02/09/2020

MOVEMENT ENHANCEMENT
LESSON 1 

Hi! I’m Sir Raymond and

I’ll be your PE instructor
for this semester! I hope
we will get along as we
start to welcome the new
normal this school year.
 02/09/2020

INTRODUCTION!

Health-related physical fitness is primarily associated with disease

prevention and functional health. Participating in regular health-
related fitness helps you control your weight, prevents diseases
and illness, improves your mood, boosts energy, and promotes
better sleep. In this section you will appreciate the importance of
developing the different health related components and how
valuable the attributes in an individual physique.

Module 1-Lesson 1: Health

Related Fitness

Now that you’ve read the

Learning Outcomes intended learning outcomes
•Know the different tests you are now ready to learn
that can be performed the Lesson 1: Health Related
for each health-related Fitness.
fitness component.
•Determine which fitness Enjoy 
component you need
specific improvement/s
on.
 02/09/2020

Activity

Instruction
Name five (5) exercises
that you can easily
demonstrate and
execute each exercise SECONDS
with a duration of 30
seconds per exercise
using Tiktok or any app
you like and include
music that you prefer.

Questions

1. What have you observe 4. Did you feel the pain

while doing the exercise? in your body?

2. Which part of your muscle 5. How often do you

contracts? think you have to exercise?

3. Can you sustain each

exercise within a minute?
 02/09/2020

WHAT IS PHYSICAL FITNESS?

Physical activity and exercise are important for

everyone. Children, adolescents, and adults of
all ages need regular physical activity.
Understanding the benefits of physical fitness
and knowing how active you should be can
help you maintain good health and improve
your overall quality of life.
Fitness does not only refer to being physically fit, but also
refers to a person’s mental state as well. If a person is
physically fit, but mentally unwell or troubled, he or she will
not be able to function optimally. Mental fitness can only
be achieved if your body is functioning well. You can help
relax your own mind and eliminate stresses by exercising
regularly and eating right.

WHAT IS PHYSICAL FITNESS?

Physical fitness is an important component to leading a

healthy lifestyle. The inclusion of regular fitness activity helps
students maintain fitness, develop muscular strength and
improve cardiovascular health. A regular fitness activity
improves the absorption of nutrients by the body, improves
digestive processes and increases physiological processes.

Physical fitness does not only mean exercising

regularly and maintaining a healthy diet; there
are physical fitness components that should be
considered. These are the following:
 02/09/2020

Health Related Physical Components

Cardiovascular Endurance
 is the level at which your heart, lungs, and muscles work together when you’re
exercising for an extended period of time. This shows how efficiently your
cardiorespiratory system functions, and is an indicator of how physically fit and healthy
you are.

 It’s useful to know your cardiorespiratory endurance level because it can either be a
sign of health or a sign that you need to improve your level of fitness. Increasing
cardiorespiratory endurance has a positive effect on your overall health. Your lungs and
heart are able to better use oxygen. This allows you to exercise for longer periods
without getting tired. Most people can increase their cardiorespiratory endurance by
doing regular exercise.

Cardiovascular Exercises at Home

Burpees

Jump Rope

Jumping Jacks

Jump Squat

Kickboxing

Dancing
 02/09/2020

1. BURPEES – to do a burpee, alternate between a plank position and jumping forward in

the air. Make sure that your hands are flat on the ground and your back straight. In just 10
minutes, you can burn more than 100 calories. We recommend starting slow and working
your way up to 10 minutes or more to avoid injury.

2. JUMP ROPE – it is often considered

the best cardio workout and is used
for cross training by many athletes
and a great cardio workout at
home. If you jump rope for only 20
minutes, you can burn about 220
calories.
 02/09/2020

3. JUMPING JACKS – Similar to

burpees, doing jumping jacks for 10
minutes straight can burn around 100
calories. You can easily integrate
jumping jacks into a circuit training
like burpees, jumping rope and
squat jumps.

4. JUMP SQUATS – As their name

implies, you start out in a squat and
then jump up, trying to get as high
as possible, and then land back in
the squat. It is high impact,
especially on your knees, so care is
needed when you are a beginner or
if you are suffering a knee injury.
 02/09/2020

5. KICK BOXING – Kickboxing is a

combination of karate and boxing
which is excellent for not only cardio
but also strength straining. You can use
some equipment, such as a punching
bag and exercise video, or you can do
it on your own if you already have
some skills. In addition to burning
around 100 calories per 10 minutes of
working out, you also can get rid of
your stress and aggression.

6. DANCING – Looking to have

some fun with your cardio workout
at home? Then put on some music
and do some dancing. Anything
that gets your heart pumping
exercises your cardiovascular
system, and certain dance moves
also help to build muscle.
 02/09/2020

Muscular Endurance

 ability of a given muscle to exert force, consistently and repetitively, over a period of time. It plays a big
role in almost every athletic endeavor. You might think of muscular endurance as stamina.

 Long-distance running is a sport that requires muscular endurance. During a race, a marathon runner’s
body performs the same movement and stride, over and over again. This requires their muscles to have
an advanced level of endurance to avoid injury or extreme fatigue.

 But you don’t need to train for a marathon to improve your muscular endurance. For the average
person, it can be as simple as doing pushups until failure. This means doing one movement repetitively,
with good form, until you can’t perform it anymore.

 And you don’t have to be an athlete to benefit from increasing your muscular endurance. As with other
types of exercise, muscular endurance training can increase your energy levels, help you sleep better,
and improve your overall health, as well as your mood.

Muscular Endurance at Home

Plank

Body Weight Squats

Lunges

Push-ups

Sit-ups
 02/09/2020

1. Plank
• To start, lie flat on your stomach (hips touching the ground) with your legs flat and upper body
propped up by your forearms.
• Tightening your lower back and shoulder muscles, raise your hips off the ground.
• Hold for as long as you can (aim for intervals of 30 to 45 seconds) and then relax. That
completes one repetition (rep).

Tips:
1. Perform 5 reps of your
longest hold possible.
2. At the end of the 5th
rep, your arms should
be quivering. This is a
good indication that
you’re pushing your
limits.

2. Body Weight Squats

• Start by standing upright with your feet
placed in a position slightly wider than
shoulder-width apart, and your toes
pointed straight ahead.
• Bend your legs and drop your buttocks
down to the height of your knees. Your
legs should form a 90-degree angle
when you’re at the bottom of the
movement.
• With your weight on your heels, push
yourself back upright, squeezing through
your gluteus (buttock muscles) on the
way up.
• Perform 5 sets of 25 repetitions. Adjust this
rep number if you feel you can do more
at the end of each set.
Tips:
1. Maintain good form by keeping your chest out and shoulders back. Don’t
let your torso become parallel with the ground.
2. Try a variation on this traditional squat by widening your stance and
pointing your toes outward. This move will target the inside of your thighs.
 02/09/2020

3. Lunges
• Stand upright with your feet
shoulder-width apart.
• With your right leg, take a large
step forward, then drop your
body down so that your back
leg touches the ground.
• Push down through your front
heel and stand back upright.
• Repeat the same motion with
your left leg.
• Perform 5 sets of 30 lunges (15
on each leg, per set).

Tip:
1. Resist the urge to drop your
torso. Keep your abdomen
upright.

4. Push-ups
• Start by lying flat on your
stomach.
• Push yourself off the ground into
a plank position. Hold your body
up with your toes and with your
hands (not your forearms, as with
the plank described above).
• Lower yourself back down, letting
your chest touch the ground.
• Promptly push down on your
palms and raise your body back
to a plank position.
• Perform 5 sets of 15 repetitions
(adjust as needed).

Tip:
1. If this movement is too
advanced for you, start with
your weight on your knees
instead of your toes.
 02/09/2020

5. Sit-ups
• Start by lying flat on your back,
with your legs bent and your feet
flat on the ground. Place your
hands beneath your neck, with
your elbows out to the sides.
• Clench your stomach muscles
and bring your torso up so that
it’s flush with your thighs. Resist
the urge to use momentum,
rather than your muscles, to bring
your body up.
• Guide your body down in a
controlled motion to maximize
your muscle use.
• Perform 5 sets of 25 repetitions.
Tip:
1. When doing sit-ups, use a
yoga mat to keep your
tailbone from rubbing
uncomfortably on the ground.

Flexibility

6 Benefits of Flexibility

 Stretching your body to become

more supple and flexible offers 1. Fewer Injuries
many physical benefits. Such
training allows for easier and 2. Less pain
deeper movements while
building strength and stability. 3. Improve posture and balance
Stretching your muscles and
joints also leads to greater range 4. Positive state of mind
of motion, improved balance,
and increased flexibility. 5. Greater strength

6. Improve physical performance

 02/09/2020

Poses for back flexibility

Intense side stretch

 This forward bend stretches
your spine, hips, and legs. It
also benefits your posture,
balance, and digestion.

Poses for back flexibility

Head to knee
 Suitable for all levels, this pose
helps improve flexibility in your
back, hips, and thighs. It also
increases blood flow in the
lower abdomen and can be a
great stress reliever.
 02/09/2020

Poses for core flexibility

Cat-Cow
 The fluidity of this pose works
well for improving mobility and
flexibility in your core, neck,
shoulders, and spine.

Poses for core flexibility

Bow Pose
 This intermediate level pose helps
stretch many of the muscles that
are used when sitting. It can help
increase flexibility in your core
muscles as well as the muscles in
your back, chest, gluteus, and legs.

 Avoid doing this pose if you have

pain or discomfort in your neck,
shoulders, or back.
 02/09/2020

Poses for hip flexibility

Low lunge
 Ideal for all levels, this pose
helps lengthen your spine,
open your hips, and build
muscle strength.

Poses for hip flexibility

Wide-angle seated forward

bend
 This forward bend can help open
up your hips and low back while
also boosting flexibility in your
hamstrings and calves.

 To go deeper into the pose, you

can sit on the edge of a cushion
or block to tilt your pelvis forward.
 02/09/2020

Poses for shoulder and neck flexibility

Cow Face Pose

 Appropriate for all levels, this
pose stretches your
shoulders, chest, and arms.

Poses for shoulder and neck flexibility

Plow Pose
 This intermediate level pose may
help alleviate tension in your neck,
shoulders, and spine.

 If you find it hard for your feet to

reach the floor, rest them on the
seat of a chair or a stack of
cushions. Avoid doing this pose if
you have any concerns with your
neck, digestion, or blood pressure.
 02/09/2020

Health Related Physical Components

Body Composition
 Is a method of describing what the body is made of which includes fat, protein,
minerals and body water.
 It helps to validate services like personal training, patient care, and corporate
wellness.

TABLE 1: Nutritional Status based on Asian American Diabetes Initiative

(AADI)
BMI Cutoff for Asians Comments

<18.5 Your weight is below healthy range. This can put you at risk for developing
many health problems. Talk to your healthcare provider about your ideal body
weight.
18.5 - 22.9 Your weight is within healthy range. Continue exercising and eating healthfully.

23 - 26.9 Your weight is above healthy range. Your risk for developing type 2 diabetes
and other chronic diseases are higher. Talk to your healthcare provider about
your ideal body weight and how to make healthy lifestyle changes.

Your weight is further above healthy range. It increases the risk for developing
≥27 many chronic diseases such as heart disease and type 2 diabetes, and
decreases overall quality of life. Talk to your healthcare provider about your
ideal body weight and how to make healthy lifestyle changes.

*Note: BMI may not apply to athletes who tend to have large muscle mass, elderly people, pregnant
women and children.
 02/09/2020

Job well done! Now,

maintain doing those
exercises REGULARLY and
surely you’ll be healthy.
#BeActiveBeHealthy
You can now proceed to lesson 2 ^_^
 08/09/2020

MOVEMENT ENHANCEMENT
LESSON 2 

INTRODUCTION!

You already know that benefits come when you prioritize physical
fitness. The trick is understanding what fitness is and how you can
go about achieving it. In this Lesson, you are going to execute
physical fitness assessments. These tests are conducted for you to
know your capabilities physically. Apparently, these assessments
are designed to monitor your physical fitness and health
conditions to ensure that schools provide you the necessary
support for both your academics and physical fitness needs.
 08/09/2020

Module 1-Lesson 2: Fitness

Evaluation

Learning Outcomes Now that you’ve read the

•Discover your current intended learning outcomes
physical fitness level through you are now ready to learn
specific health-related fitness the Lesson 2: Fitness
tests performed. Evaluation.
•Perform physical fitness tests
efficiently and coordinate Enjoy 
necessary movements each
specific test demands
•Accomplish and record
fitness testing results and
value its improvements

Have you been doing a

regular exercise? I hope
you did but now, It’s your
time to evaluate how
physically fit you are.
 08/09/2020

How to asses myself?

A. Cardiorespiratory Fitness
Evaluation
I-Mile Walk Test
Assessing your cardio fitness is
simple. The way to get better at
cardio is to do it on a regular
basis. Consistency is how you 3 – Minute Step Test
build endurance and fitness and
there are a variety of ways to
measure that, including:

I-Mile Walk Test

Estimate your level of

cardiorespiratory fitness based on
the amount of time it takes you to
complete 1 mile of brisk walking
and your exercise heart rate at the
end of your walk; age, gender and
body weight are also considered. A
fast time and a low heart
rate indicate a high level of
cardiorespiratory endurance.
 08/09/2020

3 – Minute Step Test

The rate which the pulse turns to

normal after exercise is also a good
measure of cardiorespiratory
capacity, heart rate remains lower
and recovers faster in people who
are more physically fit. For the step
test, you step continually at a
steady pace for three minutes and
then monitor your heart rate after
the activity.

How to asses myself?

B. Muscular Strength and Partial Sit-Ups Test

Endurance Evaluation
Two of the best exercises to
measure the endurance of your
abdominal and arm muscles are 90 degrees Push-Ups
partial sit-ups and arm extensions
(push-ups).
 08/09/2020

Partial Sit-Ups Test

The sit-up test is to measure the endurance of the abdominal and hip-flexor muscles.
The aim of this test is to perform as many sit-ups as you can in 30 seconds. This will test
your abdominal strength and muscular endurance.

90 degrees Push-Ups

The push-up fitness test (also called

the press-up test) measures upper
body strength and endurance.
There are many variations of the
push-up test, with differences in the
placement of the hands, how far to
dip, the duration of the test and the
method of counting the number of
completed push-ups.
 08/09/2020

How to asses myself?

C. Flexibility Evaluation Sit – and – Reach

There is no general test to measure
total body flexibility. This is due to
the makeup of the human body.
One reason to measure flexibility is
that flexibility is literally required for
efficient body movement.

Sit and Reach

It may be the most well-known

method of assessing lower body
flexibility. The subject sits on the floor
with legs extended and bends
forward from the waist very slowly
and as far as possible. A yardstick is
then used to measure the distance.
 08/09/2020

How to asses myself?

D. Body Composition
It may be the most well-known
method of assessing lower body
flexibility. The subject sits on the floor
with legs extended and bends
forward from the waist very slowly
and as far as possible. A yardstick is
then used to measure the distance.

So far so good! Now it’s

your time to assess
yourself. 