Republic of the Philippines

Province of Pangasinan
UNIVERSITY OF LUZON
COLLEGE OF POZORRUBIO CAMPUS

Physical Fitness
Learner’s Module 1

Prepared by: Michael John Songcuan

 Republic of the Philippines
Province of Pangasinan
UNIVERSITY OF LUZON
COLLEGE OF POZORRUBIO CAMPUS

DETAILED LEARNING MODULE

Title: Introduction to Physical Fitness

Module No. 1

I. Introduction

This module is designed to explore knowledge and skills that may help develops a lifelong
habit of physical fitness of the students.
According to research many young people do not engage in physical activities because of the
advancement of technology (online games), imagine sitting more than 8 hours without any
physical activities in a day. It may cause to inability to execute well or may lead to current
health issues.
A person is said to be physically fit if he possesses the strength and stamina to carry out his
tasks without undue fatigue and still has enough energy to enjoy leisure and cope with
unforeseen emergencies.
Being physically fit and healthy can help get through with the stress and demands in life
especially to the students. It improves self-esteem, develop confidence, and clarifies self-
concept which we can only realize as we get older.

II. Learning Objectives

• define Physical Fitness;
• identify Physical Fitness components;
• determine the importance of benefits of Physical Fitness;
• create mosaic of a person that is physically fit; and
• reflect and value the importance of Physical Fitness.

Prepared by: Michael John Songcuan

 Republic of the Philippines
Province of Pangasinan
UNIVERSITY OF LUZON
COLLEGE OF POZORRUBIO CAMPUS

III. Topics and Key Concepts

Assessment
Multiple Choice: Choose the letter of the correct answer and write
it on the space provided before the number. Erasures are prohibited.
1. What is Physical Fitness?
a. components of fitness that are important for good athletic performance
b. qualities that are necessary for maintaining a healthy body
c. exercise
d. the ability of the body to perform daily tasks without getting fatigue.
2. Which of the following is NOT a part of FITT principle?
a. Frequency
b. Factors
c. Intensity
d. Time
3. What are the five Health-related fitness components?
a. Cardio-vascular endurance, muscular strength, muscular endurance, flexibility, body
composition
b. Flexibility, agility, coordination, reaction time, power
c. Agility, reaction time, power, coordination, speed
d. Muscular endurance, power, flexibility, balance, coordination
4. What are the six Skill-related fitness components?
a. Cardio-vascular endurance, power, speed, flexibility, balance, body composition
b. Flexibility, agility, coordination, reaction time, power, muscular endurance
c. Agility, reaction time, power, coordination, speed, balance
d. Muscular endurance, power, flexibility, agility, coordination, muscular strength
5. Which is the ability of your joints and muscles to move in their full range of motion.
a. Flexibility
b. Agility
c. Balance
d. Muscular endurance
6. Which of the following can improve a person’s cardiovascular and body composition?
a. Jogging
b. Running
c. Swimming
d. All of the above

Prepared by: Michael John Songcuan

 Republic of the Philippines
Province of Pangasinan
UNIVERSITY OF LUZON
COLLEGE OF POZORRUBIO CAMPUS

a. 2
b. 4
c. 11
d. 5
8. What is the minimum amount of regular physical activity that has been shown to
reduce the risk of cancer?
a. 1 hour per day, every other day
b. 30 minutes at a time, 3 times per week
c. 15 minutes of intense exercise, every day
d. 30 minutes at a time, 6 times per week

9. What is the percent of fat, bone, and other tissues to lean body mass?
a. Body Composition
b. Muscular Strength
c. Coordination
d. Body Weight
10. What is the advantage of exercise?
a. Improved quality of life
b. Decrease chronic disease
c. Stress relief
d. All of the above

Prepared by: Michael John Songcuan

 Republic of the Philippines
Province of Pangasinan
UNIVERSITY OF LUZON
COLLEGE OF POZORRUBIO CAMPUS

Part 1: What to Know?

Fitness is a condition of being physically fit and healthy. Looking back to your daily routine,
do you have energy or get tired easily doing your task?

Physical Fitness is the ability to carry out tasks without under fatigue.
According to the Centers for Disease Control and Prevention (CDC), physical fitness is defined
as ‘the ability to carry out daily tasks with vigor and alertness, without undue fatigue, and with
ample energy to enjoy leisure-time pursuits and respond to emergencies.’ It is considered a
measure of the body’s ability to function efficiently and effectively in work and leisure
activities to be healthy, to resist hypokinetic diseases, and to meet emergency situations.
Physical Fitness is divided in two categories: Health-Related and Skill-Related Fitness
Components
Health-Related Fitness Components measures of a person’s ability to perform physical
activities to become physically healthy requiring: endurance, strength, flexibility and
composition of the body. There are five Components of Health-Related Fitness
1. Cardio-vascular/Cardiorespiratory Endurance is the ability to perform large muscle
moderate to high intensity exercise for prolonged periods keeping heart rate in the target
zone.
Cardiovascular Fitness is the ability of the heart (cardio) and the circulatory system
(vascular) to supply oxygen to muscle for an extended period of time. (e.g. 1km run,
12-minute run, step-test, cycling, swimming, climbers etc.)

2. Muscular Endurance is the ability of muscle or muscle group to work over an

extended period of time without fatigue. (crunches, wall sits, planking etc.)

3. Muscular Strength refers to the maximum amount of muscle force can exert against
an opposing force. This typically refers to how much weight you can lift for different
training exercises. (e.g. bench press, squats etc.)

4. Flexibility-is the ability to move a body part through a full range of motion (ROM) at
a joint. (e.g. split, leg raise)

5. Body Composition is the ratio of body fat to lean body mass (including bone, muscle,
organs, and body fluids) compared with the amount of body fat.

BMI (Body Mass Index) is an indirect measure of body composition based on height
and weight.

Prepared by: Michael John Songcuan

 Republic of the Philippines
Province of Pangasinan
UNIVERSITY OF LUZON
COLLEGE OF POZORRUBIO CAMPUS

Skill-Related Fitness Components measures the ability to perform during games and sports.
It involves skills that will enhance one’s performance in athletic or sports event.
1. Speed is the ability to perform a movement in a short period of time. (e.g. sprint,
swimming, triathlon, marathon, etc.)

2. Balance is the ability to control or stabilize the body when standing still or moving.
(e.g. in-line skating, surfing, etc.)

3. Agility is the ability to change the body’s position and control direction of the body
while maintaining a constant, rapid motion. (e.g. changing directions to hit a tennis ball)

4. Power is the ability to exert maximum muscular contraction instantly in an explosive

burst of movements. The combination of strength and speed. (e.g. blocking the ball in
volleyball, weight lifting, standing long jump, etc.)

5. Coordination is the ability to use the sense with the body parts to perform motor tasks
smoothly and accurately. (e.g. dribbling a basketball- eye and hand coordination)

6. Reaction Time is the ability to reach or respond quickly to what a person hears, see or
feel. It is the time elapsed between stimulation and the beginning of reaction to that
stimulation. (e.g. stealing a base in baseball, quickly coming off the blocks early in a
swimming or track relay)

Physical Fitness is important because it aims to:

• Improve overall health
• Improve quality of life
• Lower incidence of obesity
• Reduce risk of diseases
• Improves body posture
• Boost energy level
• Manage stresses
• Boost self-esteem and confidence
• Build muscular strength and endurance
• Increases bone density
• Improves skin tone
• Boost intellectual capacity
• Build and improves muscles
• Lower blood pressure
• Promotes a positive attitude and outlook

Prepared by: Michael John Songcuan

 Republic of the Philippines
Province of Pangasinan
UNIVERSITY OF LUZON
COLLEGE OF POZORRUBIO CAMPUS

IV. Teaching and Learning Materials and Resources

• PPT- Physical Fitness
• Lecture copies (9 pages)
• Tulio, Doris D. Physical Education 1 for College
• https://www.teacherph.com/download-deped-physical-fitness-test-manual/
• https://preventous.com/calgary-fitness/benefits-of-physical-fitness/
• http://fitnesstestingnino.blogspot.com/p/fitness-tests-for-components-of-
fitness.htmlFitness/
V. Learning Task
ACTIVITY
Activity 1: My Insight!
Answer the following questions:
1. Based on your own understanding, what is fitness?

2. On your own word, define Physical Fitness.

3. What is the difference between health-related and skill-related fitness

components?

4. What is the impact of Physical Fitness to our life?

Prepared by: Michael John Songcuan

 Republic of the Philippines
Province of Pangasinan
UNIVERSITY OF LUZON
COLLEGE OF POZORRUBIO CAMPUS

5. As a student, why Physical Fitness is important?

Activity 2: My Portfolio!
Using any materials at your home or backyard (plastics, dry leaves, pebbles, woods, etc.)
Make or create a mosaic of your own version of a healthy person entitled
“I am Physically Fit!

Prepared by: Michael John Songcuan

 Republic of the Philippines
Province of Pangasinan
UNIVERSITY OF LUZON
COLLEGE OF POZORRUBIO CAMPUS

VI. References
Book and Journals
Bryant, C.X., Ph.D., FACSM, & Green, D.J. (2010). Ace personal trainer manual:
the ultimate resources for fitness professionals (4 th ed.). San Diego, CA: American
Council on Exercise.
Corbin, C.B., Lindsey, R., Welk, G.J., Corbin, W, R. (2020). Concept of fitness and
wellness: A comprehensive lifestyle approach (4 th ed.). New York: McGraw-Hill
Companies, Inc.
Tulio, D Physical Education 1 for college
VII.

Online Supplementary Ready Materials

Dr. Aparicio H. Mequi- review and revision of DepEd Physical Fitness Test
Manual- RETRIEVED from https://www.teacherph.com/download-deped-
physical-fitness-test-manual/
Nino Majewski-Fitness/Testing for Sport and Exercises-blog. RETRIEVED from
http://fitnesstestingnino.blogspot.com/p/fitness-tests-for-components-of-
fitness.htmlFitness/ on July 3,2020.
Preventous Collaborative Health Benefits of Physical Fitness-Retrieved from
https://preventous.com/calgary-fitness/benefits-of-physical-fitness/

Prepared by: Michael John Songcuan