PHYSICAL EDUCATION (WELLNESS & FITNESS)
o Expend about 150 calories—
COVERAGE:
1. Lesson 1 | Physical Fitness 1
2. Lesson 2 | Fitness
3. Lesson 3 | Health Fitness And Wellness
4. Lesson 4 | Physical Fitness Test And
Exercises
LESSON 1 | PHYSICAL FITNESS 1
Levels of Physical Activity
➢ Moderate physical activity for 30 or
more minutes on 5 or more days per
week
➢ Vigorous physical activity for 20 or
more minutes on 3 or more days per
week
Physical Activity on a Continuum
➢ Physical Activity - any body movement
carried out by the skeletal muscles and
requiring energy
➢ Exercise - planned, structured,
repetitive movement of the body
designed to improve or maintain
physical fitness
➢ Physical Fitness - a set of physical
attributes that allows the body to
respond or adapt to the demands and
stress of physical effort
Lifestyle Physical Activity
➢ For Health Promotion:
equivalent to 30 minutes of
brisk walking—on most days
➢ For health promotion and weight
management:
o Engage in 60 or more daily
minutes of activity to prevent
unhealthy weight gain
o Engage in 60-90 daily minutes
of activity to sustain weight loss
Exercise To Develop Physical Fitness
➢ Lifestyle physical activity improves
health but may not improve fitness
➢ A structured, formal exercise program
improves physical fitness and provides
even greater health improvements
How Much Physical Activity Is Enough?
➢ Moderate-intensity versus high-
intensity exercise
➢ Continuous versus intermittent
exercise
➢ Low-intensity exercise improves health
but may not be very beneficial for
improving physical fitness
Health-Related Components Of Physical
Fitness
➢ Health-related fitness = physical
capacities that contribute to health
➢ Five components:
o Cardio respiratory endurance =
the ability of the body to perform
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 PHYSICAL EDUCATION (WELLNESS & FITNESS)
prolonged, large-muscle,
dynamic exercise at moderate-
to-high levels of intensity
o Muscular strength = the amount
of force a muscle can produce
with a single maximum effort
o Muscular endurance = the
ability of a muscle or group of
muscles to remain contracted or
to contract repeatedly
o Flexibility = the range of motion
in a joint or group of joints
o Body composition = the
proportion of fat and fat-free
mass (muscle, bone, and water)
in the body
➢ Examples:
o Speed
o Power
o Agility
o Balance
o Coordination
o Reaction Time
Specificity-Adapting to Type of Training
➢ The body adapts to the particular type
and amount of stress placed on it
➢ To develop a particular fitness
component, perform exercises
specifically designed for that
component
Progressive Overload-Adapting to Amount
of Training
➢ Placing increasing amounts of stress
on the body causes adaptations that
improve fitness; progression is critical
➢ FITT principle for overload:
o Frequency—How often
o Intensity—How hard
o Time—How long (duration)
o Type—Mode of activity
Reversibility-Adapting to a Reduction in
Training
➢ Fitness improvements are lost when
demand on the body are lowered
➢ If you stop exercising, up to 50% of
fitness improvements are lost within 2
months
Individual Differences-Limits on
Adaptability
➢ Everyone is NOT created equal from a
physical standpoint
➢ There are large individual differences
in ability to improve fitness, body
composition, and sports skills
Designing Your Own Exercise Program
➢ Medical Clearance
➢ Fitness Assessment
➢ Setting Goals (SMART)
o Specific
o Measurable
o Attainable
o Realistic
o Time Frame Specific
Choosing a Fitness Center
➢ Convenience
➢ Atmosphere
➢ Safety
➢ Trained Personnel
➢ Cost
➢ Effectiveness
LESSON 2 | FITNESS
What is Physical Activity?
➢ Anything that gets you moving
Benefits of Physical Activity?
➢ Boost energy level
➢ Improves quality of sleep
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 PHYSICAL EDUCATION (WELLNESS & FITNESS)
➢ Helps people achieve and maintain a Muscular Fitness
healthy weight
➢ The strength and endurance of your
➢ Builds and maintains healthy bones,
muscles.
muscles, & joints
➢ Benefits:
Physical Activity Reduces the Risk of: o Improve performance
o Injury prevention
➢ Dying from heart disease or stroke
o improves body composition
➢ Developing obesity
o Improves self image
➢ Developing high blood pressure,
➢ Examples:
cholesterol, & diabetes
o Weight Lifting
o Push-Ups

Finding a Balance
➢ Calories in Food > Calories Used = Flexibility
Weight Gain
➢ The ability to bend joints and stretch
➢ Calories in Food < Calories Used =
muscles through a full range of motion.
Weight Loss
➢ Examples:
➢ Calories in Food = Calories Used =
o Stretching
Weight Control
o Warm-up & Cool-down

How Much Exercise Do I Need?

Body Composition
➢ Minimum of 30 minutes
➢ The amount of fat tissue relative to
➢ Moderate-intense physical activity
other tissue in your body.
➢ Most days of the week
➢ Your body composition is based not on
how much you weigh, but rather on
much of your weight is fat as opposed
What is Physical Fitness? to muscle.
➢ Good health or physical condition,
especially as the result of exercise and
proper nutrition Measuring Physical Activity Intensity –
➢ 4 Components of Fitness: Target Heart Rate
o Aerobic
o Muscular
o Flexibility
o Body Composition

Aerobic Fitness
➢ The body’s ability to take in and use
oxygen to produce energy. Aerobic
activities make you breathe hard &
they increase your heart rate.
➢ Examples:
o Jogging
o Walking
o Bicycling

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 PHYSICAL EDUCATION (WELLNESS & FITNESS)
Health-Related Fitness vs. Skill-Related
Fitness
➢ Health-related fitness – this is your
ability to become and stay physically
healthy
➢ Skill-related fitness – This is your
ability to maintain high levels of
performance on the playing field
Health-Related Fitness
➢ There are five components of health-
related fitness:
o Body Composition – is the
relative percentage of body fat
to lean body tissue
o Cardiovascular Fitness – is the
ability of your body to work
continuously for extended
periods of time. Sometimes
called “cardiorespiratory
endurance”
o Muscular Strength – refers to
the maximum amount of force a
muscle or muscle group can
exert against and opposing
force.
o Muscular Endurance – refers to
the ability of the same muscle
or muscle group to contract for
an extended period of time
without undue fatigue.
o Flexibility - is the ability to move
a body part through a full range
of motion.
o Coordination – requires using a
combination of different muscle
groups at once
o Speed – is largely determined
by heredity, speed can be
increased
o Power – is a function of both
speed and muscular strength
o Reaction Time – the quicker
your response, the better your
‘reaction time
LESSON 3 | HEALTH FITNESS AND
WELLNESS
➢ is defined as a combination of physical
fitness and good nutritional habits
What is Fitness?
➢ The ability to meet the demands of the
environment
➢ Your environment is everything around
you
➢ Meeting the demands means carrying
out tasks and activities
➢ Is a blend of a numbers different
physical qualities
➢ Is only one area of TOTAL fitness
➢ Physical Fitness is made of 11
different parts or components: 5 are
health related and 6 are skill related
Components of Fitness

Skill-Related Fitness
➢ Skill-related fitness has six
components:
o Agility – is the component of
skill-related fitness that
accounts for an athlete’s “quick
feet.”
o Balance – helps you maintain
control while coordinating your
movements

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 PHYSICAL EDUCATION (WELLNESS & FITNESS)
Cardiovascular Endurance o Active/Dynamic stretching –
extending a joint beyond its
➢ Refers to the ability of your heart and
normal limit, and repeats the
lungs to work together to fuel your
rhythmically over a period of 20
body with oxygen.
seconds
o Passive stretching – joint
flexibility is improved by
Muscle Strength external force
➢ Refers to the amount of force a muscle
can exert, in a single effort. Exercises
like the bench press, leg press or Body Composition
bicep curl might be used to measure
➢ Refers to the proportions of lean body
muscle strength.
mass and body fat
➢ There are 3 different types of strength:
o Static or Isometric – When force
is applied to non-moving object
Women
o Dynamic or Isotonic – Which
involves the movement of the
muscles/joints etc. against a
moving object
o Explosive – which involves all
the athlete’s strength going into
a quick movement

Muscle Endurance
Men
➢ Refers to the ability of a muscle to
perform a continuous effort without
fatiguing.

Skill-Related Components of Fitness

➢ Speed
➢ Power
➢ Agility
➢ Balance
➢ Coordination
Benefits of Regular Aerobic Exercise
➢ Reaction time
➢ Activity and aerobic exercise can
improve one’s physical health in many
Flexibility ways. Most of the health benefits of
physical activity are gained with only
➢ Refers to the range of movement at
moderate levels of activity.
the joint
➢ Promotes cardio-vascular conditioning
➢ There are 3 different types of
and endurance
stretching
o Static stretching – extending a
limb beyond its normal range

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 PHYSICAL EDUCATION (WELLNESS & FITNESS)
Anaerobic Exercise ➢ Cool down – usually do 8-10 minutes
slower aerobic activity
➢ Require small amounts of energy for
short duration
Personal Fitness Assessments
F.I.T.T Principle 1. Medical – includes medical history and
screening; cardio-respiratory test and
➢ F – Frequency (how often to exercise)
body composition
➢ I – Intensity (how hard to exercise)
2. Self-initiative – flexibility and muscular
➢ T – Time (how long to exercise)
strength
➢ T – Type (the type of exercise)
3. Tests – PPFT or physical fitness agility
examination

Characteristics of Goal Setting

1. Specific - Develop a written plan that Lifestyle Habit that are the Leading Cause
includes enough detail to guide exactly of Death
where and when you will be active
➢ Sedentary Living
2. Measurable - measuring the activity
➢ Poor Nutrition
will give you tangible evidence of your
➢ Obesity
progress.
➢ Stress
3. Attainable - Maximize your chances for
➢ Smoking
success by examining your strengths
➢ Substance Abuse
and weaknesses and using this
information when setting goals.
4. Realistic - Start small and include only
what you can do. Know you limitations!
Plan a few things, rather than many.
5. Timely - Include when you plan to work
on your goal and how long it will take
to achieve it.

The Components of an Aerobic Exercise

Session

➢ Warm-Up – usually do 5-10 minutes of

several motion
o Stretching

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 PHYSICAL EDUCATION (WELLNESS & FITNESS)
LESSON 4 | PHYSICAL FITNESS TEST
AND EXERCISES
Learning Strands
1. Body Management - which include
body awareness, space awareness,
qualities and relationship of
movements and how these are used
dynamically in various physical
activities?
2. Movement Skills - relate to the
fundamental movement pattern and
motor skills that form the basis of all
physical activities
3. Games and Sports - comprise simple,
lead-up and indigenous games; as well
as individual, dual and team sports in
competitive and recreational settings
4. Rhythms and Dance - include
rhythmical movement patterns; the
promotion and appreciation of
Philippine folk dance, indigenous and
traditional dances as well as other
form of dance.
5. Physical Fitness - Includes
assessment through fitness test and
records, interpreting, planning, and
implementing appropriate programs
that support fitness and health goals.
10 Exercises to Tone Every Inch of Your
Body
1. Lunges - Challenging your balance is an
essential part of a well-rounded exercise
routine. Lunges do just that, promoting
functional movement, while also
increasing strength in your legs and
glutes.
2. Push-ups – Push-ups are one of the most
basic yet effective bodyweight moves you
can perform because of the number of
muscles that are recruited to perform
them.
3. Squats - Squats increase lower body and
core strength, as well as flexibility in your
lower back and hips. Because they
engage some of the largest muscles in
the body, they also pack a major punch in
terms of calories burned.
4. Standing Overhead Dumbbell Presses -
Compound exercises, which utilize
multiple joints and muscles, are perfect
for busy bees as they work several parts
of your body at once. A standing
overhead press isn’t only one of the best
exercises you can do for your shoulders,
it also engages your upper back and
core.
5. Dumbbell Rows - Not only will these
make your back look killer in that dress,
dumbbell rows are another compound
exercise that strengthens multiple
muscles in your upper body. Choose a
moderate-weight dumbbell and ensure
that you’re squeezing at the top of the
movement.
6. Single-leg Deadlifts - This is another
exercise that challenges your balance.
Single-leg Deadlifts require stability and
leg strength. Grab a light to moderate
dumbbell to complete this move.
7. Burpees - An exercise we love to hate,
Burpees are a super effective whole-body
move that provides great bang for your
buck for cardiovascular endurance and
muscle strength.
8. Side Planks - A healthy body requires a
strong core at its foundation, so don’t
neglect core-specific moves like the side
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 PHYSICAL EDUCATION (WELLNESS & FITNESS)
plank. Focus on the mind-muscle
connection and controlled movements to
ensure you’re completing this move
effectively.
9. Sit-ups - Although they get a bad rap as
being too basic, sit-ups are an effective
way to target your abdominal muscles. If
you have lower back problems, stick with
a crunch, which requires just your upper
back and shoulders to lift off the ground.
10. Glute Bridge - The glute bridge effectively
works your entire posterior chain, which
isn’t only good for you, but will make your
booty look perkier as well.

Top 25 At-Home Workouts Matthew 19:26

1. Superman’s “With Men This Is Impossible; But With God All
2. Push-up Things Are Possible”
3. Contra lateral Limb Raises
4. Bent Knee Push-Up
5. Downward – Facing Dog Good luck Future RN’s ^_^
6. Bent-Knee Sit-Up / Crunches
7. Push-Up with Single-leg Raise
8. Front Plank
9. Side Plank with Bent Knee Legends:
10. Supine Reverse Crunches Sky Blue Highlight – Terms
11. Cobra
Yellow – Definitions
12. Squat Jumps
13. Forward Lunge Green – Important Details
14. Forward Lunge with arm Drivers
15. Glute Activation Lunges
16. Glute Bridge
17. Hip Rotations (Push-Up Position)
18. Side Lunge
19. Side Lying Hip Abduction
20. Side lying Hip Abduction
21. Side Plank (modified)
22. Side Plank with Straight leg
23. Single Leg Stand
24. Standing Calf Raises Wall
25. Supine Pelvic Tilts

The 4 Most Important Types of Exercises

1. Aerobic Exercise
2. Strength Training
3. Stretching
4. Balance Exercise
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