LESSON 1:
INDICATIVE OF PHYSICAL ACTIVITY
EXERCISE-BASED FITNESS ACTIVITIES
PHYSICAL ACTIVITY – “Any bodily
movements produced by skeletal muscles
that results in energy expenditure”
STRUCTURED PHYSICAL ACTIVITY –
planned, purposeful activity undertaken to
promote health and fitness.
INCIDENTAL PA –not planned and usually
is the result of daily activities at work, home,
etc.
PHYSICAL ACTIVITY DOMAINS
● OCCUPATIONAL – work-related:
Involving manual labor task, walking,
carrying or lifting objects.
● DOMESTIC – Housework, yardwork,
childcare, chores, self-care,
shopping, incidental.
● TRANSPORTATION – Purpose of
going somewhere.
● LEISURE TIME – Discretionary or
recreational activities.
FOUR DIMENSIONS OF PHYSICAL
ACTIVITY
MODE / TYPE – Physiological and
biochemical demands/types (aerobic vs
anaerobic activity, resistance or strength
training, balance and stability training.
FREQUENCY – Number of sessions per
day or per week
INTENSITY – Rate of energy expenditure.
DURATION – Time of the activity bout
during a specific time frame.
QUANTIFYING UNITS OF MEASURE
LEVEL
● MET –metabolic equivalent of task
● KCAL- KiloCalorie
CALORIE - measure of the energy value of
food. The amount of energy necessary to
raise the temperature of 1 gram of water C.
METABOLIC EQUIVALENT TASK –
Common unit used to express exercise
intensity. It estimates the amount of energy
used by the body during PA.
PERSONAL FITNESS PLAN. - A plan helps
you make gradual but steady progress
toward your goals.
STEP 1: GETTING MEDICAL CLEARANCE
● People of any age who are not at
high risk for serious health can
safely exercise at a moderate
intensity (60% or less maximum
heart rate) without a prior medical
evaluation.
● PAR-Q & YOU body composition
flexibility
muscular strength
STEP 2: ASSESSING YOURSELF muscular endurance
cardiorespiratory endurance
● Assess your current level of physical
activity and fitness for each of the
five health-related fitness
components
STEP 3: SETTING GOALS (SMART)
SPECIFIC, MEASURABLE, ACHIEVABLE,
REALISTIC, TIMED.
STEP 4: CHOOSING ACTIVITIES FOR A
BALANCED PROGRAM
 ● Fun and interest - - Badminton, tennis, table tennis,
● Your current skill and fitness level volleyball, basketball, soccer,
● Time and convenience kickball and relay races. Also,
● Cost Filipino games.

LESSON 2: PYRAMID LEVEL 3 (STRENGTHENING AND

FLEXIBILITY ACTIVITIES) OFTEN
Food pyramid guides help people to vividly
visualize the right proportion and amount of
food needed to maintain health.
The Philippines Association for the study of
Overweight and Obesity (PASOO), they
conceptualized the FILIPINO PYRAMID
ACTIVITY GUIDE.
- 2-3 times a week at least 30-45mins
- Includes push-ups or pull-ups,
shooting basket, dancing, dodgeball,
or tag playing sport in school or at a
park.
- These activities are intended to
improve your bone and muscles
strength and improve the strength of
your connective tissues.

LEVEL 4 (INACTIVITY LEVEL)

MINIMALLY

- A few times a month

- Includes sitting, watching tv, playing
computer games, and surfing.
- Strengthen your muscles, heart and
lungs. They do not burn calories or
increase use of energy by your body.
BOTTOM LEVEL (DAY TO DAY
ACTIVITIES) HABITUAL

- As often as possible
- Should be part of your everyday LESSON 3: SIPA (SHORT INCIDENTAL
routines. Walking, climbing the stairs PHYSICAL ACTIVITY)
and doing household chores could
be a good way to start.
SHORT INCIDENTAL PHYSICAL ACTIVITY
LEVEL 2 (AEROBIC EXERCISE
RECREATIONAL ACTIVITIES) - A 2–3-minute physical activity that
REGULARLY interrupts an hour of continuous
sitting.
- 3-5 times a week: at least 30-45mins
- It is meant to mitigate/lessen the
- Includes brisk walking, jogging,
adverse effects of a sedentary
running, bicycling, rope jumping, and
lifestyle.
swimming.
- Less daunting than an exercise or
less cumbersome than any activity
 that needs preparations or additional 4. Enjoy some regular, vigorous
participants to be undertaken. exercise for extra health and fitness.

CONTINUATION Eat right – promotion of Pinggang Pinoy. In

this serving, half of the plate should be
- Can and should be done with
fruits and vegetables. The other half
regularity throughout the day,
should be composed of carbohydrates
especially during pandemic.
(wheat, grains) and protein (fish, egg,
- Activities and movement according
poultry and beef).
to one’s choice and capacity.

EXAMPLES OF SIPA
Get enough rest and sleep. - 7 to 8 hours
SQUATS.
of sleep is recommended, the quality of
AIRWALK, sleep is also important.

ARM & LEG RAISE,

HINGED STRETCH, Managing stress – regular exercise can

help. Other stress management techniques
TWIST,
include remaining calm, talking to people,
COMBINATION OF TWISTING, BENDING limiting news feeds and establishing routine.
AND SQUATS

STEP BACK LUNGES,

Engage in exercise and physical activity.
MARCHING, WHO says 150 to 300 minutes of moderate
to vigorous physical activity every week
FLYING,
must be maintained.
KNEE TOUCHES,

PUSH UPS.
Herculles Callanta – QUOTES
PULL UPS

LESSON 4: FUNCTIONAL MOVEMENT

NATIONAL PHYSICAL ACTIVITY SCREEN TEST
GUIDELINES

1. Think of movement as an
Functional movement screen (fms)
opportunity, not an inconvenience
2. Be active every day in as many - A screening tool used to evaluate
ways as you can SEVEN fundamental movement
3. Put together at least 30 mins of patterns in individuals with no
moderate – intensity physical activity current pain complaint or
on most, preferably all, days. musculoskeletal injury.
 - FMS is not intended to diagnose
orthopedic problems but rather to
demonstrate opportunities for
improved movement in individuals.
SCREENING GUIDELINES
1. Best performed with assistance. If
nobody can assist you, use a mirror,
camera or video to properly execute
the tests.
2. Students have two attempts to
perform each test, so don’t be afraid
to move around during the test.
3. Students should wear shoes that
they train in the most.
4. FMS screen is performed with no
prior warm-up. Stretching or
movement preparation. It is
important to know a person’s natural
state of movement when they walk
through the door. This is the best
indication of the quality and level of
movement competency they
experience in their current daily
activity.
2. HURDLE STEP
Hurdle step pattern is an integral part of
locomotion and acceleration. this movement
challenges the body’s step and stride
mechanics, whale testing stability and
control in a single leg stance.
-The main thing to consider is that no single
part is being tested. imposing maximal hip
flexion of the one leg while maintaining
apparent hip extension of the opposite leg
requires relative bilateral, asymmetric hip
mobility and dynamic stability.
3. INCLINE LUNGE
Places the body in a position to stimulate
stresses during rotation, deceleration and
lateral movements.
This test also challenges hip, ankle and foot
mobility and stability.
Ankle, knee and hip mobility may be
inadequate for either the front or rear leg.
Dynamic stability may not be adequate to
complete the pattern

4. SHOULDER MOBILITY
ANATOMICAL LANDMARKS
The shoulder mobility pattern demonstrates
1. FEMUR - upper Legs
the natural complementary rhythm of the
2. TIBIA - lower legs
scapular-thoracic region, thoracic spine and
FUNCTIONAL MOVEMENT SCREEN rib cage during reciprocal upper-extremity
(FMS) shoulder movements.

1. DEEP SQUAT The test requires an asymmetric movement

because the arms travel in opposite
-Movement that challenges total body
directions. the test also requires both arms
mechanics and neuromuscular control when
reaching simultaneously, coupled with
performed properly.
postural control and core.
- The squat is a movement needed in most
purpose: evaluate the flexibility and mobility
athletic events. Deep quat is used to assess
of your shoulder joint. also be used to
bilateral, symmetrical, functional mobility of
the hips, knees, and ankles.
assess the range of motion (ROM) of your
shoulders including flexion and extension.
5. ACTIVE LEG RAISE
The active straight-leg raise pattern not only
identifies the active mobility of the flexed
hip, but looks at the core stability within the
pattern, as well as the available hip
extension of the alternate hip. this is not so
much a test of hip flexion on one side, as it
is an appraisal of the ability to separate the
lower extremities in an unloaded position.
purpose: One of the fundamental tests of
the FMS that is a lower limb reciprocal
pattern that assess dynamic hip mobility
while simultaneously looking at core stability
and motor control of the trunk and pelvis
during single leg hib hinging.
The rotary stability pattern observes
multi-plane pelvis, core and shoulder girdle
stability during a combined upper and lower
extremity movement. this pattern is
complex, requiring proper neuromuscular
coordination and energy transfer through
the torso. it has its roots in the creeping
pattern that follows basic crawling in our
developmental sequence.
purpose: complex movement requiring
proper neuromuscular coordination and
energy transfer from one segment of the
body to another through the torso. the rotary
stability test assesses multi-planar trunk
stability during a combined upper and lower
extremity motion.

6. TRUNK STABILITY PUSH-UP

DHISATR
Used as a basic observation of reflex core
DEEP SQUAT
stabilization, and is not a test or measure of HURDLE STEP
upper body strength. INCLINE LUNGE
SHOULDER MOBILITY
ACTIVE LEG RAISE
The goal is to initiate movement with the TRUNK STABILTY PUSH-UP
upper extremities in a push up pattern ROTARY STABILITY
without allowing movement in the spine or
hips.

The movement tests the ability to stabilize

the spine in the sagittal plane during the
closed kinetic chain, upper body
symmetrical movement.

purpose: tests the ability to stabilize the

core and spine in an anterior and posterior
plane during a closed-chain upper body
movement.

7. ROTARY STABILITY