UNIVERSITY OF LA SALETTE,INC.

Dubinan East, Santiago City

GEC PE 001
WELLNESS AND FITNESS
Module 1

Prepared by:
ALBERT F. GAPASIN, LPT
JIANICA S. SALES, LPT
Instructors

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 Welcome Message
Good day!

Welcome to your PE01 – Wellness and Fitness class. My name is Albert Fabros Gapasin,
and I will be your instructor in the course. I am looking forward to a beautiful interaction
with you this semester. I want to welcome you all. As a start, I would encourage you to
write a short informal hello message in the bars provided below to let me know you
received my welcome message.
The official start of this class starts today until October 16, 2020. Now to have access to
the first module, it is important to read the COURSE GUIDE and agree on the provision
stipulated therein. All details of the course can be found in the COURSE SYLLABUS.
The course is self-paced; however, you must keep on top of the scheduled readings and
comply with the activities within the stipulated period. You must manage your own time
to know when the activities are due.
You may now begin with Module 1.
I look forward to working with you this semester and getting off to a strong start!

Best regards,

Albert F. Gapasin
Instructor

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 Course Guide
Rules and Policies

1. It is expected that interactive learning and teaching will enrich the learning experience of all students.
Each student will work in partnership with their professor to create a positive learning experience for
all. Student engagement is a necessary condition for an active learning experience. It includes
contributions discussion, positive interactive learning with others, and an enthusiastic attitude
towards inquiry. Everyone is expected to be a positive contributor to the class learning community,
and students are expected to share the responsibility of learning from each other.
2. All students must adhere to a standard of academic conduct, demonstrating respect for themselves,
their classmates, and the core values of the University.
3. Treat your professor and classmates with respect in writing answers and comments
4. Check on the Course Syllabus at the course. Read the syllabus carefully and pay particular attention
to selected readings and materials.
5. Assignments or course requirements are listed from each topic. Students are expected to pace their
learning according to the given course assignments and requirements. Any assignment or course
requirement is to be individually done unless specified that it is a group assignment or requirement.
Take note of the deadline for submission, for absolutely no make-up is allowed. If you need
clarification on an assignment or course requirements, ask at least 72 hours before it is due.
Otherwise, you may not get an answer in time to complete the assignment successfully. Also, when
submitting the final requirements for the course, it is required that you provide a scanned copy of
your final examination permit.
6. The maintenance of academic honesty and integrity is a vital concern of the university. Any student
found guilty of academic dishonesty shall be subject to both academic and disciplinary sanctions. If
you copy or substantially copy, work from anyone else on a paper, the work must be put in quotes
and the source (s0 cited. Otherwise, it is plagiarism. If plagiarism or other forms of academic
dishonesty are found on a course requirement, the student may be punished. Written course
requirements are subject to verification for plagiarism.
7. The preferred method of communication is through an email albertgapasin123@gmail. com or
messenger Albert F. Gapasin. The policy to return your email is within 48 hours. When sending
messages, use, observe courteousness, when you wish to send messages in my messenger account
please state your name, course, year- section and your concerns. Avoid using caps lock feature AS IT
CAN BE INTERPRETED AS YELLING. Limit and possibly avoid the use of emoticons like ☺. You may
also contact the professor by phone at 0955 8300 856 from 8:00 am to 5:00 pm every Mondays-
Fridays.

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 Course Syllabus
GEC PE002: Leisure and Recreational Activities
Course Description
Students in the Fitness/Wellness course will learn how to assess their fitness level, design
personal exercise plans, and use the exercise equipment available to develop and improve their
level of fitness and participate in class activities, and learn lifestyle skills for enhancing overall
health and wellness.
Course Learning Outcomes
At the end of the course, the student can:
1. Select appropriate strategies and tools for implementing a personal fitness and healthy lifestyle
program
2. Design an appropriate healthy lifestyle fitness program that maintains personal and
professional goals through various aerobic exercises.
3. Review philosophies and theories of health and wellness for a variety of demographics
4. Perform exercise routines according to fitness levels.
5. Discuss wellness as an integral part of health that expand one’s potential to live and work
effectively and to make a significant contribution to society
6. Demonstrate self-management skills.
7. Value the importance of good fitness, regular exercise and optimal wellness through
participation of different physical activities.
8. Participate in various physical fitness activities on individual, group, and class physical
performance.
9. Show appreciation in all aspect of physical education through individual, group a class
practices and performances
Course Outline
Unit 1 – INTRODUCTION TO WELNESS AND FITNESS
Topic 1. Importance of Physical Activity and Exercise
Topic 2. Wellness and its dimensions
Topic 3. Barriers to Physical Activity

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 Topic 4. Changing Behavior
Unit 2 – PHYSICAL FITNESS TEST (Pre-Test)
Topic 1. Wellness inventory
Topic 2. Heart rate monitoring
Topic 3. Body Mass Index
Topic 4. Skill related Fitness Assessment
Topic 5. Health related Fitness Assessment
Unit 3 – EXERCISE FOR FITNESS
Topic 1. Exercise Principles
Topic 2. Gym and Sports Venues Etiquette
Topic 3. Types of Exercise
Unit 4- EXERCISE FOR LIFE
Topic 1. Types of Energy System
Topic 2. Sweating, over fatigue, Overexertion
Topic 3. Muscles and bones strengthening activities
Unit 5. EXERCISE DESIGN AND EXECUTION
Topic 1. Elements of Dance Exercise
Topic 2. Choreography
Unit 6 – PHYSICAL FITNESS TEST (Post Test)
Topic 1. Wellness inventory
Topic 2. Heart rate monitoring
Topic 3. Body Mass Index
Topic 4. Skill related Fitness Assessment
Topic 5. Health related Fitness Assessment

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 MODULE 1
INTRODUCTION TO WELLNESS AND FITNESS

INTRODUCTION
The main objective of this module is to use the context in learning the concept of Wellness and
Fitness. This module uses different approaches to develop personal and social responsibilities
where learning occurs in daily activities of an individual. This module may help you understand
the importance of having a healthy body and a healthy mind. It is the sincere hope of the author
that this module will help you achieve a better and Peaceful life by the knowing the important
aspects of Wellness and Fitness. Module one topics on Physical Activity and Exercise, Wellness
and its Dimensions and Barriers to Physical Activity, You are to study and Accomplished this
module on October 16- October 30, 2020
Learning Outcomes:
At the end of this module, you are expected to
1. differentiate physical activity and exercise by citing specific examples
2. evaluate your current lifestyle habits
3. share the significance of acquiring the dimension of wellness
4. assess behaviours toward control over physical activity and nutrition
5. write specific objectives for behavioural change
6. create a plan that will facilitate the process of change

INTRODUCTION TO WELLNESS AND FITNESS

Movement and physical activity are basic functions of human. Advances in technology have
almost eliminated the necessity for physical exertion in daily life. Thus, physical activity is no
longer a natural part of our existence. We live in an automated society in which most of the
activities that require strenuous exertion can already be accomplished by machines even with the
simple pull of a handle or push of a button.

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MOTIVATION

ACTIVITY 1.1
To the best of your ability, please answer the following questions. If you do not know the
answer(s), this chapter will guide you through them.

I. Physical fitness implies making a constant and deliberate effort to stay healthy and achieve the
highest potential for well-being. True_____ False_____
II. Are you aware of potential risk factors in your life that may increase your chances of developing
disease? Yes___ No___
III. My current blood pressure is ____ / ____mm Hg.

After responding to the questions above, the following content will help you evaluate your answer.

CONTENT

A. PHYSICAL ACTIVITY AND EXERCISE

A fitness and wellness movement was taken place gradually at the end of the 20th century. People need to
understand that good health is mostly self-controlled. Positive lifestyle could prevent leading causes of
health and wellness problem. The fitness and wellness could be enhanced through participation in quality
fitness and wellness program focused on enhancing the overall quality of life.

DEFINITION OF TERMS
Health
"State of complete physical, mental, and social wellbeing, and not merely the absence of disease or
infirmity.” – World Health Organization (WHO)
Wellness
The constant and deliberate effort to stay healthy and to achieve the highest potential for well-being.
Physical Fitness
The ability to meet the ordinary, as well as the unusual, demands of daily life safely and effectively
without being overly fatigued and still have energy left for leisure and recreational activity.

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 PHYSICAL ACTIVITY VS. EXERCISE

Physical Activity is any bodily movement Exercise is a type of physical activity that requires
produced by the skeletal muscles that planned, structured, and repetitive bodily movement
requires energy and low to moderate to improve or maintain one or more components of
effort. physical fitness.

With necessary exercise and fitness, you can have a taste of the following
FYI benefits:
According to the latest
If you are regularly physically active, you may:
WHO data published in
2018 life expectancy in 1. reduce your risk of a heart attack
Philippines is: Male 66.2, 2. manage your weight better
female 72.6 and total life 3. have a lower blood cholesterol level
expectancy is 69.3 which 4. lower the risk of type 2 diabetes and some cancers
gives Philippines a World 5. have lower blood pressure
Life Expectancy ranking of 6. have stronger bones, muscles and joints and lower risk of developing
123 osteoporosis
7. lower your risk of falls
8. recover better from periods of hospitalization or bed rest
LEADING HEALTH 9. feel better – with more energy, a better mood, feel more relaxed and
PROBLEMS/CAUSES OF sleep better.
DEATH IN THE PHILIPPINES
1. Coronary heart A healthier state of mind
disease
2. Diseases of the A number of studies have found that exercise helps depression. There are
vascular system many views as to how exercise helps people with depression:
3. Pneumonia 1. Exercise may block negative thoughts or distract you from daily
Source:https://www.d
oh.gov.ph/node/1058 worries.
2. Exercising with others provides an opportunity for increased social
contact.
3. Increased fitness may lift your mood and improve your sleep patterns.
4. Exercise may also change levels of chemicals in your brain, such as
serotonin, endorphins and stress hormones.
5. Exercise helps to improves your memory
6. Increased self confidence

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Physical Activity Guidelines

The federal guidelines provide science-based guidance on the importance of being physically active to promote
health and reduce the risk for chronic diseases.
The federal guidelines include the following recommendations
Adults between 16 and 59 years of age
• Adults should do 2 hours and 30 minutes a week of moderate-intensity aerobic (cardiorespiratory) physical
activity, 1 hour and 15 minutes (75 minutes) a week of vigorous-intensity aerobic physical activity, or an
equivalent combination of moderate- and vigorous-intensity aerobic physical activity. When combining
moderate- and vigorous-intensity activities, a person could participate in moderate-intensity activity twice a
week for 30 minutes and high-intensity activity for 20 minutes on another two days.
• Additional health benefits are provided by increasing to 5 hours (300 minutes) a week of moderate-
intensity aerobic physical activity, 2 hours and 30 minutes a week of vigorous-intensity physical activity, or
an equivalent combination of both.
• Adults should also do muscle-strengthening activities that involve all major muscle groups, performed on two
or more days per week.
Older adults (ages 60and older)
• Older adults should follow the adult guidelines. If this is not possible due to limiting chronic conditions, older
adults should be as physically active as their abilities allow. They should avoid inactivity. Older adults should
do exercises that maintain or improve balance if they are at risk of falling.
Children and adolescents
• Should do 1 hour (60 minutes) or more of physical activity every day. Most of the 1 hour or more a day
should be either moderate- or vigorous-intensity aerobic physical activity.
• As part of their daily physical activity, children and adolescents should do vigorous-intensity activity at least
three days per week. They also should do muscle-strengthening and bone-strengthening activities at least three
days per week.
Pregnant and postpartum women
• Healthy women who are not already doing vigorous intensity physical activity should get at least 2 hours and
30 minutes (150 minutes) of moderate-intensity aerobic activity a week. Preferably, this activity should be
spread throughout the week. Women who regularly engage in vigorous-intensity aerobic activity or high
amounts of activity can continue their activity provided that their condition remains unchanged and they talk to
their health care provider about their activity level throughout their pregnancy.

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 ACTIVITY 1.2

1. Based on the definition of Exercise and Physical Activity List at least 5 household
chores or daily activities and identify if it is Physical Activity and Exercise

Physical Activity Exercise

1. 1.
2. 2.
3. 3.
4. 4.
5. 5.

2. Do you consciously incorporate physical activity into your daily lifestyle? Provide some examples.
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
3. Do you think that in order to maintain good health you must get sufficient daily physical activity?
Why or why not?
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________

Monitoring Daily ctivity

The indicated activities on the following tables are the suggested activities for adults between 16 and 59
years of age.
All daily steps count, but some of your steps should come
in bouts of at least 10 minutes, so as to meet the national
physical activity recommendation of accumulating 30
minutes of moderate-intensity physical activity in at least
three 10-minute sessions five days per week. A 10-minute
brisk walk (a distance of about 1,200 yards at a 15-minute
per mile pace) is approximately 1,300 steps. A 15-minute-
mile (1,770 yards) walk is about 1,900 steps.15 Thus, new
pedometer brands have an “aerobic steps” function that
records steps taken in excess of 60 steps per minute over a
10-minute period of time. If you do not accumulate the
recommended 10,000 daily steps, you can refer to Table 1.3
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THEwalking or joggingOFdistance
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if you are 5’8” tall, female, and you typically accumulate 5,200 steps per day, you would need an additional 4,800
daily steps to reach your 10,000-steps goal. You can do so by jogging 3 miles at a 10-minute-per-mile pace (1,602
steps x 3 miles 5 4,806 steps) on some days, and you can walk 2.5 miles at a 15-minute-per-mile pace (1,941 steps x
2.5 miles 5 4,853 steps) on other days. If you do not find a particular speed (pace) that you typically walk or jog at in
Table 1.3, you can estimate the number of steps at that speed using the prediction equations at the bottom of this table.
The first practical application that you can undertake in this course is to determine your current level of daily activity.
The log provided in Activity 1.1 will help you do this. Keep a 4-day log of all physical activities that you do daily. On
this log, record the time of day, type and duration of the exercise/activity, and, if possible, steps taken while engaged
in the activity. The results will indicate how active you are and serve as a basis to monitor changes in the next few
months and years.

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 ACTIVITY 1.3

Before you proceed to the next content please answer the following survey questionnaire.
Instructions:
Questionnaire 1.1: Check the appropriate answer to each question and obtain a final score to the guidelines provided
at the end of the questionnaire
Questionnaire 1.2: The instructions is provided at the questionnaire

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QUESTIONAIRE 1.1

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QUESTIONAIRE 1.2

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B. WELLNESS

For a wellness way of life, individuals must be physically fit and manifest no signs of disease
and they also must be free of risk factors for disease (such as hypertension, hyperlipidemia,
cigarette smoking, negative stress, faulty nutrition, careless sex)

DIMENSION OF WELLNESS

PHYSICAL WELLNESS

Good physical fitness and confidence in your personal ability to take care of health problems.
• Physically active
• Exercise regularly
• Eat a well-balanced diet
• Maintain normal BMI
• Get sufficient sleep
• Practice safe sex
• Minimize exposure to environmental contaminants
• Avoid harmful drugs
• Seek medical care and exams as needed

EMOTIONAL WELLNESS

The ability to understand your own feelings, accept your limitations, and achieve emotional
stability.
• Emotional stability brings the ability to look both success and failure squarely in the face
and keep moving along a predetermined course.
• Happiness – an emotional factor that gives meaning and joy to life.

MENTAL WELLNESS

A state in which your mind is engaged in lively interaction with the world around you.
• You embrace the chance to learn something new.
• Open-minded and are accepting of others.

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 SOCIAL WELLNESS

The ability to relate well to others, both within and outside the family unit.
• Positive self-image
• Ease and confidence to be outgoing
• Friendly and affectionate towards others.
• Ability to maintain a close relationship with others

ENVIRONMENTAL WELLNESS

The capability to live in a clean and safe environment that is not detrimental to health.
• Lifestyle that maximizes harmony with the earth and takes action to protect the world
around us
• Conserving energy
• not littering and politely asking others not to do it either
• Conserving natural resources
• Appreciating time outdoors in natural settings

OCCUPATIONAL WELLNESS

The ability to perform your job skillfully and effectively under conditions that provide personal
and team satisfaction and adequately reward each individual.
• Occupational wellness can be brought if it provides rewards that are important to the
individual
• Maximize skills and opportunity to broaden existing skills
• Encourages collaboration and interaction among coworkers, which fosters teamwork and
support.

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 SPIRITUAL WELLNESS

The sense that life is meaningful, that life has purpose, and that some power brings all
humanity together; the ethics, values, and morals that guide you and give meaning and
direction to life.
• Prayer – studies found out that praying leads to positive health outcomes – as long as
these prayers are offered with sincerity, humility, love, empathy, and compassion.
• Altruism, a key attribute of spiritual people – unselfish concern for the welfare of others.

ACTIVITY 1.4

After studying the definition and differences of the seven dimension of wellness substantially
answer the following.

1. What Dimension/s of wellness is the most dominant to you? Explain.

______________________________________________________
______________________________________________________
_______________________________________________________
2. What do you think is the least dominant dimension to you? Explain
_______________________________________________________

________________________________________________
_________________________________________________
3. What do you think is the best way to have a holistic wellness?
________________________________________________
________________________________________________
_________________________________________________
4. What do you think would happen if a person lacks one of the 7 dimensions of
wellness?
________________________________________________
________________________________________________

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 ___________________________________________________________
C. BARRIERS TO PHYSICAL ACTIVITY

“It is practically impossible to reach a goal without changing behavior.”

LACK OF CORE VALUES

Unwilling or unable to trade convenience for health or other benefits.

Tip to initiate change:
• Educate yourself regarding the benefits of a healthy lifestyle

PROCRASTINATION
People seem to think that tomorrow, next week, or after the holiday is the best time to start
change.
Tip to initiate change:
• Ask yourself: Why wait until tomorrow when you can start changing today?
PRECONDITIONED CULTURAL BELIEFS
If we accept the idea that we are a product of our environment, our cultural beliefs and our
physical surroundings pose significant barriers to change.
Tip to initiate change:
• Finding people who are willing to
“sail” with you will help overcome this barrier.
GRATIFICATION

People prefer instant gratification to

long-term benefits.
Tip to initiate change:
• Think ahead and ask yourself:
How did I feel the last time I engaged in this behavior? How did it affect me? Did I really
feel good about myself or about the results? In retrospect, was it worth it?

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RISK COMPLACENCY
Consequences of unhealthy behaviors often don’t manifest themselves until years later
Tip to initiate change:
• Ask yourself: How long do I want to live? How do I want to live the rest of my life and
what type of health do I want to have? What do I want to be able to do when I am 60, 70,
or 80 years old?

COMPLEXITY
People think the world is too complicated, with too much to think about, you may feel
overwhelmed by everything that seems to be required to lead a healthy lifestyle.
Tip to initiate change:
• Take it one step at a time. Work on only one or two behaviors at a time so the task won’t
seem insurmountable.

INDIFFERENCE AND HELPLESSNESS

We may believe that the way we live won’t really affect our health, that we have no control over
our health, or that our destiny is all in our genes.
Tip to initiate change:
• As much as 84% of the leading causes of death are preventable. Realize that only you can
take control of your personal health and lifestyle habits and affect the quality of your life.

RATIONALIZATION
People often tell themselves that they do get sufficient exercise, that their diet is fine, that they
have good, solid relationships, or that they don’t smoke/drink/get high enough to affect their
health.
Tip to initiate change:
You’ll need to face the fact that you have a problem before you can commit to change. Your
health and your life are at stake.

ILLUSIONS OF INVINCIBILITY
At times people believe that unhealthy behaviors will not harm them. Young adults often have
the attitude that “I can smoke now, and in a few years, I’ll quit before it causes any damage.”

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 Tip to initiate change:
• No one is immune to sickness, disease, and tragedy. The younger you are when you
implement a healthy lifestyle, the better are your odds to attain a long and healthy life.

TASK

Asses your behavior by answering the following question inside the arrow boxes, write your
answers in the provided text box below

1. Are you aware of your

family health history and
lifestyle factors that may
negatively impact your
health?

2. Do you make a constant

and deliberate effort to stay
healthy and achieve the
highest potential for well-
being?

3. Do you accumulate at least

30 minutes of moderate
intensity physical activity five
days per week?

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ACTIVITY 1.4

1. Write 3 specific objectives for behavioral change.

_________________________________________________
__________________________________________________
__________________________________________________

2. Create your own model of Stages of Change. Refer to the given figure below.
(you may have your own photos to paste just like the example below)

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 Precontemplation Contemplation Preparation

Adoption Maintenance Action

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REFLECTION ACTIVITY

1. Taking into the account what is the most significant lesson have you
learned in this unit module?
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
______________________________________________________
2. How can you encourage your family members and loved ones to be fit
and healthy in this time of Pandemic?
_____________________________________________________________________

____________________________________________________________________

____________________________________________________________________

____________________________________________________________________

____________________________________________________________________

References
• W.W.K. Hoeger and S. A. Hoeger, 2013 “Lifetime Physical Fitness and Wellness 12th
Edition”, Wadsworth, Cengage Learning,
• Physical Education and Health 2nd Edition, 3G E-Learning LLC, USA 2018
• Department of Education (DEPED). K to 12 Curriculum Guide: PE and Health Education,
Pasig City Philippines, 2012
• https://www.healthline.com/nutrition/10-benefits-of-exercise

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