Republic of the Philippines

Laguna State Polytechnic University

Province of Laguna

LSPU Self-Paced Learning Module (SLM)

ISO 9001:2015 Certified

Level I Institutionally Accredited

Learning Outcomes

Student Learning Strategies

Online Activities A. Online Discussion via Google Meet

(Synchronous/
This module is taken during the fourth meeting of the course. For further
Asynchronous) instructions, refer to your Google Classroom and see the schedule of
modules/activities in your course guide for the whole semester.

B. Learning Guide Questions

Here is a list of questions to ask regarding this lesson:

 What does physical fitness mean to you?

 Do you consider yourself to be physically fit?
 Does physical fitness only apply to athletes?
 Do you have to train as hard as athletes to gain the benefits of physical
fitness?
 What are the 11 components of fitness?
 What does wellness mean?
 What are the 9 dimensions of wellness?
 Why do you need to start a wellness program?
 How will you know if your wellness program is successful?

Offline Activities Lecture Guide

(e-Learning/Self-
Paced) Defining Physical Fitness

           Physical fitness refers to your body systems' capacity to function effectively

together to allow you to be healthy and perform daily living activities.

        Being physically fit means completing everyday tasks with the minimum
possible effort. A fit person can do school work, do duties at home, and yet have
enough time to enjoy sports and other leisure activities.

LSPU SELF-PACED LEARNING MODULE: P.E. 1 – PHYSICAL FITNESS AND RELATED ACTIVITIES – COACH M. BALLECER
 Republic of the Philippines
Laguna State Polytechnic University
Province of Laguna

        According to the MIT Medical Center for Health Promotion and Wellness
(n.d.), "physical fitness is to the human body what fine-tuning is to an engine. It
enables
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Certified

that helps us look, feel, and do our best. Physical fitness involves the performance
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of the heart and lungs and the muscles of the body. And, since what we do with our
bodies also affects what we can do with our minds, fitness influences some degree
qualities such as mental alertness and emotional stability." 

   Duffy (2017) observes that when you are fit, you have: (1) energy to do
what's important to you and to be more productive; (2) stamina and a positive
outlook to handle the mental challenges and emotional ups and downs of everyday
life and to deal with stress; (3) reduced risk for many health problems, such as heart
disease, cancer, diabetes, and osteoporosis; (4) the chance to look and feel your best;
(5) physical strength and endurance to accomplish physical challenges; and (5) a
better chance for a higher quality of life and perhaps a longer life, too. 
Looking fit doesn't automatically mean being fit. Given the many aspects of health
and wellness, it is important to see physical fitness from a more holistic perspective.

Looking fit doesn't automatically mean being fit. Given the many aspects of
health and wellness, it is important to see physical fitness from a more holistic
perspective.

When you follow your physical fitness program, it's important to remember
that health is an individual attribute that varies from person to person. Age, sex,
heredity, lifestyle patterns, exercise, and eating habits are some of the factors that
influence it. There's nothing you can do about the first three factors, but it's within
your control to modify and improve the other factors if only you desire so.
 
The 11 Components of Physical Fitness

        It's easier to understand physical fitness by analyzing its components or parts.

Health-related fitness is fitness programs that are prescribed to improve the general
health of the individual. The five components of physical fitness related to health
include:

_____ 1. Cardiorespiratory endurance;

_____ 2. Muscular endurance;
_____ 3. Muscular strength;
_____ 4. Body composition; and
_____ 5. Flexibility.

Can you match each of the above-mentioned health-related fitness terms

with their correct definitions provided below? Choose the letter of the best answer
and then write your answers in the space provided before each health-related fitness
term.

LSPU SELF-PACED LEARNING MODULE: P.E. 1 – PHYSICAL FITNESS AND RELATED ACTIVITIES – COACH M. BALLECER
 Republic of the Philippines
Laguna State Polytechnic University
Province of Laguna

A. The fat and nonfat components of the human body, which are important in
assessing recommended body weight.
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B. The ability of a joint to move freely through its full range of motion. 
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C. The lungs, heart, and blood vessels' capacity to supply the cells with enough
quantities of oxygen to meet the demands of sustained physical exercise.
D. The ability of a muscle to exert maximum force against resistance.
E. The capacity of the muscle to exercise force continuously over time.
 
            
Health-related fitness standards are the lowest fitness requirements for
keeping good health, reducing the risk of chronic illnesses, and decreasing
muscular-skeletal injuries.

In contrast, the motor-skill-related fitness are fitness programs that are used

to improve athletic ability. Skill–related fitness components consist of:
 
_____ 1. Agility
_____ 2. Balance
_____ 3. Coordination
_____ 4. Power
_____ 5. Reaction time
_____ 6. Speed
 
Can you also match each of the aforementioned skill-related fitness terms
with their correct definitions given below? Choose the letter of the best answer.

A. The capacity to apply full power in as short a time as possible.  

B. The capacity to rapidly and efficiently move and change the body's direction and
position while under control. 
C. The capacity to move rapidly across the ground or to instantly grab or throw the
legs and arms. 
D. The ability to effectively and efficiently control two or more body parts.
E. The ability to respond rapidly to stimuli.  
F. The power to stand upright or remain in control of body movements, whether
stable or moving.

What is Wellness?

Wellness is the act of consistently practicing healthy habits to achieve

better physical and mental health results, so you prosper while living, rather
than just living.

According to The World Health Organization, wellness is "...a state of

complete physical, mental, and social well-being, and not merely the absence of

LSPU SELF-PACED LEARNING MODULE: P.E. 1 – PHYSICAL FITNESS AND RELATED ACTIVITIES – COACH M. BALLECER
 Republic of the Philippines
Laguna State Polytechnic University
Province of Laguna

disease or infirmity."

Similarly, the National Wellness Institute defines wellness as "a conscious,

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self-directed and evolving process of achieving full potential."

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           Maintaining an optimal level of wellness is utterly essential to a better

quality of life. Wellness matters as everything we do, and every emotion we feel
is connected to our well-being. Our well-being, in effect, strongly influences our
behavior and emotions. It's like in a constant loop. Thus, all of us need to reach
optimal wellness to decrease tension, reduce the likelihood of illness, and
ensure positive relationships.

The Nine Dimensions of Wellness

There are nine dimensions of wellness: occupational, emotional, spiritual,

environmental, financial, physical, social, sexual, and intellectual. Now let us
define each dimension of wellness and identify what makes it different. 

1. Emotional This dimension is about understanding your feelings,

wellness coping with problems, and stress effectively.
2. Environmental This dimension helps us to live in harmony with our
wellness surroundings by doing something to preserve it
3. Financial Wellness This relates to the process of learning how to handle
your financial expenses effectively.
4. Intellectual This involves keeping an open mind as you come
wellness across new ideas and improving your knowledge
further.
5. Occupational This dimension of wellness encourages personal
wellness fulfillment and enrichment of one's life through
work.
6. Physical wellness This relates to keeping a safe body and finding
treatment when appropriate.
7. Sexual Wellness This applies to the individual's active involvement in
his or her life by discussing the various issues
surrounding sexuality and sexual health.
8. Social wellness This helps you to develop a set of spiritual values
that will help you achieve purpose and meaning.
9. Spiritual wellness This helps you to develop a set of spiritual values
that will help you achieve purpose and meaning.

It is important to note that each dimension of wellness is interconnected

with another, and is equally important in pursuing optimum health.

LSPU SELF-PACED LEARNING MODULE: P.E. 1 – PHYSICAL FITNESS AND RELATED ACTIVITIES – COACH M. BALLECER
 Republic of the Philippines
Laguna State Polytechnic University
Province of Laguna

ISO 9001:2015 Certified

Level I Institutionally Accredited

Engaging Activities

Name ___________________________________________________________________ Score

__________
Subject and Section ___________________________________________________Date ___________

Activity: Dimensions of Wellness Scale

Record the date at the top of the first column, then fill in that column
using the following scale to indicate the wellness rating for each dimension: 1 =
poor, 2 = fair, 3 = average, 4 = good, 5 = excellent. Next, write a goal that you
want to accomplish prior to the end of this course for each wellness dimension
and list three specific objectives that will help you accomplish each goal. Once a
month, review this form and then fill in another column of self-evaluation.

Wellness date date date date date

Column
Physical
Emotional
Social
Environment
al
Mental
Spiritual

LSPU SELF-PACED LEARNING MODULE: P.E. 1 – PHYSICAL FITNESS AND RELATED ACTIVITIES – COACH M. BALLECER
 Republic of the Philippines
Laguna State Polytechnic University
Province of Laguna

Occupational
Financial
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Sexual
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Goals and Objectives

Physical Wellness goal:

___________________________________________________________________________________________
___________________________________________________________________________________________

Specific Objectives
1. ________________________________________________________________________________________
2. ________________________________________________________________________________________
3. ________________________________________________________________________________________

Emotional Wellness goal:

___________________________________________________________________________________________
___________________________________________________________________________________________

Specific Objectives
1. ________________________________________________________________________________________
2. ________________________________________________________________________________________
3. ________________________________________________________________________________________

Social Wellness goal:

___________________________________________________________________________________________
___________________________________________________________________________________________

Specific Objectives
1. ________________________________________________________________________________________
2. ________________________________________________________________________________________
3. ________________________________________________________________________________________

Environmental Wellness goal:

___________________________________________________________________________________________
___________________________________________________________________________________________

Specific Objectives
1. ________________________________________________________________________________________
2. ________________________________________________________________________________________
3. ________________________________________________________________________________________

Mental Wellness goal:

LSPU SELF-PACED LEARNING MODULE: P.E. 1 – PHYSICAL FITNESS AND RELATED ACTIVITIES – COACH M. BALLECER
 Republic of the Philippines
Laguna State Polytechnic University
Province of Laguna

___________________________________________________________________________________________
___________________________________________________________________________________________
ISO 9001:2015 Certified

Specific Objectives
Level I Institutionally Accredited
1. ________________________________________________________________________________________
2. ________________________________________________________________________________________
3. ________________________________________________________________________________________

Spiritual Wellness goal:

___________________________________________________________________________________________
___________________________________________________________________________________________

Specific Objectives
1. ________________________________________________________________________________________
2. ________________________________________________________________________________________
3. ________________________________________________________________________________________

Occupational Wellness goal:

___________________________________________________________________________________________
___________________________________________________________________________________________

Specific Objectives
1. ________________________________________________________________________________________
2. ________________________________________________________________________________________
3. ________________________________________________________________________________________

Financial Wellness goal:

___________________________________________________________________________________________
___________________________________________________________________________________________

Specific Objectives
1. ________________________________________________________________________________________
2. ________________________________________________________________________________________
3. ________________________________________________________________________________________

Sexual Wellness goal:

___________________________________________________________________________________________
___________________________________________________________________________________________

Specific Objectives
1. ________________________________________________________________________________________
2. ________________________________________________________________________________________
3. ________________________________________________________________________________________

LSPU SELF-PACED LEARNING MODULE: P.E. 1 – PHYSICAL FITNESS AND RELATED ACTIVITIES – COACH M. BALLECER
 Republic of the Philippines
Laguna State Polytechnic University
Province of Laguna

ISO 9001:2015 Certified

Level I Institutionally Accredited

Name ___________________________________________________________________ Score

__________
Subject and Section ___________________________________________________ Date __________

Activity: Calculate Your Blood Pressure

Use the Internet and visit this link https://www.myvmc.com/tools/blood-

pressure-calculator/ to calculate your blood pressure. Find out the risk category of
your blood pressure (BP) by entering your age, sex and latest blood pressure
measurement in the calculator. Determine whether your blood pressure is normal,
high or low, and how often you should get your blood pressure checked by your
doctor. Record your score in the blank spaces below.

Age:

Gender:

*Blood (mm/Hg)
Pressure

*Use current blood pressure, regardless of whether the person is on

antihypertensive therapy.

LSPU SELF-PACED LEARNING MODULE: P.E. 1 – PHYSICAL FITNESS AND RELATED ACTIVITIES – COACH M. BALLECER
 Republic of the Philippines
Laguna State Polytechnic University
Province of Laguna

ISO 9001:2015 Certified

Level I Institutionally Accredited

Name ___________________________________________________________________ Score

__________
Subject and Section ___________________________________________________ Date __________

Activity: Calculate Your Heart Rate

Use the Internet and visit this link

https://www.lifespanfitness.com/fitness/resources/target-heart-rate-calculator to
calculate your heart rate. Record your score in the blank spaces provided below.

Your Age:

Your Average Resting Heart Rate:

Your Desired Percent Effort:

LSPU SELF-PACED LEARNING MODULE: P.E. 1 – PHYSICAL FITNESS AND RELATED ACTIVITIES – COACH M. BALLECER
 Republic of the Philippines
Laguna State Polytechnic University
Province of Laguna

ISO 9001:2015 Certified

Level I Institutionally Accredited

Performance Task

Name _________________________________________________________________________________________ Score ______________

Subject and Section __________________________________________________________________________Date _______________

Worksheet: Personal Health History Questionnaire

While physical fitness tests and participation are relatively safe for most healthy people, the
cardiovascular system's reaction to increased physical activity cannot be totally predicted. Thus, you
must provide honest answers to this questionnaire. Physical fitness activity can be ill-advised under
some of the following conditions given below. If any of the conditions apply, consult a doctor before
taking part in a physical fitness test and obtain a doctor's medical certification. Also, immediately
report any related issues related to physical fitness activity that you may experience during the
physical fitness test and participation throughout the workout.

Name: _____________________________________________________________________________________________________________
Course/Section: __________________________________________________________________________________________________
Gender: ____________________________________________________________________________________________________________

LSPU SELF-PACED LEARNING MODULE: P.E. 1 – PHYSICAL FITNESS AND RELATED ACTIVITIES – COACH M. BALLECER
 Republic of the Philippines
Laguna State Polytechnic University
Province of Laguna

Age: ________________________________________________________________________________________________________________

ISO 9001:2015 Certified Your Medical History

Level I Institutionally Accredited
Please indicate if YOU have a history of the following:

■ Alcohol Abuse ■ Anemia ■ Anesthetic Complication

■ Anxiety Disorder ■ Arthritis ■ Asthma
■ Autoimmune Problems ■ Birth Defects ■ Bladder Problems
■ Bleeding Disease ■ Blood Clots ■ Blood Transfusion(s)
■ Bowel Disease ■ Breast Cancer ■ Cervical Cancer
■ Colon Cancer ■ Depression ■ Diabetes
■ COVID-19 ■ Osteoporosis ■ Prostate Cancer
■ Migraines ■ Reflux/GERD ■ Seizures/Convulsions
■ Rectal Cancer ■ Sexually Transmitted Disease
■ Severe Allergy ■ Stroke/CVA of the Brain
■ Skin Cancer ■ Thyroid Problems ■ Ulcer
■ Suicide Attempt ■ Other Disease or Illness
■ Visual Impairment ■ NONE of the Above

Your Family Medical History

Please indicate if YOUR FAMILY has a history of the following: (ONLY include parents, grandparents,
siblings, and children)

■ Alcohol Abuse ■ Anemia ■ Anesthetic Complication

■ Arthritis ■ Asthma ■ Bladder Problems
■ Bleeding Disease ■ Breast Cancer ■ Colon Cancer
■ COVID-19 ■ Diabetes ■ Heart Disease
■ Depression ■ High Cholesterol ■ Kidney Disease
■ High Blood Pressure ■ Lung/Respiratory Disease
■ Leukemia ■ Osteoporosis ■ Other Cancer
■ Migraines ■ Seizures/Convulsions
■ Rectal Cancer ■ Stroke/CVA of the Brain
■ Severe Allergy ■ Thyroid Problems
■ Mother, Grandmother, or Sister developed heart disease before the age of 65
■ Father, Grandfather, or Brother developed heart disease before the age of 55
■ NONE of the Above

List your prescribed drugs and over-the-counter drugs, such as vitamins and inhalers

Drug ___________________________________________________________________________________

LSPU SELF-PACED LEARNING MODULE: P.E. 1 – PHYSICAL FITNESS AND RELATED ACTIVITIES – COACH M. BALLECER
 Republic of the Philippines
Laguna State Polytechnic University
Province of Laguna

Dose/Frequency__________________________________________________________________________

ISO 9001:2015 Certified

Drug ___________________________________________________________________________________
Dose/Frequency__________________________________________________________________________
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■ I take no medications, vitamins, herbals, or any other over-the-counter preparations

Allergies

■ I have no known drug allergies ■ Growth/Development Disorder

■ Hearing Impairment ■ Heart Attack ■ Heart Disease
■ Heart Pain/Angina ■ Hepatitis A ■ Hepatitis B
■ Hepatitis C ■ High Blood Pressure
■ High Cholesterol ■ HIV ■ Hives
■ Kidney Disease ■ Liver Cancer ■ Liver Disease
■ Lung Cancer ■ Lung/Respiratory Disease
■ Mental Illness ■ NONE of the Above

Surgeries

Year________________________________________________________________________________________________________________
Reason_____________________________________________________________________________________________________________
Hospital____________________________________________________________________________________________________________

Year________________________________________________________________________________________________________________
Reason_____________________________________________________________________________________________________________
Hospital____________________________________________________________________________________________________________
■ I have had no surgeries

Other hospitalizations

Year_________________________________________________________________________________________________________________
Reason______________________________________________________________________________________________________________
Hospital____________________________________________________________________________________________________________

Year_________________________________________________________________________________________________________________
Reason______________________________________________________________________________________________________________
Hospital____________________________________________________________________________________________________________
■ I have never been hospitalized

Please list other physicians you have seen in the last 12 months, and for what reason.

LSPU SELF-PACED LEARNING MODULE: P.E. 1 – PHYSICAL FITNESS AND RELATED ACTIVITIES – COACH M. BALLECER
 Republic of the Philippines
Laguna State Polytechnic University
Province of Laguna

______________________________________________________________________________________________________________________
______________________________________________________________________________________________________________________
______________________________________________________________________________________________________________________
ISO 9001:2015 Certified

______________________________________________________________________________________________________________________
Level I Institutionally Accredited
______________________________________________________________________________________________________________________
______________________________________________________________________________________________________________________
______________________________________________________________________________________________________________________

I hereby provide the aforesaid personal information granted that it will be used for legal
purposes only and will be treated with the utmost sensitivity and confidentiality as specified by the
Republic Act 10173 (Data Privacy Act of 2012).

Signature over Printed Name of Student

Name _________________________________________________________________________________________ Score ______________

Subject and Section __________________________________________________________________________Date _______________

Quiz: Physical Fitness Components Applications

Directions: Match which component of physical fitness in Column A is used in the following exercises
or activities in Column B. Write only the letter of answer on the blank provided on the left side before each
number.

Column A Column B

_____ 1. Agility A. Accelerating Sprints

_____ 2. Balance B. Ball Drops Drill
_____ 3. Cardiovascular Endurance C. Brisk walking
_____ 4. Coordination D. Cone drills
_____ 5. Flexibility E. Juggling
_____ 6. Muscular Endurance F. Lifting weights
_____ 7. Muscular Strength G. Medicine Ball Overhead Throws
_____ 8. Power H. Hand Grip Test
_____ 9. Reaction time I. Standing hamstring stretch
_____ 10. Speed J. Standing on one leg at a time

LSPU SELF-PACED LEARNING MODULE: P.E. 1 – PHYSICAL FITNESS AND RELATED ACTIVITIES – COACH M. BALLECER
 Republic of the Philippines
Laguna State Polytechnic University
Province of Laguna

ISO 9001:2015 Certified

Level I Institutionally Accredited

Name _________________________________________________________________________________________ Score ______________

Subject and Section __________________________________________________________________________Date _______________

Quiz: The 9 Dimensions of Wellness

Concept Review

Directions: Match each of the following dimensions of wellness terms with their correct definition.
Write only the letter of answer on the blank provided on the left side before each number.

____ 1. Emotional
____ 2. Environmental
____ 3. Financial
____ 4. Intellectual
____ 5. Occupational
____ 6. Physical
____ 7. Sexual
____ 8. Social
____ 9. Spiritual

1. Becoming fit reduces the risk of major diseases, increases stamina and resilience, thus
extending your life. 

LSPU SELF-PACED LEARNING MODULE: P.E. 1 – PHYSICAL FITNESS AND RELATED ACTIVITIES – COACH M. BALLECER
 Republic of the Philippines
Laguna State Polytechnic University
Province of Laguna

2. Physically fit employees rarely absent, becoming more active, and incurring fewer medical
costs. 
3. Healthy individuals become
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appreciation of the external surroundings. 

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4. Fit individuals have shown increased alertness, better focus, more imagination, and enhanced
personal health behaviors 
5. Fitness fosters recognition for the body-mind relationship and may contribute to a greater
realization of your potential. 
6. Fitness decreases tension and anxiety, relieves stress, enhances mood, and encourages a
healthy self-image. 
7. This relates to the quality of our relationships, how we feel in our skin, how linked we are to our
sexuality, our mental, physical and relational wellbeing. 
8. Money plays a key role in our lives, despite not significantly impacting health and academic
performance. 
9. Physical activity creates opportunities for social interaction and connects with family or friends.

Understanding Directed Assess

Rubrics

These rubrics were used for the following activities: Dimensions of Wellness Scale, Calculate Your
Blood Pressure, and Calculate Your Heart Rate. Use these rubrics to assess the student’s works.
 
A. Dimensions of Wellness Scale

Rubric
3 – Full Accomplishment – The student completed their dimensions of wellness scale in a clear
and consistent manner.
2 – Substantial Accomplishment – The student completed their dimensions of wellness scale and
do so in a somewhat consistent manner.
1 – Little Accomplishment – The student had difficulty completing their dimensions of wellness
scale consistently.
0 – No Accomplishment – The student made no attempt to do the activity.

B. Calculated Their Blood Pressure

LSPU SELF-PACED LEARNING MODULE: P.E. 1 – PHYSICAL FITNESS AND RELATED ACTIVITIES – COACH M. BALLECER
 Republic of the Philippines
Laguna State Polytechnic University
Province of Laguna

Rubric
3 – Full Accomplishment – The student calculated their blood pressure in a clear and consistent
manner. ISO 9001:2015 Certified

2 – Substantial Accomplishment – The student calculated their blood pressure and do so in a

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somewhat consistent manner.
1 – Little Accomplishment – The student had difficulty calculating their blood pressure
consistently.
0 – No Accomplishment – The student made no attempt to do the activity.

C. Calculate Your Heart Rate

Heart Rate Effort Effect

171-190 Very hard (90-100%) Performance Redline Zone (Develops maximum
performance and speed)
152-171 Hard (80-90%) Threshold Zone (Increases maximum performance
capacity)
133-152 Moderate (70-80%) Aerobic Zone (Improves aerobic fitness)
114-133 Light (60-70%) Temperate Zone (improves basic endurance and fat
burning)
95- 114 Very Light (50-60%) Healthy Heart Zone (Improves over-all health and helps
recovery)
(Coach White & Coach Reese, 2020)

Learning Resources

About Wellness. The World Health Organization (n.d.) Retrieved from

https://www.globalwellnessday.org/about/what-is-wellness/
About Wellness. National Wellness Institute (2015). Retrieved from
from: http://www.nationalwellness.org/?page=AboutWellness
Ballecer, M. Faustino, W. & Solmerano, E. (2019). P.E. 1: Physical Education and Related
Activities. Mandaluyong City: Books atbp Publishing, Inc.
Coach White & Coach Reese (2020). Determine Your Heart Rate. Retrieved from
https://www.cobblearning.net/jwhite5617/
Duyff, R.L. (2017). Academy of Nutrition and Dietetics' Complete Food and Nutrition Guide, 3rd ed.
Boston, Massachusetts: Houghton Mifflin Harcourt
MIT Medical. “What is Physical Fitness?” Retrieved
https://medical.mit.edu/sites/default/files/Physical_Fitness_101.pdf
myVMC (2013). “Blood Pressure Calculator,” Retrieved https://www.myvmc.com/tools/blood-
pressure-calculator/

LSPU SELF-PACED LEARNING MODULE: P.E. 1 – PHYSICAL FITNESS AND RELATED ACTIVITIES – COACH M. BALLECER
 Republic of the Philippines
Laguna State Polytechnic University
Province of Laguna

ISO 9001:2015 Certified

Level I Institutionally Accredited

LSPU SELF-PACED LEARNING MODULE: P.E. 1 – PHYSICAL FITNESS AND RELATED ACTIVITIES – COACH M. BALLECER