I – Objectives

At the end of this lesson, the students are expected to:

a. Explain the concept of fitness and wellness;
b. Perform the examples of the components of physical fitness; and
c. Reflect on the importance of engaging in physical activities.
II – Subject Matter
a. Topic: Fitness and Wellness
b. References: Concepts of Fitness and Wellness 2nd Edition, 5 Components of
Physical Fitness, Eight Dimension of Wellness,
c. Materials: Power Point

III – Procedure:
A. Preliminary Activity
a. Prayer
b. Greetings

B. Motivation
 Let the students guess what specific word fits with the theme of the pictures
presented.

_____ _____ _____ _____ _____ _____ _____ _____

C. Lesson Proper
Wellness
 Wellness is a dynamic process of gaining awareness and actively choosing
choices that lead to a happier, healthier existence. This is a one-on-one, self-
directed procedure with the purpose of realizing one's full potential.
 Wellness is reassuring and supportive of positive experiences. Emotional,
environmental, financial, intellectual, occupational, physical, social, and spiritual
wellness are all aspects of wellness.

8 DIMENSIONS OF WELLNESS
1. Emotional wellness involves developing an awareness of your feelings and your
response to everyday interactions. This awareness allows you to better understand why
you are feeling that way and can actively respond to your feelings.
You can foster your emotional wellness by:
 Taking time to yourself to quiet your mind and reflect.
 Smiling and laughing! Sometimes humor is the best medicine to decrease stress
and put life’s challenges in perspective.
 Seeking or accepting help and support from others when needed.
 Sharing your thoughts and feelings with someone you trust. Remember to listen
to others’ emotions too.
 Practicing gratitude.
 Accepting mistakes and learning from them for next time.  
 Taking care of your body. Eating, being active, and sleeping – your mental &
physical well-being are interconnected.
 Being kind to yourself.  
2. Physical wellness is the ability to maintain a quality of life that allows you to get the
most out of your daily activities without undue fatigue or physical stress. Physical
wellness recognizes that our daily habits and behaviors have an impact on our overall
health, well-being and quality of life.
You can foster your physical wellness by:
  Finding time to move your body. Try to move your body in a way that increases
your heart rate every day for at least 30 minutes. You can even break up your
daily 30 minutes into three ten-minute bouts!
 Using the stairs instead of the elevator or escalator, if you’re able.
 Learning to recognize warning signs when your body begins feeling ill.
 Eating foods that make you feel good.
 Maintaining a regular sleep schedule and get between 7-9 hours of sleep each
night.
 Practicing safer sex and getting yourself tested for STIs, including HIV, at least
annually if you are sexually active.
3. Social wellness focuses on building and nurturing meaningful and supportive
relationships with individuals, groups and communities. It enables you to create
boundaries that encourage communication, trust and conflict management. Social
wellness also includes showing respect for others, oneself and other cultures.
You can foster your social wellness by:
 Reflecting on yourself and your social needs. What aspects of your social life do
you enjoy? What parts would you like to improve?
 Making an effort to keep in touch with supportive friends, family and mentors.
 Participating in group discussions and practicing active listening.
 Joining a club or organization.
 Participating in study groups.
 Volunteering in the community.
4. Spiritual wellness allows us to be in tune with our inner selves. This realm of
wellness lets us find meaning in life events and define our individual purpose.
Spirituality can stem from beliefs, faith, values, ethics or moral principles that provide
purpose and direction in our lives. A healthy spirit helps us remain resilient and better
prepared to face life’s challenges.
You can foster your spiritual wellness by:
 Exploring your inner self. Take time to think about who you are.
 Meditating or practicing mindful relaxation.
 Practicing acceptance.
 Being curious. If something happens that makes you even the slightest bit
curious, take a moment to explore the experience a little deeper.
 Looking for a religious faith that aligns with your values.
 Traveling and experiencing other cultures.
5. Intellectual wellness encourages us to engage in creative and mentally-stimulating
activities, and it requires lifelong learning and curiosity. Intellectual wellness can be
developed through academics, cultural involvement, community involvement and
personal hobbies that expand your knowledge and skills while allowing you to share
your knowledge and skills with others.  
You can foster your intellectual wellness by:
 Being open-minded.
 Listening. When you participate in active listening you are able to fully
comprehend the information that is being given to you.
  Picking up a hobby. Hobbies are great ways to increase your skill set. They can
also be fun!
 Studying abroad or traveling. The best way to gain knowledge as well as an
appreciation for another culture is to experience it yourself.
 Taking a class outside of your major.
 Reading for pleasure.
 Checking out a seminar or conference on something new to you.
 Learning another language.
 Engaging in research opportunities.
6. Environmental wellness refers to leading a lifestyle that values the relationship
between ourselves, our community and the environment. The core principle of
environmental wellness is respect—respect for all nature and all species living in it. 
Foster your environmental wellness by:
 Picking up trash.
 Spending time outdoors. 
 Biking or walking for your commute.
 Using reusable bags and water bottles.
 Being mindful of your water use.
 Recycling.
 Going to the farmer’s market.
 Turning off lights and computers.
 Unplugging from technology.
 Donating unwanted clothing.
7. Financial Wellness involves the process of learning how to successfully manage
financial expenses. Money plays a critical role in our lives, and it can impact your health
as well as academic performance.  
You can foster your financial wellness by:
 Starting with small changes that will add up over time (i.e., make your own coffee
rather than buying it).
 Utilizing resources to expand your budget like Cal Fresh and other student
discounts.
 Understanding your student loans.
 Starting a savings account – add a small monthly automatic payment, if possible.
 Identifying and addressing any financial problems before they start.
 Planning ahead and setting budget goals.
 Making a list or reviewing your bank account of all purchases in one week.
 Writing a list before you go shopping.
 Asking yourself “do I really need this?” before an unplanned purchase.

8. Occupational wellness allows you to explore various career options and

encourages you to pursue the opportunities you enjoy the most. This dimension of well-
being recognizes the importance of satisfaction, enrichment and meaning through work.
You can foster your occupational wellness by:
 Reflecting often – where do you find joy and meaning in your life?
 Keeping an open mind.
  Taking advantage of career service resources.
 Exploring different career and/or volunteer opportunities that arise.
 Practicing open communication and proper conflict management with your
colleagues.
 Setting realistic career goals for yourself and working towards accomplishing
these goals.
What are Physical Activity and Exercise?
 Physical activity is defined as any movement carried out by skeletal muscle that
requires energy and is focused on building health. Health benefits include
improved blood pressure, blood-lipid profile, and heart health. Acceptable
physical activity includes yard work, house cleaning, walking the dog, or taking
the stairs instead of the elevator. Physical activity does not have to be done all it
once. It can be accumulated through various activities throughout the day.
Although typing on a phone or laptop or playing video games does involve
skeletal muscle and requires a minimal amount of energy, the amount required is
not sufficient to improve health.
 The word exercise, although often used interchangeably with the phrase physical
activity, denotes a sub-category of physical activity. Exercise is a planned,
structured, and repetitive movement pattern intended to improve fitness. As a
positive side-effect, it significantly improves health as well. Fitness improvements
include the heart’s ability to pump blood, increased muscle size, and improved
flexibility.
Fitness
 According to the Centers for Disease Control and Prevention (CDC),
physical fitness is defined as 'the ability to carry out daily tasks with vigor and
alertness, without undue fatigue, and with ample energy to enjoy leisure-time
pursuits and respond to emergencies.'
 Experts define physical fitness as “one’s ability to execute daily activities with
optimal performance, endurance, and strength with the management of disease,
fatigue, and stress and reduced sedentary behavior.”

Components of Physical Fitness

There are five basic components of physical fitness. These include:
1. Cardiovascular endurance
2. Muscular strength
3. Muscular endurance
4. Flexibility
5. Body composition

Cardiovascular endurance is the ability of the heart and lungs to work together to
provide the needed oxygen and fuel to the body during sustained workloads.
Muscular strength is the amount of force a muscle can produce. Examples would be
the bench press, leg press or bicep curl. The push up test is most often used to test
muscular strength.

Muscular endurance is the ability of the muscles to perform continuous without

fatiguing. Examples would be cycling, step machines and elliptical machines. The sit up
test is most often used to test muscular endurance.
Flexibility is the ability of each joint to move through the available range of motion for a
specific joint. Examples would be stretching individual muscles or the ability to perform
certain functional movements such as the lunge. The sit and reach test is most often
used to test flexibility.

Body composition is the amount of fat mass compared to lean muscle mass, bone
and organs. This can be measured using underwater weighing, Skinfold readings, and
bioelectrical impedance. Underwater weighing is considered the “gold standard” for
body fat measurement, however because of the size and expense of the equipment
needed very few places are set up to do this kind of measurement.

Skill Related Components of Fitness

Agility
 Is the ability to change the position of your body and to control the movement of
your whole body. Agility is an important quality in many sports, because you must

change direction rapidly and always have your body under control.
Balance
 Is the ability to keep an upright posture while either standing still or moving. Good
balance in essential in many activities like skating, surfing, skiing, and gymnastics.
Power
 Is the ability to perform with strength at a rapid pace. Strength and speed are
both involved in power. Football players, swimmers, shot-putters, discus throwers, and
high jumpers are examples of athletes who typically have a high degree of power.
Reaction Time
 Is the amount of time it takes to start a movement once your senses signal the
need to move. People with good reaction time can usually start quickly in track and
swimming or react quickly in ping pong or karate.
Coordination
 Is the integration of eye, hand, and foot movements. This component is
necessary for success in such sports as baseball, softball, tennis, golf, and basketball.
Speed
 Is the ability to cover a distance in a short amount of time. Speed is a very
important factor in many sports and activities. Short runs are used to evaluate speed.

D. Application
Divide the class into groups, then each group will be choosing one
representative to perform their chosen examples from their given
components.
 Group 2 (Muscular Endurance)
 Group 3 (Cardiovascular Endurance
 Group 4 & 5 (Muscular Strength)
 Group 6 (Flexibility)
 Group 7 & 8 (Body Composition)

E. Generalization
1. What is Wellness?
2. Why is wellness being important?
3. What are the dimensions of wellness?
4. What is fitness and its importance?
5. What are the components of physical fitness and give each example?

IV – Evaluation
Modified True or False
Directions: Write the word TRUE if the statement is correct and if not, underline the
word or statement that makes the sentence incorrect. Write the correct answer in the 1
whole sheet of paper.

_____1. Muscular strength is the ability of the muscles to perform continues without
fatiguing.
_____2. Flexibility is the ability of each joint to move through the available range of
motion for a specific joint.
_____3. Body composition can be measured using underwater weighing, Skinfold
readings, and bioelectrical impedance.
_____4. Muscular endurance is the ability of the heart and lungs to work together to
provide the needed oxygen and fuel to the body during sustained workloads.
_____5. Cardiovascular strength is the push up test that is most often used to test
muscular strength.
_____6. Examples of Flexibility would be stretching individual muscles or the ability to
perform certain functional movements such as the lunge.
_____7. The sit and reach test are most often used to test Body Composition.
_____8. Body composition is the amount of fat mass compared to lean muscle mass,
bone and organs.
_____9. The push up test is most often used to test muscular strength
_____10. The sit up test is most often used to test muscular endurance.

V – Assignment

Research and study about the following:

 Body Mass Index
 Maximum Heart Rate
 Body Composition