Learning Area SPORTS TRACK Grade Level 12

W1 Quarter 4th Date

I. LESSON TITLE Components of fitness
II. MOST ESSENTIAL LEARNING distinguishes the proper tests for specific fitness parameters;
COMPETENCIES (MELCs) SP_FT11-IIa-b-1
III. CONTENT/CORE CONTENT Testing health-related fitness parameters: A. Cardio-respiratory endurance B.
Muscular fitness C. Flexibility D. Body composition

IV. LEARNING PHASES AND LEARNING ACTIVITIES

I. Introduction (Time Frame: 15minutes)

5 components of fitness
You already know that benefits come when you prioritize physical fitness. The trick is understanding what exactly, "fitness" is,
and how you can go about achieving it. The five components of fitness are:
• Cardiovascular endurance
• Muscular endurance
• Muscular strength
• Flexibility
• Body composition
You can see the lecture here at https://www.spps.org/Page/18206
D. Development (Time Frame: 45minutes)
Cardiovascular Endurance (also known as cardiorespiratory endurance or aerobic fitness) refers to your body's ability to
efficiently and effectively intake oxygen and deliver it to your body's tissues by way of the heart, lungs, arteries, vessels, and
veins. By engaging in regular exercise that challenges your heart and lungs, you can:
Maintain or even improve the efficient delivery and uptake of oxygen to your body's systems
• Enhance cellular metabolism
• Ease the physical challenges of everyday life
Starting a workout program that enhances cardiovascular fitness is of particular importance. Running, walking, cycling,
swimming, dancing, circuit training, and boxing are just a few of the many workouts designed to benefit heart health.

Muscular strength is the amount of force a muscle can produce. Examples would be the bench press, leg press or bicep curl.
The push up test is most often used to test muscular strength.

Muscular endurance is the ability of the muscles to perform continuous without fatiguing. Examples would be cycling, step
machines and elliptical machines. The sit up test is most often used to test muscular endurance.

Flexibility is the ability of each joint to move through the available range of motion for a specific joint. Examples would be
stretching individual muscles or the ability to perform certain functional movements such as the lunge. The sit and reach test is
most often used to test flexibility.

Body composition is the amount of fat mass compared to lean muscle mass, bone and organs. This can be measured using
underwater weighing, Skinfold readings, and bioelectrical impedance. Underwater weighing is considered the “gold
standard” for body fat measurement, however because of the size and expense of the equipment needed very few places
are set up to do this kind of measurement.

Learning Task 1

TRY THIS:

Determine the Cardio-vascular Endurance being tested in the following activity:

1. Sit and Reach –
2. Push -up -
3. Cycling -
4. Leg press -
5. Step machines –
IV. LEARNING PHASES AND LEARNING ACTIVITIES
E. Engagement (Time Frame: 60 minutes)

How to Improve Cardiovascular Endurance in Sports.

Endurance is a term widely used in sports and can mean many different things to different people. In sports, it refers to an
athlete's ability to sustain prolonged exercise for minutes, hours, or even days. Endurance requires the circulatory and respiratory
systems to supply energy to the working muscles to support sustained physical activity.

When most people talk about endurance, they are referring to aerobic endurance, which is often equated with cardiovascular
fitness. Aerobic means "with oxygen" and during aerobic exercise, the body uses oxygen to help supply the energy needed for
exercise. The objective of endurance training is to develop the energy production systems to meet the demands of activity for
as long as they are required.

The body converts food to fuel via different energy pathways. In the simplest terms, the body can convert nutrients to energy
with the presence of oxygen (aerobic metabolism) or without oxygen (anaerobic metabolism). These two basic pathways can
also be further divided. The three energy systems most mentioned in exercises include:

• ATP-CP (anaerobic) energy pathway: Supplies short bursts of energy lasting up to 10 seconds.

• Anaerobic metabolism (glycolysis): Supplies energy for short, high-intensity bursts of activity lasting several minutes.

• Aerobic metabolism: Supplies most of the energy needed for long-duration, less intense exercise, and requires plenty of
oxygen. Waste products (carbon dioxide and water) are removed in sweat and exhalation.

Learning Task 2

Answer the following questions. Choose the letter of the best answer:

1. Which of the following supplies short burst of energy lasting up to 10 seconds?

a. ATP-CP b. Anaerobic metabolism c. Aerobic metabolism d. none of the above
2. Which of the following supplies energy for short, high – intensity bursts of activity lasting for several minutes?
a. ATP-CP b. Anaerobic metabolism c. Aerobic metabolism d. none of the above
3. Which of the following supplies most of the energy needed for long duration, less intense exercise and requires plenty
of oxygen?
a. ATP-CP b. Anaerobic metabolism c. Aerobic metabolism d. none of the above
4. Which of the following element is needed to help supply the energy needed by the body during exercise?
a. Hydrogen b. Oxygen c. carbon dioxide d. nitrogen
5. Which of the following is an objective of endurance training?
a. To lessen the energy production needed by the body.
b. To develop the energy production systems to meet the demands of activity as long as they are required.
c. To strengthen the muscles and the joints.
d. To increase metabolism of the body

A. Assimilation (Time Frame: 60 minutes)

Endurance Training

With endurance training, the body becomes better able to produce ATP through aerobic metabolism. The cardiorespiratory
system and aerobic energy systems become more efficient at delivering oxygen to the working muscles and converting
carbohydrates and fat to energy.

There are many ways to train for improved aerobic endurance. The duration, frequency, and intensity of each type of training
vary. Focusing on slightly different energy systems and skills will result in a well-rounded program that promotes a variety of
physical adaptations. Running or cycling, for example, increase heart and lung capacity, while resistance exercises build
physical strength. Combining different types of workouts in your training program can help you to maximize your endurance.
IV. LEARNING PHASES AND LEARNING ACTIVITIES
Some of the most well-known endurance training programs include:

• Long, slow distance training is the most common type of endurance training and the foundation for marathon runners, long-
distance cyclists, and other athletes that need long, sustained steady energy outputs. It is also the easiest form of endurance
training for new or novice exercisers

• Pace/tempo training consists of training at a steady, but high intensity; just slightly higher than "race pace" for a shorter
duration (usually 20 to 30 minutes at a steady pace)

• Interval training consists of short, repeated, but intense physical efforts (usually 3 to 5 minutes followed by short rest periods).
Interval training is a great opportunity to mix in resistance activities, such as calisthenics, along with short bursts of cardio.

• Circuit training consists of a series of specific exercises performed for a short duration and rotated through in quick succession
with little or no rest in between. Traditional circuit training routines include both strength training and endurance exercise and
can be customized to meet any athlete's training goals.

• Fartlek training combines some or all the other training methods during a long, moderate training session. During the workout,
the athlete adds short bursts of higher intensity work with no set plan; it is up to how the athlete feels.

• Strength training sessions performed once a week can help to improve your endurance. Aim to include 30 to 40 minutes of
resistance exercises each week.

Learning Task 3

Matching Type. Match the Endurance Training Programs in A with its description in column B. Write the letter of the correct
answer on your answer sheet.

A B

_____ 1. Fartlek Training a. Consist of training at a steady, but high intensity; just higher than
race pace.

_____ 2. Circuit Training b. Sessions performed once a week and aims to include 30 to 40
mins resistance exercise

_____ 3. Interval Training c. Consist of a series of specific exercises performed for a short
duration.

_____ 4. Strength Training d. Combines some or all the other training methods during a long
moderate training session.

_____ 5. Pace Tempo Training e. Consist of short, repeated but intense physical efforts.

V. ASSESSMENT (Time Frame: 30 minutes)

Drill: Circuit Training Procedure:

Perform the following skills: Burpee Boys:10-cts Girls: 5-cts.

Jumping Jacks Boys:15-cts Girls: 10-cts.
Planking Boys:20-cts Girls: 15-cts.
NOTE: * Take a video while you are doing these 3-skills, do not turn OFF the camera until you finished the last skill.
IV. LEARNING PHASES AND LEARNING ACTIVITIES
VI. REFLECTION (Time Frame: 30 minutes)
• Communicate your personal assessment as indicated in the Learner’s Assessment Card.
Personal Assessment on Learner’s Level of Performance
Using the symbols below, choose one which best describes your experience in working on each given task. Draw it in the column
for Level of Performance (LP). Be guided by the descriptions below:
 - I was able to do/perform the task without any difficulty. The task helped me in understanding the target content/ lesson.
✓ - I was able to do/perform the task. It was quite challenging, but it still helped me in understanding the target content/lesson.
? – I was not able to do/perform the task. It was extremely difficult. I need additional enrichment activities to be able to do/perform this
task.
Learning Task LP Learning Task LP Learning Task LP Learning Task LP
Number 1 Number 3 Number 5 Number 7
Number 2 Number 4 Number 6 Number 8

VII. REFERENCES https://tinyurl.com/y6rqj8ya

https://tinyurl.com/yxkwnyv
Prepared by: Jon Paul C. Salangsang Checked by: Rea H. Topacio, Marissa O. Aguirre, Reivy L. Cadacio