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P.E Week 2 (All G11)
P.E Week 2 (All G11)
P.E Week 2 (All G11)
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Module Content:
Lesson 2: EXERCISE FOR FITNESS
LEARNING OUTCOME/COMPETENCIES
Explains how to optimize the energy systems for safe and improved
performance
Self-assesses health related fitness status, barriers to PA participation and
one’s diet
Realizes one potential for health and fitness related career oppurtunities
LESSON 2
CONTENT
PHYSICAL ACTIVITY- involves any bodily movement caused by muscular contractions that result
in the expenditure of energy.
EXERCISE- any planned program of physical activities usually designed to improved physical
fitness level.
PHYSICAL FITNESS- 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.
1. Aerobic capacity- ability of the heart , lungs and blood vessels to supply oxygen and nutrients to
the body.
2. Muscular strength- ability of the muscle to generate the greatest force.
3. Muscular endurance- ability of the muscle to resist fatigue when performing multiple
repetitions of a submaximal load.
4. Flexibility – ability to move a joint without pain over its entire range of motion .
5. Body composition- refers to the total make up of the body using the concept of two component
model . the lean body mass and body fat.
TYPES OF EXERCISES
1. Aerobic exercise- involves large muscle groups that perform rhythmic and continuous
improvement for a prolonged period of time in order to improve aerobic capacity.
2. Resistance exercise- require muscle to contract against and external load in order to improve
muscular strength , muscular endurance and bone strength.
3. Stretching exercise- increases elasticity of muscles and tendons surrounding the joint in order to
improve flexibility.
TRANSTHEORETICAL MODEL
1. Pre contemplation stage- the individual does not recognize the presence of an unhealthy habit
and the importance of changing the behavior.
2. Contemplation stage- the individual becomes dedicated to the idea of adopting a positive
behavior.
3. Preparation stage- the individual is convinced to make the change he starts to prepare for the
actual date and time to start a new behavior.
4. Action stage-the day the individual initiates the new behavior
5. Maintenance stage- the individual has consistently practiced the new behavior for more than 6
months.
1. Lack of time
2. Tiredness
3. Don’t know how
4. Lack of money
5. Lack of support
6. Not motivated
7. Not will powered
8. Discouraged
ACTIVITY 1.
In a ½ sheet of paper, give at least 5 positive effects of being physically active and 5 negative
effects of being physically inactive individual.
ACTIVITY 2.