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 NORTHWESTERN UNIVERSITY
Basic Education Department
Senior High School

CONTENT: AEROBICS and MUSCLE AND BONE STRENGTHENING

ACTIVITIES

Core Subject Description: Physical Education and Health offers experiential

learning for learners to adopt an active life for fitness and lifelong health. The
knowledge, skills and understanding which include physical and health literacy
competencies support them in accessing, synthesizing and evaluating information;
making informed decisions; enhancing and advocating their own as well as others’
fitness and health. This course on exercise for fitness enables the learner to set
goals , monitor one’s participation in aerobic and muscle- and bone-strengthening
activities and constantly evaluate how well one has integrated this into one’s
personal lifestyle. It consists of an array of offerings which learners can choose from.
from.

PERFORMANCE STANDARDS: The learners should be able differentiate the different

forms of being fit through aerobics and bone and muscle strengthening activities
LEARNING COMPETENCIES: Describe different fitness activities

LESSON 1

LESSON 1: FITNESS
At the end of the lesson, the students will be able to:

a. Distinguish the different health- and skill- related fitness

b. Understand the importance of health- and skill-related components
c. Apply the 2 types of components into their everyday living
d. Perform the necessary fitness training

INTRODUCTION

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.

1. DO YOU EXERCISE? HOW OFTEN DO YOU EXERCISE?

________________________________________________________________________
________________________________________________________________________

2. WHAT FORM OF EXERCISE DO YOU DO? WHAT TIME DO YOU USUALLY DO

EXCERSISE?

_____________________________________________________________________________________
_____________________________________________________________________________________

3. TELL SOME FUN FACTS ABOUT PHYSICAL FITNESS ACTIVITIES?

_____________________________________________________________________________________
_____________________________________________________________________________________

PHYSICAL ACTIVITY READINESS QUESTIONNAIRE ( PAR-Q)

PAR-Q is a self-screening tool that can be used by anyone who is going to start an exercise
program or physical activity. It is used by personal trainers, fitness trainers, or strength and conditioning
coaches to ensure the safety or possible risks of exercising to an individual based on his or her answers to
specific health-related questions.

SAMPLE PHYSICAL ACTIVITY READINESS QUESTIONNAIRE ( PAR-Q)

YE NO
S
1. Has your doctor said that you have a heart condition and that you should only do
physical activity recommended by a doctor?
2. Do you feel pain in the chest when you do physical activity?
3. In the past month, have you had chest pain when not doing physical activity?
4. Do you lose your balance because of dizziness or do you ever lose consciousness?
5. Do you have a bone or joint problem ( for example, back, knee or hip )that could be
made worse by a change in your physical activity.
6. Is your doctor currently prescribing drugs ( for example, water pills ) for your blood
pressure or heart condition?
7. Do you know of any other reason why you should not do physical activity?

If your answer is YES to one or more of the above questions, consult your
physician before engaging in any physical activity.
DISCUSSION

Regular exercise is one of the best things you can do for your health. It has many
benefits, including improving your overall health and fitness, and reducing your risk for many
chronic diseases. There are many different types of exercise; it is important that you pick the right
types for you. Most people benefit from a combination of them:

5 Health-Related Fitness Components

1.Muscular Strength - The ability of muscles to lift a heavy weight or exert a lot of force one
time.
2.Muscular Endurance - The ability to use muscles for a long period of time without tiring.
3.Cardiovascular Endurance - The ability of the heart, lungs, blood vessels, and blood to work
efficiently and to supply the body with oxygen.
4.Body Composition - The combination of all of the tissues that make up the body such as bones
muscle, organs and body fat.
5.Flexibility - The ability to use your joints fully through a wide range of motion.

6 Skill Related Fitness Components

1. Agility - The ability to change body positions quickly and keep the body under control when
moving.
2. Balance - The ability to keep the body in a steady position while standing and moving.
3. Coordination - The ability of body parts to work together when you perform an activity.
4. Power - The ability to combine strength with speed while moving.
5. Speed - The ability to move all or a part of the body quickly.
6. Reaction Time - The ability to move quickly once a signal to start moving is received.

FITNESS TESTING

Fitness testing includes procedures intended for assessing abilities in a particular activity toward a
goal.
Here is an example of a Fitness Test Form.
Maximum Heart Rate ( Per age, Whether male or female )
MHR = 220 – ( age)

Target Heart Rate

THR = (MHR – RHR) x ___ + RHR Heart Rate Reserve
= (___-___) x 60 +_____ HHR = MHR - THR
= (___-___) x 70 +_____ =______ -_____
 = (___-___) x 80 +_____

PALPITATION

Palpitation is the process of determining your heart rate by feeling the arteries where the blood
passes through the vessel. There are two commonly used locations for the palpitating of the heart rate
(HR). The first on is at the radial artery, located at the palm side of the wrist, and the other one is the
carotid arteries of the neck.
The purpose of this is to monitor an individual’s heart rate.

1. Place your index and your middle fingers on the palm side of your wrist. Feel for any pulse.
If you cannot feel any pulse on the wrist, try the either side of your neck.

2. Our heart rate is expressed in beats per minute (bpm). Start counting your heart beats for 60
seconds. You may also do it by 10 seconds and multiplied by 6, 15 seconds multiplied by 4,
or 30 seconds by 2.

PERFORANCE CHECK
Start assessing yourself and check your strengths and weaknesses, according to the National
Strength and Conditioning Association, the test procedures should be in proper order and there should be
a rest period to ensure reliability of the tests.
The following tests should be administered or performed in order:
1. Non-fatiguing Tests – height, weight, skin fold and girth measurements, flexibility and vertical
jumps
2. Agility Test – pro-agility tests, Illinois Agility Test
3. Maximum Power and Strength Tests - 1RM power cleans, 1 RM Barbell Squat
4. Sprint Tests – 40-yard sprints
5. Local Muscular Endurance Test – push-ups test
6. Fatiguing Anaerobic Capacity Tests – 400 m run, 275 m shuttle
6.. Aerobic Capacity Test – 1.5 mile run or 12-minute run

The listed above are just examples. Not all tests are to be administered in the same day.
Aerobic tests should be done on a separate day. If time allows and you wish to finish the test on
the same day, aerobic test should be done or performed last, preferably an hour after the other test
because a long rest is needed for the test to be more reliable.

Other things that you can do to make the most of your workouts include

1. Choosing activities that work all the different parts of the body, including your core (muscles
around your back, abdomen, and pelvis). Good core strength improves balance and stability
and helps to prevent lower back injury.
 2. Choosing activities that you enjoy. It's easier to make exercise a regular part of your life if
you have fun doing it.
3. Exercising safely, with proper equipment, to prevent injuries. Also, listen to your body and
don't overdo it.
4. Giving yourself goals. The goals should challenge you, but also be realistic. It's also helpful
to reward yourself when you reach your goals. The rewards could be something big, like new
workout gear, or something smaller, such as movie tickets.

GUIDELINES AND NORMS

I. Anthropometry
A. BMI and Girth Measurement

Waist circumference

Waist-to-hip ratio

B. Sir-and-Reach Test
Equipment: Measuring tape or stick, adhesive tape
Permissible alternative: a standard sit-and-reach box.

1. Tape the measuring stick or tape measure on the floor. Put a piece of tape about 24 inches ( 61
cm) long across the measuring stick and at a right angle to it at the 15-inch ( 28 cm ) mark.
2. Ask the individual to sit, without his shoes, with the measuring stick between the legs with its
zero end toward the body, the feet 12 inches ( 30 cm ) apart, toes pointed upward, and heels
nearly touching the edge of the taped line at the 15-inch ( 38 cm ) mark.
3. Slowly reach forward with both hands as far as possible on the measuring stick, holding this
position momentarily. The fingertips should remain in contact with the measuring sticks. A score
of less than 15 inches (38 cm) indicates that the athletes could not reach the bottom of his/her
feet.
4. The best of three trials is recorded to the nearest 0.25 inch or 1 cm.

II. Muscle Strength and Endurance

A. Push-ups to Failure
1. You must be in prone position on the floor with the hands placed shoulder-width
part, gingers pointing forward, and elbows pointing backward.
 2. From the starting position the individual pushes up to full arm extension with the
body straight, such that a straight line can be drawn from the shoulder joint to the
ankle join (this is the up position).
3. The individual then lower until the body, from the chest to the lights, makes
contact with the floor.
4. The individual then pushes up to fill arm extension, keeping the body straight.
5. The individual continues the exercise at a confortable rate, that is, 20 to 30
repetitions per minute, until no more push-ups can be performed with the correct
form.
6. A push-up is counted when the individual is in the up position, and no resting is
allowed between repetitions.

B. Partial Curl-ups

The partial curl-ups require the individual to lift the trunk like in the traditional sit-
ups. This removes the influence of the hip flexor muscles. Typically, the test requires the
individual to perform as many repetitions as possible.

1. Using masking tape, place two parallel lines on the floor 10 centimeters or 4 inches
apart.
2. You start on the back with the knees bent and arms fully extended at the sides with
fingers contracting the first line.
3. You start the exercise by curling the upper back so that both middle fingers touch the
second tape mark 10 centimeters away while keeping the feet on the floor.
4. You perform as many repetitions as possible in 60 seconds at cadence of 20 curl-ups
per minute.

III. Agility and speed

A. The Illinois Agility Test
1. The start of the length of the course is 10 meters and the width (distance between
the start and finish points) is 5 meters. Four cones are used to mark the start, finish
and the two turning points. Another set of four cones are place down the center on
equal distance apart. The cones in the center are spaced 3.3 meters apart.
2. You should begin by lying on the belly with hands flat on the floor, elbow pup in
the air, and head facing the starting line at the first cone. On the “go” signal. You
will start the stopwatch and you get up as quickly as possible and runs around the
course in the direction indicated, without knocking down the cones to the finish
line. After which, the timer will be stopped.

B. The ¾ Basketball Court Sprint (optional)

Equipment: Basketball court, 4 cones, and a stopwatch.
1. The test involves running a maximum sprint over ¾ of a basketball court (75 feet or
22.86 meters). Place the two cones / timing gates at the baseline and free-throw lines, and
two cones at the elbows of the opposite free-throw line.
 2. Start from a stationary position behind the court baseline, with one foot up to the line (a
two-pointy stance). The tester should provide hints to maximizing speed and
encouragement to continue running hard past the finish markers. If using hand timing, the
stopwatch should be started with the first movement.
3. Two trials are permitted, and the best time is recorded on the nearest decimal places.

C. The Bleep Test (optional)

The 20-meter multistage fitness test (MSFT) is a commonly used maximal running
aerobic fitness test, it is also known as the 20-meter shuttle run test.
Equipment: Flat, non-slip surface, marking cones, 20m measuring tape, beep test
audio, music player, record sheets.

1. Stand behind one of the lines facing the second line, and begin running when
instructed by the audio recording. The speed at the start is quite slow. The subject
continues running between the two lines, turning when signaled by the recorded
beeps.
2. In about one minute, a sound indicates an increase in speed, and the beeps will be
closer together. This continues each minute (level). If the line is reached before the
beep sounds, the subject must wait until the beep sounds before continuing.
3. If the line is not reached before the beep sounds, the subject is given a warning and
must continue to run line, the turn and try to catch up with the pace within two more
‘beeps”.
4. The test is stopped if the subject fails to reach the line ( within 2 meters) for two
consecutive ends after a warning.

*Assessment is vital before engaging in any physical activity or sport.

*Know you must not perform this activity only for you looks, but for your health.
*Students and office workers are almost always in the same situation – sitting for long
hours and not minding their posture. Moving is essential because our body is made to
move, not to sit. Aside from that, moving one’s body properly must be the first thing to
consider before putting any external load to it. Progress gradually. It takes time

DIRECTION: Choose the letter of the best answer. You can use the lesson as your guide in
answering.

1. The skill-related components include all but which of the following?

A. Agility and balance B. Coordination and reaction time
C. Strength and endurance D. Power and speed
2. Benefits of skill-related fitness include which of the following?
A. Good reaction time B. Power
C. Coordination D. All of the above

3. Skill-related fitness is important for success in which of the following?

A. Motor performance B. Athletic events
C. Lifelong sports and activities D. All of the above

4. Which of the following is true concerning the rate of learning skill-related fitness?
A. It is the same for all people B. It varies from person to person
C. It is the same for each age group D. None of the above

5. The word motor performance refers to which of the following?

A. Performance in flexibility B. Performance in health-related fitness
C. Performance in skill-related fitness D. Performance in movement activities

6. A principle which applies to skill-related components is which of the following?

A. Weight loss B. Obesity
C. Specificity D. Muscular endurance

7. What kind of learning effect exists within skill-related fitness?

A. There is great learning effect B. There is very little learning effect
C. There is no learning effect D. Learning effect does not apply to skill- related fitness

8. Which of the following can help minimize injury?

A. Good reaction time B. Balance
C. Coordination D. All of the above

9. The ability to generate maximum force in a short time is known as which of the following?
A. Power B. Strength
C. Endurance D. None of the above

10. Which of the following help people cope in emergency situations?

A. Flexibility B. Body composition
C. Health-related fitness D. Power

GET YOUR HHR. Write your answer on the space provided

MHR = 220 – ( age)

Target Heart Rate

THR = (MHR – RHR) x ___ + RHR Heart Rate Reserve
= (___-___) x 60 +_____ HHR = MHR - THR
= (___-___) x 70 +_____ =______ -_____
 = (___-___) x 80 +_____

What are the two main aspects of health related fitness?

Is health related fitness required to take part of sports? Why?

_____________________________________________________________________________________

What is the difference between health and skill related components?

_____________________________________________________________________________________

What is the best way to describe agility?

LESSON 2

LESSON 2: Movement is life: The Essentials of a Sound Training Program

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

a. define exercise
b. distinguish the different essentials in doing a sound training program;
c. understand the ratio of exercises; and
d. understand the importance of doing a sound program and its role in the improvement of lifestyle.
c. perform and execute different basic workouts.
_____________________________________________________________________________________

LESSON 2
The Essentials of a Sound Training Program.

There are a lot of factors that can affect our performance in doing any physical activity or
engaging in sports. Technology has made work easier for mankind, resulting to less effort and more
productivity. However, technology has its advantages. It makes man lazier and dependent on the fast pace
of technology

The human body is made to move. If the body does not move, a lot of unpleasant things
can happens. It can become prone to diseases and illnesses such as osteoporosis. This lesson
focuses on the making of a sound program in a functional approach.
Never allow yourself “to put strength over dysfunctions”.

WHAT PARTICULAR PART OF YOUR BODY YOU WANT TO IMPROVE?

________________________________________________________________________
__________________________________________________________________________
WHAT TYPE OF EXCERSISE YOU DO THE MOST?
________________________________________________________________________
___________________________________________________________________________

COMPONETNS OF A SOUND PHYSICAL FITNESS TRAINING PROGRAM

1. Core Strength = anti-flexion, anti-extension and anti-rotational movement.

2. Power Strength = makes an individual move abruptly faster and develop the total body power.
3. Knee Dominant = lower body pushing exercises such as squats.
4. Hip Dominant = lower body pulling exercises, that focus more on the hip area
5. Horizontal Press = upper body exercises such as push-ups
6. Vertical Press = overhead presses
7. Horizontal pull = rowing motion that are more on pulling
8. Vertical pull = pulling exercises, such as chin-ups

Designing a sound fitness training program requires great consideration. Do not include
exercises in your program just because it is done by some well-known athlete. Individual
respond to stimulus differently. Make sure to balance everything. Try to put in a ratio of
1:1 like pushing and pulling.
Keep in mind that a sound physical fitness program aims to reduce I injuries, improve
performance, and enhance quality of life. Therefore, it must be based on the result of
physical assessments or tests.
 KNOWLEDGE CHECK

Let us make a sound training program. Research about exercises that are appropriate for an
adolescent like you. Using the template below, enter the exercises you plan to include. Use this as your
guide in performing the exercise.
1st day:
Explosive Lift ( power training)
Vertical Pulls
Horizontal Pull
Hip-Dominant
2nd day:
Horizontal Press
Core Stability
Vertical Press
Knee Dominant

Moving your body can give us a lot of benefits, not just physical gains that can be seen externally,
but internally as well. We do not easily recognize all these benefits because our body takes time to
adopt to change. If you give importance to physical activity and make it as a habit, it will give you
lifetime benefits, not just physically, but also emotionally, socially, mentally and spiritually
 https://www.fitness19.com

TRY TO EXECUTE THE DIFFERENT EXCERSICES AND

TELL WHAT PARTICULAR PART OF THE BODY IS THE TARGET. Read the
s19.com/ -of-TYPE OF them
EXERCISE TARGET BODY PART
instruction and execute properly.
EXERCISE 1
1. Lie on your back. On a mat, or directly on
the ground, lie on your back with your
arms crossed over your chest. Bend your
knees slightly until your feet are flat on the
floor and about a foot away from your
buttocks. Have a partner or weight hold
down your feet so that you keep consistent
form.
2. Raise your upper body. Contract your
rectus abdominal muscles to raise your
upper body off of the ground. Your
shoulders should be around 30 degrees off
the floor. Your rectus abdominal is the
main muscle used in curl-ups. It is the
muscle that begins on the lower portion of
your ribs, travels down the center of your
stomach, and attaches to your pelvis. When
contracted, the distance between your ribs
and hips shortens, resulting in a curl up.
3. Stop when your elbows reach your thighs.
Lower your upper body back down, letting
gravity help you. When you are going back
down, you don’t need to keep your
abdominals flexed. The entire curl up
should take approximately 3 seconds
4. Repeat with pace. Try going for a minute
straight. If you have proper form, you
should be able to do 20 curl ups without a
problem. You should do the same amount
in your first 30 seconds as in your last 30
seconds. Often, beginners start out too fast
and cannot finish the time with strength
which results in bad form
EXCERCISE 2
1. Get on the floor on all fours, positioning
your hands slightly wider than your
shoulders.2
2. Extend your legs back so that you are
balanced on your hands and toes. Keep
your body in a straight line from head to
toe without sagging in the middle or
 arching your back. You can position
your feet to be close together or a bit
wider depending on what is most
comfortable for you.
3. Before you begin any movement,
contract your abs and tighten your
core by pulling your belly button
toward your spine. Keep a tight core
throughout the entire pushup.
4. Inhale as you slowly bend your
elbows and lower yourself until your
elbows are at a 90-degree angle.
5. Exhale as you begin contracting your
chest muscles and pushing back up
through your hands to the start
position. Don't lock out the elbows;
keep them slightly bent.
EXERCISE 3
1. Position your hands shoulder-width
apart on a secured bench or stable
chair.
2. Slide your butt off the front of the
bench with your legs extended out in
front of you.
3. Straighten your arms, keeping a little
bend in your elbows to keep tension
on your triceps and off your elbow
joints.
4. Slowly bend your elbows to lower
your body toward the floor until your
elbows are at about a 90-degree angle.
Be sure to keep your back close to the
bench.
5. Once you reach the bottom of the
movement, press down into the bench
to straighten your elbows, returning to
the starting position. This completes
one rep.
6. Keep your shoulders down as you
lower and raise your body. You can
bend your legs to modify this
exercise.
7. Repeat 10-15 times
EXCERCISE 4
1. Start in a high plank with your palms
flat, hands shoulder-width apart,
shoulders stacked directly above your
wrists, legs extended behind you, and
your core and glutes engaged.
2. Tap your right hand to your left
shoulder while engaging your core
 and glutes to keep your hips as still as
possible.
3. Do the same thing with your left hand
to right shoulder. That's 1 rep.
4. Continue, alternating sides.
5. To make this easier, try separating
your legs a little more.
EXERCISE 4
1. Begin standing with your feet together
and parallel.
2. Extend one leg in front of you, as
straight as you can, with your heel
hovering off the floor. Raise your
arms straight out in front of you.
3. Keeping your core tight and your
spine straight, bend your standing leg
and lower your body, continuing to
extend your other leg in front of you.
Keep the foot of your standing leg flat
on the floor.
4. Continue to bend through your
standing knee as far as you can while
aiming to get your extended leg
parallel to the floor. Straighten your
standing leg to return upright, keeping
your extended leg straight. Switch
legs and repeat.
EXCERSISE 5
1. Lie on your stomach and slowly, lift
both your arms and legs
simultaneously, as much as possible.
Hold this position for as long as you
comfortably can and keep looking
straight ahead.

Self-Assessment
HOW WELL DID YOU EXECUTE DIFFERENT THE EXCERSISES ? Put
a check mark on the box equivalent to the star. 1 is the lowest 5 is the highest

* ** *** **** *****

EXERCISE 1
EXERCISE 2
EXERCISE 3
EXERCISE 4
EXERCISE 5

Why is it important to execute different exercise in good form?

___________________________________________________________________________
___________________________________________________________________________
Why it is important do have a daily exercise?
___________________________________________________________________________
___________________________________________________________________________

LESSON 3: EAT RIGHT, EAT SMART

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

a. Differentiate macronutrients from micronutrients;

b. Identify the benefits derived from macronutrients and micronutrients;
c. Relate the functions of macronutrients and micronutrients to performance, fitness,
and quality of life; and
d. Prepare balanced nutritious meals.

INTRODUCTION
Following a sound physical fitness training program is not enough for an
individual to have a healthy and productive life. Practicing techniques and preforming
exercises do not guarantee optimum performance. Good nutrition, too, is an integral and
essential part of healthy lifestyle. Eating the right food in the right amount will allow you
to train and perform at your ultimate best.

GUIDELINES FOR NUTRITION

The first Food Guide Pyramid is based on food groups and the total body caloric
intake. The new food guide by MyPyramid (www.MyPyramid.gov) has the same food
groups; however, also includes physical activity and is based on updated nutritional facts.
 The MyPyramid presents a clear, easy to understand, and practical guide to proper nutrition. The
representation above shows a man taking the stairs. This illustration means that nutrition and physical
activity play an equal role in health maintenance.

Did you notice the thin yellow strip in the pyramid?

What does that mean?

____________________________________________________
____________________________________________________

Oils and Fats should not be taken out of your diet

Below is a list of food that belongs to each of the food groups.

1. Grains – made from wheat, oats, corn, rice, bread, pasta, and cereal.
2. Vegetables – fresh, frozen, canned, dried vegetables and vegetable juices.
3. Fruits – fresh, frozen, canned, dried fruits and fruit juices
4. Mile – all kinds of milk and food products made from milk
5. Meat and beans - pork, beef, poultry, and fish and beans and nuts.
6. Oils – fats from different plants ( canola, corn, palm, olive, soy bean) or fish (cod, salmon)
 Study the chart that follows, it shows the recommended amount of nutrients at different calorie
levels. It is assumed that the more active a person is, the more calories that person needs.

Recommended Nutrient Intakes at 12 Different Calorie Level

Remember that a balanced diet is very essential. Food should not just
satisfy out hunger. Eating the right kind of food in the right amount keeps our
body performing at its best, helps us recover after doing a physical activity,
prevents illness, and improves

MACRONUTRIENTS

Eating certainly makes us feel better. Food contains macronutrients which are required in
substantial amounts in diet. Carbohydrates, proteins, and lipids are the three classes of macronutrients, he
table that follows shows the primary role of macronutrients in relation or exercise

Macronutrients Role
Carbohydrates Energy Production for high intensity
Fats Energy Production for low intensity
Proteins For lean tissue and maintenance
 1. Carbohydrates - any of a large group of organic compounds occurring in foods and living
tissues and including sugars, starch, and cellulose. They contain hydrogen and oxygen in the
same ratio as water and typically can be broken down to release energy in the animal body.
2. Protein - a macronutrient that is essential to building muscle mass. It is commonly found in
animal products, though is also present in other sources, such as nuts and legumes.
3. Fats – seem to have a negative reputation. People have the common misconception that fats
are bad for our health. But, we need fats in order to keep out body in good condition. Fats are
the source of our body’s energy – they are a spare tire of energy. They also serve important
functions. Studies have shown that having enough good fats in our diet can increase the
strength of joints and help prevent injuries

MICRONUTRIENTS

Micronutrients are those nutrients that are required in small amounts in our diet. Vitamins and
minerals are the two primary types of micronutrients. Until this day, the actual role of vitamins and
minerals is promoting health and fighting diseases still continue to be explored. Vitamins and minerals
come from many sources, They are all essential for the improvement of our well-being.

1. Vitamins

Vitamins Functions
Vitamin A Promotes growth and repair of body tissues,
bone formation and healthy skin.
Beta carotene Serves as an antioxidant
Vitamin D Aids absorption of calcium, build bone mass,
prevent bone loss.
Vitamin E Antioxidant, Promotes normal growth and
development.
Vitamin K Normal blood clotting and bone health
Vitamin C Promote healthy cell development and
resistance to infections.
Thiamin (B1) Needed for the normal functioning of
nervous system and muscles.
Riboflavin (B2) Needed for vision and may help protect
against cataracts
Niacin High intake can lower elevated cholesterol
Pyridoxine (B6) Involved in synthesis of hormones and red
 blood cells
Folic acid Reduce risk of heart diseases and cervical
dysplasia
Cobalamin (B12) Vital for blood formation and healthy
nervous system
Biotin Assist in the metabolism of fatty acids and
utilization of B vitamins
Pantothenic acid Aids in normal growth and development

DID YOU KNOW?

*antioxidants are those substances
that protect cells from oxygen singles
also known as free radicals.

Give examples of food sources for each vitamins. Write your answer on the space provided

VITAMINS FOOD SOURCES

Vitamins A
Beta Carotene
Vitamin D
Vitamin E
Vitamin K
Vitamin C
Thiamin
Riboflavin
Niacin
Pyridoxine
Folic acid
Cobalamin
Biotin
Pantothenic acid

below. (You can do a research, interview or ask your parents)

2. Minerals
Have different metabolic functions. Below are the minerals, their functions, and good
sources.

Minerals Function
Calcium Maintaining healthy bones and teeth
Phosphorus Essential for energy metabolism, DNA
structure and cell membranes
Magnesium Activates nearly 100 enzymes and helps
nerves and muscle functions
Molybdenum Needed for metabolism of DNA and
ribonucleic acid (RNA) and production of
uric acid
Manganese Involved in the metabolism of carbohydrates
Copper Play a role in the pigmentation of skin, hair,
and eyes
Chromium Aids in glucose metabolism and may help
regulate blood sugar and insulin level
Iodine Helps regulate growth, development, and
energy metabolism
Iron Necessary for red blood cell formation and
function.
Selenium Necessary for normal growth and
development and for thyroid function
Zinc Essential in digestion, metabolism,
reproduction and wound healing.

Give examples of food sources for each vitamins. Write your answer on the space
provided below. (You can do a research, interview or ask your parents)

MINERALS FOOD SOURCE

Calcium
Phosphorus
Magnesium
Molybdenum
Mangenese
Copper
Chromium
Iodine
Iron
Selenium
Zinc
 Nutrition is simply all about making food work for our body.
Consuming the right types of nutrients in the best form at the right
time and in the right amount is a must, a balance diet is important

LESSON 4

LESSON 4:COMMON INJURIES DURING PHYSICAL ACTIVITY OR EXERCISE

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

a. Distinguish the different types of common injuries sustained during physical

activity or exercise;
b. Identify the causes, signs, and appropriate first aid or injuries;
c. Perform necessary first aid procedure independently

INTRODUCTION

When we perform physical; activity, we should do so in a safe and spacious environment.

In this lesson, you will identify some injuries that may happen during exercise or physical
activity.
First aid is the assistance to any person or individual suffering from injury or sudden illness. It is
the proper care provided to preserve life to prevent any condition from worsening and to promote
receiver.
During physical activity or exercise, I jury is almost always inevitable. Accidents may occur at
any time during any physical activity. That is why it is important for us to understand and educate
ourselves in preparation for such situation.

HAVE YOU BEEN INJURED? WHAT INJURY DID YOU GET?

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WHAT IS THE COMMON CAUSE OF INJURIES?

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HOW CAN WE PREVENT INJURY?
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 It is completely impossible for an individual to get injured by not doing anything. That is why we
should submit ourselves to physical assessment and test before engaging in any physical activity.

Below are list of injuries that may occur during physical activity.
1. Wrist Sprain – a stretch or tear of the ligament/s of the carpal bones
Causes: Twisting I jury to the wrist
Falling on an outstretched hand
Signs: Generalize pain around the wrist
Possible swelling

First aid: Immobilize the wrist if pain and loss of motion are severe
Secure arm to the body
Treat for shock if necessary
Gently apply ice or cold compress over the area for 15 minutes

2. Knee Sprain - a stretch or tear of the ligament/s that hold the knee join in place.
Causes: Direct blow to either front, side, back of the knee
Twisting or torsion force to the knee
Hyperextension or hyper flexion
Weak thigh muscle
Signs: Possible swelling and discoloration
Possible loss of function
Possible inability to walk

First Aid: Send to emergency medical facility

Treat for shock if necessary
Apply ice or cold compress over the area for 15 minutes

Hyper flexion refers to the movement of a flexor muscle beyond

its normal limit.
Hyperextension is an excessive joint movement in which the
angle formed by the bones of a particular joint is opened, or
straightened, beyond its normal, healthy, range of motion.it
3. Ankle Sprain – stretch or tear of the ligament/s of the ankle joint, may be inversion or
eversion.
Causes: Direct blow to ankle
Twisting or torsion injury to the ankle joint
Inversion sprain is injury that occurs when the ankle is turned
inward (the toes turn from outside-in).
Eversion is the movement of the sole of the foot away from the
median plane. Inversion is the movement of the sole towards the
median plane
Symptom: pain around the inside or outside of the foot

First Aid: If pain and loss of function are severe, prevents the athlete from
walking on the injured part.
Immobilize the ankle and bring the injured person to a physician
Treat for shock if necessary
Apply ice or cold compress over the area for 15 minutes

4. Plantar Fasciitis – a stretching or inflammation of tissues that connects the calcaneus and the
toes.
Causes: Forceful contraction or stretch of the calf muscle
Shoes without adequate support
Weak and inflexible muscles
Symptoms: Pain along the arch or near the bottom of the heel
Feeling of muscle tightness or weakness
 First Aid: For minor, have gently stretch the calf muscle and plantar fascia
For severe pain and loss of function, prevent from walking on the
injured leg and send to a physician

The calcaneus, also called the heel bone, is a large bone that forms the foundation of the rear part of
the foot.
PERFORMANCE TASK

Portray a situation showing any of the common in juries listed above. Grab a
partner. You must show how they should approach and give first aid to the injured
person.

Take a video of your performance and save it on a flash drive or send it to my

gmail: jilsoncorpuzlucero@gmnail.com

Assessment is important before you apply the necessary first aid procedure. To prevent further
and serious injury, the first aider must be able to assess the gravity of the incident. We cannot prevent
injuries we can only control them. Proper treatment should be given to the injured person right after the
incident. Once you are done applying the necessary protocol or first aid,, immediately rush the injured
person to the hospital

WHAT DO YOU THINK IS THE TYPE OF INJURY THAT TAKES THE LONGEST TO
HEAL? WHY?
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GIVE 3 INJURIES THAT IS COMMONLY GET BY STUDENTS

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 CONGRATULATIONS

Module 1 Finisher