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PHYSICAL EDUCATION UNIT

Physical Activity Towards Health and Fitness 1

Course Module 2 – Physical Fitness and Testing

Module Description

This module gives learners an introduction on the principles of physical education,

physical activity, the design of a tailored workout system and the improvement of their physical
fitness and motor skills, as well as developing a proactive outlook towards well-being and physical
activity that encourages students to live a healthy, active lifestyle.

Objectives
The module aims to:
1. Identify and describe the components of health and skill related fitness;
2. Enumerate the components of complete exercise program
3. Apply the FITT principles in designing an exercise program

Learning Outcomes
At the end of the lesson the students are expected to:
a. Explain physical fitness
b. State the components of physical fitness
c. Perform the physical fitness test

Essential Questions:

 What is Physical Fitness and Physical Activity

 What are the components of Physical Fitness?
 How can an individual be fit?
 What is/are the importance of fitness?

INTRODUCTION

Fitness not only applies to being physically fit but also to the mental condition of a person.
If a person is physically fit but mentally ill or disturbed, he or she may not be able to function
optimally. Mental fitness can only be done if the body is functioning properly. You will help calm
your own mind and relieve tension by exercising regularly and eating healthy.

Also, people who are physically fit are healthier, able to maintain their best weight, and
are not prone to heart and other health problems. A person must be physically active, in order to
achieve a relaxed state of mind. An individual who is physically and mentally fit is healthy enough
to face life's ups and downs, and will not be disturbed by dramatic changes if they happen.
1|P age
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 What is 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.1

More specifically it is “The ability to perform daily tasks vigorously and alertly with energy
left over for enjoying leisure-time activities and meeting emergency demands. It is the ability to
endure, to bear up, to withstand stress, to carry on in circumstances where an unfit persona could
not continue, as is a major basis for good health and well-being.”
Physical fitness involved the performance of the heart and lungs, and the muscles of the body.
Since what we do with our bodies also affects what we can do with our minds, fitness influences
to some degree qualities such as mental alertness and emotional stability.

Why it is important to be Physically Fit?

Physical health and physical fitness are closely linked in that physical fitness is primarily,
but not exclusively, measured by levels of physical activity in recent weeks or months. Genetic
fitness influences are significant, but they probably account for less of the variability observed in
fitness than they are due to environmental factors, primarily physical activity. In most people,
increased physical activity results in improved physical health, but the amount of health adaptation
to the regular exercise dosage differs greatly and is under genetic regulation. Thus, at one point,
the focus of this study returns to the often-considered issue of the relative importance of nature
versus nurture. Consensus may never have been reached in response to this nature-nurture
problem in other contexts, but we will seek to delineate and describe the topic discussed in this
report in such a way that many, if not most, may consider certain principles or issues on which
they may agree.

People who are physically fit are also healthier, are able to maintain their most optimum
weight, and are also not prone to cardiac and other health problems. In order to maintain a relaxed
state of mind, a person should be physically active. A person who is fit both physically and
mentally is strong enough to face the ups and downs of life, and is not affected by drastic changes
if they take place.

FITNESS is the ability to live healthy, satisfying, and useful life. The concept of total fitness
may be broken down into its four specific aspects:
-the ultimate goal of physical education (to lie a good life). This means that a person has
total physical fitness.

 PHYSICAL FITNESS refers to the ability to perform one’s task efficiently without undue
fatigue and with extra “reserve” in case of emergency.
 SOCIAL FITNESS refers to the individual to mingle with all kinds of people.
 EMOTIONAL FITNESS is the ability to control one’s feelings and emotions.
 MENTAL FITNESS refers to the ability to solve one’s daily life problems.

2|P age
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 COMPONENTS OF PHYSICAL FITNESS
 Health Related Component
 Skill Related Component

 Health Related Component of Fitness

The 5 components of physical fitness are often used in our school systems, health clubs and
fitness centers to gauge how good a shape we are truly in. The 5 components that make up
total fitness are:

 Cardiovascular Endurance
 Muscular Strength
 Muscular endurance
 Flexibility
 Body Composition

Total fitness can be defined by how well the body performs in each one of the components of
physical fitness as a whole. It is not enough to be able to bench press your body weight. You also
need to determine how well you can handle running a mile etc.

A closer look at the individual components:

Cardiovascular Endurance
is the capacity of the heart
and lungs to operate together
to supply the body with the
necessary oxygen and fuel
during prolonged workloads.
Examples will be jogging,
mountain biking and
swimming.

Muscular Strength is the

degree of force that a muscle
can produce. The bench
press, the leg press or the
bicep curl would be examples
of this. The push up test is
most commonly used to
assess muscle strength.

Muscular Endurance is
muscle ability to perform
continuously without fatigue. Cycling, step-machines, and elliptical machines would be examples.
The sit up test is most commonly used to assess muscle endurance.

3|P age
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contents is prohibited. © 2021
 Flexibility Is the ability of each joint to move within the available motion range for a particular
joint. Examples may be individual muscle stretching or the ability to conduct other physical
motions such as the lung. Most often the sit and reach test is used to test flexibility.

Body composition is the

amount of fat mass compared
to lean muscle mass, bone
and organs. This can be
measured using underwater
weighing, Skinfold readings,
and bioelectrical impedance.
Underwater weighing is
considered the “gold
standard” for body fat
measurement, however
because of the size and
expense of the equipment
needed very few places are
set up to do this kind of
measurement.

Power is the ability to move

the body parts swiftly while
applying the maximum force
of the muscles. Power is a
combination of both speed
and muscular strength. For
example, fullbacks in football muscling their way through other players and speeding to advance
the ball and volleyball players getting up to the net and lifting their bodies high into the air.

 Skill Related Component of Fitness

4|P age
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 There are six skill-related
fitness components: agility,
balance, coordination, speed,
power, and reaction time.
Skilled athletes typically excel
in all six areas.

• Agility is the ability to

change and control the
direction and position of the
body while maintaining a
constant, rapid motion. For
example, changing directions
to hit a tennis ball.

• Balance is the ability

to control or stabilize the body
when a person is standing still
or moving. For example, in-
line skating.

• Coordination is the ability to use the senses together with body parts during movement. For
example, dribbling a basketball. Using hands and eyes together is called hand-eye
coordination.

• Speed is the ability to

move your body or parts of
your body swiftly. Many
sports rely on speed to
gain advantage over your
opponents. For example,
a basketball player making
a fast break to p erform a
lay-up, a tennis player
moving forward to get to a
drop shot, a football player
out running the defense to
receive a pass.

• Reaction Time is the

ability to reach or respond quickly to what you hear, see, or feel. For example, an athlete
quickly coming off the blocks early in a swimming or track relay, or stealing a base in baseball.

Types of Physical Activity

Physical activity is broken down into 4 different types:

1. aerobic

5|P age
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 2. strength (anaerobic)
3. balance
4. flexibility

Aerobic

Aerobic activity increases your breathing and heart rate for an extended period of time –
keeping your heart, lungs, and circulatory system healthy. Aerobic activities are great for burning
calories and helping with weight loss when combined with a healthy diet.
Types of aerobic activity include:
 brisk walking or jogging
 dancing
 tennis
 swimming
 cycling
 boxfit
 running

Strength

Strength exercises make your muscles work harder and help to maintain muscle and bone
strength. They also help to improve balance, posture and shape.
Lifting and pushing weights will strengthen muscles, making everyday tasks like walking upstairs
or carrying shopping easier.
You can build your muscle strength by:
 lifting weights
 working with resistance bands
 climbing stairs
 using your own body weight, including push-ups, lunges, squats
 heavy gardening, including digging or shovelling
 care should be taken when doing strength exercises that you do not strain while exercising.
You should start with low weights (resistance) and gradually increase over time

Balance

Balance activities help to maintain or improve your balance. Good balance can help
prevent falls by improving your ability to control and maintain your body’s position whether moving
or standing still.
Your balance can be improved by:
 tai chi
 pilates
 yoga
 standing on one foot
 walking heel to toe

Flexibility

6|P age
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 Flexibility exercises stretch your muscles, helping your body to stay supple. Being flexible
will make other types of exercise easier and help with everyday tasks like reaching for a shelf or
getting dressed.
You can improve your flexibility by doing:
 yoga and pilates
 sports stretches
 forward bends – reaching for your toes whilst sitting

Level of Physical Activity

Moderate Physical Activity

Moderate physical activity is the first step in the Physical Activity Pyramid, and it should
be performed daily or nearly every day. Moderate activity involves exercise equal in intensity to
brisk walking. It includes some activities of normal daily living (also called lifestyle activities), such
as yardwork (for example, raking leaves or mowing the lawn) and housework (for example,
mopping the floor). It also includes sports that are not vigorous, such as bowling and golf. Some
other sports can be either moderate or vigorous; for example, shooting basketballs is typically a
moderate activity, whereas playing a full-court game is vigorous. National guidelines recommend
60 minutes of moderate to vigorous activity each day for teens. Moderate activity should account
for some of this time each day (30 minutes a day is recommended for adults). It is also associated
with many of the health benefits of activity described in this book, such as controlling your level
of body fat, and is well suited for people of varying abilities.

Vigorous Aerobics
Step 2 of the Physical Activity Pyramid represents vigorous aerobics, which includes any
exercise that you can do for a long time without stopping and that is vigorous enough to increase
your heart rate, make you breathe faster, and make you sweat. Thus these activities are more
intense than moderate activities such as brisk walking. Vigorous aerobics, such as jogging and
aerobic dance, are typically continuous in nature. Like moderate activity, they provide many health
and wellness benefits, and they're especially helpful for building a high level of cardiorespiratory
endurance. You should perform vigorous aerobics (or vigorous sport or recreation) at least three
days a week for at least 20 minutes each day in order to meet national activity guidelines.
Vigorous aerobic activity helps you build cardiorespiratory endurance.

Vigorous Sport and Recreation

Like vigorous aerobics, vigorous sport and recreation (represented in step 3 of the
Physical Activity Pyramid) require your heart to beat faster than normal and cause you to breathe
faster and sweat more. As your muscles use more oxygen, your heart beats faster, and you
breathe faster and more deeply to meet the oxygen demand. Unlike vigorous aerobics, however,
vigorous sport and recreation often involve short bursts of activity followed by short bursts of rest
(as in basketball, football, soccer, and tennis). When done for at least 20 minutes a day in bouts
of 10 minutes or more at a time, these activities provide similar fitness, health, and wellness
benefits to those of vigorous aerobics. They also help you build motor skills and contribute to
healthy weight management. As with vigorous aerobics, you can use vigorous sport and

7|P age
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 recreation to meet national activity recommendation when you do them for at least 20 minutes a
day on three days a week.

Fitness Technology: Activity gram

You can use computer technology to keep track of your daily physical activity. Activitygram
is a computer program that helps you track your physical activity over a three-day period. You
enter any activity you perform for every 30-minute block of time during your waking hours. You
also record the type of activity you do and whether its intensity level is resting, light, moderate, or
vigorous. The program generates a report showing your total number of activity minutes each
day, the amount of activity you did at each step of the Physical Activity Pyramid, and the amounts
of moderate activity and vigorous activity you performed.

Muscle Fitness Exercises

Step 4 in the Physical Activity Pyramid represents muscle fitness exercises, which build
your strength, muscular endurance, and power. Muscle fitness exercises include both resistance
training (with weights or machines) and moving your own body weight (as in rock climbing,
calisthenics, and jumping). This type of exercise produces general health and wellness benefits,
as well as better performance, improved body appearance, a healthier back, better posture, and
stronger bones. These exercises can be used to meet national activity guidelines and should be
performed on two or three days a week.

Flexibility Exercises
Step 5 of the Physical Activity Pyramid represents flexibility exercises. According to
ACSM, flexibility exercises improve postural stability and balance. There is also some evidence
that flexibility exercises may reduce soreness, prevent injuries, and reduce risk of back pain.
Flexibility exercises also improve your performance in activities such as gymnastics and dance.
They also are used in therapy to help people who have been injured. Two examples of flexibility
exercise are stretching and yoga (figure 5.3). To build and maintain flexibility, you should perform
flexibility exercise at least three days a week.

Avoiding Inactivity

Just as you should do 60 minutes of physical activity each day, drawing from the five types
of activity presented in the pyramid, you should also avoid the inactivity that is common among
people who log too much "screen time" on a daily basis. Screen time refers to time spent in front
of a TV, computer game, phone screen, or any other device that substitutes inactivity for activities
from the pyramid. A recent survey of children and teens in the United States found that they watch
TV for an average of nearly four hours a day! Sixty-eight percent of teens have a TV in their room,
and of course many also spend screen time on computers, video games, movies, and cell phones,
more than doubling the amount of time they spend watching a screen. Research shows that
screen time results in inactivity and increases health risk.

We all need to take time to recover from daily stresses and prepare for new challenges,
so periods of rest and sleep are important for good health. Some activities of daily living - such
as studying, reading, and even a moderate amount of screen time - are appropriate. But general
inactivity or sedentary living is harmful to your health. Your choices from active areas of the
pyramid should exceed your choices from the inactivity area.
8|P age
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 Balancing Energy
The top of the pyramid presents a balance scale illustrating the need to balance the energy
you take in (food) with the energy you put out (activity). Energy balance means that the calories
in the food you eat each day are equal to the calories you expend in exercise each day. Balancing
your energy in this way is essential to maintaining a healthy body composition.

IMPROVED PHYSICAL FITNESS

Improves children's muscular strength, flexibility, muscular endurance, body
composition, and cardiovascular endurance.

SKILL DEVELOPMENT
Develops motor skills, which allow for safe, successful participation in physical activities.

REGULAR, HEALTHFUL PHYSICAL ACTIVITY

Provides a wide-range of developmentally appropriate activities for all children.

SUPPORT OF OTHER SUBJECT AREAS:

9|P age
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 Reinforces knowledge learned across the curriculum.

SELF DISCIPLINE
Facilitates development of student responsibility for health and fitness.

STRESS REDUCTION
Physical activity becomes an outlet for releasing tension and anxiety.

IMPROVED SELF-CONFIDENCE AND SELF-ESTEEM

Physical education instills a stronger sense of self-worth in children based on their mastery
of skills and concepts in physical activity. They can become more confident, assertive,
independent and self-controlled.

EXPERIENCE SETTING GOALS

Gives children the opportunity to set and strive for personal, achievable goals.

Activity 1. ESSAY (DEADLINE: Sept 25, 2021)

How do you define fitness in your own words (no copy and paste)
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Activity 2. OUTLINE (DEADLINE: Sept 25, 2021)

Using a graphic organizer draw the dimension of Physical Fitness

Activity 3. ESSAY (DEADLINE: Sept 28, 2021)

Using the matrix below list all activities that will improve the different subcomponents of Health
Related and Skill related Components of Fitness

Health Related Components Skill related Components

Cardiovascular Endurance Speed

Muscular Strength Strength

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 Muscular Endurance Power

Flexibility Agility

Body Composition Balance

Coordination

Reference:

https://us.humankinetics.com/blogs/excerpt/what-is-physical-fitness
http://rec.stanford.edu/pe/
http://www.trainingrx.com/fitnessinformation.html
https://journals.lww.com/acsm-
msse/Fulltext/2001/06001/Is_physical_activity_or_physical_fitness_more.7.aspx
https://us.humankinetics.com/blogs/excerpt/free-weight-exercises
https://us.humankinetics.com/blogs/excerpt/the-physical-activity-pyramid
www.lifetime-fitness-routines.com
https://www.healthystockport.co.uk/types-of-physical-activity
https://www.healthstatus.com/health_blog/wellness/the-importance-of-physical-fitness/
https://www.spps.org/Page/18205

Prepared by:

PERFECTO M. GARCIA III, LPT

Instructor II

Emails : perfectogarcianc@gmail.com
Facebook Account : Thirdie Madeloso Garcia
Youtube Channel : Perfecto Garcia

11 | P a g e
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contents is prohibited. © 2021