Republic of the Philippines

ZAMBOANGA PENINSULA POLYTECHNIC STATE UNIVERSITY

COLLEGE OF TEACHER EDUCATION
SENIOR HIGH SCHOOL
R.T. Lim Blvd., Zamboanga City

PHYSICAL EDUCATION
and health
Hope 1
GRADE 11
EXERCISE FOR FITNESS
UNIT 1 WEEK 1-4
Learning Competencies:
1. Self-assesses health-related fitness (HRF).Status, barriers to physical activity assessment
participation and one’s diet.
2. Sets Frequency Intensity Time Type (FITT) goals based on training principles to achieve
and/or maintain health- related fitness (HRF).
3. Engages in moderate to vigorous physical activities (MVPAs) for at least 60 minutes most days
of the week in a variety of settings in- and out- of school.
 San Jose Road, Baliwasan
ZAMBOANGA PENINSULA POLYTECHNIC STATE UNIVERSITY 7000 Zamboanga City, SY: 2021 – 2022
COLLEGE OF TEACHER EDUCATION Philippines
First Semester
SENIOR HIGH SCHOOL

SUBJECT: HEALTH OPTIMIZING PHYSICAL EDUCATION 1

CHAPTER 1- Exercise for Fitness

MY Fitness Story

My dad suffered a heart attack two years ago. He was fortunate to have survived the
event. It made us realize the importance of adopting a healthy lifestyle. My father has to make
difficult choices regarding his diet and physical activity. He was used to eating fat-rich food
and he did not engage in any sports. The entire family adopted healthy choices to support our
dad. Our goal is to keep these changes for the rest of our lives.

-Robert

Everyone wants to be fit and healthy. There are over a hundred researches that show how to
achieve fitness and wellness-the clear solution is to move more and eat well. The solution might be
simple but choosing which fitness program to follow or what food to eat is overwhelming. The fitness
industry is flooded with various tools and programs that promise to help you get fit fast with less work.
This book will help you weed out the jungle of choices and provide quick answers to common fitness
concerns.

What is the recommended level or amount of physical activity to maintain good health?

The general idea of health promotion strategies is to encourage Filipinos to move more. It is
recommended that teenagers engage in physical activity for at least 60 minutes every day. In 2008, the
food and Nutrition Research Institute (FNRI) reported that 86% of Filipino high school students in Manila
fail to achieve the recommended physical activity level. The WHO reported similar results after the Global
School-based Student Heath Survey was conducted in 2007. Moreover, the global study indicated that
Filipino teenagers are one of the most sedentary in the world because they only engage in physical activity
for at least 60 minutes on an average of one day per week.

Physical activity involves any bodily movement caused by muscular contractions that result in the
expenditure of energy. It is usually classified according to its purpose such as occupational, transport-
related, household, and recreation. Many people believe that one should engage in sports and exercise to
be active, which is a misconception. In fact, sports and exercise are just part of the activities that can be
classifies under recreational physical activity. Exercise is a planned program of physical activities usually
designed to improve physical fitness with the purpose of increasing physical fitness level. While physical
activity is different from exercise, research shows that both physical activity and exercise can improve
one’s well-being. It should be noted that the protection conferred by being fit is higher than being
physically active.
 What are the benefits of becoming active and being physically fit?

Physical fitness is a condition that allows the body to effectively cope with the demands of
daily activities and still has the energy to enjoy other leisure activities Physical Fitness is a broad
term and has many components. In relation to health and wellness, experts have identified
several components that an individual should maintain at an adequate level to remain healthy and
reduce the risk of premature death, disease, and injury.
Health-Related Components of Physical Fitness
❖ Cardiovascular-respiratory Fitness – it is the ability of the heart, lungs and blood vessels
to supply oxygen and nutrients to the working muscles efficiently in order to sustain prolonged
rhythmical exercises. The ability to deliver and utilize oxygen is an indicator of a healthy heart.
Research shows that individuals who can use large amounts of oxygen during maximal exercise
have strong hearts, normal blood pressures, and decreased risk for heart disease and diabetes.
Activity test or example activity: Running
❖ Muscular Strength – It is the ability of the muscle to generate the greatest force. One repetitions
maximum is the heaviest load that can be lifted in one repetition. A good strength level protects
an individual from severe injuries when he/she slips or falls. Activity test or example activity:
weightlifting
❖ Muscular Endurance- It is the ability of the muscle to resist fatigue when performing multiple
repetitions of a submaximal load. It can also refer to the period of time in which a muscle is able to
hold a contraction. Muscular endurance is needed to deter injuries that commonly occur when
the individual is tired. Activity test or example activities: Abdominal curl-up and push-ups
❖ Flexibility – It is the ability to move a joint without pain over its entire range of motion. It is
affected by the structure of the joint and the muscles surrounding the joint. An adequate
degree of flexibility is important to prevent injury and to maintain body mobility. It can be greatly
improved by stretching. Activity test or example activities: sit and reach and trunk forward flexion
❖ Body Composition – It refers to total make-up of the body using the concept of two components
model the lean body mass and the body fat. It is often reported as the ratio of fat mass with the
overall body mass. Many non-communicable diseases are associated with obesity or having too
much fat especially around the abdominal area. Activity test or example activity: wait
circumference

IMPORTANCE OF AN ACTIVE LIFESTYLE

• Improves bone, joint, and muscle strength

• Develops motor control and coordination
• Helps maintain a healthy body composition
• Improves the psychological functioning of an individual
• Increases the efficiency of the lungs and the heart
• Increases muscle strength and endurance
• Protects from musculoskeletal problems such as “low” back pain
• Possibly delays the aging process
 Reduces the risk of cardiovascular diseases such as coronary artery diseases and stroke
• Promotes healthy cholesterol level
• Helps regulate blood pressure
• Decreases risk of type 2 diabetes
• Reduces risk of breast cancer and colon cancer
 Improves control over anxiety and depression; and
 Builds self-esteem and social interaction
 Basic Concepts and Definitions: Physical Activity and Exercise
Physical Activity and Exercise are often used synonymously. They are, however, not
synonymous. Hence, it will be helpful to have a full understanding of both terms before
proceeding further.

Physical Activity is defined as bodily movements produced by the skeletal muscles that
lead to energy expenditure. It includes various activities such as doing household chores and
walking. In addition, physical activities can be classified into four domains:
occupational, domestic, transportation, and leisure time.

❖ Occupational- These are work-related activities such as climbing the stairs or lifting objects.
❖ Domestic- These are activities done at home such as household chores.
❖ Transportation- These are activities for traveling or for commuting.
❖ Leisure Time- These are activities for recreation.

Exercise- is a type or subcategory of physical activity. It is a planned, structured, repetitive

bodily movements that someone engages in for the purpose of improving or maintaining
physical fitness or health. (Buckworth and Dishman) Therefore, it is incorrect to use
physical activity interchangeably with exercise because not all physical activity may be
classified as exercise.

What type of exercises can be performed to derive these health benefits?

At the beginning of the lesson, you met Arnold who wants to improve his cardiovascular or
endurance capacity to meet the demand of running to school with less effort exerted. What kind
of physical activity will you recommend to him to help him attain his goal? To help you identify
a physical activity you must first be familiar with the different kinds of exercises and
sample activities for each kind. There are three main types of physical activity:

❖ Aerobic activities- is also known as cardio or endurance activity. Aerobic physical activities
improve the efficiency of aerobic energy production and cardiorespiratory endurance. When you
engage in these types of exercise, the large muscles of your body, in your arms and legs, for
instance move in rhythmic manner for a sustained period of time. You will also notice an increase
in your breathing and heart rate.
Example activities: active recreation such as hiking, skateboarding, brisk walking, running, and
biking, and sports such as swimming, basketball, and tennis.
❖ Muscle-strengthening activities- are collectively called resistance training. Muscle
strengthening activities are primarily used to improve muscular strength and muscular
power. Such activities make the muscles of the body work against an applied force or
weight; hence, the muscles do more work than usual.
Example activities: weight training, resistance band training

❖ Bone-strengthening activities- is also referred to as weight-bearing or weight- loading

activity. It produces force on the bones that promotes bone growth and strength. Bone-
strengthening activities can also be aerobic and muscle- strengthening in nature as
they often involve a person’s feet impacting the ground. The impact against the ground produces
a force that pushes the feet, legs, and even arms to support one’s body weight.
Example activities: jumping jacks, hopping, skipping, running, brisk walking, and
weightlifting.
 BARRIERS TO AN ACTIVE LIFESTYLE

How do we solve the common barriers to adopting an active lifestyle?

The common barriers to change usually occur when a person is between the Preparation and
Action stages. Individuals in the Pre-contemplation and Contemplation stage can be motivated to
adopt a new behavior by showing the benefits and providing encouragement that change is
possible. Each individual has a unique set of circumstances and will probably have a unique set of
barriers. There are no hard and fast rules for each barriers and they should be dealt on a case-to-
case basis. However, there are guidelines that can be used to deal with these barriers.

The barriers in the preparation stage are common to people who are adopting a healthy behavior
for the first time. Many people who have not tried an active pursuit are anxious, have low self-
esteem, and do not believe that they have the ability to change. It is important for them to realize
that their barriers are perceptions of the situation. Their attitude towards physical activity lets
they perceive the situation as difficult and full of obstacles. The sooner he/she realizes that these
perceptions are not gospel truths, the quicker the individual can initiate the health the behavior.

BARRIERS SOLUTION

I do not have time Prioritize activities and cut back some time from the non-essential
activities to be able to exercise

I am always tired Make a physical activity diary and analyze which part of the day you have
more energy and schedule you work-out around that period

I do not know how Read journals and articles on the best practices as well as ask people who
have been successful at adopting the healthy behavior

I do not have enough There are numerous exercise regimens that are not expensive such as
money running and swimming

I do not fell support Inform family and friends about the new behavior or join a activity club that
has the same interest

I am not motivated Create a list of pros and cons of the positive behavior that will serve as a
reminder; Focus on changing the behavior instead of the outcome and
written a SMART goal

I lack will power Identify what triggers the backslide and be conscious when it happens:
implement a reward system

I easily get discourage Avoid negative self-talk and replace them with encouraging words

The barriers in the Action stage reflect the ability of the individual to sustain the new behavior. It
is expected that the individual will consistently face these barriers from time to time, backslide,
and fell unable to continue with the positive behavior. It would greatly help the individual if he/she
has someone or a group that would provide support and encouragement. These are studies that
point to friends and family as strong predictors of engaging in an active lifestyle.
 SUMMARY
 Physical fitness is a condition that allows the body to effectively cope with the demands of
daily activities and still has the energy to enjoy other leisure activities Physical Fitness is a
broad term and has many components.
 Cardiovascular-respiratory Fitness – it is the ability of the heart, lungs and blood vessels
to supply oxygen and nutrients to the working muscles efficiently in order to sustain
prolonged rhythmical exercises. The ability to deliver and utilize oxygen is an indicator of a
healthy heart.
 Muscular Strength – It is the ability of the muscle to generate the greatest force. One
repetition maximum is the heaviest load that can be lifted in one repetition.
 Muscular Endurance - It is the ability of the muscle to resist fatigue when performing
multiple repetitions of a submaximal load. It can also refer to the period of time in which a
muscle is able to hold a contraction.
 Flexibility – It is the ability to move a joint without pain over its entire range of motion. It
is affected by the structure of the joint and the muscles surrounding the joint. An
adequate degree of flexibility is important to prevent injury and to maintain body mobility.
 Body Composition – It refers to total make-up of the body using the concept of two
components model the lean body mass and the body fat. It is often reported as the ratio of
fat mass with the overall body mass. Many noncommunicable diseases are associated with
obesity or having too much fat especially around the abdominal area.
 Physical Activity - is defined as bodily movements produced by the skeletal muscles that
lead to energy expenditure. It includes various activities such as doing household
chores and walking.
 Physical activities can be classified into four domains: Occupational, Domestic,
Transportation and Leisure Time.
 Occupational- These are work-related activities such as climbing the stairs or lifting
objects.
 Domestic- These are activities done at home such as household chores.
 Transportation- These are activities for traveling or for commuting.
 Leisure Time- These are activities for recreation.
 Exercise- is a type or subcategory of physical activity. It is a planned, structured,
repetitive bodily movements that someone engages in for the purpose of improving
or maintaining physical fitness or health.
 It is incorrect to use physical activity interchangeably with exercise because not all physical
activity may be classified as exercise.
 Aerobic activities- is also known as cardio or endurance activity. Aerobic physical
activities improve the efficiency of aerobic energy production and cardiorespiratory
endurance. When you engage in these types of exercise, the large muscles of your body, in
your arms and legs, for instance move in rhythmic manner for a sustained period of time.
 Muscle-strengthening activities- are collectively called resistance training. Muscle
strengthening activities are primarily used to improve muscular strength and
muscular power. Such activities make the muscles of the body work against an
applied force or weight; hence, the muscles do more work than usual.
 Bone-strengthening activities- is also referred to as weight-bearing or weight-loading
activity. It produces force on the bones that promotes bone growth and strength.
Bone-strengthening activities can also be aerobic and muscle-strengthening in nature
as they often involve a person’s feet impacting the ground. The impact against
the ground produces a force that pushes the feet, legs, and even arms to support
one’s body weight.
 San Jose Road, Baliwasan
ZAMBOANGA PENINSULA POLYTECHNIC STATE UNIVERSITY 7000 Zamboanga City, DATE:
COLLEGE OF TEACHER EDUCATION Philippines
SENIOR HIGH SCHOOL

REFLECTIVE LEARNING SHEET

NAME: GRADE & SECTION:

Activity 1

Directions. Answer the following questions. Have fun and enjoy!

1. Differentiate aerobic, muscle strengthening and bone strengthening
activities?

2. How do these activities contribute to your overall health? Cite at least 5 benefits.

3. Would you count yourself as Physical active or inactive why?

4. Among the various adaptation to aerobic exercise, resistance exercise, and stretching
exercise, which one is the most important for you? Why?

5. How can Physical Activity give you opportunities to have fun or be with friend and
family?
 San Jose Road, Baliwasan
ZAMBOANGA PENINSULA POLYTECHNIC STATE UNIVERSITY 7000 Zamboanga City, DATE:
COLLEGE OF TEACHER EDUCATION Philippines
SENIOR HIGH SCHOOL

ACTIVITY 2
EXERCISE ROUTINE

Direction: Do the warm-up first, the work-out proper, then the cool-down. Then perform the
following Exercises. (Video)
WARM-UP
Activity Time
 Light Jog 30 sec.
 Back Pedal 30 sec.
WORK OUT PROPER
 Kick down 30 sec.
 Modified Push-up 30 sec.
 Modified Plunk 30 sec.
 Froggers 30 sec.
 Side Lunge 20 sec.
 Recover/Reset 15 sec.
 2 feet forward/backwards hops in place 30 sec.
 Squat 30
 Abdominal curls 30 sec.
 Recover/Reset 15 sec.
 Opposite arm/Leg extension 30 sec.
 2 feet lateral hops in place 30 sec.
 Alternating step back lunges 30 sec.
 Recover/Reset 15 sec.
 Jumping Jacks 15 sec.
 Modified push-ups 30
 Recover 15 sec.
 Modified Plank 30 sec.
 Burpees 30 sec.
 Squat hold 15 sec.
 Shoulder press 30 sec.
COOL DOWN
 Cobra stretching 15 sec.
 Pretzel stretch 15 sec.
 Lower back stretch 15 sec.
 Standing Hamstring Stretch 15 sec.

ACTIVITY 3
Guide Question: After the exercise routine, answer the following question.

1. Categorized aerobic, muscle strengthening, and bone strengthening activities from the sets of
exercises you performed.
 San Jose Road, Baliwasan
ZAMBOANGA PENINSULA POLYTECHNIC STATE UNIVERSITY 7000 Zamboanga City, DATE:
COLLEGE OF TEACHER EDUCATION Philippines
SENIOR HIGH SCHOOL

ACTIVITY 4

What are your top 3 Barriers? Write specific ways on how you can
overcome these barriers.
 Republic of the Philippines
ZAMBOANGA PENINSULA POLYTECHNIC STATE UNIVERSITY
COLLEGE OF TEACHER EDUCATION
SENIOR HIGH SCHOOL
R.T. Lim Blvd., Zamboanga City

PHYSICAL EDUCATION
and health
Hope 1
GRADE 11
EXERCISE FOR FITNESS
UNIT 1 WEEK 1-4
REFERENCE/S:
Book:
DIWA Senior High School Series: Physical Education and Health 1 (Second Edition) e-module
pp. 2-5
REX Physical Education and Health Volume 1 pp.4-13
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