SONNY BOY A.

SAJONIA
BSBA 1B

LEARNING MODULE 1
Introduction on Physical Fitness

Basic Concepts of Physical Fitness

KEY POINTS

 Physical fitness is a state of health and well-being and, more specifically, the ability to perform

aspects of sports, occupations and daily activities.
 Physical fitness is generally achieved through proper nutrition, moderate-vigorous physical
exercise, and sufficient rest.
 Wellness is a state of optimal well-being that is oriented toward maximizing an individual's
potential.
 Seven dimensions of wellness: physical, emotional, intellectual, social, environmental, spiritual
and occupational.
 Physical activity is movement that is carried out by the skeletal muscles that requires energy.
 Exercise is a planned, structured, repetitive and intentional movement intended to improve or
maintain physical fitness.
 Body movement is the motion of all parts of our body especially joints.
 Body movements include flexion, extension, abduction, adduction and rotation.
 Flexion and extension are movements that take place within the sagittal plane and involve
anterior or posterior movements of the body or limbs.
 Hyperextension is the abnormal or excessive extension of a joint beyond its normal range of
motion, thus resulting in injury. 
 Abduction and adduction motions occur within the coronal plane and involve medial-lateral
motions of the limbs, fingers, toes, or thumb.
 Abduction moves the limb laterally away from the midline of the body, while adduction is the
opposing movement that brings the limb toward the body or across the midline.
 Rotation can occur within the vertebral column, at a pivot joint, or at a ball-and-socket joint.
 Supination is the movement of the forearm wherein the palm of the hand is facing forward and
the radius and ulna are parallel to each other.
 Pronation is the movement of the forearm wherein the palm of the hand is facing backward and
the radius and ulna forms an X-shape.
 Dorsiflexion and plantar flexion are movements at the ankle joint, which is a hinge joint.
 Lifting the front of the foot, so that the top of the foot moves toward the anterior leg is
dorsiflexion, while lifting the heel of the foot from the ground or pointing the toes downward is
plantar flexion.
 A sedentary lifestyle is defined as a type of lifestyle where an individual does not receive regular
amounts of physical activity. A person living a sedentary lifestyle is often sitting or lying down
while engaged in an activity like reading, socializing, watching television, playing video games, or
using a mobile phone/computer for much of the day.
 Sedentary Lifestyle Health Effects:
Physical inactivity may increase the risks of certain cancers.
Physical inactivity may contribute to anxiety and depression.
Physical inactivity has been shown to be a risk factor for certain cardiovascular diseases.
SONNY BOY A. SAJONIA
BSBA 1B

People who engage in more physical activity are less likely to develop coronary heart disease.
People who are more active are less likely to be overweight or obese.
Sitting too much may cause a decrease in skeletal muscle mass.
Physical inactivity is linked to high blood pressure and elevated cholesterol levels.
 Nutrition is the intake of food, considered in relation to the body’s dietary needs. Good
nutrition – an adequate, well balanced diet combined with regular physical activity – is a
cornerstone of good health. 
 Carbohydrates are the main energy source for the brain. Without carbohydrates, the body could
not function properly. Sources include sugar, fruits, breads and grains, starchy vegetables.
 Protein is the major structural component of cells and is responsible for the building and repair
of body tissues.
 Fat is an energy source that when consumed, increases the absorption of fat-soluble vitamins
including vitamins A, D, E and K.
 Minerals are the other chemical elements our bodies need, apart from carbon, hydrogen,
oxygen and nitrogen.
 Vitamins are essential micronutrients your body needs to function properly. Each vitamin has
specific roles and functions, and can be obtained from a category of food.
 Water helps to maintain homeostasis in the body and transports nutrients to cells. Water also
assists in removing waste products from the body.
 2 COMPONENTS of Physical Fitness: Health-Related Fitness and Skill-Related Fitness
 Components of Health-Related Fitness: Cardiorespiratory Endurance, Muscular Fitness,
Muscular Flexibility, and Body Composition.
 Cardiorespiratory endurance is the ability of the heart, lungs and blood vessels to supply oxygen
to the cells to meet the standards of prolonged physical activity.
 Muscular fitness (muscular strength and muscular endurance) is the ability of the muscles to
generate force.
 Muscular flexibility is the achievable range of motion at a joint or group of joints without
causing injury.
 Body composition is the amount of lean body mass and adipose tissue in the human body.
 Components of Skill-Related Fitness: Agility, Balance, Coordination, Power, Reaction Time, and
Speed.
 Agility is the ability to change body position and direction quickly and efficiently.
 Balance is the ability to maintain the body in equilibrium.
 Coordination is the integration of the nervous system and the muscular system to produce
correct, graceful, and harmonious body movements.
 Power is the ability to produce maximum force in the shortest time.
 Reaction time is the time required to initiate a response to a given stimulus.
 Speed is the ability to propel the body or a part of the body rapidly from one point to another.

HEALTH-RELATED FITNESS
SONNY BOY A. SAJONIA
BSBA 1B

CARDIORESPIRATORY ENDURANCE
 Distance Running
 Distance Swimming
 Climbing stairs
 Jumping Rope
 3-Minute Step Test
MUSCULAR FITNESS (MUSCULAR STRENGTH AND ENDURANCE)
 Push-ups
 Sit-ups
 Pull-ups
 Weight Lifting
 Dumbbell biceps curls
MUSCULAR FLEXIBILITY
 Stretching or stretch exercises
 Yoga
 Sit and reach
 Zipper test
 Pilates
BODY COMPOSITION
 Burpees
 Push-ups
 Weighted squat jump
 Explosive lunge jump
 Abdominal plank exercise
BODY COMPOSITION ANALYSIS
 Body Mass Index (BMI)
 Skinfold Calipers
 Hydrostatic Weighing
 Bioelectric Impedance Analysis (BIA)
 Waist Circumference

SKILL-RELATED FITNESS
AGILITY
 Cone drills – Particularly Zigzag drills(running in and out in a zigzag pattern along one row of
cones)
 Shuttle runs - Sprinting from marker to marker with frequent changes in direction
 Soccer – You must be agile in responding to the movements of the other players and the ball.
For example, trying to avoid a defender by quickly speeding up or slowing down and quickly
changing direction.
 Tennis – You must be agile in responding to the position of the ball. For example, changing
directions to hit a tennis ball.
SONNY BOY A. SAJONIA
BSBA 1B

 In skiing and snowboarding, you must be agile to respond to the changing conditions of the
surface of the snow. Like for example, in avoiding obstacles in going down a slope and also in
doing turns.
BALANCE
 Stork stand
 Tightrope walking
 Surfing – Maintaining your balance on the surfboard so that you will not fall due to the waves or
the changing conditions of the water.
 Boxing – Keeping your balance as you move around the ring, throwing hard punches and
keeping yourself on your feet even after taking a few hits.
 Ice Skating- Keeping your balance so that you would not fall or slip. For example, a skater
maintaining balance in doing a twist, turn and leap.
COORDINATION
 Paper Juggling - hand-eye coordination
 Basketball - dribbling a basketball, using hands and eyes together.
 Hockey – using hands and eyes together in shooting a hockey puck, knocking a puck out of mid-
air with your stick, passing and deflecting a shot.
 Baseball- pitching a baseball, hand-eye coordination.
 Football- kicking a soccer ball especially on a free kick, passing and dribbling the ball are
examples of foot-eye coordination.
POWER
 Javelin throw and discus throw
 Standing long jump
 Boxing- throwing a punch
 Volleyball- jumping and doing a spike
 Basketball- passing the basketball, like for example chest pass and outlet pass, and also jumping
for a rebound.
 Bowling- throwing a bowling ball
REACTION TIME
 Stick or ruler drop test
 Soccer- a goalkeeper saving a shot particularly in reacting to a penalty kick
 Boxing- dodging your opponent’s punch
 Baseball- a batter hitting or reacting to a fast pitch
 Badminton- reacting to an opponent’s smash
 Sprint- a sprinter responding to the start gun
SPEED
 Track and Field: Sprints – an example would be sprinting in a 150 meter dash
 Football- a football player outrunning the defense to receive a pass
 Basketball- making a fast break to perform a lay-up
 Baseball- a batter quickly getting to bases, and a defender sprinting to get the ball
 Tennis- a tennis player moving forward to get a drop shot
 Sprint Swimming- to swim fast
SONNY BOY A. SAJONIA
BSBA 1B

LEARNING MODULE 2.1

Readiness for Exercise

In the different Components of Physical Fitness, choose one (1) component that you think you are
weak at. Answer the following questions:

Among the Components of Physical Fitness, what component did you choose? Explain why you
selected this component as your weakest point.
Muscular fitness (muscular strength and endurance). I chose muscular fitness as my weakest
point because I know for myself that I am weak and I find It hard lifting weights or heavy objects. I also
find it difficult doing exercises that primarily involves the muscles like push-ups, pull-ups, sit-ups, bicep
curls, plank, etc. I can only do a small amount of push-ups, my average amount is only 10-15. Whenever
I do vigorous physical activity and exercises, my muscles easily gets tired or I experience muscle fatigue.
My muscles feel sore, weak, and tired whenever I lift heavy objects and do continuous activities and
exercises. Basically, muscular fitness is my weakest point because I have weak muscles and I think I’m
good with the other components of physical fitness.
What do you think the factors that made this component as your weakest point? Explain why.
The first factor that made muscular fitness as my weakest point is that my body is thin and
because of that, my body and muscles are weaker (than those with normal or great body) and I have less
muscular strength in lifting objects and less muscular endurance in doing continuous activities. As I have
said in the first question, I have weak muscles which easily gets tired and feel sore. Another factor that
made muscular fitness as my weakest point is that I'm not physically fit. I don’t do regular amounts of
physical activities or I’m living a sedentary lifestyle wherein I spend most of my time in using my phone
and playing in computer shops. In living a sedentary lifestyle, my muscles stays inactive which leads to
lack of muscle fitness and cause muscle weakness. I also don’t have a well-balanced diet in which I don’t
have proper nutrition or enough nutrients for healthy muscles. Lastly, I don’t have sufficient rest
because I always stays up late which I think is why my muscles are unhealthy, weak, and tires very
quickly.
Would you like to work on with your weakest point? Why or why not?
Yes, I would like to work on with my weakest point which is muscular fitness simply because I
want to be strong enough to do and endure continuous moderate and vigorous physical activities and
exercises. I want to work on my muscular fitness so that I won’t be having any trouble moving things,
lifting heavy objects and doing day-to-day activities without getting tired or exhausted. I want to work
on my muscular strength and endurance so that I will be strong enough and not struggle anymore in
carrying a pail whenever I’m going to fetch water from our hand water pump and so that my muscles
will not easily get tired and feel pain even after fetching several pails of water. Lastly, I want to work on
my muscular fitness because I want to achieve greater amounts in exercises like push-ups, curl-ups and
pull-ups without my muscles easily getting tired and I will not experience muscle pain or fatigability.
On the SMART Objectives, write at least three (3) objectives that you want to accomplish. It must be
related from your selected component.
 I will be able to do 20 repetitions of push-ups after 1 week.
 I will be able to maintain a planking position for 1 minute after a week.
 I will be able to do 30 repetitions of sit-ups after 1 week.
SONNY BOY A. SAJONIA
BSBA 1B

LEARNING MODULE 2.2

Creating your Own Exercise Plan

A. Goal:

I would like to work on with my Muscular Strength and Endurance.

B. Objectives:
At the end of the exercise plan, my body should be able to:
1. Do 20 repetitions of push-ups after 1 week.
2. Maintain a planking position for 1 minute after a week.
3. Do 30 repetitions of sit-ups after 1 week.

Monday Tuesday Wednesday Thursday Friday

Warm- Up – 5 Rest Day Warm- Up – 5 Rest Day Warm- Up – 5

minutes minutes minutes

Activity Proper Activity Proper Activity Proper

– 25 minutes – 30 minutes – 35 minutes

20 Squats 1 min Side Hop 10 Inchworms

15 Triceps 20 Lunges 20 Plié squats

Kickbacks
30 Calf raises 20 Heel Touch
15 Triceps
Dips 15 Leg raises 20 Sit-ups

10 Push-ups 20 Butt bridge 10 Decline

push-ups
10 Incline 30 Russian
push-ups twists 10 Push-up
and rotation
40 sec Plank 20 Mountain
Climbers 40 sec Plank
15 Bicycle
crunches 40 sec Plank 15 Crunches

30 Jumping 10 Burpees 15 V-ups

Jacks
40 Jumping 50 Jumping
Jacks Jacks

Cool down – Cool down – Cool down –

10 minutes 10 minutes 10 minutes
SONNY BOY A. SAJONIA
BSBA 1B

Total minutes: 40 minutes 45 minutes 50 minutes