COLLEGE OF SCIENCE AND TECHNOLOGY

Cagamutan Norte, Leganes, Iloilo -5003

Tel. # (033) 396-2291 ; Fax : (033) 5248081
Email Address : svcst_leganes@yahoo.com

COO – FORM 12

SUBJECT TITLE: PHYSICAL FITNESS AND RECREATIONAL ACTIVITIES

INSTRUCTOR: CHOLIN TOLONES PUDADERA
SUBJECT CODE: PE1

PRELIM MODULE

Topic 1: Introduction to Physical Education

LEARNING OBJECTIVES:
At the end of this topic, the students are expected to:
1. Know the great emphasis of PE as a program of activities in a school curriculum;
2. Define and understand the meaning of Physical Education;
3. Discuss the historical foundation of PE and Olympics;
4. Show appreciation by attending and participating class discussion.

NOTES:

1.1. The Nature and Meaning of Physical Education

To define physical education, we need to say that it is an educational process that aims to
improve human development and performance through physical activity. It tends to take
place at school through formal lessons, but it also includes informal activity such as play.

Different sporting activities can and do contribute to this learning process, and the learning
process enables participation in sports. The focus, however, is on the child and his or her
development of physical competence rather than the activity.

On an individual level, physical education is an agent for health and wellness that can promote
personal responsibility and control for active lifestyles. However, equally as important,
physical education focuses students' attention on understanding the problems of the social
environment that may inhibit them and others from pursuing active lifestyles.

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Physical education contributes to individual wellness through the innate 'experience of the
moment' and is reinforced on a daily basis through the knowledge, skills, and feelings of
enhanced self-esteem and wellness that develop over time.

What is Physical Education?

 Instruction in the development and care of the body ranging from simple callisthenic
exercises to a course of study providing training in hygiene, gymnastics, and the
performance and management of athletic games.
 Systematic instruction in sports, exercises, and hygiene given as part of a school or
college program.
Physical education is a process of learning, the context being mainly physical. The
purpose of this process is to develop specific knowledge, skills, and understanding and
to promote physical competence.
 Physical education has a holistic view within a societal context that identifies the
interdependence of personal health with societal health and environmental health.

1.2. Historical back ground of physical education

Historical Foundation of Physical Education

Physical Education started in just about 1820 when schools focused on gymnastics, hygiene
training and care and development of the human body. By the year 1950, over 400 institutes
had introduced majors in physical education. The Young Men's Christian Association launched
its very first chapter in 1851 and focused on physical activities. Colleges were encouraged to
focus on intramural sports particularly track, field and football. But physical education became
a formal requirement following the civil war when many states opted to pass laws that
required schools to incorporate a substantial physical education component into their
curriculums. But it was not till 1970 that an amendment was made to the Federal Education
Act that allowed women from high school and college to compete in athletic competitions.
Sex-based discrimination was completely outlawed from government funded programs at this
point.

Physical Education in College

College athletics received a major stimulus when a National Collegiate Athletic Association
was created in the early twentieth centuries. There was a rise in popularity of sports within
colleges and universities and funding greatly increased. Colleges took great pride in their
athletic programs and sports scholarships became a norm. There was also a surge in people
who enrolled in sports education programs to meet the growing demand for professionals in
the field.

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Decline of Physical Education

But this is not meant to imply that the history of physical education has been all rosy. Late in
the twentieth century there was certainly a decline in the commitment to physical education.
The growing offering of extra subjects and electives in schools means that the shift was
focusing away from physical education and towards academics. The country also faced a
recession around 1970 and 1980 and the dearth of government funding means that physical
education programs were often the first to be cut from schools and universities.

The Modern Age

But recent awareness of the need for balanced curriculums particularly given the national
concern over the state of obesity and children's attention towards non-physical activities like
video games has brought physical education back in the spotlight. The government has re-
signaled its commitment to physical education by making it mandatory in public schools in
early classes. But it remains an elective at the high school level. One of the most interesting
developments in the history of physical education has been how the definition of physical
education has evolved. While it only encompassed traditional sports in the beginning, it now
includes several less physical activities such as yoga and meditation which are considered
critical to helping students develop a sense of control in such a stressful age.

The Historical Development of Physical Education in the Philippines

In contemporary history, physical education in the Philippines developed into the Bureau of
Physical Education and School Sports. The nation's Executive Order No. 81 series of 1999
then integrated BPESS into the Philippine Sports Commission, which has since assumed
BPESS's departmental roles.
Before the foundation of either BPESS or PSC, the development of physical education in the
Philippines was conducted by one of three staff bureaus within its Department of Education,
Culture, and Sports. Referred to as DECS, the department began as the Ministry of Education,
Culture, and Sports under the country's Education Act of 1982. Sports organizations in the
early 20th century were cultivated alongside educational programs that were simultaneously
sponsored by the government, including the Philippine Amateur Athletic Federation and the
Department of Public Instruction.
Passed in 1990, the Republic Act 6847 came to be known the Philippine Sports Commission
Act upon its creation as a primary governmental sporting institution, and it continues to
function with the Department of Education through collaborating in nationally accredited
physical education programs. The Department of Education and the Philippine Sports
Commission additionally cooperate in hosting annual sporting events such as the Paralong
Pambansa, in which student athletes participate from around the nation.

1.3. Legal Basis of Physical Education

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  Article 1 of theInternational Charter of Physial Education and Sport, UNESCO states
that “The practice of Physical Education and Sports is a Fundamental right for all”
 Article XIV, section 19, 1986 Constitution of Republic of the Philippines

“The state shall promote Physical Education and encourage sports programs league
competitions as training to foster self- discipline, teamwork, and excellence for the
development of a healthy and alert citizenry”

1.4. History of Olympics

The Olympic Games is an international sports festival that began in ancient Greece. The
original Greek games were staged every fourth year for several hundred years, until they
were abolished in the early Christian era. The revival of the Olympic Games took place in
1896, and since then they have been staged every fourth year, except during World War I
and World War II (1916, 1940, 1944).
Perhaps the basic difference between the ancient and modern Olympics is that the former
was the ancient Greeks' way of saluting their gods, whereas the modern Games are a manner
of saluting the athletic talents of citizens of all nations. The original Olympics featured
competition in music, oratory, and theater performances as well. The modern Games have a
more expansive athletic agenda, and for 2 and a half weeks they are supposed to replace the
rancor of international conflict with friendly competition. In recent times, however, that lofty
ideal has not always been attained.

The Ancient Olympics

The earliest reliable date that recorded history gives for the first Olympics is 776 B.C.,
although virtually all historians presume that the Games began well before then.
It is certain that during the midsummer of 776 B.C. a festival was held at Olympia on the
highly civilized eastern coast of the Peloponnesian peninsula. That festival remained a
regularly scheduled event, taking place during the pre-Christian golden age of Greece. As a
testimony to the religious nature of the Games (which were held in honor of Zeus, the most
important god in the ancient Greek pantheon), all wars would cease during the contests.
According to the earliest records, only one athletic event was held in the ancient Olympics —
a footrace of about 183 m (200 yd.), or the length of the stadium. A cook, Coroibus of Elis,
was the first recorded winner. The first few Olympics had only local appeal and were limited
to one race on one day; only men were allowed to compete or attend. A second race — twice
the length of the stadium — was added in the 14th Olympics, and a still longer race was added
to the next competition, four years later.
When the powerful, warlike Spartans began to compete, they influenced the agenda. The 18th
Olympiad included wrestling and a pentathlon consisting of running, jumping, spear throwing
(the javelin), discus throwing, and wrestling. Boxing was added at the 23rd Olympiad, and
the Games continued to expand, with the addition of chariot racing and other sports. In the
37th Olympiad (632 B.C.) the format was extended to five days of competition.

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The growth of the Games fostered "professionalism" among the competitors, and the Olympic
ideals waned as royalty began to compete for personal gain, particularly in the chariot events.
Human beings were being glorified as well as the gods; many winners erected statues to deify
themselves. In A.D. 394 the Games were officially ended by the Roman emperor Theodosius
I, who felt that they had pagan connotations.

The Modern Olympics

The revival of the Olympic Games in 1896, unlike the original Games, has a clear, concise
history. Pierre de Coubertin (1863–1937), a young French nobleman, felt that he could
institute an educational program in France that approximated the ancient Greek notion of a
balanced development of mind and body. The Greeks themselves had tried to revive the
Olympics by holding local athletic games in Athens during the 1800s, but without lasting
success. It was Baron de Coubertin's determination and organizational genius, however that
gave impetus to the modern Olympic movement. In 1892 he addressed a meeting of the
Union des Sports Athlantiques in Paris. Despite meager response he persisted, and an
international sports congress eventually convened on June 16, 1894. With delegates from
Belgium, England, France, Greece, Italy, Russia, Spain, Sweden, and the United States in
attendance, he advocated the revival of the Olympic Games. He found ready and unanimous
support from the nine countries. De Coubertin had initially planned to hold the Olympic Games
in France, but the representatives convinced him that Greece was the appropriate country to
host the first modern Olympics. The council did agree that the Olympics would move every
four years to other great cities of the world.
Thirteen countries competed at the Athens Games in 1896. Nine sports were on the agenda:
cycling, fencing, gymnastics, lawn tennis, shooting, swimming, track and field, weight lifting,
and wrestling. The 14-man U.S. team dominated the track and field events, taking first place
in 9 of the 12 events. The Games were a success, and a second Olympiad, to be held in
France, was scheduled. Olympic Games were held in 1900 and 1904, and by 1908 the number
of competitors more than quadrupled the number at Athens — from 311 to 2,082.
Beginning in 1924, a Winter Olympics was included — to be held at a separate cold-weather
sports site in the same year as the Summer Games — the first held at Chamonix, France. In
1980 about 1,600 athletes from 38 nations competed at Lake Placid, N.Y., in a program that
included Alpine and Nordic skiing, biathlon, ice hockey, figure skating and speed skating,
bobsled, and luge.
But the Summer Games, with its wide array of events, are still the focal point of the modern
Olympics. Among the standard events are basketball, boxing, canoeing and kayaking, cycling,
equestrian arts, fencing, field hockey, gymnastics, modern pentathlon, rowing, shooting,
soccer, swimming and diving, tennis, track and field, volleyball, water polo, weight lifting,
wrestling (freestyle and Greco-Roman), and yachting. New sports are added to the roster at
every Olympic Games; among the more prominent are baseball, martial arts, and most
recently triathlon, which was first contested at the 2000 Games. The Games are governed by
the International Olympic Committee (IOC), whose headquarters is in Lausanne, Switzerland.

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The summer and Winter Games were traditionally held in the same year, but because of the
increasing size of both Olympics, the Winter Games were shifted to a different schedule after
1992. They were held in Lillehammer, Norway in 1994, in Nagano, Japan in 1998, in Salt Lake
City, Utah in 2002, in Turin, Italy in 2006, and in 2010, Vancouver, British Columbia, Canada.

The five Olympic rings represents the five continents involved in the Olympics and were
designed in 1913, adopted in 1914 and debuted at the Games. They stood for five regions
that participated at Antwerp, 1920.

Exercises:

1. What is Physical Education?

2. Why the history of physical Education is important?
3. What is the importance of Olympic Games?
4. Make your own definition of Physical Education.
5. How important is physical education to the success of a person?
6. Described your PE class in your senior high school years.
7. Tell me your expectation from this course.
8. Draw a diagram showing the brief historical foundation of Physical Education.

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 END OF TOPIC 1

TOPIC 2: CONCEPT OF PHYSICAL EDUCATION

LEARNING OBJECTIVES:
At the end of this topic, the students are expected to:
1. Know the great emphasis of PE as a program of activities in a school curriculum;
2. identify the essential elements of PE;
3. understand the general aims, objectives and benefits of PE;
4. Show appreciation by attending and participating class discussion.

NOTES:

2.1. GENERAL OBJECTIVES OF PHYSICAL EDUCATION

PHYSICAL EDUCATION is the integral part of school curriculum that aims to develop
the physical, mental, social, emotional and spiritual aspects of an individual;
through well selected physical activities that will help students attain and maintain their
well-balanced life.

Aims of Physical Education

In doing the most basic function of physical education is to ensure physical fitness. Three
important aspects of the persons are also developed and these are Psychomotor, cognitive
and affective.

2.2. DOMAINS OF PHYSICAL EDUCATION

A. Psychomotor

It is the basic function of physical education, to build up physical strength of the person. It
develops organic system of the human body whose outcome is power to resist fatigue. It
trains the body to sustain hardship.
Particularly, physical fitness offers the following development in the human psychomotor:
1. Cardio-respiratory Endurance – Swimming, running and other form of exercises are
the basic components of physical education. These physical activities freely allows the

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 oxygen and nutrients to travel into the tissues thus remove the waste in the body.
Constant performance of the exercises washes away the toxins.
2. Muscular Strength and Endurance – Physical fitness provides ability of the muscles
to exert and sustain force against weight or other forms of resistance. It is well
demonstrated in the muscular strength of a person who used weight lifting. Aside from
the strength, muscles could sustain heavy objects in a long period of time.
3. Flexibility – Constant practice of sit and reach provides trainings on flexibility of the
legs. These result to ability of the muscles’ extreme reach.
4. Body Composition – This refers to the matching of the lean mass and fat mass as
components of the body. It develops proportions of the body.

Along with these enumerated improvements of the body, physical fitness also assumes
development in speed, the components of physical fitness that means the capability to hold
a continuous movement in a short period of time. The short period of time maybe explained
in 100-m sprint finished in a short period. Agility, the ability to change position in a flash of a
second; balance, a skill under physical fitness that refers to the maintenance of stability while
in static or stationary coordinated movements, the skill to see and hear at the same time
while the body is moving or performing a task; power, the combination of speed and strength
to perform challenging activity as in punch of a boxer, and reaction time, response to the
stimulus to move, from the beginning of the movement up to the end.

B. Cognitive

It is about the intellectual capabilities of the persons; particularly physical education which
develops the students’ knowledge to solve problems; it provides understanding of the rules.
As students, they learn how to follow the basic standard in sports. Strategies to outdo the
opponent are also training to solve problem in life. It is about physical movements so that
students could practice to analyze the underlying movements in a movement.

C. Affective

Generally, it is the aim of education to develop the emotional skills of the students.
Specifically, this aim is fulfilled in the physical education course. It involves games usually
played in a team which eventually develops the students’ sportsmanship. Since students play
as a team, this develops the sense of belonging, cognition of the strength of others; it
develops respects and finally love. Physical education develops leadership, cooperation,
discipline, self-control and Honesty.

1.5. Importance of Physical Education

The importance of physical education and physical activity in our society is encouraged by a
number of guiding principles entrenched in active living such as:

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  Promotes a way of life in which physical activity is valued, enjoyed, and integrated into
daily life.
 Promotes the principle of individual choice by responding to learners' individual needs,
interests, and circumstances.
 Provides a unique contribution to lifelong development of all learners, enhancing their
physical, cognitive, social, emotional, and spiritual well-being.
 Facilitates learning processes, which encourage critical thinking, thereby affecting the
learners' personal wellness and the well-being of society.
 Nurtures individual self-reflection and consciousness, which preserves human rights
and the development of supportive and sustainable environments.

Benefits of Physical Education

Technologically driven games make the young people physically inactive. This situation makes
physical education very important in school. One could notice that indigenous games that
require physical agility and mental alertness are gone. Children now congregate in the internet
cafes playing video games.

 For proper growth and development, exercise required in the physical education
classes are necessary. It is the basic purpose in including P.E. as a required course
even in the basic education namely; elementary and secondary.
 For good health and physical fitness, physical education is still very important. There
is no doctor who would not prescribe regular exercises to patient with advanced or
developing physical problem.
 Physical education helps person prevents from acquiring various sickness and
diseases.
 Physical education provides information about the person’s physical condition.
 Physical education does not only train the students in sports. It teaches them to
internalize the value of sports and its related benefits. Even outside school, in the
students’ later life, they could do physical exercises by themselves.
 Aside from physical development, it teaches students the value of sportsmanship,
behavioral and emotional related controls.
 Physical education basically aims to develop physical fitness and maintain it.
 Physical education provides Students Avenue to develop aesthetic inclination like
dancing. It teaches students to be graceful in movements which after all, the basic
requirement to illustrate beauty of dance.
 Physical education is also a form of releasing anger, tension or frustration. In
psychology there is a term “defense mechanism”. An angry man punches any object
rather than the person who is the source of his anger. In such a case punching bag
and other item in the gymnasium could be a good form of defense mechanism.

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Exercises:

1. Why physical education is important in your life?

2. How physical education affects our daily life?
3. How important physical education in the psychomotor development of a person?
4. How important physical education in the cognitive development of a person?
5. How important physical education in the affective development of a person?

END OF TOPIC 2

TOPIC 3: INTRODUCTION FOR PHYSICAL FITNESS

LEARNING OBJECTIVES:
At the end of this topic, the students are expected to:

1. To know the components of performance related fitness;

2. identify the categories pf Physical Fitness;
3. understand the aims of Physical Fitness;
4. discuss the role of exercises;
5. Show appreciation by attending and participating class discussion.

NOTES:

3.1. Physical fitness

 The ability of an individual to function, to tolerate stress in any form and to perform
daily tasks successfully.
 The capability of the heart, blood vessels, lungs and muscles to function at optimal
efficiency, the level of health needed for the enthusiastic and pleasurable participation
in daily tasks.
 A state of physical well-being that contribute in performing daily activities with vigor
or minimal risks of health problems related to lack of experience and providing fitness
base for participation in a variety of physical activities.
 The ability to demonstrate vigorous action that includes strength and agility.
 Refers to the physical and maybe called physical fitness, organic fitness or
physiological fitness
 Based on the foregoing definition, physical fitness is the ability to work with full energy
without stress.

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3.2. GAINS FROM DAILY EXERCISES
What is Exercise?

Exercise is physical activity that is planned, structured and repetitive for the purpose of
conditioning any part of the body used to improve health and maintain fitness. Generally you
work up a sweat, breath heavy and increase your heart rate during exercise.

The Role of Exercise

 Important not only to the body but also to mental health
 Helps fight stress, improves quality of sleep by night and exercise one’s energy
level by day.
 Gentler, and more enjoyable way to fitness, new age “train but don’t strain” makes
a lot of sense means learning the correct methods of performing the movement
in different types of exercise.
 Correct position of the body places strain on the muscles of the body resulting to
better performance of a person.

How safe is it to Exercise?

Most people, proper exercise presents no danger to health but remember only a physician is
qualified to interpret risk and to decide whether or not exercise is safe for you.

 Abnormal heart action heart-beat must be regular- should watch for fluttering,
jumping or sudden pounding sensations in the chest or throat. Check your heart-beat
every now and then and watch for sudden increase and decrease in the heart rate.
 Chest Pain- the chest cavity is the main area to watch but similar pain the throat, jaw
or let arm can indicate the same serious problem. Chest pain not always felt during
exercise but may occur anytime.
 Dizziness- this symptoms indicates insufficient blood flow to the brain, and especially
serious during exercise.

Benefits of Exercise
 Regular exercise burns off energy by assisting weight control or reduction.
 It also help improved blood circulation, muscle tone, and efficiency of heart and lungs.
 It also help one to relax, cope and stress and promotes sound sleep.
 Enhances psychological well-being, improves self-esteem and maintains motivation.
 Reduces the risk of heart disease, diabetes, and high blood pressure.

Important Reminders about Exercise

 Medical clearance should be obtained before starting on exercise for those above 40
years as well as those below 40 years with known risks factors that should compromise
health.

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  Wear comfortable clothing to prevent dehydration and use sturdy and comfortable
shoes.
 Exercise sessions should begin and end with flexibility stretching

Aerobics exercise should be performed:

 For physical fitness- at least 5 times per week at least 45 to 60 minutes.
 For healthy maintenance- at least 3 times per week with minimum of 20-30 minutes.
 Include more physical activities into daily routines.
 Do indoor exercise during rainy season.
 Exercise regimen must be into the individual life style.
 Exercise regimen must be safe, fun and enjoyable.
 Drink plenty of water before, during and after exercise.

3.3. Components of Physical Fitness

 Health Related Physical Fitness
 Skills or Performance Related Physical Fitness

Health Related Physical Fitness

Health-related physical fitness is defined as “those aspects of physiological and psychological

functioning are believed to offer some protection against generative-type diseases such as
coronary heart disease, obesity and various “musculoskeletal disorders”.
Physical characteristics that continue health-related fitness consists of cardiovascular
endurance, muscular strength, muscular endurance, flexibility and body composition.

1. Cardiorespiratory or aerobics endurance- the ability to do moderately strenuous

activity over a period of time. It reflects how well your heart and lungs work together to
supply oxygen to your body during exertion and exercise.
2. Muscular Strength – refers to the amount of force a muscle or muscle group can exert,
also known as isometric strength.
3. Muscular endurance- the capacity to exert repetitive muscular force. Endurance of
skeletal muscles of the trunk helps maintain correct posture and prevents such problems
as low back pain.
4. Flexibility- the full range movements of a joint, is important to prevent possible injury
to ligaments and tendons.
5. Body composition – refers to the amount of lean versus fat tissues in the body.
Proportion of fat in the body compared to your bone and muscles

Skills or Performance Related Physical Fitness

The ability of the neuromuscular system to perform specific tasks. Though not essential for
health, it is necessary for the execution of sports skills.

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 1. Speed – refers to the velocity or the ability to perform a movement in the shortest
amount of time.
2. Power – refers to work divided by time; the faster the completion of work the greater
the power.
3. Balance or Equilibrium – refers to the ability to maintain a desired position either
statistically and dynamically.
4. Coordination – the ability to integrate the body parts to produce smooth fluid motion.
5. Agility – the ability to rapidly change the direction while maintaining dynamic balance.
4. Reaction Time – represents the time that it takes to respond physically to given
stimulus. It is usually measured in fractions of a second.

3.4. Values and Importance of Physical Fitness

 Reduce the risk of premature death

 Reduce the risk of developing and/or dying from heart disease
 Reduce high blood pressure of the risks of developing high blood pressure
 Reduce high cholesterol or the risk of developing high cholesterol
 Reduce the risk of developing colon cancer and breast cancer
 Reduce the risk of diabetes
 Reduce or maintain body weight or body fat
 Build and maintain healthy muscles, bones and joints
 Reduce depression and anxiety
 Improve psychological well-being
 Enhanced work, reaction and sport performance

Exercises:
1. What are the benefits of physical fitness essay?
2. What is the importance of physical fitness?
3. Differentiate health related components from skills related components of physical
fitness.
4. What person’s needed most? Strength or power?
5. Discuss the importance of physical fitness in our daily living.

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 END OF TOPIC 3

TOPIC 4: WELLNESS AND PHYSICAL FITNESS TEST

LEARNING OBJECTIVES:
At the end of this topic, the students are expected to:
1. Define and understand wellness;
2. Identify and understand the dimension of Physical education;
3. Enumerate and understand the types and significance of wellness;
4. Show appreciation by attending and participating class discussion.

NOTES:

4.1. Definition of wellness

 Wellness is the act of practicing healthy habits on a daily basis to attain better
physical and mental health outcomes, so that instead of just surviving, you’re
thriving.

 To understand the significance of wellness, it’s important to understand how

it's linked to health. According to the World Health Organization (WHO), health
is defined as being “a state of complete physical, mental and social well-being
and not merely the absence of disease or infirmity.”

 Several key areas of your lifestyle are considered dimensions of overall

Wellness. They include: social connectedness, exercise, nutrition, sleep and
mindfulness. Each one has an impact on your physical and mental health. By
making simple and healthy choices on a daily basis, you will be well on your

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 way towards reducing stress, having positive social interactions and achieving
optimal wellness.

4.2. Dimension of Wellness

Start with small changes within each dimension and take it one day at a time – you
don’t have to run a marathon or go on a restrictive diet to implement wellness into
your everyday life! We've listed a few examples for each dimension:

Social ConnectednessConnecting with friends or

loved ones is a great way to help improve your
physical and mental health. Take 10 minutes out of
your day to call someone you’ve been thinking about.
This is a great way to connect and catch up with the
people that matter the most to you.

Exercise Even 20 or 30 minutes of daily exercise can

have a positive impact on your overall sense of well-
being and help improve your mood. Don’t know
where to start? Try a brisk walk on your lunch break
or opt for the stairs instead of the elevator when you
can.

Nutrition By adding
wholesome
ingredients to your plate, you’ll be taking steps towards
becoming a healthier you. Some food for thought: pack an
apple and some raw veggies in your bag to keep as a handy
snack. This may help you avoid vending machines or fast food
when you’re on the go.

SleepConsider your sleep hygiene. Avoid caffeine after 12pm,

include quiet and calm activities before going to bed, and
wake up at the same time every day – these are simple ways
you can begin your journey towards becoming a successful
sleeper.

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MindfulnessDid you know that practicing mindfulness is
good for the body and mind, helps with focus and also
changes the brain? Take a moment right now to consider your
own mind and how you are feeling. The more you tap into
your own thoughts, the more you may become aware of how
you react to stressful events – so start practicing mindfulness
today!

4.3. Types and Significance of Wellness

PHYSICAL WELLNESS
Physical wellness promotes proper care of our bodies for optimal health and
functioning. There are many elements of physical wellness that all must be cared for
together. Overall physical wellness encourages the balance of physical activity,
nutrition and mental well-being to keep your body in top condition. Obtaining an
optimal level of physical wellness allows you to nurture personal responsibility for your
own health. As you become conscious of your physical health, you are able to identify
elements you are successful in as well as elements you would like to improve.

SPIRITUAL WELLNESS
Spiritual wellness is more than being of a certain religion. It is a personal involvement
with values and beliefs that provide a purpose and meaning to our lives. It may involve
prayer, meditation, and yoga, living by certain principles, morals and faith.

SOCIAL WELLNESS
Social wellness refers to the relationships we have and how we interact with others.
Our relationships can offer support during difficult times. Social wellness involves
building healthy, nurturing and supportive relationships as well as fostering a genuine
connection with those around you. Conscious actions are important in learning how to
balance your social life with your academic and professional lives. Social wellness also
includes balancing the unique needs of romantic relationships with other parts of your
life.

OCCUPATIONAL WELLNESS
Occupational wellness is defined as the inspiration and recognition to prepare and feel
prepared for work in which we will gain personal enrichment and satisfaction.

INTELLECTUAL WELLNESS
Intellectual wellness is the engagement in creative and mentally-stimulating activities.
These activities should consistently be expanding your knowledge and skills and
increasing your ability to share this with others. Intellectual wellness encourages
learning, inspires exploration, and stimulate curiosity.

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 ENVIRONMENTAL WELLNESS
Environmental Wellness is having the inspiration to live a lifestyle in harmony with the
values we have about the earth, understanding the impact of our interaction with
nature and our personal environment and taking action and being accountable for our
daily habits and their effects on others. The environmental wellness domain involves
being able to be safe and feel safe.

CULTURAL WELLNESS
Cultural Wellness is the ability to develop a healthy cultural understanding of ourselves
and others. Cultural wellness implies understanding, awareness and intrinsic respect
for aspects of diversity. A culturally well person acknowledges and accepts the impact
of these aspects of diversity on sexual orientation, religion, gender, racial and ethnic
backgrounds and age groups. Some aspects of cultural wellness include: participating
in the enrichment of one’s community, country, and world. Benefits of cultural wellness
include inner and outer self-confidence, effective trust and respectful collaboration
built with others who are different than ourselves.

EMOTIONAL WELLNESS
Emotional wellness is defined as an acceptance of our emotions and feelings as
valuable, and realistically being able to evaluate out limitations, working through
problems in our relationships with others and ourselves and setting goals for emotional
growth and development. Examples of emotional wellness practice are engaging in
supportive professional counseling, holistic self-care such as relaxation or meditation,
managing stress and practicing effective emotional boundaries with ourselves and
others.

4.4. Meaning and purpose of Physical Fitness Test

A fitness test, also known as a fitness assessment, is comprised of a series of exercises that
help evaluate your overall health and physical status. There is wide of range of standardized
tests used for these exams, some of which are intended for medical purposes and others of
which establish whether you are qualified to participate (such as with the Army combat
readiness test).

For general health and fitness purposes, the tests are considered the starting point for
designing an appropriate exercise program. They are meant to ensure you won't be at risk of
harm and provide the trainer with the insights needed to establish clear and effective fitness
goals

The Euro fit Physical Fitness Test Battery is a set of nine physical fitness tests covering
flexibility, speed, endurance and strength. The standardized test battery was devised by the

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Council of Europe, for children of school age and has been used in many European schools
since 1988.

4.5. Physical Fitness Test Battery

General Health Evaluation

Before starting a fitness program, it is important to share your medical history with your
trainer and to get the necessary approvals from your doctor to proceed.

Most fitness specialists will use one or more screening tools to help determine your baseline
health. This may include obtaining vital sign measurements such as your height,
weight, resting heart rate (RHR), and resting blood pressure (RBP).

Many trainers will also use a physical activity readiness questionnaire (PAR-Q) comprised of
seven or more questions related to your general health. Among the questions, you may
be asked about the types of medications you take, any problems you have with dizziness or
pain, or any medical condition that may impair your ability to exercise.

Body Composition Testing

Body composition describes the different components that make up your total body weight,
including your muscles, bones, and fat. The most common methods for estimating body
composition include:

 Bioelectrical impedance analysis (BIA): Electrical signals are sent from electrodes
through the soles of your feet to your abdomen to estimate your body composition.
 Body mass index (BMI): A generalized calculation of body fat based on your height
and weight.
 Skinfold measurements: Calipers are used to estimate how much body fat there is
in a fold of skin.

Cardiovascular Endurance Testing

Cardiovascular endurance testing, also known as stress testing, measures how efficiently your
heart and lungs work to supply oxygen and energy to your body during physical activity.

Among the three most common tests used:

 12-minute run tests: Performed on a treadmill and compare your pre-exercise heart
and respiration rates with your post-exercise heart and respiration rates

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  Exercise stress: Testing is also performed on a treadmill or stationary bike and
involves the use of a heart monitor and blood pressure cuff to measure your vital signs
during exercise
 VO2 max testing: Performed on a treadmill or stationary bike and uses a breathing
device to measure your maximum rate of oxygen consumption during an activity.

Some trainers will incorporate exercises such as sit-ups or push-ups to get a qualitative
measurement of how you respond to specific exercises. These baseline results can be used at
a later date to see if your health and fitness levels have improved.

Strength and Endurance Testing

Strength testing measures the maximal amount of force a muscle group can exert at one
time. Muscle endurance testing, by comparison, measures the length of time a muscle group
can contract and release before it fatigues.

The exercises used include the push-up test and core strength and stability test. In some
cases, a trainer will use a metronome to see how long you can keep up with the rhythm. The
results are then compared to people of the same age group and sex to establish your baseline
levels.

Strength and endurance tests are valuable as they help the trainer pinpoint which muscle
groups are stronger and which are vulnerable and in need of focused attention.

Flexibility Testing

Measuring the flexibility of your joints is vital in determining whether you have postural
imbalances, foot instability, or limitations in your range of motion.

There are a variety of tests used to measure flexibility including:

 Shoulder flexibility testing: Sometimes called the zipper test, shoulder flexibility
testing evaluates the flexibility and mobility of your shoulder joint. Use one hand to
reach behind your neck, between your shoulders, while reaching behind your back,
toward your shoulders, with the other. Measure how many far apart your hands are.
 Sit-and-reach testing: This is used to measure tightness in your lower back and
hamstring muscles. The test is performed while sitting on the floor with your legs fully
extended. Flexibility is measured by the number of inches your hands are from your
feet when reaching forward.
 Trunk lift testing: This is used to measure tightness in your lower back. It is
performed while lying face-down on the floor. With your arms at your side, you would
be asked to lift your upper body with just your back muscles. Flexibility is measured
by how many inches you are able to lift yourself off the ground.

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Exercises:
1. What is wellness?
2. What is the difference between health and wellness essay?
3. Why Social wellness is important?
4. Create your own Physical Fitness program for Muscular strength for 5mins.
5. Create your own Physical Fitness program for Flexibility for 5mins.
6. Create your own Physical Fitness program for Cardio Respiratory endurance for
5mins.
7. In your opinion, being physically fit person how can you survive from Covid-19? Site
a situation showing preventive measures on this pressing problem of the country
today?

END OF TOPIC 4

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