COURSE CODE : PE 1

COURSE TITLE : Physical Fitness Development

COURSE DESCRIPTION:
This course introduces the students to the phase of physical education which is concerned with contributing to the
physical, mental, emotional and social development of the individuals. It presents the basic principles and applies
the components of fitness with the emphasis of correct mechanics of execution.

COURSE OBJECTIVES:
1. appreciate the importance of physical education in daily lives
2. plan a group of regular exercises for the maintenance of physical fitness
3. execute proper skills in exercising
4. acquire more strength, coordination, agility and flexibility

Concepts and Components of Physical Fitness

I. INTRODUCTION
Participating in physical activity, exercise and physical fitness are important health maintenance
strategies for people of all ages including children, teenagers, adults, and seniors. If being physically
active is to become a part of a person’s lifestyle, it will be important to make a positive emotional
connection to the activities of choice. In other words, there needs to be a feeling that physical activity,
exercise and physical fitness are enjoyable and fun. It can be achieved by simply making it a habit.

The intent of this lesson is to have your parents or family, peers or friends and the college work
together to help you take greater ownership of your own physical fitness, promote the discovery of
activities suited to your own individual interests, and encourage active lifestyles that persist into your
future.

WHAT IS PHYSICAL FITNESS?

Physical fitness refers to the ability of your body systems to work together efficiently to allow you to be
healthy and perform activities of daily living. Being efficient means doing daily activities with the least
effort possible. A fit person is able to perform schoolwork, meet home responsibilities, and still have
enough energy to enjoy sport and other leisure activities. A fit person can respond effectively to normal
life situations, such as raking leaves at home, stocking shelves at a part-time job, and marching in the
band at school. A fit person can also respond to emergency situations - for example, by running to get
help or aiding a friend in distress.

THE PARTS OF PHYSICAL FITNESS

Physical fitness is made up of 11 parts - 6 of them health related and 5 skill related. All of the parts are
important to good performance in physical activity, including sports. But the 6 are referred to as
contributing to health-related physical fitness because scientists in kinesiology have shown that they can
reduce your risk of chronic disease and promote good health and wellness. These parts of fitness are body
composition, cardiorespiratory endurance, flexibility, muscular endurance, power, and strength. They also
help you function effectively in daily activities.

As the name implies, skill-related physical fitness components help you perform well in sports and other
activities that require motor skills. For example, speed helps you in sports such as track and field. These 5
parts of physical fitness are also linked to health but less so than the health-related components. For
example, among older adults, balance, agility, and coordination are very important for preventing falls (a
major health concern), and reaction time relates to risk for automobile accidents. Each part of physical
fitness is described in more detail in the two following features: The Six Parts of Health-Related Fitness
and The Five Parts of Skill-Related Fitness.
What is considered a fit person? A fit person….
 is able to perform schoolwork, meet home responsibilities, and still have enough energy to enjoy
sport and other leisure activities.
 A fit person can respond effectively to normal life situations, such as raking leaves at home,
stocking shelves at a part-time job, and marching in the band at school.
 A fit person can also respond to emergency situations - for example, by running to get help or
aiding a friend in distress.

What factors affect fitness? These factors include your….

1. environment
2. gender
3. stress
4. genetics
5. job
6. body type
7. medications
8. age
9. diet
10. chronic disease
11. vices
12. obesity

Components of Physical Fitness

Physical fitness is more easily understood by examining its components, or parts. When planning
a well-rounded exercise program, it is important to understand the five components of physical fitness
and how your training affects them. The components include: cardiorespiratory endurance, muscular
strength, muscular endurance, flexibility, and body composition. In general, achieving an adequate level
of fitness in all five categories is essential to good health.

Watch and Listen

The 5 Components of Health Related Fitness
 https://www.youtube.com/watch?v=eCJovVdQgVw

What’s the difference between aerobic and anaerobic exercise?

 
Aerobic and anaerobic exercises are excellent forms of physical activity. However, knowing the
differences between each can take fitness to the next level.  
 
Aerobic Exercise
According to the American College of Sports Medicine (ACSM), aerobic exercise refers to rhythmic
activities that use large muscle groups.
 
 
“Aerobic” means “with oxygen,” and that defines what occurs in the body during this type of exercise.
When people engage in aerobic exercise, the heart pumps oxygenated blood to working muscles so they
can burn fuel and move. Note that the body may only burn carbohydrates and fats in the presence of
oxygen.
 
Anaerobic Exercises
 
The ACSM characterizes anaerobic exercise as short, intense physical activity that is fueled by energy
sources within the contracting muscles. Those types of activities include weightlifting, sprinting, and
high-intensity interval training (HIIT). 
 
“Anaerobic” means “without oxygen.” Instead of receiving energy through oxygenated blood in aerobic
exercise, anaerobic exercise requires the body to break down carbohydrates from blood glucose or
glucose stored in muscle. Because the body doesn’t rely on oxygen in anaerobic exercise, people can only
exercise in this capacity for a short amount of time.

Assessment of Fitness Components

An objective evaluation of your current fitness status is important prior to beginning an exercise-training
program. This evaluation provides valuable information concerning your fitness strengths and weaknesses
and enables you to set reasonable fitness goals. Further, testing your initial fitness level also provides a
benchmark against which you can compare future evaluations.

Re-testing provides motivating feedback as your fitness program progresses. This unit presents a battery
of physical fitness tests that can assess your fitness level. These tests are designed to evaluate each of the
major components of health-related physical fitness such as: cardio respiratory fitness, muscular strength,
muscular endurance, flexibility, and body composition.

Paraphernalia during the Fitness Testing

1. First Aid Kit (for cuts, wounds or sprain)
2. Drinking Water
 3. Small Towel (to wipe your sweat)
4. During testing
5. Body Composition - tape measure, weighing scale
6. Flexibility - tape measure
7. Cardiovascular endurance - stop watch, step box (softdrink case) or stairs
8. Muscular Strength - mat

BMI
1.1. Weight - the heaviest or lightness of a person
Equipment - weighing scale
Procedure:
1. Adjust the scale to zero point.
2. Wear light clothing before weighing
3. On bare feet, stand erect and still with weight distributed on the center of the scale.
4. Record the score in kilograms
Scoring - record body mass to the nearest 0.5 kilograms
 
1.2. Height - the distance between the feet on the floor to the top of the head in standing
position
Equipment - tape measure laid flat to a concrete wall where zero point starts on the floor
XX. Square
An even and firm floor and wall.
     
Procedure:
1. Stand erect on bare feet with heels, buttocks and shoulders pressed against the wall where the
tape measure is attached.
2. Place the L-square against the wall with the base at the top of the head of the person being
tested.  Make sure that the L-square when placed on the head of the student, is straight and
parallel to the floor.
            Record the score in meters
        
Scoring - record standing height to the nearest 0.1 centimeter
     *** 1 meter = 100 centimeter

BELOW 18.5 Underweight

18.5 – 24.9 Normal
25.0 – 29.9 Overweight
30.0 – ABOVE Obese

Zipper Test
    Equipment : Ruler
    Procedure:
1. Stand Erect
2. Raise your right arm, bend your elbow and reach down across back as far as possible to test the
right shoulder; extend  your left arm down and behind your back, bend your elbow up across
your back and try to reach/across your fingers over those of your right hand as if to  pull
a zipper or scratch between the shoulder blades.
3. To test the left shoulder, repeat procedures 1 and 2 with the left hand over the left shoulder.
4. Make sure the fingers touched or overlapped each other, if not, measure the gap between the  
middle fingers of both hands.
5. Record the distance in centimeter.
 
   Scoring - record zipper test to the nearest 0.1. centimeter
 Score Standard Interpretation
5 Fingers overlapped by 6cm and above Excellent
4 Fingers overlapped by 4-5,9cm Very Good
3 Fingers overlapped by 2-3.9cm Good
2 Fingers overlapped by 0.1-1.9cm Fair
1 Just touched the fingers Needs improvement
0 Gap of 0.1 or wider Poor

3-Minute Step Test

   Equipment : step - height of 12 inches  and stop watch/watch
   Procedure:
1. Position one foot away from the step or bench.
2. At the signal “Go”, step up and down the step/ bench for 3 minutes at a rate of 24 steps
per minute. One step consists of 4 beats – that is, up with the left foot (ct.1), up with the right
foot (ct.2), down with the left foot (ct.3), down with the right foot (ct.4).
3. Immediately after the exercise, locate your pulse and in five (5) seconds, start the
counting of  your heart rate. Don’t talk while taking the pulse.
4. Count the pulse beat for 10 seconds, multiply it by 6.
 
  Scoring - record the 60 second heart rate after the activity
 
3:00 min. - do the activity
3:05 min - locate the pulse within 5 sec.
3:15 - get the pulse rate
4:00 - get the recovery HR

Plank
     Equipment : Exercise Mat
     Procedure:
    You:   
1. Assume a push-up position. Rest body on  forearms with palms and fingers flat on the
floor.  Elbows are aligned with the shoulders. 
2.  Legs are straight with ankles, knees and thighs touching together. 
3.  Support weight on forearms and toes; make sure that your back is flat. Head, neck
and spine are in a straight line. 
4.  Keep abdominals engaged /contracted; do not let stomach drop or allow hips to rise.
 
For the partner:
1. Ensure the availability of a mat/smooth flooring or anything that can protect the forearms.
2. Give the signal “start/go” and start/press the time piece.
3. Make sure that the back of the head, neck, spine, and ankles are in a straight line.
4. Stop the time when the tester can no longer hold the required position, or, when the performer
   has held the position for at least 90 seconds. Holding the plank position beyond 90 seconds is
   considered unnecessary.
 
Scoring - record the 60 second heart rate after the activity

Making Well-Informed Food Choices

You have all been told from a young age to eat well. But it’s easy to forget why and how you should
maintain a balanced diet. A balanced diet is one where you eat a wide variety of mostly healthy foods in
moderation. This means, no food is off-limits as long as you know how often you eat it and how much of
it you eat.

In general, a healthy diet keeps your body running on a daily basis. The choices you make about what to
eat and drink really matter. Having a healthy diet has a lot of benefits. It can help you lose weight or
maintain your desired weight. It also can lower your cholesterol and prevent certain health conditions.
Eating healthy diet can minimize the damage caused by exercise and help your body rebuild itself even
stronger. Your daily diet needs to meet the tough demands of your training programme as well as keep
you healthy. To help you make the right food choices, this module explains the basis of a good training
diet, what each nutrient does, how much you need and how you can achieve your ideal intake.

MACRONUTRIENTS and MICRONUTRIENTS

Macronutrients

Carbohydrates: The word carbohydrate literally means "hydrated carbon," or carbon with water. Thus,
it is no surprise that carbohydrates are made up of carbon, hydrogen, and oxygen. Sucrose (table sugar)
is an example of a commonly consumed carbohydrate. Some dietary examples of carbohydrates are
whole-wheat bread, oatmeal, rice, sugary snacks/drinks, and pasta.

Water: Water is made up of hydrogen and oxygen and is the only macronutrient that provides no energy.

Proteins: Like carbohydrates, proteins are comprised of carbon, hydrogen, and oxygen, but they also
contain nitrogen. Several dietary sources of proteins include nuts, beans/legumes, skim milk, egg whites,
and meat.

Lipids: Lipids consist of fatty acids, triglycerides, phospholipids, and sterols (cholesterol). Lipids are
also composed of carbon, hydrogen, and oxygen. Some dietary sources of lipids include oils, butter, and
egg yolks.

Micronutrients

Vitamins: These compounds are essential for normal physiologic processes in the body.

Minerals: Minerals are the elements (think periodic table) that are essential for normal physiologic
processes in the body.

Calories (Food Energy)

Food energy is measured in kilocalories (kcals), commonly referred to as calories. Although technically

incorrect, this terminology is so familiar that it will be used throughout this course. A kilocalorie is the
amount of energy needed to raise 1 kilogram of water 1 degree Celsius. A food‘s kilocalories are
determined by putting the food into a bomb calorimeter and determining the energy output:

Energy = Measurement of Heat Produced.

The number of kilocalories per gram for each nutrient is shown below:

Amount of calories obtained from nutrients

Nutrient Energy (kcal/g)

Carbohydrate 4
Protein 4
Lipids 9
Water 0
Vitamins 0
Minerals 0
 

The above illustration shows only carbohydrates, protein, and lipids provide energy. Knowing the
number of calories in each nutrient allows a person to calculate/estimate the amount of calories
contained in any food consumed. Your daily calorie needs will depend on your genetic make-up, age,
weight, body composition, your daily activity and your training programme. It is possible to estimate the
number of calories you need daily from your body weight (BW) and your level of daily physical activity.

Step 1: Estimate your Basal Metabolic Rate (BMR)

As a rule of thumb, BMR uses 22 calories for every kg of a woman‘s body weight and 24

calories per kg of a man‘s body weight.

Women : BMR = weight in kg x 22

Men: BMR = weight in kg x 24

Step 2: Work out your Physical Activity Level (PAL)

This is the ratio of your overall daily energy expenditure to your BMR; a rough measure of your lifestyle
activity.

 Mostly inactive or sedentary (mainly sitting) 1.2

 Fairly active (exercise 2-3 x weekly) 1.4
 Moderately active (exercise 2-3 x weekly) 1.5
 Very active (exercise hardly daily) 1.7
 

Step 3: Multiply your BMR by your PAL to work out your Daily Calorie Needs

Daily calorie needs = BMR x PAL

This figure gives you a rough idea of your daily calorie requirement to maintain your weight. If you eat
fewer calories, you will lose weight; if you eat more then you will gain weight.

 Your BMR is the number of calories you burn at rest (to keep your heart beating, your lungs
breathing, to maintain your body temperature, etc). It accounts for 60–75% of the calories you
burn daily. Generally, men have a higher BMR than women.

 Physical activity includes all activities from doing the housework to walking and working out in
the gym. The number of calories you burn in any activity depends on your weight, the type of
activity and the duration of that activity.

There is universal scientific consensus that diet affects performance. A well-planned eating
strategy will help support any training programme, whether you are training for fitness or for
competition; promote efficient recovery between workouts; reduce the risk of illness or
overtraining, and help you to achieve your best performance.
 
Of course, everyone has different nutritional needs and there is no single diet that fits all. Some
athletes require more calories, protein or vitamins than others; and each sport has its unique
nutritional demands. But it is possible to find broad scientific agreement as to what constitutes a
healthy diet for sport generally.
 
 

Nutrition before Training Exercise

 
What you eat and drink the day before and during the several hours before your workout dictates how
much energy you‘ll have for training and how well you will perform. It also affects how much body fat,
glycogen or even muscle tissue you burn. Get it wrong and you may find yourself struggling to complete
your planned workout and performing under-par. Even worse, you could end up burning muscle rather
than fat as your fuel reserves dip. Get your pre-exercise nutrition right and you‘ll have plenty of energy
to train hard and perform at your best. Eating the right amount and type of carbohydrate as well as
timing your pre-exercise meal correctly will help avoid common problems such as fatigue, dizziness,
fainting and stitch.
 
Why eat before training?
 
The main purpose of your pre-workout meal is to stabilize your blood sugar levels during exercise. It
also staves off hunger and minimizes the risk of problems such as stitch and hypoglycaemia (low blood
sugar levels). But don‘t expect your pre-workout meal to fuel your muscles. There isn‘t enough time for
your body to turn the food into glycogen – the muscles main fuel supply – so your body must rely on
existing glycogen (and fat) stores. It takes 24 hours to refill muscle glycogen stores, so what you‘ve
consumed the previous day matters. For most regular exercisers, a daily diet providing carbohydrates of
around 280–350 g for a 70 kg person.
 
Should you train on empty?
 
It is definitely not advisable to train on an empty stomach, especially if you want to improve strength,
endurance or performance. Firstly, you‘re more likely to feel lethargic and unmotivated when you
haven‘t eaten for several hours. Eating a light snack a couple of hours before your workout will reduce
the temptation to skip your training. Secondly, when your brain isn‘t getting enough fuel you‘ll feel faint,
lose concentration and risk injury. You may become light-headed, weak and shaky – all symptoms of low
blood sugar levels – and this will certainly stop you from working out. Finally, you are more likely to
fatigue early as muscle glycogen and blood sugar levels dip. Rather like a car running out of petrol, your
body will come to a weary halt. You won’t take your car out on a long journey when the petrol tank is
low. So you can‘t expect to exercise very hard or very long when you haven‘t fueled your body for several
hours.
 
How much to eat before training
 
The exact amount you should eat depends on your body weight (heavier people need more) and how
hard and long you plan to exercise (eat more for longer, harder workouts). In general, if you plan to
workout for less than 2 hours, aim to eat around 1 g carbohydrate per kg of body weight (or 70 g for a 70
kg person) or 400–600 calories. For longer workouts or endurance events eat around 2 g carbohydrate
per kg of body weight (or 600–800 calories). Don‘t eat a big meal just before a workout otherwise you
will feel uncomfortable, sluggish and ‗heavy‘.
 
When to eat before training
 
Ideally, you should aim to have a meal 2–4 hours before a workout. This should leave enough time to
partially digest your food although, in practice, the exact timing of your pre-workout meal may depend
on your daily schedule. You should feel comfortable neither full nor hungry.
 
 
What are the best foods to eat just before a workout?
 
Slow-burning or low glycaemic index (GI) foods – that is foods that produce a gradual rise in blood
sugar levels are the best foods before a workout. It seems that low-GI foods help spare muscle glycogen
and avoid problems of low blood sugar levels during long training sessions. Low-GI meals may also help
you burn more fat during exercise.
 
Why drink before training?
 
It is important to ensure that you are properly hydrated before training to minimize the risk
of dehydration during exercise. Even mild dehydration can result in early fatigue as your body is unable
to cool itself efficiently, which puts extra stress on the heart and lungs. Exercise feels tougher when you
are dehydrated and you cannot train as hard.
 
 
 When to drink before training?
 
The best strategy is to keep hydrated throughout the day rather than load up with fluid just before your
workout. Try to make a habit of drinking water regularly. Have a glass of water first thing in the
morning and then schedule drinks during your day. Aim for at least 8 glasses (11⁄2 –2) daily, and more
in hot weather or workout days. It‘s better to drink little and often rather than drinking large amounts in
one go, which promotes urination and a greater loss of fluid. Carry a bottle of water with you
everywhere: to the gym, office and in the car, as a constant reminder to drink. It need not be expensive
bottled water. A simple water bottle or a bottled-water bottle will do just refill with tap water. Drink
before you get thirsty. By the time your thirst mechanism kicks in you may have lost around 2 per cent of
your body weight as water. If you relied on your thirst alone, you would replace only 50–75 per cent of
the amount you need.

How to Use the Daily Food  Guide:  What counts as One Serving?
 
Bread, Cereals, Rice, and Pasta
1 slice of bread
½ cup cooked rice or pasta
½ cup cooked cereal
1 ounce of ready-to-eat cereal
 
Vegetables
½ cup of chopped raw or cooked vegetables
1 cup of leafy raw vegetables
 
Fruits
1 piece of fruit or melon slice
½ cup of juice
½ cup of canned fruits
½ cup of dried fruits
 
Milk, yogurt, and Cheese
1 cup milk or yogurt
1 ½ to 2 ounces of cheese
 
Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts
2½ to 3 ounces of cooked or 1 egg or  2  table spoons of peanut butter as
1 ounce  of lean meat (about ½ serving)
 
Fats, Oils, and Sweets you need to lose weight

Activity 1
Directions: Choose the correct term/s as defined or described on each number.

physical activity exercise aerobic exercise lifetime activity

workout anaerobic exercise muscle cramps fitness
skill-related fitness cool down health-related fitness fitness assessment
physical fitness sedentary warm up

____________________1. The part of an exercise session when you are exercising at your highest peak.
____________________2. A cardiovascular activity that prepares the muscles for work.
____________________3. Fitness that reduces a person’s chances of getting disease.
____________________4. Involving little physical activity.
____________________5. Purposeful activity that is planned, structured, and repetitive, that improves or
maintains little physical activity.
____________________6. Intense, short bursts of activity in which the muscles work so hard that they
produce energy without using oxygen.
____________________7. Low-level activity that prepares your body to return to a resting state.
____________________8. A sudden and sometimes painful contractions of the muscles.
____________________9. Any form of movement that causes your body to use energy.
____________________10. All rhythmic activities that use large muscle groups for an extended period of
time.
____________________11. The ability to carry out daily tasks easily and have enough reserve energy to
respond to unexpected demands.
____________________12. An activity that can be done at any age.
____________________13. The kind of fitness that helps a person perform physical skills.
____________________14. Focuses on the components of health-related fitness including cardiovascular
endurance, muscular strength and endurance, flexibility, and body composition.
____________________15. Used to develop activities that support the development of all students.

Activity 2
Directions: Identify the different types of physical activity as Aerobic or Anaerobic.

____________1. brisk walking

____________2. swimming
____________3. rowing
____________4. running
____________5. jumping rope
____________6.bowling
____________7. weight lifting
____________8. basketball
____________9. gardening

____________10. sprints
____________11. football
____________12. dancing
____________13. power lifting
____________14. push-ups
____________15. yoga

Activity 3
Directions: Provide a clear explanation of your answers to the succeeding questions.

1. Is a medical exam required before beginning a fitness program? In this season of Covid-19
pandemic, will it be fine to do physical fitness activities without having a doctor checking on
you?
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________

2. Does being physically fit make a difference in how long you live? How?
______________________________________________________________________________
______________________________________________________________________________
 ______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
3. Physically fit people are less likely to develop or die from hypokinetic disease. What do you
mean by hypokinetic disease?
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________

Activity 4
Directions: Calculate your BMI
Height Weight
BMI Classification
(meters) (kilograms)

Activity 5
Directions: Define the following terms
1. Nutrient
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
2. Nutrition
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________

 
Activity 2: Macronutrients and Micronutrients
Directions: Try to remember the food you usually consume and list them in the following category
of nutrient.
Macronutrients Micronutrients
1. 1.
2. 2.
3. 3.
4. 4.
5. 5.
 
 
Activity 3: Estimate Daily Energy Needs
Directions: Estimate the daily energy needs of the following:
1. An active 60 kg woman and a 70 kg sedentary man.
 
 
 
 
2. An active 60 kg man to gain weight and a 70 kg sedentary woman to lose weight.
 
 
 
 
3. Where do you get energy for your body function?
 
 
 
 
4. How many calories do you need per day?
 
 
 
 
 
Activity 4: Discuss with 2 of your classmates
What are the “DO’s” and “Don’t Do’s” of nutrition before exercise?
DO’s Don’t Do’s
1. 1.
2. 2.
3. 3.
4. 4.
5 5.