Physical Education and Health 1

Physical Education and Health
Module 001 Exercises for Fitness

LEARNING COMPETENCIES:
 Distinguishes aerobic from muscle-and bone strengthening activities
Specific Learning Outcome

At the end of this module, the learners will be able to:
1. Distinguishes aerobic from muscle-and bone strengthening activities
2. Discuss the health benefits in participating in different aerobic, anaerobic, and flexibility
exercises.
How do you start your day in the early morning?
Do you walk, jog or simply make some bending or jumping exercises?

Doing these activities in the early morning condition your muscles, heartbeat, blood circulation—and
pep yourself up to start your day.
Good exercise starts from upper portion going to the lower part of your body. This should be the case,
because the circulation of the blood starts from your heart, goes up to your head region, and then goes
down to your lower extremities.
The following exercises maintain normal functioning of the different systems of your body, improve
muscular strength, improve coordination and correct minor posture defects.
Try these activities for start.

A. Neck Exercises
1. Head bending, forward and backward
2. Head turning, sideward right and left
3. Head rotation
B. Arm and Chest Exercises

1. Shoulder and arm rotation
2. Back arms stretching
3. Arms circling
C. Trunk Exercises
1. Trunk rotation
2. Trunk lateral stretch
3. Side to side stretch
D. Legs and Feet Exercises

1. Ankle rotations
2. Half knees bend
3. Full knees bend, with leg stretching
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This module is exclusive to Mother Theresa Colegio Group of Schools students only.
E. Total Body Exercises
1. Jumping
2. Jogging in place
3. Joy ride (inverted bicycle)
Evaluate the warm-up activity you have executed:

1. Describe how you feel, in general, after the activity. Feel your body.
a. Was there a change in your heartbeat or pulse beat?
b. Was there a change in your breathing?
c. Did you sweat a lot?
d. Did you feel some tensions in your muscles and joints?
2. Did you feel perked up or active? Or did you feel gloomier and lazier than before?
What is Exercise?
Exercise is defined as a planned program consisting of various physical activities which will help boost
one’s physical fitness level. While this is different from physical activity it is also designed to help
improve the physical well-being.
Physical fitness is a broad term that refers to the person’s capacity to effectively cope with the
demands of daily activities, as well as leisurely ones
Aerobic exercise
is any physical activity that makes you sweat, causes you to breathe harder, and gets your heart
beating faster than at rest. It 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.
Aerobic exercise improves your cardiorespiratory endurance. It strengthens your heart and lungs and
trains your cardiovascular system to manage and deliver oxygen more quickly and efficiently throughout
your body.
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Examples of aerobic exercise
During aerobic activities, you’ll move large muscles in your arms, legs, and hips. Your heart rate will also
go up for a sustained period of time.
Examples of aerobic exercises include:

 jogging
 brisk walking
 swimming laps
 aerobic dancing, like Zumba
 cross-country skiing
 stair climbing
 cycling
Benefits of Aerobic Exercise

In addition to strengthening your heart and cardiovascular system, participation in regular aerobic
exercise has many health benefits. Aerobic exercise:
 Improves your circulation and helps your body use oxygen better
 Increases energy
 Increases endurance, which means you can workout longer without getting tired
 Helps reduce the risk of developing heart disease
 Helps reduce the risk of developing diabetes
 Helps reduce body fat
 Helps you reach and maintain a healthy weight
 Helps reduce stress, tension, anxiety, and depression
 Improves sleep
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Types of Aerobic Exercise
Anaerobic exercise
Are exercises that are done quickly for short periods of time. It usually involves pushing against a
source of resistance to increase strength. Doing anaerobic exercises
can improve your muscular strength and muscular endurance. They enhance power and build muscles.
Examples of anaerobic exercise

Anaerobic exercises are performed at maximum effort for a shorter period of time.
 high intensity interval training (HIIT)
 heavy weight lifting
 calisthenics, like plyometrics, jump squats, or box jumps
 sprinting (while running, cycling, or swimming)
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Benefits of Anaerobic Exercises
In addition to helping your body handle lactic acid effectively, anaerobic exercise has great benefits for
your overall health. Anaerobic exercise:
 Builds and maintains lean muscle mass.

 Protects your joints. Increased muscle strength and muscle mass helps protect your joints,
which can protect you from injury.
 Boosts metabolism. Anaerobic exercise helps boost metabolism because it helps build and
maintain lean muscle. Lean muscle mass is metabolically active, so the more lean muscle mass
you have, the more calories you will burn.
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 Increases bone strength and density. Anaerobic activity will increase the strength and density of
your bones more than any other type of exercise, therefore decreasing your risk of
osteoporosis.
 Improves your energy. Your body relies on glycogen stored in your muscles as energy. Regular
anaerobic exercise increases your body's ability to store glycogen, giving you more energy
during intense physical activity.
 Increases sports performance. Regular anaerobic exercise increases strength, speed and power,
which will ultimately help improve your sports performance.
Flexibility Exercise
also called range-of-motion exercises or plain old stretching, keep your muscles elastic and your joints
moving freely. Flexibility exercises should feel like “comfortable tension.” You feel only stretching, never
pain.
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types of Flexibility
Equipment You Need Where You Can Do It
Exercise
Stretching nothing really; a towel or belt may just about anywhere there’s
be used to deepen certain stretches enough room; you can also do
by holding the towel with both hands stretches in a pool or hot tub
and gently pulling yourself deeper
into the stretch
Yoga yoga mat, comfortable clothing yoga studio or gym (some

classes are outdoors); there
are various types of yoga --
ask about the type and
intensity level before you go
Tai Chi (ancient comfortable clothing classes may be taught indoors

Chinese art of or out; there are various types
gentle motion) of tai chi -- ask about the type
and intensity level before you
go
Foam/lacrosse ball foam roller and/or lacrosse ball usually indoors but can be
rolling (over done outside
muscles)
Pilates mat, comfortable clothing; machines Pilates studio, gym

may be used at a Pilates studio but
the mat exercises alone provide a
good flexibility workout
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Activity 1:
a. Watch video presentation of hip-hop aerobics, try to practice the basic
movements presented in the video.
b. Make your own routine and video presentation, using the movement learned from video
presentation. You can create other movements that will make your presentation better.
Glossary
Exercise: a special type of physical activity performed during leisure to
improve fitness.
Physical Activity: All forms of movement that result to energy expenditure
References and Supplementary Materials

Books and Journals Henry G. Gadiano
Health and Physical Education Brilliant Creations Publishing, Inc.
Fernando-Callo, L and Dajime, P.F.; 2016; Physical Education and Health Volume 1;
Philippines; Rex Bookstore Inc. (RBSI)
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Module 002 The Reward of Engaging Oneself in Physical Activities
Learning Competency
 Explains how to optimize the energy systems for safe and improved performance
Specific Learning Outcomes

At the end of this module, the learners will be able to:
1. Explain how to optimize the energy systems for safe and improved performance
2. State how regular physical activity benefits the three areas of health
With the onset of modern technology, more and more people are now enjoying a more comfortable life
than they used to do before. Here are examples:
 Instead of walking to nearby places, people can take a tricycle or jeepney.

 People can also take elevator, escalator instead of climbing up the stairs.
 There are also modern gadgets that lessen physical activities to large extent. Instead of old
fashioned walis and bunot, housekeepers now use vacuum cleaners and floor polishers.
 As modern technology advances, people exert less and less physical activities. Think of modern
conveniences like juicers, vegetable slicers , and other modern kitchen gadgets. There are lawn
mowers and sprinkles for the garden. Even fruit picking can also be done mechanically.
Technology may be an answer to man’s clamor for comfortable life, but it taking away the
opportunities to develop muscles using energy.
Beneficial Effects of Physical Activities

Regular physical activity improves one’s health and well-being. It is good for everyone, regardless of
age. There are many rewards of engaging oneself in physical activities. Keeping oneself fit and I good
shape is only one benefit of it.
Physical activity provides the following benefits.
A. Physical Well-being
Physical well-being is about being safe, sheltered and in good health and it is closely connected to
mental well-being. If we have good physical health, we will automatically experience better mental and
emotional well-being. On the other hand, mental stress and anxiety will put stress on internal organs,
increase blood pressure, decrease immune function and upset chemical balances.
Regular physical activity helps you attain good physical fitness. It strengthen your bones and muscles. It
can improves your coordination or the ability to do complicated movements. Through exercise, you
become more flexible.
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B. Sound Mental and Emotional Health
Physical activity improves blood flow to the brain. Improved blood flow makes you feel
more awake and alert. It makes you think more clearly and increases your energy level.
Participating in physical activities promote positive self-esteem.
Regular physical activity helps you cope stress. When you exercise regularly you relieve
the tension caused by stress. sound has been found to be a useful “brain exerciser”,
helping to improve cognitive functioning and help with mental and emotional health:
Mental and emotional well-being is essential to overall health. Positive mental health allows
people to realize their full potential, cope with the stresses of life, work productively, and
make meaningful contributions to their communities.
C. Improved Family and Social Relationship
Engaging in physical activities provides opportunities for you to meet new

acquaintances and enjoy friendships. When you participate in any physical activity you
may be around people with the same interest as you have.
Doing an activity with others not only provides enjoyment but makes you feel better.
Good family relationships help children feel secure and loved. They help you feel good
too. You can build good relationships in your family with quality time, communication,
teamwork and appreciation. Physical activities help strengthen the bond between you
and your family. Find some ways to spend time with your family. Example of activities to
do with your family are hiking, jogging, bowling or swimming and the likes.
Participating in physical activities benefits the different areas of your health. You can
change your lifestyle to become more healthy: physically, mentally, emotionally and
socially.
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Activity 1
A. List down some active recreations that you can engage in, instead of being a lazy couch
potato just watching the television.
B. Playing computer games may have its own advantages, but it also creates
disadvantages. compare the advantages and disadvantages one can get when he/she
gets hooked to computer most of the time.
References and Supplementary Materials Books and Journals
Henry G. Gadiano , health and physical Education for fitness and wellness
Fernando-Callo, L and Dajime, P.F.; 2016; Physical Education and Health Volume 1;
Philippines; Rex Bookstore Inc. (RBSI)
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Module003 How to Achieve Health- Related Fitness:

Specific Learning Outcomes:
At the end of this module, you will be able to:
1. Describe the five components of physical fitness

2. Explain how one can achieve one of the five components of physical fitness
5 Components of Physical Fitness

Physical fitness is the ability to execute everyday tasks without getting short breath, tired or sore. It is
the capacity of heart, lungs, muscles, and joints to perform well.
The 5 components that make up total fitness are:
 Cardiovascular Endurance
 Muscular Strength
 Muscular endurance
 Flexibility
 Body Composition
1. Cardiovascular endurance is the ability of the heart and lungs to work together to provide
the needed oxygen and fuel to the body during sustained workloads. Examples would
be jogging, cycling and swimming. The Cooper Run is used most often to test
cardiovascular endurance.
2. Muscular strength is the amount of force a muscle can produce. Examples would be the
bench press, leg press or bicep curl. The push up test is most often used to test
muscular strength.
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This is the “power” that helps you to lift and carry heavy objects. Without muscular strength,
your body would be weak and unable to keep up with the demands placed upon it. The way to
increase strength is to train with heavy weights, working in the 4 – 6 or 12 – 15 rep ranges. The
heavier the weight, the fewer reps you should perform!
3. Muscular endurance is the ability of the muscles to perform continuous without fatiguing.
Examples would be cycling, step machines and elliptical machines. The sit up test is
most often used to test muscular endurance.
Endurance is the ability of your muscles to perform contractions for extended periods of time.
Rather than just lifting or carrying something for a few seconds, the muscles are used for
minutes. The way to increase strength is to train with light weights, working in the 20 – 25 rep
range. Working with lighter weight will train the muscle fibers needed for muscular endurance,
and the higher rep range leads to a longer period of exercise.
4. Flexibility is the ability of each joint to move through the available range of motion for a
specific joint. Examples would be stretching individual muscles or the ability to
perform certain functional movements such as the lunge. The sit and reach test is
most often used to test flexibility.
Flexibility is one of the most important, yet often overlooked, components of physical
fitness. Without flexibility, the muscles and joints would grow stiff and movement would
be limited. Flexibility training ensures that your body can move through its entire range
of motion without pain or stiffness. To test your flexibility, lean forward and try to touch
your toes.
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Those with good flexibility will usually be able to touch their toes, while those with limited flexibility
will not. The sit and reach test (sitting on the floor and reaching toward your toes) is another good
way to assess your flexibility. The more flexible you are, the closer you will come to touching your
toes and beyond.
5. Body composition is the amount of fat mass compared to lean muscle mass, bone and
organs. This can be measured using underwater weighing, Skinfold readings, and
bioelectrical impedance. Underwater weighing is considered the “gold standard” for
body fat measurement, however because of the size and expense of the equipment
needed very few places are set up to do this kind of measurement. Body fat
composition refers to the amount of fat on your body. For example, a 100-pound
person with a 25% body fat composition will have a lean body mass of 75 pounds.
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Body composition is the proportion of tissue to the lean tissue in the body. The body composition
cannot be exactly measured, but it can be estimated. Some health professionals use a called the BODY
MASS INDEX (BMI) to determine if a person’s weight is healthful. It is a simple estimation of a person’s
weight-to-height ratio.
Study the example below in determining the BMI of a person who is 5 feet 7 inches tall
and weighs 140 pounds.
First: Multiply the weight by 703
140 x 703 = 98420
Second: Multiply height in inches squared
5 feet, 7 inches = 67 x 67 = 4489
Third: Divide weight by height
98420 ÷ 4489
BMI = 140 X 730 ÷ 67 squared = 22. 92
BMI= 21.92
BMI Ranges
21-22 = Healthiest
25 + = Overweight
30 + = Obese
Figuring out Body Types:
1.ECTOMORPH- having a thin and lean body build
2.MESOMORPH- having a muscular and sturdy body build
3.ENDOMORPH- having a round and heavy body build
Activity:
1.Determine your Body Mass Index (BMI). Use the formula indicated in the lesson. What does your BMI
indicate your weight?
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Module 004.1 How to Maintain Healthy Lifestyle

Living a healthy lifestyle requires more than eating well and moving more. This module gives you a
general idea on physical activities and exercise, and why it is important to have a healthy, balanced and
active lifestyle.
Specific Learning Outcome:

1. Illustrates the relationships of health behaviors (eating habits, sleep and stress
management) to health risks factors and physical activity assessment performance
2. Describe the role of physical activity assessments in managing one’s stress.
Start the class by assessing the health behaviors of individual members of the class.
A. Do you exercise regularly? What form of exercise do you indulge in?
How often do you do the exercise?
B. What are your eating habits? Do you take in balanced diet all the time, or most of the
time?
Physical Activity and Exercise
The government as well as various organizations in the Philippines have always been committed to
promoting health and wellness in the community. The Department of Health (DOH), as well as the World
Health Organization (WHO) are among the well-known groups that helped raise awareness on the
benefits of living a healthy lifestyle.
What is Physical Activity?

Physical Activity in its most basic definition, refers to any form of movement of the body that makes use
of its energy.
Types of Physical Activity

One of the misconceptions about physical activity is that it is limited to sports and exercise. While it is
true that these activities consume energy, there are other forms of physical activity, which can be
classified according to their purpose:
 Occupational
 Transport-related
 Household
 Recreational
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Sports and exercise may fall under the Recreational physical activity. Other activities, such as household
chores can still be called as physical activities.
What is Exercise?
Exercise is defined as a planned program consisting of various physical activities which will help boost
one’s physical fitness level. While this is different from physical activity it is also designed to help
improve the physical well-being.
Physical fitness is a broad term that refers to the person’s capacity to effectively cope with the
demands of daily activities, as well as leisurely ones. With exercise, we can help boost the following
physical components of physical fitness:
1. Aerobic capacity. This is the ability of the heart, lungs and blood vessels to supply oxygen and
nutrients throughout the body, particularly to the working muscles to sustain rhythmical exercises.
2. Muscular strength. This is the capability of the human muscle to generate force. Improving one’s
muscle strength will protect the body from severe injuries caused by accidents such as falling.
3. Muscular endurance. This is the muscle’s capability to withstand fatigue. Having great muscle
endurance allows a person to do multiple physical activities without tiring.
4. Flexibility. This is the ability to painlessly move a joint over its entire range of motion. Certain
physical activities promote this component of physical fitness.
5. Body composition. This is the total make-up of the body. It is composed of two factors: the lean
body mass and the body fat. Body composition also refers to the ratio of these two factors.
The Importance of having an Active Lifestyle

Numerous experts and institutions such as DOH and WHO have been promoting the benefits of having
an active lifestyle. One of the most relevant benefits of an active lifestyle is that it can help avoid the
development of non-communicable diseases. These include the following:
 Improves bone, joint and muscle strength

 Develops motor control and coordination
 Helps maintain a healthy body composition
 Improves the psychological functioning of an individual
 Reduces the risk of cardiovascular diseases such as coronary artery disease and stroke
 Improves control over anxiety and depression and
 Builds self-esteem and social interaction
Another important benefit of having an active lifestyle is that it can help manage one’s stress. Physical
activities and exercise boost not just the body but the mind as well. Experts have proven the
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psychological benefits of exercise. It can improve the mood of an individual and ease his/her anxiety.
Exercise is also used in coping with stress and depression. Some scientists have claimed that it helps
release feel-good chemicals known as endorphins. Moreover, exercise boost one’s self-esteem and even
helps people socialize with others.
The following list enumerates ways of staying healthy
 Get plenty of exercise

Exercise is any physical activity that maintains or improves a person’s
health. regular exercise is important. Being physically active is a great way to
maintain a healthy body.
 Eat a healthy, well balanced diet

A balanced diet provides nutrients needed by the body, and helps reduce
risk of certain problems. It helps avoid malnutrition, a harmful condition
caused by not eating enough food, or not eating the right kind of food.
 Avoid stress
Stress can be directly affect one’s health. Stressors (causes of stress) can
physical and mental reactions, including tiredness. One common effect of
stress is fatigue, which could be physical or mental exhaustion.
 Have enough rest and sleep

Sleep is a restful condition wherein there is suspension of consciousness.
During sleep, your heart rate slows down 10 to 15 beats every minute.
Protecting your body system is important in maintaining your health. By learning to observe good health
behaviors now, you can expect better health in years come.
Eating properly, getting plenty of exercise, avoiding stress, and having enough sleep can improve your
physical health.
Activity:
1.Create a fitness and wellness plan which can be followed by each one to stay healthy
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Module 004.2 How to Maintain a Healthy Lifestyle

1. Recognize the role of physical activity in managing one’s stress
2. Self-assess health related fitness (HRF) status, barriers to physical activity assessment
participation and one’s diet
3. Set Frequency Intensity Time Type (FITT) goals based on training principles to achieve
and/or maintain HRF.
Definition of Stress
Stress, according to Fernando-Callo and Dajime (2016) is defined as a reaction of the body and mind
to unkind or challenging life incidents such as tense feelings, worry, and discomfort.
Types of stress
Contrary to popular belief, stress is not always negative; depending on the person’s case, stress
can be either positive or negative. This can be classified into eustress and distress.
Eustress is the positive stress, which is the enhancing influence to one’s productivity and satisfaction.
It helps promote growth and accomplishment, as well as stimulate the individual to do more work.
Distress, on the other hand, is also known as negative stress. This type of stress is detrimental to the
performance of an individual.
Causes of Stres
Events or situations that causes stress are referred to as stressors. It is the stressors that trigger
stress response, or the body’s reactions to stress to bring balance. Below are examples of stressors
(Fernando-Callo and Dajime, 2016):
 Major Life Changes: Majority of stressors are key life changers that influence an individual’s
family and social life. These stressful changes threaten one’s sense of security and self-esteem.
Examples: death of a loved one, losing a job, etc.)
 Everyday Problems: These are the “hassles” which we encounter every day, or occasional petty
incidents. These are often insignificant but they tend to accumulate as it happens daily.
Examples: misplacing or losing things, worrying about one’s physical appearance, too much
things in mind.
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 Physical Surroundings: the surroundings can also cause stress. These include crowded
transportation in going to school or workplace, street walks with foul odors, or unbearable
weather conditions.
 Other stressors: Other stressors involving teenagers include worrying about the future, conflicts
and disagreements with family and friends, and other people.
Managing Stress
Fernando-Callo and Dajima (2016) listed a variety of appropriate stress management
strategies which can very helpful, so that you can maintain a healthy mind and body despite
the many stressors around.
1. Managing stressors: minimizing the stressors is one of the most relevant approaches to
manage stress. While stressors cannot be eliminated, there are ways for you to avoid them.
Time management, for instance, can lessen your work burden, which in turn lessens your stress.
2. Rest and sleep: stress can also be lessened by having proper amount of rest and sleep.
Grown-ups normally need 7 to 9 hours of sleep at night. It is also ideal to take a 15- to 30-
minute daytime nap. Stress and tension is best countered by relaxation.
3. Exercise: a recreational physical activity is ideal for relieving the body from the effects of
stress. It offers various benefits that can help in stress management. Aerobic workout
stimulates hormones, wears down tight muscles, and gives a nicely tired but stress-free
condition. Moreover, exercise can help secrete feel good hormones called endorphins, which
help the body relax. Exercise also improves one’s mood.
Physical Fitness Assessment

One of the benefits of having a physically active lifestyle is that it helps manage one’s stress.
Exercise is ideal for people to manage their stress levels, but if you are not used to
physical activities, one must need to assess their physical fitness. As mentioned in the
previous lessons, it is important to consider one’s physical fitness level when planning an
exercise program. Assessing your Health related Fitness (HRF) level is important in determining
the appropriate exercise program for you.
Evaluating Physical Fitness

Level It is important to have baseline information on one’s body. This way you will
have a guide on how you will want to achieve your physical fitness goal. The first and most
important step in engaging in physical activities is to evaluate one’s physical fitness. Evaluating
your physical fitness level starts by taking some basic tests to assess your current level. The
following are some of the tests which you may take. Make sure to seek medical clearance and
follow safety precautions like warm-ups before you perform these tests.
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One Mile Run
This is an easy and popular test to assess cardiovascular endurance. All you need is a running
track and a stopwatch. The goal of this test is to finish the distance in the fastest time possible.
One Minute Push-Up
The goal of this test is to assess the muscular fitness of the upper torso. This should be
performed with another person, who will check the form and count the number of correct
repetitions. The test begins with the student in preparatory position: arms extended with hands
shoulder width apart, feet together, knees straight, and the body is in one straight line from the
head to the heels. At every repetition, the student has to lower the whole body close to the
floor. Except for the hands and feet, no body part should touch the floor during the repetition.
Stop the test when the student is no longer able to maintain the correct form or if the student
rests for more than 3 seconds.
One Minute Curl-Up
This is a test that will assess the muscular fitness of the muscles in the abdominal area. Students
must perform the most number of correct repetitions in one minute. Just like the One Minute
Push Up, this is required to be performed in pairs. At every repetition, the student has to bring
the head and upper back off the floor and the palms should touch the knees. The partner
should not support the feet or knees of the student performing the test. Stop the test when the
student cannot maintain correct form or the student rests for more than 3 seconds.
Sit and Reach
This test evaluates the flexibility of the hip and the hamstring area. The student has to reach
forward by bending the trunk. The test should be performed with a partner who will check the
student’s form and record the score in every trial. The test begins with the student’s back
against the wall, knees straight, and feet are 30 centimeters apart. The student must lower both
arms to the floor while keeping the elbows straight. The meter stick is positioned at the spot
where fingers touch the floor. At each trial, the student must reach forward by bending and
sliding the fingers on the meter stick. The final score is the farthest reach of the three trials.
Body Mass Index

This is a widely accepted tool to assess body composition. The score will reflect how heavy the
person is, relative to his or her height. (Fernando-Callo and Dajima, 2016). To do this, there are
two measurements needed to be taken: the height and weight. Convert the height
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measurement to meters and the weight into kilograms. Divide the weight by the square of the
height to obtain the body mass index (kg/m2).
The FITT Principles

Exercise training requires more than just moving around and doing work every day. It follows a
set of principles which can help the person develop according to his or her body fitness goals.
FITT stands for Frequency, Intensity, Time, and Type. These are the key factors in designing an
exercise program that meets a person’s physical fitness level, find proper means to overload the
body, and trigger positive adaptations.
Frequency: this depends on the current fitness level and type of activity performed. It is
important to provide rest days to allow the body to recover.
Intensity: this refers to the difficulty level of the workout. It is ideal too set a workload that is
more challenging than what one is used to. Moreover, each type of exercise has its own
method of estimating intensity. According to current research, intensity is the most relevant
factor in improving fitness level.
Time: this is basically the duration of an exercise session. Keep in mind that time is influence by
the intensity and type of activity you are planning to do. For instance, a high intensity workout
session should only last for a short period of time.
Type: It is the specific physical activity(ies) that a person must engage in so that they may
achieve the physical fitness level they desired. This is influenced by the person’s fitness goal.
The type of training that one performs should help develop the strengths they are aiming for.
Principles of Exercise
Training Exercise is more than doing strenuous physical activities every day. It is not
about how many times you do it; it is all about how to properly do it. It is for this reason that we
need exercise programs.
Exercise programs are essential in ensuring that one does exercise in a safe, balanced and
efficient way. It is for this reason that principles of exercise training have been made, helping
the individual to improve and sustain physical fitness while avoiding injuries
One should not start lifting weights if they are planning to boost their speed. The exercise
program should be designed to meet the person’s fitness.
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Principle of Overload
This states that the body must work harder than it used to in order for it to adapt
(FernandoCallo & Dajime, 2016). The Principle of Overload views exercise as a certain form of
stress that’s meant to strengthen the body. The muscles have to be overworked in order for it
to exceed its limit. Of course, this doesn’t mean that one must exercise to the point of
exhaustion or pain.
Principle of Progression
This principle of progression states that the body should experience a gradual increase in
workload. If the Principle of Overload deals with the intensity of exercise training, the Principle
of Progression deals with its time period. How soon does the body need to work out? One must
have ample time to recover after exercise training, or it may lead to injuries.
Principle of Specificity
Lastly, the Principle of Specificity states that the body will adapt specifically to the workload it
experienced. This implies that the body will adapt to the kind of activities that it performs. For
instance, a marathon runner trains his or her speed and they will excel in that aspect, but they
are less likely to excel at lifting heavy barbells.
Principle of Individuality
This states that no two persons are the same when it comes to adaptation to the workload.
This means that every exercise program should be individual-specific; it should meet specific
performance goals, and it should suit the person’s fitness attributes, lifestyle, and nutritional
preferences.
Principle of Reversibility
This states that adaptations that take place as a result of training are all reversible. This means
that too much rest, or discontinuing exercise training will cause the body’s level of physical
fitness to deteriorate. In order to maintain the benefits of overloading, one must stay
consistent in exercise.
Activity 1:
a. Make a list of the common stressors of teenager who are of your age.
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Glossary
FITT Principle: a simple exercise program design method composed of the following –
Frequency, Intensity, Time and Type.

Books and Journals Fernando-Callo, L and Dajime, P.F.; 2016; Physical Education and Health
Volume 1; Philippines; Rex Bookstore Inc. (RBSI)
24
Module 005 Developing Good Eating Habits
Differentiates types of eating (fueling for performance, emotional eating, social eating, eating while
watching tv or sports events)

At the end of this module, the learners are expected to:
1. Differentiate the types of eating (fueling for performance, emotional eating, social eating, eating
while watching TV
2. Identify the factors that affect one’s food choices
3. Evaluate information about the types of eating
Factors That Influence Food Choices

There are several factors that influence a person’s food choices. The following list shows some
factors that influence your food choices.
1. Personal taste
Your personal taste has a lot to do with what you choose to eat. If you like a certain food,
you are more likely to eat it more often.
2. Family or Religious traditions

Your family traditions or your cultural background may be another reason that affects
the types of foods you decide to eat. There may be kinds of foods that are restricted in your
family. There are families who are vegetarians, and do not serve meat in the family. there
are also those who observe the no-pork diet.
3. Convenience of foods
You are most likely to be tempted to eat some foods within reach because they are
convenient, and so you may eat them more often. Observe the grocery cart of shop-goers,
You can almost identify which types of food are convenient available in their family. There
Are some grocery shoppers who buy more junk food items than other types of food
4. Cost of food
Often, the cost of food may affect the kinds of foods your family buys regularly. This
factors determine the kinds of foods you actually eat. At certain times of year, different
fruits come in season. Fruits naturally become cheaper when they are in season.
Of course, there are those who can well afford to buy meat products like ham, sausages,
hotdogs, etc. but then there are also those who can afford to buy simple food, like fish
and vegetables.
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5. Food which most of your friends eat
your friends have a great influence on kinds of food that you choose to eat, you have
come to prefer certain foods because most of your friends like them too.
This understandable sometimes you find yourself doing what your peer group members
prefer to do. But you should also understand that you should not allow yourself to be
influenced by them at all times.
6. Availability of certain foods in your area

The food that are available in your local area may consist a large part of your diet.
If you reside near farm area, chances are that you will have access to fresh, and
Cheaper vegetables. If you live by the seaside, you must have tasted more types of
seafood than your counterparts in the city.
Types of Eating
Health is not only affected by the type of food that an individual eats, but also by the types of eating
that she/he undertakes.
1) Emotional eating
Emotional eating is the tendency of its sufferers to respond to stressful, difficult feelings by eating, even
when not experiencing physical hunger. Emotional eating or emotional hunger is often a craving for
high-calorie or high-carbohydrate foods that have minimal nutritional value. The foods that emotional
eaters crave are often referred to as comfort foods, like ice cream, cookies, chocolate, chips, French
fries, and pizza. About 40% of people tend to eat more when stressed, while about 40% eat less and 20%
experience no change in the amount of food they eat when exposed to stress. Consequently, stress can
be associated with both weight gain and weight loss.
Emotional eating facts
 Emotional eating is responding to feelings such as stress by eating high-carbohydrate, high calorie
foods with low nutritional value.
 The quantity of food that is consumed is the primary difference between emotional eating and binge
eating.
 Like most emotional symptoms, emotional eating is thought to result from a number of factors rather
than a single cause.
 There are a number of potential warning signs for emotional eating, or stress eating.
 Health professionals assess emotional eating by screening for physical and mental health issues
 Overcoming emotional eating involves teaching the individual healthier ways to view food and develop
better eating habits (such as mindful eating), recognize their triggers for engaging in this behavior, and
develop other more appropriate ways to prevent and alleviate stress.
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 When untreated, emotional overeating can cause obesity, problems with weight loss, and even lead to
food addiction.
 Reducing stress, using food as sustenance rather than as a way to solve problems, and using
constructive ways to handle emotions can help to prevent emotional eating
2.) Eating while watching T V, Movie or Sports Events

Studies have shown that we tend to eat more while watching TV as we have not been paying attention
to how much we are eating. Eating too much will eventually lead to obesity. When eating food and
watching TV, the brain is distracted and sends out the wrong signals to the body and does not process
the taste or satisfaction of the palette. Unhealthy eating becomes a habit while watching television as
you are unable to appreciate the food you eat if you are concentrating on the TV. Watching TV while
eating lowers the metabolic rate leading to the food being digested slower and the fat being burned
slowly. Eating while watching TV and digestion are linked as you are unable to process how much and
what you are eating. This, in turn, will lead to problems with digestion as your body is unable to properly
digest the amount or the kind of food being eaten. When your mind needs to concentrate on two things
at once, it is unable to enjoy either of them properly. If everyone is more interested in watching TV
while eating, the conversation that families usually enjoy during meals will not take place, and there will
be even less time for family bonding in this busy time and age.
3) Social Eating
Unintended eating with friends or colleagues, just for the sake of being sociable and often despite being
on a strict diet. Peer pressure usually plays a role as one feels compelled to consume far more calories
than planned. Similar in some ways to social drinking.
4) Fueling for Performance

When participating in a vigorous activity whether it be in sports, dance or any event. You need to eat
well to optimize your performance and body functioning. Food provides the necessary substances to
fuel your energy and make your muscles and bones strong.
 Here are some tips to consider in order for you to do your best during a physical workout.
Fuel up before and after a vigorous exercise most especially more than one hour during
long workouts.
 Drinking water is important, especially when you are physically active. Hydration is needed
for strength, speed, stamina, recovery, injury prevention and cognition. If u do not drink
enough water, you may become dehydrated. then you will not be able to function properly,
and may even cause you to faint. It is important to replace what you lose. Drinking is the
best way to replenish lost water.
 Get enough sleep, always bear in mind that sleep is very important in person’s life. Your
body needs time to rest and recover. Get at least 8 hours of sleep every night. A good
night’s sleep prepares your body to do strenuous activities
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You can maintain a healthful lifestyle if you analyze and evaluate your eating habits, and by deciding
to do only what will be good for your health.
Activity 1: Answer the following questions.

a. How does food affect the quality of your performance in an activity?
b. Why is it not a good practice to take snacks and other food before the TV or computer?
c. What are your eating habits before an important activity? Are these good habits or not? Why?
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Module 006 Nutritional Guidelines for Adolescents

1. Explain the need to select food, based on the nutritional needs during adolescence
2. Follow the food guide pyramid for adolescents and nutritional guidelines for Filipinos in
choosing foods to eat.
What food do you usually eat for your meals and snacks? Do you eat whatever suits your preference- as
long as it fast, convenient, and filling?
Do you eat foods that foster good health and reduce the risk of diseases?
Try making a list of everything that you ate and drank over the past five days. Then, evaluate how well or
how badly you are feeding your body.
Six types of nutrients found in foods

A healthy well balance diet is important for the whole body. As you enter adolescence, your body
changes rapidly. In this case, you will need more servings for each food group than do younger
children or older adults.
Everyday your body requires taking in food that provide the nutrients which are necessary for
growth and repair cells, for body processes, and for energy.
Essential nutrients are compounds that the body can’t make or can’t make in sufficient quantity.
According to the World Health Organization Trusted Source, these nutrients must come from food, and
they’re vital for disease prevention, growth, and good health.
1) Protein
Protein are essential nutrients needed for continuous growth and repair of body tissues.
They help make up muscles, organs and other cell.
Protein is having its moment, and not just in the workout community. But all of the hype
is for a good reason. Protein is essential for good health. Protein provides the building
blocks of the body, and not just for muscle. Every cell, from bone to skin to hair, contains
protein. A startling 16 percent of the average person’s body weight is from protein.
Protein is used primarily for growth, health, and body maintenance. All of your hormones,
antibodies, and other important substances are composed of protein.
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Protein is not used to fuel the body unless necessary. Proteins are made of up different amino acids.
While the body can create some amino acids on its own, there are many essential amino acids that can
only come from food. You need a variety of amino acids for your body to function properly.
Healthy sources
While meat, fish, and eggs are good sources of essential amino acids, you can also get protein from plant
sources like beans, soy, nuts, and some grains. Exactly how much protein you need daily depends on a
variety of factors including how active you are, and your age.
2) Carbohydrates
Carbohydrates are the body’s main source of heat and energy. They can also supply the necessary
roughage that assist the digestion. They can be obtain from both starch and sugar sources.
Don’t let the low-carb craze fool you. Carbohydrates are necessary for a healthy body. Carbs fuel your
body, especially your central nervous system and brain, and protect against disease, according to
the Mayo Clinic.
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Healthy sources
Before you reach for the white bread or pasta, keep in mind that the type of carb you eat matters. Some
carbs are healthier than others. Opt for whole grains, beans, and fiber-rich vegetables and fruits instead
of refined grains and products with added sugar.
3) Fats
Provide another source of heat and energy and help the body store vitamins. Fats often get a bad rap,
but recent research has shown that healthy fats are an important part of a healthy diet. According
to Harvard Medical School, fat supports many of your body’s functions such as vitamin and mineral
absorption, blood clotting, building cells, and muscle movement. Yes, fat is high in calories, but those
calories are an important energy source for your body. Including healthy fats in your diet can help you to
balance your blood sugar, decrease your risk of heart disease and type 2 diabetes, and improve your
brain function. They’re also powerful anti-inflammatories, and they may lower your risk of arthritis,
cancer, and Alzheimer’s disease.
Healthy sources
The most famous unsaturated fats are omega-3 and omega-6 fatty acids. Unsaturated fats are important
for your body as they provide essential fatty acids your body can’t make. You can find these healthy fats
in nuts, seeds, fish, and vegetable oils (like olive, avocado, and flaxseed). Coconut oil provides plant-
based fats in the form of medium-chain triglycerides which impart health benefits like faster utilization
by organs as fuel and appetite control.
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Avoid trans fats and limit your intake of saturated animal-based fats like butter, cheese, red meat, and
ice cream.
4) Vitamins
Vitamins are essential to many different bodily functions. They help the body use carbohydrates,
proteins and fats.
Vitamins are vital for warding off disease and staying healthy. The body needs these micronutrients to
support its functions. There are 13 essential vitamins that the body needs to function properly, including
vitamins A, C, B6, and D.
Each vitamin plays an important role in the body, and not getting enough of them can cause health
problems and disease. Many Americans do not get enough of many essential vitamins. Vitamins are
essential for healthy vision, skin, and bones.
Vitamins may lower the risk of lung and prostate cancer, and they’re powerful antioxidants. Vitamins
like vitamin C boost the immune system and help the body heal.
 Vitamin A is for growth, good eyesight and healthy skin.

 Vitamin B is good for building resistance to infection, healing, developing healthy gums and
providing good blood circulation
 Vitamin D is needed by the body for developing healthy bones and teeth.
 Vitamin E is needed for different functions of nerves and muscles.
 Vitamin K promotes blood clotting by increasing the prothrombin content of the blood
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Healthy sources
If you eat a varied, well-balanced diet full of vegetables and fruits, and have a normal and healthy
functioning digestive tract, you likely don’t need to take vitamin supplements.
5) Minerals
Minerals are nutrients that are needed in many body processes.
A. Calcium helps build bones,nails, and teeth.

B. Iron is essesntial for developing the red blood corpuscles which carry oxygen throughout the
body.
C. Zinc has the ability to maintain vitamin E levels in the blood and aid the body in the absorption
of vitamin A.
D. Potassium eliminates muscle cramps and lowers blood pressure.
E. Selenium works hard in hand with vitamin E in protecting tissue and cell membranes.
Much like vitamins, minerals help support the body. They’re essential for many body functions, including
building strong bones and teeth, regulating your metabolism, and staying properly hydrated. Some of
the most common minerals are calcium, iron, and zinc.
In addition to strengthening bones, calcium helps with nerve signal transmission, maintaining healthy
blood pressure, and muscle contraction and relaxation. Iron supports your red blood cells and hormone
creation, while zinc boosts your immune system and wound healing.
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6) Water
Water is a nutrient that serves many purposes. It is needed for the building and repair of body tissue.
You can go for weeks without food, but you can’t last more than a few days without water. Water is
absolutely crucial for every system in your body. It’s also the main thing you are made of. About 62
percent of your body weight is water.
Water improves your brain function and mood. It acts a shock absorber and a lubricant in the body. It
also helps flush out toxins, carry nutrients to cells, hydrate the body, and prevent constipation.
Even mild dehydration can make you feel tired and impair your concentration and physical performance
Trusted Source.
Healthy sources
You don’t have to chug water to stay hydrated. Fruits and vegetables can also be a great source. Munch
on some spinach or watermelon to stay hydrated.
The best way to know if you’re properly hydrated is the color and volume of your urine. If your urine
isn’t frequent and pale yellow or nearly clear, you need more water.
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The foof guide pyramid
The food guide pyramid shows how many serving do you need to eat from each food group everyday.
Each food group composed of foods that provide the same nutrients.
The food guide pyramid and daily dietary guidelines design for filipino adolescentsmay help you avoid
malnutrition and micronutrient deficiency.
The bottom part of the pyramid shows food that you should eat in greater amounts. The number of
servings decrease as you go to the higher levels of the pyramid. The very top of the pyramid shows fats,
oils, and sweets that are to be taken sparingly since they are classified as healthy food when taken in big
amounts.
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It is important to make healthful practices a habit. Choosing the right of food is important for one’s
health and therefore, must be made a habit.
Health is wealth. One should eat to live, for the sake of the health.
Activity 1:
a. Create a poster that encourages everybody to be healthy by following the food pyramid.
b. Write your diet plan in one whole cartolina, use the food pyramid to plan a healthful diet for
one week
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Module 007 How to Test One’s Level of Fitness

1. Recognize the role of physical activity in managing one’s stress
2. Self-assess health related fitness (HRF) status, barriers to physical activity assessment
participation and one’s diet
3. Set Frequency Intensity Time Type (FITT) goals based on training principles to achieve and/or
maintain HRF.
Definition of Stress
Stress, according to Fernando-Callo and Dajime (2016) is defined as a reaction of the body and mind to
unkind or challenging life incidents such as tense feelings, worry, and discomfort.
Types of stress
Contrary to popular belief, stress is not always negative; depending on the person’s case, stress can be
either positive or negative. This can be classified into eustress and distress.
Eustress is the positive stress, which is the enhancing influence to one’s productivity and satisfaction. It
helps promote growth and accomplishment, as well as stimulate the individual to do more work.
Distress, on the other hand, is also known as negative stress. This type of stress is detrimental to the
performance of an individual.
Causes of Stress
Events or situations that causes stress are referred to as stressors. It is the stressors that trigger stress
response, or the body’s reactions to stress to bring balance. Below are examples of stressors (Fernando-
Callo and Dajime, 2016):
 Major Life Changes: Majority of stressors are key life changers that influence an individual’s
family and social life. These stressful changes threaten one’s sense of security and self-esteem.
Examples: death of a loved one, losing a job, etc.)
 Everyday Problems: These are the “hassles” which we encounter every day, or occasional petty
incidents. These are often insignificant but they tend to accumulate as it happens daily.
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Examples: misplacing or losing things, worrying about one’s physical appearance, too much
things in mind.
 Physical Surroundings: the surroundings can also cause stress. These include crowded
transportation in going to school or workplace, street walks with foul odors, or unbearable
weather conditions.
 Other stressors: Other stressors involving teenagers include worrying about the future, conflicts
and disagreements with family and friends, and other people.
Managing Stress
Fernando-Callo and Dajima (2016) listed a variety of appropriate stress management strategies
which can very helpful, so that you can maintain a healthy mind and body despite the many
stressors around.
1) Managing stressors: minimizing the stressors is one of the most relevant approaches to
manage stress. While stressors cannot be eliminated, there are ways for you to avoid
them. Time management, for instance, can lessen your work burden, which in turn
lessens your stress.
2) Rest and sleep: stress can also be lessened by having proper amount of rest and sleep.
Grown-ups normally need 7 to 9 hours of sleep at night. It is also ideal to take a 15- to
30-minute daytime nap. Stress and tension is best countered by relaxation.
3) Exercise: a recreational physical activity is ideal for relieving the body from the effects
of stress. It offers various benefits that can help in stress management. Aerobic
workout stimulates hormones, wears down tight muscles, and gives a nicely tired but
stress-free condition. Moreover, exercise can help secrete feelgood hormones called
endorphins, which help the body relax. Exercise also improves one’s mood.
Physical Fitness Assessment

One of the benefits of having a physically active lifestyle is that it helps manage one’s
stress.
Exercise is ideal for people to manage their stress levels, but if you are not used to
physical activities, one must need to assess their physical fitness. As mentioned in the
previous lessons, it is important to consider one’s physical fitness level when planning
an exercise program. Assessing your Healthrelated Fitness (HRF) level is important in
determining the appropriate exercise program for you.
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 Evaluating Physical Fitness Level
It is important to have baseline information on one’s body. This way you will have a
guide on how you will want to achieve your physical fitness goal. The first and most
important step in engaging in physical activities is to evaluate one’s physical fitness.
Evaluating your physical fitness level starts by taking some basic tests to assess your
current level. The following are some of the tests which you may take. Make sure to
seek medical clearance and follow safety precautions like warm-ups before you
perform these tests.
 One Mile Run
This is an easy and popular test to assess cardiovascular endurance. All you need is a
running track and a stopwatch. The goal of this test is to finish the distance in the
fastest time possible.
 One Minute Push-Up
The goal of this test is to assess the muscular fitness of the upper torso. This should be
performed with another person, who will check the form and count the number of
correct repetitions. The test begins with the student in preparatory position: arms
extended with hands shoulder width apart, feet together, knees straight, and the body
is in one straight line from the head to the heels. At every repetition, the student has to
lower the whole body close to the floor. Except for the hands and feet, no body part
should touch the floor during the repetition. Stop the test when the student is no
longer able to maintain the correct form or if the student rests for more than 3 seconds.
 One Minute Curl-Up

This is a test that will assess the muscular fitness of the muscles in the abdominal area.
Students must perform the most number of correct repetitions in one minute. Just like
the One Minute Push Up, this is required to be performed in pairs. At every repetition,
the student has to bring the head and upper back off the floor and the palms should
touch the knees. The partner should not support the feet or knees of the student
performing the test. Stop the test when the student cannot maintain correct form or
the student rests for more than 3 seconds.
 Sit and Reach

This test evaluates the flexibility of the hip and the hamstring area. The student has to
reach forward by bending the trunk. The test should be performed with a partner who
will check the student’s form and record the score in every trial. The test begins with
the student’s back against the wall, knees straight, and feet are 30 centimeters apart.
The student must lower both arms to the floor while keeping the elbows straight. The
meter stick is positioned at the spot where fingers touch the floor. At each trial, the
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student must reach forward by bending and sliding the fingers on the meter stick. The
final score is the farthest reach of the three trials.
 Body Mass Index

This is a widely accepted tool to assess body composition. The score will reflect how
heavy the person is, relative to his or her height. (Fernando-Callo and Dajima, 2016). To
do this, there are two measurements needed to be taken: the height and weight.
Convert the height measurement to meters and the weight into kilograms. Divide the
weight by the square of the height to obtain the body mass index (kg/m2).
FITT Principle
The FITT Principle is an acronym for Frequency, Intensity, Time, and Type. According to
Fernando-Callo and Dajima (2016), these are the key factors in designing an exercise
program that will address the current fitness level, provide means to overload the body,
and trigger positive adaptations.
 Frequency: this depends on the current fitness level and type of activity
performed. It is important to provide rest days to allow the body to recover.
 Intensity: this refers to the difficulty level of the workout. It is ideal too set a
workload that is more challenging than what one is used to. Moreover, each
type of exercise has its own method of estimating intensity. According to
current research, intensity is the most relevant factor in improving fitness level.
 Time: this is basically the duration of an exercise session. Keep in mind that
time is influence by the intensity and type of activity you are planning to do. For
instance, a high intensity workout session should only last for a short period of
time.
 Type: this is based on the fitness goal and the current fitness level. Your
workout program must address the physical fitness goal.

Assessing your level of fitness is important before starting any exercise program or
participating in any activity. The different tests measure your physical abilities and area
aimed to improve your fitness status. You can compare your beginning fitness results
with your improvement in different areas.
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Activity 1:
Assess your own health-related fitness by taking each fitness test. Record the results of your tests in the
individual record chart below.
Individual Record Chart for Pre-Fitness Testing
Name: ______________________
Fitness Test Result Remarks

Pull-ups
Curl-ups
Sit and Reach (inches)
1-mile run
(minute and seconds)
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Module 008.1 Setting FITT Goals

In the past week, we have discussed the relevance of having an active lifestyle, as well as eating habits
and health behaviors. This module will discuss the exercise program design, its importance, and how to
come up with a training program that is balanced and suitable for your needs.
1. Set FITT goals based on training principles to achieve and/or maintain HRF
2. Know the principles of exercise training
3. Learn the different parts of an exercise program
Principles of Exercise
Training Exercise is more than doing strenuous physical activities every day. It is not about how many
times you do it; it is all about how to properly do it. It is for this reason that we need exercise programs.
Exercise programs are essential in ensuring that one does exercise in a safe, balanced and efficient way.
It is for this reason that principles of exercise training have been made, helping the individual to improve
and sustain physical fitness while avoiding injuries.
Principle of Overload
This states that the body must work harder than it used to in order for it to adapt (FernandoCallo &
Dajime, 2016). The Principle of Overload views exercise as a certain form of stress that’s meant to
strengthen the body. The muscles have to be overworked in order for it to exceed its limit. Of course,
this doesn’t mean that one must exercise to the point of exhaustion or pain.
Principle of Progression
This principle of progression states that the body should experience a gradual increase in workload. If
the Principle of Overload deals with the intensity of exercise training, the Principle of Progression deals
with its time period. How soon does the body need to work out? One must have ample time to recover
after exercise training, or it may lead to injuries.
Principle of Specificity
Lastly, the Principle of Specificity states that the body will adapt specifically to the workload it
experienced. This implies that the body will adapt to the kind of activities that it performs. For instance,
a marathon runner trains his or her speed and they will excel in that aspect, but they are less likely to
excel at lifting heavy barbells.
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Principle of Individuality
This states that no two persons are the same when it comes to adaptation to the workload. This means
that every exercise program should be individual-specific; it should meet specific performance goals,
and it should suit the person’s fitness attributes, lifestyle, and nutritional preferences. Principle of
Reversibility
This states that adaptations that take place as a result of training are all reversible. This means that too
much rest, or discontinuing exercise training will cause the body’s level of physical fitness. In order to
maintain the benefits of overloading, one must stay consistent in exercise.
The FITT Principles

FITT stands for Frequency, Intensity, Time, and Type. These are the key factors in designing an exercise
program that meets a person’s physical fitness level, find proper means to overload the body, and
trigger positive adaptations.
 Frequency: refers to the number of exercise training sessions that a person has to undergo in a
week. This should be based on the person’s current level of physical fitness as well as the type of
activity to be done. Keep in mind that to include rest days in planning the frequency of exercise
activities.
 Intensity: this is basically the level of difficulty of a workout. To further improve the body, one
must set a workload that is more challenging than what the body is used to. As one improves his
or her physical fitness level he/she will have more intense workout.
 Time: it is the duration of an exercise session. This varies depending on the intensity or type of
activity. Keep in mind that high intensity workouts should not be prolonged.
 Type: this is influenced by the person’s fitness goal. One should not start lifting weights if they
are planning to boost their speed. The exercise program should be designed to meet the
person’s fitness.
Parts of an Exercise Program

Achieving a certain level of physical fitness requires proper planning. You must always start with an
exercise program that suits your needs and goals. Always keep in mind that every exercise program has
three components: the warm-up, exercise load, and cool down.
Warm-up
This is basically the preparation exercise before the body engages in strenuous workout. According to
experts, warm-up help boost the muscular output. Moreover, it helps prepare the heart, muscles and
joints by increasing the transmission rate of nerve impulses, as well as decrease joint stiffness.
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Stretching is one of the well-known forms of warm-up exercises. There are static stretches as well as
dynamic stretches. Dynamic stretches refer to flexibility exercises which emphasize on the active range
of motion. They are also performed without holding the joint for a limited period of time. An example of
this is the inchworm. To do this, one must stand with feet shoulder-width apart then slowly bend at the
trunk. Touch the floor with both hands and slightly bend the knees. Slowly walk both hands forward
while keeping the knees straight. When the hands and feet are at close distance, pause for a few
seconds and start walking with hands forward again. Repeat the same movement for 5 to 10 times.
Static stretch, on the other hand, refers to flexibility exercises wherein one must hold the joint in a
stationary position for a period of time.
Cool down
Cool down exercises are essential in every exercise program as they prepare the body before resting. It
is the beginning of the recovery, and must be conducted in order to clear the byproducts of muscle
contraction and replenish the oxygen and energy used during workout. Stopping the workout abruptly
will cause the body may cause dizziness due to the heart activity suddenly slowing down, as well as
decrease in blood pressure.
According to experts, it is ideal to have a good cool-down exercise for about 10 minutes. This should
consist of multi-joint activities which are have low intensity compared to your workload. Cool down
exercises ideally includeslight massages, as well as static stretches.
Activity A:
1. Explain how frequency, intensity and time affect one’s fitness.
2. What does specify of exercise mean? Cite several examples.
Glossary
FITT Principle: a simple exercise program design method composed of the following – Frequency,
Intensity, Time and Type.
Dynamic Stretch: a form of flexibility exercise involving the movement of limbs throughout its range of
motion
Static Stretch: flexibility exercise involving holding the limb at the end of its range for a certain duration.

Books and Journals
Fernando-Callo, L and Dajime, P.F.; 2016; Physical Education and Health Volume 1; Philippines; Rex
Bookstore Inc. (RBSI)
44
Module 009 Personal Safety Protocols Standards

This learning module discusses the safety practices in sports and exercise. It will also tackle
various causes of sports injuries.
1. Understand personal safety protocol to avoid overexertion and injuries

associated with sports and exercise
2. Identify various ways to avoid sports or exercise-related injuries.
3. Identify the different types of injuries in sports and exercise.
Injury
What are injuries? These refer to damaged tissues or organs, caused by trauma or physical force which
is greater than what it can absorb (Fernando-Callo and Dajime, 2016). Tissues and organs can handle
varying degrees of stress and strain. However, it will break once it experiences a certain impact stronger
than what it can handle.
Types of Injuries
There are different types of injuries, each with varying signs and symptoms
Acute injuries: these injuries have signs and symptoms such as pain and swelling that occur
immediately after force application.
Type of Acute injury Description

Sprain These are overstretched ligaments that
limit joint mobility. Commonly located
at the lower limbs such as ankle and
knee
Strain A twist, pull, or tear of muscle or tendon

that results from overstretching or over
contraction.
Fracture Commonly located at the upper limbs

such as the hand and forearm Common
in growing bones as they are less dense.
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Dislocation These usually occur in joints that allow
greater range of motion. Most
commonly located at the upper limbs
such as shoulder and elbow
Concussion These are life-threatening as they may
disrupt the normal function of the brain.
Often caused by a severe blow to the
head that could cause the blood vessels
in the brain to rupture.
Overuse injuries: these injuries occur when an individual has been training for a long period of time,
without proper amount of rest and recovery between sessions and often leads to chronic injuries.
The body experiences higher loads than usual during physical activities. When a person trains too hard,
without giving the body ample time to recover, it might not be able to cope with the increased load
which will lead to microscopic injuries. Overuse injuries have three stages:
Stage of Overuse Injury Description
Stage I Individuals might complain of pain only

after the physical activity
Stage II Individuals might complain of pain during

and after the activity, but not during rest.
Stage III Individuals will experience pain whether

at rest or play.
Type of Chronic Injury Description
Stress Fracture Commonly occurs among runners who train for long
periods of time without proper rest periods The
usual affected area is the shinbone Individual will
feel a dull, aching pain that worse over time.
Individual needs to stop exercise for around four
weeks to give it time to heal
46
Tendinopathy/Tenditis Most common overuse injury Usually caused by
muscle imbalance between muscle pairs Tenditis
often occurs in the upper extremities in the muscle-
tendon units surrounding the elbow. In the lower
extremities, it involves the muscle-tendon units
surrounding the knee.
Osteoarthritis The wear and tear of a joint that results to its

deterioration. Commonly occurs in the knee joint It
further aggravates when the individual is obese or
overweight.
Bursitis The bursa provides support and cushioning to the

joint. Bursitis is a common injury among swimmers
and runners The inflammation of the bursa
interrupts the surrounding structures, which causes
pain during movement. Takes two weeks to a month
of recovery.
Prevention of Sports Injuries

Most injuries related to physical activities can be prevented with proper knowledge and preparation.
A. Adopt a Comprehensive Training Program. According to FernandoCallo and Dajime (2016), a

Comprehensive Training Program should not only address the fitness parameters like aerobic
and strength. This can be helpful in avoiding risks during physical activity by assessing the
weaknesses and abnormalities of his or her movements in planning the training program.
B. Proper use of protective equipment. Proper attire is important in order to prevent injury. It is
important to consider comfort and protection whenever you choose an attire before exercise
C. Follow Gym etiquette. Gym facilities usually have rules and etiquette which must be followed.
Some of the common rules are the following: a. Do not drop the barbell at the end of the set b.
Put weights and dumbbells on designated racks. c. Do not wear loose jewelry while working out
d. Be aware of the exercise area for each equipment. e. On a track, inner lane is for walking
while outer lane is for running
D. Keep in mind to include recovery strategies in your training program. Remember that lack of
appropriate time for rest may cause overuse injuries in the future. Always include recovery
periods when planning your training program.
47
To avoid having injuries during your participation in physical in any physical activity, it is
important to start and finish properly.
You need to do warm-up exercises before engaging in strenuous activities in order to prepare
your body mentally and physically. After a vigorous exercise, you also need to have cool-down
exercises to help your body return into its normal state.
Engaging in outdoor physical activities can be fun and good for your health.
Activity A:
1. What are the procedures in treating common injuries related to sports?

Books and Journals
Lualhati Fernando-Callo, Peter Fermin Dajime; 2016; Physical Education and Health Volume 1;
Philippines; Rex Bookstore
48
Module 0010.1 School Emergency Resources

At the of this module, the learners are expected to:
1. Identifying various situations which requires emergency assistance at school

2. Identifying the different school resources used in case of an injury or emergency
3. Understand the importance of school health program in the educational development
of students
Dealing with Emergencies
School is one of the places where emergency awareness is implemented. Natural hazards such as floods,
tropical cyclones, and major earthquakes are among the deadliest and costliest hazards and, while these
are inevitable and unavoidable, we may find ways to lessen the impact of the calamities.
Aside from the natural calamities, various incidents also cause danger amongst students. As such,
schools should always be prepared to handle these hazards, as well as give students the knowledge and
awareness they need in order to properly deal with such situations.
Injuries
While schools are meant to be a safe place for the students, there are instances in which injuries are
inevitable. Accidents during classes such as physical education and other activities may occur, for
instance.
Injuries basically refer to unintentional or intentional damage to the body caused by various factors –
exposure to thermal, mechanical, electrical, or chemical energy, absence of heat and oxygen, and so on.
Injuries can be classified as intentional or unintentional. Intentional injuries are basically a result of
violence – meaning that the harm was done on purpose. The following are examples of intentional
injuries:
 Self-inflicted injuries: these injuries occur when an individual harms himself/herself on purpose.
Examples would be suicide and parasuicide. Suicide refers to the act of intentionally taking one’s
own life. Parasuicide, on the other hand, is a form of suicide attempt wherein the person
inflicting self-harm does not intend to die.
 Assault: this refers to the act of purposely harming another person. This has various examples
as well.
49
 Domestic violence – this act if assault commonly known to take place at home. This
includes not just physical assault, but sexual and verbal abuse as well. The effects of
domestic violence can be long term; not only will they suffer the bodily harm, but they
also experience mental health issues, and exhibit various adverse behaviors and
emotions from anxiety and depression to suicidal tendencies.
 Bullying – this is a form of unwanted and aggressive behavior repeatedly committed

towards a person over time. Bullying is becoming one of the alarming cases that takes
place at school. And with the social media and the internet, there is now what we call
cyber bullying, that is, bullying that occurs using electronic technology.
 Extortion – this refers to the act of unlawful taking of something (especially money) by
means of force or threats. People are often forced to give money or favors to other
after being threatened. An example of this would be blackmail.
 Stalking – this is a form of behavior that makes a victim feel harassed and in danger.
This can be in various forms: calling or texting repeatedly, following the individual
wherever he/she goes, invading his/her privacy and other actions that are frightening
and even deadly. This is a form of crime that can be extremely dangerous.
 Gang/Youth violence – nowadays a lot of young people are prone to youth violence.
Peer pressure and the feeling of belongingness can often lure them into joining gangs,
who often commit various acts that are violent, such as joining gang wars.
Unintentional injuries are also known as accidents. Simply put, these are unexpected circumstances that
lead to bodily harm. At school, for instance, there are various activities which often lead to injuries.
During physical activities, for instance, people are susceptible to the following accident-related injuries
such as fracture and sprain. However, there are other forms of accidents that may occur as well:
Fracture – a form of unintentional injury wherein there is a crack or breaking of bone. This is
common in growing bones as they are less dense.
Dislocation – refers to the partial or complete displacement of the bones.
Sprain – this occurs when the ligaments of a bone were teared or overstretched
Strain – this is an injury that resulted from improper use of muscles.
50
Food poisoning – this is a form of accident caused by consumption of food or drink that is
contaminated with bacteria or viruses. In order to avoid this, it is best to ensure cleanliness
while preparing food.
Choking – this accident occurs mostly among younger children, although it can happen to older
ones as well. Choking happens when a foreign object blocks the throat, and without immediate
aid, it can be fatal. To avoid this, it would be best to keep children from objects which they can
easily put in their mouths.
The School’s Role
As indicated earlier, the school has a responsibility to help raise awareness in order to prevent injuries
and help students deal with various emergencies. They can teach students the importance of safety as
well as prevent unintentional injuries and violence.
Nevertheless, the school’s role in raising awareness to prevent the occurrence of unintentional injuries
and violence takes more than providing their students through educational interventions. The injury-
prevention efforts should be implemented throughout the school – not just as a mere lesson in the
class, but something that involves the addressing of policies and procedures, staff development, as well
as integration of injury prevention in the school’s health program.
A school health program should be coordinated, and contains a set of organized, sequential and school-
affiliated activities meant to promote safety and awareness among students, in order to help them in
their physical, emotional, social and educational development.
Moreover, school health programs does not only involve the students and teachers. It should also
involve families and even the community itself, to further promote safety and ensure the effectiveness
of the program. After all, unintentional injuries, violence, and other forms of harm, do not just occur
within the school but all around us; it can happen to anyone, anytime, and anywhere. With a
coordinated program, schools can collaborate with students and other parts of the community in order
to implement their injury prevention efforts.
The following are some of the components of a coordinated school health program:
 Health education
 Physical education
 School health services such as counseling and social services
 Providing a safe and healthy environment for the students
 Family and community involvement
 Proper adult supervision for various physical activities
 Lecturing the youth on the proper use of equipment
 Ensuring regular maintenance and equipment checks
51
First Aid
Part of the school’s effort in injury prevention and raising safety awareness is the teaching of first aid to
the students. First aid is an important skill that students and everyone in the community should know
so that they will be able to learn how to handle common injuries and wounds. At schools, it is important
to keep a first aid kit in order to handle emergency situations.
Of course, it is important to know the basic components of a first aid kit as well as the essential methods
on how to treat common injuries
Treating cuts
Cut wounds require immediate treatment, and if there was severe bleeding or it was caused by human
or animal bite, it would be best to call for help right away. Nevertheless, minor cuts can be treated right
away.
1. Stop the bleeding by applying direct pressure on the area.

2. Clean the wound. It would be best to use warm water and gentle soap.
3. Apply antibiotic ointment to reduce the chance of infection.
4. Apply sterile bandage or plaster on the wound to further protect it from infection.
a) Plasters are ideal for small cuts and grazes.

b) b. There are various types of bandages as well. Roller bandages are long,
thin, and rolled up – these are used to support joint injuries in place or put
pressure on wounds in order to stop bleeding. Triangular bandages are used
for large wounds and can also use as a sling.
Treating burns
Minor burns can also occur at schools – even during lessons and activities, especially when it
involves exposure to fire or high temperature. As such it would be ideal to know how to
treat minor burns.
1. Clean the injury with gentle soap and cool water
2. Remove the devitalized tissue and blister.
3. Apply burn ointment on the affected area
4. Cover with bandage or clean cloth to prevent infection
52
Treating fractures
Ideally, fractures require emergency treatment at a hospital. But there are ways to protect
the injured area before you call for help and have a injured person transported to the
emergency room.
1.Stop any bleeding by applying pressure to the wound
2. Immobilize the injured area. Always keep in mind not to move the injured individual,
and more importantly, do not realign the bone and push a bone back in place. It would
be ideal to apply a splint in order to reduce discomfort.
3. If there is swelling, it would be ideal to apply ice packs to further ease their
discomfort.
With proper first aid, it would be much easier for students to handle various
emergencies.
Activity1:
A. What are school and community resources that can be use in case of emergency or
injury?
53
Lesson 0010.2 School Emergency Resources

This module will discuss the following topics:
1. Community Emergencies
2. Community-based Preparedness
3. The Role of the Citizen
4. Dealing with Emergency Situations
Community Emergencies
The responsibility of raising awareness on safety and managing emergencies should not be limited to
the school alone. While it is ideally the place of learning, one must keep in mind that the community
plays a bigger role in handling such issues.
What is a Community Emergency?
A community emergency refers to a significant event that affects a large portion of a community,
including its people, property, infrastructure, economic stability, and environment. Some examples of
this would be the following:
 Major fires
 Calamities like typhoons and earthquakes
 Terrorism
 Nuclear event
 Pandemics
The most important thing to know about community emergencies is that when it strikes an unprepared
community, the damage can be incredible. This could lead to millions’ worth of property damage, or
even worse, it can lead to injuries or death by many people. As such, it is important that all communities
practice emergency preparedness.
Community-based Preparedness
Injuries and other forms of damages can take place during times of emergency. As such, it is important
that the public be more prepared in handling such situations.
Disaster Management – must be practiced in order for people to learn how to respond to emergencies
properly.
Disaster Recovery – is the planned and coordinated process of supporting disaster affected communities
in reconstruction of the environment, physical infrastructure and restoration of emotional, social,
54
economic and physical welfare of the population.
The Role of the Citizen
Community emergencies affect everyone – thus the public must always be prepared in advance in any
type of emergency. Taking some basic steps prior to an emergency, as well as staying informed during
such events, will help greatly in lessening the impact of the emergency.
Why should we prepare for a disaster?
Disaster preparedness is everyone's business. There are many hazards which threaten our
communities. When these hazards actually come into contact with us, they may affect our lives and the
resources we have to deal with them, thereby causing emergency or disaster situations. To know how to
respond to a possible threat, the community needs to be organized and prepared with the correct
information and tools to be effective. Being prepared and knowing what to do can reduce fear and
anxiety, thereby reducing losses that may result from a disaster event.
Therefore communities, families and individuals should know what to do in the event of a storm or
hurricane, fire, earthquake, or flood. If they have to evacuate their homes, they should know where the
nearest emergency shelter is located, and what items should be taken there. Emergency Planning &
Disaster Supplies Directly after an emergency, essential services may be cut off and local disaster relief
and government responders may not be able to reach your community right away. As such, knowing
what to do to protect yourself, your family and property is essential. Each family should create a
Disaster Plan.
Disaster Plan – Family
The following are some of the different strategies which can help you at times of emergency:
1. Know the natural or man-made hazards that could affect your community, and seek advice on how
to best prepare for or mitigate these hazards.
2. Talk to your household about potential hazards or emergencies, how they should respond to them,
and what they would need to do if they had to evacuate.
3. Plan how your household would stay in contact with each other if separated. Identify two meeting
places. One should be near your home in case of a fire, and the other should be away from home -
at a neighbor or family member, in case you cannot return home.
4. Choose a friend or relative who lives outside of your area for family members to call and say they
are okay.
5. Draw a floor plan of your home and mark-out escape routes from each room
6. Post emergency telephone numbers by the telephone and teach children how and when to use
them
7. Make sure everyone in the household knows how to shut off gas, water and electricity at the main
switches. Consult with your local utility companies if you have any questions.
8. To reduce the economic impact of disasters on your household or property:
55
a. Review property insurance policies regularly. Make sure they are current and meet your needs
(type of coverage, amount of coverage, and hazard covered, e.g. flood, hurricane, earthquake).
b. Protect your household's financial well-being before disaster strikes - review life insurance
policies, and consider saving money in an 'emergency' savings account that could be used in times
of crisis. Also, always keep a small amount of cash available as ATMs and banks may not be
available directly after a disaster.
c. Ensure that health insurance policies are current and meet your requirements.
10. Also, include neighbors with special needs into your plan (the elderly and disabled, etc.)
Disaster Supply Kit

One of the most important tools for emergency preparedness is the Disaster Supply Kit. Listed below are
the most important items. Stock up today and replenish as necessary.
A. Two-weeks supply of prescription medicines.

B. Two-weeks supply of non-perishable/special dietary foods.
C. Drinking water in containers: 1 gal per person/per day for two weeks.
D. Flashlights and batteries for each member of the family.
E. Portable radio and (7 sets) batteries.
F. First aid book and kit including bandages, antiseptic, tape, compresses, non-aspirin pain
reliever, anti-diarrhea medication.
G. Two coolers (one to keep food and one for ice).
H. Plastic tarp for roof/window repair, screening, tools, nails, etc.
I. Water purification kit (tablets, bleach, chlorine [plain] and iodine).
J. Infant necessities (medicine, sterile water, diapers, ready formula, bottles).
K. Clean-up supplies (mop, buckets, towels, disinfectant).
L. Non-electric can opener and plastic trash bags.
M. Toilet paper, paper towels and pre-moisturized towelettes.
N. Fire extinguisher. Complete set of clothes, shoes, gloves, etc. Personal sanitary items.
Important documents (stored in water-tight plastic bags).
Activity 1:
 What are school and community resources that can use in case of emergency or injury?
56
References and Supplementary Materials Community Emergency Management Program. Retrieved
from: http://www.pesca.ca/documents/emergency_program.pdf
Community Disaster Preparedness Handbook. Retrieved from:

http://www.ifrc.org/docs/IDRL/%20To%20add/Community%20Disaster%20Preparedness%20Guide.pdf
57

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Physical Education and Health

Module 001 Exercises for Fitness

 Distinguishes aerobic from muscle-and bone strengthening activities

Specific Learning Outcome

How do you start your day in the early morning?

Do you walk, jog or simply make some bending or jumping exercises?

Try these activities for start.

B. Arm and Chest Exercises

D. Legs and Feet Exercises

Evaluate the warm-up activity you have executed:

Examples of aerobic exercises include:

Benefits of Aerobic Exercise

Examples of anaerobic exercise

 Builds and maintains lean muscle mass.

Yoga yoga mat, comfortable clothing yoga studio or gym (some

Tai Chi (ancient comfortable clothing classes may be taught indoors

Pilates mat, comfortable clothing; machines Pilates studio, gym

References and Supplementary Materials

Module 002 The Reward of Engaging Oneself in Physical Activities

Specific Learning Outcomes

 Instead of walking to nearby places, people can take a tricycle or jeepney.

Beneficial Effects of Physical Activities

Physical activity provides the following benefits.

C. Improved Family and Social Relationship

Engaging in physical activities provides opportunities for you to meet new

References and Supplementary Materials Books and Journals

Module003 How to Achieve Health- Related Fitness:

At the end of this module, you will be able to:

1. Describe the five components of physical fitness

5 Components of Physical Fitness

The 5 components that make up total fitness are:

First: Multiply the weight by 703

140 x 703 = 98420

Second: Multiply height in inches squared

5 feet, 7 inches = 67 x 67 = 4489

Third: Divide weight by height

BMI = 140 X 730 ÷ 67 squared = 22. 92

Figuring out Body Types:

1.ECTOMORPH- having a thin and lean body build

2.MESOMORPH- having a muscular and sturdy body build

3.ENDOMORPH- having a round and heavy body build

Module 004.1 How to Maintain Healthy Lifestyle

Specific Learning Outcome:

Physical Activity and Exercise

What is Physical Activity?

Types of Physical Activity

The Importance of having an Active Lifestyle

 Improves bone, joint and muscle strength

The following list enumerates ways of staying healthy

 Get plenty of exercise

 Eat a healthy, well balanced diet

 Have enough rest and sleep

Module 004.2 How to Maintain a Healthy Lifestyle

1. Recognize the role of physical activity in managing one’s stress

Physical Fitness Assessment

Evaluating Physical Fitness

One Minute Push-Up

One Minute Curl-Up

Sit and Reach

Body Mass Index

The FITT Principles

References and Supplementary Materials

Module 005 Developing Good Eating Habits