5 COMPONENTS OF TOTAL FITNESS

1. Cardiovascular Endurance
2. Muscular Strength
3. Muscular Endurance
4. Flexibility
5. Body Composition

WELLNESS
● Caring for your mind, body, and soul
● Usually affected by your culture and your life experiences
● Self-defined and dynamic.
● Not only the absence of illness or stress. You can still strive for wellness even if
you are experiencing these challenges in your life.

DIMENSIONS OF WELLNESS

1. Emotional Wellness
Emotional wellness is one of the eight dimensions that contribute to overall health and wellness.
Emotional wellness encompasses the knowledge and skills to identify personal feelings and the
ability to handle those emotions.

2. Occupational Wellness
Occupational wellness is one of eight dimensions that contribute to overall health and wellness.
Occupational wellness encompasses all aspects of wellbeing pertaining to personal satisfaction
in your job/career

3. Intellectual Wellness
Intellectual wellness is one of eight dimensions that contribute to overall health and wellness.
Intellectual wellness encompasses all aspects of wellbeing pertaining to brain health and growth
via thought-provoking mental activities

4. Environmental Wellness
Environmental Wellness is one of eight dimensions that contribute to overall health and wellness.
This dimension encompasses all areas of health that relate to the environment and in turn, how the
environment can impact human health.

5. Financial Wellness
Financial wellness is one of eight dimensions that contribute to overall health and wellness.
Financial wellness encompasses all aspects of wellbeing pertaining to finances including
knowledge and skills of financial planning and managing expenses.

7. Physical Wellness
Physical wellness is one of eight dimensions that contribute to overall health and wellness. This
dimension encompasses all areas of health that relate to physical aspects of the body
8. Social Wellness
Social wellness is one of eight dimensions that contribute to overall health and wellness. Social
wellness encompasses all aspects of wellbeing pertaining to social connections, relationships, and
personal expression

9. Spiritual Wellness
Spiritual wellness is one of eight dimensions that contribute to overall health and wellness.
Spiritual wellness encompasses all aspects of wellbeing pertaining to the search for purpose and
meaning in life.

LESSON 2: STRESS MANAGEMENT AND COPING STRATEGIES

STRESS
▪ a reaction of the body and mind to unkind or challenging life incidents.

▪ The imbalance between the demand from the environment and the person's ability to
cope can trigger feelings of anxiety

2 TYPES OF STRESS

1. EUSTRESS
* Enhancing influence on our productivity and satisfaction
* Positive stress promotes growth and accomplishments and stimulates you to go on
2. DISTRESS
* Harmful physical consequence of stress
* The negative stress often causes poor performance

STAGES OF STRESS
▪ ACUTE STRESS: the most common form, arises from recent, past, and foreseen
difficulties
▪ CUMULATIVE STRESS: series of stress that has built up

▪ CHRONIC: a prolonged stress that is dangerous and can lead to severe health problems.

SOURCES OF STRESS

▪ MAJOR LIFE CHANGES: death of a loved one, losing a job

▪ EVERYDAY PROBLEMS: dressing concerns, misplacing or losing things, too many

things in mind, or physical appearance
 ▪ PHYSICAL SURROUNDINGS: crowded transportation in going to school or workplace,
street walks with foul odors, or unbearable weather conditions

THE GENEREAL ADAPTATION SYNDROME

Once a person senses a stressor, his/her body goes through the following stages of General
Adaptation Syndrome (GAS), a theory developed by Austrian Canadian Hans Selye.
▪ ALARM STAGE is the phase where the brain deciphers the distress and instantly deals
with it. This is also known as "fight or flight."
▪ RESISTANCE STAGE is the process where the stress is being resolved after
meeting its demands then the body goes back to normal afterward.
▪ EXHAUSTION STAGE develops when stress recurs until it becomes chronic and
reaches this final stage. Stress level peaks and plateaus then develops health risks that
cause high blood pressure, stomach, and heart problems.

HOW CAN STRESS BE MANAGED?

▪ MANAGE STRESSORS

▪ REST AND SLEEP

▪ EXERCISE

▪ USE RELAXATION METHODS IN COPING STRESS

▪ Progressive Relaxation

▪ Deep Breathing

▪ Meditation

▪ Visualization (creative imagery)

COUNTERPRODUCTIVE COPING STRATEGIES

1. Time management requires planning a schedule ahead and sticking with it. This helps in
avoiding cramming and things pilling up. Success in planning builds self-respect.
2. Sharing and talking about problems with someone-a friend, teacher, or family member-to
relieve stress. Other people with "bird's eye-view" or those who can see problems from a distance
usually have clearer answers.
3. Using adrenaline-raised energy for simple tasks like cleaning the house or the car redirects
how the body reacts from stress.
4. Being at ease lying or sitting down while emptying the mind with upsetting ideas, listening
to gentle music, or imagining being in a quiet place can relieve stress.
5. Having a good laugh with friends or family, watching different movies, or going to funny
places after a stressful day.
Here are some specific coping strategies that you can adopt:
• Humor

• Seek support

• Problem-Solving

• Relaxation

• Physical Recreation

• Adjusting Expectations

• Venting

INDIVIDUAL SPORTS
The student can engage in the sport without the direct need of a counter player.

DUAL SPORTS
Sports that need two players or sides. For example, you cannot play table tennis alone.
You need a direct counter player in order to run the game.

A. TRACK AND FIELD SPORTS: ATHLETICS

ATHLETICS
Composed of sports involving walking, running, jumping, and throwing.
A group of sports, or events, divided mainly in what is known as “track and field”

1. TRACK EVENTS
a. SPRINT
100m, 200m, 400m
b. MIDDLE DISTANCE
800m, 1500m
c. LONG DISTANCE
3000m Steeplechase, 5000m, 10,000m
d. HURDLES
e. RELAY

2. FIELD EVENTS

a. JUMPING
Long Jump – landing on a pit of sand
High Jump – the landing surface is pad cushioned with rubber foam
Triple Jump – combination of hop-step-jump
Pole Vault
 b. THROWING
Discus
Hammer
Javelin
Shot Put
B. RACKET SPORTS
It is characterized using an implement (racket) to volley an object over to the other side
of the court over a net.

1. BADMINTON
Court: Singles (44 ft long, 17 ft wide), Doubles (44 ft long, 20 ft wide)
Common Strikes: clear, drop, drive, smash
Strokes: forehand, overhand, underhand
2. TABLE TENNIS
Grips: Penhold, Shakehand, V-grip, Seemiller
Offensive Strokes (results in topspin) Speed Drive, Loop Drive, Counter Drive.
Smash, Flip, Smash Defensive Strokes (results in backspin) Slice, Block, Chop, Side
Drive, Lob, Stop or Drop Shot
3. LAWN TENNIS
Strokes: forehand drive, backhand drive
Court: Singles (78 ft x 27 ft), Doubles (78 ft x 36 ft)

C. PHILIPPINE INDIGENOUS SPORTS AND GAMES

1. Arnis
2. Patintero
3. Palo Sebo
4. Sipa
5. Pityaw
6. Luksong Tinik
7. Luksong Lubid
8. Luksong Baka
9. Piko

D. LIFE SKILLS
1. Aquatics
Water Sports: swimming, diving, snorkeling, surfing, sailing
Swimming strokes: butterfly, breast stroke, freestyle, crawl,
sidestroke, dog paddle
2. Mountaineering
3. Martial Arts/Self Defense
4. Recreation

TYPES OF EATING

1. EATING TO FUEL PERFORMANCE

Selects food that will be beneficial for the sport that he/ she is preparing for
2. EMOTIONAL EATING
 Not healthy To release stress and negative emotion due to certain life events, transforms
eating as a form of an outlet. May be excessive and could lead to fat deposits
3. SOCIAL EATING
Eating in parties or gatherings

PROPER ETIQUETTE AND SAFETY IN THE USE OF FACILITIES AND

EQUIPMENT

1. Take care in using facilities and equipment.

2. Only use equipment that you already know how to use.
3. Be alert and aware in the training area.
4. In performing, exercises and movement in general, practice good form first.
5. Bring back, equipment in place after use.
6. Do not hug the equipment.
7. Return the equipment properly, or leave the venue clean.
8. Check yourself—practice proper hygiene and care.
9. Move on the double; do not loiter around the venue or hand on to equipment
doing nothing. 10. Remember to be nice, as a general rule.