Health Optimizing Physical Education 1

(HOPE 1)

MODULE 1
EXERCISE FOR FITNESS

OVERVIEW
It is time to give importance to Physical Education as a core subject in schools, as it plays
an important role in teaching students how to achieve optimal health and physical fitness, while
increasing their capability to succeed academically. Individual fitness is not only one of the most
important keys to a healthy body, it is the basis of vibrant and creative intellectual activity. This
module provides context and foundational knowledge about exercise and fitness.

MELC – Based Learning Competencies

1. Engages in moderate to vigorous physical activities for at least 60 minutes most days
of the week in a variety of settings in-and-out-of-school
2. Demonstrate proper etiquette and safety in the use of facilities and equipment
3. Recognizes the value of optimizing one’s health through participation in physical
activity assessments
4. Self-assesses health-related fitness (HRF), status, barriers to physical activity
assessment participation and one’s diet
5. Sets Frequency Intensity Time Type (FITT) goals based on training principles to achieve
and/or maintain health related fitness
Objectives:
1. Acquire skills in the proper way of exercising
2. Show courage and self-confidence in participating physical activity with ease and precision
3. Demonstrate the correct way of exercising
4. Plan a fitness exercise program based on the anatomy of workout
5. Differentiate warm-up and stretching
6. Implement the role of exercise in our daily lives

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Activity No. 1
Physical Activity Questionnaire
The following questions will help your physical activity preferences and habits. It will help you
make decisions concerning your health and fitness level. THIS IS NOT A TEST. Answer the
questions as honestly as possible and use the scoring guide to help you asses your physical activity
level.
1. In the past week, how active were you doing physical activities?
a. I did not do any physical activity
b. I just walk around
c. I ran and play a bit
d. I ran and played most of the days

2. In the past week, how many days were you active for at least 60 minutes?
a. 0
b. 1 to 2 days
c. 3 to 4 days
d. 5 or more days

3. In the past week, how many days did you spend watching TV or playing smartphone games
for more than 2 hours?
a. 5 or more days
b. 3 to 4 days
c. 1 to 2 days
d. 0

4. In the past week, I spent most of my leisure time _________________.

a. watching TV and playing smartphone games
b. helping with household chores
c. performing moderate intensity sports , games and dance
d. performing high intensity sports, games and dance

5. In the past week, how many hours in a day did you spend playing smartphone games or
surfing the net?
a. More than 4 hours
b. 3 to 4 hours
c. 1 to 2 hours
d. Less than an hour

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 6. In the past week, approximately how many minutes you spend doing household chores
daily?
a. Less than 15 minutes
b. 15 to 30 minutes
c. 31 to 45 minutes
d. More than 45 minutes

7. In the past week, how many hours of your weekend did you spend in moderate to high
intensity activities?
a. More than 4 hours
b. 3 to 4 hours
c. 1 to 2 hours
d. Less than an hour

8. In the past week, how would you classify your participation in various physical activities?
a. Inactive
b. Lightly active
c. Moderately active
d. Very active

Scoring guideline:
1. Equate the following points for each response to the questions above:
a = 1 point b = 2 points c = 3 points d = 4 points

2. Sum up all points from each questions

Total score _________

3. Rate your score

24 above = Excellent
15-23 = Good
14 below = Needs improvement

4. Based on your score and your rating, write three things that you can improve on and why
you chose these three.
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________

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TEXT CONCEPT
The World Health Organization (WHO) established the “Global Recommendation on
Physical Activity for Health”, with the overall objective of providing national and regional level
program makers with guidance on the dose-response association between the frequency, duration,
intensity, type and total amount of physical activity needed for the stoppage of non-communicable
diseases (NCDs). The recommendations established out in this document address three age groups:
5-17 years old; 18-64 years old; and 65 years old and above.
Let us focus on the first group which is 5-17 years old. According to WHO, young people
and children, physical activity includes games, play, sports, transportation, recreation, chores,
physical education, or planned exercise activity, in the context of family, community and school
activities.
To improve cardiorespiratory and muscular fitness, bone health, and cardiovascular and
metabolic health biomarkers:
1. A person aged 5-17 years old should accumulate at least 60 minutes of moderate to
vigorous-intensity physical activity daily.
2. Amounts of physical activity more than 60 minutes provide extra health benefits.
3. Majority of the daily physical activity should be aerobic. Vigorous –intensity activities
should be unified, including those that strengthen muscle and bone, at least 3 times per
week.
In the Philippine setting, as cited by (Callo & Dajime, 2016), There is a substantial increase
on the health awareness on the health benefits of physical activity and fitness on Filipinos. The
Department of Health (DOH) have implemented strategies that promotes an active lifestyle in the
past decades. Physical activity programs aim to lessen the factor prevalence of sedentary lifestyle
because studies show that physical inactivity is a significant risk factor for numerous
communicable diseases. The general idea of health promotion strategies is to encourage Filipinos
to exercise or to move more.
Physical Activity for Everybody
These commendations are relevant to all healthy children aged 5-17 years unless particular
medical conditions indicate to the contrary.
The accumulation concept refers to targeting the goal of 60 minutes per day by performing
activities in several shorter bouts spread throughout the day (e.g. 2 bouts of 30 minutes), then
adding together the time expended during each of these bouts.
Whenever possible, youth and children with disabilities should meet these
recommendations. However they must work with their health care provider to comprehend and
understand the types and the volumes of physical activity suitable for them considering their
disability.

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 These recommendations are appropriate for all children and youth regardless of gender,
race and culture or income level.
For inactive individual, a progressive increase in activity to ultimately achieve the target
shown above is recommended. It is suitable to start with smaller amounts of physical activity and
slowly increase duration, frequency and intensity over time. It should also be distinguished that if
children are currently not doing physical activity, doing amounts bellow the suggested levels will
bring more benefits than doing nothing at all.

Benefits of Physical Activity to the Children

Suitable practice of physical activity contributes young people to:
• Improve healthy musculoskeletal tissues (i.e. muscles, bones and joints);
• Improve healthy cardiovascular system (i.e. heart and lungs);
• Improve neuromuscular awareness (i.e. movement control and coordination)
• Maintain well body weight
Physical movement has also been related with psychological benefits in young people by
improving their control over indications of depression and anxiety. Also, participation in physical
activity can support in the social development of young people by providing chances for self-
expression, building self-confidence, social interaction and integration. It has also been
recommended that physically active young people more enthusiastically adopt other healthy
behaviours (e.g. avoidance of tobacco, drug use and alcohol) and exhibit higher academic
performance at school.
Pyramid Activity Guide
The Filipino Pyramid Activity Guide was developed by the Philippine Association for the
study of Obesity and Overweight (2000) to encourage Filipinos to become more active.
To use the pyramid’s as a guide is a simple matter. The bottom of both pyramids is the day-
to-day activities and should be done as often as possible. These are considered light physical
activities. Recreational and aerobic activities dominate second level. The recommendation is that
one should do these activities 3 to 5 times a week. The third level is leisure activities and exercise
for strength and flexibility. These should be done 2 to 3 times a week. The top tier should be done
minimally at best. Energy expenditure through physical activity helps in controlling weight
together with a sound diet.
The base of the pyramid contains activities that are easy, convenient and accessible to
everyone. These activities, part of our daily routines, when performed regularly or daily for a
minimum of 30 minutes, even 8 minutes at a time will provide metabolic efficiency by increasing
total energy expenditure. So if you are diabetic, obese, with poor sugar control and have never
involved in any form of exercise before, activities like walking, climbing the stairs, doing

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household chores etc., may be a good start. It is important to note that for beginners, the amount
of cumulative activity time is more important than the specific type and routine of activity.
Aerobic exercise like jogging, brisk walking, swimming, aerobic dancing and recreational
activities like ballroom dancing, badminton, tennis, etc., burn more calories per min per body
weight; and are advised for those who want to lose more weight. To get the most benefit from the
activity, it has to be
done 3-5 times a week
for at least 30-45
minutes. These
activities will also
develop your
cardiovascular
endurance. Leisure
activities like playing
golf and bowling burn
approximately 0.04-
0.09 kcal/min/kg BW.
Though these activities
are pleasant and are
associated with energy
expenditure, they are
not suggested as part of
our daily activities.
This is because
cardiovascular benefit
is achieved only if we
can endure our heart
rates at 60-75% of our
target heart rate.
Flexibility and
strengthening exercises are anticipated to improve bone and muscle strength and progress
resilience of our connective tissue. Even though you may perform it every day, doing 2-3 times
per week may be enough to provide you with its maximum benefits.
Those activities that burn the least calories should be avoided. The top of the pyramid mentions to
activities that are frequently performed by most individuals who are overweight. These activities
are supposed to be responsible for the progressive growth in obesity and diabetes in the country.
Regular activity is no doubt helpful to everyone. Everyone must enjoy the benefits of
regular physical activity. To keep healthy body, one would need to burn 700-1000 kcal per week.
Example, a 60 kg female brisk walking for 30 minutes (150kcal) 5 days a week will burn 900 kcal.
To lose weight, one has to burn 2000-3000 kcal per week, so that a 75 kg male brisk walking for

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45 minutes (338 kcal) 6 days a week will burn 2028 kcal and is expected to lose 0.5 lbs. a week if
he keeps his food intake within suggested range.
The FILIPINO PYRAMID ACTIVITY GUIDE is intended to be a guide that should help
everybody to select an activity that best fits to their lifestyle and health desires. Just 30 minutes of
the different physical activities over the course of a day is healthy and rewarding. Start getting
your rewards, start EXERCISE NOW.

WARM UP OR CONDITIONING EXERCISE

The Importance of Warm up Exercise
It is important to begin with warm up in any form of exercise. This will get the muscles
stretched, reflex and supple harder activities that will follow after the warm up. Warm up may not
be too long, ten minutes is an ideal period. By avoiding the warm up session, a person may miss
out on many essential health benefits to the body. An effective warm also lessen the chance of
suffering minor injuries such as muscle pain and sprain in performing exercise.

The Benefits of Warm up Before Exercise

1. It Will Burns Extra Calories. A well ventilated and open surface (Gym, open court,
field, park) is an ideal place to warm up. In ten minutes warm up, an individual can
burn up to 100 calories.

2. To Prevent Injuries. An individual should not start exercising at a full force the minute
he or she starts working out. Prior to a workout, the muscles are cold, firm and much
more prone to injuries. Warming up before exercising makes them warm and flexible
enough to enable them to perform the workout with lesser chance of strains or injuries.

3. Protects Immune System of the Body. Sudden, all-out exercises can flood the body
with stress hormones that may weaken the immune system. A weakened immune
system is more prone to diseases and illness that can make a person catch cold and get
other virus easily. Warm up exercises help ease the body and prevent it from flooding
with stress hormones.

4. Gets You in a Right Frame of Mind. Just as you prepare physically for a workout,
your mind also needs to be set and warmed up. Warming up before exercising relaxes
your body and helps you get into the mood of having a good workout. If a workout is
started at full force, the body and mind can tire very easily.

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 5. It Will Activates Sugars. The ten minute warm up knocks into the body’s sugars for
energy. On finishing the workout, the body will have used all sugar and will be forced
to tap into the stored fat for more energy. Therefore, a person can burn an intense
amount of fat by following a simple ten-minute warm up routine. The most substantial
characteristic of warming up is to burn fat and get healthy.

6. To Increase Respiration. An effective warming up session increases a person’s heart

rate as well as respiratory rate. This in turn, increases blood flow and brings more
nutrients to the working muscles. This formulates the muscle, joints and tendons for
more vigorous activity.

THE DIFFERENCE BETWEEN WARM UP & STRETCHING: WARM UP THEN

STRETCH
Sometimes we misinterpret and misunderstand that there is a big difference between warm
up and stretching. Several people do stretching and call it warm up. This is INCORRECT. We
must start with a warm up before stretching. If you stretches the muscles without prior warm up,
the muscles are cold and are more prone to injury, such as strain or muscle tear.
Slow jog in place, a slow aerobic dance, and walk with the dog is an ideal warm up to get
the heart pumping and increase blood flow to the muscles. Then than is a good sign that we can
proceed to commence stretching.
ROLE OF EXERCISE
Exercise is significant not only to the body but also to sound mental health makes a person
better, happier, friendlier, more decisive and productive.
Exercise is defined as physical activity that is planned, structured, repetitive and purposeful
for the improvement or maintenance of one or more components of physical fitness.
Regular exercise such as walking, biking and stretching firms up the body and add to self-
esteem. It helps fight stress, improves quality of sleep by night and exercises one's energy level by
day.
People who decide to exercise and start out too hard become exhausted or stressed out and
discouraged. There is a gentler, more enjoyable way to fitness. The new adage “train but don’t
strain” makes a lot of sense.
Train but don’t strain means learning the correct methods of performing the movement in
different types of exercise which can be made part of a regular routine. A good exercise starts with
some low intensity walking or jogging to get better physical performance.
Correct position of the body places strain on the muscles of the body resulting in better
performance of a person. Body mechanics are affected by fat distribution and lack of muscle tone.
Proper body maintenance, control of weight and regular exercise can help prevent such conditions.

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 Physical activity involves any bodily movement by muscular contraction that results in
the expenditure of energy. It is usually classified according to its purpose such as occupational,
transport-related, household and recreational. Many people believed that one should engage in
sports and exercise to be active, which is misconception? In fact, sports and exercise are just part
of the activities that can be classified under recreational physical activity. Exercise is a scheduled
program of physical activities usually planned to improve physical fitness with the purpose of
increasing physical fitness level. While physical activity is dissimilar from exercise.

Health Benefits of Exercise and Physical Activity:

• Reduce the risk of premature death
• Reduce the risk of developing or dying from heart disease
• Reduce high blood pressure or the risk of developing high blood pressure
• Reduce high cholesterol or the risk of developing high cholesterol
• Reduce the risk of developing colon cancer and breast cancer
• Reduce the risk of developing diabetes
• Reduce or maintain body weight or body fat
• Build and maintain healthy muscles, bones and joints
• Reduce depression and anxiety
• Improve psychological well being
• Enhanced work, recreation and sport performance

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 ANATOMY OF A WORK-OUT

Work-out uplifts the heart rate and

Warm-up activities should be
achieves aerobic fitness. Activities, which may
performed before an intense work out. It will
be involved in this phase, are walking, jogging,
help you perform better and will decline aches
running, swimming, bicycling, rope skipping
and pains. It prepares the muscles for exercise
and aerobic dancing. This phase should follow
and allows oxygen supply ready itself for
the principles of training with concern to
whatever strenuous activities to be worked at.
frequency, intensity and time. Getting the
Muscles perform best when they are warmer
target rate is the specified time are important
than normal body temperature. They should
guidelines for this phase.
consist of flexibility exercises that stretch the
entire major muscles group. Light jog also
prepare the heart muscle prior to the workout

WARM UP
5-15 minutes

CONDITIONING BOUT
20-30 minutes

COOL DOWN
5-15 minutes

After workout, COOL DOWN should be accomplished, by walking for a few minutes. This can help prevent
soreness the next day. By massaging the waste products of exercise into the circulatory system also a
cool down type. If stops exercising, the heart continuous for a time to pump the blood to the muscles at
vigorous rate. If you never do cooling down activity, there is a little action to send the blood back to the
heart and will pool in the veins. This pooling may cause light headedness, which can be prevented by
proper cooling down. The walking must be followed with stretching exercises to undo the tightening of
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muscle groups that occurs from vigorous activity.
 Performance Task!
Name: _____________________________________ Date: ________________________
Section: ____________________________________ Day/Time:____________________

I. Do the following activity individually:

Create a minimum of 10 minutes and maximum of 15 minutes workout.
List the activities or type of exercise you want to execute.

Warm-up Phase (2-3 minutes)

Activities Duration
a. __________________________________________________ _______
b. __________________________________________________ _______
c. __________________________________________________ _______

Work-out Phase (6-9 minutes)

a. __________________________________________________ _______
b. __________________________________________________ _______
c. __________________________________________________ _______
d. __________________________________________________ _______
e. __________________________________________________ _______
Cool-Down Phase (2-3 minutes)
a. __________________________________________________ _______
b. __________________________________________________ _______
c. __________________________________________________ _______
Reminder:
After you planned your exercise program, do it in a well-ventilated area that you can move freely
and breathe properly. Video your activity, apply a time lapse up 1 minute to shorten the video.
Save and send.

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II. Answer the following questions briefly.
1. Why should I exercise?

2. How did you feel doing this activity alone?

3. How does your body react while doing your created short form of exercise?

4. When is the best time to exercise?

5. Do I have to exercise daily? Explain.

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References:
Bonoan, B.G. (October 5, 2012). Exercise science and fitness training: theoretical and practical information on
health, fitness, performance and exercise program design. Retrieved June 21, 2016 from
http://exercisescienceandfitnesstraining.blog.com./2012/10/physical-activity-and-physical-fitness_5.html

DepEd Physical Fitness Test. Retrieved from http://depedmarikina.ph/resource%20Physical%Fitness%20Test.pdf

Doyle, A. J. The Exercise and physical fitness. Retrieved March 20, 2010. Available on line: http://www2.gsu.edu/-
wwwfit/benefits.html.

Manalo,A>D> (2012). Physical education one and two. Intramuros, Manila: Mindshapers co Inc.

Mcconnell, K (2011). Strechfit:Strech to get fit and stay fit. London: Axix Publishing Limited

Surio, B.C (2014). Physical fitness and Basketball. Mandaluyong City: Philippines. Books atbp. Publishing Corp.

Tousi, A. Importance of warm-up and stretching. Retrieved from http://www.entraineurdefoot.com/Tousienglish.html

Williams, L. (2006-2016) Example of aerobic exercise. Retrieved June 17, 2016 from http://exercise.loveto
know.com/Examples_of_Aerobic_Exercise

WHO (2016). Global strategy on diet, physical activity and health. Retrieved June 21 2016 from
http://www.who.int/dietphysicalactivity/factsheet_young_people/en/

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