A healthy body means less disease and less

PHYSICAL injury, preventing unwanted hospitalization and

other healthcare costs in the long term. 
EDUCATION PHYSICAL FITNESS PRINCIPLES
THE FITT PRINCIPLE
REVIEWER is one of the foundations of exercise, a set of
guidelines that help you set up a workout routine to
fit your goals and fitness level while helping you
get the most out of your exercise. It is also known
LESSON 1: CONCEPTS OF PHYSICAL as a formula that provides to monitor your exercise
ACTIVITY AND PHYSICAL FITNESS program. 
This is important because it outlines how to
Physical activity is a bodily movement produced by the manipulate your program to get in shape and get
skeletal and muscular system that uses energy. better results. It also helps you figure out how to
-For some reasons and purposes, physical change your workouts to avoid boredom, overuse
activity should be performed moderately and injuries, and weight loss plateaus.
vigorously. Regular moderate-intensity physical FREQUENCY- Adjust the number of times you
activity such as walking briskly, bicycling, dancing, exercise per week to reflect your current fitness
water aerobics, general gardening, and participating level, the time you realistically have available, your
in sports other commitments like family and work, and the
BENEFITS OF PHYSICAL ACTIVITY: goals you’ve set for yourself.
-It reduces the risk of cardiovascular INTENSITY - The amount of effort that should be
disease, diabetes, cancer, chronic conditions, and invested in a training program or any sessions.
depression. Moreover, adequate levels of physical The best way to gauge the intensity of your
activity will decrease the risk of a hip vertebral exercise is to monitor your heart rate.
fracture and help control weight. (WHO.int) TIME - The time you spend exercising is also an
important part of the FITT Principle. The time
Physical fitness defines as the ability to perform dedicated to exercise usually depends on the type of
daily tasks efficiently without undue fatigue with an exercise undertaken. Time is often measured as a
abundance of energy, it is also sometimes known as number of “sets” and “reps.
the state of health and well-being. Your fitness level TYPE - The type of exercise you choose will have
is the product of a combination of healthy a big effect on the results you achieve. That’s why
behaviors, such as exercising and eating a balanced it’s important to know what you want to gain from
diet. your efforts.
IMPORTANCE OF PHYSICAL FITNESS
LESSON 2: PHYSICAL FITNESS
It boosts overall health.  COMPONENTS
Regular exercise is an important part of staying
healthy and keeping your weight in check. Not only Physical fitness is a set of attributes that are either
does keep your lungs and heart healthy, but it health or skill-related. A certain degree to which a
strengthens your muscles and bones.  person has these attributes can be measured with
It helps prolong your life span.  specific tests.
Because it helps prevent diseases, one of the HEALTH-RELATED Those factors that are
benefits of physical fitness through physical activity related to how well the systems of your body work.
also aids in increasing your life expectancy.  It comprises of five specific components:
It promotes mental health CARDIOVASCULAR FITNESS The
During exercise, the body releases endorphins ability of the circulatory system (heart and blood
and serotonin – also called happy hormones – which vessels) to supply oxygen to working muscles
help lower anxiety, stress, and tension. These during exercise over sustained periods of time.
hormones aid in blocking negative thoughts, BODY COMPOSITION The relative
uplifting one’s mood, and ensuring a good night percentage of body fat compared to lean body mass
sleep.  (muscle, bone, water, etc.)
It increases strength and stamina for more FLEXIBILITY The ability of the joints to
rigorous activity.  move through their full range of motion.
Physical fitness enhances flexibility, bone density, Example: Stretching, Yoga, Tai Chi, Pilates
and muscle strength. As your muscles grow and MUSCULAR STRENGTH The amount of
bone stronger, you also gain better balance and force that can be produced by a single contraction
become more resistant against injury from a fall or of a muscle
slip.  MUSCULAR ENDURANCE The ability of a
 It saves your health-related expenses.  muscle group to continue muscle movement over a
length of time.
SKILL-RELATED COMPONENTS Those
aspects of fitness that form the basis for successful
sport or activity participation. It consists of six
components that are primarily concerned with the
motor skills and abilities to achieve a high level of
performance in a particular sport.  feeding, digestion, defecation, urination, and
SPEED The ability to move quickly from one
point to another in a straight line.
AGILITY The ability of the body to change
direction quickly.
BALANCE The ability to maintain an
upright posture while still or moving. It requires
control of the different muscles.
COORDINATION Integration with hand  -Stabilize joints
and /or foot movements with the input of the senses.
Coordination movement is characterized by
appropriate speed, distance, direction, timing and
tension.
REACTION TIME The amount of time it
takes to get moving and react to a stimulus.
POWER The ability to do strength work at
an explosive pace. Work is the product of a force on
an object, and remember, muscular strength is the
maximal amount of force muscles can exert on an
object
LESSON 3 THE HUMAN MUSCLES AND
BODY TYPES
THE HUMAN MUSCLES
THE MUSCULAR SYSTEM CONTAINS MORE
THAN 600 MUSCLES THAT WORK
TOGETHER TO ENABLE THE FULL
FUNCTIONING OF THE BODY.
OUR MUSCLES MAKE UP 40 PERCENT OF
OUR TOTAL WEIGHT. 
THE HEART IS THE HARDEST-WORKING
MUSCLE IN THE BODY. IT PUMPS 5 QUARTS
OF BLOOD PER MINUTE AND 2,000
GALLONS DAILY. 
THE GLUTEUS MAXIMUS IS THE BODY’S
LARGEST MUSCLE. IT IS IN THE BUTTOCKS
AND HELPS HUMANS MAINTAIN AN
UPRIGHT POSTURE
THE EAR CONTAINS THE SMALLEST
MUSCLES IN THE BODY ALONGSIDE THE
SMALLEST BONES. THESE MUSCLES HOLD
THE INNER EAR TOGETHER AND ARE
CONNECTED TO THE EARDRUM.  - HARD TO GAIN MUSCLE (KNOWN AS A “HARD
A MUSCLE CALLED THE MASSETER IN THE
JAW IS THE STRONGEST MUSCLE BY
WEIGHT. IT ALLOWS THE TEETH TO CLOSE
WITH A FORCE OF UP TO 55 POUNDS ON
THE INCISORS OR 200 POUNDS ON THE
MOLARS.
FUNCTIONS OF THE MUSCLES
MOVEMENT move from place to place,
movement of the body parts, breathing, circulation,
childbirth. 
-Role in communication - speech, writing, and
nonverbal communications.
STABILITY maintain posture by preventing
unwanted movements.
-Antigravity muscles- resist the pull of gravity and
prevent us from falling  
 
CONTROL OF OPENINGS AND
PASSAGEWAYS
SPHINCTERS- internal muscular rings that
control the movement of food, blood, fluids, urine,
feces, bile and other materials. 
CHARACTERISTICS OF MUSCLES
Excitability - ability to respond to stimulus
Contractility – ability to become shorter or thicker
Extensibility – ability to stretch without tearing
Elasticity – ability to return to its normal shape
BODY TYPES
 Body type, or somatotype, refers to the idea
that there are three generalized body compositions
that people are predetermined to have.
It was originally believed that a person’s
somatotype was unchangeable, and that certain
physiological and psychological characteristics
where even determined by whichever one a person
aligns to.
There are three somatotypes endomorph,
mesomorph, and ectomorph.
ENDOMORPH
- A PEAR-SHAPED BODY 
- A ROUNDED HEAD 
- WIDE HIPS AND SHOULDERS 
- WIDER FRONT TO BACK RATHER THAN SIDE TO SIDE 
- TYPICALLY HAS SHORT ARMS AND LEGS 
- A LOT OF FAT ON THE BODY, UPPER ARMS AND
THIGHS 
ECTOMORPH
GAINER”) 
- SLENDER FRAME 
- NARROW SHOULDERS AND HIPS 
- NARROW CHEST AND ABDOMEN 
- SMALL BONE STRUCTURE 
- VERY FAST METABOLISM 
MESOMORPH within a small period of time, and your oxygen
  demand surpasses the oxygen supply.
- MEDIUM BUILD, RECTANGULAR/WEDGE
BODY SHAPE  AGILITY TRAINING
- WIDE BROAD SHOULDERS  Agility training exercises help improve speed,
- FAIRLY LEAN WITH A HARD BODY  explosive power, coordination, and specific sports
- CAN GAIN MUSCLE EASILY  skills.
- ARE USUALLY STRONG  Example:
- MUSCLED ARMS AND LEGS  Lateral plyometric jumps
Forward Running, High-Knee Drills
 LESSON 4: EXERCISE Lateral Running, Side-to-Side Drills
   Dot Drills
Exercise  Jump Box Drills
- is any bodily activity that enhances or maintains Plyometric Agility Drill
physical fitness and overall health and wellness. Shuttle Runs

-  is a subset of physical activity that is planned, LESSON 5: PHYSICAL

structured, and repetitive and has as a final or an FITNESS ASSESSMENT
intermediate objective for the improvement or AND GOAL SETTING
maintenance of physical fitness. 

EXERCISE PHYSIOLOGY PHYSICAL FITNESS ASSESSMENT

►Maintaining a healthy weight After taking the concepts of physical activity
►Regulating the digestive system and physical fitness, it is appropriate to
►Building and maintaining healthy bone density impart the physical fitness components
►Muscle strength and joint mobility consisting of the health-related and skill
►Promoting physiological well-being,  related fitness. To determine the strengths
and weaknesses of an individual there are
PHYSICAL FITNESS several activities and tools to be used to
►increase fitness by increasing physical activity assess one’s performance namely 3 min. step
levels. test, BMI, 1 minute push-ups, sit and reach.
► Increases in muscle size from resistance training
►improved one's VO2 max  HEALTH-RELATED FITNESS
ASSESSMENT
CARDIOVASCULAR FITNESS
►greater loss of body fat and increased BMI OR BODY MAXSS INDEX
cardiovascular fitness The body’s relative amount of fat-free mass
►improved rates of survival Body mass index is a simple calculation using a
►exercise reduces the risk of cardiovascular person’s height and weight.
diseases, including heart attack and stroke.

NEUROBIOLOGICAL
► increased neuron growth, increased neurological
activity
►improved stress coping
►Enhanced cognitive control of behavior
►improved declarative, spatial, and working
memory

AEROBIC EXERCISE
By definition it means “with oxygen”

Aerobic exercise is any type of cardiovascular

conditioning. It can include activities like brisk
walking, swimming, running, or cycling.

ANAEROBIC EXERCISE
Anaerobic exercise is any activity that breaks down
glucose for energy without using oxygen.

These activities are of short length with high

intensity. The idea is that a lot of energy is released

Entrepreneurial
Management
Reviewer
THE ENTREPRENEURIAL DEVELOPMENT
PERSPECTIVE
 Truth #1: Entrepreneurship is not reserved for
startups
Startup: a temporary organization in search of a
scalable business model.
Truth# 2: Entrepreneurs do not have a special set of
personality traits.
Serial Entrepreneurs (or habitual entrepreneurs):
the type of entrepreneurs who start several
businesses, whether simultaneously or one after the
other.
Effectuation: the idea that the future is
unpredictable yet controllable
Truth # 3: Entrepreneurship can be taught (it’s a
method that requires practice).
 
Truth #4: Entrepreneurs are not extreme risk-takers.
Truth # 5: Entrepreneurs collaborate more than they
compete.
Truth # 6: Entrepreneurs act more than they plan.
Truth # 7: Entrepreneurship is a life skill.
Now that we have separated the truths from the
myths, it is time to create a new narrative. Our
economic future depends on entrepreneurs, and the
traditional, narrow definition has stifled what it
really means to be an entrepreneur. But to create a
new story, we need to know how we arrived at this
current narrative in the first place. The answer lies
in history.
CONCEPTS OF ENTREPRENEURSHIP DEVELOPMENT
Entrepreneurship involves decision making,
innovation, implementation, forecasting of the
future, independency, and success first and this is
how entrepreneurship developed. 
 Decision-making is the process of
identifying and choosing alternatives based
on the values, preferences and beliefs of the
decision-maker.
 Innovation can be defined simply as a "new
idea, device or method“
 Implementation is the realization of an
application, or execution of a plan, idea,
model, design, specification, standard,
algorithm, or policy.
 Forecasting is the process of making
predictions of the future based on past and
present data and most commonly by analysis
of trends. 
 Independency is being free from outside
control.
 Success is achievement of a goal.
Entrepreneurship is a discipline with a
knowledge base theory. It is an outcome of complex
socio-economic, psychological, technological, legal
and other factors. It is a dynamic and risky process.
It involves a fusion of capital, technology and
human talent. 
-Entrepreneurships equally applicable to big and
small businesses, to economic and non-economic
activities. 
-Different entrepreneurs might have some common
traits but all of them will have some different and
unique features. 
If we just concentrate on the entrepreneurs then
there will be as many models as there are ventures
and we will not be able to predict or plan, how and
where, and when these entrepreneurs will start their
ventures.
Entrepreneurship is a process. It is not a
combination of some stray incidents. It is the
purposeful and organized search for change,
conducted after systematic analysis of opportunities
in the environment. 
Entrepreneurship is a philosophy. It is the way
one thinks, one acts and therefore it can exist in any
situation be it business or government or in the field
of education, science and technology or poverty
alleviation or any others. 
According to Peter Drucker Entrepreneurship is
defined as ‘a systematic innovation, which consists
in the purposeful and organized search for changes,
and it is the systematic analysis of the opportunities
such changes might offer for economic and social
innovation.
Entrepreneurship is a dynamic process of vision,
change, and creation. It requires an application of
energy and passion towards the creation and
implementation of new ideas and creative solutions.
Essential ingredients include the willingness to take
calculated risks- in terms of time, equity, or career;
the ability to formulate an effective venture team;
the creative skill to marshal needed resources; the
fundamental skills of building a solid business plan;
and, finally, the vision to recognize opportunity
where others see chaos, contradiction, and
confusion.

6 CONCEPTS IN ENTREPRENEURSHIP
The first concept that should be understood is the
concept of business. Everything an entrepreneur
does revolve around the concept of business. As
such one should know what business is at its most
fundamental level.

CONCEPT 1:
Business is the activity of making, buying, selling
or supplying goods or services for money. In other
words, a business is a commercial organization such
as a company, shop/store or factory.  One of the
primary goals of business is to make money.

Businesses that don’t make money don’t stay

around for very long. Another concept for making
money in business is called revenue. A more
detailed description of the concept of revenue is:

CONCEPT 2:
Revenue is the amount of money that is brought
into a company by its business activities. Revenue
is calculated by multiplying the price at which
goods or services are sold by the number of units or
amount sold.

Equally important to the concept of revenue is the

concept of profits. Profits are typically main goal of
every business aside from fulfilling a need or
problem that a customer has. A formal definition for
the word is below.