CHAPTER 1: PHYSICAL FITNESS

LESSON 1
Intended Learning Outcome:
Within the lesson, the students are expected to:
1. relate fitness concepts to personal physical activity (PA) experiences in the
past and present;

PREPARATION:

► GAMES: GET MY FITNESS CONCEPT!

Instruction: Present the picture and let the student get the concept of physical fitness.
Choose your answers on the choices inside the box.

o Muscular Endurance

o Power

o Flexibility

Picture taken from: https://en.wikipedia.org/wiki/Pitcher

o Muscular Strength

o Power

o Cardiovascular Endurance

Picture taken from : https://www.shape.com/fitness/tips/how-often-heavy-weight-lifting-workouts

 o Muscular Strength

o Power

o Agility

Picture taken from: https://www.skimble.com/exercises/12609-zig-zag-how-to-do-exercise

o Muscular Strength

o Power

o Flexibility

Picture taken from: https://www.gaia.com/article/uttanasana-standing-forward -bend

PRESENTATION:

Guide Questions: This can be asked randomly in every component to check the students

1. What physical activity can be done to develop this specific component?

2. What household chores or activity can be related to the concept of this components?

Physical Activity (PA) Recommendations/Guidelines

A lifestyle based on good choices and health practices maximizes the quality of
life. It helps you avoid diseases, remain strong and fit and maintain your physical and
mental health. One of the most important practices is being physically active.
We can become physically fit through exercise, which is a type of physical activity
consisting of planned, structured and repetitive bodily movement (CDC, 1985). This
means that physical fitness is a measurable set of characteristics that is determined by
our exercise habits (American College of Sports Medicine, ACSM, 2010)
 People of all ages benefit from regular physical activity. Significant health
benefits can be obtained by engaging in moderate amounts of physical activity on most
if not all days of the week. Through a modest increase in daily activity, most individuals
can improve their health and quality of life. Additional health benefits can be gained
through greater amounts of physical activity. Individuals who can maintain a regular
regimen of a more vigorous or a longer duration activity are likely to obtain even greater
benefits.
There are major new exercise guidelines announces outlining the amount of
exercise adults and children need to do to stay healthy. They are based on a
comprehensive review of the latest scientific evidence regarding physical activity and
health.
The new guidelines include the following points:
1. The intensity at which we exercise is key and light activity such as strolling, and
housework is unlikely to have much positive impact on the health of most people. For
aerobic exercise to be beneficial it must raise your heartbeat and make you sweat.

2. The more exercise you do, the better. Everyone should do a minimum of 150 minutes
a week of moderate-intensity aerobic exercise but that really is the minimum for health
benefits. If you can go beyond 150 minutes, you’ll gain even more health benefits.

3. Sedentary time (time spent sitting down to watch TV, use a computer, read or listen
to music) is bad for your health, even for those who are achieving 150 minutes of
exercise a week.

Recommendations and Guidelines

The amount of exercise you need to do each week depends on your age.

Moderate Vigorous Very Vigorous Muscle

Intensity Intensity Activities Strengthening
Activities
Adults (19-64 years 1. carrying heavy
old) 1. brisk walking 1. jogging or 1. lifting heavy shopping bags
Adults should: 2. water running weights 2. yoga
1. aim to be physically aerobics 2. swimming 2. circuit training 3. pilates
active every day. Any 3. riding a bike fast 3. sprinting up 4. tai-chi
activity is better than 4. dancing 3. riding a bike hills 5. lifting weights
none, and more is better 5. doubles fast or on hills 4. interval 6. working with
still tennis 4. walking up running resistance bands
6. pushing a the stairs 5. running up
2. do strengthening lawn mower 5. sports like stairs 7. doing
activities that work all 7. hiking football, rugby, 6. spinning exercises that
the major muscles 8. rollerblading netball, and classes use your own
(legs, hips, back, hockey body weight,
abdomen, chest, 6. skipping rope such as push-
shoulders, and arms) 7. aerobics ups and sit-ups
on at least 2 days a 8. gymnastics 8. heavy
week 9. martial arts gardening such
3. do at least 150 as digging and
minutes of moderate shoveling
intensity activity a 9. wheeling a
week or 75 minutes of wheelchair
vigorous intensity 10. lifting and
activity a week. carrying children
4. reduce time spent
sitting or lying down
and break up long
periods of not moving
with some activity

Older adults (65 and 1. getting up to 1. brisk walking 1. jogging or 1. carrying heavy
over) make a cup of 2. water running shopping bags
Adults aged 65 and tea aerobics 2. aerobics 2. yoga
over should: 2. moving 3. riding a bike 3. swimming 3. Pilates
1. aim to be physically around your 4. dancing fast 4. tai-chi
active every day. Any home 5. double tennis 4. riding a bike 5. lifting weights
activity is better than 3. walking at a 6. pushing a fast or on hills 6. working with
none. The more you slow pace lawn mower 5. singles tennis resistance bands
do the better even if it 4. cleaning and 7. hiking 6. football 7. doing exercise
is just light activity dusting 7. hiking uphill that use your
4. vacuuming 8. energetic own body weight,
2. do activities that 5. making the dancing such as push-
improve strength, bed 9. martial arts ups and sit-ups
balance, and 6. standing up
flexibility on at least 8. heavy
2 days a week gardening such
as digging and
3. do at least shoveling
150minutes of
moderate
intensity activity a
week or 75
minutes of
vigorous intensity
activity if you are
already active or
a combination of
both
4. reduce time
spent sitting or
lying down and
break up long
periods of not
moving with
some activity.
Young people (5-18 1. walking to 1. walking 1. gymnastics
years old) school 2. running 2. rock climbing
1. aim for an average 2. playground 3. games such 3. football
of at least 60 minutes activities as tug of war 4. basketball
of moderate intensity 3. riding a 4. skipping with 5. tennis
physical activity a day scooter a rope 6. dance
across the week 4. skateboarding 5. swinging on 7. resistance
2. Take part in a 5. rollerblading playground exercises with
variety of types and 6. walking the equipment bar exercise bands,
intensities of physical dog 6. gymnastics weight
activity across the 7. cycling on 7. climbing machines or
week to develop level ground or 8. sit-ups, handheld
movement skills, ground with few press-ups, and weights
muscles, and bones hills other similar 8. aerobics
3. reduce the time exercises 9. running
spent sitting or lying 9. basketball 10. netball
down and break up 10. dance 11. hockey
long periods of not 11. football 12. badminton
moving with some 12. rugby 13. skipping
activity. Aim to spread 13. tennis with a rope
activity throughout the 14. martial arts
day. All activities 15. sit-
should make you ups/press-ups
breathe and other
faster and feel similar
warmer exercises

Early Childhood Toddlers (1-2) Pre-schoolers Physical Activity

(under five years old) They should be (3-4) for children
Babies under one physically active They should under 5
year every day for at spend at least 1. tummy time
They should be least 180 180 minutes (3 2. playing with
encouraged to be minutes (3 hours) a day blocks and other
active throughout the hours). The doing a variety objects
day, every day in a more the better. of physical 3. messy play
variety of ways This should be activities spread 4. jumping
including crawling. spread throughout the 5. walking
Try to include at least throughout the day including 6. dancing
30 minutes of tummy day including active and 7. swimming
time spread playing outdoor play. 8. playground
throughout the day outdoors. The more the activities
when they are awake Light Activity better. 9. climbing
such as The 180 10. skip 11.
standing up, minutes should Active play, like
moving around, include at least hide and seek
rolling, and 60 minutes of 12. throwing
playing as well moderate to and catching
as skipping, vigorous 13. scooting
 hopping, intensity 14. riding a bike
running, and physical activity. 15. outdoor
jumping. activities
Active play such 16. skipping/
as using a
climbing frame,
riding a bike,
playing in water,
chasing games
and ball games
is the best way
for this age
group to get
moving.
Source: https://www.nhs.uk/news/lifestyle-and-exercise/major-new-exercise-guidelines-announced/

Participation in regular moderate physical activity can lead to improved physical fitness.
It is a condition whereby the systems of the body are able to function at their optimal
efficiency, associated with an individual’s ability to work effectively, to enjoy leisure time,
to be healthy, to resist disease and to respond easily to emergency situations.

PRACTICE:
PRACTICE #. 1
1. Reflect on your daily activities and list down the activities that you usually do.
2. Create a list of the activities from moderate intensity, vigorous intensity, very vigorous
and muscle strengthening activities.
3. Pick at least two activities that you want to participate.

PERFORMANCE:
 Using the table of the guideline and recommendations for physical activity.
Practice at least 1 moderate intensity, vigorous intensity and very vigorous
intensity and household chores.
 Take a picture of you doing the activity or performing the activity.
 Put a short caption below the picture.
 Use a short size bond-paper.
 Each paper should contain two pictures.
Name: CAPTION HERE Date:

CAPTION HERE

Criteria:
Type of Activity - 20%
Effort - 50%
Creativity - 30%
TOTAL - 100%