PHYSICAL ACTIVITIES TOWARD

HEALTH AND FITNESS 1

Module 1
(4 hrs.)
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Module 1 PHYSICAL ACTIVITY

Introduction

The current coronavirus (COVID-19) pandemic time can pose a significant

challenge for remaining physically active. Inactivity and low levels of physical activity
can have negative effects on our health. During this time, physical activity can be a
valuable tool to help you to protect your health.
This module prepares you to become more physically active while at home. It
tells you the importance of physical activity during this pandemic, the physical activity
guidelines on how you can keep yourself fit. If you are more active, you feel more
energetic and healthier.

Learning Outcome
At the end of the module, you will be able to:
• explain the importance of physical activity in one’s life during the COVID 19
Pandemic;
• establish an understanding of active life in improving one's health;
• create a physical activity log.

Learning Content
Definition of Physical Activity
According to the World Health Organization, Physical Activity (PA) is
defined as any bodily movement produced by skeletal muscles that require energy
expenditure.

Physical activity may include:

• Active recreation
• Sports participation
• Cycling
• Walking
• Play
• Dance
• Gardening
• House cleaning
• Carrying heavy shopping
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During this pandemic, it is even more important for you to be physically

active. The physical activities mentioned above will:

• ease muscle strain

• relief mental tension
• improve blood circulation
• improve muscle activity
• create some routine to your day in these unfamiliar times.

Importance of Physical Activity during the COVID-19

Pandemic
Considering the present situation worldwide, certain benefits of physical
activity could also be specifically relevant to the COVID-19 Pandemic. According
to Dr. James Sallis (2020), these benefits are:

• Physical activity enhances immune function and reduces inflammation

therefore it could reduce the severity of infections.
• Physical activity improves common chronic conditions that increase the
danger for severe COVID-19 (i.e. Cardiovascular Disease, Diabetes).
• Physical activity may be a great stress management tool by reducing
symptoms of anxiety and depression.
• Physical activity helps bring cortisol levels in balance. Stress and
distress (such as during a pandemic) create an imbalance in cortisol
levels and this negatively influences immune function and inflammation.

Physical Activity Guidelines

World Health Organization (WHO) recommends 150 minutes of moderate-
intensity or 75 minutes of vigorous-intensity physical activity per week, or a
combination of both. These recommendations can still be achieved even at home, with
no special equipment and limited space.

The following are some recommendations on the way to stay active and reduce
sedentary behavior while at home:

Take short active breaks during the day. Short bouts of

physical activity add up to the weekly recommendations. You may
use the suggested exercises below as inspiration move a day.
Dancing, twiddling with children, and performing domestic chores
such as cleaning and gardening are other means to remain active
reception.
 Physical Activities Toward Health and Fitness 1 4

Follow an online exercise class. Take advantage of the wealth

of online exercise classes. Many of these are free and can be
found on YouTube. If you’ve got no experience performing these
exercises, be cautious and aware of your limitations.

Walk. Even in small spaces, walking around or walking on the

spot, can help you remain active. If you have a call, stand, or walk
around your home while you speak, instead of sitting down. If you
opt to travel outside to steer or exercise, make a certain to take
care of a minimum of a 1-meter distance from people.

Stand up. Reduce your sedentary time by standing up whenever

possible. Ideally, aim to interrupt sitting and reclining time every
half-hour. Consider fixing the standing desk by employing a
dinner table or stacking a pile of books or other materials, to
continue working while standing. During sedentary leisure time
prioritize cognitively stimulating activities, like reading, board
games, and puzzles.

Relax. Meditation and deep breaths can help you remain calm.
A few examples of relaxation techniques are available below for
inspiration.

Eat healthily and stay hydrated. Drinking water instead of

sugar-sweetened beverages. Limit or avoid alcoholic beverages
for adults and strictly avoid these in children, and pregnant and
breastfeeding women, or for other health reasons. Ensure plenty
of fruits and vegetables, and limit the intake of salt, sugar, and fat.
Prefer whole grains rather than refined foods.

Benefits of Physical Activity

During the COVID-19 pandemic, being physically active will be a challenge

for you but you must find and plan ways to be active and reduce our sedentary
time. Although your movement around your neighborhood, town, city, country, and
the world might be restricted, it remains critical that you move more and sit less.
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There are many benefits of physical activity. According to Physiopedia, these

include:

• Strengthening and maintaining your immune system strength - being

less vulnerable to infections .
• Reduces high blood pressure
• Weight management
• Reduces the risk of heart disease
• Reduces the risk of diabetes
• Reduces the risk of stroke
• Reduces the risk of certain cancers
• Improves bone and muscle strength
• Improves balance
• Improves flexibility
• Improves fitness
• Improves mental health
• Reduces the risk of depression
• Reduces the risk of cognitive decline
• Delays the onset of dementia
• Improves overall feeling of well-being
• In children, physical activity may support healthy growth and
development
• reduce the risk of disease in later life
• help in the development of fundamental movement skills

Social Media Tiles on Being Active At Home

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Teaching and Learning Activities

---------------cut this page and submit it to your teacher personally or online --------------

Name: ___________________________ Score: __________________

Course/Section: ____________________ Date Submitted: __________

Instructions: Answer the following questions below.

1. Is exercise important during the COVID-19 pandemic? Why?
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________

2. How can you stay physically active despite COVID-19 closures?

______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________

Submitted to:

_________________________
Professor

Remarks:
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
 Physical Activities Toward Health and Fitness 1 8

Home-Based Exercises
Instructions: Do the following home-based exercises. Take a video of yourself doing
the activity.

Knee to elbow

Touch one knee with the opposite elbow,

alternating sides. Find your own pace. Try to
perform this for 1–2 minutes, rest for 30–60
seconds, and repeat up to 5 times. This exercise
should increase your heart and breathing rates.

Plank

Support your forearms firmly on the ground,

with the elbows under the shoulders. Keep the hips
at the level of the head. Hold for 20–30 seconds (or
more, if possible), rest for 30–60 seconds, and
repeat up to 5 times. This exercise strengthens your
belly, arms, and legs.

Back extensions

Touch your ears with your fingertips and lift

your upper body, keeping the legs on the ground.
Lower the upper body again. Perform this exercise
10–15 times (or more), rest for 30–60 seconds, and
repeat up to 5 times. This exercise strengthens your
back muscles.

Squats

Place your feet at a hip distance with the toes

pointing slightly outwards. Bend the knees as much
as feels comfortable, keeping the heels on the
ground and the knees over (not in front of) the feet.
Bend and stretch the legs. Perform this exercise
10–15 times (or more), rest for 30–60 seconds, and
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repeat up to 5 times. This exercise strengthens your

legs and glutes.

Side knee lifts

Touch your knee with your elbow, lifting the

knee to the side, alternating sides. Find your own
pace. Try to perform this for 1–2 minutes, rest for
30–60 seconds, and repeat up to 5 times. This
exercise should increase your heart and breathing
rates.

Superman

Place your hands under your shoulders and

knees under your hips. Lift one arm forward and the
opposite leg back, alternating sides. Perform this
exercise 20–30 times (or more), rest for 30–60
seconds, and repeat up to 5 times. This exercise
strengthens your belly, glutes, and back muscles.

Bridge

Plant your feet firmly on the ground with the

knees over the heels. Lift the hips as much as it
feels comfortable and slowly lower them again.
Perform this exercise 10–15 times (or more), rest
for 30–60 seconds, and repeat up to 5 times. This
exercise strengthens your glutes.

Chair dips

Hold onto the seat of a chair, with your feet

about half a meter away from the chair. Bend your
arms as you lower your hips to the ground, then
straighten the arms. Perform this exercise 10–15
times (or more), rest for 30–60 seconds, and repeat
up to 5 times. This exercise strengthens your
triceps.
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Chest opener

Interlace your fingers behind your back.

Stretch your arms and open your chest forward.
Hold this position for 20–30 seconds (or more). This
position stretches your chest and shoulders.

Child’s pose

With the knees on the ground, bring your

hips to your heels. Rest your belly on your thighs
and actively stretch your arms forward. Breathe
normally. Hold this position for 20–30 seconds (or
more). This position stretches your back, shoulders,
and sides of the body.

Seated meditation

Sit comfortably on the floor with your legs

crossed (alternatively, sit on a chair). Make sure
your back is straight. Close your eyes, relax your
body, and progressively deepen your breathing.
Concentrate on your breath, trying not to focus on
any thoughts or concerns. Remain in this position
for 5–10 minutes or more, to relax and clear your
mind.

Legs up the wall

Bring your hips to close (5–10 cm) to the wall

and let your legs rest. Close your eyes, relax your
body, and progressively deepen your breathing.
Concentrate on your breath, trying not to focus on
any thought or concern. Rest in this pose for up to
5 minutes. This position is meant to be comfortable,
relaxing, and de-stressing.
 Physical Activities Toward Health and Fitness 1 11

---------------cut this page and submit it to your teacher personally or online --------------

Name: ___________________________ Score: __________________

Course/Section: ____________________ Date Submitted: __________

Physical Activity Log

• Record your activity goals for 1 week.
• Record the type of activity you do and how long you’re active. For example,
record any physical activity that lasts at least 10 minutes, or the number of
steps you take. Use a pedometer (an instrument that counts the number of
steps you take). General recommendations are to take 10,000 steps per day.
• Record notes on how the activity felt, what you noticed, and things you learned
while doing the activity.

Date Type of Activity Goal Minutes of Notes

Activity or
Number of Steps
Day 1

Date
Day 2

Date
Day 3

Date
Day 4

Date
Day 5

Date
Day 6

Date
Day 7

Date
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Perform an early morning workout challenge to improve your health and mood
for the day. Prepare your body to burn calories for the entire day by following a video
of a 20-min workout. Click the link https://www.youtube.com/watch?v=PG2f3GF5RlI
Top 10 Morning Exercises To Do At Home. Take a video of yourself while doing the
activity.
Let’s begin!

Rubrics for Assessment

Rubrics for Activity 1

Category Exemplary Superior Satisfactory Unsatisfactory
4 pts 3 pts 2 pts 1 pts
Knowledge/ Demonstrates Demonstrates a Demonstrates a Demonstrates
Comprehension thorough considerable considerable limited
understanding of understanding of understanding of understanding of
topics the topic the topic the topic
Content The response The response The response The response is
indicates depth & indicates lacks focus or unclear, illogical
complexity if simplistic or demonstrates or incoherent
thought in repetitive confused or
answering the thoughts in conflicting
essay question answering the thinking
essay question
Quality of The response The response The response The response
Writing was written in an was written in an has a little style had no style or
extraordinary interesting style or voice voice
style & voice
Somewhat Gives some new Gives no new
Very informative informative & information but information &
& well organized organized poorly organized very poorly
organized
Grammar, Almost no Few spelling & Some spelling, So many spelling,
Punctuation & spelling, punctuations punctuation or punctuation &
Spelling punctuation or errors, minor grammatical grammatical
grammatical grammatical errors errors that it
errors errors interferes with the
meaning

Sub Totals

Over-all Score
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Rubrics for Activity 2 and 4

Advance Intermediate Needs Improvement

3 points 2 points 1 point
The exercise was done The exercise was done The exercise was done in
perfectly with minor errors the wrong form

Rubrics for Activity 3

Score Description
4 All requirements of tasks are completed
3 Most requirements of tasks are completed
2 Many of the tasks are missing
1 Demonstrate no understanding of the tasks
0 No response/task not attempted

Recommended Learning Materials and Resources for

Supplementary Reading

• Physical Activity Guidelines please click the link below:

https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf

• Take a look at the physical and mental benefits of an exercise program, click
the link
Physical, Mental, And Overall Health Benefits Of Regular Exercise - How
Exercise Improves Health https://www.youtube.com/watch?v=-lxg-35Xo_o
• Watch to find out, and learn more about the benefits of exercise for your heart.
For more information about getting active, visit the link

What happens inside your body when you exercise?

https://www.youtube.com/watch?v=wWGulLAa0O0&t=94s

• Listen to the lectures of Dr. James F Sallis for a special online course on
COVID-19 visit the link

Physical activity + COVID 19

https://www.youtube.com/watch?v=F4mcbi9tD-M
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Flexible Teaching-Learning Modality (FTLM) adopted

Online (synchronous)
FB Messenger, google classroom, google meet
Remote (asynchronous)
module

Assessment Task
---------------cut this page and submit it to your teacher personally or online --------------

Name: ___________________________ Score: __________________

Course/Section: ____________________ Date Submitted: __________

Instructions: Choose the best answer to the following questions. Write your answer
on the space before the number.
______ 1. Experts recommend that we undertake regular physical activity to enjoy
better health and a reduced risk of many common diseases. But how much exercise
is recommended?
a. an hour of vigorous exercise, such as circuit training or an aerobics class,
once a week
b. an hour of light exercise, twice a week
c. at least two and a half hours of moderate-intensity activity a week, or 75
minutes of vigorous-intensity activity
d. an hour of vigorous exercise every day
______ 2. What extent is it true that exercise is an effective way to lose weight?
a. true – exercise helps you lose weight very quickly and easily
b. true – but you need to do a very challenging sort of exercise
c. not true – it's quite hard to lose weight through exercise alone
d. totally untrue – exercise doesn’t help you to lose weight
______ 3. Being physically fit has benefits for your mental health.
a. True b. False
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______ 4. According to the Physical Activity Pyramid, you should participate in

activities to increase your muscular fitness more often than activities to increase your
aerobic fitness.
a. True b. False
______ 5. One of the recommended physical activity guidelines for teens is to:
a. Participate in strength training at least 7 days a week
b. Participate in aerobic activity two or less days a week.
c. Participate in vigorous aerobic activity at least three days a week.
d. Participate in calisthenics every day of the week
______ 6. Physical inactivity is a modifiable risk factor for cardiovascular disease.
a. True b. False
______ 7. Physical activity can counteract the harmful effects of other risk factors,
such as high cholesterol and high blood pressure.
a. True b. False
______ 8. Heart & Stroke recommends that adults accumulate at least 30 minutes of
moderate- to vigorous-intensity aerobic physical activity per week.
a. True b. False
______ 9. You don’t get health benefits from exercise unless you are exercising
vigorously.
a. True b. False
______ 10. If you can’t quite meet the physical activity guidelines, it is a waste of your
time to do any physical activity.
a. True b. False
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References

Nieman DC, Henson DA, Austin MD, et al. Upper respiratory tract infection is reduced
in physically fit and active adults. British Journal of Sports Medicine 2011;45:987-992.
Physical Activity and COVID-19. (2020, June 25). Physiopedia, . Retrieved 12:19,
August 17, 2020, from https://www.physio-
pedia.com/index.php?title=Physical_Activity_and_COVID-19&oldid=241639.
Punzalan, Mondina, Taguba, Navalta, Medina-Bulatao.2019. Revised PHYSICAL
EDUCATION 1 Movement Enhancement. Mindshapers Co., Inc. Manila.
Sallis, JF. Physical activity + COVID-19. Lecture to UC San Diego medical
students. March 2020. Published on 1 April 2020. Available
from https://www.youtube.com/watch?v=F4mcbi9tD-M. [last accessed 10 April
2020]
Werner W. K. Hoeger & Sharon A. Hoeger.2012. Principles and Labs for FITNESS &
WELLNESS. Eleventh Edition. Wadsworth Cencage Learning. Belmont,CA.
World Health Organisation. Be Active During COVID-19. Available
from https://www.who.int/news-room/q-a-detail/be-active-during-covid-19 [last
accessed 6 April 2020]