Physical Education 11

Quarter 3 – Module 2:
Fitness Enhancement Through
Physical Activities
 What I Need to Know

This module was designed and written with you in mind. It is here to help you
master the Health related and skills related fitness. The scope of this module
permits it to be used in many different learning situations. The language used
recognizes the diverse vocabulary level of students. The lessons are arranged to
follow the standard sequence of the course. But the order in which you read them
can be changed to correspond with the textbook you are now using.
The module is divided into two lessons, namely:
● Lesson 1 – Components of Health-Related Fitness
● Lesson 2 – Principles of training and Barriers to Physical Activity
● Lesson 3 – Importance of Good Nutrition

At the end of the lesson, you should be able to;

Self-assesses health-related fitness (HRF) status, barriers to physical activity
assessment participation and one’s diet. PEH11FH-IIg-i-6

What I Know

Let’s see how well you remember the different aspects that contribute to a person’s
overall physical fitness.
Activity 1: “Arrange Me”
Direction: Analyze and arrange the scrambled letters to form a word. This is the
test where you can remember the health and skills related components.

1. DOBY PMOCTIONOSI— The relative percentage of muscle, fat, bone, and other
tissues that comprise the body. A fit person has a relatively low, but not too low,
percentage of body fat (body fatness).

2. VASLARCUDIORACSSEITNF—The ability of the heart, blood vessels, blood, and

respiratory system to supply fuel and oxygen to the muscles and the ability of the
muscles to utilize fuel to allow sustained exercise. A fit person can persist in
physical activity for relatively long periods without undue stress.

3. ARMAULSC ENCEDUNAR— The ability of the muscles to repeatedly exert

themselves. A fit person can repeat movements for a long period without undue
fatigue.

4. TYFLLIEXIBI—The range of motion available in a joint. It is affected by muscle

length, joint structure, and other factors. A fit person can move the body joints
through a full range of motion in work and in play.
5. THSTNGRE—The ability of the muscles to exert an external force or to lift a heavy
weight. A fit person can do work or play that involves exerting force, such as lifting
or controlling one’s own body weight.

6. TYGILAI—The ability to change the direction of the movement of the entire body
rapidly and accurately in space.

7. CEBANLA—The maintenance of equilibrium while stationary or while moving.

8. TIONCOORANID—The ability to use the senses with the body parts to perform
motor tasks smoothly and accurately.

9. WEROP—The ability to transfer energy into force at a fast rate.

10. TIONRAEC MTIE—The time elapsed between stimulation and the beginning of
reaction to that stimulation

Lesson
Components of
1 HealthRelated Fitness
At the end of the lesson, the learners should be able to;
⮚ Identify the components of health-related fitness, and ⮚
Define the health-related and skills-related fitness.

Definition and examples of the components of fitness

Health-related
components Definition Example

Body The relative percentage of muscle, fat, bone, and The gymnast has a lean body
Composition other tissues that comprise the body. A fit person composition to allow them to
has a relatively low, but not too low, percentage propel themselves through
of body fat (body fatness). the air when performing on
the asymmetrical bars
The ability of the heart, blood vessels, blood, and
respiratory system to supply fuel and oxygen to
Competing a half marathon
Cardiovascular the muscles and the ability of the muscles to
with consistent split times
Fitness utilize fuel to allow sustained exercise. A fit
across all parts of the run
person can persist in physical activity for
relatively long periods without undue stress.
The range of motion available in a joint. It is A gymnast training to
affected by muscle length, joint structure, and increase hip mobility to
Flexibility other factors. A fit person can move the body improve the quality of their
joints through a full range of motion in work and split leap on the beam.
in play.
The ability of the muscles to repeatedly exert A rower repeatedly pulling
Muscular themselves. A fit person can repeat movements their oar against the water to
Endurance for a long period without undue fatigue. propel the boat towards the
line.
The ability of the muscles to exert an external Pushing with all one’s force
force or to lift a heavy weight. A fit person can do in a rugby scrum against the
Strength work or play that involves exerting force, such as resistance of the opposition
lifting or controlling one’s own body weight. pack.
The 6 Components of Skill-related Fitness
Parts of physical fitness that help a person perform well in sports and activities that
require certain skill
Different sports/activities require different combinations of Skill-related fitness.

Skill-related
Definition Example
components
The ability to change the A badminton player moving
position of the body around the court from back to
Agility
quickly and control the front and side to side at high
movement. speed and efficiency.
 The ability to maintain the A sprinter holds a perfectly still
body’s center of mass sprint start position and is ready
Balance above the base of support. to go into actions as soon as the
gun sounds.
The ability to use two or A trampolinist timing their arm
Coordination more body parts together. and leg movements to perform the
perfect tuck somersault
The ability to perform A javelin thrower applies great
Power strength performances force to the spear while moving
quickly. their arm rapidly forward.
The time taken to respond A boxer perceives a punch from
Reaction Time to a stimulus. their left and rapidly moves their
head to avoid being stuck.
The ability to put body A tennis player moving forward
Speed parts into motion quickly. from the baseline quickly to reach
a drop shot close to the net.

What’s New

Lesson
Principles of training and
2 Barriers to Physical Activity
DEFINITION AND DESCRIPTIONS OF PRINCIPLE OF TRAINING
The principle of training should be thought of as the “golden rules” of making
fitness training work for the individual participant. Following these golden rules
will help to guarantee success and will carry athletes towards their training and
performance goals. All training is aimed at creating long-term physical changes in
the body systems. These changes are referred to as adaptations.
Specificity-training must be relevant to the individual and their sport. This can be
achieved by tailoring training specifically for the sport or even the position that the
individual plays, the muscle groups that they use most of the dominant energy
system of the athlete.
Progressive Overload-training frequency, intensity, time, or type must be
increased over the training period to ensure that the body is pushed beyond its
normal rhythm.

FITT- (Frequency, Intensity, Time, Type)

Frequency-is increased by training a greater number of times each week.

Intensity-is increased by lifting a greater resistance, such as with weight training,
or by training at a higher percentage of maximum heart rate (maxHR). This can be
done either as continuous or interval training.
Time-can be manipulated by training for longer, reducing recovery times or by
completing a greater number of sets or repetitions (also known as reps).
Type- type of training is manipulated by offering a variety of training types and
experiences to the athlete by combining training methods.
Individual needs-all athletes are different. Training must be related to the athlete’s
age and gender, injury status, and fitness level. Any training that fails to be
relevant to the individual will fail to motivate the athlete and will prove to be
unsuccessful in the long term.
Rest and recovery- physical adaptations occur during the recovery and non-active
period of the training cycle. Therefore, athletes and trainers must achieve the right
amount of rest between sessions, good sleep patterns, and the right nutrition,
including the use of protein, to help repair the damage caused by intense training.
Reversibility-systems reverse or de-adapt if training stops or is significantly
reduced or injury prevents training from taking place. It is essential to avoid breaks
in training and to maintain the motivation of the athlete.
Overtraining- if an athlete does not have sufficient rest periods then they are at
risk of overtraining this is when the body does not have time to adapt to the
training and as a result, the fitness of the athlete declines, and they are more at
risk of becoming ill or injured.
BARRIERS TO PHYSICAL ACTIVITY

Many technological advances and conveniences that have made our lives easier and
less active, many personal variables, including physiological, behavioral, and
psychological factors may affect our plans to become more physically active.
Understanding common barriers to physical activity and creating strategies to
overcome them may help make physical activity part of daily life. People experience
a variety of personal and environmental barriers to engaging in regular physical
activity.

Personal Barriers

With technological advances and conveniences, people’s lives have in many ways
become increasingly easier, as well as less active. In addition, people have many
personal reasons or explanations for being inactive. The most common reasons
adults do not adopt more physically active lifestyles are cited as

● insufficient time to exercise

● inconvenience of exercise
● lack of self-motivation
● non-enjoyment of exercise
● boredom with exercise
● lack of confidence in their ability to be physically active (low self-efficacy)
● fear of being injured or having been injured recently
● lack of self-management skills, such as the ability to set personal goals,
monitor
● progress, or reward progress toward such goals
● lack of encouragement, support, or companionship from family and friends
● non-availability of parks, sidewalks, bicycle trails, or safe and pleasant
walking
● paths close to home or the workplace

The top three barriers to engaging in physical activity across the adult lifespan are :
● time
● energy
● motivation
In a 2013 study that aimed to identify the external and internal barriers to
physical activity and exercise participation among middle-aged and elderly
 individuals the most common external barriers among the middle-aged and elderly
respondents were 'not enough time', 'no one to exercise with' and 'lack of facilities'.
The most common internal barriers for middle-aged respondents were 'too tired',
'already active enough', 'do not know how to do it' and 'too lazy', while those for
elderly respondents were 'too tired', 'lack of motivation' and 'already active enough’.
Other barriers include:

∙ cost ∙ facilities
∙ illness or injury ∙ transportation
∙ partner issues ∙ skill
∙ safety considerations ∙ childcare
∙ uneasiness with change ∙ unsuitable programs

Environmental barriers

The environment in which we live has a great influence on our level of

physical activity. Many factors in our environment affect us. Obvious factors
include the accessibility of walking paths, cycling trails, and recreation facilities.
Factors such as traffic, availability of public transportation, crime, and pollution
may also have an effect. Other environmental factors include our social
environment, such as support from family and friends, and community spirit. It is
possible to make changes in our environment through campaigns to support active
transportation, legislation for safer communities, and the creation of new recreation
facilities.

What is It

Lesson
Importance of Good
3 Nutrition
At the end of the lesson, the learners should be able to;
a. Define what is nutrition
b. Identify the importance of proper nutrition

Nutrition-is the health branch that stresses the importance of food for growth and
development, as well as in lowering the chances of acquiring diseases and illness.
Proper nutrition relies on the mix of food with varying nutrients that we need to eat
every day. Having too much or too little of these nutrients can lead to illnesses. The
key principles of nutrition are adequacy, balance, and variety.

What are the nutrients?

❖ Nutrients are important food substances that help our body function properly. It
provides energy and facilitates the growth and repair of cells. There are six types of
nutrients: water, protein, carbohydrates, fats vitamins, and minerals.
❖ Macronutrients such as carbohydrates, fats, proteins, and water are required by
the body in a large amount. Micronutrients such as vitamins and minerals are only
needed in very little amounts.

Why it is important?
Most people know good nutrition and physical activity can help maintain a healthy
weight. But the benefits of good nutrition go beyond weight. Good nutrition can help:
What is good nutrition?
Good nutrition means your body gets all the nutrients, vitamins, and minerals
it needs to work its best. Plan your meals and snacks to include nutrientdense foods
that are also low in calories.

What are the effects of bad nutrition?

The purpose of recovery nutrition is to replenish fluid, electrolyte, and
glycogen. It also aids in making new muscle protein and cellular components as
well as promotes proper immune functions.

How to Maintain a Healthy Eating Lifestyle

What you eat each day affects your health and how you feel now and in the
future. Good nutrition plays a major role in helping you lead a healthy lifestyle.
When combined with physical activity, your diet can help you reach and maintain a
healthy weight and reduce your risk of chronic conditions such as diabetes or heart
disease and promote overall health and wellbeing.

Maintaining a Healthy Lifestyle

To maintain your healthy eating habits, try the following tips.
❖ Add More Fruits & Veggies
❖ Prepare Healthy Snacks
❖ Reduce Fat, Salt, and Sugar
❖ Control Portion Sizes
❖ Practice Healthy Eating in School

What are ways to improve eating habits?

Reflect, Replace, Reinforce: a process for improving your eating habits
❖ REFLECT on all specific eating habits, both bad and good; and identify common
triggers for unhealthy eating.
❖ REPLACE unhealthy eating habits with healthier ones.
❖ REINFORCE it with new, healthier eating habits.

Assessment

Directions: Read each statement carefully. Choose the best answer. Write your
answer on a separate sheet.
1. Which of the following is not an example of skill-related fitness?
a. Agility c. Flexibility
b. Coordination d. Reaction Time

2. Which of the following is NOT good to maintain your healthy eating habits?
a. adds more fruits and veggies c. prepares unhealthy snack.
b. control portion sizes d. reduces fat, salt, and sugar.

3. Which statement is correct about balance?

a. the ability to control the body’s position either stationary or while moving.
b. the ability to change the body’s position and direction fast.
 c. the ability to exert maximum contraction instantly in an explosive burst of
movement.
d. the ability to move your body or part of your body quickly.

4. Which of the following are the benefits of good nutrition?

a. reduces high blood pressure. c. improves your well-being
b. increases your energy level. d. all of the above

5. the following are examples of personal barriers except?

a. lack of self-motivation c. traffic
b. insufficient time to exercise. d. boredom with exercise

6. What are the health-related components of fitness?

a. Cardiovascular endurance, muscular strength, muscular endurance,
flexibility, and body composition
b. Agility, balance, coordination, power, reaction time and speed
c. Cardiovascular endurance, muscular strength, power, reaction time and
speed
d. Agility, balance, coordination, flexibility, and body composition

7. It contains the proper quantities and proportions of the needed nutrients to

maintain good health.
a. nutrients b. balanced diet c. eating habits. d. food pyramid

8. Which two of the following are not aspects of skills related fitness?
a. Agility, reaction time c. Cardiovascular, flexibility
b. Power, speed d. Balance, coordination

9. Which of the following would be most important to a shot putter.

a. Agility c. Muscular Endurance
b. Flexibility d. Power

10. Found to be one of the leading causes of overweight and obesity?

a. Overweight b. Overeating
c. Bad sleeping habit d. Eating before sleeping.