Professional Documents
Culture Documents
PHED 1012 WEEK 3 4 Module COPY 8 29 23
PHED 1012 WEEK 3 4 Module COPY 8 29 23
PHED 1012 WEEK 3 4 Module COPY 8 29 23
Tuguegarao City
Prepared by:
FAUSTO U. BARIUAN JR
DOMINIC ANGELO P. CAMBRI
MIRELLE JEAN A. CARONAN
WILSON P. LANGCAY JR.
JAYVIN M. TAGUBA
RHYAN L. SORIANO
HAYDEE I. LLAPITAN
WAYNE SALMOS
Course Instructors
.
Reviewed by:
Recommended by:
Approved by:
Learning Outcomes: At the end of this module, you are expected to:
LEARNING CONTENT
Introduction:
This Lesson will provide information about fitness and its benefits to one’s health. As a college student,
you must identify your level of fitness and engage in different fitness activities that will help you develop your
fitness plan.
Physical fitness is the primary specific objective in physical education that considers a combination of
medical fitness (body soundness) and dynamic fitness (capacity for action). A physically fit person is free from
disease and can move and perform efficiently. Neither good health nor physical proficiency alone constitutes
physical fitness, which combines both qualities. Another factor is the emotional factor. This factor is readily
apparent in an athletic contest, where performance requires self-discipline, effective teamwork, and the ability
to remain calm under stress.
Lesson Proper:
Physical fitness means the ability to carry one’s workload without staggering and to participate in
recreation with ease and enjoyment and still have a reservoir of endurance to meet the emergencies of life. In
other words, it is the capability of the body systems carrying out their daily activities satisfactory and still have
Physical Fitness
Physical fitness is a personal responsibility. Few individuals other than athletes and military
personnel are required to participate in organized fitness programs. Most people are physically unfit simply
because they do not get enough exercises and others try to stay fit with only light, infrequent activity.
A person’s physical fitness is determined by factors such as age, heredity, and behavior. Although
many people cannot control their age or heredity, their behavior can help them become physically fit and stay
that way. Individuals vary greatly in their capacity for physical fitness, but almost anyone can improve by
exercising regularly.
HEALTH RELATED
1. Cardio-Respiratory Endurance
The heart and lungs can function efficiently
and effectively over a prolonged time.
Example: Run in place for a prolonged time and then breathe. that way you
can see the cardiorespiratory endurance. Record how many seconds have
you accomplished your endurance.
2. Muscular Strength
Ability to continue selected muscle group
movements or a prolonged period of time.
Example: Lay your body down on the floor and then demonstrate at least 5
push-ups that’s an example of muscular strength. Record the push ups you
have demonstrated.
3. Flexibility
The Functional capacity of a joint to move through a normal range of
motion. The muscular system is also involved.
Example: Sit on an open area, widely open your both feet as much as you
can, then bend your upper extremities in between your legs and then reach
as much as you can. Record how many seconds had you accomplished your
flexibility.
4. Body Composition
One of the newest attributes in physical fitness components. It refers to the
relative distribution of lean and fat body tissues.
SKILL RELATED
1. Balance
It involves vision, reflexes, and the skeletal and muscular system which, provides the maintenance of
equilibrium.
Find an open place then stand with only one foot. Record the time you had to
consume while standing.
2. Coordination
It is the ability to integrate the senses with muscles so as to produce
accurate, smooth, and harmonious body movement.
Go into an open space where you can jog. Start jogging while swinging
your arms like the wings of a butterfly. Observe that two parts of
your body are moving in different directions. That is an example of
Body coordination. The activity used only for two body parts, but it is
your discretion how many parts of your body can move at the same
time and also moves in different directions.
3. Agility
It is the capacity to change the direction of the body quickly and
effectively.
Stand in an open area, open both your feet where you can move
freely, hop side to side while moving your hands upward and
downward as quickly as possible. Record your time of agility.
4. Speed
Ability to move one’s body from one point to another in the shortest
possible time.
Find a room where you can run freely. Stand with one wall, set a timer to
determine how fast you will reach the other wall. Firmly do a running position,
then run until you reach the other wall. That’s an example of Agility.
5. Power
6. Reaction Time
The time required to respond or initiate a movement as a result of
a given stimulus.
Example: Find a partner where you can play, find a basketball ball
where you can tackle with him/her to seize the ball, set a target
time to have the ball, record the time you had used seizing the
ball.
Proceed to the activity sheet to compute your BMI before moving to the next section.
Physiology of Exercise
The physiology of exercise is a broad concept that addresses the central issue as to how the body
adapts itself to the demands of physical activity. Physiology is the academic study of the various
processes, systems, and functions of the human body as influenced by the performance of physical
activity. Exercise is a term that has a variety of possible meanings, each dictated by circumstances.
In a sports context, exercise is the performance, conditioning or training undertaken in respect to a
particular athletic or sporting purpose. Exercise may also be directed to improvement of a person's
general health, physical fitness, or as physical therapy, to augment an existing treatment to remedy or
to ameliorate the effects of a disease or illness upon the body.
LETS TRY!
Put your forehand finger and middle finger on any of your hands after waking up,
then observe and count your pulse for one minute. That way you can determine
your resting heart rate. Put the result on your MHR Table.
2. Target Heart Rate (THR)
This is the 60-80% of your hearts maximum capacity (after deducting age) while exercising. An
ordinary college freshman should approximately have a THR of 130-160 pules beats per minute. This
gradually attained in the workout phased and sustained steady exercises for 20 minutes.
LETS COMPUTE!
Example:
1st Step: Subsctract your Age in 220
Example : 220 – 21 = 199
2nd Step: Multiply 199 into 50% and 85% level of exertion in
exercise.
Basis on exercise:
60 % - Medium level of exertion
80 % - High level of exertion
Example: 199 x 60% = 119.5 (pbm)
199 x 80% = 159.2 (pbm)
Note: if you exert more effort in your exercises, the more your pbm (Pulse Beat per
Minute) will be in normal calculation. Try computing your THR, put the result on the
MHR table
Types of Exercises
Physical Exercise is any bodily activity
that enhances or maintains physical fitness and overall
health and wellness. It is performed for various reasons,
including increasing growth and
development, preventing aging,
ISOTONIC EXERCISE
These refers to exercises where the muscles are made to do some contraction and relaxation to gain
tones. These movements are common to many physical education activities.
ISOMETRIC EXERCISES
- strength exercises where your muscles contract while you hold a
still position.
AEROBIC/Endurance Exercise
Entails vigorous movements such as brisk walking, jogging, running, and dancing. The body
experiences fast breathing, so that the muscles of the heart and the lungs are exercised. Some
common aerobic activities include:
A brisk walk
Jogging
Climbing the stairs
Playing tennis
Dancing
Biking
Doing yard work like raking, digging and gardening
Swimming laps
Strength Exercise
Strength training is beneficial in reducing falls and helping you do everyday activities that require lifting,
such as carrying groceries. Some examples of strength training include:
Flexibility Exercise
Flexibility exercises can keep your body limber and help you maintain a wide range of motion. This is
important because things like arthritis often limit range of motion. Here are some ways to improve your
flexibility:
Stretching various parts of the body
Doing yoga
Balance Exercise
Practicing and improving balance is important for older adults because it can strengthen the body’s
core and help prevent falls. Here are some good balance exercises:
Heel-to-toe walking
Standing on one foot
PRINCIPLES OF EXERCISE
The human body works in a certain way and if you want to get the most out of it and reach your
physical fitness goals you need to understand how exercise works.
When it’s looked after properly, your body can grow stronger and work better than you ever thought
possible.
So what are the principles of exercise?
“Changing your body” is much different from “losing weight.” Losing weight
can be accomplished without exercise and ultimately, all you’re really doing
is making a smaller version of the same body. Sure, the scale might have a
lower number, but the image hasn’t changed: same slumped shoulders,
jiggly arms, and a smaller (but still flabby) belly.
To change the shape of your body you have to do specific, targeted work, like strength training and intense
cardiovascular exercise.
2. OVERLOAD
In order to improve, your exercise needs to be intense!
Don’t get too excited! Being efficient means burning less calories to run that mile. You now have to ramp up
your physical activity to prevent plateauing. So how do you make it more intense? The overload principle. Go
faster. Run up a hill. Carry someone on your back. Increase your frequency, intensity, or speed and push your
body to the next level. In other words, GET OUT OF YOUR COMFORT ZONE.
3. PROGRESSION
Let’s say you are hooked on pole dancing. (Don’t knock it; it’s a great workout!) Remember how sore you were
from swinging around the pole a few times? You created a stress on your muscles because they worked in a
new way. You even burned some calories. But after several months, you’re a pro. If you were in a club, men
would be making it rain! Those simple swings around the pole are so easy that you don’t even break a sweat.
There are six food groups in the Food Guide Pyramid. The
serving requirements of each individual depends on age,
sex, size, and activity level. Each day, we need to eat at
least the lowest serving from each of the food groups.
The greatest number of serving is from bread, cereal, rice, root crops, and noodles, which is a minimum of 6
serving and a maximum of 8 servings.
For you to grow and develop to the fullest and to improve your nutritional status, it is important to follow healthy
eating guidelines such as:
Remember, healthy eating will reduce your risk of suffering from fatal diseases, such as cancer, heart disease,
stroke, and diabetes. Eating healthy foods is important for proper growth and development. It can also prevent
health problems, such as obesity, dental caries, iron deficiency, and osteoporosis. Women are prone to
osteoporosis, so teenage girls should eat enough foods rich in calcium. It will help build strong bones to protect
them from osteoporosis later in life. Eating a wide variety of foods in moderation daily is a good practice.
Following the Food Guide Pyramid and the Nutritional guidelines for Filipinos will make it easier for anyone to
have a balanced, healthy diet daily.
The serving sizes below will guide you in measuring the amount of food
and liquid you take daily.
PARTICIPATION 2:
Classification of BMI
Underweight
A person may be underweight due to genetics, improper metabolism of nutrients, lack of food (frequently due to poverty), drugs that
affect appetite, illness (physical or mental) or the eating disorder anorexia nervosa.
Normal
A person is healthy and have a healthy balance lifestyle. It implies that you have a low risk of sickness
Overweight
A person who is overweight have an excessive fat accumulation that presents a risk to health. There can also be a risk factors for a
number of chronic diseases, including diabetes, cardiovascular diseases and cancer.
Obesity
Obesity
is a medical condition in which a high amount of body fat increases the chance of developing medical problems? High
tendency of sickness is assured depending what category of Obesity are you in. Diseases are only the same in the three
categories but differs only in BMI results. This are the diseases to consider in having a category of obesity.
High blood glucose (sugar) or diabetes.
High blood pressure (hypertension).
High blood cholesterol and triglycerides (dyslipidemia, or high blood fats).
Heart attacks due to coronary heart disease, heart failure, and stroke.
Bone and joint problems, more weight puts pressure on the bones and joints. This can lead to osteoarthritis, a disease that
causes joint pain and stiffness.
Stopping breathing during sleep (sleep apnea). This can cause daytime fatigue or sleepiness, poor attention, and problems at
work.
Gallstones and liver problems.
Some cancers.
LEARNING TASK 2 – EXERCISE SCHEME
GENERAL INSTRUCTIONS:
1. Execute a physical exercise that will demonstrate one skill related fitness and one health
related fitness.
2. The length of the video must be a minimum of 1 minute and a maximum of 1 minute and 30
seconds. .
RUBRIC:
MECHANICS
Almost, very high Showed an
Showed a very high
is seen in the average level of
Skills, drills, level of mastery, Little was shown
level of mastery, mastery,
form intensity, and in the
intensity, and intensity, and
difficulty in the performance.
difficulty of the difficulty in the
(10 pts.) exercise.
exercise. exercise.
25-30 15-24 10-14 1-9
Showed excellent
Execution performance. Executed the Executed the
The performance
and skills accurately skills with
is entirely a
presentation The phases of but some errors average
mess.
exercise have been are evident. accuracy.
(10 pts.) followed.
15-20 10-14 5-9 1-4
The student
The student wears a
Almost the entire wears an
complete exercise Attire is entirely
presentation of incomplete
attire. not followed and
Discipline exercise is uniform.
the student
and attire perfect.
Discipline is seen showed
Glitches are
from the start until unnecessary
(10pts.) Glitches are seen evident all
the end of the movements.
but only, little. throughout the
exercise.
performance.
8-10 5-7 3-4 1-2
QUIZ 2:
Instructions: Read each question and each option carefully. Choose the BEST answer from the given options.
SHADE the letter of your answer on the answer sheet.
REFERENCES
Textbooks
Canada, H. (2000). Diabetes Canada. Retrieved from diabetes.ca:
https://www.diabetes.ca/managing-my-diabetes/tools---resources/body-mass-index-(bmi)-calculator
Online Reference
BMI Reference
Canada, H. (2000). Diabetes Canada. Retrieved from diabetes.ca:
https://www.diabetes.ca/managing-my-diabetes/tools---resources/body-mass-index-(bmi)-calculator
Picture Reference
1. Functions of PE
https://nutritionaustralia.org/fact-sheets/healthy-eating-pyramid/
2. Food Pyramid
https://www.medicalnewstoday.com/articles/326310
3. Importance of fitness
https://www.openfit.com/cardiorespiratory-endurance-definition
4. Skill related
https://slideplayer.com/slide/7973154/
5. Health Related:
https://slideplayer.com/slide/7973154/\
6. Cardio
https://www.kissclipart.com/does-cardiovascular-endurance-measure-clipart-phys-wcymd7/
7. Muscular strength
https://www.vecteezy.com/vector-art/162135-push-up-pose-vector
8. Flexibility
https://healthjade.net/ballistic-stretching/
9. Body Composition
https://www.shutterstock.com/search/opposite+fat+thin
10. Balance
https://www.twinkl.co.in/illustration/girl-in-arabesque-sports-gymnastics-balance-planit-pe-ks2
11. Agility
A. Worksheets (teacher-made)