The Physical Fitness Program
It includes servings of foods from
Physical fitness is the primary specific objective
in physical education that considers a
combination of medical fitness (body
soundness) and dynamic fitness (capacity for
action). A physically fit person is free from
disease and can move and perform efficiently.
Neither good health nor physical proficiency
alone constitutes physical fitness, which
combines both qualities. Another factor is the
emotional factor. This factor is readily apparent
in an athletic contest, where performance
requires self-discipline, effective teamwork, and
the ability to remain calm under stress.
Physical fitness means the ability to carry one’s
workload without staggering and to participate
in recreation with ease and enjoyment and still
have a reservoir of endurance to meet the
emergencies of life. In other words, it is the
capability of the body systems carrying out their
daily activities satisfactory and still have enough
energy to enjoy the leisure and to meet
unforeseen emergencies. Physical fitness is a
condition whereby; the system of the body can
function at its optimal efficiency.
PART 1: THE FOOD GUIDE PYRAMID FOR A
HEALTHY LIFE
The Food Guide Pyramid will guide you on how
many recommended servings from each food
group daily.
There are six food groups in the Food Guide
Pyramid. The serving requirements of each
individual depends on age, sex, size, and activity
level. Each day, we need to eat at least the
lowest serving from each of the food groups.
To meet the daily requirements of vitamins,
minerals, protein, fiber, and carbohydrates of
an individual, we all need to eat a balanced diet
every day.
different food groups in the Food Guide
Pyramid.
This guide suggests that we consume:
 Food from fats, oil, and sweet group
sparingly.
 At least one glass a day of milk products
group.
 For meat, poultry, dry beans, eggs, and
nut groups there must be two servings
daily.
 For teenagers, at least 1 egg every day.
 For teenagers, three servings of food
from the vegetable group daily.
 Three servings of fruits daily.
The greatest number of serving is from bread,
cereal, rice, root crops, and noodles, which is a
minimum of 6 serving and a maximum of 8
servings.
For you to grow and develop to the fullest and
to improve your nutritional status, it is
important to follow healthy eating guidelines
such as:
 Eat a variety of foods daily.
 Maintain a healthy weight.
 Eat foods that are low in fat, saturated
fat, and cholesterol.
 To lower the risk of heart diseases,
avoid too much cholesterol in your diet.
 Consume milk, milk products, and other
calcium-rich foods, such as small fish &
dark green leafy vegetables daily.
 Eat plenty of vegetables, fruits, root
crops, and grain products.
 Use sugar in moderation. Eating too
many sweet foods contributes to tooth
decay.
  Eat clean and safe food, cook food in
edible/cooking oil.
 Use iodized salt but avoid excessive
intake of salty foods. Too much salt in
the diet may increase the risk of having
high blood pressure.
Remember, healthy eating will reduce your risk
of suffering from fatal diseases, such as cancer,
heart disease, stroke, and diabetes. Eating
healthy foods is important for proper growth
and development. It can also prevent health
problems, such as obesity, dental caries, iron
deficiency, and osteoporosis. Women are prone
to osteoporosis, so teenage girls should eat
enough foods rich in calcium. It will help build
strong bones to protect them from osteoporosis
later in life. Eating a wide variety of foods in
moderation daily is a good practice. Following
the Food Guide Pyramid and the Nutritional
guidelines for Filipinos will make it easier for
anyone to have a balanced, healthy diet daily.
 Two tablespoons (Tbsp.) is about Two
times the size of the tip of your thumb
(from the last crease).
 One tablespoon (Tbsp.) is about the size
of the tip of your thumb (from the last
crease).
 One teaspoon (tsp) is about the size of
the tip of your little finger (from the last
crease).
Daily Servings for a Teen’s Diet
The table below is a food guide for adolescents.
Adolescents can achieve their energy and
nutrient requirements by eating a variety of
foods daily. This guide may be used to ensure
variety in foods eaten.

How Many Servings Do You Need as an

Adolescent?

A serving is the size of food after it is cook. Do

you know that three ounces of cooked meat are
about the size of a deck of cards? 

The serving sizes below will guide you in

measuring the amount of food and liquid you
take daily.

 1-1/2 cups (12 ounces) of liquid is the

size of a soda-pop can.
 One cup (8 ounces) of food is the size of
a large handful.
 1/2 cup (4 ounces) of food is about half
of a large handful.
 One ounce of cheese is about the size
of a 1-inch cube.
FOOD GROUP SERVING SIZE NUMBER OF SERVING/DAILY

Breads / · 2 slices bread 5 to 10

Starches: · 1/2 cup cooked cereal, pasta, potatoes, or rice Serving/s
· 1 ounce or 3/4 cup dry cereal
· 4 pcs. pan de sal
· 1 small size root crop
· 1 pack instant noodle

Fruits · 1/2 cup canned fruit or fruit juice 2 to 3

· 1-piece fresh fruit, such as an apple, orange, banana Serving/s
· 15 to 20 grapes
· 1-1/2 cups fresh melon

Meat /Meats · 1/2 cup cottage cheese 3 to 5

Substitute · 3/4 to 1 cup cooked dried beans or legumes Serving/s
· 1 egg
· 1 ounce low-fat or regular cheese
· 2 to 3 ounces’ meat, fish, or poultry
· 2 to 3 Tbsps. peanut butter
· 1/2 cup nuts

Milk or Yogurt 1 cup low-fat milk or yogurt 4 to 5

· one ounce of cheese serving
· 1/2 cup of cottage cheese

Vegetables · 1/2 cup cooked or 1 cup raw vegetable 2 to 3 servings

· 2 cups salad greens
· 1 cup vegetable or tomato juice

Fats · 10 peanuts 2 to 4 Serving s

· 2 Tbsps. cream cheese, avocado, or low-calorie
salad dressing
· 1 tsp oil, margarine,
mayonnaise, or butter
· 1 Tbsp. salad dressing

Sweets and Desserts · 1/8 of a pie 1 to 3 Serving/s per week

· 1/2 cup ice cream
· 3-inch pastry
· 1/2 cup pudding,
· 2 small cookies.
Too much sweets and dessert can aggravate skin
problems, like
pimples.

Water and Beverages 6-8 (240 ml each)

PART 2: Physical Fitness
Physical fitness is a personal responsibility. Few
individuals other than athletes and military
personnel are required to participate in
organized fitness programs. Most people are
physically unfit simply because they do not get
enough exercises and others try to stay fit with
only light, infrequent activity.
Importance of Physical Fitness
Physical activity and exercise are basic needs for
everyone. Children, adolescents, and adults of
all ages need regular physical activity.
Physical activity promotes good health and will
let you stay active throughout all stages of your
life regardless of your body type or Body Mass
Index (BMI).
Now what is a BMI?
 Body Mass Index (BMI) is a person’s
weight in kilograms divided by the
square of height in meters. A high BMI
can be an indicator of high body
fatness. BMI can be used to screen for
weight categories that may lead to
health problems but it is not diagnostic
of the body fatness or health of an
individual.
How can you compute your BMI?
 Body Mass Index is a simple calculation
using a person’s height and weight. The
formula is BMI = kg/m2where kg is a
person’s weight in kilograms and m2 is
their height in meters squared.
Step 1: Weigh first your kilograms
Step 2: Determine your Height and convert it
into meters
Step 3: Using the blank table compute your
BMI.
Step 4: Classify your BMI
Proceed to the activity sheet to compute your
BMI before moving to the next section
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. Here are a few benefits of
regular physical activity that demonstrate the
importance of physical fitness
Through regular exercises, physical fitness helps
the individual:
 In the proper growth of young bones
and muscles
 Improve the ability to avoid and recover
from illnesses and accidents
 Improve posture and appearance by
strengthening muscles that support the
body
 Minimize stress response
 Maintain proper body weight and
prevent heart ailment
 Improve organic functions
  Delay the aging process and helps you
feel good and younger as a human
being
 Experience joy of participation in any
recreational or sports activities
THE COMPONENTS OF PHYSICAL FITNESS
The Components of Physical Fitness may be
thought in two different forms. It can be a
health related or skill related.
HEALTH RELATED
1. Cardio-Respiratory Endurance
   The heart and lungs can function efficiently
and effectively over a prolonged time.
 Example: Run in place for a prolonged time and
then breathe. That way you can see the
cardiorespiratory endurance. Record how many
seconds have you accomplished your
endurance.
2. Muscular Strength
Ability to continue selected muscle group
movements or a prolonged period of time.
Example: Lay your body down on the floor and
then demonstrate at least 5 push-ups that’s an
example of muscular strength. Record the push
ups you have demonstrated.
3. Flexibility   
    The Functional capacity of a joint to move
through a normal range of motion. The
muscular system is also involved.
Example: Sit on an open area, widely open your
both feet as much as you can, then bend your
upper extremities in between your legs and
then reach as much as you can.  Record how
many seconds had you accomplished your
flexibility.
4. Body Composition
One of the newest attributes in physical fitness
components. It refers to the relative
distribution of lean and fat body tissues.
Example: Somehow after applying the different
components of Health-related physical fitness
components, there can be changes in your
physical appearance, but it will not appear in a
shortened time. It will take some time to see
the changes in your body. Get a tape measure
and determine your waist line.
SKILL RELATED
1.  Balance
  It involves vision, reflexes, and the skeletal and
muscular system which, provides the
maintenance of equilibrium.
  Find an open place then stand with only one
foot. Record the time you had to consume while
standing.
2. Coordination
It is the ability to integrate the senses with
muscles so as to produce accurate, smooth, and
harmonious body movement.
    Go into an open space where you can jog.
Start jogging while swinging your arms like the
wings of a butterfly. Observe that two parts of
your body are moving in different directions.
That is an example of Body coordination. The
activity used only for two body parts, but it is
your discretion how many parts of your body
can move at the same time and also moves in
different directions.    find a basketball ball where you can tackle with
   3. Agility
     It is the capacity to change the direction of
the body quickly and effectively.
muscles and the speed contraction of your
hand.
6. Reaction Time
The time required to respond or initiate a
movement as a result of a given stimulus.
     Example: Find a partner where you can play,
him/her to seize the ball, set a target time to
have the ball, record the time you had used
seizing the ball.

   Stand in an open area, open both your feet

where you can move freely, hop side to side
while moving your                        hands upward  
and downward as quickly as possible. Record
 
your time of agility.

4. Speed

Ability to move one’s body from one point to

another in the shortest possible time.

     Find a room where you can run freely. Stand  

with one wall, set a timer to determine how fast
you will reach the other wall.  Firmly do
a running position, then run until you reach the
other wall. That’s an example of Agility.

5. Power
 
            Power is sometimes confused with
strength. Speed contraction is the ingredient,  
which is when combined with thestrength, it
provides an explosive type of movement.

 Find a safe area. Position yourself, imagine an

imaginary punching bag where you can punch.
Punch at least three times and record the time
interval of every punch that you are hitting.
Punching is the best example of power because
you are applying two aspects, the force of your