Course Code: P.E.

1
Course Title:  MOVEMENT ENHANCEMENT
Course Year/Section: 1 YEAR BSE 1-C
st

Instructor: Babie Jane T. Noroño 

MODULE 
(PRELIM)
TOPIC OUTLINE
Module 1: PHYSICAL ACTIVITY & FITNESS
      HISTORY
A. Definition of Physical Activity
a. Types of physical Activity
b. The importance of Physical Activity
B. Definition of Fitness.
C. Components of Fitness
D. Benefits of Physical and Fitness activity
E. Enhance your wellbeing in Nature
F. Difference of Fitness and Wellness

NAME OF THE STUDENT: _________________________________________________

COURSE & YEAR: ____________________
TIME: ____________

OUTCOMES

At the end of the lesson, the students should be able to:

 Understand the importance of physical Activities in our body.
  Explain and understand the effects of physical activity and fitness.
 Define and enumerate the different benefits of regular physical activities.
 Enhance his/her wellbeing in nature.
 Motivate his/her mind to have a healthier living. 

OVERVIEW

Health and physical fitness have a vital role in the life of men from time
immemorial. The progress of the Nation lies in the hands of the people, who
are healthy and physically fit. Every individual should develop physical fitness
for a happy and effective living. In order to get physical fitness one has to
involve in physical activities.
            Physical activity is essential for the development of wholesome
Personality of a child which would depend upon the opportunities provided for
Wholesome development of the mental, physical, social and spiritual aspects.
Hence a well-organized and properly administered physical education
program for school children is very essential.
             Physical activity throughout the ages has been acclaimed for health and
recreation. It provided fun and enjoyment. It also provided youthful
exuberance and the elderly care. Physical activity and movements are as old as
human existence. It played numerous roles from struggle for existence to
struggle for excellence.

LESSON PROPER
History
          Ladies performing a common 19th-century fitness routine including climbing the
underside of a ladder, balancing and gymnastics.
          Physical fitness has always been an important part of life. It is theorized that
when people left a hunter-gatherer lifestyle and formed fixed communities based around
agriculture that physical fitness levels declined. This is not to say that levels of physical
labor decreased but that the type of work undertaken was not necessarily as conducive
to a general level of fitness. As such, regimented fitness regimes were either invented
or became more common. This was especially the case in classical civilizations such as
Ancient Greece and Rome. In Greece, physical fitness was considered to be an
essential component of a healthy life and it was the norm for men to frequent a
gymnasium. Physical fitness regimes were also considered to be of paramount
importance in a nation's ability to train soldiers for an effective military force. Partly for
these reasons, organized fitness regimes have been in existence throughout known
history and evidence of them can be found in many countries.
          Gymnasiums which would seem familiar today began to become increasingly
common in the 19th century. The industrial revolution had led to a more sedentary
lifestyle for many people and there was an increased awareness that this had the
potential to be harmful to health. This was a key motivating factor for the forming of a
physical culture movement, especially in Europe and the USA. This movement
advocated increased levels of physical fitness for men, women, and children and sought
to do so through various forms of indoor and outdoor activity, and education. In many
ways, it laid the foundations for modern fitness culture.

I. PHYSICAL ACTIVITIES AND FITNESS

A. What is Physical activity?

Physical Activity – simply means movement of the body that uses

energy. Walking, gardening, briskly pushing a baby stroller, climbing
the stairs, playing soccer, or dancing the night away are all good
examples of being active. For health benefits, physical activity should
be moderate or vigorous intensity.

 Moderate physical activities are;

 Walking briskly (about 3 ½ miles per hour)
 Bicycling (less than 10 miles per hour)
 General gardening 9ranking, trimming scrubs)
 Dancing
 Golf (walking and carrying clubs)
 Water aerobics
 Canoeing 
 Tennis (doubles)
 Exercise experts measure activity in metabolic equivalents, or METs.
One MET is defined as the energy it takes to sit quietly. For the average
adult, this is about one calorie per every 2.2 pounds of body weight per
hour; someone who weighs 160 pounds would burn approximately 70
calories an hour while sitting or sleeping.
 Moderate-intensity activities are those that get you moving fast enough
or strenuously enough to burn off three to six times as much energy per
minute as you do when you are sitting quietly, or exercises that clock in
at 3 to 6 METs. Vigorous-intensity activities burn more than 6 METs.
 One limitation to this way of measuring exercise intensity is that it does
not consider the fact that some people have a higher level of fitness than
others. Thus, walking at 3 to 4 miles-per-hour is considered to require 4
METs and to be a moderate-intensity activity, regardless of who is doing
the activitya young marathon runner or a 90-year-old grandmother. As
 you might imagine, a brisk walk would likely be an easy activity for the
marathon runner, but a very hard activity for the grandmother.

Light Moderate Vigorous

3.0-6.0 METs >6.0 METS
<3.0 METs

 Walking slowly  Walking very brisk (4 mph)  Hiking

 Sitting using computer  Cleaning heavy (washing  Jogging at 6

 Standing light work
(cooking, washing
dishes)
 Fishing sitting
 Playing most
instruments
windows, vacuuming, mph
mopping)
 Shoveling
 Mowing lawn (power
mower)  Carrying heavy
loads
 Bicycling light effort (10-12
mph)  Bicycling fast
(14-16 mph)
 Bad minton recreational
 Basketball game
 Tennis doubles
 Soccer game

 Tennis singles

 Vigorous physical activities include;

 Running/jogging (5 miles per hour)
 Walking very fast (4 ½ miles per hour)
 Bicycling (more than 10 miles per hour)
 Heavy yard work, such as chopping wood
 Swimming (freestyle laps)
 Aerobics
 Basketball (competitive)
 Tennis (singles)
 Both can include aerobic, flexibility, and muscle-strengthening
activities.
 DID YOU KNOW:
“Exercise is a form of physical activity, but physical activity does not require
exercise.”

Physical activity s more than exercise:

Exercise – is a structured program of activity geared toward achieving or maintaining
physical fitness. It is actually a sub-category of physical activity.

(A): TYPES OF ACTIVITY

     AEROBIC 
          Aerobic activities make you breathe harder and make your heart and blood
vessels healthier. These include:
 Walking
 Dancing
 Swimming
 Water aerobics
 Jogging and running
 Aerobic exercise classes
 Bicycle riding (stationary or on a path)
 Some gardening activities, such as raking and pushing a lawn mover
 Tennis
 Golfing (without a cart)

      FLEXIBILTY
           Flexibility-enhancing activities ensure a good range of motion in the joints. Loss
of flexibility can be a predisposing factor for physical issues, such as pain syndromes or
balance disorders. Gender, age, and genetics may all influence range of motion.
Flexibility exercises include:

 Stretching
 Yoga
 Tai chi or Qi Gong
 Pilate

MUSCLE-STRENGTHENING
     Muscle-strengthening activities build up your strength. These activities work all the
different parts of the body. Legs, hips, back, chest, stomach, shoulders, and arms-and
include:
 heavy gardening (digging, shovelling)
 lifting weighs
 push-ups on the floor or against the wall
 sit-ups
 working with resistance bands (long, wide rubber strips that stretch)
 Pilates

(b): THE IMPORTANCE OF PHYSICAL FITNESS

          To put it simply, physical activity and exercise is important for everyone. Children,
adolescents and adults of all ages need regular physical activity. Physical activity
promotes good health, and you should stay active throughout all stages of your life
regardless of your body type. 
           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.
1. Save Money

Making healthy choices, such as engaging in regular physical activity, can reduce
your risk for many health issues and complications that can result in expensive
medical care.

2. Increase your life expectancy

Numerous studies have shown that regular physical activity increases life
expectancy and reduces the risk f premature mortality. There’s not a magic
formula that translates hours of physical activity into hours of life gained, but
research suggests that people who are more active tend to be healthier and tend
to live longer. 

3. Reduce your risk of injury

Regular exercise and physical activity increase muscle strength, bone density,
flexibility, and stability. Physical fitness can reduce your risk for and resilience to
accidental injuries, especially as you get older. For example, stronger muscles
and better balance mean that you’re less likely to slip and fall, and stronger
bones means that you’re less likely to suffer bone injuries should you take a
tumble.
 4. Stay active

Staying active and healthy allows you to do activities that require a certain level
of physical fitness. For example, hiking to the top of a mountain is a rewarding
experience that instils a sense of accomplishment and provides spectacular
scenery, but there are people who cannot experience this due to fitness
limitations.

5. Improve your health

There are numerous health advantages to physical fitness. Regular exercise and
physical activity promotes strong muscles and bones. It improves respiratory,
cardiovascular health, and overall health. Staying active can also help you
maintain a healthy weight, reduce your risk for type 2 diabetes, heart disease,
and reduce your risk for some cancers.

B. DEFINITION OF FITNESS:
Fitness- includes cardiovascular functioning, which is improved by aerobic activities
that get your heart and lungs working faster. It also includes muscles strength, flexibility,
and balance. You don’t need to get fancy, expensive equipment to improve your fitness.
Walking is an example way to get physical activity that is available to almost everyone.
Many house and garden chores can help build strength as well. 

 Physical fitness provides strong bones and muscles, leads to better

health and well-being, prevents various health problems, reduces the
risk of several diseases like blood pressure, diabetes, cancer, etc. and
improves a better quality of life.


C. COMPONENTS OF FITNESS

Both fitness and health are best promoted by a range of different kinds of exercise
and movement. Fitness blogs have listed and grouped these in a variety of ways; here’s
our top eight (in no particular order):

1. Cardiovascular endurance
2. Muscular strength
3. Muscular endurance
4. Muscular Power
5. Agility
6. Flexibility
 7. Balance
8. Co-ordination
9. Body Composition
10. Speed
11. Reaction Time

Cardio respiratory Endurance

In the most general terms, a fit person is able to perform tasks with more
sustainable energy and for longer periods than an unfit person. But, fitness is more than
just the ability to work longer; in fact, it includes a number of components, one of which
is cardio respiratory endurance. This is a measure of the circulatory and respiratory
systems' ability to deliver oxygen and nutrients to and eliminate waste products from
cells. Your cells need oxygen and nutrients in order to fuel your muscles during periods
of physical activity. When your cells work they produce wastes that need to be
transported away. How efficiently your body does these tasks is a measure of your
cardio respiratory endurance.
You can build your cardio respiratory endurance through aerobic exercise,
which is a type of exercise that uses oxygen to meet energy demands. The word
aerobic means using oxygen, so aerobic exercise is literally exercising that uses
oxygen. This is the type of exercise that we might consider with activities performed
over time at low to moderate intensity, such as taking a comfortable jog around the
neighbourhood, riding your bicycle or rowing a boat. Aerobic exercise is important
because it strengthens your heart and lungs by making them work harder. Did you ever
hear that really fit athletes have very low resting heart rates? That's because a high
level of fitness leads to a strong heart, which is able to pump a lot of blood with fewer
heartbeats.
Muscular strength 
 Refers to the amount of force a muscle can produce with a single maximal effort.
The size of your muscle fibers and the ability of nerves to activate muscle fibers are
related to muscle strength. It is measured during muscular contraction. Building muscle
strength helps with body alignment, makes performing everyday actions easier, and
increases metabolism.
 
Muscular endurance
The ability to produce and sustain muscle force over a certain period of time.
Muscular power
The ability to generate enough force to move weight in the shortest amount of
time possible.
For example, the number of push-ups you can do in one minute depends on your
muscular strength, but also on your muscular power and muscular endurance.
Agility
Is the capacity to change course, controlling the direction and position of one’s
body while maintaining momentum. It is important in all ball games and combat sports.
There are numerous methods to test agility and many of them were developed for
specific sports.
Flexibility 
 Is the ability of a joint or series of joints to move through an unrestricted, pain
free range of motion. Although flexibility varies widely from person to person, minimum
ranges are necessary for maintaining joint and total body health. Many variables affect
the loss of normal joint flexibility including injury, inactivity or a lack of stretching. The
range of motion will be influenced by the mobility of the soft tissues that surround the
joint. These soft tissues include: muscles, ligaments, tendons, joint capsules, and skin.
A lack of stretching, especially when combined with activity can lead to a fatigue
induced soft tissue shortening over time.
Balance
Is a key component of fitness, along with strength, endurance, and flexibility.
There are various ways to perform balance exercises.  Improving your balance can also
help with performing your daily activities like standing on tiptoes to reach something on
the top shelf, walking up and down the stairs, or walking on an uneven sidewalk without
falling.
Here are some benefits to incorporating balance training into your workout:
1)      Body Awareness – Body awareness is the sense of how your limbs are
oriented in space, also known as proprioception. According to an article in the Los
Angeles Times, balance training improves body awareness, which decreases the
likelihood of injury.

2)      Coordination – Balance training requires your entire body to work together,
otherwise you will fall or stumble. Improved coordination during balance training will be
transferred into coordination in everyday life.
3)      Joint Stability – Balance training promotes stables knees, ankles, hips, and
shoulders. This can prevent a large array of injuries including sprained ankles and
serious knee problems.
4)      Reaction Time – Balance training can improve one’s reaction time. If you
happen to slip or stumble when performing balance exercises, your body needs to re-
balance immediately or you will fall. This in turn will improve your reaction time in
everyday life.
5)      Long term health- Incorporating balance training into your exercise routine
helps to maintain or improve your balance, which is needed to prevent falls and
fractures. As we age, our balance can deteriorate, something we want to avoid.
Coordination 
Is the ability to select the right muscle at the right time with proper intensity to
achieve proper action. Coordinated movement is characterized by appropriate speed,
distance, direction, timing and muscular tension. It is the process that results in
activation of motor units of multiple muscles with simultaneous inhibition of all other
muscles in order to carry out a desired activity.
 Body composition
Is used to describe the percentages of fat, bone, water and muscle in human bodies.
Because muscular tissue takes up less space in the body than fat tissue, body
composition, as well as weight, determines leanness. Two people of the same sex and
body weight may look completely different because they have a different body
composition.

Speed
Is defined as the ability to move the body in one direction as fast as possible. 
           Agility - is the ability to accelerate, decelerate, stabilize, and quickly change
directions with proper posture. 
           Quickness - is the ability to react and change body position with a maximum
rate of force production  
Reaction time
Is the last dash point for skill-related components of physical fitness. It refers to the
speed at which an athlete responds to an external stimulus. Reaction time relates
directly to agility but is a smaller component of physical fitness.
             Reaction time relates to performance because it is used frequently in various
sporting scenarios. From the tennis player who has to react to their opponents serve, to
the sprinter responding to the gun. Reaction time affects performance, and the better
your reaction time, the better you will perform in certain situations (though as always
this is limited).

D. BENEFITS OF REGULAR PHYSICAL AND FITNESS ACTIVITY

If you are regularly physically active, you may:

 reduce your risk of a heart attack 
 manage your weight better 
 have a lower blood cholesterol level 
 lower the risk of type 2 diabetes and some cancers 
 have lower blood pressure 
 have stronger bones, muscles and joints and lower risk of developing
osteoporosis 
  lower your risk of falls 
 recover better from periods of hospitalization or bed rest 
 feel better – with more energy, a better mood, feel more relaxed and sleep
better. 

Cardiovascular Fitness
The cardiovascular system, also known as the circulatory system, is defined by the
Online Medical Dictionary as the heart and the blood vessels by which blood is pumped
and circulated throughout the body. This definition provides a simplistic overview of just
what exactly the cardiovascular system consists of. More specifically, the cardiovascular
system is responsible for delivering nutrients and other essential materials, namely
oxygen, to the cells in your body. It is also responsible for removing waste materials

from the body, primarily carbon dioxide.

Cardiovascular health is something that is often overlooked by most individuals. In fact,
this is probably one of the leading causes as to why complications of the cardiovascular
system account for the highest percentage of death in America; according to the
National Center for Health Statistics.
Improving your cardiovascular fitness can lead to a marked improvement in your quality
and length of life. This section of our website is designed to provide tips, information,
approaches, and routines designed to facilitate a healthy cardiovascular system.
By regularly exercising your cardiovascular system you will undoubtedly achieve an
improved level of fitness, endurance, and mental well-being. In addition, you will also
improve your overall immune system which will allow you to ward off many of the
debilitating diseases that afflict millions of individuals.
General fitness
          As defined by our website, includes incorporating a healthy and nutritious diet,
physical activity, rest and relaxation, and mental stability and well-being into one's daily
lifestyle.
Since the words "general fitness" encompass such a large concept, virtually everyone
can determine an approach that best facilitates their own obtainment of a healthy
lifestyle. Most individuals have a certain perception in their minds of what "getting
healthy" involves.
Meditation
          Is a practice where an individual uses a technique – such as mindfulness, or
focusing the mind on a particular object, thought, or activity – to train attention and
awareness, and achieve a mentally clear and emotionally calm and stable state.
          This section of our website is intended to shed light on a part of fitness that is
often overlooked: that of mental health, stability, and wellness. The mental stability and
well-being of an individual is subject to disease and entropy just as the body is. This
being said, when compared to physical and nutritional health, mental health and
wellness is equally important. Hence, to truly live a lifestyle that is filled with good health
and fitness, individuals must include achieving mental wellness as well.
One approach to ensuring mental balance and wellness that can be utilized, and has
been for thousands of years, is the practice of meditation. While meditation can be, and
often is, practiced independently, it can be paired with several other exercise types

including Yoga and Pilates.

Benefits of Meditation
           There are many benefits, both physical and mental, that are often associated
with meditation. Many people use meditation as a sole way to exercise and enrich their
minds while others prefer to think of it as a way to supplement other activities. No matter
how you approach meditation, the following benefits (only a sample of many) are well
documented:
  Headaches: Meditation has often been shown to reduce or eliminate the pain
associated with headaches and (sometimes) migraines. The long periods of
inactivity may eliminate the pain or at least give you an extended break from it.
 Weight Loss: People that are trying to lose weight may find meditation
particularly helpful. Several studies successfully showed that meditation was very
effective in both the control of ideal weight levels and the revamping of lost
motivation or focus.
 Increased Lung Function: The deep and soothing breaths associated with
meditation are often successful in the improvement of air flow and increasing of
lung capacity. A recent wind musician's survey showed that meditation was able
to increase lung capacity by 5% in only two weeks of regular practice.
 Improvement of Memory: By relaxing the brain, meditation has often been
shown to increase memory in the participant. In fact, early tests have been
promising in the use of meditation along with prescription drugs for the reduction
or delay of Alzheimer's disease.
 Problem Solving: Meditation is often helpful in dealing with a minor problem or
resolving an issue without turning to more drastic measures that are
unnecessary. This opportunity to truly think through situations may save even
more stress or additional problems.
Pilates
          Is not simply a method of physical fitness that is popular among the Hollywood
elite or the rich and famous. In fact, the prevalence of Pilates among celebrities is
simply a reflection of its growing popularity throughout the world. Millions of individuals
are discovering the vast benefits that regularly performing a Pilates routine can bring to
their quality of life and overall levels of health and fitness. The practice of Pilates has
grown for good reason, because it really works and it offers a way to get in shape and
improve health using a method that is new and fresh. In many ways, Pilates is similar to
Yoga in that several of the types of movements, the series of poses, and the "centering
and calming of the mind" aspects overlap. Typical Pilates workout routines include
exercises that target virtually all primary muscle groups, especially the core muscle
groups. In addition, Pilates also targets several aspects similar to yoga in that many
exercises performed are targeted towards centering and calming the mind.
Benefits of Pilates:
 Lowering Blood Pressure
 Reduced Muscle Tension
 Reduction in Headaches
 Increasing of Focus and Concentration
 Feeling of Emotional Stability
 An Improvement of Memory

E. ENHANCE YOUR WELLBEING IN NATURE

Nature reduces our anger, fear, and not only increases our positive mood and
psychological wellbeing. This not only increase happiness, it makes us feel better
physically. Time in nature also brings us out of ourselves and our narrow concerns and
connects us to a larger world where we find beauty and interest. Thus the environment
is connected not only to our physical, emotional, and spiritual health but to purpose and
community. Example.

 Walking Meditation

F. DIFFERENCE OF FITNESS AND WELLNESS PROGRAM

Fitness programs solely indulge individuals in achieving the marked standards of a
physically fit body like weight, fat content, BMI, etc. It may also include a specific diet
plan recommended by a nutritionist to maintain the physical health of a person.

          However, wellness is about raising a person’s self-esteem, driving him/her to find

motivation within themselves. When a person is internally healed, an optimistic and
energetic mind allows him to overcome his setbacks.
A Wellness program helps improve intellectual abilities of a person which in turn
encourages the sense of being physically fit.
 “healthy mind achieves what a healthy body probably may never conquer.”
‘People who aren’t sick may not have optimal wellness. So seek for wellness, not just
for fitness, if you really want to transform your perception of healthy life.

READING AND REFERENCES:

     
TEXTBOOKS:
https://www.betterhealth.vic.gov.au/health/healthyliving/physical-activity-its-
important#:~:text=Physical%20activity%20or%20exercise%20can,improve
%20your%20quality%20of%20life.
https://www.takingcharge.csh.umn.edu/what-physical-activity-fitness
https://www.walkitscience.org/physical-health-1/physical-activity/got-to-
dance/
https://gpcpd.heiw.wales/clinical/motivate-2-move/
https://sites.google.com/site/healthication/physical-activity/ways-to-
increase-activity
https://en.wikipedia.org/wiki/Physical_fitness
https://www.fitnesshealth101.com/