PE & HEALTH REVIEWER (1ST PERIODICAL)
 Absence of illnesses such as depression
MODULE 1 LESSON 1: PHYSICAL FITNESS
PHYSICAL FITNESS
 Physical fitness refers to the ability of
your body systems to work together
efficiently to allow you to be healthy
and perform activities of daily living.
Being efficient means doing daily
activities with the least effort possible.
A FIT PERSON CAN:
 perform schoolwork
 meet home responsibilities
 have enough energy to enjoy sport and
other leisure activities
 respond effectively to normal life
situations
 respond to emergency situations
It is important to be physically fit and healthy
and questions rises on how are going to
achieve such.
PHYSICAL ACTIVITY
 Physical activity is simply any bodily
movement performed by the muscles
that expend energy. This includes all the
movement one does throughout the
day, whether it be intentional, part of
one's job/occupation or simply for
transporting one's self from one place
to another.
How physical, mental, and social wellbeing
contribute to overall health
PHYSICAL
 Good posture
 Muscular strength and flexibility
 Absence of conditions such as
osteoporosis and osteoarthritis
MENTAL
 Feelings of satisfaction and happiness
 Good levels of self-esteem
 Aesthetic appreciation of the beauty of
performance
 Improved motivation
 Improved confidence
SOCIAL
 Cooperation with other people in teams
and groups
 A sense of belonging
 Making new friends throughout one’s
life
It is recommended that adults and children
follow different activity routines in order to
maintain good health and fitness.
ADULT
Five sessions of thirty minutes activity per
week. The activity should be physical enough to
cause the adult to breathe more deeply and to
begin to sweat.
CHILDREN/YOUNG ADULT
Seven sessions of sixty minutes per week. At
least two of these sessions should be of high
intensity exercise such as running, jumping or
cardiovascular based sports. The seven hours
may be spread out over the course of a week.
What happens when a person is inactive or
doesn’t engage in any physical activity?
THEY ARE AT RISK OF ANUMBER OF ILLNESSES
AND NEGATIVE EFFECTS SUCH AS:
 Heart disease
 Hypertension (high blood pressure)
 Diabetes
 Depression
 Increased risk of osteoporosis
 Stress
 Loss of muscle tone
 Atherosclerosis
 Poor self-esteem
  Poor body image
 Weight gain or obesity
START ENGAGING IN PHYSICAL ACTIVITIES
 Set fitness goals
 Create exercise plans
 Follow a healthy meal plan
 Create incentives for yourself
 Be accountable for your actions
MODULE 1 LESSON 2: FITNESS COMPONENT
(SKILL-RELATED FITNESS)
FITNESS COMPONENTS
Physical fitness is divided into six skill-related
components. Skill or performance related
fitness involves skills that will enhance one’s
performance.
Skill-related components
 Agility
 Coordination
 Reaction time
 Balance
 Power
 Speed
This is how fitness can be broken down into
different skill-related components
AGILITY
THE ABILITY TO CHANGE THE POSITION OF THE
BODY QUICKLY AND CONTROL THE MOVEMENT
A BADMINTON PLAYER MOVING AROUND THE
COURT FROM BACK TO FRONT AND SIDE TO
SIDE AT HIGH SPEED AND EFFICIENCY
BALANCE
THE ABILITY TO MAINTAIN THE BODY’S CENTER
OF MASS ABOVE THE BASE OF SUPPORT
A SPRINTER HOLDS A PERFECTLY STILL SPRINT
START POSITION AND IS READY TO GO INTO
ACTION AS SOON AS THE GUN SOUNDS
COORDINATION
THE ABILITY TO USE TWO OR MORE BODY
PARTS TOGETHER
A TRAMPOLINIST TIMING THEIR ARM AND LEG
MOVEMENTS TO PERFORM THE PERFECT TUCK
SOMERSAULT
POWER
THE ABILITY TO PERFORM STRENGTH
PERFORMANCES QUICKLY
A JAVELIN THROWER APPLIES GREAT FORCE TO
THE SPEAR WHILE MOVING THEIR ARM RAPIDLY
FORWARD
REACTION TIME
THE TIME TAKEN TO RESPOND TO A STIMULUS
A BOXER PERCEIVES A PUNCH FROM THEIR LEFT
AND RAPIDLY MOVES THEIR HEAD TO AVOID
BEING STRUCK
SPEED
THE ABILITY TO PUT BODY PARTS INTO MOTION
QUICKLY
A TENNIS PLAYER MOVING FORWARD FROM
THE BASELINE QUICKLY TO REACH A DROP
SHOT CLOSE TO THE NET
BENEFITS OF SKILL-RELATED FITNESS
AGILITY
 Prevention of injuries (lower back,
ligament damage, etc.)
 Helps avoid tearing of ACL
 Recovery time boost (through
constructing a stronger muscuskeletal
system
  Enhanced cognitive function
BALANCE
 Enhanced performance during sports
and athletic activities
 Improved cognitive function
 Increased injury prevention, even
during everyday life
COORDINATION
 Combat the risk of injury later in life
 help improve mental health
 Can positively help your mood
 help improve technique and form
during physical activity
POWER
 Improved cardiovascular function
 Enhanced streagth (due to large muscle
groups being contracted at a rapid
pace)
 Increased endurance as time goes on
( the body uses less effort to produce
force)
 Rapid calorie burning (through the
 intensity of the muscles are used during
the activity
REACTION TIME
 allows us to be agile and efficient when
it comes to responding to syimuli and
situations like driving, having a
conversation, playing sports, etc.
 help avoid a career-changing injury
 Good response time
SPEED
 Injury prevention (improves your range
of motion and flexibility)
 Improved cardiovascular endurance
 Better metabolic rate and fat burning
 Increase in bone strength Muscle
growth (particularly in the lower body,
as it is high intensity rather than long
duration)
MODULE 1 LESSON 3: FITT PRINCIPLE
FITT
A well-designed personal physical activity plan
will outline HOW OFTEN (frequency), HOW
LONG (time), and HOW HARD (intensity) a
person exercises, and WHAT KINDs of exercises
(type) are selected.
If you are new to exercise, remember, work
your way UP. You don’t need to run a marathon
or spend hours in a gym to feel the benefits of
exercise.
FITT PRINCIPLE
Once you get started, make a plan to increase
at least one FITT component regularly to help
you stay on track and make improvements.
Let’s get started with FITT!
Every plan should have a schedule that
progresses over time
FREQUENCY
How many days per week can you make time to
exercise?
INTENSITY
How intense will you exercise? Intensity can
vary between light, moderate and vigorous
intensity activities.
TIME
How many minutes will you dedicate to an
activity or exercise?
TYPE
What sort of activity will you complete? Aerobic
activities like walking, jogging or dancing or
strengthening activities such as exercises using
weight machines or hand-held weights
Too often, individuals expect to lose unrealistic
amounts of weight, run faster and longer and
start seeing drastic body composition changes
instantly. Instead, use the acronym S.M.A.R.T.
 Specific is the what, where and how of
the goal.
 Measurable is how you will evaluate
whether or not you met the goal.
 Achievable is setting a goal that you can
accomplish.
 Realistic is setting a goal that is
challenging, but attainable.
 Timely relates to when you want to
achieve your goal by, and what time
frame you have to reach your goal.
MODULE 1 LESSON 4: FITNESS ISSUES,
NUTRITION, AND BOOSTING IMMUNE SYSTEM
BEING HEALTHY IS A MAJOR CONCERN FOR ALL.
ONE THING TO ACHIEVE BEING HEALTHY IS TO
DO PHYSICAL ACTIVITIES, TO BE FIT, AND MOST
ESPECIALLY TO BE PRODUCTIVE. ISSUES AND
CONCERNS EMERGE WHEN PEOPLE WHO DOES
THE ACTIVITIES HAVE PRIOR HEALTH
CONCERNS.
THE FOLLOWING ARE SOME OF THE PHYSICAL
ACTIVITY/ PHYSICAL FITNESS ISSUES AND
CONCERNS:
1. Asthma
ASTHMA IS A CHRONIC LUNG
CONDITION IN WHICH AIRWAY
INFLAMMATION RESULTS IN
RECURRENT BREATHING PROBLEMS.
VIGOROUS PHYSICAL ACTIVITY MAY
CAUSE ASTHMA SYMPTOMS IN
CHILDREN AND ADOLESCENTS WHOSE
ASTHMA IS POORLY CONTROLLED.
MANY CHILDREN AND ADOLESCENTS WITH
ASTHMA LIMIT THEIR PHYSICAL ACTIVITY,
WHICH CAN LEAD TO POOR PHYSICAL FITNESS
STATUS.
IMPROVED UNDERSTANDING OF AND
TREATMENTS FOR ASTHMA WILL HELP
CHILDREN AND ADOLESCENTS WITH ASTHMA
PARTICIPATE FULLY IN PHYSICAL ACTIVITY.
PHYSICAL ACTIVITY PARTICIPATION
IDENTIFICATION, AVOIDANCE, AND CONTROL
OF TRIGGERS, IN CONJUNCTION WITH AN
ASTHMA MANAGEMENT PLAN AND
APPROPRIATE ASTHMA MEDICATIONS, ALLOW
CHILDREN AND ADOLESCENTS WITH ASTHMA
TO PARTICIPATE IN PHYSICAL ACTIVITY.
WITH EFFECTIVE MANAGEMENT, EVEN
CHILDREN AND ADOLESCENTS WITH SEVERE
ASTHMA CAN PARTICIPATE IN A VARIETY OF
PHYSICAL ACTIVITIES, INCLUDING COMPETITIVE
SPORTS.
2. SPECIAL HEALTH CARE NEEDS
CHILDREN AND ADOLESCENTS WITH
SPECIAL HEALTH CARE NEEDS HAVE
BEEN DEFINED AS THOSE “WHO HAVE
OR ARE AT INCREASED RISK FOR
CHRONIC PHYSICAL, DEVELOPMENTAL,
BEHAVIORAL, OR EMOTIONAL
CONDITIONS AND WHO REQUIRE
HEALTH AND RELATED SERVICES OF A
TYPE OR AMOUNT BEYOND THAT
REQUIRED BY CHILDREN GENERALLY. ”
...CAN MAKE THE TASKS OF DAILY LIVING
EASIER FOR THEM, IMPROVE THEIR HEALTH
STATUS, AND ULTIMATELY \ REDUCE
MORBIDITY FROM SECONDARY CONDITIONS
DURING ADULTHOOD.
PHYSICALACTIVITY FOR CHILDREN AND
ADOLESCENTS WITH SPECIAL HEALTH CARE
NEEDS CAN:
 Help control or slow the progression of
the chronic condition or disability,
minimize its side effects, and reduce
associated disabilities.
 Improve overall health and function.
 Minimize the psychological and social
impact of the condition or disability on
children and adolescents and their
families, and help normalize their daily
living experiences.
MODULE 2 LESSON 1: INTRODUCTION TO
DANCE
Like any culture, dance has always been part of
the Philippines especially among the youth.
There has been a lot of uploaded material in the
internet of Filipinos dancing as a group from the
latest dance craze, numerous international
dance contests, and even from prison cell.
What is Dance?
Dance is a performing art form consisting of
purposefully selected sequences of human
movement. It is usually set to a music or pattern
of beats.
According to Mettler (1980), dance is an
activity, which can take many forms and fill
many different needs. It can be for recreation,
entertainment, education, therapy, and
religion.
Dance is a form of art because through
rhythmic movement people can creatively-
express themselves, their culture and even
religion.
BRIEF HISTORY AND NATURE OF DANCE
Dances thrived at different periods of history
and mostly were a result of intercultural
exchange and contact (Alejandro and Santos-
Gana, 2002). The origins of dance are rooted in
the prehistoric past.
TRADITIONAL DANCE
Traditional dance composes of Folk dance and
Traditional dance. The Philippines enjoys a rich
cultural heritage which includes a diverse
collection of traditional dances
a. Folk Dance
Folk dance are leisure or ceremonial
dances that are usually executed by
members of a community to which the
dance is traditional. It is developed by
a group of people or the community
from a certain country or region that
reflects the traditional life and has
been passed on to the next generation.
b. Ethnic Dance
Ethnic Dance is distinguished by a
cultural group and characterized by
imitating nature and life. It can also be
identified as originating with an ethnic
culture and expressing the movement
aesthetics of that culture.
MODULE 2 LESSON 2: PHYSICAL FITNESS TEST
PHYSICAL FITNESS TEST
 compare your pre-exercise
heart and respiration rates
with your post-exercise heart
and respiration rates
 Exercise stress: testing is also
performed on a treadmill or
stationary bike and involves
the use of a heart monitor and
blood pressure cuff to measure
your vital signs during exercise
 VO2 max testing: performed
on a treadmill or stationary
bike and uses a breathing
device to measure your
maximum rate of oxygen
consumption during an activity
 Some
trainers/instructors/teachers
will incorporate exercises such
as sit-ups or push-ups to get a
qualitative measurement of
how you respond to specific
exercises. These baseline
results can be used at a later
date to see if your health and
fitness levels have improved.
4. STRENGTH & ENDURANCE TESTING
Strength testing measures the maximal
of force a muscle group can exert at
one time. Muscle endurance testing,
by comparison, measures the length of
time a muscle group can contract and
release before it fatigues.

3. CARDIOVASCULAR ENDURANCE  The exercises used include the

TESTING
Cardiovascular endurance testing, also
known as stress testing, measures how
efficiently your heart and lungs work
to supply oxygen and energy to your
body during physical activity.
 12- minute run tests:
Performed on a treadmill and
push-up test and core strength
and stability test. In some
cases, a trainer will use a
metronome to see how long
can you keep up with the
rhythm. The results are then
compared to people of the
same age group and sex to
establish your baseline levels.
 5. FLEXIBILITY TESTING
Measuring the flexibility of your joints
is vital in determining whether you
have postural imbalances, 10-foot
instability, or limitatons in your range
of motion.

There are a variety of tests used to

measure flexibility including:
 Shoulder flexibility testing:
sometimes called the zipper
test shoulder flexibility and
mobility of your shoulder joint.
Use one hand to reach behind
your neck, between your
shoulders, while reaching
behind your back, toward your
shoulders, with the other.
Measure how many far apart
your hands are.
 Sit-and-reach testing: this is
used to measure tightness in
your lower back and hamstring
muscles. The test is performed
while sitting on the floor with
your legs fully extended.
Flexibility is measured by the
number of inches your hands
are from your feet when
reaching forward.

MODULE 2 LESSON 3: SKILL-RELATED FITNESS

DRILLS

Doing the combination of the

fundamental steps will help your
coordination skills. Practicing from a
slower pace to a faster pace will help you
slowly master the steps and improve your
coordination.

MODULE 2 LESSON 4:
PERFORMANCE EXAM