PE 102: Fitness Exercises

UNIT 1: THE PATH TO FITNESS AND HEALTH

General Objectives

At the end of the unit, you should be able to:

a. Recall prior knowledge regarding previous PE subject using K-W-L Chart

b. Recognize the importance and benefits of physical activity and exercise to health.
c. Manifest understanding about the risks of sedentary living
d. Identify the importance of Physical Education.
e. Record a daily routine using 7-Day Routine Challenge Log.

INTRODUCTION

This module is designed to explore knowledge and skills that will help you develop a lifelong
habit of physical fitness and wellness. Developing this lifelong habit poses as a real challenge for many
youth.

Physical Education is "education through the physical". It aims to develop students’ physical
competence and knowledge of movement and safety, and their ability to use these to perform in a wide
range of activities associated with the development of an active and healthy lifestyle. It also develops
students’ confidence and generic skills, especially those of collaboration, communication, creativity,
critical thinking and aesthetic appreciation. These, together with the nurturing of positive values and
attitudes in PE, provide a good foundation for students’ lifelong and life-wide learning.

PRE-ASSESSMENT
From your previous lessons in Physical Education, let us know what are things you know, what
do you want to know and what you have learned in P.E. using the K-W-L Chart below.

K-W-L CHART
What I KNOW What I WANT to know What I LEARNED

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WHAT TO KNOW!
PHYSICAL ACTIVITY AND EXERCISE FOR HEALTH AND WELLNESS

Physical Activity – refers to the bodily movement produced by

skeletal muscles that requires energy expenditure usually come
from daily activities such as walking, moving the body around,
walking several floors using the stairs instead of the elevator, doing
regular household chores, dancing, jogging, among others.

Exercise – is a type of physical activity that is planned, structured,

repetitive, and purposeful attempt to improve or maintain physical
fitness. Examples of exercises that are regularly done and often
become a program to some are: weekly walking and jogging,
zumba and aerobic dancing, cycling, strength training and sporting
activities.

TIME NEEDED DEPENDS ON EFFORT

Light Effort Moderate Effort Vigorous Effort

60 minutes 30-60 minutes 20-60 minutes
 Light walking  Brisk walking  Aerobics
 Volleyball  Biking  Jogging
 Easy gardening  Raking leaves  Hockey
 Stretching  Swimming  Basketball
 Dancing  Fast Swimming
 Water aerobics  Fast Dancing

Note: The shorter the time, the more effort to be exerted. The longer the time, the lighter the
effort to be exerted.

BODY AND MOVEMENT

The human body was created for movement. The skeletal system serves as the lightweight
framework on which our muscle can act to produce movement. Through body movement, our bones
become stronger over time when we are active. Aside the skeletal system, our cardiovascular system
also benefited from the active physical activity. In fact, the cardiovascular system provides our body with
efficient means of delivering needed fuels and oxygen while simultaneously removing waste products.
Our cardiovascular system’s functional capacity is enhanced through regular physical activity.

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The Role of Exercise in Health Promotion

The effect of exercise is an experience among physically active people. For centuries
already, people involved themselves in various physical activities and exercises to get the
satisfying result for their health condition and well-being.

Benefits of Regular Exercise

1. Reduces blood pressure
2. Reverses brain deterioration with aging, helps prevent or delay, Alzheimer’s disease.
3. Increase cardiovascular function and improves blood lipid profile; helps prevent heart disease
and stroke.
4. Aids weight loss/weight control.
5. Increases muscle mass, muscular strength and muscular endurance.
6. Promotes a healthy pregnancy.
7. Improves sleep (if the activity is done in the morning or afternoon).
8. Reduces risk of colon cancer, prostate cancer, and likely breast cancer.
9. Improves immune function.
10. Increases strength, flexibility and balance; reduces risk of falling.
11. Reduces stress and improves self-image; helps prevent mental depression.
12. Increases insulin sensitivity; improves blood glucose regulation; helps prevent type 2 diabetes.

The benefits derived from regular exercise and other physical activities will help men and
women of all ages and races maintain their health status. Exercise is also the right choice in
preventing early development of chronic diseases. Plato scholarly said, “Lack of activity destroys the
good condition of every human being while movement and methodical physical exercise save and

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 PE 102: Fitness Exercises
preserve it.” Plato’s observation is now true in line with the physical inactivity or sedentary living of
some.

In summary, physically active individuals enjoy a higher quality of life because they are less like
prone to suffer from chronic diseases.

Sedentary Living
We are designed to move and be active. Gone are the days
when people manually do all labors, work hard all day long to
survive. Seldom can you find people before idling, most of them
are physically active, and they die a natural death.

With the offshoot of technology, physical activity level

drastically decreased for the following reasons; advance
technology in the workplace which enables the workers to be
dependent on fast, easy and light labor, the presence of elevator
among buildings, laborsaving equipment at home, watching
television, playing computer games during leisure time. These
factors which considered as an inactive physical activities pattern
will result in lifestyle-related diseases.

To combat sedentary lifestyle, participation in regular fitness

programs will provide an enjoyable person exercises that will help
improve his physical well-being.

ASSESSMENT
Direction: Answer the following questions.

1. In your own words, what is the difference between physical activity and exercise? (5 pts.)
______________________________________________________________________________
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2. What will you do to avoid sedentary lifestyle? Enumerate at least three (3). Explain each. (5 pts.)
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3. As a student, how would you promote regular exercise to your family, friends and in your
respective community? (5 pts.)
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ACTIVITY
Direction: Below is the table showing how you will perform the activity. Just list the different activities
you perform from Monday to Sunday. Don’t forget to take pictures while performing the different
activities for justification.

“7-DAY ROUTINE CHALLENGE”

Documentation
Day List of Activities (Pictures)

MONDAY

TUESDAY

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WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

REFLECTION:

In writing your reflection, please follow the following guide questions.

 What did you feel after doing the task?

 Does it contribute to your health and wellness? Explain.
 Would you commend the task or not? Expand further.

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REFERENCES:

Greenberg J.S. et.al.

(1997) Wellness: Creating a Life of health and fitness. Boston, Allyn and Bacon

Eggar, R. (1993), The Royal Marines total Fitness

Lomdon: Vermillon, Powers, S.K. (1997), The Essentials of Total fitness. Boston, Allyn and Bacon
Wolff, R. (2001)

Powers, S.K. & Howley, E.T. (2007), Exercise physiology: Theory and Application to Fitness and
Performance. (6th ed). Boston: McGraw-Hill

Brown, K.M. et.al (2002). Physical Activity and Health: An interactive approach, Sudbury,
Massachusettes; Jones & Bartlett Pub

Williams, M.H (2002), Nutrition for Health, Fitness and Sports (6 th ed). Boston: McGraw Hill

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