is
essential to good health.
1. Cardiorespiratory Endurance
This component of fitness relies on proper functioning of your heart, lungs, and blood vessels to transport
oxygen to
your tissues and carry away metabolic waste products. Physical activity that trains for cardiorespiratory
endurance
focuses on repetitive, dynamic, and prolonged movements using major muscle groups. You are
improving this
component when you are jogging, cycling, swimming, hiking, and walking.
2. Muscular Fitness
While there are five components of fitness, muscular strength and muscular endurance can fall
under the same
umbrella of muscular fitness. Both of these components focus on training your neuromuscular system, but in
different
ways. Muscular strength refers to the maximum amount of force a muscle can produce at one time, also referred
to as a
one repetition maximum. You can train your muscles to be stronger by lifting heavy weights for a few
repetitions.
Common exercises that focus on muscular strength include loaded squats, leg press, and bench press.
3. Muscular endurance
Muscular endurance is the ability of a muscle to resist fatigue while exerting a submaximal amount of force.
Essentially,
it is a measure of how long a muscle can withstand a prolonged contraction or many repeated contractions.
Training for
muscular endurance requires you to perform many repetitions at a lower weight than you would use for
muscular
strength. Some common exercises that assess muscular endurance include pushups, sit-ups, and
pull-ups – all
performed to a point of fatigue. Even if you are not specifically training for muscular strength or endurance,
they are
still very important for daily living. Muscular strength, for example, must be called upon when lifting boxes and
moving
furniture. Meanwhile, your leg muscles must have enough endurance to walk long distances. Even the muscles
of your
core must stay “on” to support your posture when seated and standing.
4. Flexibility
Flexibility is the ability of your joints to move through a range of motion. This component of fitness helps to
prevent
muscular imbalances and allows you to move about with ease. Two common ways to improve flexibility are
static
stretching (holding a stretch for 30-60 seconds) and dynamic stretching (holding a stretch for a
few seconds and
repeating for multiple reps). Your heart rate response will vary with the type of flexibility training you perform;
in
general, your heart rate will be at or slightly above your resting value.
5. Body Composition
The last component of physical fitness, body composition, refers to the ratio of fat mass to fat-free mass (such
as
muscle, bone, organs, and more) in your body. Overall health generally improves when you have a lower
amount of fat
mass (or lower percent body fat) and higher amount of lean muscle mass
Components of Fitness
JMJ NOTRE DAME-SIENA COLLEGE OF POLOMOLOK
SERVICE EDUCATION DEPARTMENT
Brgy. Poblacion, Polomolok, South Cotabato
Tel No. (083) 500-8414
Passion for truth and Compassion for Humanity
When planning a well-rounded exercise program, it is important to understand the five components of physical
fitness
and how your training affects them. The components include: cardiorespiratory endurance, muscular strength,
muscular
endurance, flexibility, and body composition. In general, achieving an adequate level of fitness in all five
categories is
essential to good health.
1. Cardiorespiratory Endurance
This component of fitness relies on proper functioning of your heart, lungs, and blood vessels to transport
oxygen to
your tissues and carry away metabolic waste products. Physical activity that trains for cardiorespiratory
endurance
focuses on repetitive, dynamic, and prolonged movements using major muscle groups. You are
improving this
component when you are jogging, cycling, swimming, hiking, and walking.
2. Muscular Fitness
While there are five components of fitness, muscular strength and muscular endurance can fall
under the same
umbrella of muscular fitness. Both of these components focus on training your neuromuscular system, but in
different
ways. Muscular strength refers to the maximum amount of force a muscle can produce at one time, also referred
to as a
one repetition maximum. You can train your muscles to be stronger by lifting heavy weights for a few
repetitions.
Common exercises that focus on muscular strength include loaded squats, leg press, and bench press.
3. Muscular endurance
Muscular endurance is the ability of a muscle to resist fatigue while exerting a submaximal amount of force.
Essentially,
it is a measure of how long a muscle can withstand a prolonged contraction or many repeated contractions.
Training for
muscular endurance requires you to perform many repetitions at a lower weight than you would use for
muscular
strength. Some common exercises that assess muscular endurance include pushups, sit-ups, and
pull-ups – all
performed to a point of fatigue. Even if you are not specifically training for muscular strength or endurance,
they are
still very important for daily living. Muscular strength, for example, must be called upon when lifting boxes and
moving
furniture. Meanwhile, your leg muscles must have enough endurance to walk long distances. Even the muscles
of your
core must stay “on” to support your posture when seated and standing.
4. Flexibility
Flexibility is the ability of your joints to move through a range of motion. This component of fitness helps to
prevent
muscular imbalances and allows you to move about with ease. Two common ways to improve flexibility are
static
stretching (holding a stretch for 30-60 seconds) and dynamic stretching (holding a stretch for a
few seconds and
repeating for multiple reps). Your heart rate response will vary with the type of flexibility training you perform;
in
general, your heart rate will be at or slightly above your resting value.
5. Body Composition
The last component of physical fitness, body composition, refers to the ratio of fat mass to fat-free mass (such
as
muscle, bone, organs, and more) in your body. Overall health generally improves when you have a lower
amount of fat
mass (or lower percent body fat) and higher amount of lean muscle mass
Components of Fitness
JMJ NOTRE DAME-SIENA COLLEGE OF POLOMOLOK
SERVICE EDUCATION DEPARTMENT
Brgy. Poblacion, Polomolok, South Cotabato
Tel No. (083) 500-8414
Passion for truth and Compassion for Humanity
When planning a well-rounded exercise program, it is important to understand the five components of physical
fitness
and how your training affects them. The components include: cardiorespiratory endurance, muscular strength,
muscular
endurance, flexibility, and body composition. In general, achieving an adequate level of fitness in all five
categories is
essential to good health.
1. Cardiorespiratory Endurance
This component of fitness relies on proper functioning of your heart, lungs, and blood vessels to transport
oxygen to
your tissues and carry away metabolic waste products. Physical activity that trains for cardiorespiratory
endurance
focuses on repetitive, dynamic, and prolonged movements using major muscle groups. You are
improving this
component when you are jogging, cycling, swimming, hiking, and walking.
2. Muscular Fitness
While there are five components of fitness, muscular strength and muscular endurance can fall
under the same
umbrella of muscular fitness. Both of these components focus on training your neuromuscular system, but in
different
ways. Muscular strength refers to the maximum amount of force a muscle can produce at one time, also referred
to as a
one repetition maximum. You can train your muscles to be stronger by lifting heavy weights for a few
repetitions.
Common exercises that focus on muscular strength include loaded squats, leg press, and bench press.
3. Muscular endurance
Muscular endurance is the ability of a muscle to resist fatigue while exerting a submaximal amount of force.
Essentially,
it is a measure of how long a muscle can withstand a prolonged contraction or many repeated contractions.
Training for
muscular endurance requires you to perform many repetitions at a lower weight than you would use for
muscular
strength. Some common exercises that assess muscular endurance include pushups, sit-ups, and
pull-ups – all
performed to a point of fatigue. Even if you are not specifically training for muscular strength or endurance,
they are
still very important for daily living. Muscular strength, for example, must be called upon when lifting boxes and
moving
furniture. Meanwhile, your leg muscles must have enough endurance to walk long distances. Even the muscles
of your
core must stay “on” to support your posture when seated and standing.
4. Flexibility
Flexibility is the ability of your joints to move through a range of motion. This component of fitness helps to
prevent
muscular imbalances and allows you to move about with ease. Two common ways to improve flexibility are
static
stretching (holding a stretch for 30-60 seconds) and dynamic stretching (holding a stretch for a
few seconds and
repeating for multiple reps). Your heart rate response will vary with the type of flexibility training you perform;
in
general, your heart rate will be at or slightly above your resting value.
5. Body Composition
The last component of physical fitness, body composition, refers to the ratio of fat mass to fat-free mass (such
as
muscle, bone, organs, and more) in your body. Overall health generally improves when you have a lower
amount of fat
mass (or lower percent body fat) and higher amount of lean muscle mass
Components of Fitness
JMJ NOTRE DAME-SIENA COLLEGE OF POLOMOLOK
SERVICE EDUCATION DEPARTMENT
Brgy. Poblacion, Polomolok, South Cotabato
Tel No. (083) 500-8414
Passion for truth and Compassion for Humanity
When planning a well-rounded exercise program, it is important to understand the five components of physical
fitness
and how your training affects them. The components include: cardiorespiratory endurance, muscular strength,
muscular
endurance, flexibility, and body composition. In general, achieving an adequate level of fitness in all five
categories is
essential to good health.
1. Cardiorespiratory Endurance
This component of fitness relies on proper functioning of your heart, lungs, and blood vessels to transport
oxygen to
your tissues and carry away metabolic waste products. Physical activity that trains for cardiorespiratory
endurance
focuses on repetitive, dynamic, and prolonged movements using major muscle groups. You are
improving this
component when you are jogging, cycling, swimming, hiking, and walking.
2. Muscular Fitness
While there are five components of fitness, muscular strength and muscular endurance can fall
under the same
umbrella of muscular fitness. Both of these components focus on training your neuromuscular system, but in
different
ways. Muscular strength refers to the maximum amount of force a muscle can produce at one time, also referred
to as a
one repetition maximum. You can train your muscles to be stronger by lifting heavy weights for a few
repetitions.
Common exercises that focus on muscular strength include loaded squats, leg press, and bench press.
3. Muscular endurance
Muscular endurance is the ability of a muscle to resist fatigue while exerting a submaximal amount of force.
Essentially,
it is a measure of how long a muscle can withstand a prolonged contraction or many repeated contractions.
Training for
muscular endurance requires you to perform many repetitions at a lower weight than you would use for
muscular
strength. Some common exercises that assess muscular endurance include pushups, sit-ups, and
pull-ups – all
performed to a point of fatigue. Even if you are not specifically training for muscular strength or endurance,
they are
still very important for daily living. Muscular strength, for example, must be called upon when lifting boxes and
moving
furniture. Meanwhile, your leg muscles must have enough endurance to walk long distances. Even the muscles
of your
core must stay “on” to support your posture when seated and standing.
4. Flexibility
Flexibility is the ability of your joints to move through a range of motion. This component of fitness helps to
prevent
muscular imbalances and allows you to move about with ease. Two common ways to improve flexibility are
static
stretching (holding a stretch for 30-60 seconds) and dynamic stretching (holding a stretch for a
few seconds and
repeating for multiple reps). Your heart rate response will vary with the type of flexibility training you perform;
in
general, your heart rate will be at or slightly above your resting value.
5. Body Composition
The last component of physical fitness, body composition, refers to the ratio of fat mass to fat-free mass (such
as
muscle, bone, organs, and more) in your body. Overall health generally improves when you have a lower
amount of fat
mass (or lower percent body fat) and higher amount of lean muscle ma