| Physical Fitness, Health & Wellness

Unit I: Introduction to Physical Fitness, Health & Wellness

1.0 Intended Learning Outcomes

a. Define Physical Activity and Exercise

b. Compare & Contrast Aerobic, Muscle-strengthening and Bone-strengthening
Physical Activities
c. Value physical activity and exercise by incorporating it into their daily lifestyle.

1.1 Introduction

What is your idea of fitness? How about wellness?

This module will discuss the fundamental of physical education literacy. It is
imperative for us to have a clear idea about fitness so that we can take good care of our life
not just today but in the long run. Bear in mind that physical fitness does not only mean being
physically fit but also the absence of illnesses and living a full and happy life. Hence, we
should be aware that there are other factors and components to ensure holistic physical
fitness.

Angela and Thea usually wake-up with the sound of an alarm clock.
Angela and Thea are sisters, both of them are in college taking Education
degree. One Monday morning they woke up late. They quickly grabbed
the breakfast and prepared for school. That day, they were running late
for their first period class at 7:00 am. Most of the time, they walk
to the school since it is just a few meters away. This time they have to run
because they are very late and their room is located at the fourth floor
building. The sisters noticed that they got very tired
when they arrived at the room.

Based on the above statement, what hypothesis can be made? Are they exercising regularly?
Are they physically inactive? What possible activities can you suggest to them?
In a report by World Health Organization (WHO) in 2008, physical inactivity is the
fourth leading risk factor for global mortality causing 6% of all deaths worldwide (high blood
pressure tobacco use and high blood sugar are the top three risk factors.) this 6 percent
translates to approximately3.2 million people deaths annually. Worse 60 percent of the
world’s population does not meet the recommended amount of physical activity. Therefore,
knowledge about physical education and literacy serves a foundation to maintaining a
healthy and balanced lifestyle.

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1.2 Topics/Discussion
1.2.1 Physical Fitness Literacy
"Physical literacy is the motivation, confidence, physical competence, knowledge, and
understanding to value and take responsibility for engagement in physical activities
for life." - The International Physical Literacy Association, May 2014
The Elements of Physical Literacy:
1. Motivation and Confidence (Affective)
Motivation and confidence refer to an individual’s enthusiasm for, enjoyment
of, and self-assurance in adopting physical activity as an integral part of life.

2. Physical Competence (Physical)

Physical competence refers to an individual’s ability to develop movement
skills and patterns, and the capacity to experience a variety of movement
intensities and durations. Enhanced physical competence enables an individual
to participate in a wide range of physical activities and settings.

3. Knowledge and Understanding (Cognitive)

Knowledge and understanding includes the ability to identify and express the
essential qualities that influence movement, understand the health benefits of
an active lifestyle, and appreciate appropriate safety features associated with
physical activity in a variety of settings and physical environments.

4. Engagement in Physical Activities for Life (Behavioral)

Engagement in physical activities for life refers to an individual taking personal
responsibility for physical literacy by freely choosing to be active on a regular
basis. This involves prioritizing and sustaining involvement in a range of
meaningful and personally challenging activities, as an integral part of one’s
lifestyle.

Let’s do this!
ESSAY: On a scale of 1-10 (1 is the lowest and 10 is the highest), at what level is
your physical literacy right now? Support your answer with explanation and
examples. Submit your work to jonas.fabillar@ssu.edu.ph using the rubric in this
module.
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C. M. D. Hamo-ay
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1.2.2 Basic Concepts and Definitions: Physical Activity and Exercise

Before we proceed, can you recall if what was your last physical activity? Or when was the last
time you’ve had exercise? Well, let’s find out!
Physical activity and exercise are most of the times used synonymously. They
are however not synonymous. Hence it will be helpful to have a full understanding of
both terms before proceeding further.
Physical activity is defined as bodily movements produced by the skeletal
muscles that lead to energy expenditure. It includes various activities such as doing
household chores and walking. In addition, physical activities can be classified into
four domains: occupational domestic transportation and leisure time.
1. Occupational- these are work related activities such as climbing the stairs or
lifting objects.

2. Domestic-these are activities done at home such as household chores and alike.

3. Transportation- these are activities for travelling or for commuting. Examples

of transportation related activities are walking and cycling.

4. Leisure time- these are activities for recreation. Examples of such activities are
sports exercise and hobbies and even excursion.
As you can see, there four classifications of physical activity, namely occupational, domestic,
transportation and leisure time. These activities, however, can differ from person to person.
Others may have more activities with regards to their work, while others like women may be
doing more activities at home, or to others it could be also be that they travel from time to time
whether walking, biking etcetera, or to young ones their activities are dominated by games and
leisure activities.
1.2.3 Basic Functions of Energy System

We get that energy from food, but not directly; the energy in our food needs to
be digested and broken down into nutrients before it reaches our blood cells and goes
to work.

Energy is made up of carbohydrates, proteins and fats which are broken down
during digestion to become glucose, amino acids and fatty acids respectively. These
are then absorbed into the blood cells where they become adenosine triphosphate
(ATP) our body’s fuel.

This fuel created from its three essential sources requires a trio of very different
energy systems to complete its journey and become the fuel we need to perform any
physical activity.

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1. Phosphagen System

The quickest, and most powerful source of energy for muscle movement. The
phosphagen system is a form of anaerobic metabolism. It uses creatine phosphate
to generate ATP (adenosine triphosphate, the chemical which provides energy for
all body processes). Unfortunately, it will support activity for only about 10
seconds, just enough time for top-class runners to complete a 100-meter sprint.
Although the phosphagen system produces only a little ATP, it generates energy
very quickly. This provides the maximal power needed for short bursts of activity,
such as when a sprinter explodes out of the blocks, or when a weight-lifter
performs a clean-and-jerk. Creatine phosphate is stored in muscle and its depletion
causes fatigue. Dietary supplements which increase creatine phosphate levels in
muscles may delay fatigue and improve the explosive power of sprinters and other
athletes.

2. Aerobic System

Aerobic means that the energy system needs oxygen to function. This means
that the aerobic energy system relies on the circulatory system (breathing in
oxygen) in order to create adenosine triphosphate (ATP) for energy use. It also uses
fats, glucose, carbohydrates and proteins.

ATP is a multifaceted organic chemical which provides energy in order to drive

many processes in living cells.

While the aerobic energy system can’t produce ATP at a very quick rate, it can
store a lot more than other energy systems. This enables athletes to exercise for
longer instead of harder.

The aerobic system can be divided into three processes:

1. Aerobic glycolysis (slow glycolysis) - During aerobic (slow) glycolysis, glycogen

is converted to glucose.

2. Krebs cycle (citric acid cycle) - During the Krebs cycle, acetyl coenzyme A is
broken down even more to create carbon dioxide and hydrogen.

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3. Electron transport chain - Hydrogen ions are carried to the electron transport
chain by carrier molecules. They are then transferred to carrier molecules
embedded in the electron transport chain where they undergo a series of
chemical reactions.
3. Anaerobic System

The anaerobic energy system (also called the lactic acid system) is the body’s
way of creating energy in the form of ATP quickly. Primarily using glucose as
fuel, this energy system powers the muscles anywhere from ten to thirty
seconds for intense efforts. The anaerobic system bypasses the use of oxygen to
create ATP quickly through glycolysis (see image 2). Even though this energy
system produces energy rapidly, because of anaerobic byproducts, it is limited
due to the excess byproducts.

The body has three primary ways of creating energy. These physiological
pathways are called energy systems.
1. Alactic Anaerobic system (short duration energy – 10 seconds)
2. Lactic Anaerobic Systems (medium short duration energy – 60-90 seconds)
3. Aerobic System (long term energy from oxygen breakdown- hours)

1. The word 'energy' is derived from ancient Greece 'energeia' that

describes a "state of being at work."

2. Food is a form of chemical energy.

3. 60 minutes of solar energy could power the Earth for a year.

4. Chocolate was first seen in bar form around 1910.

5. Apples give you more energy than coffee.

6. Pistachios are actually fruits.

7. Drinking enough water every day can help you lose weight.

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Assessment:

Identify the following activities as to Occupational, Domestic, Transportation and

Leisure.

1. Hiking – 11. Cooking -

2. Excursion – 12. Gardening -
3. Stenography – 13. Fruit Harvesting -
4. Caving – 14. Fetching Water -
5. Snorkeling – 15. Tug of war -
6. Cliff Diving – 16. Catch the Dragon’s Tail -
7. Camping – 17. Kayaking -
8. Driving – 18. Archiving -
9. Brisk Walking – 19. Push Cart -
10. Weight Training – 20. Boating –

21-30. Is it important to value physical activity even in the midst of the pandemic?
What are the activities that you can do at home or within the community? Explain
your answer.
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Criteria: Content 50%, Clarity of Idea 40%, Online Presence 10%

1.3 References

Cawan, K. (2016). Diwa Senior High School Series: Physical Education and Health. Diwa
Publishing Company.

http://www.who.int/dietphyphysical/factsheet_recommendations/en/

http://www.who.int/dietphysicalactivity/physical-activity- recommendations-18-
64years.pdf?au=1

http:/www.who.int/dietphysicalactivity/factsheet_olderadults?en

https://physicalliteracy.ca/physical-literacy/

1.4 Acknowledgment
The images, tables, figures and information contained in this module were taken
from the reference above.

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Disclaimer:
This module is not for commercial. This is only for educational purposes. Some technical
terminologies were not changed, but the author of this module ensures that all in-text citations
are in the reference section. Even photos are with in-text citations in respect to the intellectual
property of the original owner.

C. M. D. Hamo-ay