Lesson 1

Body Composition,
Muscular Strength
and Endurance,
Flexibility
R E C A P:
Based on your previous lesson during your grade 11, identify
what particular health related fitness is being develop by the
following activities:
Activities Health-Related Fitness
1. Weightlifting
2. Cleaning the windows
3. Yoga
4. Boxing
5. Gardening
BODY COMPOSITION is the percentage of body fat and
lean body tissue in an individual, Lean body tissue is
composed of water, blood, skin, muscles and bone. From
a health viewpoint, it is very significant to have a low level
of body fat,
BMI is an indicator of total body fat which is related to the
risk of disease and death.
Body Mass Index (BMI) refers to the measurement of
one’s weight relative to his or her height. Researchers
frequently use BMI in studies that examine health risk
associated with body weight.
Muscular Strength and Muscular Endurance:
Strength is also known as MUSCULAR STRENGTH. It is vital for everyone not just to
athletes. Strength is the ability of a particular muscles or group of muscle to put
forth force in a single maximal contraction to conquer other form of resistance.
MUSCULAR ENDURANCE involves the muscle in building a number of continuous
movements. Muscular endurance can be a specific muscle or group of muscle such
as the biceps, making continual contractions over a considerable period, perhaps
over a number of minutes.
FLEXIBILITY is capacity of a particular joints such as our knee, to move during a
complete range of motion. A flexible body possesses a better variety of motion
which should help in the performance of skills.
Flexibility is the ability of the joints to move. Each joint (location where your bones
join together) in your body is designed to move in a certain way.
Computation of the BMI (body mass index) Formula for computing BMI (body
mass index)
Weight (in kilogram) 30kg
height² (in meter, squared) 1.20²
30kg
1.44m˭ 20.83 (Normal)
Standard: Less than 15 Starvation
15.0 – 18.5 Underweight
18.5 – 24.9 Normal
25.0 – 29.9 Overweight
30.0 – 40.0 Obese
Greater than 40 Morbidly Obese
LET’S DO THIS:
Warm up Exercise:
Jog in place 50 counts on the left foot
Neck rotation 5 complete slow rotation to the left and 5
complete slow rotation to the right
Arm circling 10 counts forward, 10 counts backward
Shoulder rotation 10 counts forward, 10 counts backward
Knee rotation 10 counts clockwise, 10 counts counter clockwise
Ankle rotation 10 counts clockwise, 10 counts counter clockwise
Jumping jack 16 counts
ACTIVITY #1 90⁰ Push ups
This test measures the strength and endurance of the arms and chest
muscles (Make sure you do some warm up exercises before taking the
test, stop if you do not have the strength to continue the activity)
Procedure:
1. Lie face down with your hands on the floor and your thumbs in line
with your shoulder
2. Keep legs slightly apart with knees and back straight.
3. Push your trunk off the floor and assume the starting position.
4. Bend your arms at the elbows and lower yourself until your arms are
at a right angle position (90 degrees
5. Repeat the movement for a maximum of 50 counts for boys and 30
counts for girls
Interpretation of Scores:
16 YEARS OLD 17 – 19 YEARS OLD 20 – 29 YEARS OLD 30 – 39 YEARS OLD
Level
MALE FEMALE MALE FEMALE MALE FEMALE MALE FEMALE
High Performance 36 + 16 + 47 - 56 27 - 35 39 - 47 30 – 36 34 - 41 30 - 37
Good Fitness 18 - 35 7 - 15 35 - 46 21 - 27 30 - 39 23 - 29 25 - 33 22 - 30
Marginal Fitness 16 - 17 6 19 – 34 11 - 20 17 - 29 12 – 22 13 - 24 10 - 21
Low Fitness 15 - 5- 11 - 18 6 - 10 10 - 16 7 - 11 8 - 12 5-9

ACTIVITY # 2 Partial Curl – ups
This measures the strength and endurance of the abdominal muscles (Do some
warm – up and stretching activities before taking the test)
Procedure:
1. Lie flat on the floor, knees bent with the heels about six (6) inches from the
buttocks, feet slightly apart, and held down firmly by your spotter (may be any
member of the family who is at the same age or older than the performer)
2. With elbows straight, place your hands on your knees and hold yourself up by
holding knees firmly. This is the starting position
3. Lower yourself slowly until the tips of your middle fingers are about an inch
from the top of your knees.
4. Raise yourself until you assume the starting position and, without resting,
repeat the movement as many times as you can.
5. Perform slowly at a rate of going down and one second going up
15 - 16 YEARS OLD 18 - 25 YEARS OLD 26 25YEARS OLD
Level
MALE FEMALE MALE FEMALE MALE FEMALE
High 48 + 36 + 44 - 49 37 - 43 40 - 45 33 - 39
Performance
Good Fitness 24 - 47 18 - 35 39 - 43 23 - 36 35 - 39 29 - 32
Marginal 20 - 23 15 - 17 35 - 38 29 - 32 31 - 34 25 - 29
Fitness
Low Fitness 19 - 14 - 31 - 34 25 - 28 29 - 30 21 - 24
Activity #3 A: Sit and Reach
This is to measure the flexibility of the hamstring
muscles (back of the thigh) and to some degree, the
lower back.
Materials needed:
A tape measure accurate to 0.1 centimeter, firmly
attached to the floor, marked distinctly at the 50 –
centimeter point.
Procedure:
1. Sit down on the floor with the tape measure between your legs.
Your spotter places the tip of your shoes exactly at the 50 – centimeter
point.
2. Brace the heel of your extended right leg against the shoes of your
spotter and bend your left leg, pulling your heel as close as possible to
your buttocks, soles flat on the floor
3. Extend your arms forward over the measuring device. Place your
hands one on top of the other, with your palms facing down. The
middle fingers should be together with the tip of one finger exactly on
top of the other. Avoid bouncing while extending your arms.
4. Lean forward and reach with your arms with and fingers four times.
On the fourth reach, hold 3 seconds and observe the centimeter mark
below your fingertips. Then record your score to the nearest
centimeter.
25 Below 26 - 35 YEARS OLD
Level
MALE FEMALE MALE FEMALE
High 18 - 19 20 - 21 17 20
Performance
Good Fitness 20 - 21 22 18 - 19 21 - 22
Marginal Fitness 14 - 17 17 - 19 13 - 16 18 - 19
Low Fitness 12 - 13 15 - 16 10 - 12 14 - 17
W R A P – U P:
Direction: Answer the following questions on your notebook.
1. Using a Venn diagram differentiate muscular strength from
muscular endurance.
2. List some benefits of having a good muscular strength and
muscular endurance and how can you develop them.
3. What do you mean by flexibility? What are the benefits of
having a good level of flexibility to an individual?
4. What composes our body? What is the importance of
identifying the composition of our body?
THE END

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Body Composition,

MALE FEMALE MALE FEMALE MALE FEMALE MALE FEMALE

Low Fitness 15 - 5- 11 - 18 6 - 10 10 - 16 7 - 11 8 - 12 5-9

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