Republic of the Philippines

Partido State University

Camarines Sur

Goa, Campus
Campus/College

Module 2: Week 2-3

TOPIC 1: PHYSICAL FITNESS AND WELLNESS

Name of Student: ____________________________________ Name of Faculty:

____________________________________
Course Code: ________________________________________ Course/Yr/Section:
_______________ Date: ____________
Course Title: _________________________________________ Week: ____________________

I. INTRODUCTION
. Physical fitness and wellness are key aspects of a healthy lifestyle. Physical
fitness involves the body’s ability to perform daily activities efficiently, which can be
improved through regular exercise, balanced nutrition, and adequate rest. Wellness
encompasses a broader spectrum, including emotional, mental, and social health.
Together, they contribute to overall well-being, enhancing mood, energy levels, and
reducing the risk of chronic diseases. Adopting a proactive approach to fitness and
wellness is essential for maintaining a high quality of life at any age.

II. LEARNING OUTCOMES

At the end of the lesson, the students will be able to:

 Define and explain aspects of physical fitness and wellness.

 Explain what it means to live healthy
 Select appropriate physical activity

III. LEARNING CONTENT

Topic 1: PHYSICAL FITNESS AND WELLNESS

 Defining Physical Fitness

 The 11 Components of Physical Fitness
 The Nine Dimensions of Wellness
 Training Concepts and Methodologies

Defining Physical Fitness

Physical Fitness refers to your body systems’ capacity to function effectively

together to allow you to be healthy and perform daily living activity.

Being physically fit means completing everyday tasks with the minimum possible
effort. A fit person can do school work, do duties at home, and have enough time to
enjoy sports and other leisure activities. According to Medical Center for Health
Promotion and Wellness (n.d.) “physical fitness is to the human body what fine-tuning
is to an engine. It enables us look, feel and do our best. Physical fitness involves the
performance of the heart and lungs and the muscles of the body. And, since what we
do with our bodies also affects what we can do with our minds, fitness influences to
some degree qualities such as mental alertness and emotional stability.”

Duffy (2017) observes that when you are fit, you have:

1. Energy to do what is important to you and to be more productive.

 Republic of the Philippines
Partido State University
Camarines Sur

2. Stamina and a positive outlook to handle the mental challenges and emotional ups
and downs of everyday life and deal with stress.

3. Reduced risk for many health problems, such as heart disease, cancer, diabetes,
and osteoporosis.
4. The chance to look and feel your best.
5. Physical strength and endurance to accomplish physical challenges.
6. A better chance for a higher quality of life and perhaps a longer life, too.

Looking fit does not automatically mean being fit. Given the many aspects of health
and wellness, it is
Important to see physical fitness from a more holistic perspective. When you follow your
physical fitness program, it’s important to remember that health is an individual
attribute that varies from person. Age, sex, heredity, lifestyle patterns, exercise,
and eating habits are some of the factors that influence it. There is nothing you can
do about the first three factors, but it’s within your control to modify and improve the
other factors if only you desire so.

“Fitness’ is a term that encompasses 11 key components. These can be grouped into
health-related components and skills-related components.

Health-related components

Strength
 refers to the amount of force a muscle can exert against a resistance.
Muscular endurance
 refers to the ability to keep using the same muscles over and over for as long as
possible without tiring.
Cardiovascular fitness
 refers to the ability of the heart, lungs and blood to transport oxygen around the
body.
Body composition
 refers to the percentage of the body that is fat, muscle bone and water.
Flexibility
 refers to the range of movement at a joint.

Skill-related components

Agility
 is the ability to quickly change the body’s position while being in full control of
the movement.
Speed
 This is fairly self-explanatory, but speed is, of course, the ability to move parts of
the body or your entire body quickly.
Coordination
 refers to the ability to use two or more parts of the body together.
Power
 Power combines strength and speed, and refers to the ability to perform actions
requiring strength quickly.
Balance
 is the ability to maintain the body’s centre of mass above the base of support.

Reaction time
 refers to the time taken to respond to a stimulus.
 Republic of the Philippines
Partido State University
Camarines Sur

Defining Wellness

Wellness is the act of consistently practicing healthy habits to achieve better

physical and mental health results, so you prosper while living, rather than just living.

According to The World Health Organization, wellness is “… a state of complete

physical, mental, and social well-being, and not merely the absence of disease or
infirmity.”

Similarly, the National Wellness Institute defines wellness as “conscious, self-directed

and involving process of achieving full potential.”

9
There are nine dimensions of wellness: occupational, emotional, spiritual,
environmental, financial, physical, social, sexual, and intellectual.

1. Emotional Wellness
 This dimension is about understanding your feelings, coping with problems and
stress effectively.
2. Environmental Wellness
 This dimension helps us to live in harmony with our surroundings by doing
something to preserve it.
3. Financial Wellness
 This relates to the process of learning how to handle your finances expenses
effectively
4. Intellectual Wellness
 This involves keep an open mind as you come across new ideas and improving
your knowledge further.
5. Occupational Wellness
 This dimension of wellness encourages personal fulfillment and enrichment of
one’s life through work.
6. Physical Wellness
 This relates to keeping a safe body and finding treatment when appropriate.
7. Sexual Wellness
 This applies to the individual’s active involvement in his or her life by discussing
the various issues surrounding sexuality and sexual health.
8. Social Wellness
 This helps you to develop a set of spiritual values that will help you achieve
purpose and meaning.

9. Spiritual Wellness
 This helps you to develop a set of spiritual values that will help you achieve
purpose and meaning.

It is important to note that each dimension of wellness is interconnected with

another and is equally important in pursuing optimum health.

Training Concepts and Methodologies

The following are the key principles to keep in mind while creating a
fitness program:
 Republic of the Philippines
Partido State University
Camarines Sur

1. Specificity The training must be customized to the needs of the

sport in order to improve fitness in the affected body
parts.
2. Overload Only by training more than usual can fitness be
enhanced. You must exert considerable effort.
3. Progressio Start slowly and then gradually increase the amount
n of exercise you perform, while maintaining
overloading.
4. Reversibilit Any adaptation that occurs as a result of exercise will
y be reversed when you cease training. You will lose
fitness if you take a break or do not workout
frequently enough.

Use the FITT principles to add detail to your fitness program planning:

1. Frequency Decide how often you would like to train.

2. Intensity Choose how hard you want to work out.
3. Time Choose how long you will train.
4. Type Choose which training techniques to employ.

IV. LEARNING ACTIVITY

Quiz 1

V. LEARNING ASSESSMENT

PAR-Q TEST

VI. REFERENCES

“The 11 Key Components of Fitness | Halsbury Sport.” Halsbury Travel, 10 Nov. 2022,
www.halsbury.com/resources/11-key-components-of-fitness.

Ballecer, M., Solnerano, E., Reyes, M., and Ignacio III, R., (2023). Physical Activities Towards Health and
Fitness: Exercise-Based Fitness Activities.

Name: Instructor:
Course/Year and Section: Date:

Week 2
Assessment: Physical Activity Readiness Questionnaire
(PAR-Q)
Directions: Physical activity offers numerous health benefits; more people should engage
in physical activity every day. For the vast majority of people, physical activity is generally
safe. This questionnaire will assess whether you need get extra advice form your doctor or
a qualified exercise professional before increasing your physical activity level. The Physical
 Republic of the Philippines
Partido State University
Camarines Sur

Activity Readiness Questionnaire (PAR-Q) isa a seven-question yes/no questionnaire that is

quick and simple to answer. Please read the seven questions carefully and answer each
one questions can determine whether you are ready to start an exercise program or
increase the intensity of your present program.

Question YES NO
1. Has your doctor ever told you that you have a heart condition
and that you should only engage in physical activity that has
been prescribed by a doctor?
2. Do you get chest pain when engaging physical activity?
3. Have you had chest pain while not engaging in physical
exercise in the last month?
4. Do you ever lose your balance or consciousness as a result of
dizziness?
5. Do you have a bone or joint condition that could be
aggravated by a change in your physical activity?
6. Is your doctor currently providing you medication to treat your
high blood pressure or heart condition?
7. Do you have any other reasons why you should avoid physical
activity?

I, the undersigned, have read, fully comprehended, and completed this

questionnaire. I understand that this physical activity clearance is only valid for 12 months
from the date it is completed and will become invalid if my condition changes. I also
understand that my PATH-Fit2 Instructor may keep a copy of this form for their records. In
this case, it will maintain the confidentiality of the information in accordance with
applicable law,

Signature over Printed Name of Student