Final Module in PEH 1

PEH 1 – PHYSICAL FITNESS
At the end of this unit, learners should be able to:
 Distinguishes aerobic from muscle-and bone-strengthening activities

 Relates health behaviors (eating habits, sleep and stress management) to health
risks factors and physical activity assessment performance
 Self-assesses health-related fitness (HRF). status, barriers to physical activity
assessment participation and one’s diet
 Sets Frequency Intensity Time Type (FITT) goals based on training principles to
achieve and/or maintain health-related fitness (HRF).
Lesson 1: Introduction
In this lesson, you will discover the different objectives of the PEH100 subject.
You will also learn what Physical Education is all about, its goals and its purpose.
At the end of the lesson, students must be able to:

 define Physical Education
 determine the importance of Physical Education
 understand the main objectives of Physical Education and its goals in
achieving a lifetime physical activity.
What is Physical Education?

Physical Education – is “education through the physical”. It aims to develop
students’ physical competence and knowledge of movement and safety, and
their ability to use these to perform in a wide range activities associated with the
development of an active and healthy lifestyle.
It is a course that focuses on developing physical fitness in the youth.

It also develops students’ confidence and generic skills, especially those of
collaboration, communication, creativity, critical thinking and aesthetic
appreciation. These, together with the nurturing of positive values and attitudes in
PE, provide a good foundation for students’ lifelong and life-wide learning.
Top 5 Reasons Why Physical Education is As Important As Schoolwork
Many schools are now motivating students to maintain a balance between their
school work and physical education. Physical education is an essential part of
healthy living for people of all age groups, especially those going to school. This
is because school life is full of stress and anxiety at every stage. Physical
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activities and exercises boost their stamina which can make them fall in love with
their intelligence and abilities.
Top 5 Reasons Why Physical Education is as Important as Schoolwork:
1. Enhances an individual’s ability to concentrate and maintain focus.
In this current era students have several diversions in the form of technologies
(Television, tablets, PCs, Mobile Phones), therefore, it is difficult for them to
maintain focus. Physical Education subject can help them improve their
concentration. Schools often arrange physical games and exercises which
require concentration. Thus, students are promoted to take part in such activities
along with their school work, so this will help in maintaining their healthy body
and minds.
2. Important for healthy growth and development.
Being physically active makes the students energetic and strong which motivates
them to take interest in classroom activities. A physically active student will also
have a healthy heart.
3. Prevents sleep deprivation.
A complete night’s sleep is an essential component of a happy and healthy life.

Complete sleep makes students more upright and attentive during lectures in
classroom.
4. Helps in relieving stress and anxiety.
School life is hectic for every individual. Therefore, taking part in physical
activities and education allows students to relieve their academic stress and
anxiety. A physically active individual is more likely to be happy and healthy,
which makes them a better student.
5. Physical education makes an individual flexible and happy.
Balancing exercise and stretching, helps improve physical balance which

decreases the chances of injuries. Physical activities make the body elastic and
flexible. It allows an individual to manage both a physical and mental workload.
Such activities help develop the blood circulation in an individual’s body. This
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helps in providing more oxygen to the heart and brain and allows the body to
maintain a balance between physical and mental health.
Goals of Physical Education

1. Physical Education aims to develop your motor skills.
Motor Skills – refers to anything that allows you to move and use your body to
expend energy and use it properly.
Examples: dancing, walking & running
Physical Education, will address your specific needs to improve on your

movement patterns. It helps to develop the necessary motor skills that you need
to fit any activity that requires you to move. With poor motor skills, you won’t be
able to move your body from one point to another.
2. Physical Education aims to sharpen your knowledge.
Just like all other subjects, Physical Education will require you to learn concepts,
principles, and strategies. These concepts would help increase your knowledge
about physical activities, general fitness and health.
3. Physical Education aims to enhance your outlook about yourself.
Through constantly learning and having a strong foundation of physical fitness

you will be able to perform daily tasks with grace and poise. Physical Education
directly affects your outlook about yourself—how you seemingly move your body
in coordination through space. Having that sense of confidence gives you the
ability to believe in yourself more and the physical abilities that you possess.
4. Physical Education aims to develop and enhance your positive traits and
attitudes.
The long-term effects of Physical Education on individuals like you is that, your
physique and overall health will improve. When you look good, you feel good,
and when you feel good, you tend to look at the world on the positive side at all
times.
Having a healthy body, gives you a positive disposition about life and the
dealings that you do on a daily basis.
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5. Physical Education equips you with the knowledge and skills to pursue a
lifetime of physical activity.
The most important goal of Physical Education is to help and guide you to purse
a lifetime of physical activity. Pursuing a lifetime of physical activity is a choice
that you have to constantly choose for yourself day-in and day-out.
The Purpose of Physical Education
The main purpose of health and wellbeing within curriculum of excellence is to

develop the knowledge and understanding, skills, capabilities and attributes
necessary for mental, emotional, social and physical wellbeing now and in the
future.
The rationale behind this is that learning through health and wellbeing enables
students to:
 Make informed decisions in order to improve their mental, emotional,

social and physical wellbeing
 Experience challenge and enjoyment
 Experience positive aspects of healthy living and activity for themselves
 Apply their mental, emotional and social skills to pursue a healthy lifestyle
 Make a successful move to the next stage of education or work
 Establish a pattern of health and wellbeing which will be sustained into
adult life, and which will help to promote the health and wellbeing of the
next generation
 And, for some, perform a high level in sport or prepare for careers within
the health and leisure industries.
 Activity No. 1
Motor Skills Activity
The students will do the following motor skills activity.
- warm-up and stretching
- walking
- running
- jogging
- cool-down
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 Activity No. 2
Motor Skills Activity
The students will do the following motor skills activity accompaniment by music.
The students will send their 3 minute video through messenger or e-mail
(doysihrnndz@gmail.com).
 Quiz No. 1
Direction: List down the advantage and disadvantage of Physical Education.
Advantage Disadvantage
References:
Online Supplementary Reading Materials
- www.teach-nology.com/teachers/subject_matter/physical_ed/
- www.edb.gov.hk/en/curriculum-development/kla/physical-
education/index.html
- www.educationandbehavior.com/is-physical-education-important-in-schools/
- www.blogs.glowscotland.org.uk/st/balfronhshealth/health/physical-
education/physical-education-the-purpose-of-pe/
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Lesson 2: Health and Wellness
In this lesson, you are going to learn the different concepts commonly associated
with Health and Wellness.

 know the definition of health and wellness
 determine contributing factors that affect person’s overall health
 compare and contrast the differences between health and wellness
Health
Based on the World Health Organization (WHO), Health refers to, a state of
complete, physical, mental, and social well-being.
The new definition of health is not only limited to the absence or presence of
diseases or injuries; but rather, it refers to the totality of how you feel and how
you react to several changes within and around you.
The Dimensions of Health

The mere definition of health does not end there. It composed several
dimensions that enable people to better understand how it works and how it can
be applied to life in general.
There are three (3) dimensions of health, and these are:
1. Physical Fitness – “Your Body”

Physical Fitness refers to the process and structure of your body and
how it performs work. It deals with your over physicality and how your
body reacts to loads or stimuli placed upon it during specific situations.
This dimension of fitness dwells with the whole functions of your

biological body or how your different organ systems work in
coordination to help you go through your daily activities.
A physically fit and sound body promotes you to have a lot of energy to
do the work that you are supposed to do. Without being physically fit,
the other dimensions of fitness will be compromised. That’s why it is the
role of Physical Education to let you learn about the importance of
developing your body for you to achieve a lifetime of fitness.
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2. Mental Fitness – “Your Mind”
Mental Fitness refers to how well you process and analyze information
presented to you at a given period. Aside from this, mental fitness also
guides you to balance your emotions and feelings based on how you
consciously perceive your world.
In psychology, Mental Fitness is also known as Introspection---how

you examine your own thoughts and feelings. If you are able to
determine and analyze your own thoughts and feelings, you will be able
to easily deal with factors outside of you.
3. Spiritual Fitness – “Your Spirit”

This last dimension of fitness refers to how you perceive and believe
the existence of things in your environment.
This is more like an external factor, where your principles, values, and
beliefs which give meaning to your life are tested on a daily basis.
In Psychology, Spiritual Fitness is also known as Extrospection---how

you examine and observe things that are external from your mind.
These dimensions of health when combined together and become balanced can
help you reach Optimal Health---a state in which, you have disposition towards
the world and the capacity to perform tasks with great energy.
Factors that Affect Health

Health, as mentioned, is not merely an absence or presence of disease/s, but is
a multifaceted concept.
There are still many factors that can affect your overall health and these are:
1. Lifestyle
Lifestyle refers to how you consciously choose to live and manage your
well-being. Among all the other factors that affect health, lifestyle
accounts for most of the common diseases you can obtain because of
bad habits.
Whatever lifestyle you have now, remember that you should always
gear in making positive choices to secure your health, because in the
long run, if you do not take care of your body you will be greatly
affected.
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2. Genes/Hereditary Traits
Genes are the inherited traits that you got from your parents. They are
deeply rooted within your DNA and are found within every cell of your
living body.
Do your parents have diabetes, hypertension, or other diseases and

conditions? These are some health risks that you can possibly obtain
because it is deeply embedded within you DNA. These diseases may
show up early or later on in your life and it can directly affect your health
and disposition.
Hereditary traits may affect a person’s health but, among all the other
factors, it least affects the functioning of healthy body.
Sometimes, the key to a healthy lifestyle is also about you being

preventive and pro-active. Making positive choices in life that can be
beneficial to your health is hard, but the results can indeed become
long-term and life-changing.
3. Environment
Environment refers to the external surroundings that you find yourself in
at a given time. Where you live and what type of environment you are
always exposed to affects your health and general state of mind.
Your immediate environment affects your whole being and how you go
about daily dealings. When you want to ensure a life of optimal and
complete health, you should always consider finding an environment
that would give you peace and happiness.
4. Human Ecologic Interactions

Human Ecologic Interactions is the last contributing factor to a person’s
health. It refers to how you relate and react to factors within your
environment. It also includes how you deal and interact with different
kinds of people at a given time.
How you react to the external factors or stimuli affects your overall
health and disposition. When you constantly let your emotions get the
best of you every single time you are in a stressful situation, then your
health would be compromised.
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These four factors (i.e. lifestyle, genes/hereditary traits, environment, & human
ecologic interactions) contribute to your overall health.
Wellness
Wellness refers to having an optimal health and vitality. It is continuous process
of becoming aware of and making choices towards a more successful existence.
It is an active process of becoming aware of and making choices toward a

healthy and fulfilling life. Wellness is more than being free from illness, it is a
dynamic process of change and growth.
To be well is to be fully balanced, internally and externally. If you are well, you
are always flexible and ready to adapt to anything that is presented to you.
Since it is a continuous process of making choices of yourself, Wellness is also

composed of several dimensions. This is to help you better understand and guide
you to become fully conscious about the life you are leading.
Dimensions of Wellness
1. Physical Wellness
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Physical wellness relates to maintaining a healthy body and seeking care
when needed. Physical health is attained through exercise, eating well, getting
enough sleep and paying attention to the signs of illness and getting help
when needed.
2. Intellectual Wellness
Intellectual wellness involves having an open mind when you encounter new
ideas and continuing to expand your knowledge. It encourages active
participation in scholastic, cultural and community activities.
3. Spiritual Wellness
Spiritual wellness allows you to develop a set of values that help you seek
meaning and purpose. Spirituality can be represented in many ways, for
example, through relaxation or religion. But being spiritually well means
knowing which resources to use to cope with issues that come up in everyday
life.
4. Emotional Wellness
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Emotional wellness relates to understanding your feelings and coping
effectively with stress. It is important to pay attention to self-care, relaxation,
stress reduction and the development of inner resources so you can learn and
grow from experiences.
5. Social Wellness
Social wellness helps you perform social roles effectively and comfortably, and
create a support network. This dimension of wellness allows you to not only
develop encouraging relationships with peers, but also intimate relationships
with romantic partners.
6. Environmental Wellness
Environmental wellness inspires us to live a lifestyle that is respectful of our

surroundings. This realm encourages us to live in harmony with the earth by
taking action to protect it. Environmental well-being promotes interaction with
nature and your personal environment. Everyone can have a strong
environmental conscious simply by raising their awareness.
Behaviors that Contribute to Wellness

Living a healthy and well life is a constant choice that you should make for
yourself every single day. Here are some behaviors that can help you improve on
the different dimensions of wellness:
1. Regular physical Activity
Making sure that you engage and maintain any physical activity in your life,
would inhibit changes and adaptations to your body and can contribute to your
overall wellness.
A healthy body can induce focus and activate the mind. Regular physical
activity like walking, jogging, or some form of sports, can ultimately increase
your body’s overall functions.
2. Healthy Diet
Eating a healthy diet means that, you are providing your body with the proper
nutrition by, consciously preparing your meals that you consume daily.
3. Maintain a healthy body weight

Maintaining a healthy body weight means that, you are in your ideal weight
based from your height and current age. Learning how to watch your weight
means that you are always aware of how it feels and behaves. You can
prevent many disease and other health risks if you know how to listen to your
body well.
4. Manage stress effectively

Managing stress effectively simple means that, you know how to deal with any
stressors presented to you at a given moment. Stress induces the feeling of
excessive tiredness, also known as, fatigue.
The best way to manage your stress is to, take the time to find recreational
activities that would take your mind off of things.
5. Stay away from bad habits

Bad habits like, excessive smoking and drinking or any other vices, must be
avoided at all times to prevent the onset of unwanted diseases. Anything that’s
not normally occurring within your body, may, in one way or another, affect
your overall health and wellness.
6. Protect yourself from diseases or injuries

“Prevention is better than cure” – Protecting yourself from diseases or
injuries means that you are pro-active in dealing with your health.
A physically-abled body is one sure step in achieving all the other dimensions
of wellness. When you feel good, you are functioning at your most optimum
and you can always look forward to what lies ahead of you.
 Activity No. 3
Slogan Making
On a short bond paper, make a slogan with a theme of: “Prevention is better
than cure”.
________________________________________________________________
 Activity No. 4
Identify what Dimensions of Wellness are given below.
Given Dimensions of Wellness

1. Good Friendship
2. Regular Exercise
3. Critical Thinking
4. Devotion
5. Happiness
6. Scholarship
7. Community Service
8. Riding a Bike
9. Prayer
10. Personal Hygiene
________________________________________________________________
 Quiz No. 2
Identification. Write your answer on the space provided.
__________ 1. It refers to, a state of complete, physical, mental, and social well-
being.
__________ 2. It refers to how well you process and analyze information
presented to you at a given period.
__________ 3. It refers to the process and structure of your body and how it
performs work.
__________ 4. It refers to how you perceive and believe the existence of things
in your environment.
__________ 5. The inherited traits that you got from your parents.
__________ 6. It refers to having an optimal health and vitality. It is continuous
process of becoming aware of and making choices towards a more successful
existence.
__________ 7. Refers to how you consciously choose to live and manage your
well-being.
__________ 8. It means that, you are providing your body with the proper
nutrition by, consciously preparing your meals that you consume daily.
__________ 9. It means that, you know how to deal with any stressors presented
to you at a given moment.
__________ 10. A state in which, you have disposition towards the world and the
capacity to perform tasks with great energy.
References:
- www.medicalnewstoday.com/articles/150999#what_is_health
- www.pdhpe.net/better-health-for-individuals/what-does-health-mean-to-
individuals/meanings-of-health/dimensions-of-health/
- www.shcs.ucdavis.edu/wellness/what-is-wellness
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1361002
Lesson 3: Physical Fitness
In this lesson, you are going to learn the different concepts commonly associated
with Physical Education and Physical Fitness.

 know the definition of Physical Fitness
 identify the importance of Physical Fitness in our daily living
 compare the difference of Physical Activity and Exercise
Physical Fitness
Physical Fitness refers to the ability of your body systems to work together
efficiently to allow you to be healthy and perform activities of daily living. Being
efficient means doing daily activities with the least effort possible.
A fit person is able to perform schoolwork, meet home responsibilities, and still
have enough energy to enjoy sport and other leisure activities. A fit person can
respond effectively to normal life situations, such as raking leaves at home,
stocking shelves at a part-time job, and marching in the band at school. A fit
person can also respond to emergency situations – for example, by running to
get help or aiding a friend in distress.
The Parts of Physical Fitness

Physical fitness is made up of 11 parts – 6 of them health related and 5 skill
related. All of the parts are important to good performance in physical activity,
including sports. But the 6 are referred to as contributing to health-related
physical fitness because scientists in kinesiology have shown that they have
shown that they can reduce your risk of chronic disease and promote good
health and wellness. These parts of fitness are body compositions,
cardiorespiratory endurance, flexibility, muscular endurance, power, and
strength. They also help you function effectively in daily activities.
As the name implies, skill-related physical fitness components help you perform
well in sports and other activities that require motor skills. These parts of fitness
are speed, balance, agility, coordination, and reaction time.
We’ll get to an in depth discussion of these topics later in the lessons.
Physical Activity vs. Exercise
Now you know what physical fitness is all about, it is important to know how you
can achieve and maintain it in your life. Physical activity and exercise are the
key ingredients to keeping a physically active and fit lifestyle. Both may seem the
same but, their actual functions are different.
Physical Activity
Physical Activity is movement that is carried out by the skeletal muscles,
that requires energy. In other words, any movement one does is actually
physical activity.
It is also defined as movement that involves contraction of your muscles.

Any of the activities we do throughout the day that involve movement –
housework, gardening, walking, climbing stairs – are examples of physical
activity.
Exercise
Exercise is a specific form of physical activity – planned, purposeful
physical activity performed with the intention of acquiring fitness or other
health benefits, says David Basset, Jr., PhD, a professor in the
department of exercise, sport, and leisure studies at the University of
Tennessee, Knoxville. Working out at a health club, swimming, cycling,
running, and sports, like golf and tennis, are all forms of exercise.
Exercise, however, is planned structured, repetitive and intentional

movement intended to improve or maintain physical fitness. Exercise is a
subcategory of physical activity.
Physical Activity and Exercise: Understanding the Difference

Most daily physical activity is considered light to moderate intensity. There are
certain health benefits that can only be accomplished with more strenuous
physical activity, however. Improvement in cardiovascular fitness is one example.
Jogging or running provides greater cardiovascular benefit than walking at a
leisurely pace, for instance. Additionally, enhanced fitness doesn’t just depend of
what physical activity you do, it also depends on how vigorously for how long you
continue the activity. That’s why it’s important to exercise within your target heart
range when doing cardio, for example, to reach a certain level of intensity.
Physical Activity and Exercise: Understanding the Intensity
How can you tell if an activity is considered moderate or vigorous in intensity? If
you can talk while performing it, it’s moderate. If you need to stop to catch your
breath after saying just a few words, it’s vigorous. Depending on your fitness
level, a game of doubles tennis would probably be moderate in intensity, while a
singles game would be more vigorous. Likewise, ballroom dancing would be
moderate, but aerobic dancing would be considered vigorous. Again, it’s not just
your choice of activity, it’s how much exertion it requires.
Physical Activity and Exercise: Components of Physical Fitness

Research provides significant evidence that ALL physical activity positively
contributes to overall health and well-being. Exercise also assist with the
improvement of physical fitness.
Ideally, an exercise program should include elements designed to improve each

of these components:
 Cardio-respiratory Endurance
Enhance your respiratory endurance – your ability to engage in
aerobic exercise – through activities such as brisk walking, jogging,
running, cycling, swimming, jumping rope, rowing, or cross-country
skiing. As you reach distance or intensity goals, reset them higher
or switch to a different activity to keep challenging yourself.
 Muscular Strength
You can increase muscular strength most effectively by lifting
weights, using either free weights like barbells and dumbbells or
weight machines.
 Muscular Endurance
Improve your endurance through calisthenics (conditioning
exercises), weight training, and activities such as running or
swimming.
 Flexibility
Work to increase your level of flexibility through stretching
exercises that are done as part of your workout or through a
discipline like yoga or pilates that incorporates stretching.
While it’s possible to address all of these fitness components with a physically
active lifestyle, an exercise program can help you achieve even greater benefits.
Increasing the amount of physical activity in your everyday life is a good start –
like parking a few blocks from your destination to get in some walking. But to
really achieve fitness goals, you’ll want to incorporate structured, vigorous
activities into your schedule to help you attain even more of your fitness and
health goals.
 Activity No. 5
Physical Activity vs. Exercise
On Physical Activity Exercise the table
below,
give at
least
five (5)
similarities and differences about physical activity and exercise.
___________________________________________________________
 Activity No. 6
Essay. Using your answer in activity no. 5. Make an explanation about the
similarities and differences of physical activity and exercises.
 Quiz No. 3
Identification. Write your answer on the space provided.
__________1. It refers to the ability of your body systems to work together

efficiently to allow you to be healthy and perform activities of daily living.
__________2. It helps you perform well in sports and other activities that
require motor skills.
__________3. It is the movement that is carried out by the skeletal muscles,
that requires energy.
__________4. It is planned structured, repetitive and intentional movement
intended to improve or maintain physical fitness.
__________5. You can improve this through calisthenics (conditioning
exercises), weight training, and activities such as running or swimming.
References:
- https://www.us.humankinetics.com/blogs/excerpt/what-is-physical-fitness
- https://www.acefitness.org/education-and-
resources/lifestyle/blog/5460/physical-activity-vs-exercise-whar-s-the-
difference/
- https://www.everdayhealth.com/fitness/basics/difference-between-exercise-
and-physical-activity.aspx
Lesson 4: Health-Related Physical Fitness
In this lesson, you will learn different components of health-related physical

fitness. You will also discover which component/s you are weak or strong at.

 know the Health-related physical fitness
 identify the different components of health-related physical fitness
 analyze and distinguish the different components of health-related physical
fitness
Health-Related Physical Fitness

Health-related fitness is all about personal health and how the healthy lifestyle of
physical activity influences us as a person. This is important for anyone who
wants to live a physically active lifestyle to support a higher quality of life.
Exercise can be a structured process of physical activity such as going to the

gym, taking cardiovascular classes and lifting weights. Or, it can also be anything
from walking to the park to intensive cardio workouts.
Components of Health-Related Physical Fitness

Health-related components focus on factors that promote optimum health
and prevent the onset of disease and problems associated with inactivity.
1. Cardiovascular Fitness/Cardiorespiratory Endurance
It is the ability of the heart (cardio) and circulatory system (vascular)
to supply oxygen to muscles for an extended period of time.
Cardiovascular is also called cardiorespiratory (lungs) fitness.
Usually the mile run or some other type of continuous fitness

activity (12-minute run, cycling, step-test, etc.) is used to assess
cardiovascular fitness.
It relies on the heart, lungs, and blood vessels to work in unison to

ensure the proper transportation of oxygen and nutrients to tissues
within the body, as well as removing metabolic waste.
Benefits of Cardiovascular Endurance Training

As one of the most important health-related components of
fitness, it’s fair to say that cardio endurance has its benefits
when trained regularly.
Cardio Endurance Training:

 Strengthens heart muscle
 Increases lung capacity
 Regulates blood pressure
 Reduces stress/enhances mood
 Lowers unhealthy cholesterol
 Aids sleep
 Prevents obesity (gives the metabolism a boost)
Fastest Ways to Improve Cardiovascular Endurance

 Jogging
 Cycling
 Swimming
 Active Sports
(such as, football, hockey, basketball, surfing, etc.)
2. Muscular Endurance
Refers to the ability of the

muscle to work over an
extended period of time
without fatigue.
When training and learning how to test your muscular endurance, you should have a
holistic approach (especially if you’re into sports or looking to compete in fitness
events).
Performing push-ups and sit-ups or crunches for one minute is

commonly used in fitness testing of muscular endurance.
Benefits of Training Muscular Endurance

Muscular endurance isn’t just about training your muscles to
sustain long periods of training, although this is one of the
most focused on benefits of training muscular endurance.
Muscular Endurance Training:

 Reduces the risks of injury in sports and everyday life
 Prevents obesity and excess fat storage
 Boosts performance in sports, weight training, and
everyday activities
 Improves mood and self-confidence
 Strengthens muscles and bones in the long-run
 Prevents muscular decline as you age
Exercise to Improve Muscular Endurance

 Push-ups
 Planks
 Squats
 Sit-ups
 Lunges
3. Muscular Strength
Refers to the
maximum amount
of force a muscle
can exert against
an opposing force.
Fitness testing
usually consist of
one-time maximum lift using weights (bench press, leg press, etc.).
Health Benefits of Muscular Strength Training
 Builds and maintains muscle mass as you age
 Boosts mood and energy levels
 Aids bone health
 Burns excess calories (improves metabolic rate)
 Shreds excess fat stores
 Improves other components of fitness (cardiovascular
endurance, coordination, and balance)
Components of Fitness: Strength and How to Build It

 Bicep curls with dumbbells
 Barbell squats
 Dumbbell rows
 Deadlifts
 Barbell lunges
 Pull-ups
 Tricep dips
*Muscular endurance and strength is the muscle’s ability to produce

effort or perform work.
4. Flexibility
It is the ability to
move a body part
through a full
range of motion
at a joint.
The sit-and-reach is commonly used to
determine flexibility.
The main reason for flexibility being a little different to the

previously mentioned components of fitness is that it’s more about
your body’s ability to move rather than how it looks and performs,
and is often trained by stretching.
Long Term Benefits of Flexibility Training

 Increases athletic performance
 Reduces chance of injury during physical activity
 Eases muscle aches, pains, and cramps
 Improves balance and posture
 Quickens recovering after exercising (improves blood flow)
Exercises to Improve Your Flexibility

 Dynamic warm-ups
 Yoga
 Dancing
5. Body Composition
It is the ratio of
body fat to lean
body mass
(including water,
bone, muscle, and
connective tissue).
Having too much fat
tissue is a risk factor for cardiovascular diseases, diabetes, cancer,
and arthritis.
It’s a well-known fact that a lower body fat mass to muscle mass
ratio is better for your health, and will ultimately make your body
appear leaner and healthier.
A Good Body Composition:

 Creates a toned, lean figure
 Boosts the body’s functional capability
 Speeds up metabolic rate (torches calories even when
resting)
 Prevents heart disease, high blood pressure, and type 2
diabetes
 Encourages permanent weight loss
Methods of Training Body Composition

 HIIT training
 Circuit training
 Strength training
 Activity No. 7
Enumeration. Give 5 examples of Physical fitness in each category.
Cardio Muscular Muscular Flexibility

Respiratory Strength Endurance
Endurance
 Activity No. 8
Essay. How will you improve your own Physical Health?
________________________________________________________________
 Quiz No. 4
Write the letter of your answer before each number.
__1. It is the ability of the heart a. Muscular Strength

(cardio) and circulatory system
(vascular) to supply oxygen
to muscles for an extended
period of time.
__2. It refers to the maximum b. Flexibility
amount of force a muscle can
exert against an opposing force.
__3. It is the ratio of body fat to c. Cardiovascular Fitness
lean body mass (including water,
bone, muscle, and connective
tissue).
__4. It refers to the ability of the d. Body Composition
muscle to work over an extended
period of time without fatigue.
__5. It is the ability to move a e. Muscular Endurance
body part through a full range
of motion at a joint.
Reference:
- www.smore.com/5p7c8-health-skill-related
- www.lifestyle-for-healthy-living.com/health-related-fitness.html
Week 8: MIDTERM EXAMINATION
Lesson 5: Skill-Related Physical Fitness
In this lesson, you will be able to determine your skill-level in performing several
activities that involve your movement patterns (i.e. in sports and physical
activity).

 know the different components of skill-related physical fitness
 understand the importance of regular physical activity that develop each skill-
related physical fitness components
 perform basic skill-related physical fitness components activities
Skill-Related Physical Fitness

Skill-Related Physical Fitness refers to abilities that help people learn skills. Skill-
related fitness programs, also called functional movement exercise, enhance
athleticism and improve efficiency at every day task. Skill-related fitness isn’t the
same as skill. Having a good skill-related fitness does help you to learn skills.
For example, balance is important in many activities. If you have good balance,
you’ll be able to learn specific skills, such as in-line skating, more easily than if
balance is hard for you.
Components of Skill-Related Physical Fitness

The skill-related components of physical fitness relate specifically to skills
that are used in sports, and often (not always) combine other components
of fitness. The skill-related components of physical fitness are:
1. Agility
It is the
ability to
change
the
position
of your
body
and to
control the movement of your whole body. Agility is an
important quality in many sports, because you must change
direction rapidly and always have your body under control.
For example, changing directions to hit a tennis ball.
Benefits of Agility Training:

 Other prevention of injuries (lower back, ligament
damage, etc.)
 Recovery time boost (through constructing a stronger
musculoskeletal system)
 Enhanced cognitive function
How to Train Your Agility:

 Cone drills
 Ladder drills
 Plyometric box drills
2. Balance
It is the ability to keep an upright posture while either
standing still or moving. Good balance in essential in many
activities like skating, surfing, skiing, and gymnastics.
For example, in-line skating.
Benefits of Improving Balance in the Body:

 Enhanced performance during sports and athletic
activities
 Improved cognitive function
 Increased injury prevention, even during everyday life
Exercises to Train Your Balance:

 Balance boards
 Squats
 Tai Chi
 Yoga
3. Power
It is the
ability to
perform
with
strength
at a rapid
pace.
Strength
and speed are both involved in power. Football players,
swimmers, shot-putters, discus throwers, and high jumpers
are examples of athletes who typically have a high degree of
power.
For example, volleyball players getting up to the net and

lifting their bodies high into the air.
Benefits of Explosive Power Training:
 Improved cardiovascular function
 Enhanced strength (due to large muscle groups being
contracted at a rapid pace)
 Increased endurance as time goes on (the body uses
less effort to produce force)
 Rapid calorie burning (through the intensity that the
muscles are used during the workout)
 Boosted overall performance in sports and athletics
How to Train for Explosive Power:

 Kettlebell swings
 Squat jumps
 Box jumps
 Medicine balls
4. Reaction Time
It is the
amount
of time it
takes to
start a
movement once your senses signal the need to move.
People with good reaction time can usually start quickly in
track and swimming or react quickly in ping pong or karate.
For example, an athlete quickly coming off the blocks early

in a swimming or track relay, or stealing a base in baseball.
How to Improve Your Reaction Time in Sport:

 Tennis ball drills
 Sprinting with signals
 Take a run outside
5. Coordination
It is the integration of eye, hand, and foot movements. This
component is necessary for success in such sports as
baseball, softball, tennis, golf, and basketball.
For example, dribbling a basketball. Using hands and eyes

together is called hand-eye coordination.
Exercises to Improve Your Hand-Eye Coordination:

 Juggling
 Tennis ball dribbling
 Skipping
6. Speed
It is
the
ability to cover a distance in a short amount of time. Speed is
a very important factor in many sports and activities. Short
runs are used to evaluate speed.
For example, a basketball player making a fast break to

perform a lay-up, a football player out running the defense to
receive a pass.
Benefits of Training for Speed:

 Injury prevention (improves your range of motion and
flexibility)
 Improved cardiovascular endurance
 Better metabolic rate and fat burning
 Increase in bone strength
 Muscle growth (particularly in the lower body, as it is
high-intensity rather than long-duration)
Best Exercises to Improve Speed:

 Deadlifts
 Box jumps
 Tire flips
 Sled pushes
 Activity No. 9
Enumeration. Give 5 examples of Skill related fitness activity in each component.
Agility Speed Power Coordinatio Balance Reaction
n Time
 Activity No. 10
In each sport, give the best skill related component and explain.
Volleyball Basketball Swimming Weightlifting Badminton
 Quiz No. 5
Choose the letter of the best answer.
1.It is the amount of time it takes to start a movement once your senses signal
the need to move
a. Speed c. Coordination
b. Reaction Time d. Agility
2. It is the ability to change the position of your body and to control the movement
of your whole body.
3. It is the ability to cover a distance in a short amount of time.
4. It is the integration of eye, hand, and foot movements.
5. It is the ability to perform with strength at a rapid pace.
a. Power c. Balance
6. It is the ability to keep an upright posture while either standing still or moving
a. Power c. Balance
7. It is also called functional movement exercise, enhance athleticism and
improve efficiency at every day task.
a. Exercise c. Physical Fitness
b. Health Related Fitness d. Skill Related Fitness
8. The following are example of balance except;
a. Yoga c. Tai-chi
b. Juggling d. Squats
9. Among the following, what is the best example for balance?

a. Skating c. Gymnastics
b. Skiing d. Surfing
10. I. Skill-related fitness isn’t the same as skill
II. Having a good skill-related fitness will not help you to learn skills.
a. True, True c. False, True
b. False, False d. True, False
______________________________________________________________________
References:
- https://humankinetics.com/What-is-skill-relatefitness
- www.livestrong.com/article/506917-5-skill-related-components-of-physical-fitness/
- www.pdhpe.net/the-body-in-motion/what-is-the-relationship-between-physical-
fitness-training-and-movement-efficiency/skill-related-components-of-physical-
fitness/
- www.origympersonaltrainercourses.co.uk/blog/components-of-fitness
Lesson 6: Physical Fitness Tests
In this lesson, you will be able to determine your current level of fitness. Through
the different physical fitness tests, you will discover which fitness components
you are weak or, strong at.

a. know the different tests that can be performed for body composition
b. determine which fitness component you need specific improvement/s on
c. make your own Fitness Tests
Physical Fitness Tests
Physical Fitness plays a major role in living a happy, healthy lifestyle. Keeping fit
prevents chronic illnesses such as cardiovascular disease and type 2 diabetes.
Being fit also enables you to perform everyday activities with more ease, and it
helps you perform better in your favorite sports.
Checking your body composition may help you to know if you are able to do
some physical activities. The tests you will do for this component will determine
this through the following:
1. Height
Height refers to the total measurement of the length of your body
from the head down to your feet. The units of measure used in
determining your height could be in feet and inches (ft./in.) or in
centimeters (cm.).
Example:
Height in feet & inches (ft./in.) written as 5’2”
Height in centimeters (cm.) written as 157 cm
Conversion of Height Measurements
Use a calculator to properly convert these values, for you to be able

to get accurate results.
Let’s start with converting the height measurement example of 5’2”:
Step 1: First convert the feet (ft.) measurement into inches (in.).
Note that the conversion for 1 ft. = 12 in.
Therefore, the solution is: 5 feet x 12 inches

The answer would now be: 60 inches
Therefore, this means that: 5 feet = 60 inches
Step 2: Simply add your previous answer of 60 inches.
Which gives you this equation: 2 in. + 60 in.

The final answer would now be: 62 inches
Step 3: Further convert your height in inches into meters.

Note that the conversion for 1 in. = 0.0254 m.
The formula would now be: 62 in. x 0.0254 m.

The final answer will be: 1.57 m.
From all the conversions that you’ve made, what this example
yields is that:
When you stand 5’2” tall your height in meters is 1.57 m.
Step 4: Record your score in the Fitness Tests-Data Sheet. The
example is shown on the table below.
Fitness Tests Results (Example)

Name: Jen A. San Pedro
Age: 16 years old
Date: August 20, 2020
Fitness Test Results Fitness Zone
(unit of measure)
Height 5’2” = 1.57 m
2. Weight
Weight refers to the total measurement of how heavy or light you

are in relation to the pull of gravity. Weight uses the unit measures
of either, pounds (lbs.) or kilograms (kgs.).
Conversion of Weight Measures
Example: Weight = 115 pounds (lbs.)
Step 1: Convert your weight in pounds (lbs.) into kilograms (kgs.)

Note that: 1 kg = 2.2 lbs.
Step 2: Use the conversion provided. Your solution will be:
115 lbs. = 52.27 kgs.

2.2 lbs.
Step 3: Round off the total value to make it a whole number.

The result is: 52.27 kgs. = 52 kgs.
This time, try to convert your weight in kilograms back to your

weight in pounds. The formula will now be in reverse, which means
that, instead of dividing, you will multiply 2.2 lbs. to your kilogram-
weight.
The solution would now become: Weight in kg x 2.2 = Weight in

pounds
From the example, it would be: 52.27 kgs. X 2.2
The final answer is: 115 lbs.
Step 4: Input your weight in pounds and its corresponding weight in

kilogram conversion on the results table. The example is provided
on the chart below.

Age: 16 years old
(unit of measure)
Height
Weight 115 lbs = 52 kgs
3. Body Mass Index (BMI)
The Body Mass Index or BMI is a measurement of your body fat

based on your height and your current weight.
The formula you can use to calculate your BMI is shown below:
BMI = Weight (kg)

Height (m)2
This means that you will simply divide your weight in kilograms to
your height in meters squared.
Ex. Weight = 52 kgs; Height = 1.57 m
Step 1: Recall that the formula for computing BMI is this:
BMI = Weight (kg)

Height (m)2
Step 2: Place the values in its respective place in the formula.
BMI = 52 kgs.
(1.57 m.)2
Once 1.57 m is squared, the formula then turns into:
BMI = 52 kgs.
2.48 m2
Step 3: The answer for BMI will yield a kg/m2 -unit of measure.
BMI = 20.9677419 kg/m2
Always get 2 values after the decimal point and round off
that value of your final answer.
BMI = 20.97 kg/m2
BMI – Standards
Classification BMI kg/m2
Obese (high risk) BMI over 30 kg/m2
Overweight 25-29.9 kg/m2
Normal Weight 18.5-24.9 kg/m2
Underweight Less than 18 kg/m2
Step 4: Record your result on the Fitness Tests-Data Sheet this

way:
a. Conversion of your Height in Feet to Inches

b. Conversion of your Height in Feet to Meters
c. BMI Solution
d. BMI Final Answer

Age: 16 years old
(unit of measure)
Height 5’2” = 1.57m
Weight 115 lbs = 52 kgs
Body Mass Index (BMI) Weight = 52 kgs; Height = 5’2”
Height in feet to inches:

5 feet x 12 inches = 60 inches
60 inches + 2 inches = 62 inches
Normal Weight
Height in inches to meters:
62 inches x 0.0254 m = 1.57 m
BMI = 52 kgs
(1.57 m)2
BMI = 52 kgs
2.48 m2
BMI = 20.97 kg/m2
4. Waist-Hip Ratio
The last test to measure your body composition is known as the

Waist-Hip Ratio.
This very simple test is designed to measure the ratio of the

circumference of your hip and your waist.
In this part of the fitness test, the materials you need are,
measuring tape and a calculator.
Waist Measurement – Test Proper
Step 1: Find your natural waist or the smallest circumference of

your abdominal area. You should be able to locate this by looking
at your abdominals in the mirror or by placing two fingers above
your navel or belly button.
Step 2: Grab the tape measure and wrap it around your waist, with
both ends of the tape measure, meeting at the front and center part
of your body.
Step 3: Record your score with centimeters as your unit of
measure and place the values up to the nearest millimeters
(example. 26.5 cm).
Hip Measurement – Test Proper

During this part of the test, you still need to use your measuring
tape in order for you to get your hip measurement.
Step 1: Locate the maximum circumference of your buttocks. This

is the biggest bulging tip of your buttocks that can be seen better
when you are in a side-view position.
Step 2: Wrap the tape measure around that area. If you have a
partner present, he/she should position himself at the side of your
body while measuring.
Step 3: Record your score using centimeters as your unit of

measure and also the values up to the nearest millimeters
(example. 38.5)
Waist-Hip Ratio-Computation
In this portion of the test you need again to get your calculator for
you to successfully compute your Waist-Hip Ratio.
Example: Jen has a waist measurement of 27 cm, and her hip
measurement is 38 cm.
Step 1: To determine her waist-hip ratio she needs to simply divide

her waist measurement using this formula:
Waist (cm)
Hip (cm)
Step 2: Her solution would now be:
Waist = 27 cm
Hip 38 cm
Step 3: Calculating the answer, the solution would now yield an

answer of:
Waist = 27 cm = 0.71
Hip 38 cm
Waist-Hip Ratio Standards

Classification Men Women
High Risk ≥ 1.0 ≥ 0.85
Moderately High Risk 0.90 – 0.99 0.80 – 0.84
Low Risk ≤ 0.89 ≤ 0.79
Step 4: Analyze the data and compare it from the Waist-Hip Ratio
Standards Table.
From the example, Jen’s waist-hip ratio result of 0.71, puts her
under which classification?
Looking at the table closely, 0.71 is between the range ≤ 0.79

which puts Jen at a low risk for obtaining health related diseases.
Step 5: Record your score on the Fitness Test-Result Sheet this

way:
a. Fill-out the data of your waist measurement.
b. Fill-out the data of your hip measurement.
c. Under the Results table, record your Waist-Hip Ratio
solution.
d. In the fitness zone table indicate which zone you are
currently in basing from the national standards.

Age: 16 years old
(unit of measure)
Height
Weight
Body Mass Index (BMI)
Waist Measurement 27 cm
Hip Measurement 38 cm
Waist-Hip Ratio Waist = 27 cm = 0.71 Low Risk
Hip 38 cm
In conclusion, these are all the tests which determine your body
composition:
a. Height
b. Weight
c. Body Mass Index (BMI)
d. Waist-Hip Ratio
Here are all the sample recorded data compiled from the examples
given:

Age: 16 years old
(unit of measure)
Height 1.57 m
Weight 52 kgs
Body Mass Index (BMI) 20.97 kg/m2 Normal Weight
Waist Measurement 27 cm
Hip Measurement 38 cm
Waist-Hip Ratio Waist = 27 cm = 0.71 Low Risk
Hip 38 cm
Physical Fitness Tests Activities
 Resting Heart Rate

Your resting heart rate is a measure of how hard your heart is
working when you’re physically inactive. A lower resting heart rate
is typically an indicator of good cardiovascular fitness. A resting
heart rate of 60 to 100 is normal for adults. You can use a heart
rate monitor to assess this or simply take your pulse. Taking your
pulse first thing in the morning is ideal.
HOW TO DO IT: Have a stopwatch or a clock with a second hand

nearby. Place your index and middle fingers on your carotid artery
in your neck or on your radial artery on the inside artery on the
inside of your wrist. Count the number of beats in 20 seconds, then
multiply that number by three to find your resting heart rate.
 Sit-up Test
The sit-up test measures the strength and endurance of your
abdominal muscles. The more repetitions you can do in one
minute, the more strength and endurance you have in your
abdominals.
HOW TO DO IT: Lie on your back on the floor or on an exercise

mat. Bend your knees and place your feet flat on the floor. Place
your hands lightly on the tops of your thighs. Set a stopwatch for 60
seconds.
Contract your abdominal muscles and do as many sit-ups as you

can, curling up enough so that your hands slide up to the tops of
your knees. Return to your starting position after each repetition. At
the end of 60 seconds, record your total.
 Sit-and-Reach Test
The sit-and-reach test measures your flexibility, specifically your
hamstring flexibility. You will need a ruler and a step for this test.
HOW TO DO IT: Warm up for this test by going for a quick jog and
doing some light stretching. When you return, take off your shoes
and sit down on the floor facing the bottom step of a stairway with
your legs extended out in front of you, feet flexed and legs slightly
apart. Keep your legs straight throughout the exercise.
Place your ruler on the top of the step, extending out over your feet.
As you inhale and lengthen your spine toward the ceiling, reach
your arms out in front of you, with one hand on top of the other.
Exhale completely as you reach your fingers forward as far as you
can. When you have reached as far as you can, touch your
fingertips to the ruler and make note of the distance between your
toes and your fingers.
Good flexibility for men ranges from 2.5 to 6 inches past the toes,
and for women, 11 to 20 inches past the toes.
 Squat Test
The squat test measures the muscular strength and endurance of
your lower body.
HOW TO DO IT: Find a chair, such as a dining room chair, that

sets your knees at right angles when you sit down. Stand a little bit
in front of the chair with your back to it. Put your hands on your hips
and squat down as if you are sitting on the chair. Touch your
bottom to the chair lightly, then stand back up. Do this as many
times as you can, maintaining proper form and without resting.
When you can no longer do anymore with good form, record how
many you did.
For women, a good score is between 23 and 27. For men, a good
score is between 27 and 34.
 Step Test
The step test measures your cardiovascular endurance. You’ll need
a stopwatch and a step about 12 inches high for this activity. Before
starting the test, make sure you know how to find your pulse on
your neck with your index finger.
HOW TO DO IT: Set your stopwatch for three minutes. Stand in

front of the step, and begin to step up and down. Step on with the
right foot, then step the left foot up. Step the right foot off and step
the left foot off. Continue this rhythm for three minutes, find your
pulse and count the number of beats in 60 seconds.
A good score for women is 88 to 102 beats-per-minute, or BPM.

For men, a good score is 81 to 96 BPM.
 Activity No. 11
Complete the table below.
Fitness Tests Results
Name: __________________
Age: ____
Date: _____________
(unit of measure)
Height
Weight
Body Mass Index (BMI)
Waist Measurement
Hip Measurement
Waist-Hip Ratio
 Activity No. 12
Practice the following activities on your home and list down the results.
Physical Fitness Test Activities Result
Resting Heart Rate (1 minute)
Sit-up Test (1 minute)
Sit and Reach Test
Squat Test (1 minute)
Step Test (1 minute)
 Quiz No. 6
Identification. Write your answer on the space provided
_________1. It refers to the total measurement of the length of your body from the
head down to your feet.
_________2. It refers to the total measurement of how heavy or light you are in
relation to the pull of gravity.
_________3. It is a measurement of your body fat based on your height and your
current weight.
_________4. What is the formula in finding the BMI?
_________5. If the computation of BMI ranges from 25-29.9 kg/m 2, in what
classification will it belong?
References:
Jody B. Physical Fitness Tests and Activities,( April 27, 2018)
www.livestrong.com/article/357712-physical-fitness-tests-activities/
Pate R., Oria M., & Pillsbury L. Fitness Measures and Health Outcomes in Youth,
(December 10, 2012) https://www.ncbi.nlm.nih.gov/books/NBK241311/
Lesson 7: Nutrition and Fitness
In this lesson, you will learn about the importance of eating habits, sleep and
exercise in nutrition and fitness.

 know the role of nutrition in physical fitness
 identify the importance of a eating habits, sleep and exercise
Eating Habits
We can always eat the food that we want. There is nothing wrong with eating. It
only goes wrong if we consume less or more than what our body needs; also
when we eat unhealthy food. This can lead to being underweight, overweight, or
even obese. It is alarming to see that many are suffering from malnutrition,
overweight, and obesity.
Underweight people are often found to suffer from malnutrition due to lack of
adequate nutrients in the body. Many of them do not get the right amount of
calories to fuel their bodies thus, they tend to lack the energy to do regular tasks
at home, school, and work. Their immune system also gets weak and
compromised, making them prone to health risk issues such as anemia and
osteoporosis.
Anorexia (an-o-REK-see-uh) nervosa is an eating disorder wherein a person is
abnormally underweight, has an intense fear of gaining, and an abnormal understanding
of body weight, often due to coping with emotional problems stemming from self-worth.
People with anorexia use extreme efforts to prevent weight gain and keep on losing
weight by restricting food intake, exercising excessively, or misusing diet aids, diuretics,
and laxatives. These tend to significantly interfere with activities in their lives.
(http://www.mayoclinic.org/diseases-conditions/anorexia/home/ovc-20179508)
Overeating is also found to be one of the leading causes of overweight and

obesity. Eating too much, especially processed food and sugary drinks, coupled
with a sedentary lifestyle contribute significantly to weight gain. The calories
consumed, particularly from fats and sugars, have to be burned off through
physical activity or exercise. Otherwise, these calories will be just be stored in the
body as fat.
Overweight and obese people often encounter a lot of physical and emotional
struggles in their daily lives. They often have a hard time doing simple tasks such
as tying their shoelaces or walking up a short flight of stairs. They also find
themselves the subject of bullying. Furthermore, they are also at risk of
developing other health conditions such as cardiovascular diseases, diabetes,
among others.
Nutrition and Fitness
Eating a well-balanced diet can help you get the calories and nutrients you need
to fuel your daily activities, including regular exercise.
When it comes to eating foods to fuel your exercise performance, it’s not as
simple as choosing vegetables over doughnuts. You need to eat the right types
of food at the right times of the day.
Whether it’s playing football, swimming, jogging, kick-boxing or walking, active

people (people who have rigorous exercise routines or play sports) or athletes
need to eat a nutritious, balanced diet to fuel their body. Good nutrition, like any
sporting event, has basic ground rules.
Why Nutrition Is the Most Important Part of Fitness?
The food we eat plays a vital role in how we look and feel. Regular
exercise is important but according to research, nutrition has the largest
impact on our fitness. Using food as our medicine has become a popular
theme for health improvement.
The trend is now focus on healthy food intake as a primary fitness goal.
When healthy eating habits become a lifestyle, we are healthier and
happier. Eating right allows us to reduce body fat, lose a few pounds, feel
more confident and reduce our risk of illness.
Frequent studies are indicating healthy food intake as the most important
part of our fitness programs. Some physicians are teaching healthy eating
habits and lifestyles as a way to improve overall health by reducing
obesity and related disease.
The Role of Nutrition Plays in Fitness for Students
In this high tech world, necessary activities such as gym class and playing
outside are disregarded for video games and computer time. Cheap and
convenient fast food and sugary snacks are abundant at school and
home. Living a fast food, gadget-filled lifestyle decreases energy levels
resulting in lack of motivation. Metabolically, the insulin fluctuations from
consuming processed flours and sugars regularly promotes fat storage/
weight gain and overall inflammation. This metabolic catastrophe only
increases cravings for sugar and decreases overall energy, resulting in a
reduced ability to focus and perform in fitness related activities.
Nutrition is the secret weapon to optimal fitness in students. Students who

follow a balanced diet, rich in vegetables, fruits, heart healthy fats,
complex carbohydrates, and high quality protein, naturally thrive in their
fitness activities.
The Importance of a Healthy Diet and Exercise:
Eating a healthy balanced diet accompanied by regular exercise is

essential in maintaining physical and mental health and well-being.
Not only are these effective in preventing excess weight gain or in
maintain weight loss, but healthier lifestyles are also associated
with improve sleep and mood. Physical activity improves brain-
related function and outcomes.
Sleep Management
Sleep is essential to everyone’s health. Normally, we need about 6 to 8 hours of
night sleep every day to allow the body to rest and regenerate. When we wake
up in the morning after a good night’s sleep, we feel fresh and energetic. We
become effective and productive in our daily activities. However, a lot of people,
in particular teens, practice bad sleeping habits such as the following:
1. Staying up all night - This is the most common bad sleeping habit of
most people. In order to submit a project, a paper, or some other work at
the last minute, they cram to finish it, staying up all night until they are
done. Some people just spend the night reading or doing other stuff that
they just do not want to postpone for another time.
2. Internet Addiction - Social media is massively addictive. Many people

would spend a lot of their time browsing social media sites such as
Facebook and YouTube. They are awake all night to converse and play
with their friends and forgo sleeping on time. This results in tiredness and
unproductiveness in work, in school, and even at home.
3. Eating Before Sleeping - Eating could be one of the things we do that

give us comfort—but should be discouraged just before bedtime. Eating
before sleeping can cause discomfort preventing us from falling asleep
easily. When we eat too close to our bedtime, it means that we go to our
bed while digesting. This can cause acid reflux which makes a person lose
sleep. It is best to eat 4 hours before falling asleep so we can be sure that
our digestive system has done its job.
______________________________________________________________________
Activity No. 13
Self-Check
Direction: Do you have a healthy eating habit? Answer the table below by writing “Yes”
or “No” in each situation given.
My Eating Habits Yes/No

1. I go to the party and eat a lot with my family or friends.
2. I don’t mind if I eat a lot.
3. I make sure that I don’t eat before doing my exercise.
4. Food is my stress reliever.
5. Whenever I’m happy, I love to eat.
6. I eat less when I am depressed.
7. I feel compelled to eat every time we have a celebration.
8. I don’t eat food when I’m watching TV or any sport event.
9. I eat my meals regularly. I make sure that I don’t skip any meal.
10. I eat more than three meals in a day.
Activity No. 14
Slogan Making
Direction: Make a slogan about “Nutrients and Fitness”.
Quiz No. 7
Directions: Answer the following questions.
1. Do you have a healthy eating habit? Why did you say so? Explain.
2. In your self- check, what are some eating habits that you think should change? Why?
3. What eating habits should you continue? Why?
References:
- 9 Bad Eating Habits and How to Break Them. (2014. Jan 13). Retrieved from
http://www.everydayhealth.com/diet-and-nutrition-pictures/bad-eating-habits-
andhow-to-break-them.aspx
- Martinez, Eliza. What Are The Dangers of Being Underweight?. Retrieved from
http://healthyliving.azcentral.com/dangers-being-underweight-8137.html
- What are the Health Risks of Overweight and Obesity?. Retrieved from
https://www.nhlbi.nih.gov/health/health-topics/topics/obe/risks
- Obesity and Overweight. (2015. Jan). Retrieved from
http://www.who.int/mediacentre/factsheets/fs311/en/
- Causes of Obesity. (2016. Jun 15). Retrieved from

http://www.nhs.uk/Conditions/Obesity/Pages/Causes.aspx
- Five Bad Sleeping Habits That You Should Stop Doing Right Now. (2014. July
14) Retrieved from https://salemph.wordpress.com/2014/07/14/five-bad-sleeping-
habits-you-shouldstop-doing-right-now/
- www.healthline.com/health/fitness-exercise-eating-healthy
Lesson 8: Bone-Strengthening and Muscle-Strengthening Activity (week 15-16)
In this lesson, you will learn some types of physical activity.
At the end of this lesson, you will be able to:

 define bone-strengthening and muscle-strengthening activity
 understand the bone-strengthening and muscle-strengthening
 compare and contrast the difference between bone-strengthening and muscle-
strengthening
Bone-Strengthening Activity
This kind of activity (sometimes called weight-bearing or weight-loading activity)

produces a force on the bones that promotes bone growth and strength. This
force is commonly produced by impact with the ground.
Examples of bone-strengthening activity include jumping jacks, running, brisk

walking, and weight-lifting exercises. As these examples illustrate, bone-
strengthening activities can also be aerobic and muscle strengthening.
Muscle-Strengthening Activity
This kind of activity, which includes resistance training and lifting weights,
causes the body’s muscles to work or hold against an applied force or weight.
These activities often involve relatively heavy objects, such as weights, which are
lifted multiple times to train various muscle groups. Muscle-strengthening activity
can also be done by using elastic bands or body weight for resistance (climbing a
tree or doing push-ups, for example).
Muscle-Strengthening activity has components:
 Intensity, or how much weight or force is used relative to how much a

person is able to lift;
 Frequency, or how often a person does muscle strengthening activity;

and
 Repetitions, or how many times a person lifts a weight (analogous to

duration for aerobic activity). The effects of muscle-strengthening activity
are limited to the muscles doing the work. It’s important to work all the
major muscle groups of the body: the legs, hips, back, abdomen, chest,
shoulders, and arms.
Muscle-strengthening activities provide additional benefits not found with aerobic

activity. The benefits of muscle-strengthening activity include increased bone
strength and muscular fitness. Muscle-strengthening activities can also help
maintain muscle mass during a program of weight loss.
Muscle-strengthening activities make muscles do more work than they are

accustomed to doing. That is, they overload the muscles. Resistance training,
including weight training, is a familiar example of muscle-strengthening activity.
Other examples include doing calisthenics that use body weight for resistance
(such as push-ups, pull-ups, and sit-ups), carrying heavy loads, and heavy
gardening (such as digging or hoeing).
Activity No. 15
Venn diagram. List the similarities and differences of bone-strengthening and muscle-
strengthening activity.
Bone Strengthening Muscle Strengthening
Quiz No. 8
Choose the correct answer from the box and write it on the space before the
number.
Frequency Wavelength Repetitions
Muscle Strengthening Intensity Bone Strengthening
____________1. It is how often a person does muscle strengthening activity.

____________2. This kind of activity (sometimes called weight-bearing or weight-
loading activity) produces a force on the bones that promotes bone growth and strength.
____________3. It is how much weight or force is used relative to how much a person
is able to lift.
____________4. This kind of activity, which includes resistance training and lifting
weights, causes the body’s muscles to work or hold against an applied force or weight.
____________5. It is how many times a person lifts a weight.
References:
- Aerobic, Muscle-strengthening and Bone-strengthening Activity: The Physical
Activity Guidelines for Americans Office of Disease Prevention & Health
Promotion, U.S Department of Health and Human Services,
https://www.health.gov/paguidelines/guidelines/
- https://courses.lumenlearning.com/suny-diseaseprevention/chapter/aerobic-
muscle-strengthening-bone-strengthening-activities
Lesson 9: Aerobic Activity
In this lesson, you will learn about Aerobic Activity. The importance of this activity
in our lives.

 define aerobic activity
 determine the importance of aerobic activity
 perform aerobic exercises
Aerobic Activities
Aerobic activities, also called endurance activities, are physical activities in which
people move their large muscles in a rhythmic manner for a sustained period.
Running, brisk walking, bicycling, playing basketball, dancing, and swimming are
all examples of aerobic activities. Aerobic activity makes a person’s heart beat
more rapidly to meet the demands of the body’s movement. Over time, regular
aerobic activity makes the heart and cardiovascular system stronger and fitter.
Guidelines for Aerobic Exercises:
 Frequency
Always consider the number of aerobic exercise sessions per

week. When doing cardio exercises, especially to lose weight,
frequency is an important factor to make it more effective.
 Intensity
To be effective, aerobic exercises should be done in moderate

intensity, that is, our heart rate should be 60 to 80% of our
maximum heart rate.
 Time
More time spent doing aerobic exercises means more calories

burned and an increase in endurance. We can at least do 20
minutes per session at first, then gradually increase it to 60
minutes.
 Type
Running, jogging, sprinting, swimming, and playing contact sports

such as basketball are some activities that we can do to improve
our heart rate. It is also important to try different exercises and
activities to avoid boredom. For example, dance exercise like
Zumba.
Examples of Different Aerobic Physical Activities and Intensities:
Moderate Intensity
 Walking briskly (3 miles per hour or faster, but not race-walking)

 Water aerobics
 Bicycling slower than 10 miles per hour
 Tennis (doubles)
 Ballroom dancing
 General gardening
Vigorous Intensity
 Race-walking, jogging, or running
 Swimming laps
 Tennis (singles)
 Aerobic dancing
 Bicycling 10 miles per hour or faster
 Jumping rope
 Heavy gardening (continuous digging or hoeing, with heart rate
increases)
 Hiking uphill or with a heavy backpack
Activity No. 16
Identify the following activities. Put a check (/) whether it is moderate or vigorous
intensity.
Activities Moderate Intensity Vigorous Intensity
Water Aerobics
Hiking Uphill
Tennis
Jumping Rope
General Gardening
Swimming laps
Ballroom dancing
Walking
Bicycling
Jogging
______________________________________________________________________
Activity No. 17
Dance Exercise. Choose a 3-minute song and make a video of yourself while doing
aerobic exercises. Send it through messenger or e-mail (doysihrnndz@gmail.com).
_____________________________________________________________________
Quiz No. 9
Make an insight about how important aerobic exercises in our lives. (10 points)
References:
- Aerobic, Muscle-strengthening and Bone-strengthening Activity: The Physical
Activity Guidelines for Americans Office of Disease Prevention & Health
Promotion, U.S Department of Health and Human Services,
https://www.health.gov/paguidelines/guidelines/
- https://courses.lumenlearning.com/suny-diseaseprevention/chapter/aerobic-
muscle-strengthening-bone-strengthening-activities
Week 18: FINAL EXAMINATION

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What are the main objectives of Physical Education?

What are the main objectives of Physical Education?

What are the guidelines for aerobic exercises?

What are the guidelines for aerobic exercises?

PEH 1 – PHYSICAL FITNESS

At the end of this unit, learners should be able to:

 Distinguishes aerobic from muscle-and bone-strengthening activities

At the end of the lesson, students must be able to:

What is Physical Education?

It is a course that focuses on developing physical fitness in the youth.

Top 5 Reasons Why Physical Education is As Important As Schoolwork

Top 5 Reasons Why Physical Education is as Important as Schoolwork:

1. Enhances an individual’s ability to concentrate and maintain focus.

2. Important for healthy growth and development.

3. Prevents sleep deprivation.

A complete night’s sleep is an essential component of a happy and healthy life.

4. Helps in relieving stress and anxiety.

5. Physical education makes an individual flexible and happy.

Balancing exercise and stretching, helps improve physical balance which

Goals of Physical Education

Examples: dancing, walking & running

Physical Education, will address your specific needs to improve on your

2. Physical Education aims to sharpen your knowledge.

3. Physical Education aims to enhance your outlook about yourself.

Through constantly learning and having a strong foundation of physical fitness

The Purpose of Physical Education

The main purpose of health and wellbeing within curriculum of excellence is to

 Make informed decisions in order to improve their mental, emotional,

At the end of the lesson, students must be able to:

The Dimensions of Health

There are three (3) dimensions of health, and these are:

1. Physical Fitness – “Your Body”

This dimension of fitness dwells with the whole functions of your

In psychology, Mental Fitness is also known as Introspection---how

3. Spiritual Fitness – “Your Spirit”

In Psychology, Spiritual Fitness is also known as Extrospection---how

Factors that Affect Health

Do your parents have diabetes, hypertension, or other diseases and

Sometimes, the key to a healthy lifestyle is also about you being

4. Human Ecologic Interactions

It is an active process of becoming aware of and making choices toward a

Since it is a continuous process of making choices of yourself, Wellness is also

Environmental wellness inspires us to live a lifestyle that is respectful of our

Behaviors that Contribute to Wellness

3. Maintain a healthy body weight

4. Manage stress effectively

5. Stay away from bad habits

6. Protect yourself from diseases or injuries

Given Dimensions of Wellness

At the end of the lesson, students must be able to:

The Parts of Physical Fitness

We’ll get to an in depth discussion of these topics later in the lessons.

It is also defined as movement that involves contraction of your muscles.

Exercise, however, is planned structured, repetitive and intentional

Physical Activity and Exercise: Understanding the Difference

Physical Activity and Exercise: Components of Physical Fitness

Ideally, an exercise program should include elements designed to improve each

similarities and differences about physical activity and exercise.

__________1. It refers to the ability of your body systems to work together