1 Module 1- EXERCISE FOR FITNESS
2 Module 1- EXERCISE FOR FITNESS
PROGRAM OUTCOMES
In pursuance of the above-stated mission, the objectives of the College of Information Technology are
as follows:
1. Apply knowledge of computing, theories, fundamentals, models, mathematics, and science
appropriate to the discipline.
2. Analyze a problem, and identify and define the need and user requirements appropriate to its
solution.
3. Design, implement, and evaluate a computer-based system, process, component, or program to
meet desired needs.
4. Develop ideas and solutions with creativity and innovation with appropriate considerations of
ethics, cultural, and environmental factors.
5. Analyze the local and global impact of technology on individuals, organizations, and society.
6. Function effectively as a member or leader of a development team recognizing the different roles
within a team to accomplish a common goal.
7. Assist in the creation of an effective project plan.
8. Recognize the legal, social, ethical, and professional issues involved in the utilization of computer
technology and be guided by the adoption of appropriate professional, ethical, and legal practices.
9. Recognize the fast-paced demands of industry allowing him or her to formulate personal goals
aligned to organizational goals in to determine plans of action to improve one's performance,
capability, and self. Such goals allow the student to self-assess him/himself to determine his
developmental needs.
10. Ability to effectively communicate and present the designed solutions with a range of audiences
both orally and in writing.
11. Apply current and appropriate techniques, skills, and tools necessary for the IT profession.
COURSE TITLE PATHFIT 2- Physical Activities towards Health and Fitness2: Exercis- Based Training
Activities
COURSE DESCRIPTION
This course provides students with activities that will foster and develop appreciation and
understanding of the values and importance of training. The learners understand the value of fitness and
exercise as a habit to optimize one’s health.
This course also deals with the development of an individual’s capacity to participate and perform an
exercise in a group. The individual will learn to respond physically, socially, and mentally in participating in
any fitness training.
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COURSE LEARNING OUTCOMES
1. integrate the value of camaraderie, passion, dedication to the program, commitment to self, love for
exercise, respect for one another, and discipline;
2. demonstrate a nuanced understanding of collaboration in the creative process through leadership,
participation, and reflection; and
3. perform basic training strategies in physical activity and exercise, aerobic, resistance, and flexibility
training and these help them in making fitness training programs.
INTRODUCTION
Everyone wants to be fit and healthy. There are over a hundred researches that show how to achieve
fitness and wellness- the clear solution is to move more and eat well. The solution might be simple but
choosing which fitness program to follow or what food to eat is overwhelming. The fitness industry is flooded
with various tools and programs that promise to help you get fit fast with less work.
This module is divided into two lessons, namely:
Lesson 1 - (Physical Activity) introduces the health-related components of fitness.
Lesson 2 - (Physical Exercises) discusses the types of physical exercise.
LESSON 1
PHYSICAL ACTIVITY
SPECIFIC LEARNING OUTCOMES
SPECIFIC LEARNING OUTCOMES
In this lesson, you are expected to:
1. define the physical activity;
2. assess the value of the physical activities of man; and
3. demonstrate the physical activity.
PRE-ASSESSMENT
Instruction: Encircle the letter of your choice.
1. The ability to deliver and utilize oxygen is an indicator of a healthy heart.
a. aerobic capacity b. muscular strength c. body composition d. flexibility
4 Module 1- EXERCISE FOR FITNESS
2. It is often reported as the ratio of fat mass with the overall body mass.
3. aerobic capacity b. muscular strength c. body composition d. flexibility
4. The muscle can generate the greatest force.
a. aerobic capacity b. muscular strength c. body composition d. flexibility
5. Which of the following statements is true
a. Physical fitness is a broad term and has many components.
b. Physical activity is vital for healthy aging and can reduce the burden of chronic diseases and prevent early
death.
c. Physical Activity is one of the best things people can do to improve their health.
d. All of the above
6. It is affected by the structure of the joint and the muscles surrounding the joint.
a. muscular strength b. muscular endurance c. flexibility d. body composition
LESSON MAP
Aerobic
Capacity
Muscular Muscular
Endurance Strength
Physical
Activity
Body
Flexibility Composition
The map shows the activities to be performed to be physically fit.
CONTENT
5 Module 1- EXERCISE FOR FITNESS
ENGAGE ANALYZE IT!
Instruction: Write your analysis as to what this picture is all about.
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EXPLORE
Physical Activity is one of the best things people can do to improve their health. It is vital for healthy
aging and can reduce the burden of chronic diseases and prevent early death.
Physical Activity is any form of exercise or movement of the body that uses energy. Some of your
daily life activities- doing active chores around the house, yard work, walking the dog- are examples. Both
can include aerobic, flexibility, and muscle-strengthening activities.
PHYSICAL FITNESS is a condition that allows the body to effectively cope with the demands of daily
activities and still have the energy to enjoy other active leisure activities. Physical fitness is a broad term and
has many components.
6 Module 1- EXERCISE FOR FITNESS
The health-related components of fitness:
1. Aerobic Capacity. It is the ability of the heart, lungs, and blood vessels to supply oxygen and nutrients to
the working muscles efficiently to sustain prolonged rhythmical exercises. The ability to deliver and utilize
oxygen is an indicator of a healthy heart.
Activity test or example activity: Running
2. Muscular Strength. The muscle can generate the greatest force. One repetition maximum is the heaviest
load that can be lifted in one repetition. A good strength level protects an individual from severe injuries
when he/she slips or falls.
Activity test or example activity: Weightlifting
3. Muscular Endurance. The muscle can resist fatigue when performing multiple repetitions of a sub-
maximal load. It can also refer to the period in which a muscle can hold a contraction. Muscular endurance
is needed to deter injuries that commonly occur when the individual is tired.
7 Module 1- EXERCISE FOR FITNESS
Activity test or example activities: Abdominal Curl-Ups and Push-ups.
Abdominal Curl-Up
Push-Up
4. Flexibility. It is the ability to move a joint without pain over its entire range of motion. It is affected by the
structure of the joint and the muscles surrounding the joint. These factors deteriorate over time and lead to
chronic pain as an individual becomes older. An adequate degree of flexibility is important to prevent injury
and maintain body mobility. It can be greatly improved by stretching.
Activity test or example activities: Sit and reach and Trunk Forward Flexion.
8 Module 1- EXERCISE FOR FITNESS
Sit and Reach
5. Body Composition. It refers to the total make-up of the body using the concept of a two-component
model: the lean body mass and the body fat. It is often reported as the ratio of fat mass with the overall
body mass. Many non-communicable diseases are associated with obesity or having too much fat,
especially around the abdominal area.
Activity test or example activity: Waist Circumference
9 Module 1- EXERCISE FOR FITNESS
EXPLAIN
Instruction: Answer the following questions below.
1. What are the benefits of becoming active and being physically fit? Give at least five.
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2. Explain why fitness is achieved, not received.
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EXTEND Analyze it!
Instruction: Analyze the pictures. Afterward, in your concept, define what physical activity is.
10 Module 1- EXERCISE FOR FITNESS
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EVALUATE Video Presentation
Instruction: Demonstrate the health-related components of fitness (aerobic capacity, muscular strength,
muscular endurance, flexibility, and body composition). Follow the mechanics and rubrics below.
Mechanics:
a. The video must be of good quality. It must be clear.
b. The video must be at least 5 minutes.
c. Be creative and resourceful in your presentation.
Rubrics
Description Score
Effectiveness of Demonstration 30
Enthusiasm 10
Preparation 10
Total 50
11 Module 1- EXERCISE FOR FITNESS
TOPIC SUMMARY
In this lesson, you have learned that:
Physical Activity is one of the best things people can do to improve their health. It is vital for healthy
aging and can reduce the burden of chronic diseases and prevent early death.
Health-related components- aerobic capacity, muscular strength, muscular endurance, flexibility, and
body composition.
POST-ASSESSMENT
Instruction: Encircle the letter of your choice.
1. The ability to deliver and utilize oxygen is an indicator of a healthy heart.
a. aerobic capacity b. muscular strength c. body composition d. flexibility
2. It is often reported as the ratio of fat mass with the overall body mass.
a. aerobic capacity b. muscular strength c. body composition d. flexibility
3. The muscle can generate the greatest force.
a. aerobic capacity b. muscular strength c. body composition d. flexibility
4. Which of the following statements is true
a. Physical fitness is a broad term and has many components.
b. Physical activity is vital for healthy aging and can reduce the burden of chronic diseases and prevent early
death.
c. Physical Activity is one of the best things people can do to improve their health.
d. All of the above
5. It is affected by the structure of the joint and the muscles surrounding the joint.
a. muscular strength b. muscular endurance c. flexibility d. body composition
REFERENCES
Books:
Lualhati Fernando-Callo, Peter Fermin Dajime (2016). Physical Education and Health, Rex Book
Store, Inc.
12 Module 1- EXERCISE FOR FITNESS
Online Sources:
Physical Activity and Fitness Retrieved on February 20, 2024 at
https://connectwell.ca/services/health/physical-activity-and-fitness/
Running as the Thinking Person’s Sport Retrieved on February 20, 2024, at
https://www.nytimes.com/2016/12/14/well/move/running-as-the-thinking-persons-sport.html
Weight-Lifting for Women: Why Women Should Lift Retrieved on February 22, 2024 at
https://blog.nasm.org/weight-lifting-for-women
Simple Curl-Up Progression Retrieved on February 22, 2024 at https://myrehabconnection.com/curl-
up-progressions/
How to Push Up: Proper Bodyweight Push-Up Technique Retrieved on February 22, 2024, at
https://www.fitnesseducation.edu.au/blog/personal-training/how-to-push-up-proper-bodyweight-push-
up-technique/
Sit and Reach Stretch/ Matrix Learning Center- United States Retrieved on February 22, 2024 at
https://matrixlearningcenter.com/us/eng/exercise-library/sit-and-reach-stretch/
Kinematic Differences Between Pitch Types: What We Know So Far- Baseball Development Group
Retrieved on February 22, 2024 at https://baseballdevelopmentgroup.com/2021/07/kinematic-
differences-between-pitch-types-what-we-know-so-far/
What Your Waist Size Says About Your Health Risks Retrieved on February 22, 2024 at
https://www.verywellhealth.com/waist-circumference-and-diabetes-1087703
Average Waist Size and Circumference For Women and Men Retrieved on February 22, 2024, at
https://criticalbody.com/average-waist-size/
Physical Activity is Important for People of All Ages Retrieved on February 22, 2024, at
https://news.okstate.edu/articles/agriculture/2019/gedon_physical_activity.html
