Physical Education and Health 11: Core Subject

Physical Education
and Health 11
Core Subject
Prepared by: Emmalou Shane F. Estrada, CoE

Learning Module – Physical Education and Health 11 : Core Subject (Q2 – Week 1-5)
MSMI’s VISION AND MISSION STATEMENT

VISION MISSION
A community of morally upright and We commit ourselves to:
highly competent citizens for quality 1. Provide relevant, diverse, quality
service. educational services for the
development of multiple
competencies and skills of
individuals.
2. Serve generously with love and
compassion for the integral
development of competent and
community service-oriented citizens.
3. Promote the culture of faith, love
and respect through active
participation in the Basic Ecclesial
Communities and other spiritual
formation activities.
LEARNING MODULE GUIDE

Every child is freely given an access to quality education. In connection,
this learning module is designed to cater your learning needs while you are
in the comfort of your homes. The goal in providing you these learning
materials is to help you maximize your potentials as you continue to gain
knowledge and develop deeper understanding on various concepts. This aims
to develop you to become independent and responsible individual as you go
through the different learning experiences. Here are the guidelines that will
direct you throughout this journey:
1. Read thoroughly the preliminaries and guidelines of your modules before
answering it.
2. Follow your class schedule that will be given by your class adviser.
3. Budget your time wisely.
4. Read directions carefully to avoid misconceptions and errors.
5. Make sure NOT to leave any activity unanswered.
6. Discussion and teacher-interaction will be available during your virtual
classes. Make sure not to miss any opportunity.
7. Accomplish all the task presented in your learning modules.
8. Submit your modules on time.
2
No part of this material may be reproduced, stored in a retrieval system, or transmitted in any form or by any means (electronic,
mechanical, photocopying, recording, or otherwise) without prior written permission from the school.
9. Lastly, as an independent learner, you are expected to personally

answer your activities, but you are permitted to seek help and guidance
from your other family members.
___________________________________
Learner’s Signature Over Printed Name
POLICIES FOR ASSESSMENT

1. Read all instructions properly and answer all the activities provided in
your modules.
2. Do and submit all the task required for every module both written and
performance.
3. Answer all the graded assessments and activities.
4. Accomplish your Unit tests and Quarterly assessments.
SET FITNESS GOAL: ENGAGING MODERATE TO VIGOROUS

PHYSICAL ACTIVITY
(Duration: Week 1-3)
Learning Objectives:
At the end of the lesson, I can …..
• explain the importance of muscle, bone and aerobic exercise
• learn the techniques in getting the heart rate
• differentiate moderate intensity and vigorous intensity
• identify exercises that are essential for boosting fitness
• enumerate the principles of exercise
• proficiently perform fitness activity
• show creativity and enjoyment while doing personalized fitness plan
PRE - ASSESSMENT
Direction: Encircle the letter of the correct answer.
1. What is any physical activity that makes you sweat, causes you to breathe
harder, and gets your heart beating faster compared to when you are at rest?
A. Aerobics C. Aerobic Fitness
B. Aerobic Exercise D. Zumba
2. What is the ability of the cardiovascular system of the body to supply

energy during continuous physical activities such as biking and running?
A. Aerobics C. Aerobic Fitness
B. Aerobic Exercise D. Zumba
3. How many seconds are needed to hold your position in doing the static
stretching?
A. 20 seconds C. 40 seconds
B. 30 seconds D. 50 seconds
4. Which of the following does not show a sedentary lifestyle?

A. brisk walking C. playing video games
B. doing a cross stitch D. texting a friend
5. Which is an example of vigorous physical activity?

A. ball dribbling C. jog in place
B. calf stretching D. mountain climbing
4
EXPLORE
AEROBIC EXERCISE
Aerobic Exercise is any physical activity that makes you sweat, causes
you to breathe harder, and gets your heart beating faster compared to when
you are at rest. Doing aerobic exercises regularly strengthens your heart and
lungs and trains your cardiovascular system to manage and deliver oxygen
more quickly and efficiently throughout your body. Aerobic exercise uses your
large muscle groups, is rhythmic in nature, and can be maintained
continuously for at least 10 minutes.
Accurate measurement of exercise heart rate is crucial in monitoring

exercise intensity. In order to measure the heartbeat per minute, one must
be knowledgeable of the specific points in the body where the heartbeat can
be felt. There are four techniques in getting the heart beat per minute, and
they are as follows.
Apical site – is taken at the

apex of the heart and can
sometimes be felt very clearly
by placing the heel of the hand
over the left side of the chest.
Carotid pulse site – is taken

from the carotid artery just
beside the larynx using light
pressure from the tips of the
pointer and middle fingers.
Remember; never check both
carotid arteries at the same
time.
5
Radial pulse site – is taken

from the radial artery at the
wrist, in line with the thumb,
using tips of the pointer and
middle fingers.
Temporal pulse site – can be

obtained from the left or right
temple with light pressure from
the tips of the pointer and
middle fingers.
FIRM UP
Aerobic fitness is the ability of

the body’s cardiovascular system to
supply energy during continuous
physical activities such as biking and
running. Studies show that this type of
exercise provides many health benefits
such as decreasing risk for heart
disease, stroke, high blood pressure,
type II diabetes and some cancers.
Examples of aerobic activities include walking at a brisk pace, swimming,
jogging, dancing, etc.
Muscular strength is the ability

of the muscles to exert a force during
an activity such as lifting weights.
Muscle strengthening exercises involve
using your muscles to work against a
resistance such as your body weight,
elastic bands or weights.
6
Bone strengthening
exercise, or any weight-bearing
activity that produces a force on the
bone, is also important to overall
health for children and adults. This
force is usually produced by impact
with the ground and results in bone
growth in children and healthy
maintenance of bone density in
adults. Examples of bone
strengthening activities include jumping, walking, jogging, and weight lifting
exercises. As you can see, some exercises such as walking or jogging serve
a dual purpose of strengthening our bones and our aerobic system.
Muscular endurance, on the other

hand, is how many times you can lift a
certain amount of weight. Resistance
training (also referred to as weight training
or strength training) helps increase
muscular strength and endurance.
Resistance Training. Strength

exercises, such as weight lifting, push-
ups and crunches, work your muscles
by using resistance (like a dumbbell or
your own body weight.) This type of
exercise increases lean muscle mass,
which is particularly important for
weight loss, because lean muscle
burns more calories than other types
of tissue.
Circuit training. It is when you

alternate between several exercises
(usually five to 10) that target different
muscle groups.
7
Flexibility exercises stretch

your muscles and may improve your
range of motion at your joints. They
can improve your flexibility and
reduce your risk of injury during
sports and other activities. It is
usually done in warm-up exercise to
condition the muscle and in the
Cooling down exercise to allow the
body to gradual transition in a
resting or near-resting state.
Static stretching is most often

recommended for general fitness. With this
type, you slowly ease into the position and
hold for 10 to 30 seconds before slowly
releasing the stretch. Static stretching should
be performed with warm muscles, such as
after a warm-up or at the end of a workout.
There are two forms of static stretching.
Active Static: This form of stretching is used in yoga and martial arts.
The stretch is held by the strength of agonist muscles (muscles responsible
for the movement). Think of the stretch across the upper body during the
Warrior II pose in yoga. Your
arms are extended as your back,
chest, and shoulders are
stretched. The muscles of the
arms and shoulders are the
agonist muscles that allow you to
hold this stretch.
Passive Static: During this type of

stretching, you hold the limb to perform the
stretch without any assistance such as a bar
or bands. Think of a standing quadriceps
stretch in which you bend your leg behind
you and hold the foot, pulling the heel in
close to your bottom, which stretches the
front of the upper thigh.
8
Dynamic Stretching
is stretching with
movement. The body
transitions gradually
into a position and this
movement is repeated
as you increase your
reach and range of
motion. Research has
found that dynamic stretching is less beneficial than static stretching for
increasing range of motion, but unlike static stretching, it is ideal during the
pre-workout phase because it gently warms muscles while also stretching
them.
INTENSITY OF PHYSICAL ACTIVITY

Intensity refers to the rate at which the activity is being performed or
the magnitude of the effort required to perform an activity or exercise. It can
be thought of as how hard a person works to perform the activity.
The intensity of different forms of physical activity varies between

people. The intensity of physical activity depends on an individual’s previous
exercise experience and their relative level of fitness. Consequently, the
examples given below are provided as a guide only and will vary between
individuals.
9
What are the principles of exercise that I can use as my guide in

my fitness plan?
A successful exercise program incorporates a number of general

principles in order to make the training safe and effective, helping us to
achieve our goals.
Principle of Individual Differences

The principle of individual differences simply means that, because we all
are unique individuals, we will all have a slightly different response to an
exercise program. This is another way of saying that "one size does not fit
all" when it comes to exercise. Well-designed exercise programs should be
based on our individual differences and responses to exercise. Some of these
differences have to do with body size and shape, genetics, past experience,
chronic conditions, injuries, and even gender. For example, women generally
need more recovery time than men,1 and older athletes generally need more
recovery time than younger athletes.
Principle of Specificity
We've all heard the phrase, "Practice makes perfect." Well, this is the
Principle of Specificity in action. This principle simply states that exercising a
certain body part or component of the body primarily develops that part. The
principle of specificity implies that to become better at a particular exercise
or skill, you must perform that exercise or skill. A runner should train by
running, a swimmer by swimming and a cyclist by cycling. While it's helpful
to have a good base of fitness and to do general conditioning routines, if you
want to be better at your sport, you need to train specifically for that sport.
Principle of Overload
The exercise science principle of overload states that a greater than
normal stress or load on the body is required for training adaptation to take
place. What this means is that in order to improve our fitness, strength or
endurance, we need to increase the workload accordingly.
In order for a muscle (including the heart) to increase strength, it must
be gradually stressed by working against a load greater than it is accustomed
to. For adaptation to occur the volume of exercise must overload the body in
some way in line with the capacity of the individual to cope with that overload.
Principle of Progression
The principle of progression implies that there is an optimal level of
10
overload that should be achieved, and an optimal time frame for this overload
to occur. A gradual and systematic increase in the workload over a period of

time will result in improvements in fitness without risk of injury. If overload
occurs too slowly, improvement is unlikely, but overload that is increased too
rapidly may result in injury or muscle damage. For example, the weekend
athlete who exercises vigorously only on weekends violates the principle of
progression and most likely will not see obvious fitness gains.
The Principle of Progression also stresses the need for proper rest and
recovery. Continual stress on the body and constant overload will result in
exhaustion and injury. You should not train hard all the time, as you'll risk
overtraining and a decrease in fitness.
Principle of Adaptation
Adaptation refers to the body's ability to adjust to increased or decreased
physical demands. It is also one way we learn to coordinate muscle
movement and develop sports-specific skills, such as batting, swimming
freestyle, or shooting free throws. Repeatedly practicing a skill or activity
makes it second-nature and easier to perform. Adaptation explains why
beginning exercisers are often sore after starting a new routine, but after
doing the same exercise for weeks and months they have little, if any, muscle
soreness.
Additionally, it makes an athlete very efficient and allows him to expend

less energy doing the same movements. This reinforces the need to vary a
workout routine if you want to see continued improvement.
F.I.T.T. Principle
Frequency = How often you exercise
Intensity = How hard you exercise
Time = How long you exercise
Type = What kind of exercise
The F.I.T.T. Principle is one of the foundations of exercise, a set of
guidelines that help you set up a workout routine for maximum benefit.
DEEPEN
Activity 1: CLASSIFYING EXERCISES

Direction: Categorize the words in the box below as to aerobic fitness,
muscular strength and bone strengthening activities. Write each in the
appropriate column.
11
AEROBIC FITNESS MUSCULAR STRENGTH BONE STRENGTHENING
1. 5. 8.
2. 6. 9.
3. 7. 10.
4.
weightlifting playing Mobile

watching tv brisk walking
exercise legends
dancing swimming push up using treadmill
using elastic
stretching running jogging
band
Activity 2: HELP ME TO BE FIT!

Direction: The situations below are the most common problems encountered
in doing physical activities. Identify the principles followed based on the
solution to the problems.
Principle of Exercise Problem Solution
being applied
1. In a short program 4 Haiven and Kobe have
days a week, Haiven different responses to
immediately develop his the training. Kobe
muscles through lifting needs to review the
weights, whereas his program being used for
training partner Kobe is him.
not happy because
there is no change in his
body.
2. Hayde goes to the gym Hayde needs some rest
every day and always between sessions. She
feels tired of doing it. may also do easy
12
Lately her weight has sessions that focus on

been getting lower, different parts of her

she’s struggling to keep body. In that way, her
up in class and her body body has enough time
is always sore. to adapt before she
trains again.
3. Amor gained muscle in Amor needs to work
a short span of time harder and increase the
since she started lifting workload on her
weights. After a week, weights because her
she noticed that weight muscle has already
training didn’t work well adapted to the routine.
on her unlike before.
She hasn’t increased
her weights in the last 3
months.
4. Mel has been using Mel needs to train more
group fitness ‘step’ on his own. In order to
classes a lot to get improve his cycling he
ready for his cycling must cycle enough and
race coming up soon. work on a specific
However, his cycling training program to get
times are not the goal that he desires.
improving.
5. Erich is on vacation. For Erich got it right. She
her vacation fitness sustained the exercise,
routine, she runs twice and her body already
week for 30 minutes. adjusted to the
Before she left, she was intensity, and was able
running four times a to maintain her fitness
week for around 40-60 even though she greatly
minutes. After vacation, reduced her total
she can still run four training time
times a week for around
40-60 minutes without
easily get tired.
13
TRANSFER
I AM NOW READY!
Direction: Look at the FITT formula on how to make a Fitness Plan. It will
serve as a guide for you in creating your own Fitness Plan.
MY FITNESS PLAN
AEROBIC FLEXIBILITY MUSCULAR BALANCE
MUSCULAR
STRENGTH
ENDURANCE
F 3-5 times a week • Daily • Daily for • 3 times a 3-5times a

Frequency • Warm-up some week week
• Cool down muscle • Different
group muscle groups
• 3-4 / week
I 60-90 % • Hold for • 15 reps • 70-90 % • Hold for 30
Intensity 1530 sec. • Body of 1 rep max. sec.
of maximum heart
• 1-3 reps. weight 3-4 sets 3 reps
rate • •
• 1-3 sets • 8-12 reps alternately
• 8-12 • 8- 12 Left and
exercises exercises Right foot
T • 15-60 min. • 30- 60 • 15- 60 min. • 5min.

Time continuous min. Progressive • 60 sec.
15 - 20 •
activity • Progressive rest after
minutes
• Progressive each
interval
T • Zumba • Static • Resistance • Resistance • one leg
Type of Dancing stretch training Training stand
Exercise • Running • Dynamic • Body • filler
• Cycling Stretch Weight exercise
• Circuit
Training
This Fitness Plan is for you:

My Fitness Plan
MUSCULAR MUSCULAR
AEROBIC FLEXIBILITY BALANCE
ENDURANCE STRENGTH
F
Frequency
14
I
Intensity
T
Time
T
Type of
Exercise
SKILL RELATED FITNESS

(Duration: Week 4-5)
Learning Objectives:
At the end of the lesson, I can …..
• identify the components of skill-related fitness;

• perform the six components of skill-related fitness activity; and
• appreciate the importance of skill related fitness through your well-
being
PRE - ASSESSMENT
Multiple Choice: Choose the letter of the best answer. Write the chosen
letter on a separate sheet of paper.
1. What is the skill-related fitness used to knock out opponent with a strong
punch in boxing?
A. Agility C. Coordination
B. Balance D. Power
15
2. What is the skill-related fitness manifested when you run 100-meter dash.
A. Coordination C. Speed
B. Power D. Reaction Time
3. Which type of person most likely possesses high skill-related fitness?

A. Businessman C. Engineer
B. Chess player D. Gymnast
4. What is the skill related fitness that manifests when a gymnast executes
tumbling without falling to the mat?
B. Balance D. Reaction time
5. Which is the best example of executing reaction time?

A. Blocking a punch C. Pick a piece of paper
B. Lifting a chair D. Running
6. What is the ability to change and control the direction and position of the
body while maintaining a constant, rapid motion?
B. Balance D. Power
7. What is the ability to reach or respond quickly to what you hear, see, or
feel?
B. Power D. Reaction time
8. What is the ability to move the body parts swiftly while applying the
maximum force of the muscles?
9. What is the ability to control or stabilize the body when a person is

standing still or moving?
16
14. What is the ability to use the senses together with body parts during
movement?
B. Balance D. Powers
EXPLORE
Skill-related physical fitness consists of those components of fitness that

have a relationship with enhanced performance in athletic activities. Skill-
related fitness increases one’s ability to perform in various activities and only
have an indirect connection with health.
17
The skill-related components of fitness are considered to be agility,

balance, coordination, power, speed, and reaction time though some people
feel that other abilities such as spatial awareness should be included. It is
assumed that children who possess high skill-related fitness will be more likely
to participate in a variety of activities and for this reason will also exemplify
a high standard of health-related fitness.
Skill-related fitness components are assessed with several different

tests. Such components as reaction time and speed are considered by some
to be more related to heredity than healthy lifestyles, especially in young
people.
FIRM - UP
Fitness is a condition in which an individual has sufficient energy to

avoid fatigue and enjoy life.
Skill- or performance-related fitness involves skills that will enhance

one’s performance in athletic or sports events.
There are six skill-related fitness components: agility, balance, coordination,

speed, power, and reaction time. Skilled athletes typically excel in all six
areas.
1. Agility is the ability to change and control the direction and position
of the body while maintaining a constant, rapid motion.
For example: changing directions to hit a tennis ball
2. Balance is the ability to control or stabilize the body when a person

is standing still or moving.
For example: skateboarding
3. Coordination is the ability to use the senses together with body parts
during movement.
For example: dribbling a basketball 7

Using hands and eyes together is called hand-eye coordination.
18
4. Speed is the ability to move your body or parts of your body swiftly.
In sports, players rely on speed to gain advantage over your opponents.
For example: a basketball player making a fast break to perform a lay- up, a
tennis player moving forward to get to a drop shot, a football player out
running the defense to receive a pass
5. Power is the ability to move the body parts swiftly while applying the
maximum force of the muscles. Power is a combination of both speed and
muscular strength.
For example: punching in boxing and kicking for taekwondo
6. Reaction Time is the ability to reach or respond quickly to what you hear,
see, or feel.
For example, an athlete quickly runs when he hears the starting gun, or
stealing a base in baseball
DEEPEN
Perform the Six Components of Skill-Related Fitness Activity
The purpose of this activity is to help you gain understanding of what

happens to your heart rate when you perform activities to develop the six
components of skill-related fitness. Perform each activity as fast and as many
times as you can for 30 seconds. Use your heart rate monitor and record your
heart rate before and immediately after the activity.
Also, take note if you were breathless or panting at the end of an

activity. Between each exercise, walk slowly and allow your heart rate to go
below 125 if possible.
In case your heart rate is over 125 at the end of an exercise, record how
long it takes to get below 125.
19
Time
to
Component Heart Get
Heart
of Skill- Rate Breathing Heart
Activity Time Rate
Related Before Notes Rate
After
Fitness Below
120
BPM
Obstacle Drill 30
(Run through seconds
tires plastic
bottles or chairs)
1.Weave 30
Through Chairs seconds
Run as fast as
you can weave
through chairs.
2. Balance at 30
Three Levels seconds
Use blocks or
stairs.
Balance with one
leg
Move to a low
level and balance
(10 seconds).
Move to a
medium level
and balance (10
seconds). Move
to a high level
and balance (10
seconds).
3. Pick Me Up 30
Place an object in seconds
front with 12
inches apart
from your feet
then stand in one
leg and pick up
the object.
20
4. Catch the 30
Ball seconds
Throw a ball
against the wall
and move to
catch the ball. If
possible, use
specially made
ball that causes
irregular bounce.
5. Tap Me 30
Please seconds
Place any kind of
ball on the
ground in front of
you. Tap right
toe, then left toe
on top of the ball.
Do alternate taps
and go as fast as
you can.
6. Sprints like 30
Bolt seconds
Perform short
sprints (about 10
meters). As soon
as you finish one
sprint, sprint
back to the
starting line.
Repeat for the
time period.
7. Running to 30
the Side seconds
Perform shuttle
run between two
lines with the
distance of 6
meters.
8. Skip with 30
High Knee seconds
Perform skipping
motion with high
knee lifts.
21
9. Jump Up to 30
the Top seconds
Perform jumps to
an elevated
surface or stair
(Approximately
1–2 feet). Step
down and jump
again. Repeat for
time period.
Catch Me I’m 30
Falling seconds
Hold a ball in one
hand and drop.
Attempt to catch
the ball with the
same hand just
before it hits the
ground.
Grab Me First 30
Work with a seconds
partner. Both in
push-up position
facing each other
with a cap placed
between the two
of you. See who
can grab the cap
the fastest.
TRANSFER
SUM IT UP! – Answer the following questions below.

1. In what activity or activities did your heart rate reach above 180? Why do
you think it occurred?
22
2. In what activity or activities did your heart rate reach from 150 to 180?
Why do you think that occurred?
3. In which activity or activities did you feel winded or out of breath? Why
do you think it happened?
4. In what activity or activities did your heart rate remain below 125? Why
do you think it occurred?
Assessment: Multiple Choice. Encircle the letter of the correct answer.
1. What is the skill related fitness manifested in chasing the escaping dog?
B. Balance D. Speed
23
2. Hitting the bull’s eye in playing dart game, is a great example of what
skill - related fitness?
3. What is the skill related fitness that helps you to jump over the hurdles?
4. Which of the following is the best example of reaction time?

A. Blocking a fast and strong kick
B. Crossing the streets
C. Hitting the target
D. Walking in the balance beam
5. In which sporting event is agility often manifested?

A. Archery C. Chess
B. Badminton D. Rowing
6. In the critical part of a basketball game, John skillfully dribbles the ball
with one hand and protects it from opponents trying to steal it with his other
hand. At the same time, he eyes the ring as he prepares to shoot. What ability
does John manifest?
B. Balance D. Power
7. Memvie was walking with is boyfriend when someone threw a stone at

them. She quickly pushed her boyfriend to prevent the stone from hitting her.
What skill related fitness did she exhibit?
A. Balance C. Speed
B. Coordination D. Reaction time
8. Shekinah wants to be an Olympic gold medalist in gymnastics. What skill -

related fitness should she master to perform difficult stunts while keeping in
the state of equilibrium?
24
9. Emil makes a strong smash in badminton that no one can easily return his
shots. What skill related fitness is dominant in his shot?
10. What is the secret of Lydia De Vega in sprinting to win the 100 m dash
and call as the fastest Asia’s women in 1980?
11. Mamiit hit a forehand cross-court shot. What will be the key factor to
consider in returning the ball successfully to his court?
B. Balance D. Power
12. What skill-related fitness Glenn measured by hexagonal run or shuttle

run?
13. Which simple exercise develops your upper body muscular power?
A. Jog in place C. Push up
B. Jumping jack D. Stretching
14. Which skill-related fitness you developed when shooting a basketball?

15. Which daily activity can improve your balance?

A. Cleaning the house
B. Playing basketball with friends
C. Throwing garbage in the trash can
D. Walking in uneven or slippery surface
_______________________________________
Parent Signature Over Printed Name/Date
25
REFERENCES
Internet References:
• https://i.pinimg.com/236x/b9/90/bc/b990bc006cf0d578174b7fe3
5604db74
• http://slideplayer.com/slide/6391645/22/images/50/Carotid+P
• http://slideplayer.com/slide/4156943/13/images/38/Pulse+Site+B
rachial+(not+shown)+Radial.j
• https://image1.slideserve.com/3078800/slide4-n.jpg
• https://www.who.int/dietphysicalactivity/physical_activity_intensit
y/en/
• https://cdn.onlinewebfonts.com/svg/img_362964.png
• http://images.all-free
• Department of Education (DEPED). K to 12 Curriculum Guide:PE and
Health Education, Pasig City Philippines, 2012
• (n.d.). module. Retrieved from
http://www.glencoe.com/sites/common_assets/health_fitness/gln_he
alth_fitness_zone/pdf/heart_rate_monitor_activities/health_skill_relat
ed_itness/health_skill_related_fitness_activity_4.pdf
Textbook References:
❖ Physical Education and Health: Diocesan Printing Press and Publishing
Inc. – Copyright 2017
❖ Physical Education and Health: DIWA Learning Systems Inc. –
Copyright 2016
26

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Physical Education

Prepared by: Emmalou Shane F. Estrada, CoE

MSMI’s VISION AND MISSION STATEMENT

LEARNING MODULE GUIDE

9. Lastly, as an independent learner, you are expected to personally

POLICIES FOR ASSESSMENT

SET FITNESS GOAL: ENGAGING MODERATE TO VIGOROUS

Direction: Encircle the letter of the correct answer.

2. What is the ability of the cardiovascular system of the body to supply

4. Which of the following does not show a sedentary lifestyle?

5. Which is an example of vigorous physical activity?

Accurate measurement of exercise heart rate is crucial in monitoring

Apical site – is taken at the

Carotid pulse site – is taken

Radial pulse site – is taken

Temporal pulse site – can be

Aerobic fitness is the ability of

Muscular strength is the ability

Muscular endurance, on the other

Resistance Training. Strength

Circuit training. It is when you

Flexibility exercises stretch

Static stretching is most often

Passive Static: During this type of

INTENSITY OF PHYSICAL ACTIVITY

The intensity of different forms of physical activity varies between

What are the principles of exercise that I can use as my guide in

A successful exercise program incorporates a number of general

Principle of Individual Differences

to occur. A gradual and systematic increase in the workload over a period of

Additionally, it makes an athlete very efficient and allows him to expend

Activity 1: CLASSIFYING EXERCISES

AEROBIC FITNESS MUSCULAR STRENGTH BONE STRENGTHENING

weightlifting playing Mobile

Activity 2: HELP ME TO BE FIT!

Lately her weight has sessions that focus on

been getting lower, different parts of her

F 3-5 times a week • Daily • Daily for • 3 times a 3-5times a

T • 15-60 min. • 30- 60 • 15- 60 min. • 5min.

This Fitness Plan is for you:

SKILL RELATED FITNESS

• identify the components of skill-related fitness;

3. Which type of person most likely possesses high skill-related fitness?

5. Which is the best example of executing reaction time?

9. What is the ability to control or stabilize the body when a person is

Skill-related physical fitness consists of those components of fitness that

The skill-related components of fitness are considered to be agility,

Skill-related fitness components are assessed with several different

Fitness is a condition in which an individual has sufficient energy to

Skill- or performance-related fitness involves skills that will enhance

There are six skill-related fitness components: agility, balance, coordination,

For example: changing directions to hit a tennis ball

2. Balance is the ability to control or stabilize the body when a person

For example: skateboarding

For example: dribbling a basketball 7

For example: punching in boxing and kicking for taekwondo

Perform the Six Components of Skill-Related Fitness Activity

The purpose of this activity is to help you gain understanding of what

Also, take note if you were breathless or panting at the end of an

SUM IT UP! – Answer the following questions below.

Assessment: Multiple Choice. Encircle the letter of the correct answer.

4. Which of the following is the best example of reaction time?

5. In which sporting event is agility often manifested?