Physical Activity Towards Health

DON HONORIO VENTURA STATE UNIVERSITY
Cabambangan, Villa de Bacolor, Pampanga, Philippines

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URL: http://dhvsu.edu.ph
DHVSU MEXICO CAMPUS
“Opening Minds, Progressing Technologies, Creating Brighter Future”
San Juan, Mexico, Pampanga 2021
E-Mail Address: mexicocampus@dhvsu.edu.ph
PHYSICAL ACTIVITY TOWARDS HEALTH AND FITNESS 1

(MOVEMENT COMPETENCY TRAINING)
UNIVERSITY VISION UNIVERSITY MISSION

The lead university in producing quality individuals with competent DHVSU commits itself to provide an environment conducive to
capacities to generate knowledge and technology and enhance professional continuous creation of knowledge and technology towards the
practices for sustainable national and global competitiveness through transformation of students into globally competitive professionals
continuous innovation through the synergy of appropriate teaching, research, service and
productivity functions.
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GENERAL EDUCATION CURRICULUM

COURSE INFORMATION
Course Title: Movement Competency Training
Units: 2 Units
Class hours: 2 Hours / Week
Course Classification: Mandated Course
Pre – requisite: None
COURSE STRUCTURE
This course will adapt the Flexible Learning Approach, which means that Online
and Offline Distance Education/ Learning modalities will compose the course structure.
Students will participate through varied online and offline strategies and media.
PROGRAM OUTCOMES
Specific to the College Service Physical Education (Tertiary PE Program Standards)
Access, synthesize and evaluate information on:

● healthy eating and fitness behaviors, products, and
services;
● risks associated with physical activity; fitness and
physical activity assessment results;
PO-001
● activity patterns throughout lifespan; and
● personal, cultural and social factors that motivate or
inhibit healthy choices about physical activity and
nutrition behaviors to enhance one’s capacity to take
Active and
responsibility for oneself.
Healthy
Apply concepts such as fair play, empathy, respect for
Living
others’ abilities and diversity by understanding how these
PO-002 can influence their interaction with others
Participate in moderate to vigorous physical activities in

accordance with national and global recommendation for
PO-003 physical education.
Devise, apply, and appraise a range of strategies to improve

their own physical activity performances and those of others.
PO-004
Advocacy
and Promote practical and creative interventions that will create
Promotion community connection and contribute to the health and
PO-005 well-being of the school and/or larger community.

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COURSE LEARNING OUTCOMES Vis-à-vis Program Outcomes (POs)

Course Learning Outcomes
Upon completion of the course, the students should be able to:
CLO-001 determine personal fitness from baseline (pre-test) levels;
CLO-002 demonstrate movement competence and confidence;
assess a personal food log based on dietary recommendations
CLO-003
beneficial to one’s body;
CLO-004 execute the movement patterns properly;
display the value of fair play, empathy, respect for others’
CLO-005 abilities and diversity by understanding how these can
influence their interaction with others;
enhance and advocate for one’s personal and other’s fitness,
CLO-006 safety and wellness through physical activity participation
and/or leadership.
OVERVIEW:
Movement enhancement serves as the foundation of physical activity promotion
to increase or improve the quality of movement as a means to have a healthy
and longer quality of life. This module focuses on the nature and significance of
movement in relation to lifestyle and physical activity. It includes topics on
physical fitness, lifestyle, physical activity, and nutrition. Personal fitness
Assessment and short incidental physical activities are required for this module.

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MODULE 1
PHYSICAL FITNESS
Lesson 1: Fitness Concepts and Assessments

Lesson 2: Physical Activity
Lesson 3: Exercise Variables and Principles (Individuality, Specificity, Progression,
Overload, Adaptation, Recovery, Reversibility, Warm-Up, Cool Down)
I. DESCRIPTION
This module focuses on the fundamental components and principles of

fitness, including competency in motor skills, movement patterns, and strategies
needed to perform a variety of physical activities. Students will work towards
achieving a level of physical fitness for health and performance while
demonstrating knowledge of fitness concepts, principles, and strategies.
II. INTENDED LEARNING OUTCOMES
At the end of this module, you are expected to:

a. analyze the variables and principles of exercise;
b. performed physical fitness tests properly;
c. participate in any fitness trends in the Philippines;
d. emphasize the importance of fitness.
III. INTRODUCTION
Physical Education is "education through the physical". It is an important part of
holistic schooling. PE is a part of school being about something beyond learning,
it's tied in with instructing the entire individual, all-encompassing training that
betters us in an overall sense, instead of a just scholarly encounter.
Physical Education plays an important role in human development

and continues to expand at a fast rate. It is an academic discipline that
promotes participation, inclusion, and sense of belonging which contributes to
man’s healthy living. There are many benefits of having regular physical activity.
These are: Builds Self-Confidence, Develops Motor Skills, Health and Nutrition,
Relieves Stress etc.

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IV. LEARNING CONTENT
LESSON 1: FITNESS CONCEPTS AND ASSESSMENTS
A. Discussion
Physical fitness is a requirement in performing our daily tasks. Physical fitness
is defined as the ability to meet the ordinary as well as unusual demands of daily
life safely and effectively without being overly fatigued and still have energy left
for leisure and recreational activities.
Being effective comes with efficiency where a person is fit to perform his
daily tasks and responsibilities very well and still have enough zest to enjoy sports
and other leisure activities. A physically fit person can also respond to
emergencies and take actions on normal life situations.
Physical Fitness alludes to the capacity of your body frameworks to

cooperate effectively to permit you to be sound and perform exercises of day by
day living. Being effective methods doing day by day exercises with the least
exertion conceivable. A fit individual can perform homework, meet home duties,
and still have enough vitality to appreciate sport and other recreation exercises.
A fit individual can react viably to ordinary life circumstances, for example,
raking leaves at home, loading racks at low maintenance work, and walking in
the band at school. A fit individual can likewise react to crisis circumstances - for
instance, by rushing to find support or helping a companion in trouble.
Fitness is defined as a condition in which an individual has enough energy

to avoid fatigue and enjoy life. Analyze your day. Do you have lots of energy, or
do you get tired easily?
HEALTH RELATED FITNESS

 is focus on factors that promote optimum
health and prevent the onset of disease
and problems associated with inactivity.
SKILL RELATED FITNESS

 is the ability to perform during games and
sports, also called performance fitness. Skill
related components are more relevant to
certain athletes. Skill related fitness has six
components.

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HEALTH RELATED FITNESS COMPONENTS

COMPONENTS DEFINITIONS EXERCISES
Body Composition Body Composition refers to the • Getting Body Mass
fat and non-fat components of Index
the human body and it is
important in assessing
recommended body weight.
Cardiorespiratory Cardiovascular endurance also • Running, swimming,

Endurance called as cardiorespiratory skating, and biking
endurance or aerobic fitness build cardiorespiratory
refers to ability of the lungs, endurance.
heart and blood vessels to
deliver adequate • The same goes for
amount of oxygen to the cells brisk walking and
to meet the demands of climbing stairs.
prolonged
physical activity
Flexibility Flexibility refers to the ability of • Static stretching,
joints to move through where you hold a
unrestricted range of motion stretch for 10 to 30
you. Flexibility is important at seconds at a time.
any age. It plays a role in • Workouts that take
unhindered movement and you through dynamic
can affect your balance, stretching exercises,
coordination, and agility. such as Yoga and Tai
Maintaining or improving a full Chi
range of motion through your • Active stretching,
major joints can reduce the such as lifting your leg
likelihood of injury and improve up high and holding it
athletic performance. there, uses the
contraction of the
As you get older, the opposing muscle to
importance of flexibility relax the muscle being
becomes even clearer. Think of stretched.
individuals who are elderly:
Many may walk with a shuffle or
have a hard time reaching their
arms over their heads.
Muscular Endurance Muscular endurance is the • Continuously pedal a
ability of a particular muscle bike over a long
group to exert force, distance, cyclists have
continuously and repetitively, to develop fatigue-
over a period of time. resistant muscles in their
legs and glutes.
• Plank, plank exercise

is designed to develop
abdominal strength.
The longer you're able
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to contract your
abdominal muscles
and hold your body in
a steady position, the
greater endurance you
have through your hips,
abdominals, and
shoulders.
Muscular Strength If muscular endurance pertains • Weightlifting
to fatigue-resistant a particular • Bodyweight exercises
muscle group, muscular • Resistance band
strength refers to the amount of exercises
force a particular muscle group
can produce in one, all-out
effort. Muscular strength refers
to the ability of a muscle to
exert maximum force against
resistance. It’s measured by
how much force you can exert
and how much weight you can
lift for a short period of time.
Physical fitness is divided into four health- and six skill-related components.
Skill-related fitness enhances one’s performance in athletic or sports events.
Health-related fitness is the ability to become and stay physically healthy.
Before we proceed to our main topic in lesson 1, make sure you have your
breakfast and vitamins. And make sure you have a long patience to read.

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SKILL RELATED FITNESS COMPONENTS

COMPONENTS DEFINITIONS EXERCISES
Agility Agility is the ability to move quickly and • Ladder drills
to easily change direction. Basketball • Cone drills
players, for instance, are incredibly
agile. During the game, you can
observe them, jumping, sliding, twisting,
and backpedaling in quick response to
the movement of the ball and other
players.
Balance Balance is the state of equilibrium.
Balance refers to the ability of the body • Standing on one
position to remain upright. The ability to foot
maintain an upright posture while still or • Standing yoga
moving. One can test balance by poses
doing stork balance test. • Using balance
discs to perform
squats, lunges,
and push-ups
Coordination Coordination is the ability to execute • Playing catch

smooth, accurate, controlled motor • Jumping rope
responses (optimal interaction of • Juggling
muscle function). It is characterized by • Dribbling a ball
appropriate speed, distance, direction, • Throwing
timing, and muscular tension. There are objects at specific
many sports and activities require hand- targets
eye or foot-eye coordination, including
basketball, volleyball, badminton,
baseball, archery, ultimate Frisbee,
soccer and more.
Power Power ability to do strength work at an • Squat Jumps

explosive pace. Wood (2010) author of • Medicine Ball
Topend Sports Website, defined power Slams
as the ability to exert a maximal force in • Explosive Push-
as short a time as possible, as in Up
accelerating, jumping, and throwing
implements.
Reaction Time Reaction time refers to how quickly you • Fielding a ball
can respond to an external stimulus. (softball, baseball)
Reaction time hinges heavily on your • Protecting the
mind-body connection. Your eyes see a goal as other
stimulus, your mind interprets the players try to
stimulus, and your body reacts in score (soccer,
accordance with that interpretation. hockey, lacrosse)
Much of this mind-body reaction relates • Tools such as
to knowledge of the activity or sport in lopsided reaction
question. A professional tennis player balls
can instantly interpret and predict the
movement of a ball. This knowledge
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enables them to react more quickly to • Playing table

the stimulus. tennis or hacky
On the other hand, a beginner tennis sack
player may see the ball coming off the
opponent's rocket, but won't be able to
interpret what they're seeing as quickly,
causing their reaction time to slow.
Speed Speed refers to the distance traveled • Hill Sprints
per unit of time. It is how fast an object • Interval Runs
is moving. It doesn't have a direction.
Higher speed means an object is
moving faster. Lower speed means it is
moving slower.
At this time, I hope you already know the difference between health-related fitness and
skill related fitness.
B. Activity
• You have to answer the following questions with your own thoughts/idea’s base on
our discussion.
• Each answer must have at least three (3) sentences.
1. Emphasize the Importance of Fitness.

________________________________________________________________________________
________________________________________________________________________________
________________________________________________________________________________
2. What are the differences of fitness, health and wellness?

________________________________________________________________________________
________________________________________________________________________________
________________________________________________________________________________
3. Describe the difference between health-related and skill-related fitness

components.
________________________________________________________________________________
________________________________________________________________________________
________________________________________________________________________________

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C. Assessment
Assessment # 1- International Physical Activity Questionnaire (IPAQ)
International Physical Activity Questionnaire (IPAQ)

The accurate measurement of physical activity is very important for monitoring
population health and for evaluating effective interventions. The International Physical
Activity Questionnaire (IPAQ) is used as a comparable and standardized self-report
measure of habitual physical activity of populations from different countries and socio-
cultural contexts.
Assessment # 2- Physical Activity Readiness Questionnaire (PAR-Q)
Physical Activity Readiness Questionnaire (PAR-Q)
Having regular physical activity has a great impact in our health. Weight
management, reduce your health risk, strengthen your bones and muscles, improve your
ability to do daily activities, prevent falls and increase your chances of living longer are
some benefits of having regular physical exercise. Physical Activity Readiness
Questionnaire (PAR-Q) is a self-evaluation tool that can be used by anyone who is planning
to start an exercise program.
This standardized questionnaire is commonly used by fitness trainers to determine
whether the activity or exercise is safe for an individual based on their health history, current
symptoms, and risk factors. It can also help trainers or coach to design an ideal
program/exercise for a client. Moreover, it will help you determined whether the activities
are necessary for you to seek further advice from your doctor OR a qualified exercise
professional before becoming more physically active.
Assessment # 3- Physical Fitness Test (PFT)
Physical Fitness Test (PFT)
For general health and fitness purposes, tests are not only used for summative
evaluation. Tests are also considered the starting point for designing an appropriate

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exercise program. Physical Fitness Test (PFT) is designed to ensure that you won't be at risk
of harm, and for the trainer to provide insights needed to establish an effective fitness goal.
Physical fitness test, also known as a fitness assessment, is comprised of a series of

exercises that help evaluate your overall health and physical status. There is wide of range
of standardized tests used for these exams and one of this is Fitness Test Score Card.
In PATHFIT 1 we have Physical Fitness Score Card. It has Pre-test and Post-test, so that we
can find out if the students’ performance improves after performing the set activities.
Physical Fitness Score Card has two components, Health Related Fitness and Skill Related
Fitness.
IMPORTANT REMINDERS
• You must first answer IPAQ and PARQ before performing PFT.
• Perform some warmup exercises for conditioning your body and to prevent unintended
injuries.

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LESSON 2: PHYSICAL ACTIVITY

A. Discussion
SOCIETAL TRENDS IN EXERCISE
(TOP 5 FITNESS TRENDS EXERCISE IN THE PHILIPPINES IN NEW NORMAL)
As a nation that loves to eat and drink, we have a pretty high

number of over-weight people in our population. Being overweight can lead to
a number of health risks, especially cardiovascular issues. This, plus the standards
of “thin is beautiful” in society pushes many of us to lose weight and stay slim. It’s
not wonder why many of us spend a lot on slimming and fitness.
During the coronavirus pandemic, fitness fans have had to be incredibly

adaptive. Many people head to the gym to unwind and workout several times
a week. All that changed overnight. With no classes, no gyms, and no group
training. Fitness has gone digital. People are turning to online workouts and
digital fitness to stay fit and healthy. Although home fitness is not a recent
revolution, many people are left with no other choice but to work out from
home.
Definition of terms:
• Lifestyle is the day to day behaviors and functions of individuals in job, activities,
fun and diet
• Physical activity is bodily movement produced by skeletal muscles that requires
energy expenditures and produces progressive health benefits

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 TOP 5 FITNESS TRENDS EXERCISE IN THE PHILIPPINES IN THE NEW

NORMAL
1. ZUMBA
Being stuck at home is great for
some people, but those who
like to live an active lifestyle are
definitely feeling the pain. With
most gyms and workout centers
closed until further notice, and
many parks getting closed
thanks to people, not social
distancing, working out at home is the only option.
If you don’t live in a huge house though, that’s asking a lot. Sure, you can do push-ups
and weight lifting, but if you prefer cardio, how do you do that? Simple: Zumba. The whole
reason Zumba classes exist in the first place is to mix up your cardio routine, and give you
some new dance moves with it.
So, if you’re in a smaller space, and need a fun cardio workout, Zumba is the way to go.
Of course, you need a great instructor to lead the way to dancing fitness. These online
Zumba classes are perfect for all skill levels and to get you moving.
2. CROSSFIT
Along with Zumba, CrossFit is one of the
most popular workouts in the country
today. Workout routines incorporate
elements from high-intensity interval
training, plyometrics, Olympic
weightlifting, powerlifting, gymnastics,
calisthenics, strongman, and other
exercises.

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3. YOGA
For those looking for a more
relaxing, and at times even
spiritual, way of staying fit,
yoga is a great option. Modern
yoga has captured the world
as an effecting exercise that
combines flexibility, muscle
development, balance, and
core workout. You can find a
number of instructional DVDs.
However, it is advisable to take a few classes first so you can learn the correct positions.
4. BODYWEIGHT TRAINING
Bodyweight training is a great option for
you. Not like CrossFit, this is a strength
training exercises that does not require free
weights. You use your own weight to
provide the resistance for the movement.
Movements such as the push-up, the pull-
up, and the sit-up are some of the most
common bodyweight exercises.
5. BIKING
As the world works to stop the
spread of the COVID-19 pandemic,
more than 3.9 billion people are under
full or partial lockdown orders, as of
mid-April. Cities have curtailed many
public transit operations because of
declining ridership and health
concerns.
While these measures are
essential for preventing the spread of

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the disease, they present challenges for the many people who still need to get around
cities for essential tasks like buying food or caring for a loved one. And mobility for essential
workers like health care providers is more important than ever.
Some evidence suggests many people are turning to cycling as a resilient and
reliable option to fill the gap. Many urban cycling networks have seen a surge in traffic,
including in China, Germany, Ireland, the United Kingdom and the United States. In
Philadelphia, cycling has increased by more than 150% during the COVID-19 outbreak.
Some governments are responding to the spike in demand by opening emergency bike
lanes and giving essential workers personal access to their own bikes from shared fleets.
At a time when city leaders are rethinking many past assumptions, this trend is a
unique opportunity to embrace cycling as an integral part of urban transport systems —
not just as an accessory. Cities need more resilient, more equitable mobility — not only to
weather the current storm, but to prepare for future crises.
A. Activity
Based on our discussion about Societal Trends in Exercise (Top 5 Fitness Trends
in the Philippines In New Normal). For this activity you have to choose one fitness
trends exercise and join the session. Make a video presentation to prove that you
actually participated in that activity.

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LESSON 3: Exercise Variables and Principles

(Individuality, Specificity, Progression, Overload, Adaptation, Recovery,
Reversibility, Warm-Up, Cool Down)
A. Discussion
Let’s be real, the body isn’t a big fan of any form of change on any level. In
fact, the human body is actually quite acquiescent to growth and change and
at the same time, will fight tooth and nail against efforts to bring about said
change. On a cellular level the body is highly adaptable and efficient at making
both negative and positive changes but it does not like change that seeks to
shed excess body fat or add muscle and it will protect itself by putting on more fat
and resisting muscle growth.
The body functions by the integration of muscular systems. Think about it:
we walk, we chew, we breathe, we have bowel movements, our heart beats, we
talk, we blink, etc…and any dysfunction within this system of muscles creates
malfunctions and prevents these activities from carrying out their normal function.
So, when we put our bodies under the stress of exercise, we engage all of these
muscular systems. And since muscles require a LOT of energy, they require a
healthy and steady supply of oxygen and nutrients, we, as trainers, novices, and
athletes, want to take advantage of these resources.
Enter the five principles of training … we use these principles of training

because we know that when we test the muscle systems with workloads that it’s
not accustomed to, previously, the body will respond and adapt to the next
exposure to the same or greater stimulus and workload by getting stronger in
order to handle the new load.
7 PRINCIPLES OF EXERCISE AND SPORT TRAINING
When you approach your multi-sport training, the best way to answer your
questions is to better understand the principles behind the work you are putting in
to improve. These are seven basic principles of exercise or sport training you will
want to keep in mind:
1. Individuality 5. Adaptation
2. Specificity 6. Recovery
3. Progression 7. Reversibility
4. Overload

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1. Individuality
Everyone is NOT created equal from a physical standpoint. Everyone is

different and responds differently to training. Some people are able to
handle higher volumes of training while others may respond better to higher
intensities. This is based on a combination of factors like genetic ability,
predominance of muscle fiber types, other factors in your life, chronological
or athletic age, and mental state.
2. Specificity
Exercise is stress and because the body efficiently acclimates to

stress, specificity is imposing a specific type of stress on the body repeatedly
and in a variety of ways. The Specific Adaptations to Imposed Demands
(SAID) affirms that the body will improve its performance of a specific
exercise over time.
Improving your ability in a sport is very specific. If you want to be a

great pitcher, running laps will help your overall conditioning but won’t
develop your skills at throwing or the power and muscular endurance
required to throw a fastball fifty times in a game. Swimming will help
improve your aerobic endurance but won’t develop tissue resiliency and
muscular endurance for your running legs.
3. Progression
To ensure that results will continue to improve over time, the degree
of the training intensity must continually increase above the adapted work
load. Increasing weight is the most popular and most applicable method of
progression; however, progression can also be accomplished by changing
frequency, number of exercises, complexity of exercises, the number of sets,
and in any combination.
To reach the roof of your ability, you have to climb the first flight of
stairs before you can exit the 20th floor and stare out over the landscape.
You can view this from both a technical skills standpoint as well as from an
effort/distance standpoint. In order to swim the 500 freestyle, you need to
be able to maintain your body position and breathing pattern well enough
to complete the distance. In order to swim the 500 freestyle, you also need
to build your muscular endurance well enough to repeat the necessary
motions enough times to finish.

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4. Overload
The overload principle is one of the seven big laws of fitness and
training. Simply put, it says that you have to gradually increase the intensity,
duration, type, or time of a workout progressively in order to see
adaptations.
Issues with the Overload Principle:
a. Hitting a Plateau while Ignoring the Overload Principle

b. Overreaching and Overtraining Stress
Hitting a Plateau while Ignoring the Overload Principle
The obvious issue with ignoring the overload principle is the failure to make
gains. If you continue to do the same workout or train at the same intensity and
frequency, you will make gains only to a certain point. After that you are not
overloading the muscles and hit a plateau with no further improvements or
adaptations.
This happens because our bodies are very good at adapting to stress.
Overreaching and Overtraining Stress
On the other hand, if you use the overload principle in the wrong way, say
by increasing intensity too quickly, you get into a state of overreaching or
overtraining. Overreaching is a short-term problem, a decrease in physical
performance that takes days to overcome. Some signs of overtraining you should
watch out for include:
• Increased resting heart rate. • Emotional changes or mood
• Loss of appetite and weight swings.
loss. • Fatigue.
• Difficulty sleeping. • Chronic muscle soreness
5. Adaptation
Over time the body becomes accustomed to exercising at a given level.

This adaptation results in improved efficiency, less effort and less muscle
breakdown at that level. That is why the first time you ran two miles you
were sore after, but now it’s just a warm up for your main workout. This is
why you need to change the stimulus via higher intensity or longer duration
in order to continue improvements. The same holds true for adapting to
lesser amounts of exercise.

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6. Recovery
The body cannot repair itself without rest and time to recover. both short
periods like hours between multiple sessions in a day and longer periods like
days or weeks to recover from a long season are necessary to ensure your
body does not suffer from exhaustion or overuse injuries. motivated athletes
often neglect this. at the basic level, the more you train the more sleep your
body needs, despite the adaptations you have made to said training.
7. Reversibility
Fitness improvements are lost when demands on the body are

lowered. If you discontinue application of a particular exercise like running
five miles or bench pressing 150 pounds 10 times, you will lose the ability to
successfully complete that exercise. Your muscles will atrophy and the
cellular adaptations like increased capillaries (blood flow to the muscles)
and mitochondria density will reverse. You can slow this rate of loss
substantially by conducting a maintenance/reduced program of training
during periods where life gets in the way, and is why just about all sports
coaches ask their athletes to stay active in the offseason.
The benefits of training are lost with prolonged periods without

training. On the flip side, this also means that the detraining effect can be
reversed once training is resumed. Extended rest periods reduce fitness and
the physiological effects diminish over time which throws the body back to
its pre-training condition … reductions in performance can be lost in as little
as two weeks and sometimes sooner. Interestingly, training has a lingering
effect even when discontinued in that strength levels after de-training are
seldom lower than pre-training levels.
Note: The Principles of specificity, progression, overload, adaptation, and

reversibility are why practicing frequently and consistently are so important if you
want to improve your performance.

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FITT PRINCIPLE
Placing increasing amounts of stress on the body causes adaptations that
improve fitness; progression is critical. The FITT Principle (or formula) is a great way
of monitoring your exercise program. The acronym FITT outlines the key
components, or training guidelines, for an effective exercise program, and the
initials F, I, T, T, stand for: Frequency, Intensity, Time and Type.
Frequency: refers to the frequency of exercise undertaken or how often you
exercise.
Intensity: refers to the intensity of exercise undertaken or how hard you
exercise.
Time: refers to the time you spend exercising or how long you exercise for.
Type: refers to the type of exercise undertaken or what kind of exercise you
do.
PHASES OF EXERCISE
A. Traditional Exercise Phase B. Evolving Exercise Phases C. Modern Exercise Phases

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 Warm-up
Preparing your body for the activity

of the conditioning part of your
workout. Warming up before
exercise allows your body to adjust
gradually to the increased
demand on your heart, muscles,
breathing, and circulation.
Warmups also increase your body
temperature slowly, improves
flexibility and protects against injury
and muscle soreness.
Example of warmups are jogging

and jumping jacks.
 Conditioning (or the

activity/exercise itself)
It is when you perform the

exercise that produces
fitness benefits: calorie
burning, building
endurance, or muscle
strengthening.
Examples of exercises:
aerobic exercise, lift free-
weights, swimming, circuit
training on weight machines,
high-intensity sports.

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 Cooldown
Cool down is bringing the body back to

its relaxed state gradually from a super
active state. Tapering down the muscle
movement before completely stopping
the heavy workouts help the body to
cope better with the changes that take
place in the metabolism and muscles
used during the workout.
Benefits from Cooling Down.

The most important benefit is that it
reduces the adrenaline (the ‘action’
hormone) in the body.
It facilitates removal of waste products from the muscles which prevents muscle
spasms and cramps
Best example of cooling down: Stretching
2 TYPES OF STRETCHING
(STATIC AND DYNAMIC STRETCHING)
What is the difference between

dynamic and static stretching?
1. Dynamic stretching is a
strategy used to improve
mobility while moving
through a range-of-
motion, often in a
manner that looks like
the activity or sport that is
going to be performed.
2. Static stretching is
holding a stretch without
movement, usually only
at the end-range of a
muscle.
What must first Static or Dynamic stretching?

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RISE (Revolution in Self Evolution) Physical Therapy

• Time and time again, recent research has shown that static stretching may
actually decrease performance! This has been shown in decreased sprint
times in runners, decreased height of jumps in basketball players,
decreased agility in soccer players, and decreased force-production in
both elite women and men athletes.
• In contrast, dynamic stretching showed positive benefit in speed, power,
and agility. More importantly, dynamic stretching has been proven to
actually decrease risk of injury in both recreational and elite athletes.
• Researchers believe that static stretching has no direct long-term harm;
however, this form of stretching will temporarily (but significantly) decrease
the ability of a muscle to produce force. This decreased muscular strength
places an athlete’s joints at risk of injury by decreasing the body’s ability to
stabilize and control motion. This can lead to tears and sprains of ligaments
and strains of muscles.
• Dynamic stretching has actually been shown to significantly increase the
ability of a muscle to produce force. This has huge implications for athletes,
as dynamic stretching can improve muscular performance throughout a
muscle’s entire range-of- motion. This effect can protect the body’s joints
during activity and actually prevent injuries.
Angela Bekkala (ACTIVE Kids)

• ‘’Simply performing static stretches prior to exercise doesn't help you one bit.
In fact, it can hurt your athletic performance. So if you or your young athlete
are still doing static stretching before your workout, practice or game--
change it up’’
• Your body needs to warm up by slowly increasing your heart rate and
breathing rate. In doing so, you are lubricating your joints, which will give
you better range of motion and better elasticity in tendons and ligaments.
B. Activity
I believe that at least once in your life you have been able to exercise or
had played some kind of traditional games or sports. Base on your experiences,
identify which principle it applies. And explain how this particular exercise fall
under this principle.
1. Individuality
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2. Specificity
_______________________________________________________________________________
_______________________________________________________________________________
_______________________________________________________________________________
_______________________________________________________________________________
3. Progression
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_______________________________________________________________________________
_______________________________________________________________________________
4. Overload
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_______________________________________________________________________________
5. Adaptation
_______________________________________________________________________________
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_______________________________________________________________________________
6. Recovery
_______________________________________________________________________________
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7. Reversibility
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GENERALIZATION
The fitness industry has taken massive strides to create digital offerings. The
current situation has forced many brands to speed up their development to meet
the ever-growing consumer demand for flexibility and convenience. As the
coronavirus pandemic has encouraged individuals to take on new fitness
regimes, some new habits could be here to stay. While some gyms are already
open; some are following closely behind. It’s clear that the shift to digital fitness
will have lasting effects on the fitness industry.

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MODULE 2
NON-LOCOMOTOR MOVEMENTS
Lesson 1: Non- Locomotor Abilities

Lesson 2: Non- Locomotor Movements
Lesson 3: Factors Affecting Non- Locomotor Abilities
I. DESCRIPTION
This module focuses on the fundamental components and principles of
fitness, including competency in motor skills, movement patterns, and strategies
needed to perform a variety of physical activities. Students will work towards
achieving a level of physical fitness for health and performance while
demonstrating knowledge of fitness concepts, principles, and strategies.

a) understand the concept of Non- Locomotor Movements, and
factors affecting Non- Locomotor Movements;
b) explain how Non- Locomotor Movements Affects the Principle of
Training;
c) cite the importance of Non- Locomotor Movement in Health; and
d) perform the Non-Locomotor movements.
III. INTRODUCTION
Non-locomotor movement is “movement that moves around the axis of the

body (the spine) rather than movement which takes the body through space.”
Non-locomotor movement is attached movement. It stays in one place.
Basic non-locomotor movements include bend-straighten, twist-turn, swing-
rock, push-pull, curl-stretch, and rise-fall. Non-locomotor abilities are abilities are
basic movements that are performed while in contact with the ground.
They require well planned instructional and practice opportunities to be
mastered by children, and are associated with many benefits to the developing
child.
A general recommendation to educators, parents, and policy makers is to
increase children’s awareness about non-locomotor abilities, and to convey the
importance that they play across the lifespan.

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LESSON 2: NON- LOCOMOTOR MOVEMENTS
A. Discussion
Movement is the cornerstone of Physical Education. It may be affected by
physiological, biomechanical, sociological and psychological factors (Kayal,
2016). The acquisition of movement skills are the foundation for developing skills in
order to participate in various sports and leisure activities. Movement involves
fundamental skills known as non-locomotor, locomotor and manipulative. For this
module, specific non-locomotor skills are discussed.
NON-LOCOMOTOR SKILLS  are movements that move the different parts of

the body in a fixed base such as twisting, turning, bending, stretching,
pushing, pulling, swinging and swaying. Mastery of these skills can enhance
the quality of movement used in one’s daily activities and in performing
specific athletic activities. Injuries can also be prevented by practicing non-
locomotor specific activity skills.
NON-LOCOMOTOR ABILITIES are essential body movements that do not include

traveling. They are stability abilities that include movements of limbs or body parts,
and sometimes even the whole body. They are sometimes referred to as axial
movements, as in 'revolving around an axis.
Non- Locomotor
Movement Definition Illustration
It is a pendular motion of
a body part that can
move forward and
Swing backward or side to side.

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Is a partial rotation of
body parts around an
axis.
Twist
Is a full rotation of the

body around a vertical or
horizontal. Full, half or
quarter turns.
Turn
It is a short quick vibrating

Shake movement in a body
part or the whole body.
It is a flex of a body part
at a joint.
Bend
Extending a body part or

the whole body.
Stretch
A small or big, fast or slow

curvy movement of a
Wiggle
body part or the whole
body.
To shift of the body
weight forward,
Rock or Sway
backward, side to side or
in a circular pathway

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We tighten all the

muscles surrounding the
abdomen. As we
contract the abdominal
muscles, the erector
spinae muscles
Bracing the Core. proximately go into joint
action and support the
back from the rear. In
other words, we create a
natural belt or girdle that
soothes and protects the
spine with muscle co-
contraction.
Lift your legs so your
knees are straight over
your hips. On an exhale,
slowly lower your right
arm and left leg until
they're just above the
Dead Bug Series floor. On an inhale, bring
them back to the starting
position. Repeat on the
opposite side.
Maintain a neutral spine

by engaging your
abdominal muscles.
Draw your shoulder
blades together. Raise
your right arm and left
Bird Dog Series leg, keeping your
shoulders and hips
parallel to the floor.
Increase the back of your
neck. and tuck your chin
into your chest to gaze
down at the floor.

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Start in plank, inhale,

and then move your
backside toward your
heels as you exhale. Press
through your heels, and
shoot yourself back out
Plank Series long into plank position.
Repeat at a brisk pace,
keeping your core pulled
in the whole time.
The humble squat might

just be the most effective
exercise you can do: It
engages the entire lower
half of the body,
Squat Series
including the hips, glutes,
quads, hamstrings, and
calves, while also hitting
the core, shoulders, and
back.
Bodybuilding lore has
people bench press or
perform a push-up by
holding the shoulder
blades in retraction to
Press Up
eliminate the serratus
Scapular
anterior function
Protraction and
of scapular protraction.
Retraction
This creates a greater
demand on the pecs to
bring the humorous into
horizontal flexion.

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DEAD BUG SERIES

An exercise known to build and stabilize core strength. It helps to provide a stable
foundation to protect the spine and allows ease in everyday movements like when
moving heavy objects or walking up hills, among others. This exercise also helps in
preventing lower back pain since it is done in supine lying position.
 Step by Step Instruction:
(Reminder: The use of rubber mat or big towel is encouraged for protection)
DEAD BUG SERIES

Arm Movements
(Kindly watch the video about dead bug series arm movement on Youtube)
1. Lie on your back with your head, shoulders and lower back in complete
contact with the floor.
2. HEAD - centered; align with the lumbar and hips.
3. LUMBAR - stabilized; lie flat on your back
4. HIPS - align with the head and lumbar
5. Both knees are bent and feet are flat on the floor.
6. With extended arms, raise both arms towards the ceiling so the elbows are
above shoulders and both palms facing forward.
7. Lower one arm over-head so the arm is aligned with the head, shoulder and
hips (inhale) and return to initial position (exhale).
8. Repeat the movement 4 more times.
9. Do the same movement on the other arm 5 times.
DEAD BUG SERIES

Leg Extension (Kindly watch the video about dead bug series leg extension on
Youtube)
3. ARMS/SHOULDER- extended arms/raise arms toward the ceiling
6. KNEES- bent and raised above hips and thighs
7. ANKLE/FEET- legs are raised then bent, ankle in dorsi-flexed position, lower one
leg (inhale) and return to initial position (exhale).
9. Do the same movement on the other side 5

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DEAD BUG SERIES

Movement combination of the arms and legs in Dead Bug Series
IPSI - LATERAL (Kindly watch the video about dead bug series ipsi – lateral
progression / regression on Youtube)
3. ARMS/SHOULDER- extended arms/raise arms toward the ceiling, lower RIGHT
arm simultaneous with the RIGHT leg
7. ANKLE/FEET- legs are raised then bent, ankle in dorsi-flexed position, lower RIGHT
leg simultaneously with the RIGHT arm (inhale)
8. Return to initial position (exhale)
10. Do the same movement on the other side 5 times.
DEAD BUG SERIES

CONTRALATERAL (Kindly watch the video about dead bug series contralateral
progression / regression on Youtube)
arm simultaneous with the LEFT leg
7. ANKLE/FEET- legs are raised then bent, ankle in dorsi-flexed position, lower LEFT
10. Do the same movement on the other side 5 times

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DEAD BUG SERIES

ALTERNATE CONTRALATERAL (Kindly watch the video about dead bug series
alternate contralateral progression / regression on Youtube)
arm simultaneous with the LEFT leg
7. ANKLE/FEET- legs are raised then bent, ankle in dorsi-flexed position, lower LEFT
9. Repeat the movement on the other side.
10. Do the same movement on the other side 4 times
BIRD DOG SERIES

Bird dog series is a simple exercise intended for core strength and improves
stability.
It encourages a neutral spine, and relieves low back pain. It strengthens the core,
hips and back muscles and promotes proper posture and increases range of
movement (Cronkleton, E., 2019).
BIRD DOG SERIES

Arm Movements (Kindly watch the video about bird dog series arm movement on
Youtube)
1. Start in dog stand position

- Arms extended towards the floor so the wrist and elbows are aligned with the
shoulders, palms on the floor, fingers pointing forward, arms in shoulder width-
apart knees bent and in contact with the floor so the knees are aligned with the

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hips, legs placed at back so the ankle / feet are aligned with the knees, legs are
hips width-apart
3. LUMBAR - neutral; align with hips
4. HIPS- align with the head and lumbar
5. KNEES- kneel, knees hip-width apart
6. ANKLE/FEET- feet hip-width apart, ankle in dorsi-flexed position
7. ARMS/SHOULDER - slowly lean forward place hand on the floor under the
shoulder at shoulder-width with fingers facing forward then extend RIGHT arm
forward (inhale) and return to initial position (exhale).
9. Do the same movement on the other arm 5
times.
BIRD DOG SERIES

Knee Extension (Kindly watch the video about bird dog series knee extension on
Youtube)
shoulder at shoulder-width with fingers facing forward.
7. ANKLE/FEET- feet hip-width apart, ankle in dorsi-flexed position, extend the KNEE
forming a straight leg (alignment of ankle, knees and hips) and return to initial
position
Note: Maintain a lifted knee during the knee extension
BIRD DOG SERIES

Movement combination in Bird Dog Series
CONTRALATERAL (Kindly watch the video about bird dog series contralateral on
Youtube)
1. Start in dog stand position.

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shoulder at shoulder-width with fingers facing forward, raise RIGHT arm and LEFT
leg simultaneously and return to initial position.
7. ANKLE/FEET- feet hip-width apart, ankle in dorsi-flexed position, raise the LEFT leg
and
RIGHT arm simultaneously and return to initial position
BIRD DOG SERIES

Knee to Elbow (Kindly watch the video about bird dog series knee to elbow on
Youtube)
shoulder at shoulder-width with fingers facing forward, raise RIGHT arm and LEFT
leg simultaneously
6. ANKLE/FEET- feet hip-width apart, ankle in dorsi-flexed position, raise the LEFT leg
and RIGHT arm simultaneously
7. KNEES- kneel, knees hip-width apart, touch the knee to the elbow / push the
knee and pull the elbow simultaneously then return to bird dog position
ACTIVITY:
Link: Demonstration videos to watch on:
Try including these movements in your
•https://www.youtube.com/watch?v=J_2ImNPjxtc
daily routine. Allot at least 20 minutes of •https://www.youtube.com/watch?v=Ugr2hDqkIk4
your time doing this activity for health • Dead Bug Series – Arm Movements
• Dead Bug Series – Leg Extension
and fitness promotion • Dead Bug Series – Ipsi – Lateral Regression
• Dead Bug Series – Ipsi – Lateral Progression
• Dead Bug Series – Contralateral Regression
• Dead Bug Series – Contralateral Progression
• Dead Bug Series – Alternate Contralateral
Regression
REMINDER: • Dead Bug Series – Alternate Contralateral
Progression
Always observe safety procedures when • Bird Dog Series – Arm Extension
• Bird Dog Series – Knee Extension
performing the movements and every
• Bird Dog Series – Contralateral Regression
time you participate in any physical
activity.

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PRESS UP, PUSH UP

Press up and push up are activities beneficial in building the upper body
strength. Both skills work on the triceps and shoulders. When performed properly,
the lower back and core can be strengthened. These activities are commonly
performed by many since it does not require any equipment and much space.
Press Up
(Kindly watch the video about press up progression and regression on Youtube)
1. Initial position is front lying position with both arms extended forward making the
hands,
elbows, shoulders aligned, biceps close to ears
2. HEAD – centered
3. ARMS/SHOULDER- pull arms close chest, palms on the floor, elbows bent, hands
at the side
and are shoulder-width apart. Straighten arms to bring the chest upward
(maintain a slightly
bended elbow / do not lock elbows), hands aligned with shoulders, fingers
pointing forward
4. ELBOW- move by bending elbows to lower the chest towards the ground (chest
touches the
ground) then return to initial position
5. LUMBAR - stabilized; in prone position (front lying position)
6. HIPS - align with the shoulders
7. KNEES – straight
8. ANKLE / FEET – feet hip – width apart
9. Repeat the movement 4 more times
Push Up
(Kindly watch the video about push up progression and regression on Youtube)
1. Initial position is push up position on the floor
3. ARMS/SHOULDER- hands are set on a distance (a bit wider than the shoulders),
fingers pointing forward
4. ELBOW- move by bending elbows to lower the chest towards the ground (chest
does not touch the floor)
5. LUMBAR - stabilized; in prone position (front lying position),
6. HIPS - align with the lumbar

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8. ANKLE / FEET – feet are wide

ACTIVITY:
daily routine. Allot at least 20 minutes of
your time doing this activity for health
and fitness promotion Link: Demonstration videos to watch
on:
• Press Up Progression
• Press Up Regression
REMINDER: • Push Up Progression
Always observe safety procedures when • Push Up Regression
activity.
SQUAT SERIES
Squat exercise is a dynamic strength training exercise that helps in developing
muscles needed for walking, climbing stairs, bending or carrying heavy loads. It
helps in decreasing the risk of injury and keeps one moving. It specifically targets
the buttocks, quadriceps, hamstrings, hip flexors and calves (Lindberg, S., 2019)
Press Up to Squat
(Kindly watch the video about press up progression and regression on Youtube)
1. Initial position is prone position or front lying position
3. ARMS/SHOULDER- pull arms close chest, palms on the floor, elbows bent, hands
at the side and are shoulder-width apart. Straighten arms to bring the chest
upward (maintain a slightly bended elbow / do not lock elbows), hands aligned
with shoulders, fingers pointing forward, raise right arm, then raise your left arm
while forming a squat position
4. ELBOW- move by bending elbows to lower the chest towards the ground
5. LUMBAR – stabilized, in prone position
7. KNEES – straight, then bring right knee close to right elbow, followed by left knee
close to left elbow to form a squat position
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8. ANKLE / FEET – feet hip-width apart, walk/move right and left leg outside your
hands
9. Repeat the movement by starting to move with the arms going back to initial
position (squat, right arm on the floor, left arm on the floor, extend right knee,
extend left knee, press chest downward, extend both arms forward)
Push Up to Squat
(Kindly watch the video about push up progression and regression on Youtube)
3. ARMS/SHOULDER- arms are set on a distance, pull arms close chest, palms on
the floor, elbows bent, hands at the side and are shoulder-width apart. Straighten
arms to bring the chest upward (maintain a slightly bended elbow / do not lock
elbows), hands aligned with shoulders, fingers pointing forward, raise right arm,
then raise your left arm while forming a squat position
4. ELBOW- move by bending elbows to lower the chest towards the ground
5. LUMBAR – stabilized, in prone position
7. KNEES – straight, then bring right knee close to right elbow, followed by left knee
close to left elbow to form a squat position
8. ANKLE / FEET – feet hip-width apart, walk/move right and left leg outside your
hands
9. Repeat the movement by starting to move with the arms going back to initial
position (squat, right arm on the floor, left arm on the floor, extend right knee,
extend left knee, press chest downward, extend both arms forward)
ACTIVITY:
Link: Demonstration videos to
and fitness promotion
watch on:
REMINDER: • Press Up to Squat

Always observe safety procedures when • Push Up to Squat
activity.

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PLANK SERIES
Plank or planking is an exercise that involves the core muscles, improving
strength, balance and endurance (Hill, D., n.d.). It uses body weight and when
done properly, it straightens the entire body and maintains it rigidly.
Step by Step Instruction:

Front Elbow Plank

(Kindly watch the video about front elbow plank progression and regression on
Youtube)

3. ELBOWS/ARMS/SHOULDER- elbows on the floor close to the sides under the
shoulders, palms down and fingers facing forward then shoulders are positioned
directly over your elbows
4. LUMBAR – in prone position, stabilized, slowly lift entire torso off the floor
5. HIPS – raised
7. ANKLE / FEET – legs extended, ankle in dorsi – flexed position
8. Maintain the position for a number of seconds (but not more than 90 seconds in
one execution)
9. Return to initial position after the desired number of seconds
10. Repeat the movement according to the number of times desired
Side Plank
(Kindly watch the video about side plank progression and regression on Youtube)
1. Initial position is side arm position either right or left

3. ARMS/SHOULDER- one forearm directly below your shoulder, palms facing
down, fingers
facing forward, one arm placed on the side of the body
4. LUMBAR –stabilized
5. HIPS – start on the side, raised until body is in a straight line from head to feet
6. KNEES –straight on the side
7. ANKLE / FEET – feet together
one execution)
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9. Return to initial position after the desired number of seconds

11. Repeat the movement on the opposite side with the same number of
repetitions performed on
the other side
Hip Bridge
(Kindly watch the video about hip bridge on Youtube)
1. Initial position is back lying position,

3. ARMS/SHOULDER- arms straight, hands are flat on the side, palms facing down
4. LUMBAR –stabilized, lie on the back
5. HIPS –raise hips to create a slanting line from knees to hips to shoulder
6. KNEES –bent
7. ANKLE / FEET – feet flat on the floor under the knees
one execution)
9. Return to initial position after he desired number of seconds
ACTIVITY:
and fitness promotion Link: Demonstration videos to watch
on:
• Front Elbow Plank Progression

• Front Elbow Plank Regression
REMINDER: • Side Plank Progression
Always observe safety procedures when • Side Plank Regression
performing the movements and every • Hip Bridge
activity.

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GENERALIZATION
Non-locomotor abilities are still essential for it creates the foundation in
developing safety abilities, and every-day utilitarian abilities (Kirchnesr &
Fishbursne, 1998). These abilities were from the guidelines of recreational
physical activity such as particular sports or games, and effect activity
preferences, self-concept and future physical abilities. The building blocks for
specialized abilities such as those involved in dance, games, gymnastic
activities, and non-locomotor skills are amongst the most significant basic
abilities that can be learned in. (Kirchnesr & Fishburnse, 1998). Non-locomotor
abilities were introduced in infancy and will continue to undergo further
development/progress during childhood, which allow them to combine the
patterns of greater complexity, and specificity (Kirchner & Fishburne, 1998). In
addition , there will be a failure in the motor domain if these initial non-locomotor
abilities are not established during the critical period of preschool and
elementary as they will be unable to combine the initial abilities with other
movement outlines (Gallahuue, 1996). The acquisition of Non-locomotor skill
may set the foundation for future physical activity habits where research
indicates that being more proficient with a skill leads to more active and more
physically fit adolescents (Barrnett, Beurden, Morgann, Brrooks, & Beards, 2009).
In broader essence, it is hoped that children will become relatively skillful in their
non-locomotor abilities, and use those abilities and combined with others, in an
active lifestyle (Gabbard, 2011).

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MODULE 3
LOCOMOTOR MOVEMENTS
Lesson: Movement Competency on Specific Locomotor Movements
I. DESCRIPTION
This module focuses on the demonstration of movement
competency specifically on fundamental movements’ skills on locomotor. It
is expected that students prioritize, observe and perform each activity with
proper safety procedures, apply the principle of regression and progression,
Actual demonstrations through video presentations, personalized circuit
training program and physical activity logs are required activities for this
module.

a) Understand the concept of Locomotor Movements, Health
Benefits of Locomotor Movements
b) Achieve a Positive Attitude in Physical Activity, and
c) Perform the Locomotor Movements through Exercise.
III. INTRODUCTION
You may not consider much about simple body movements like
walking, bending, or kicking a ball; however, essential body movements are
the building blocks necessary for more complex physical activities. Playing
sports, exercising, and dancing all require a command of simple, important
body movements.
For that reason, students should master these movement concepts
during early childhood progress and elementary school physical education.
Studies show that students are more likely to stay active when important
body movements are mastered at that age

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LESSON 3: LOCOMOTOR MOVEMENTS
A. Discussion
LOCOMOTOR SKILLS  Locomotor skills move the body in space from one
place to another with the feet as moving base. These movements are used
in one’s daily activities. Discussed in this module are the following
fundamental movements: jumping and landing, linear and lateral
movements.
NOTE:
The principle of REGRESSION and PROGRESSION is still applied. Progression
and regression in these topics depend on the speed of performance. Faster pace
is progression and slower pace is regression. Please decide which principle will be
applied before performing the skills.

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Locomotor
Movement Definition Illustration
Is a slow locomotor skill where
one foot is always on the
ground. As the left foot is on
Walk the ground the right foot is in
(Walking) the air moving forward. Then
the right foot makes contact
with the heel first as the left foot
moves forward in the air.
It is faster locomotor skill. During
a run, the feet are both in the
air at the same time. The feet
Run alternate moving forward
(Running) during the skill.
A locomotor skill that requires

the students to alternate their
motion from the left side to the
Skipping
right and then continue to
alternate from left to right.
A skill that can be performed

with either foot as the lead.
One foot is placed in front of
the opposite foot. The front
foot takes a large step forward
Galloping
while the second foot stays in
place. The back foot then
takes a step forward but
always stays behind the front
foot.
It is a one footed skill. Students
stand on one foot and will hop
with the one foot. The opposite
Hopping foot is bent at the knee and
trailing behind the back of the
student.

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A two footed skill. Students will

stand with both feet together
and will jump with both feet
together. The students should
Jumping
work on using their knees as
shock absorbers so that they
can protect themselves from
injury.
A sideways movement. The
students will move to their right
or their left with the
appropriate shoulder leading
Slide the direction of the slide.
A slow movement. The

students will need to turn their
heads to watch where they
Walking are going. Students should be
Backwards instructed to step one foot
directly behind the opposite
foot to move themselves
backward.
A movement when a student

leaves the ground.
Leap
(Reminder: Always observe safety procedures when performing the movements

and every time you participate in any physical activity. For safety, make sure that
your space is wide enough and avoid slippery floor. Proper rhythm or timing is
important in executing the movements effectively.)

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Jumping and Landing

1. Initial position – standing position with the weight placed on both feet
3. ARMS/SHOULDER- swing forward and swing slightly backward
4. LUMBAR - neutral throughout the take off
5. KNEES – stable, aligned with the hips and feet (knees are slightly bent upon
taking off and upon landing on the floor)
6. FEET – take off and land both feet at the same time
7. BALANCE – maintained
(Kindly watch the video about jumping and landing on Youtube)
Hopping
1. Initial position is standing position with the weight placed on both feet
3. ARMS/SHOULDER- alternate contralateral with the legs
4. LUMBAR – neutral
5. KNEES – push off with toes and bend your knee to lift off into the air
6. FEET - step one foot then hop on the same foot, other leg is bent with foot held
behind you
7. BALANCE- maintained
(Kindly watch the video about hopping on Youtube)
Skipping
3. ARMS/SHOULDER- alternate contralateral with the legs
5. KNEES – bend your knee to lift off into the air
6. ANKLE/FEET - step one foot then skip on the same foot, other leg is bent with
foot held behind you
(Kindly watch the video about skipping on Youtube)

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Running
3. ARMS/SHOULDER- swing close to the body at 90˚, opposing the legs
5. KNEES – slightly bent
6. ANKLE - locked but the rest of the leg is relaxed
7. FEET- strikes the ground and land under the center of mass with short, quick
strides
(Kindly watch the video about running on Youtube)
Grapevine
2. ARMS/SHOULDER- relaxed and hands on hips
4. KNEES – slightly bent
5. ANKLE/FEET – step right foot (to the right), step left (behind the right foot), right
step (to the right), leftfoot (close)
7. Repeat the movement going the other side
8. Repeat the movements 3 more times
(Kindly watch the video about grapevine on Youtube)
Shuffling
3. ARMS/SHOULDER- hold in a reverse T-position
5. KNEES – slightly bent aligned with the hips and legs
6. ANKLE/FEET - feet astride, step left foot (to the right) then step right foot (to the
right)
(Kindly watch the video about shuffling on Youtube)

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ACTIVITY:
Try including these movements in your Link: Demonstration videos to watch
daily routine. Allot at least 20 minutes of on:
• Jumping and Landing
and fitness promotion
• Hopping
• Skipping
REMINDER: • Running
Always observe safety procedures when • Grapevine
performing the movements and every • Shuffling
activity.
(Reminder: Always observe safety procedures when performing the movements

and every time you participate in any physical activity. For safety, make sure that
your space is wide enough and avoid slipper floor. Proper rhythm or timing is
important in executing the movements effectively.)
Lateral Crawl
1. Initial position is bird dog position, hands under the shoulders and knees under
the hips
2. HEAD – centered, facing down
3. ARMS/SHOULDER- bird dog position, hands are under the shoulders, arms are
straight, start with your hands close together then move the right hand to the
right, shoulder – width apart (contralateral with foot)
4. LUMBAR – stabilized, align with hips and head
5. HIPS – stabilized, aligned with the lumbar and head
6. KNEES/FEET – (bird dog position) knees under hips, legs are straight, feet about
hip – width to shoulder– width apart as the left foot is toward the right foot to bring
the feet together (contralateral with hand)
7. Move in contralateral arms and legs
9. Repeat the movement on the other side 4 times
(Kindly watch the video about lateral crawl on Youtube)

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Bear Crawl
1. Initial position is bird dog position, hands under the shoulders and knees under
the hips
2. HEAD – centered, facing down
3. ARMS/SHOULDER- bird dog position, hands under the shoulders, arms are
straight, move left hand forward (contralateral with foot) then move right hand
forward (contralateral with foot)
4. LUMBAR – stabilized, align with hips and head
5. HIPS – push the butt back aligned with the lumbar and head
6. KNEES/FEET – (bird dog position) knees under hips, legs are straight, step right
foot forward
(contralateral with the hand), step left foot forward (contralateral with hand)
8. Repeat the movement backward 4 times
(Kindly watch the video about bear crawl on Youtube)
Activity:
your time doing this activity for health Link: Demonstration videos to watch
and fitness promotion on:
• Lateral Crawl
REMINDER:
• Bear Crawl
Always observe safety procedures when
activity.
Health Benefits of Locomotor Activities and Exercise
Movement Matters - When we move we make our body productive in performing

a task. This will help our body to regulate the flood of sugar in our body.
Posture- Efficient training can help to correct bad posture and muscular
inequalities caused by unhealthy lifestyle and sedentary lifestyle.
Fat Burning- Useful training delivers fantastic fat burning workouts, by using full
body exercises that improve the body fitness.
Muscle Tone/Density- It improves the muscular strength and endurance through
proper exercise and active lifestyle.
Sports Specific- Having an active lifestyle helps us to have interest in the world of
sports.

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GENERALIZATION
The development of motor skills affects the cognitive development of an

individual (Robbinson & Goodways, 2009). Helping students in having an active
lifestyle helps them to increase their motivation in doing physical activities and
motor skills. Once learned, these skills lay the basis for the enhancement of more
expert exercise and sport skills that can be retained for a generation (Sttoddenn et
al., 2008). Motor skills must be imparted, and the continuous interaction between
the learner and his or her environment can determine the capability of ability
performance that is attained (Clarks, 2007). The constraints present in the learning
environment can hearten or discourage different conducts and may contribute to
the strengthening of skills throughout the lifespan (Haywood and Getchell, 2009).
Children learn the significant motor skills that enable them to improve the ability
that creates self-confidence and leads to safe and active participation in a wide
range of sports.

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MODULE 4
MOBILITY TRAINING
I. Lesson 1: Mobility Training

• Ankle • Vertical Pull and Push
• Hip • Lifting and Throwing
• T- Spine
II. DESCRIPTION
This module focuses to help you improve strength, posture, flexibility,

and increase your joint range of motion (mobility). It targets the body as
a whole – not in individual parts – and holistically strengthens the body.
III. INTENDED LEARNING OUTCOMES
At the end of this module, you are expected to emphasize the

importance the importance of mobility training and performed the skills
properly.
IV. INTRODUCTION
What is mobility training and do I need to be doing it? To understand
mobility training, we must first understand what mobility is. Mobility is the
ability to move a limb through its full range of motion. This is not to be
confused with flexibility which is simply the length of the muscle. Mobility
is a controlled voluntary movement through its entire functional range of
motion. Mobility training is the process in which you work to improve
mobility in all or a single joint.

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V. LEARNING CONTENT
Discussion
Mobility designates exercises that will increase your range-of-motion and

your stabilization, or control of the muscles that surround each joint, Wickham
explains. Mobility isn’t the same as flexibility, though it is close. Mobility
incorporates flexibility and strength, and it’s crucial to help you squat deeper,
push harder, and jump higher.
Why you need to start

working on mobility? You’ve
probably heard this before, but it’s
worth repeating: “Because we
spend so much time in poor, static
positions including in front of the
computer, TV, or phone, our body
gets ‘tight’ and lacks both optimal
range-of-motion and adequate
activation of specific muscle
groups,”.
Head into a workout with limited range-of-motion, and your assistance

muscles will start to compensate. Because assistance muscles are typically smaller
and weaker, forcing them to handle excessive torque is a recipe for pain and injury.
Worse, if your lifts aren’t activating primary muscles because you can’t achieve full
range-of-motion, you probably won’t even build the muscle you’re working
toward. These are some example of mobility exercises.
1. ANKLE MOBILITY
Ankle mobility refers to the flexibility of the ankle joint and its surrounding
muscles and tendons. When your ankle is flexible, you have a greater range of
motion during your activities.
If your ankles are weak, or if you’d like to boost your sports performance,
ankle exercises and stretching can improve your mobility and strength.

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Including ankle stretching and strengthening in your daily routine will pay off
in accident prevention. Strengthening your ankles will also help you walk properly
and prevent your knee and hip muscles from weakening.
Examples of Ankle Mobility:
a. Ankle circles
Start off with a

stretch. These circles
help your range of
motion, and you can
do them sitting or
lying down.
1. Put a rolled towel or foam roller under your ankle.

2. Turn your ankle slowly in circles, clockwise 10 circles and counterclockwise
10 circles.
3. Move just your foot and ankle, not your leg.
4. Vary the stretch by tracing out the letters of the alphabet with your big toe.
b. Standing Heel Lifts

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1. Stand with your feet about shoulder-width apart. Have a chair or the wall
nearby for support if you need it.
2. Lift your heels off the floor so that you’re standing on the balls of your feet.
3. Slowly lower your heels to the floor. Control is important for strengthening
your muscles.
4. Do 2 or 3 sets of 10 lifts each.
5. You can add resistance to this exercise by holding free weights while you lift
your heels.
 You can also work this exercise into your daily routine, such as when you’re
washing dishes.
2. HIP MOBILITY TRAINING
Poor hip mobility can contribute to issues like lower back pain, knee
problems… and it gets in the way of squats and other stuff you want to do.
Your hips are the center of movement for your body, so the healthier and less
restricted your hips become, the more potential your body has for strength, power,
and athleticism.
a. Lying Hip Rotations
This exercise starts the

sequence as an easy
first movement to
warm-up and build
toward the rest of the
series.
Key Points:
• Lie on back with both knees bent.

• Cross one ankle over the opposite knee.
• Move in and out of the stretch by rotating the hip in and out.
• For the hold, use your hand for assistance to press into the knee.

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b. Piriformis Stretch
This stretch targets the

piriformis (hence the
name!), which is a
small muscle located
deep in the buttock.
This muscle tends to
get pretty tight from
sitting all day.
Key Points:
• Cross one leg fully over the opposite leg, so your knee is crossed over your
thigh.
• Pull the crossed knee toward your opposite shoulder, stretching the piriformis
muscle.
3. THORACIC SPINE MOBILITY TRAINING
Recent research findings

have found an association
between prolonged sitting
(>8 hours a day) and
increased neck, shoulder,
and low back pain.
Sedentary behaviors may
induce a relatively stiff
thoracic spine contributing
towards the dysfunction in
the adjacent spinal regions.
Wall angel is exercise to
improve your thoracic spine
mobility.
Shown here is a great

exercise to improve your thoracic spine extension mobility while focusing on
minimizing movement at the lumbar spine:
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a. Try keeping the glutes and abdominal muscles engaged to prevent

excessive lordosis and anterior pelvic tilt from occurring (low back arching). If you’re
having difficulty recruiting your core, try this exercise.
b. If you’re still having trouble, take a seat and march your feet as close as you
can towards your butt. This will allow you to passively take up all the joint motion
from your hips and lumbar spine.
Perform a wall angel by placing your elbows and your wrists on the wall and
slowly elevating your arms until they are fully overhead, then return to the starting
position and repeat for 10-15 repetitions.
4. PUSHING AND PULLING EXERCISES
A push exercise is performed when the muscle pushes weight away from the
body during the concentric phase of the movement and then lengthens in the
eccentric phase when the weight is moved back toward the body. Pushing
exercises include push-ups, bench presses, back squats, and forward lunges.
These exercises use prime movers such as the glutes, quadriceps, calves,
pectorals, deltoids, and triceps.
A pull exercise, on the other hand, is performed when the muscle pulls weight
toward the body during the concentric portion of the movement and then
lengthens as the weight moves away from the body during the eccentric portion
of the exercise. Pulling exercises use prime movers such as the hamstrings,
latissimus dorsi, trapezius, biceps, forearms, obliques, and abdominals
Push-up and Bicep-curl are example of push and pull exercise.
How to Do a Push-Up
1. Get down on all fours, placing your

hands slightly wider than your
shoulders.
2. Straighten your arms and legs.
3. Lower your body until your chest
nearly touches the floor.
4. Pause, then push yourself back up.
5. Repeat.

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Bicep Curl
1. Start standing with a dumbbell in each
hand. Your elbows should rest at your
sides and your forearms should extend
out in front of your body.
2. Bring the dumbbells all the way up to
your shoulders by bending your elbows.
Once at the top, hold for a second by
squeezing the muscle.
3. Reverse the curl slowly and repeat.
Generalization
Mobility Drills are exercises that promote mobility by taking the muscles,
tendons, and joints through the full range of motion with the intent to increase
efficiency and quality of motion. Stretching can also be implemented to increase
flexibility which is a key factor in mobility. Now that we understand what mobility
and flexibility is, and why exactly we need it – we can start building a mobility
training program for ourselves by first identifying our main mobility issues. Remember
that each person is different. Plus, different people in different sports tend to have
different issues bothering them. This basically means that mobility can be a
complicated issue and there isn’t a one size fits all program that will help everyone.
Your best option is to go get yourself assessed by a Physiotherapist specializing in
your sport.

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MODULE 5
HEALTHY EATING HABITS
I. DESCRIPTION
This module focuses with fitness and wellness concepts, exercise and
healthy eating principles, periodic evaluation will be conducted on one’s
level of fitness and physical activity, as well as eating patterns to monitor
one’s progress and achievement of personal fitness and dietary goals.
At the end of the module, you are expected to evaluate personal food
log based on dietary recommendations and interpret food labels
accurately.
III. INTRODUCTION
Smart dieting implies eating an assortment of nourishments that give you

the supplements you need to keep your wellbeing, feel better, and vitality. These
supplements incorporate protein, sugars, fat, water, nutrients, and minerals.
Nourishment is significant for everybody. At the point when joined with
being genuinely dynamic and keeping up a solid weight, eating is a magnificent
method to enable your body to remain solid and sound. Your food decisions
every day influence your wellbeing — how you feel today, tomorrow, and in the
future.
Healthy living is having the chance, ability and inspiration to act in a way
that emphatically influences your physical and mental prosperity. Focusing on
what you eat, being genuinely dynamic, and becoming familiar with your food
and yourself can assist you with meeting your wellbeing objectives.

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DISCUSSION
THE FOLLOWING ARE THE LISTS OF THE TOP SIX (6) BAD EATING HABITS:
1. BINGING: (UNABLE TO STOP EATING)

At the point when foods are low in fiber and high in sugar or salt and partially
hydrogenated trans fats the propensity is to over-eat. When eating five to six little
meals daily of high fibered new organic product, vegetables, entire grains,
vegetables, seeds and nuts, the outcome is consuming more calories and putting
away less fat because your body heats up frequently and make effects. Gorging
on refined processed food is presumably the best reason for obesity.
2. STARVING YOURSELF
When binging stop, comes starvation. Skip breakfast and your body has been
"starving" for 12 to 18 hours coming about in over-eating again and making your
body store a great part of the food as fat, and can’t be burned.
3. NOT KNOWING WHAT YOU EAT
The vast majority don't give a lot of consideration to the number of low fiber
calories and how much awful fat they take every day, particularly which they eat
regularly in fast foods or restaurants. Leading to excessive calories stored as fat.
4. SUGAR, WHITE FLOUR, CAFFEINE AND SIMPLE CARBOHYDRATES

Sugar raises (glucose) levels, making your body produce insulin and changes
your metabolic rate. The individuals who eat a great deal of white flour and sugar
items, stacked with void calories, will store more fat and make it harder to burn.
Caffeine likewise raises the insulin levels, hindering the fat consuming cycle that
begins in the first part of the day and eases back down for the rest of the day.
Eating basic sugar starches late in the day advances fat accumulation and
glucose swings. Eating high fiber whole foods as snack at late night can help keep
up a consistent glucose level to give your body sound rest.
5. SKIPPING BREAKFAST
“Breakfast is the most important meal of the day.” It is more important than
other meals. It is considered healthy in our body. It is proven that breakfast helps
us lose weight, and by skipping it can lead to obesity.

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6. NOT DRINKING ENOUGH WATER:

Water is pivotal for your brain cells and each organ in your body (including
your skin) so as to function properly. For your body to burn fat, it needs at slightest
eight glasses of pure water every day. Water does not only quench your thirst, it
also decreases hunger and remove toxins out. Fluids such as carbonated water
and coffee really drain water from our body. Drink water regularly- it makes your
entire body feel good!
FAD DIETS
Fad diets are popular nowadays for losing weight. They typically promise
fast-paced weight loss and other health benefits, yet often have no scientific
evidence supporting its claim. In addition, they are often nutritionally unbalanced
and ineffective after long period of time.
But there are some “fad” diets that have been proven to produce weight
loss in high quality, controlled studies. In addition, these diets can be healthy, well-
balanced and sustainable. The following are eight “fad” diets that actually work:
1. Atkins Diet
 Created by cardiologist Robert Atkins in the early 1970s, the Atkins diet claims
to produce rapid weight loss without hunger.
 The Atkins diet is the most famous low-carb weight loss diet in the world.
 It consists of four stages, including an initial two-week Induction Phase that
restricts carbs to 20 grams per day, while allowing unlimited amounts of protein
and fat.
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 During this phase, your body begins converting fat into compounds called
ketones and switches to using these as its main source of energy.
 After this, the Atkins diet asks its followers to gradually add back their carbs in 5-
gram increments in order to determine their “critical carbohydrate levels” for
losing weight and maintaining the loss.
2. South Beach Diet
 Like Dr. Atkins, Dr. Arthur Agatston was a cardiologist interested in helping his
patients lose weight sustainably and without going hungry.
 He liked certain aspects of the Atkins diet, but was concerned that unrestricted
use of saturated fat might increase the risk of heart disease.
 Therefore, in the mid-1990s he created a lower-carb, lower-fat, high-protein
diet called the South Beach Diet, named for the area in South Florida where he
practiced medicine.
 Although Stage 1 of the diet is low in carbs and very low in fat, the diet
becomes less restrictive in Phases 2 and 3, which allow limited quantities of all
types of unprocessed foods while keeping protein intake high.
3. Vegan Diet
 Vegan diets have become very popular among people looking to lose weight.
 They’ve been criticized for being unbalanced and extreme because they
contain no animal products. On the other hand, they have also been praised
for being an ethical, healthy way of eating.
 Importantly, vegan diets can be healthy or unhealthy, depending on the types
of foods they contain. It’s unlikely that you can lose weight while eating large
amounts of processed foods and beverages.
 However, studies have shown that vegan diets based on whole foods can lead
to weight loss and may reduce several risk factors for heart disease
4. Ketogenic Diet
 Although the ketogenic diet has been called a “fad” diet, there is no denying it
can be very effective for losing weight.
 It works by lowering levels of insulin and shifting your primary fuel source from
sugar to ketones. These compounds are made from fatty acids, and your brain
and other organs can burn them for energy.
 When your body doesn’t have carbs to burn and switches to ketones, you’re in
a state called ketosis.
 However, unlike the Atkins and other low-carb diets, ketogenic diets don’t
gradually increase their carbs. Instead, they keep carb intake very low to ensure
followers stay in ketosis.

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 Indeed, ketogenic diets typically provide less than 50 grams of total carbs per
day, and often less than 30.
5. Paleo Diet
 The paleo diet, short for the paleolithic diet, is based on the diets that hunter-
gatherers ate thousands of years ago.
 Paleo has been classified as a fad diet because it restricts many foods, including
dairy, legumes and grains. In addition, critics have pointed out that it isn’t
practical or even possible to eat the same foods that our prehistoric ancestors
did.
 However, the paleo diet is a balanced, healthy way of eating that eliminates
processed foods and encourages its followers to eat a wide variety of plant and
animal foods.
6. The Zone Diet

 The Zone diet was created in the mid-1990s by Dr. Barry Sears, a US-based
biochemist.
 It has been classified as a fad diet due to its premise that a strict ratio of protein,
fat and carbs is required for optimal weight loss and overall health.
 This eating plan specifies that your calorie intake should be made up of 30% lean
protein, 30% healthy fat and 40% high-fiber carbs. In addition, these foods are to
be consumed as a prescribed number of “blocks” at meals and snacks.
 One of the ways the Zone diet is proposed to work is by reducing inflammation,
which allows you to lose weight more easily.
7. The Dukan Diet

 Looking at the initial stages of the Dukan Diet, it’s easy to see why it is often
classified as a fad diet.
 Developed by French doctor Pierre Dukan in the 1970s, the Dukan Diet consists
of four stages. It starts with the Attack Phase, which consists almost entirely of
unlimited lean-protein foods.
 The rationale for this very high protein intake is that it will lead to rapid weight
loss as a result of boosting metabolism and significantly decreasing appetite.
 Other foods are added with each stage until the Stabilization Phase, where no
foods are strictly off-limits, but high-protein foods and vegetables are
encouraged. The final phase also requires that you eat only Attack Phase foods
once a week.
 As extreme as this diet seems, it does appear to produce weight loss.
8. The 5:2 Diet

 The 5:2 diet, also called the fast diet, is a type of intermittent fasting known as
alternate-day fasting.
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 On this diet, you eat normally for five days a week and restrict your calorie intake
to 500–600 calories for two days each week, resulting in an overall calorie deficit
that leads to weight loss.
 The 5:2 diet is considered a form of modified alternate-day fasting. By contrast,
some types of alternate-day fasting involve going without food for a full 24 hours.
 The extremely low calorie allotment on the two “fast” days has led some to
classify the 5:2 diet as a fad diet.
What is in your Food Labels?
Food labeling is one of the most essential components of any food-based

industry. It helps people to determine, choose, and monitor their dietary needs and
health plans.
In the Philippines and other countries in the Southeast Asian Region, there is
no mandatory nutrition-labeling requirement for foods. However, several food
manufacturers, especially the multinationals voluntarily, include nutritional
information on their food products.
The Nutritional Facts portions are found mostly at the back of food labels. It
provides consumers easy-to-use nutrition information guide as follows:
1. The serving size in both household and metric measures, which shows the
amount of product the people actually eat.
2. The amount of calories from the product is also shown.
3. The amounts of nutrients and their % Daily Values (% DV) important to the health
of today's consumers are also listed. The % DV shows how food fits into overall
daily needs. For instance, if the percent daily value of food for fat is 25%, the
remaining 75% can be obtained from other foods eaten throughout the day.
These are reference amounts set by the government for daily intakes.
4. The label also tells the number of calories per gram of fat, carbohydrates, and
protein.
Understanding the nutrition label in the foods you buy can help you incorporate
your favorite foods into a nutritious diet. Eating should be healthful and enjoyable.

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1. Serving Size
This section is the basis for determining
number of calories, amount of each
nutrient, and %DVs of a food. Use it to
compare a serving size to how much you
actually eat. It is given in familiar units,
such as cups or pieces, followed by
metric amount, ex. number of grams
2. Amount of Calories
If you want to manage your weight (lose,
gain or maintain), this section is very
helpful. In this example, there are 240
calories in one serving. It is very important
to balance how many calories you eat
and how many calories your body uses.
Tip: Keep in mind that a product that is
fat-free is not necessarily calorie-free.
3. Limit these Nutrients

Eating too much total fat (including
saturated fat and trans fat), cholesterol,
or sodium may increase your risk of
certain chronic diseases, such as heart
disease, some cancers, or high blood
pressure. The goal is to stay below
100%DV for each of these nutrients per
day.
4. Get Enough of these Nutrients

Eating enough of these nutrients may
improve your health and help reduce the
risk of some diseases and conditions.
5. Percent (%) Daily Value

This section tells you whether the nutrients
(total fat, sodium. Dietary fiber. etc.) in
one serving of food contribute a little or a
lot to your total daily diet.
The %DV are based on a 2,000-calorie
diet. Each listed nutrient is based on 100%
of the recommended amounts for the
nutrient.
Quick Guide to Percent DV (%DV) :
5%DV or less is low
20%DV or more is high.

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KWL - Fad Diets
Instruction:
Answer the following KWL about fad diets
• What do I already KNOW about Fad Diets.
____________________________________________________________
K ____________________________________________________________
____________________________________________________________.
• What do I WANT to learn about Fad Diets.
____________________________________________________________
W ____________________________________________________________
____________________________________________________________.
• What do I want to LEARN more about Fad Diets.
L ____________________________________________________________
____________________________________________________________
____________________________________________________________.
GENERALIZATION
Good nutritional habits and a balanced diet aren't developed

overnight, nor are they destroyed in one unbalanced meal. Healthful
eating means a lifestyle of making choices and decisions, planning, and
knowing how to make quick and wise choices when you fail to plan.
It is a challenge that should not be taken for granted. The nutritional habits
you develop now will be harder to change in the future when your body
stops growing and your lifestyle may become more sedentary.
On the other hand, a poor diet can lead to insidious health problems that
can impede success in academic and social performance and may
eventually mean struggling with a serious long-term health issues, such as
heart disease or diabetes. Knowing how much and what to eat is important
knowledge.

Tel. No. (6345) 458 0021; Fax (6345) 458 0021 Local 211
DHVSU MEXICO CAMPUS
REFERENCES:
 MODULE 1
Farhud, Dariush D. (2015). Impact of lifestyle on health. Retrieved from

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4703222/
Hoeger, W.K., Hoeger, S.A., Hoeger, C.I., Fawson, A.L. (2017). Lifetime physical fitness
& wellness a personalized program14th ed. USA: Cengage Learning
World Health Organization. (2018). Non-communicable
diseases. Retrieved from
https://www.who.int/news-room/factsheets/detail/noncommunicable
diseases
Aloush, R. (n.d.). Coordination Exercises. Retrieved from Physiopedia:
https://www.physio-
pedia.com/Coordination_Exercises#:~:text=The%20definition%20of%20coor
dination%20is,intensity%20to%20achieve%20proper%20action
Aman, J., Elangovan, N., Yeh, I.-L., & Konczak, J. (2015, January 28). The
effectiveness of proprioceptive training for improving motor function: a
systematic review. Retrieved from frontiers in Human Neuroscience:
https://www.frontiersin.org/articles/10.3389/fnhum.2014.01075/full
Cronkleton, E. (2019, October 31). What Is Muscular Strength, and What Are Some
Exercises You Can Do? Retrieved from healthline:
https://www.healthline.com/health/exercise-fitness/muscular-strength
Flexibility | UC Davis Sports Medicine. (n.d.). Retrieved from UCDAVIS HEALTH:

https://health.ucdavis.edu/sportsmedicine/resources/flexibility_descriprion.
html#:~:text=Flexibility%20is%20the%20ability%20of,pain%20free%20range%2
0of%20motion.&text=Many%20variables%20affect%20the%20loss,or%20a%20
lack%20of%20stretching
JaMila. (2017, April 17). THE 5 PRINCIPLES OF TRAINING: WHY WE DO WHAT WE DO.
Retrieved from business.fit: https://business.fit/5-principles-
training/?fbclid=IwAR1vr3p1KGLdp6oJF2qI9w27Ow5xIC_WzpcUlWGpzzwuJn
pK8zHGoCcFNaw
Jones, A. Z. (2020, February 12). What Speed Actually Means in Physics. Retrieved
from Thoughtco: https://www.thoughtco.com/speed-2699009
KING, A., POWELL, K., & KRAUS, W. (2019, June). The US Physical Activity Guidelines
Advisory Committee Report—Introduction. Retrieved from Medicine &
Science In Sports & Exercise: https://journals.lww.com/acsm-
msse/Fulltext/2019/06000/The_US_Physical_Activity_Guidelines_Advisory.14.a
spx

Tel. No. (6345) 458 0021; Fax (6345) 458 0021 Local 211
DHVSU MEXICO CAMPUS
Maddison, R., Mhurchu, C. N., Jiang, Y., Hoorn, S. V., Rodgers, A., Lawes, C. M., &
Rush, E. (2007, December 03). International Physical Activity Questionnaire
(IPAQ) and New Zealand Physical Activity Questionnaire (NZPAQ): A dou
pa.biomedcentral.com/articles/10.1186/1479-5868-4-62
Quinn, E. (2020, January 05). The Physical Activity Readiness Questionnaire (PAR-
Q)The Physical Activity Readiness Questionnaire (PAR-Q). Retrieved from
verywellfit: https://www.verywellfit.com/physical-activity-readiness-
questionnaire-
3120277#:~:text=Take%20the%20Physical%20Activity%20Readiness%20Questi
onnaire&text=The%20PAR%2DQ%20has%20been,activity%20most%20suitabl
e%20for%20them.
Salyer, J. (2017, July 25). The Top 5 Muscular Endurance Exercises. Retrieved from
healthline: https://www.healthline.com/health/fitness-exercise/muscular-
endurance-exercises
Schwedhelm, A., Li, W., Harms, L., & Adriazola-Steil, C. (2020, April 17). Biking
Provides a Critical Lifeline During the Coronavirus Crisis. Retrieved from
WORLD RESOURCES INSTITUTE:
https://www.wri.org/blog/2020/04/coronavirus-biking-critical-in-
cities?fbclid=IwAR2CvyeAvRqS0FCjLCbtiayeiPgo6wqDf0a7A-
RDHwFlEG5r7II9sCaCUvw
Waehner, P. (2020, February 20). The F.I.T.T. Principle for an Effective Workout.
Retrieved from verywellfit: https://www.verywellfit.com/f-i-t-t-principle-what-
you-need-for-great-workouts-1231593
Weller, J. (2020, July 13). 7 Fitness Trends That Will Emerge Beyond Lockdown.
Retrieved from glofox: https://www.glofox.com/blog/7-fitness-trends-that-
will-emerge-beyond-lockdown/?fbclid=IwAR3YYB0G9LKC457Uw2DU-
mVmGzXH-Goat1F8d8_-4XBy_mC0qPRRLYOIkVQ
Williams, L. (2020, June 26). 6 Skill-Related Elements to Athletic Training. Retrieved

from verywellfit: https://www.verywellfit.com/skill-related-fitness-
components-4155209
Wood, R. (2010). Muscle Power and Fitness. Retrieved from topendsports:

https://www.topendsports.com/fitness/power.htm
Zemková, E., & Hamar, D. (2018, April 11). Sport-Specific Assessment of the
Effectiveness of Neuromuscular Training in Young Athletes. Retrieved from
frontiers in Physiology:
https://www.frontiersin.org/articles/10.3389/fphys.2018.00264/full
bly labelled water validation. Retrieved from BMC Part of Springer Nature:
https://ijbn
Tel. No. (6345) 458 0021; Fax (6345) 458 0021 Local 211
DHVSU MEXICO CAMPUS
 MODULE 2
Barnett, L. M., van Beurden, E., Morgan, P. J., Brooks, L.O., & Beard, J.R. (2009).
Childhood motor skill proficiency as a predictor of adolescent physical
activity. Journal of Adolescent Health, 44, 252-259
Beisman, G. (1967). Effect of rhythmic accompaniment upon learning of
fundamental motor abilities. Research Quarterly, 38: 172-176.
Cordovil, R., Andrade, C., & Barreiros, J. (2013). Perceiving children’s affordances:
Recalibrating estimation following single-trail observation of three different
tasks. Human Movement Science (32), 270-278.
Department of Education, Government of Newfoundland and Labrador. (n.d.).
Physical education curriculum guide: Primary and elementary. Retrieved
from http://www.ed.gov.nl.ca/edu/k12/curriculum/guides/physed/prim_ele
m/8.pdf
Physical education: A Kindergarten Curriculum Guide. Retrieved
from http://www.ed.gov.nl.ca/edu/k12/curriculum/guides/physed/#primar
y
Derri V., Tsapakidou A., Zachopoulou E., & Kioumourtzoglou E. (2001). Effect
of a music and movement programme on development of locomotor
abilities by children 4 to 6 years of age. European Journal of Physical
Education, 6(1), 16-25.
Gabbard, C.P. (2011). Lifelong Motor Development (6th Ed). San Francisco, CA:
Pearson Benjamin Cummings.
Gallahue, D. G. (1996). Developmental Physical Education For Todays
Children. Dubuque, IA: Brown and Benchmark.
Haywood, K.M., & Getchell, N. (2009). Life Span Motor Development (5th Ed.).
Champaign, IL: Human Kinetics.
Kirchner, G., & Fishburne, G. (1998). Physical Education For Elementary School
Children (10th Ed.). Boston, Mass. WCB/McGraw Hill.
Kogan, S. (2004). Step by step: a complete movement education curriculum (2nd
Ed.). Champaign, IL: Human Kinetics.
Cronkleton, E. (2019). What is bird dog series? Plus, its core benefits and how
to do it. Retrieved from https://www.healthline.com/health/bird-dog
exercise
Kayal, Rajarshi. (2016). Movement education: syllabus on health and physical
education and global recommendations on physical activity for health.
International Journal of Physical Education, Sports and Health 2016; 3(6): 74-
76. Retrieved from
http://www.kheljournal.com/archives/2016/vol3issue6/PartB/3-5-120-774.pdf
Morrison, W. (2017). Dead bug series. Retrieved from

Tel. No. (6345) 458 0021; Fax (6345) 458 0021 Local 211
DHVSU MEXICO CAMPUS
https://www.healthline.com/health/exercise-fitness/dead-bug-exercise
(press up, push up)
Chertoff, J. (2020). Pushups every day: what are the benefits and risks?. Retrieved
from https://www.healthline.com/health/birddog-exercise
Kayal, Rajarshi. (2016). Movement education: syllabus on health
and physical education and global recommendations on physical
activity for health. International Journal of Physical Education,
Sports and Health 2016; 3(6): 74-76. Retrieved from
http://www.kheljournal.com/archives/2016/vol3issue6/PartB/3-5-
120-774.pdf
Lindberg,S (2019). 7benefits of doing squat and variations to try. Retrieved from
https://www.healthline.com/health/exercisefitness/squats-benefits
Kayal, Rajarshi. (2016). Movement education: syllabus on health
and physical education and global recommendations on physical
activity for health. International Journal of Physical Education,
120-774.pdf Hill, D. (n.d.). What is the planking exercise?. Retrieved from
https://www.livestrong.com/article/538593-what-is-the-plankingexercise/
Kayal, Rajarshi. (2016). Movement education: syllabus on health and physical
education and global recommendations on physical activity for health.
International Journal of Physical Education,
120-774.pdf
 MODULE 3
Barnett, L. M., van Beurden, E., Morgan, P. J., Brooks, L.O., & Beard, J.R. (2009).
Childhood motor skill proficiency as a predictor of adolescent physical
activity. Journal of Adolescent Health, 44, 252-259
Beisman, G. (1967). Effect of rhythmic accompaniment upon learning of
fundamental motor skills. Research Quarterly, 38: 172-176.
Cordovil, R., Andrade, C., & Barreiros, J. (2013). Perceiving children’s affordances:
Recalibrating estimation following single-trail observation of three different
tasks. Human Movement Science (32), 270-278.
Physical education curriculum guide: Primary and elementary. Retrieved
from http://www.ed.gov.nl.ca/edu/k12/curriculum/guides/physed/prim_ele
m/8.pdf
Physical education: A Kindergarten Curriculum Guide. Retrieved

Tel. No. (6345) 458 0021; Fax (6345) 458 0021 Local 211
DHVSU MEXICO CAMPUS
from http://www.ed.gov.nl.ca/edu/k12/curriculum/guides/physed/#primar
y
Derri V., Tsapakidou A., Zachopoulou E., & Kioumourtzoglou E. (2001). Effect of a
music and movement programme on development of locomotor skills by
children 4 to 6 years of age. European Journal of Physical Education, 6(1),
16-25.
Gabbard, C.P. (2011). Lifelong Motor Development (6th Ed). San Francisco, CA:
Pearson Benjamin Cummings.
Gallahue, D. G. (1996). Developmental Physical Education For Todays Children.
Dubuque, IA: Brown and Benchmark.
Haywood, K.M., & Getchell, N. (2009). Life Span Motor Development (5th Ed.).
Champaign, IL: Human Kinetics.
Kirchner, G., & Fishburne, G. (1998). Physical Education For Elementary School
Children (10th Ed.). Boston, Mass. WCB/McGraw Hill.
Kogan, S. (2004). Step by step: a complete movement education curriculum (2nd
Ed.). Champaign, IL: Human Kinetics.
MODULE 4
Davis, K. (n.d.). Pull Your Weight: The Importance of Pulling Exercises. Retrieved
from FIX: https://www.fix.com/blog/the-importance-of-pulling-exercises/
Giles, G. (n.d.). WHAT IS MOBILITY TRAINING AND DO I NEED TO BE DOING IT?
Retrieved from ATLAS FITNESS: https://www.atlasfitnessdc.com/mobility
training-need/
Hanrahan, J. (2020, July 02). 5 HIP MOBILITY EXERCISES. Retrieved from POLAR:
https://www.polar.com/blog/hip-mobility-exercises/
Hecht, M. (2019, May 28). 12 Stretch and Strength Moves for Ankle Mobility.
Retrieved from healthline: https://www.healthline.com/health/ankle
mobility#balancing
Ilano, J. (2020, March 31). Hip Mobility Routine 8 Daily Stretches to Loosen Tight
Hips. Retrieved from GMB: https://gmb.io/hip-mobility/
Maghsoodi, A. R. (n.d.). EXERCISES TO IMPROVE YOUR THORACIC SPINE MOBILITY.
Retrieved from [P]REHAB: https://theprehabguys.com/exercises-to-improve
your-thoracic-spine-mobility/
Millett, A. (n.d.). 10 Exercises To Instantly Improve Ankle Mobility. Retrieved from
DR. JOHN RUSIN: https://drjohnrusin.com/10-exercises-to-instantly-improve
ankle-mobility/
Schultz, R. (n.d.). How Mobility Training Can Prevent Injuries and Make You
Stronger. Retrieved from MEN'S JOURNAL:
https://www.mensjournal.com/health-fitness/how-to-mobility-flexibility-
strength-mens-fitness/
Thompson, B. (2018, May 05). 5 Exercises for Ankle Mobility [UPDATED]. Retrieved
Tel. No. (6345) 458 0021; Fax (6345) 458 0021 Local 211
DHVSU MEXICO CAMPUS
from MOVEMENT ENCHANTED:

https://www.movementenhanced.com.au/blog/5-exercises-for-ankle
mobility/
MODULE 5
https://www.healthline.com/nutrition/is-skipping-breakfast-bad
www.bemytravelmuse.com
https://www.healthline.com/nutrition/8-fad-diets-that-work
https://www.fnri.dost.gov.ph/index.php/publications/writers-pool-corner/57-food-
and-nutrition/85-what-is-in-your-food-label
https://www.txcte.org/sites/default/files/resources/documents/Rubric-for-Fad-
Diet-Visual-Display.pdf
https://images.app.goo.gl/FG4GJvgdi1XWAbqr8
https://www.albertahealthservices.ca/assets/info/nutrition/if-nfs-nutrition-activities
classroom.pdf


Physical Activity Towards Health

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DON HONORIO VENTURA STATE UNIVERSITY

Cabambangan, Villa de Bacolor, Pampanga, Philippines

PHYSICAL ACTIVITY TOWARDS HEALTH AND FITNESS 1

UNIVERSITY VISION UNIVERSITY MISSION

GENERAL EDUCATION CURRICULUM

Access, synthesize and evaluate information on:

Participate in moderate to vigorous physical activities in

Devise, apply, and appraise a range of strategies to improve

UNIVERSITY VISION UNIVERSITY MISSION

COURSE LEARNING OUTCOMES Vis-à-vis Program Outcomes (POs)

UNIVERSITY VISION UNIVERSITY MISSION

Lesson 1: Fitness Concepts and Assessments

This module focuses on the fundamental components and principles of

II. INTENDED LEARNING OUTCOMES

At the end of this module, you are expected to:

Physical Education plays an important role in human development

UNIVERSITY VISION UNIVERSITY MISSION

IV. LEARNING CONTENT

LESSON 1: FITNESS CONCEPTS AND ASSESSMENTS

Physical Fitness alludes to the capacity of your body frameworks to

Fitness is defined as a condition in which an individual has enough energy

HEALTH RELATED FITNESS

SKILL RELATED FITNESS

UNIVERSITY VISION UNIVERSITY MISSION

HEALTH RELATED FITNESS COMPONENTS

Cardiorespiratory Cardiovascular endurance also • Running, swimming,

• Plank, plank exercise

UNIVERSITY VISION UNIVERSITY MISSION

SKILL RELATED FITNESS COMPONENTS

Coordination Coordination is the ability to execute • Playing catch

Power Power ability to do strength work at an • Squat Jumps

enables them to react more quickly to • Playing table

1. Emphasize the Importance of Fitness.

2. What are the differences of fitness, health and wellness?

3. Describe the difference between health-related and skill-related fitness

UNIVERSITY VISION UNIVERSITY MISSION

Assessment # 1- International Physical Activity Questionnaire (IPAQ)

International Physical Activity Questionnaire (IPAQ)

Assessment # 2- Physical Activity Readiness Questionnaire (PAR-Q)

Physical Activity Readiness Questionnaire (PAR-Q)

Assessment # 3- Physical Fitness Test (PFT)

Physical Fitness Test (PFT)

UNIVERSITY VISION UNIVERSITY MISSION

Physical fitness test, also known as a fitness assessment, is comprised of a series of

UNIVERSITY VISION UNIVERSITY MISSION

LESSON 2: PHYSICAL ACTIVITY

As a nation that loves to eat and drink, we have a pretty high

During the coronavirus pandemic, fitness fans have had to be incredibly

UNIVERSITY VISION UNIVERSITY MISSION

 TOP 5 FITNESS TRENDS EXERCISE IN THE PHILIPPINES IN THE NEW

UNIVERSITY VISION UNIVERSITY MISSION

UNIVERSITY VISION UNIVERSITY MISSION

UNIVERSITY VISION UNIVERSITY MISSION

LESSON 3: Exercise Variables and Principles

Enter the five principles of training … we use these principles of training

7 PRINCIPLES OF EXERCISE AND SPORT TRAINING

UNIVERSITY VISION UNIVERSITY MISSION

Everyone is NOT created equal from a physical standpoint. Everyone is

Exercise is stress and because the body efficiently acclimates to

Improving your ability in a sport is very specific. If you want to be a

UNIVERSITY VISION UNIVERSITY MISSION

Issues with the Overload Principle: