LESSON 01: PHYSICAL FITNESS AND ITS ✓ BODY COMPOSITION - The fat and nonfat

COMPONENTS TRAINING CONCEPTS AND components of the human body, which are important in
METHODOLOGIES assessing recommended body weight.
✓ FLEXIBILITY - The ability of a joint to move freely
through its full range of motion.
DEFINING PHYSICAL FITNESS ✓ CARDIOVASCULAR ENDURANCE - The lungs,
heart, and blood vessels capacity to supply the cells with
Physical fitness refers to your body systems’ capacity to enough quantities of oxygen to meet the demands of
function effectively together to allow you to be healthy sustained physical exercise.
and perform daily activities. Being physically fit means ✓ MUSCULAR STRENGTH - The ability of a muscle to
completing everyday tasks with the minimum possible exert maximum force against resistance.
effort. A fit person can do schoolwork, do duties at home, ✓ MUSCULAR ENDURANCE - The capacity of the
and have enough time to enjoy sports and other leisure muscle to exercise force continuously over time.
activities.
Skill-Related Fitness – Include factors that relate to the
According to the MIT Medical Center for Health possibility of becoming good athlete.
Promotion and Wellness (n.d.), “physical fitness is to the
human body what fine-tuning is to an engine. It enables us ✓ POWER - The capacity to apply full power in as short a
to perform up to our potential. Fitness can be described as time as possible.
a condition that helps us look, feel, and do our best. ✓ AGILITY - The capacity to rapidly and efficiently move
Physical fitness involves the performance of the heart and and change the body’s direction and position while under
lungs and the muscles of the body. And, since what we do control.
with our bodies also affects what we can do with our ✓ SPEED - The capacity to move rapidly across the ground
minds, fitness influences to some degree qualities such as or grab or throw the legs and arms instantly.
mental alertness and emotional stability.” ✓ COORDINATION - The ability to effectively and
efficiently control two or more body parts.
Duffy (2017) observes that when you are fit, you have: ✓ REACTION TIME - The ability to respond rapidly to
stimuli.
1. Energy to do what is important to you and to be more
✓ BALANCE - The power to stand upright or remain in
productive.
control of body movements, whether stable or moving.
2. Stamina and a positive outlook to handle the mental
DEFINING WELLNESS
challenges and emotional ups and downs of everyday life
and deal with stress. - Wellness is the act of consistently practicing healthy habits
to achieve better physical and mental health results, so you
3. Reduced risk for many health problems, such as heart
prosper while living, rather than just living
disease, cancer, diabetes, and osteoporosis.
THE NINE (9) DIMENSIONS OF WELLNESS
4. The chance to look and feel your best.
1. Emotional wellness - This dimension is about
5. A better chance for a higher quality of life and perhaps a
understanding your feelings, coping with problems and
longer life, too.
stress effectively.
Looking fit does not automatically mean being fit. Given
2. Environment wellness - This dimension helps us to live
the many aspects of health and wellness, it is important to see
in harmony with our surrounding by doing something to
physical fitness from a more holistic perspective. When you
preserve it.
follow your physical fitness program, it’s important to
remember that health is an individual attribute that varies from 3. Financial wellness - This related to the process of
person to person to person. Age, sex, heredity, lifestyle learning how to handle your financial expenses
patterns, exercise, and eating habits are some of the factors effectively.
that influence it. There is nothing you can do about the first
three factors, but it’s within your control to modify and 4. Intellectual wellness - This involves keeping an open
improve the other factors if only you desire so. mind as you come across new ideas an improving your
knowledge further.
THE ELEVEN (11) COMPONENTS OF PHYSICAL
FITNESS 5. Occupational wellness - This dimension of wellness
encourages personal fulfillment and enrichment of one’s
Health-Related Fitness – Associated with disease life through work.
prevention and functional health.
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 LESSON 02: BIOMECHANICS AND BODY
involvement in his or her life by discussing the various MOVEMENTS
issues surrounding sexuality and sexual health.

8. Social wellness - This helps you to contribute to welfare

of your community and live-in harmony with other. Biomechanics (From Ancient Greek: βίος: "life" and μηχανική
"mechanics") is the study and science of how biological
9. Spiritual wellness - This helps you to develop a set of organisms' systems and structures react to external forces and
spiritual values that will help you achieve purpose and stimuli. Biomechanics is the science of movement of a living
meaning. body, including how muscles, bones, tendons, and ligaments
work together to produce movement. Biomechanics is part of
It is important to note that each dimension of wellness is the larger field of kinesiology, specifically Focusing on the
interconnected with another and is equally important in mechanics of the movement. (Rogers, 2019)
pursuing optimum health.
ELEMENTS OF BIOMECHANICS
TRAINING CONCEPTS AND METHODLOGIES
Motion - The movement of a body of an object across
Specificity - This training must be customized to the space. Speed and acceleration are major elements of
needs of the sport in order to improve fitness in the motion.
affected body parts. Force - This is the push or pull that causes a person or an
Overload - Only by training more than usual can fitness object to accelerate, decelerate, stop, or change direction.
be enhanced. You must exert considerable effort. Momentum - This is the product of a weight and its
Progression - Start slowly and then gradually increase the velocity when it is moved.
amount of exercise you perform, while maintaining Levers - Our arms and legs function as levers; a lever has
overloading. three parts: the resistance arm, the fulcrum, and the axis of
Reversibility - Any adaptation that occurs as a result of rotation.
exercise will be reversed when you cease training. You Balance - This refers to stability. The alignment of the
will lose fitness if you take a break or do not workout body's center of gravity over the base of support is a
frequently enough. fundamental principle of balance. Many recreational and
FITT PRINCIPLES physical activities necessitate a good sense of balance.

Frequency - Decide how often you would like to train. PRINCIPLES USED IN BIOMECHANICS
Intensity - Choose how hard you want to work out. Biomechanics focuses on the following essential principles:
Time - Choose how long you will train.
Type - Choose which training techniques to employ. Dynamics - The study of moving systems that undergo
acceleration and deceleration.
Kinematics - The study of motion patterns describes the
Muscular strength and cardiovascular endurance - which effect of forces on a system, including linear and angular
characterizes your heart and lungs’ capacity to supply oxygen variations in velocity through time, position, displacement,
and nutrients efficiently and eliminate waste products over a speed, and acceleration.
lengthy period of time. Kinetics - The study of what generates motion and the
forces and durations at work.
Muscle flexibility and muscular endurance - which define Statics - The study of systems at equilibrium, whether at
your capacity to utilize your muscles for repeated or prolonged rest or moving at a constant velocity.
tasks, are also components of fitness.
OBJECTIVES OF BIOMECHANICS
Balance - (the ability of the body to maintain equilibrium
when moving or stationary) The primary objective of biomechanics of sport and physical
exercise is to increase performance in a particular sport or
Speed - (the ability to move the body quickly). physical exercise. In a broader sense, the objective of
biomechanics of sport and physical exercise is to improve
physical fitness. For example, the proper biomechanics of
running enables athletes to engage in regular physical activity
for extended periods of time without being substantially
hindered by injuries and their effects. The secondary objective
of biomechanics of sport and physical exercise is to make
recommendations for injury prevention and rehabilitation. This
secondary objective of sport biomechanics is inextricably
linked to the first objective since a healthy athlete will
outperform an injured athlete.
APPLICATION OF BIOMECHANICS MOVEMENT CONCEPTS

1. Biomechanics is a rapidly expanding field with numerous Body Awareness - Learning a person's body parts and
applications. Here are some practical applications of understanding what the parts can do, and moving the parts.
biomechanics. Spatial Awareness - Knowing how much space the body
2. Biomechanics can help us understand how muscles occupies and utilizing the body in physical space.
function and move Directional Awareness - Understanding left and right, up
3. Biomechanics is also applied in the design of sports and down, in and out, top and bottom, and front and back;
equipment. This includes anything form shoes and clothing Temporal Awareness - The construction of an internal
to sports equipment like bats and balls. The purpose of time structure that identifies movement-time relationships;
biomechanics in this situation is to design equipment that and
can be improve athlete performance while reducing the risk Relationship Awareness - Understanding that the body
of injury (Sri Chaitanya College, 2022). makes movements, or with whom the body makes
movements.
FUNDAMENTAL BODY MOVEMENT
MOVEMENT STRATEGIES
Fundamental body movements are the foundations for physical
activities such as games, sports, and recreational activities. Movement strategies refer to various approaches that will help
They are a specific collection of skills that involve various body you or your team successfully achieve a movement outcome or
parts but should NOT be confused with sporting abilities. goal. Movement strategies include moving into physical space
Before anyone can participate in physical activities requiring to receive a pass from a teammate or hitting a ball away from
body management and skillful movement, basic movement opponents to make it difficult to retrieve or return the ball.
skills must first be mastered before learning more complex, Different games and sports may require similar activities or
specialized skills such as those needed for games, sports, and goals and will use identical movement strategies to achieve
recreational activities. Numerous studies have indicated that success.
students are more likely to actively engage in physical activities
when they learn fundamental body movements at a young age. MOVEMENT PRINCPLES
When fundamental body movements are not mastered at an Movement principles provide a solid foundation for physical
early stage, they cannot participate in certain physicals as they activities in any environment, with or without any equipment.
grow older.
Balance - The capacity to sustain the body's line of gravity
TYPES OF FUNDAMENTAL BODY MOVEMENTS within the support base with minimal postural sway.
Locomotor movements refer to the body's movement, Centering - Your human body's core, where all body
where the body travels from one location to another point. movements emanate and hold you as you move together.
Non-locomotor movements, sometimes called axial Center of gravity - The balance point or that point where
movements, refer to the body's movements without all the body's weight is distributed equally across all sides.
allowing the body to travel. Posture – The body's presumed position either support
during muscle activity or a coordinated action by a group
FUNDAMENTAL MOVEMENT SKILLS of muscles working to maintain stability.
Gesture - The use of the body to convey emotions and
Fundamental movement skills are a particular set of skills that ideas through movement patterns as an expressive
require the use of different body parts, such as Feet, legs, instrument.
shoulders, body, head, arms, and hands. They are the foundation Rhythm - The pattern and emphasis of beats.
for more advanced and specialized skills that learners will need Breathing - The use of inhalation and exhalation to give
to participate in various games, sports, and leisure activities fluidity and harmony to a person's movement.
during their lives.

BODY MANAGEMENT SKILLS - Balancing,

maintaining equilibrium and postural control of the body in
stillness and in motion such as rolling, stopping, stretching,
bending, twisting, landing, climbing, and turning.
LOCOMOTOR SKILLS - Walking, running, jumping,
hopping, galloping, marching and skipping.
OBJECT CONTROL SKILLS - Balls, hoops, bats, and
ribbons that involve the use of body parts, such as hands
and feet.
LESSON 03: PHYSICAL ACTIVITY AND PHYSICAL in children and adolescents, in addition to a decline in
EXERCISE cardiometabolic health, fitness, pro-social/behavioral behavior,
and sleep duration. Adults, on the other hand, have a higher risk
of developing diseases such as heart disease, cancer, and
DEFINING PHYSICAL ACTIVITY diabetes, as well as being a cause of premature death due to
cardiovascular disease, diabetes, and cancer.
The World Health Organization (WHO) define
physical activity (PA) as any bodily movement produced by HOW TO INCREASE PHYSICAL ACTIVITY
skeletal muscles that involves energy expenditure. It Subtle changes that encourage you and your family to move
encompasses all bodily movements, whether for recreation, more, will help you all
transporting to and from places, or as part of a person’s choice
or career. It can be both moderate and vigorous intensity, which Maintain a healthy weight. Choose a variety of PA to try each
benefits health, quality of life, well-being, and lower your risk week to increase your family’s physical activities. Here are a
of getting disease such as heart disease, cancer, and diabetes. few examples:

Physical activity is one of the most effective ways for people to Whenever possible, walk instead of driving
enhance their health PA is vital for children, adolescents, and Walk from your home to school.
adults of all ages If you regularly take Part in physical activity, Use the stairs instead of using the escalator or elevator.
you may: Instead of watching TV, go for a half-hour stroll
Walk instead of taking the jeepney or bus
Reduce the likelihood of having significant health issues Park further away from the mall and then walk
such as heart disease, type 2 diabetes, obesity, as well as Make walking on Saturday mornings a family habit.
some cancers; Swap off a Sunday drive for a Sunday walk
Lower the burden of chronic diseases while also preventing Do gardening work or home repairs
premature death; Perform yard chores. Get your kids to help you rake, weed
Improve your weight management; or plant.
Have decreased cholesterol levels in your blood; possess Do some household work.
lower blood pressure; Participate in an exercise group and enroll your family in
Have greater bone density, stronger muscles and joints, and local sports teams or lessons
are less prone to osteoporosis; Perform sit-ups in front of the television. Hold a sit-up
Reduce your chances of slipping recover faster from contest with your family.
sickness or bed rest; Select an activity that fits into your everyday routine
Feel better - with more energy, a better mood, more relax, If the weather is poor, use a workout video
and better sleep; and Spend at least 30 minutes each day playing with your
Have a healthier mental state. family.
Several research studies have shown that PA can help with Dance to music together with your family.
depression. There are numerous theories about how PA can Select activities that you enjoy. Inquire with your family
benefit people who are depressed. PA can: about their preferred activities.
Explore alternative physical activities.
Help you filter out negative thoughts and divert you from
your daily troubles; PHYSICAL ACTIVITY AND PHYSICAL EXERCISE
Allow an increased social interaction; DIFFERENTIATED
Enhance your mood and sleep patterns; and alter the levels Physical activity is any movement that requires energy
of brain chemicals such as serotonin, endorphins, and stress from the muscles. In other words, it is any movement made by
hormones. a person. Physical exercise, on the other hand, is defined as
Pa can also be beneficial to communities. Creating active movement that is planned, systematic, repetitive, and
and walkable neighborhoods can help: intentional. It can also be used to develop or maintain physical
Increase levels of economic activity and employment; fitness.
Boost property values; encourage neighborhood
revitalization; FOUR DIFFERENT TYPES OF PHYSICAL EXERCISE
Reduce the cost of health care.
Physical exercise is classified into four types:
HEALTH RISKS OF SEDENTARY LIFE endurance, strength, balance, and flexibility. Each has distinct
advantages. Doing one enhances your ability to do the others,
People’s lives are becoming more sedentary as a result and variation reduces monotony and injury risk. Exercises that
of increased use of motorized vehicles and the increasing use of improve your strength, flexibility, balance, and mobility will
computers for work, education, and leisure. According to keep your active, mobile and feeling good.
research, sedentary activity is associated with the following
unfavorable health effects. Obesity (weight gain) is increasing
BENEFITS OF REGULAR PHYSICAL EXERCISE daily physical
activities
Regular physical exercise is one of the simplest ways to lower Adolescent to • Active Daily Tasks
your risk of chronic disease and improve your quality of life. Young Adults (13- • Exercise, Dance and Sports (at least
However, most people do not move enough. You can opt to 20 years old) 40 minutes) 3-5 times a week
move more for improved health regardless of your age or • High Impact Play
capability. If you are unable to exercise due to pain, a chronic Filipino adolescents • Muscle Strengthening and
ailment, or limited mobility, a healthcare professional can assist and young adults Flexibility Activities (2-3 times a
you in overcoming these obstacles should engage in at week)
least 60 minutes of
Make regular exercise a priority in order to: daily physical
activity
Improve your memory and cognitive function; Adults (21-45 years • Activities for Daily Living
Improve your memory and cognitive function any chronic
old) • Exercise, dance and recreational
diseases; activities
Filipino adults • Muscle Strengthening and
Help with weight loss; should accumulate Flexibility Activities
30-60 minutes of • Activities in the Workplace
Reduce your blood pressure while improving your daily physical
cardiovascular health; activity
Older Adults (46– • Activities for daily living
Improve your sleep quality; 49-year-old) • Exercise, dance and recreational
activities
Reduce symptoms of depression and anxiety; Filipino older adults • Muscle strengthening and
should accumulate flexibility activities
Combat weariness caused by cancer;
at least 30 minutes • Balance and coordination
Reduce joint stiffness and pain; daily physical • Activities in the workplace
activities
Keep your muscle strength and balance; and

Increase your life expectancy. Young Old (60–69- • Activities for daily living
Physical exercise is essential for general health and fitness. A
year-old) • Exercise, dance and recreational
activities
combination of resistance and cardiovascular exercise is an Filipino senior • Muscle strengthening and
effective technique for preventing a variety of health problems. citizens should flexibility activities
Individuals can start cautiously and gradually increase the accumulate at least • Balance and coordination
frequency or amount of repetitions and sets in each workout as 30 minutes daily Activities in the workplace
their fitness levels improve. physical activity
Middle Old (70–79- • Activities for daily living
COMBINING PHYSICAL ACTIVITY WITH PHYSICAL year-old) • Exercise, dance and recreational
EXERCISE activities
We engage in a lot of physical activity in our daily
Filipino senior • Muscle strengthening and
citizens should flexibility activities
lives, such as strolling in the grocery store and pushing the cart,
gardening, and lugging the laundry basket to the washing.
accumulate at least • Balance and coordination
30 minutes daily
These are obvious instances, but some examples of exercising physical activity
include going for a stroll every day, participating in a group Vintage Old (80 • Activities for daily living
workout, or even walking your dog. According to research, all years old and above) • Exercise, dance and recreational
physical activity adds to general health and wellbeing, and activities
exercise aids in the enhancement of physical fitness. While Filipino senior • Muscle strengthening and
performing just one of them can be good, doing both has the citizens should flexibility activities
most impact on our health. accumulate at least • Balance and coordination
30 minutes daily
PHYSICAL ACTIVITY PRESCRIPTION physical activity

AGE Physical Activity Prescriptions

Children (5-12 years • Active Daily Task (walking, stair
old) climbing, household/school chores
• Exercise, dance or sports (20-
Filipino children 30mins)
should engage in at • High Impact Play (running,
least 60 minutes tumbang preso, agawan base, etc.)
LESSON 04: BODY COMPOSITION AND BODY FAT METHODS OF MEASURING BODY FAT
PERCENTAGE PERCENTAGE (BFP)

A number of methods for measuring body fat percentages are

available, such as skinfold calculation, bioelectric impedance,
Defining Body Composition hydrostatic weighing, and DEXA scan. Skinfold measurement
Body composition is a combination of fat and tissues in is both accurate and practical for measuring body fat. Calipers
your body. The body is made up of two kinds of fat: body are used to measure the thickness of skinfolds in millimeters in
fat and storage body fat. areas where fat typically accumulates (i.e., abdomen, hip, arm,
Your body fat can be found in muscle tissue, under the skin back, and thigh). Following the completion of the
or around the organ. measurements.
Not all of the fats are bad for your body, such as essential BODY MASS INDEX
body fat, which helps shield internal organs, stocks fuel for
energy, and controls important body hormones. Body mass index (BMI) is a value derived from the mass
Storage body fat, also known as lean tissue, includes bone, (weight) and height of a person. The BMI is defined as the body
water, muscle, organ, and tissue. Lean tissues are mass divided by the square of the body height, and is
"metabolically active, burning calories for energy, while universally expressed in units of kg/m2, resulting from mass in
body fat is not." (Scott, 2018) kilograms and height in meters. ("Body Mass Index - -
Wikipedia, 2020) BMI is sometimes misunderstood as a
IMPORTANCE OF BODY COMPOSITION measured indicator of body fat. BMI is just a weight-to-height
Body composition is used in health and fitness to characterize ratio. It is a method for determining adult weight status and
the percentages of fat. bone, and muscle in human bodies. The general health in big populations: BMI has a weak correlation
body fat per percentage is of particular relevance because it can with body fat, but when combined with a body fat measurement,
be quite useful in determining health. Because muscle tissue is it provides a fairly accurate picture of your current weight
thicker than fat tissue. analyzing one's body fat is vital to status. Having said that, having a BMI greater than 30 increases
evaluate one's overall body composition, especially when your chance of acquiring long-term and disabling illnesses such
making health recommendations. Because of differences in as hypertension, diabetes, gallstones, stroke, osteoarthritis, and
body composition, two people of the same height and weight several types of cancer. BMI above categories in persons over
may have distinct health difficulties. the age of 20. normally falls into one of the above

FACTORS AFFECTING BODY COMPOSITION A WORD ABOUT CALORIES

The following factors can influence your body composition: (1) A calorie is the energy needed to raise the temperature of 1
age (humans lose muscle mass as they age); (2) sex (women kilogram of water through 1 "C, equal to one thousand small
have more body fat than men); (3) genes (play a role in whether calories and often used to measure the energy value of foods
you are biologically lean or have a tendency to gain fat), and (4) ("Calorie - Oxford Dictionary", 2020). The amount of energy in
hormones (can impact on water retention and body the foods and beverages you eat and drink is measured by your
composition) calorie intake. Calories are really not necessarily bad for you.
You only have to take them in moderation. Your body requires
DEFINING BODY FAT PERCENTAGE calorie-based sustenance. Consuming too many calories might
lead to health issues and weight gain if you do not burn enough
The Body Fat Percentage (BFP) is a body composition indicator
calories through physical activity.
that reflects how much bodyweight is fat. The percentage of the
body that is not fat is called lean mas. The Body Fat Percentage
(BRP) can be measured by computing the "total mass of fat
divided by total body mass, multiplied by 100, ("Body Fat
Percentage - Wikipedia, 2020)

The American Council on Exercise (ACE) provides these

minges of body fat percentage values for both men and women:

BODY FAT PERCENT NORMS FOR MEN AND

WOMEN
Description Women Men
Essential Fat 10% to 13% 2% to 5%
Athletes 14% to 20% 6% to 13%
Fitness 21% to 24% 14% to 17%
Acceptable 25% to 31% 18% to 24%
Obese Over 32% Over 25%