Components of Physical Education
Health-related physical fitness components – helps to keep you healthy
Cardiovascular fitness – allows the body to exercise for long periods of time
Muscular strength – how much force your muscles can produce
Muscular endurance – using your muscles many times without tiring
Flexibility – using your joints through a wide range of motion
Skin fold – the percentage of body weight that is made up of fat
Skill-related physical fitness components – helps you perform well in sports and activities that require skills
Agility – the ability to change the position of your body quickly and to control your body’s movements
Balance – keeping an upright posture while standing still or moving
Coordination – using your senses together with your body parts
Power – the ability to use strength quickly
Reaction – the amount of time it takes you to move
Speed – covering a distance in a short amount of time
ACTIVITY FREQUENCY
Rest (watching TV, reading) As needed
Exercise for Strength and Muscular Endurance 2-3 times per week
(weight training, calisthenics)
Flexibility Exercise 6 times per week
(stretching)
Aerobic Activity/Active Sport
(minimum of 30 minutes) 3-6 times per week
Lifetime Physical Activity Daily
Corbin, Charles B & Lindsey, Ruth. Fitness for Life. Scott, Foresman & Co., Glenview, IL 1997
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Health-Related Benefits of Exercise Programs |
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Develops Cardiovascular Fitness |
Develops Strength |
Develops Muscular Endurance |
Develops Flexibility |
Helps Control Body Fatness |
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Lifestyle Activities |
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Bicycling + |
Excellent |
Fair |
Good |
Poor |
Excellent |
|
Walking + |
Good |
Good |
Fair |
Poor |
Good |
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Aerobic Activities |
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Aerobic Dance +* |
Excellent |
Fair |
Good |
Good |
Excellent |
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Calisthenics + |
Poor |
Fair/Good |
Good/Excellent |
Excellent |
Poor |
|
Circuit Training + |
Fair |
Good |
Excellent |
Good |
Fair |
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Continuous Rhythmical Exercise + |
Excellent |
Fair |
Excellent |
Good |
Excellent |
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Cooper’s Exercise + |
Excellent |
Fair |
Good |
Poor |
Excellent |
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Dance |
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Ballet * |
Fair/Good |
Good |
Good |
Excellent |
Fair/Good |
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Modern * |
Fair/Good |
Fair |
Good |
Excellent |
Fair/Good |
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Social + |
Fair/Good |
Poor |
Fair |
Fair |
Fair/Good |
|
Hiking/Backpacking +* |
Good |
Fair/food |
Excellent |
Fair |
Good |
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Interval Training +* |
Excellent |
Fair |
Good |
Poor |
Excellent |
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Orienteering |
Excellent |
Poor |
Good |
Poor |
Excellent |
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Parcourse * |
Good |
Good |
Excellent |
Good |
Good |
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Rope Jumping + |
Good |
Poor |
Good |
Poor |
Good |
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Skating |
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Ice +* |
Fair/Good |
Poor |
Good |
Poor |
Fair/Good |
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Incline +* |
Good/Excellent |
Poor |
Good/Excellent |
Poor |
Good/Excellent |
|
Roller +* |
Fair/Good |
Poor |
Fair |
Poor |
Fair/Good |
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Swimming |
Excellent |
Fair |
Good |
Fair |
Excellent |
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WaterAerobics + |
Good |
Fair |
Good |
Fair |
Good |
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Weight Training + |
Poor |
Excellent |
Good |
Poor |
Fair |
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+Denotes lifetime activity |
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*Denotes fitness needed to prevent injury |
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Skill-Related Benefits of Exercise Programs |
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Activity |
Balance |
Coordination |
Reaction Time |
Agility |
Power |
Speed |
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Badminton |
Fair |
Excellent |
Good |
Good |
Fair |
Good |
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Baseball |
Good |
Excellent |
Excellent |
Good |
Excellent |
Good |
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Basketball |
Good |
Excellent |
Excellent |
Excellent |
Excellent |
Good |
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Bicycling |
Excellent |
Fair |
Fair |
Fair |
Poor |
Fair |
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Bowling |
Good |
Excellent |
Poor |
Fair |
Poor |
Fair |
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Circuit Training |
Fair |
Fair |
Poor |
Fair |
Good |
Fair |
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Dance -Aerobic/Social |
Fair |
Good |
Fair |
Good |
Poor |
Poor |
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Dance - Ballet/Modern |
Excellent |
Excellent |
Fair |
Excellent |
Good |
Poor |
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Fitness Calisthenics |
Fair |
Fair |
Poor |
Good |
Fair |
Poor |
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Football |
Good |
Good |
Excellent |
Excellent |
Good |
Excellent |
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Golf (walking) |
Fair |
Excellent |
Poort |
Fair |
Good |
Poor |
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Gymnastics |
Excellent |
Excellent |
Good |
Excellent |
Excellent |
Fair |
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Interval Training |
Fair |
Fair |
Poor |
Poor |
Poor |
Fair |
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Jogging/Walking |
Poor |
Poor |
Poor |
Poor |
Poor |
Poor |
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Judo/Karate |
Good |
Excellent |
Excellent |
Excellent |
Excellent |
Excellent |
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Racquetball/Handball |
Fair |
Excellent |
Good |
Excellent |
Fair |
Good |
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Rope Jumping |
Fair |
Good |
Fair |
Excellent |
Fair |
Good |
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Skating – Ice/Roller |
Excellent |
Good |
Fair |
Good |
Fair |
Good |
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Skiing –
Cross-country |
Fair |
Excellent |
Good |
Excellent |
Good |
Fair |
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Skiing – Downhill |
Excellent |
Excellent |
Good |
Excellent |
Good |
Poor |
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Soccer |
Fair |
Excellent |
Good |
Excellent |
Good |
Good |
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Softball (fast pitch) |
Fair |
Excellent |
Excellent |
Good |
Good |
Good |
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Swimming (laps) |
Poor |
Good |
Poor |
Good |
Fair |
Poor |
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Tennis/Pickleball |
Fair |
Excellent |
Good |
Good |
Good |
Good |
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Volleyball |
Fair |
Excellent |
Good |
Good |
Fair |
Fair |
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Weight Training |
Fair |
Fair |
Poor |
Poor |
Good |
Poor |