BODY COMPOSITION AND BODY FAT PERCENTAGE (Sir William)

Body composition is a combination of fat and tissues in your body. The body is
made up of two kinds of fat.
2 Kinds of Fat
-Body Fat
-Storage Body Fat
Body fat can be found in muscle tissue, under the skin or around the organ.
Not all the fats are bad for your body, such as essential body fat, which helps
shield internal organs, stocks fuel for energy, and controls important body
hormones.
Storage Body Fat, also known as lean tissue, includes bone, water, muscle, organ,
and tissue.
Lean tissues are “metabolically active, burning calories for energy, while body fat
is not.” (Scott, 2018)

IMPORTANCE OF BODY COMPOSITION

Body composition is used in health and fitness to characterize the percentage of
fat, bone, and muscle in human bodies.
The body fat percentage is relevant because it can be quite useful in determining
health. Muscle tissue is thicker than fat tissue.

FACTORS IN AFFECTING BODY COMPOSITION

The following factors that can influence your body composition:
1. Age- Humans lose muscle mass as they age
2. Sex- Women have more body fat than men
3. Genes- Play a role whether you are biologically lean or have a tendency to
gain fat.
4. Hormones- Can impact on water retention and body composition
BODY FAT PERCENTAGE
The Body Fat Percentage (BFP) is a body composition indicator that reflects how
much bodyweight is fat. The percentage of the body that is not fat is called lean
mass. The Body Fat Percentage can be measured by computing the “total mass of
fat divided by total body mass, multiplied by 100.
Body Fat Percent Norms for Men and Women
Description Women Men
Essential Fat 10% to 13% 2% to 5%
Athlete 14% to 20% 6% to 13%
Fitness 21% to 24% 14% to 17%
Acceptable 25% to 31% 18% to 24%
Obese Over 32% Over 25%

METHODS IN MEASURING BODY FAT PERCENTAGE

1. Skinfold calculation
2. Bioelectric impedance
3. Hydrostatic weighing
4. DEXA scan
Skinfold measurement is both accurate and practical for measuring body fat.
Calipers are used to measure the thickness of skinfolds in millimeters in area
where fat typically accumulates (abdomen, hip, arm, back, and thigh).

CARDIORESPIRATORY ENDURANCE (Sir Jex)

Cardiorespiratory endurance is a measurement of how well your heart, lungs, and
muscles work together to keep your body active over an extended period.
Increased cardiorespiratory fitness has several health advantages:
1. Helps improve lung and heart condition.
2. Reduces the incidence of heart disease, lung cancer, type 2 diabetes, stroke,
and other illnesses.
3. Improve the body’s ability to endure dynamic exercises.
4. Boost your sense of well-being.
WARMING UP
Warm up exercise is a “preparation for physical exertion or a performance by
exercising or practicing gently beforehand, usually undertaken before a
performance or practice.”

BENEFITS OF WARMING UP BEFORE PHYSICAL ACTIVITY

1. To brace yourself mentally and physically for your chosen physical activity.
2. To raise your heart rate and blood flows so that more oxygen can enter your
muscles.
3. To enable and prepare your nerves and muscles to enhance their movement
efficiency.
4. To improve your range of motion (flexibility) and improve your athletic
performance.

COOLING DOWN
Cool down exercise is “an easy exercise, done after a more intense activity, to
allow the body to transition to a resting or near-resting state gradually.
BENEFITS OF WARMING UP BEFORE PHYSICAL ACTIVITY
1. Enables the heart rate to return to its resting rate.
2. Allows a more gradual return of the blood back to the heart and reduces
the potential for adverse cardiovascular outcomes.
3. Significantly decrease muscular and skeletal injuries; and improve your
athletic performance.

RESTING HEART RATE (RHR)

Resting heart rate is “the number of times your heart beats per minute (bpm)
while at complete rest.”
MUSCULAR STRENGTH AND MUSCULAR ENDURANCE (Sir Anthony)
Muscular Strength is determined by the maximum strength that a muscle can use
in a single effort to counteract some form of resistance. It relates to your ability to
move and lift objects.
Muscular Endurance refers to your ability to contract multiple muscles or
maintain muscle contraction over an extended period.

DIFFERENCE BETWEEN MUSCULAR STRENGTH AND MUSCULAR ENDURANCE

Muscular strength and muscular endurance are directly linked, as muscular
endurance requires a certain amount of muscular strength to maintain or perform
repetitive resistance contraction.
The key difference between muscle strength and muscle endurance is that the
former refers to the maximum amount of force exerted in a single contraction,
while the latter is a measure of how long a given weight can be moved before
exhaustion.

BENEFITS OF BUILDING MUSCULAR STRENGTH AND MUSCULAR ENDURANCE

1. Build up lean muscle mass
2. Improve your metabolism
3. Burn more calories with greater ease
4. Help to improve the way that your body looks
5. Improve the quality of your daily activities and movement

SAFETY TIPS FOR THE PHYSICAL FITNESS WORKOUT

1. Warm up and cool down correctly.
2. Wear appropriate clothing. Dress up comfortably and practically.
3. Stick for a range of motion that looks natural when you’re exercising.
4. Don’t exercise if you feel exhausted or sick.
 5. When you can’t complete a series of workouts or workout sessions, listen to
the body, and cut back.
MUSCULAR FLEXIBILITY (Ma’am Charish)
Flexibility stands for the range of motion of the joints, without stiffness or
discomfort. The degree of flexibility that a person has is determined by muscles
and connective tissues such as ligaments and tendons. It also refers to the
muscle’s strength which allows for a more excellent range of motion or mobility
during physical activity or exercise.
The range of motion is the distance and direction with which the joints can move,
while mobility is the ability to move without constraint.

BENEFITS OF FLEXIBILITY TRAINING

1. Allows greater freedom of movement and improved posture
2. Increases physical and mental relaxation
3. Releases muscle tension and soreness
4. Reduces the risk of injury

STRETCHING
Stretching exercise is a form of physical exercise in which a specific muscle or
tendon is deliberately flexed or stretched to improve the muscle’s felt elasticity
and achieve comfortable muscle tone.
Stretching enhances flexibility. It is recommended that you do a light
cardiovascular warm up for a few minutes before stretching.

BENEFITS OF STRETCHING
1. Raise the flow of blood to the muscles
2. Prepares the body for the physical fitness activity
3. Increases the range of motion and muscle elasticity
4. Prevents muscle imbalances that can contribute to physical injury.
4 Types of Stretching Exercise Styles
1. Static Stretching- Considered to be the safest method of stretching. It should be
held for 20-30 seconds at a point where you can feel the stretch but do not
experience any discomfort. If you feel discomfort, ease back on the stretch. Do not
bounce when holding the stretch.
2. Ballistic Stretching- Performed at speed and prescribed by your sports
physiotherapist or elite sports coach. They are often used as a part of your warm-
up for sports or training.
3. Dynamic Stretching- Involve muscle movements that move a joint through the
full range of movement that will be required in your chosen sport or activity.
4. Proprioceptive Neuromuscular Facilitation (PNF) Stretching- Involves a
component of stretch – muscle contraction- and further stretch. This process is
usually repeated several times and uses a trick on the muscle spindle reflex to
help elongate your muscle.

SPEED TRAINING (Ma’am Andrea)

Speed Training consists of a variety of workouts designed to assist individuals
improve explosive power in the lower body. Speed training regimens, which are
used by runners and athletes to improve their performance, comprise a range of
specialized motions and sprinting tactics aimed to increase acceleration,
deceleration, quickness, and change of direction.
Speed Training necessitates a high level of strength and power, yet excess body
weight and air resistance can slow the individual down. It also teaches the body to
engage alternative muscle fibers, which can aid reduce tiredness during lengthy
runs or sports activities.

SPEED, ACCELERATION, VELOCITY, AND REACTION TIME DIFFERENTIATED

 1. Speed is the method through which an athlete sprints to cover a distance in
the least amount of time possible. It is the ability to move fast on the
ground or move limbs rapidly to grip or throw.
2. Acceleration is defined as the capacity to increase maximum velocity in a
short period of time.
3. Velocity is defined as the rate at which an object’s location changes with
regard to time.
4. Reaction Time is a measurement of how quickly an organism responds to a
stimulus. The interval of time between the introduction of a stimulus and
the proper voluntary response by the athlete is referred to as reaction time.

BENEFITS OF SPEED TRAINING

1. Increase range of motion
2. Improve athletic performance and flexibility
3. Incorporate activities that directly strengthen vulnerable muscles
4. Build bones density and strength
5. Increase your endurance and muscular balance
6. Provide a good cardiovascular exercise and raises oxygen levels in the body
7. Improves balance and coordination