I. Learning Outcomes

I.
Learning Outcomes
At the end of this module, the students must have:
1. discussed comprehensively physical fitness, health and wellness;

2. demonstrated healthy lifestyle habits; and
3. showed appreciation of the importance of healthy living and optimal
health in one’s life through active engagement in the class activities.
II. Time Allotment: 600 minutes (120 minutes/day)
III. Overview
Some decades ago, people were strong and healthy because they were
used to walking long distances and would have to perform every household
chore. In the recent decades, the growth of technology in very fast manners has
decreased man’s efforts in every walk of life. Earlier, the life of our ancestors was
good and their lifestyle was very healthy. Nowadays, most people of any age
group suffer from one or more diseases like high blood pressure, heart attack,
stress- related disease, etc. In order to keep ourselves physically, mentally,
emotionally, socially and intellectually healthy, we need to be active and
energetic on a daily basis by having a well- maintained diet, doing exercise,
positive thinking and systematic good habits. People needs a disciplined walk in
life.
People believed that the school will teach them how to live a better living.
A fitness and wellness course will educate you how to live quality life and live
your life to its fullest potential. Real success is not about having a lot of money.
Having a good living will not help unless one lives a wellness lifestyle. The most
important factor that affects one’s personal well-being is our lifestyle.
IV. Presentation of the Lesson
HEALTH
“Health is wealth” according to a common saying. It is correct and
true. It is only our good health which remains during worst times. It helps us
face all challenges in life.
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Health is a “state of complete physical, mental, and social well-being and

not merely the absence of disease or infirmity.”
- WHO (World Health Organization)
Health is the “optimal well-being that contributes to one’s quality of life. It

is more than freedom from disease and illness, though freedom from disease is
important to good health”.
- Corbin and Welk, et al. (Concepts of Physical Fitness)
Health is “the condition of being sound in body, mind or spirit,

especially freedom from physical disease or pain.”
- Merriam-Webster
Health is the “ability to live your dreams. It is not about the absence of pain,
discomfort or disease. Instead, it points more toward a quality and healthy life.”
- Moshe Feldenkrais
Creator of the Feldenkrais Method (created to improve human
functioning by increasing self-awareness through movement.)
“The best way we can do to maintain health is to preserve it through a

healthful lifestyle, rather than waiting until one is sick and then trying to get well.
This state of enhanced well-being is referred to as ‘wellness’.”
What is Wellness?
Wellness is the integration of many different components (social, emotional,

mental, spiritual, and physical) that expand one’s potential to live (quality of life)
and work effectively and to make a significant contribution to society.
- Charles Corbin, et al.
Concepts of Physical Fitness
Wellness is “satisfying your needs regarding mental and emotional stability,

social consciousness and adaptability, spiritual and moral fiber, and physical
health consistent with your heredity.”
- William Prentice
Get Fit Stay Fit
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“Good health is not about the absence of illness. The notion of good
health has evolved notably in the last few years and continues to change, as
scientists learn more about lifestyle factors that bring on illness and affect
wellness. Wellness -living requires implementing positive programs to change
behavior in order to improve health and quality of life, prolong life, and achieve a
total well-being.”
DIMENSIONS OF WELLNESS
Wellness has seven dimensions. These dimensions of wellness are an

approach to healthy living and balanced life by recognizing the positive
influences on our well-being. Each dimension is being considered individually, but
“it is important to recognize that the dimensions are not independent of one
another; they are interconnected. This means that factors affecting one
dimension will often affect others.”
THE DIMENSIONS OF WELLNESS
PHYSICAL WELLNESS The dimension most commonly associated with being

healthy. It is the ability to maintain a healthy quality
of life that allows us to get through our daily
activities without undue fatigue or physical stress.
• Physically well individuals:
(1) Physically active,
(2) Exercise regularly,
(3) Eat a well-balanced diet,
(4) Maintain a recommended body weight,
(5) Get sufficient sleep,
(6) Practice safe sex,
(7) Minimize exposure to environmental
contaminants
(8) Avoid harmful drugs including tobacco and
excessive alcohol, and
(9) Seek medical exams and care as needed
• Physically well people also exhibit good cardio-

respiratory endurance, appropriate muscular
strength and flexibility, and maintain proper
body composition right for his/her age.
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EMOTIONAL The ability to understand your own feelings,

WELLNESS accepting your limitations, and achieving emotional
stability. The ability to acknowledge and share
feelings of anger, fear, sadness or stress, hope, love,
joy and happiness in a productive manner.
The Path To Emotional Wellness:

(1) Awareness of thoughts and feelings,
(2) Using a positive attitude,
(3) Seeking support and expressing emotion in a
suitable manner,
(4) Setting priorities, and
(5) Accepting mistakes and learning from them
The ability to open our minds to new ideas and
experiences that can be applied to personal
MENTAL WELLNESS/
decisions, group interaction and community
INTELLECTUAL betterment. It is engaging the individual in creative
WELLNESS and stimulating mental activities to expand their
knowledge and skills and help them discover the
potential for sharing their gifts with others.
• An intellectually well person:
(1) Cherishes mental growth and stimulation,
(2) Is involved in intellectual and cultural
activities,
(3) Is engaged in the exploration of new ideas
and understanding.
(4) An intellectually well person explores issues
related to problem solving, creativity, and
learning as well as spending more time
pursuing personal interest, e.g. reading
books, magazines, newspaper keeping
abreast of current issues and ideas
(5) Intellectually well people are also curious and
interested in the communities around them as
well as in the world.
SOCIAL WELLNESS The ability to relate well to others, both within and
outside the family hunt. You see the value in living in
harmony with your fellow human being, seeking
positive, interdependent relationships with others,
and developing healthy behavior.
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WAYS TO CULTIVATE SOCIAL WELLNESS FOR LIFE:

(1) Practice Self-Care
(a) Self-care embraces basic needs such as:
• Getting enough sleep,
• Bathing and brushing teeth,
• Eating healthy,
• Exercising regularly, and
• Avoiding negative coping mechanism like
smoking or over-drinking(alcoholic
drinks)
(2) Know Thyself
• Identify your needs, preferences and values
and communicate them to the people around
you.
(3) Don’t criticize, judge or blame
• People can easily get caught up in self-
critical thinking which perpetuates low self-
esteem, contributes to depression and anxiety,
and inhibits social interaction.
• No one wants to be judged, criticized or
blamed, and if those dynamics are present, it
can indicate an unhealthy and potentially
abusive relationship.
(4) Own Up to Your Part
• Take responsibility of yourself in
disagreements or conflict by using the “I”
language and don’t push all the blame onto
the other person.
(5) Rekindle old friendships with people who are
respectful, positive and supportive.
• Maintaining friendship with individuals who
respect, love and accept you for who you are
is crucial to our social wellness.
(6) Don’t Be A Flake
• Be mindful of the commitments you make
and keep them.
• Know your limitations and don’t spread
yourself too thin.
(7) Appreciate Yourself and Others
• Giving more energy to positives than
negatives helps to keep us happier, healthier
and more hopeful.
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ENVIRONMENTAL The capability to live in a clean and safe environment

WELLNESS that is not detrimental to health. It is the ability to
recognize our own responsibility for the quality of the
air, the water and the land that surrounds us.
Threats to the Earth’s Environment:
(1) Climate Change- is increasing the frequency
and intensity of natural events like droughts,
wildfires, heat waves, rainstorms, tropical
cyclone and hurricane.
(2) Species Extinction and Biodiversity Loss- All
causes are created by consumer demands as
people branch out into areas that were once
home to various species, e.g. intensive
agriculture, unsustainable fishing,
wildlife poaching, habitat degradation, and
destruction acid rain
(3) Air Pollution and Water Pollution
• Air Pollution- Ninety-two percent of the
world population lives in areas with
polluted air which cause 11.6 of global
recorded death (WHO)
• Water Pollution
(a) The Global Risks Report 2018- point out
that plastic pollution is so great that micro-
plastic is found in 83% of tap water in the
world.
(b) Chemical pollution from agriculture and
industries, plants and animals are killed or
attacked by toxins that end up in lakes,
ponds and oceans
(4) Water Crisis- All continents are affected by a
water shortage. Water shortage occurs due to
careless overuse, prolonged drought and
rising temperatures.
(5) Natural Resources Drain- Consumers place
more demands on the Earth’s natural
resources as the population increases.
(6) Deforestation- The Global Risks Report 2018
notes that in 2016, 29.7 million hectares of
forests were cut down. This lead to loss of
biomass and plant species, habitats of
animals.
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• Deforestation disrupts the natural balance

of ecological system
• Deforestation is also a drive of climate
change
(7) Soil Degradation- It results to:

(a) Soil Erosion
(b) Soil Compaction
(c) Application of agricultural chemicals
SPIRITUAL WELLNESS Is the ability to establish peace and harmony in

our lives.
It is a personal matter involving values and beliefs
that provide a purpose in our lives.
• Spiritual wellness follows the following tenets:

(a) It is better to ponder the meaning of life for
ourselves and to be tolerant of the beliefs of
others than to close our minds and become
intolerant.
(b) It is better to live each day in a way that is
consistent with our values and beliefs than to
do otherwise and feel untrue to ourselves.
• Reaching Spiritual Wellness
(a) It is important for everyone to explore what
they believe is their own sense of meaning and
purpose.
(b) The path to spiritual wellness may involve:
• meditation
• prayer
• affirmation
• specific spiritual practices that support your
connection to a higher power or belief system.
(c) Having compassion, the capacity for love and
forgiveness, altruism, joy, and fulfillment help
you enjoy your spiritual health.
(d) Your religious faith, values, beliefs, principles,
and moral define your spirituality.
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OCCUPATIONAL The ability to get personal fulfillment from our jobs or

WELLNESS our chosen career field while still maintaining balance
in our lives.
• You have the ability to achieve a balance
between work and leisure time.
• A person who is occupationally well has his or
her own “ideal” jobs which allow them to
thrive.
• Occupationally well people are able to
maximize their skills, and they have the
opportunity to broaden existing skills or gain
new ones.
• Occupational wellness encourages collaboration
and interaction among co-workers which
fosters a sense of teamwork and support.
THE INTEGRATION OF WELLNESS DIMENSIONS
- Wellness Dimensions +
Depressed Emotional-mental Happy
Ignorant Intellectual Informed
Unfit Physical Fit
Lonely Social Involved
Unfulfilled Spiritual Fulfilled
Negative Total Outlook Positive
- Charles Corbin, et al.

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Activity # 1 (detached this portion and submit to the teacher)
Name:______________________ Course& Year:_______ Class Schedule:______
Self -Check Test:
True or False. Write “T” if the statement is True and “F” if False on the space
before the number.
____ 1. Physical activity plays an important part for health and wellness.
____ 2.“To maintain health is to preserve it through a healthful lifestyle.”
____3. Wellness can change behavior and prolong life.
____ 4.The integration of different components that expand ones potential to
live and work effectively is called Fitness.
____ 5. Being healthy is simply the absence of illness, avoidance of tobacco and
excessive alcohol.
II. Multiple Choice. Choose the correct answer from the choices given. Write
your answer on the blank.
____ 1. According to him, Health is an “ability to live your dreams.”
a. Moshe Feldenkrais c. Corbin and Welk
b. WHO d. Merriam -Webster
____ 2. According to him “Health is a state of complete physical, mental, and
social well-being”.
____3. Health is the condition of being sound in body, mind or spirit, especially
freedom from physical disease or pain.
____4. Wellness is satisfying one’s needs regarding mental and emotional
stability, social consciousness and adaptability, spiritual and moral fiber.
a. William Prentice c. Moshe Feldenkrais
b. Charles Corbin d. WHO
____ 5.“It is an optimal well-being that contributes to one’s quality of life.”
a. Merriam-Webster c. WHO
b. Corbin and Welk d. Moshe Feldenkrais
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III. Identification: Identify the following Dimensions of Wellness. Write the

letter of your choice on the blank.
A. Physical D. Social G. Occupational

B. Emotional E. Environmental
C. Mental F. Spiritual
____ 1.Eating a well-balanced and healthy diet.

____ 2.Accepting mistakes while reflecting and learning from them.
____ 3.Engaging in the pursuit of new ideas and understanding.
____ 4. Not criticizing, judging or blaming.
____ 5.Recognizing the quality of air, water and land.
____ 6. Meditating, praying, and affirming the power or belief system.
____ 7.Achieving balance between work and leisure time.
____ 8. Seeking medical care and exams as needed.
____ 9.Involving in intellectual and cultural activities.
____ 10. Maintaining friendship with individuals who respect, love and accept
you for who you are.
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What is Physical Fitness?
Physical fitness is an important part of life. It is an indicator which shows

whether you have the ability to perform and enjoy day to day physical activities
with ease.
“Physical fitness is not only one of the most important keys to a healthy body; it
is the basis of dynamic and creative intellectual activity.
- John F. Kennedy
Definition of Physical Fitness:
Physical fitness is the general capacity to adapt and respond favorably to

physical effort.
-Werner W.K. Hoeger, Sharon A. Hoeger (2011)

Fitness and Wellness
Physical fitness is the ability to meet the ordinary as well as the unusual
demands of daily life safely and effectively without being overly fatigued and still
have energy left for leisure and recreational activities.
Physical fitness: the various systems of your body are healthy and function
efficiently to enable you to engage in activities of daily living, as well as
recreational pursuits and leisure activities, without unreasonable fatigue.
-William E. Prentice (2004)

Get Fit Stay Fit
Physical fitness is the body’s ability to function efficiently and effectively. It

consists of health-related and skill-related fitness components, each of which
contributes to total quality of life. Physical fitness also includes metabolic fitness.
Physical fitness is associated with a person’s ability to work effectively, enjoy
leisure time, be healthy, resist hypo -kinetic diseases and meet emergency
situations.
-Charles B. Corvin, et al. (2004)
Active Lifestyles for Wellness
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Physical Fitness may be achieved through:

1) Physical activity and exercise
2) Correct nutrition
3) Enough rest (good quality sleep)
4) Stress management and relaxation
Physical Fitness components can be classified into the following categories:

1) Health- related components
2) Skill -related components
3) Physiological components
4) D. Sports-related components
FITNESS COMPONENTS
A. Health- Related Fitness Components
The components of a healthy lifestyle include muscular strength, muscular

endurance, cardiorespiratory endurance, flexibility, and good body
composition.
1. Cardio- respiratory endurance The ability of the heart, lungs and blood
vessels to supply oxygen to the cells to
meet the demands of prolonged
physical activity also referred to as
“aerobic exercise”.
e.g. walking running

rowing treadmill
biking
2. Flexibility The achievable range of motion at a
joint or group of joints without causing
injury.
e.g. stretching Tai Chi yoga

3. Muscular Strength The ability or capacity of a muscle
group to exert force against resistance.
e.g. weight lifting
push- ups
pull -ups
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4. Muscular Endurance The ability of muscles to perform or

sustain repeatedly over a period of
time.
e.g. running
jogging
cross training on an elliptical
machine
5. Good Body Composition The percentage of fat, muscle and
other tissues in the body. (the ratio of
fat to muscle)
B. Skill-Related Fitness Components
The components of fitness that are important for successful motor

performance in athletic events and in lifetime sports and activities are as
follows:
1. Speed The ability to propel the body or a part

of the body rapidly from one point to
another. It is a combination of distance
and time.
e.g. soccer
basketball
sprints in track
stealing a base in baseball
2. Power The ability of the muscle to produce

maximum force in the shortest time.
The two components of power are

muscle speed and force (strength).
An effective combination of these two

components allows a person to produce
explosive movements.
e.g. putting the shot

spiking
hitting a ball in baseball
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3. Agility The ability to change or alter quickly

and accurately in any direction.
Agility is important in many sports such

as basketball, soccer, and gymnastics, in
which participants must change
direction rapidly and at the same time
maintain balance body control.
e.g. car racing

whistling
playing basketball
4. Balance The ability to maintain the body in

equilibrium while moving or standing.
e.g. gymnastics skiing

diving wrestling
ice skating football
Types of balance:
• Static Balance- the ability to
maintain one’s equilibrium in a
fixed position
• Dynamic Balance- the ability to
maintain one’s equilibrium while
the body is in motion
• Rotational Balance- the ability to
maintain one’s equilibrium after a
turn
5. Coordination The ability to integrate the senses-

visual, auditory, and proprioceptive
(knowing the position of your body in
space) – with muscle function to
produce smooth, graceful, accurate,
skilled and harmonious body
movements.
e.g.kicking the ball in soccer.

hitting the ball in baseball game.
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6. Reaction Time The length of time required to react to a

stimulus
e.g. to start in track or swimming after

hearing the whistle of a starter gun.
playing tennis at the net.
C. PHYSIOLOGICAL COMPONENTS OF FITNESS
Physiological fitness includes non-performance components of physical

fitness that relate to biological system that are influenced by one’s level of
habitual physical activity.
1. Metabolic Fitness Denotes improvements in the metabolic

profile through a moderate intensity
exercise program in spite of little or no
improvement in health-related fitness.
e.g. a state of metabolic systems and

variable predictive of the risks of
diabetes and cardiovascular
disease.
2. Morphological Fitness A non-performance component of
physical fitness related to body
composition factors such as body
circumferences, body fat content and
regional body fat distribution
3. Bone Integrity A non-performance component of

(Bone Strength) fitness related to bone mineral density.
Bone integrity is related to habitual
physical activity.
D. SPORT RELATED COMPONENTS OF FITNESS
• Sports can keep an individual fit and healthy because s/he is getting
his/her metabolism flowing
• Coaches and sport scientists talk about training program that
“matches the demands of sport”
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• To best match these demands, framework can be created to forget

fitness components. e.g. “muscular strength, power etc.”
• “Programs for strength and conditioning are developed by
manipulating training variables” such as:
(a) Intensity (how hard)
(b) Duration (how long)
(c) Recovery (how much rest)
(d) Volumes and Tempo
• Strength-targeted training improves:
(a) Joint stability
(b) Increases muscle size
(c) Contributes to power development
• Cardio-based programs develop:
(a) More efficient use of oxygen
(b) Improved use of fat for energy
(c) Increased size to exert greater force
(d) Improved blood flow
(e) Greater lung capacity
(f) Increased size of the heart to pump more blood in one stroke
(g) Better coordination
(h) Stronger bones, ligaments, and tendons to reduce injuries.
• Individual differences also require appropriate adjustments as the
coach identifies “the athlete’s strength and areas for improvement.”
• “Sport fitness activities improve psychological preparation of athletes,
sport skill development and other qualities that will translate to sport
performance.”
Note: Simply put, the skill-related components are also sport –related
components.
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Activity # 2 (detached this portion and submit to the teacher)
Name: __________________Course& Year:________ Class Schedule:________
Self- Check Test:
A. Identify the components of Physical Fitness. Write your answers on the

blanks.
___________ 1.“This component identifies the ability of lungs, heart and blood
vessels to supply oxygen to the cells.”
___________ 2.“This is the ability or capacity of a muscle or groups of muscles
to exert force against resistance.”
___________ 3.“This is the relative percentage of fat, muscle and tissues in our
body.”
___________ 4.“This is the ability of the muscle to produce maximum force in
the shortest time.”
___________ 5.“This is how you maintain the body in equilibrium while moving
or standing.”
___________ 6.“This is a reaction to a stimulus.”
___________ 7.“This is the ability of muscle to produce smooth, grace and
harmonious body movements.”
___________ 8.“This is the ability of the muscles in our body to change
direction.”
___________ 9.“It is a function of distance and time.”
___________ 10.“One of the best examples is weight lifting, push-ups and pull-
ups.”
B. Differentiate the following Physiological Components of Fitness and give one

example for each component.
1. Metabolic Fitness
2. Bone Integrity
3. Morphological Fitness
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LOVE YOURSELF enough to live a HEALTHY LIFESTYLE
When people die at a young age, it is considered to be early or premature death.

The most important factors contributing to early death are unhealthy lifestyles.
A HEALTHY LIFESTYLE is one which helps to keep and improve people’s health
and well-being.
WHAT IS “LIFESTYLE”?
• A way of living of individuals, families (household), and societies, where in

they manifest ways of coping with their physical, psychological, social and
economic environments on a day to day basis.
• Lifestyle is expressed in both work and leisure behavior patterns and (on
an individual basis) in activities, attitudes, interests, opinions, values, and
allocation of income. It also reflects people’s self-image or self-concept;
the way they see themselves and believe they are seen by the others.
• Lifestyle is composite of motivations, needs, and wants and is influenced
by factor such as culture, family, reference groups, and social class.
BusinessDictionary.com
WHAT IS A HEALTHY LIFESTYLE
Adhering to a healthy lifestyle is necessary to increasing quality and years

of healthy life. Lifestyle and behavior are in your control. If you make changes
and adhere to them, good things will happen.
According to World Health Organization (2017),“as shown in Table 1

below, among the top 50 causes of death in the Philippines the coronary heart
disease ranks as first. The damage may be caused by various factors including:
smoking, high blood pressure, high cholesterol, overweight or obesity, physical
or inactivity, diabetes or insulin resistance, stress, and sedentary lifestyle. “
The focus of the new era is on the process Healthy Lifestyle, or “what a
person does”, rather than “what a person can do” constitutes process. If a
person does the process (i.e. adopting a healthy lifestyle) positive changes will
occur to the extent that change is possible for that person. Lifestyle is the most
important factor influencing health, fitness, and wellness.
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Table 1: World Health Organization (WHO)
Rate World Rank Rate World Rank

1. Coronary Heart Disease 191.79 28 26. Other Injuries 5.59 132
2. Stroke 134.74 29 27. Malnutrition 4.86 61
3. Influenza and Pneumonia 115.96 24 28. Ovary Cancer 4.80 78
4. Lung Disease 44.52 15 29. Oral Cancer 4.75 45
5. Tuberculosis 42.23 41 30. Falls 4.74 101
6. Diabetes Mellitus 41.44 53 31. Other Neoplasms 4.63 29
7. Kidney Disease 32.20 22 32. Leukemia 4.41 62
8. Hypertension 23.56 44 33. Inflammatory/Heart 4.22 131
9. Breast Cancer 23.02 25 34. Anemia 4.18 28
10. Asthma 19.47 15 35. Suicide 3.73 163
11. Lung Cancers 16.99 72 36. Stomach Cancer 3.07 154
12. Prostate Cancer 13.44 114 37. Rheumatic Heart Disease 3.00 75
13. Violence 12.60 33 38. Lymphomas 2.98 137
14. Road Traffic Accidents 11.82 116 39. Skin Disease 2.97 62
15. Liver Cancer 11.42 29 40. Maternal Conditions 2.92 63
16. Liver Disease 11.32 119 41. Pancreas Cancer 2.78 105
17. Colon-Rectum Cancers 11.26 64 42. Pertussis 2.06 28
18. Peptic Ulcer Disease 10.36 8 43. Alcohol 1.88 78
19. Cervical Cancer 9.15 84 44. Dengue 1.78 4
20. Diarrhoeal diseases 9.03 69 45. Alzheimers/Dementia 1.74 181
21. Endocrine Disorders 8.94 54 46. Uterin Cancer 1.74 107
22. Low Birth Weight 8.69 78 47. Meningitis 1.69 79
23. Congenital Anomalies 7.56 109 48. Epilepsy 1.58 103
24. Birth Trauma 5.83 74 49. Encephalitis 1.10 56
25. Drownings 5.78 64 50. Oesophagus Cancer 1.01 153
Top 50 Causes of Death in the Philippines
Data source: World Health Organization (2017)

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Healthy Lifestyles (the processes) are also within a person’s individual

control. Any person can benefit from lifestyle change and any person can change
a lifestyle. These lifestyle changes will make a difference in health, fitness, and
wellness for all people.
-Corbin-Lindsey- Welk (2006)

HEALTHY LIFESTYLE HABITS
“The art of living well and the art of dying well are one”. -Epicurus
1. Participating in Physical Activity Regularly
Regular physical activity is associated with the reduced risk of many

diseases. Regular physical activity is a positive addiction. It is habit-forming but
the result of the habit is positive; not negative. Regular exercise can be fun,
enjoyable and can improve and maintain the quality of life.
Examples:
(a) Walking- you can walk at your own pace and at your own schedule
(b) Swimming or water exercise where you have access to a pool
(c) Yoga or Pilates
(d) Ballroom, zumba, or middle eastern dance (belly dancing)
(e) Bicycling
(f) Tennis and other sports
(g) Martial arts
2. Eating Properly (Good Nutrition)
Good eating habits can help you feel and look your best.
(a) Eat colors of the rainbow- food that are colorful and vibrant in nature are
the ones mostly offering the most nutrients
• Eating fruits and vegetables reduces your risk of several leading diseases
• Eat fruit salad without dressing
• Eat fruits with breakfast and as snack
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(b) Practice Mindful Eating- recognize if the desire to eat is based on

boredom, cravings or real hunger
(c) Watch Portion Sizes- To help keep portions in check without weighing out
all foods, use smaller plates, and split entrees at restaurants when dining out.
(d) Reduce salt, and saturated/trans fats- salt and prepared foods increase
risks of high blood pressure and high cholesterol, which increases risks for heart
disease and stroke.
3. Managing Stress
What is stress?
Stress is the responses that occur in the body when the internal balance
or equilibrium of the body system is disrupted. Reducing and learning to cope
with stress are associated with feelings of well-being and improved quality of life.
HOW TO REDUCE OR ALLEVIATE STRESS:
(a) Indulge and engage in physical activity-physical exercise can be used as a

surrogate to metabolize the excessive stress hormones and restore your
body and mind to a calmer, more relaxed state.
(b) Get more sleep-try to take a warm bath or read a calming book for a few
minutes to relax your body, tire your eyes and help you forget about the
things that worry you.
(c) Avoid caffeine, alcohol and nicotine-avoid or at least reduce your
consumption because these are stimulants and so will increase your level
of stress rather than reduce it.
(d) Share worries with someone you can trust- talking things with a friend,
work colleague, or even trained professional can help you find solutions to
your stress and put your problems into perspective.
(e) Try relaxation techniques- learning to relax, as a way to reduce stress and
anxiety and to promote good sleep is a key life skill.
(f) Keep a stress diary- a stress diary is an effective tool as it will help you
become more aware of the situations which cause you to become
stressed.
• Note down the date, time and place of stressful episode, what you
were doing, who you were with
• How you felt both physically and emotionally
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• Rate your stress (1-10 scale)

• Use the diary to understand what triggers your stress and how
effective you are in stressful situations.
4. Avoiding Destructive Habits
Among the most destructive habits are the use of tobacco, and alcohol
and the abuse of drugs. Once they are adopted, these habits are
exceptionally difficult to eliminate.
What is Tobacco Smoke?
The major components of tobacco smoke are:
(a) Nicotine- a colorless, oily compound is extremely poisonous in

concentrated form.
Effects: Constricts the blood vessels of the skin
• increases the blood pressure and the heart rate

• numbing effect on the taste receptors of the tongue
• Small doses have a stimulating effect upon various brain centers.
(b) Carbon Monoxide- approximately 1% of cigarette smoke is composed

of carbon monoxide. The carbon monoxide in cigarette smoke reduces the
oxygen carrying capacity of the red blood cells and therefore causes a
reduction of oxygen in the body. This is one of the reasons why smokers
complain of “shortness of breath”.
(c) Tar- a dark sticky substance that can be condensed from cigarette
smoke. Tar is extremely toxic and carcinogenic.
• Passive Smoke (second hand)
Individuals exposed to passive smoke develop nasal symptoms, eye

irritation, headaches, cough and in some cases allergies to smoke.
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• Alcohol Abuse
The reason some people abstain, some drink moderately, while

others imbibe heavily have never been completely explained. The
studies seem to indicate that alcohol meets individual need
patterns. It is felt that situations and environmental conditions that
produce tension and insecurity may cause some to resort to
drinking.
What is Alcoholism?
Alcoholism is called a disease because alcohol can make a person sick

and totally dependent on the substance and the abuse of it.
Alcoholism is a disease in which a person is powerless to stop drinking

and drinking seriously alters his or her normal living pattern.
• Effects of Alcohol:
(a) Depresses the central nervous system

(b) Gastritis- an inflammation of the stomach due to excessive alcohol
consumption
(c) Malnutrition- because alcoholics lose interest in food
(d) Poisonous to cells
-liver disorders, cirrhosis (a scarring and hardening of liver tissue)
-Cancer, cancer of the liver, larynx, esophagus and tongue
DRUG ABUSE, USE AND MISUSE
Drug Abuse differs from drug- use and drug -misuse.
Drug use refers to the taking of any drug for medical purposes.
Drug misuse refers to the irresponsibility that many individuals ignore medical
advice about proper use of a prescribed drug or lend prescriptions to others.
Drug abuse may be defined as the use of drugs for non -medical reasons; that
is with the intent of getting high altering mood or behavior.
24
Drugs are most commonly abused because of their effects on mood and
behavior.
Drug Addiction is a chronic disease characterized by drug -seeking and use

that is compulsive or difficult to control, despite harmful consequences.
An addicted individual’s body:
(a) Needs a drug to function

(b) Builds a tolerance to that drug
(c) In most cases suffers from withdrawal symptoms (the unpleasant physical
problems that occur when the drug is taken away)
Long term use causes changes in other brain chemical systems and circuits as
well, affecting functions that include:
(a) Learning
(b) Judgment
(c) Decision-making
(d) Stress
(e) Memory
(f) Behavior
People can be habituated to the consumption of alcohol, cigarettes and drugs if

the person feels psychologically that it is helping him in some way.
Addiction is treatable and can be successfully managed.
Addictions are preventable. Teachers, parents, and health care experts have
crucial roles in educating young people and preventing drug use and addiction.
5. Adopting Good Safety
Accidents are a major cause of death and according to the Philippine

Statistics Authority (PSA), an average of 34 Filipinos die everyday due to
vehicular collision. According to Mark de Leon, Assistant Secretary for
Department of Transportation, there is a daily average of 262 road crashes in
Metro Manila alone.
• Motorcycles, 53%
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• Pedestrian, 19%
• Drivers of vehicles with four wheels or more, 14%
Accidents result in many disabilities and problems that can detract from good
health and wellness. All accidents cannot be prevented, but it can be
mitigated by possibly adopting habits that greatly reduce potential risk of
accidents. With knowledge and education, many injuries can be prevented.
Examples:
(a) Road and pedestrian safety

(b) Stranger safety
(c) Slip, trips and falls including child proofing equipment
(d) Burns and electrical shocks
(e) Chemicals and poisons
(f) Drowning
(g) Airway Obstruction
(h) Animal safety
(i) Home safety rules
(j) Government law, policies and standards
6. Learning First Aid
Apply first aid is considered can prevent deaths if administered first. All
people should be familiar with cardio pulmonary resuscitation (CPR) and the
Heimlich maneuver for assisting a person who is choking. Many agencies give
extensive classes in first aid taught by qualified experts.
7. Adopting Good Personal Health Behaviors
Also, there are easy personal health behaviors that are important to optimal
health. These behaviors should be acknowledged as simple because they are
often taught in school and at home at a very young age. Still there are many
adults who failed to adopt these behaviors on a regular basis.
Examples:
(a) Regular brushing and flossing of teeth.

(b) Care of ears, eyes and skin.
(c) Drinking a minimum of eight glasses of water every day.
26
(d) Healthy breakfast in the morning.

(e) Whenever you can, walk.
(f) Improve your posture.
(g) Improve your sleep habits.
(h) Practice good hygiene.
8. Seeking and Complying with Medical Advice
If one is feeling unwell, that person may need to consult a physician.

Some people purposely avoid seeking the advice of a physician because they are
terrified that something may be wrong. This occurs in spite of the evidence that
delay in treatment greatly increases the risk of death for many diseases that can
be cured or controlled.
Regular examination is important for all people to help in the early diagnosis of
problems.
Example:
• Self-examination for breast cancer, periodic mammograms and pap test

for women
• Regular testicular exams and prostate test are recommended for men
Other Important Behaviors that should be considered:
(a) Be familiar with the symptoms of the most common medical problems.
(b) If symptoms are present, seek medical help. Many death could be
prevented if the early warning signs of medical problems were needed.
(c) If medical advice is given, comply. It is not uncommon for people to stop
taking medicine when symptoms stop rather than taking the full amount
of medicine prescribed.
(d) If you doubt the advice given, seek a second opinion
9. Protecting the Environment
Concern for the environment has increased in recent years as indicated by

the fact that more than eight of ten households voluntarily recycle newspaper,
glass or plastic. Experts are quick to point out that protecting the environment
may be one of the most important things that we can do over time to guarantee
quality of living for our children and the generation to come.
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10. Being an Informed Consumer
Each year, too many people purchase health services and products that
are ineffective and often dangerous. Extensive advertising of quack health
products often by celebrities bombards all of us. It is important to investigate the
so called health products and services of all kinds.
11. Managing Time and Priorities Effectively
Central to the idea of wellness are working efficiently and making a

significant contribution to society. A social contribution requires time for special
causes, and social wellness requires a commitment of time to family and friends.
A healthy lifestyle is one that distributes time efficiently to ensure that

exact tasks allocated to appropriate priorities. Time and priority management can
lead to behaviors that contribute to each wellness dimensions and ultimately to
total wellness.
BENEFITS OF FITNESS AND WELLNESS
1. Improves and strengthens the cardiorespiratory system.

2. Promotes better muscle tone, muscular strength and endurance.
3. Improves muscular flexibility.
4. Enhances athletic performance.
5. Helps maintain recommended body weight.
6. Helps preserve lean body mass.
7. Increases resting metabolic rate.
8. Improves the body’s ability to use fat during physical activity.
9. Improves posture and physical appearance.
10. Improves functioning of the immune system.
11. Lowers the risk for chronic diseases and illness (e.g. cardio -vascular
diseases and cancer).
12. Decreases the mortality rate from chronic diseases.
13. Thins the blood so it doesn’t clot as readily (thereby decreasing the
risk for coronary heart disease and strokes).
14. Helps the body manage cholesterol more effectively.
15. Prevents or delays the development of high blood pressure and lowers
blood pressure in people with hypertension.
16. Helps achieve peak bone mass in young adults and maintain bone
mass later in life, thereby decreasing the risk for osteoporosis.
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17. Helps prevent and control diabetes.

18.Helps people sleep better.
19. Helps prevent chronic back pain.
20. Relieves tension and helps in coping with life stresses.
21. Raises levels of energy and job productivity.
22. Extends longevity and slows the aging process.
23. Promotes psychological well-being through better morale, self-image,
and self-esteem.
24. Reduces feelings of depression and anxiety.
25.Motivates a person toward positive lifestyle changes (e.g. improving
nutrition, quitting smoking etc.).
26. Speeds recovery time following physical exertion.
27. Speeds recovery following injury or disease.
28. Regulates and improves overall body function.
29. Helps maintain independent living, especially in older adults.
30. Enhances quality of life: people feel better and live a healthier and
happier life.
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Activity # 3 (to be submitted to the teacher)
Name:____________________ Course& Year:________ Class Schedule:_____
Unit Test:
A. Write the correct components of physical fitness being described in each of

the following. Write your answers on the space provided.
___________ 1. It includes running, treadmill and aerobic exercise.

___________ 2. Stretching and a split are the best examples of this component.
___________ 3.Relative percentage of one’s body fat.
___________ 4. A ballerina wearing pointe shoes while making pirouette step.
___________ 5. A “ pax de duex “ dance while the male lead dancer lift the girl
in one hand motion.
B. Give at least 3 examples of Dimension of Wellness.

Physical Emotional Mental Environmental Spiritual Social Occupational
1.
2.
3.
C. Modified True or False. Write “true” if the statement is correct. If the

statement is false, change the underlined words to make it correct. Write your
answer on the blank.
___________ 1. Lifestyle is the integration of many different components that

expand one’s potential to live and work effectively.
___________ 2. Health is “the ability to live your dreams”
___________ 3. Emotional Wellness is the ability to relate well to others, both
within and outside the family hunts.
___________ 4. Physical Fitness is the basic of dynamic and creative intellectual
activity.
___________ 5. Lifestyle is the most important factor influencing health, fitness,
and wellness.
___________ 6. Balance is the responses that occur in the body when the
internal balance or equilibrium of the body system is disrupted.
___________ 7. Nicotine is a colorless, oily compound positive lifestyle changes.
___________ 8. Fitness and Wellness help one’s feeling of depression and
anxiety.
___________ 9. Fitness motivates a person toward proper posture.
___________ 10. Drug misuse refers to the use of drugs for non-medical
reasons that intends to get high altering mood or behavior.
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Activity # 4 (Practical Performance Number 1)
DIMENSIONS OF WELLNESS
General Instruction: Create a 2-minute role play showing the integration of

different dimensions of wellness.
Guidelines:
1. Do a role play of the different dimensions of wellness (physical, mental,
emotional, social, spiritual, environmental and occupational)
2. The duration of the video must not exceed 2 minutes.
3. No need to edit the video.
4. You may use props and costume as well as the participation of other
persons but strict observance of minimum health standard is a must.
5. Submit it in MP4 format.
Rubric/Criteria:
Content : Showed the integration of wellness dimensions.

(40%)
Execution : Creativity and precision of movements. (40%)
Presentation : Exhibition of confidence, enthusiasm and expressions.

(20%)
Criteria Score
Content (40%)
Execution (40%)
Presentation (20%)
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HEALTHY LIFESTYLE HABITS
General Instruction: For a maximum of 2 minutes, record a video of healthy

lifestyle habits that you practice in your daily life.
Guidelines:
1. The video should have a maximum of 2 minutes
presentation.
2. You are the only person that should be seen in the video.
3. No other persons required.
4. There should be a clear audio.
5. No need of editing the video.
6. Submit it in MP4 format
7. Send the video through email or canvas.
Rubric/Criteria
Content : Portrayed healthy lifestyle habits appropriate in

achieving optimal level of fitness. (40%)

(20%)
Criteria Score
Content (40%)
Execution (40%)
Presentation (20%)
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I. Learning Outcomes
1. performed health and skill -related fitness stunts as part of fitness

assessment;
2. performed warm-up and cool down exercises;
3. demonstrated good posture techniques and
4. exhibited appreciation of fitness and lifestyle assessment through
careful analysis of fitness tests results.
III.Overview
Getting fit depends on physical activity and exercise patterns. Fitness is

something that people often plan for, but young people learn to get or keep fit
without depending on others. They learn to become responsible and make their
own decisions for their own physical fitness.
FITNESS ASSESSMENT
Fitness assessment, also known as” fitness test”, comprises a series of

exercises that help evaluate the health and physical status of an individual. There
is wide range of standardized tests, some of which are used for medical purpose
(to ensure that a person can tolerate an activity) and others of which establish
whether a person is qualified to participate (e.g. army combat readiness test).
For the purpose of general health and fitness, tests like these are considered the
starting point for designing an appropriate exercise program. They are meant to
ensure that a person won’t be at risk of harm and provide the trainer with the
insights needed to establish clear and effective fitness goals.
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Reason for Fitness Testing
(a) To show a starting level of fitness

(b) To motivate or set goals
(c) To vary on existing training programs
(d) To monitor improvement
(e) To compare one’s performance to natural averages (norm)
(f) To identify strengths or weaknesses
(g) To re-evaluate needs in training
General Readiness: Dressing for Physical Activity
1. Wear comfortable and proper clothing
(a) Don’t wear clothes that are very tight. Tight clothing can restrict your
blood or limit your motion during vigorous exercise. You need to
move freely and if you want to stay cool, air needs to reach your skin
so it can dry your sweat.
(b) Dress in layers when exercising outdoors. You can take some off as
you warm-up and put them back on when you cool down
(c) Find the right fabric. If you are going to sweat, you may be more
comfortable in material that soaks up wetness. Try a synthetic, like
polypropylene. Cotton may be less comfortable because it stays wet
longer.
(d) Consider wearing a comfortable sports bra (for women). Wearing a
supportive sport bra can help protect your breasts and keep them
from bouncing painfully while exercising. Try on a few to see which
style you prefer.
(e) Wash exercise clothing regularly. Clean clothing is more comfortable
than soiled clothing and it reduces chances of fungal growth or
infections.
2. Wear the proper shoes
Wearing the right shoes when you work out is very important. To find the
right pair, follow these tips:
(a) Make sure your shoes protect your feet. They should be sturdy and
have cushioned soles. They should also have arch supports (the
raised part inside that curve under the bottom of your feet).
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(b) Make sure the shoes are right for what you do. If you plan to run or
play a certain sport, consider shoes made for that activity. Tennis
players should wear tennis shoes and runners should wear running
shoes.
(c) Get the right fit. Try on shoes before buying them. When you try
them on, wear the kind of socks you normally wear and walk to see
how they feel. The shoes should not feel too heavy because extra
weight makes exercise more tiring. The wrong fit can hurt or even
cause foot problems. Choose leather or cloth shoes. Vinyl or plastic
shoes do not let air pass through to help cool your feet.
(d) Wear the proper socks. Thick sport socks provide a cushion, help
prevent blisters and absorb perspiration from your feet.
(e) Consider lace-up ankle braces. Ankle braces can help prevent ankle
injuries, especially for activities with quick changes in direction such
as basketball and volleyball. Lace-up ankle braces reduce the number
of ankle injuries. Also consider wearing high-top shoes for ankle
support.
THE WARM-UP, THE WORKOUT PROPER AND THE COOL-DOWN
The time you spend doing physical activity on any given day is your daily
physical activity session, or exercise session. A good, safe activity session has
three stages: a warm-up, a workout proper and a cool- down.
WARM-UP
A warm-up is important in all activities or exercises, it prepares your body

for more vigorous physical activity. It enhances and improved performance and
helps prevent injury.
(a) Heart warm-up
• Consists of several minutes (at least 2) of walking, slow jogging, or a

similar activity that prepares your heart for more vigorous activity.
• The heart warm-up increases the total body temperature as well as
increasing muscle temperature and blood supply to the muscles.
35
(b) Muscle stretching warm-up
Consists of exercises that slowly stretch the muscles to loosen and relax
them.
Guidelines to help you develop your own warm-up:
• Your heart warm-up should at least be 2 minutes and up to several

minutes. It might include walking, slow jogging, slow swimming, slow
bicycling, or a similar activity.
• Do your heart warm-up both before and after your muscle stretching
warm-up. The first gets the muscle ready for stretching and the
second gets you ready for more vigorous activity after the stretching.
• Stretch slowly and easily. Do not bounce, jerk or try to stretch too far.
The warm-up is meant to get you ready for your workout; it is not the
time for flexible workout.
• When preparing for sports, dance and other vigorous activities, include
a few slow and easy movements that are similar to the activity you will
do.
Example: If you are going to pitch for a baseball game, you should warm-
up your throwing arm.
-start by making a few easy, short throws

-gradually work up to longer, harder throws as your arm muscles become
warmer and more limber.
The Cool Down
A cool down is one of the most important part in exercises or activities, it

help the body recover after a workout, usually consisting of a heart cool down
and a muscle cool down and stretch.
After any aerobic activity, the blood is pooled in the extremities, and the
heart rate is elevated. The purpose of the cool down:
• Is to bring the heart rate down to near normal
• And to get the blood circulating freely back to the heart
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Guidelines when you cool down:

• Continue to move for several minutes after vigorous activity before
stretching your muscles.
• Your muscle stretch can be the same stretching exercises you did as a
warm-up, except that you may increase the intensity of each stretch
because the muscles are now warmed. Stretch slowly without bouncing.
Stretch the muscle groups that you used vigorously in your workout.
SAMPLE WARM-UP AND COOL DOWN EXERCISES
Walk and jog (cardio-vascular exercise)
Before you perform a vigorous work-out,

walk and jog slowly for 2-3 minutes or more.
After an exercise, do the same. If possible
do this portion of the warm-up prior to
muscle stretching.
CALF STRETCHER
This exercise stretches the calf muscles (gastrocnemius and soleus).

37
• In standing position face a wall with your feet 2 or 3 feet away.

• One step forward on right foot to allow both hands to touch the wall.
• Keep the heel of your left foot on the ground, toe turned in slightly, knees
straight, and buttocks tucked in.
• Slightly lean forward by bending your front knee and arms allowing your
head to move nearer the wall.
• Hold.
• Repeat with the right leg as many as desired.
ZIPPER
This exercise is good in the muscle on the back of the arm (triceps) and the
lower chest muscles (pecs).
• Stretch right arm and reach behind head

and down the spine (as if pulling up a zipper).
• Using the left hand, push down on right
elbow and hold.
• Repeat on the other side as many as desired.
38
SEATED SIDE STRETCH
This exercise is good in the muscles of the trunk.
• In a cross sitting position. Stretch the left arm as far as possible over the
head to the right.
• Bend at the waist (to right).
• Hold. DO not let the trunk rotate.
• Repeat to the opposite side as many as desired.
Note: For less stretch, the overhead arm may be bent.
LEG HUG
39
This exercise is good in the hip and back extensor muscles.
• In supine lying position, bend one leg and grasp your thigh
under the knee hug or pull closer to your chest.
• The other leg straight and on the floor. Hold.
• Repeat to the opposite leg.
HAMSTRING STRETCHER
This exercise is good in the muscles of the back of the upper leg (hamstring),
hip, knee and ankle.
• In supine lying position. Bend the right knee closer to the chest and
grasp the toes with the right hand.
• Put the left hand on the back of the right thigh.
• Pull the knee toward the chest, push the heel toward the ceiling and pull
the toe toward the shin.
• Try to straighten the knee. Stretch and hold.
• Repeat with the left leg and as many as desired.
40
COUNTING HEART RATE
To perform many of the activities that you will do in the future weeks, you
will need to be able to determine your one-minute heart rate.
Counting Resting Heart Rate:
Your resting heart rate is the number of times your heart beats when you
are relatively inactive or you are not doing anything. Follow these instructions to
determine your resting heart rate:
1. Sit and take your heart rate by using the first and second fingers of
your hand to find a pulse at your wrist. Do not use your thumb. This is your
radial pulse. Practice so that you can locate the pulse quickly.
2. Count the number of pulses for 1 minute. Record your one-minute
heart rate on your record sheet.
3. Take your resting (seated) heart rate again, this time counting the
pulse on your neck. This is your carotid pulse. If you use your right hand, count
your neck pulse on the right side of the neck. Be careful not to press too hard.
Record your results.
4. Try taking your pulse using a 15-second count. First, count the heart
rate for 15 seconds then multiply the number by 4. This method is considered to
be especially good because you can do it quickly and because counting your
heart rate for longer periods after exercise is less accurate. This is because your
heart rate slows down quickly when you stop exercising, so long counts
underestimate your heart rate during exercise. Counting for shorter periods can
result in error because a single beat error in counting is multiplied several times.
You can use table 1.1 to help you determine your one-minute heart rate from
your 15-second count.
5. Now take both your wrist and neck pulse while you are standing.
Repeat the pulse (both wrist and neck) count while sitting. Compare your results.
Usually your standing pulse is faster than your sitting pulse. Record your result
on your work sheet.
6. Take the pulse of a partner while a partner takes your pulse
(standing). Compare your self-counted heart rate with your heart rate as
determined by your partner. You may use different methods of counting, but use
the same one as your partner when making comparisons. Record your results.
41
Heart Rate in 15-second intervals
15-s rate 1-min rate 15-s rate 1-min rate

15 60 33 132
16 64 34 136
17 68 34 136
18 72 36 144
19 76 37 148
20 80 38 152
21 84 39 156
22 88 40 160
23 92 41 164
24 96 42 168
25 100 43 172
26 104 44 176
27 108 45 180
28 112 46 184
29 116 47 188
30 120 48 192
31 124 49 196
32 128 50 200
Find your 15-second heart rate in (1st & 3rd) column, your one-minute heart rate
in (2nd & 4th) column.
My Heart rate in 15-s _____________ My Heart rate in 1-min________________
COUNTING EXERCISE HEART RATE
Counting your pulse after activities such as jogging, dancing or any

vigorous activity can be difficult, but you can get your heart rate during a
physical activity by determining your heart rate immediately after exercising. To
estimate your heart rate during exercise using your after –exercise-pulse count,
follow these instructions:
1. Walk at a fast pace for one minute. Immediately after the walk, locate
your pulse (within 5 seconds) and use one of the methods below to determine
42
your heart rate. You may continue to walk slowly while you count your heart rate
(slow walking can help you recover faster). Other option, If you have trouble
counting your heart rate while walking, stand still and count your heart rate
then continue moving after the count. Your heart rate should be faster than it
was at rest. Record your results on your record sheet.
2. Jog or run at a moderate pace for one minute. Immediately after the
jog, determine your heart rate while you continue to walk slowly or stand still.
Your heart rate should be faster than it was at rest. Record your results on your
record sheet.
3. Play an active game. Immediately after the game, count your heart
rate. If it was a vigorous game, your heart rate will be higher than after the run.
Record your results on your record sheet.
FITNESS STUNTS AND FITNESS ESTIMATES (PRE -TESTING)
Purpose: It may help you to understand each of the eleven health-related and
skill-related physical fitness components and your current levels of physical
fitness.
CARDIOVASCULAR FITNESS-STEP TEST
Equipment needed: Stopwatch or clock with a second hand,12-inch bench or

“bleacher” steps (seating area)
Goal: Step on and off the bench for 3 minutes straight while keeping a
consistent pace and then see how quickly your heart rate will come back down.
Execution:
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1. Step up with your right foot. Step up with your left foot. Step down
with your right foot. Step down with your left foot.
2. Repeat this 4-count (up, up, down, down). Step 24 times each minute
for 3 minutes.
Note: The height of the bench and the rate of stepping are both very important
to getting an accurate test result. You should sit calmly for several minutes
before the test to assure that your resting heart rate is normal.
3. Immediately after stepping for 3 minutes, sit (long sitting position) and
use the procedure you learned in the self-assessment to count your own pulse.
Begin counting within 5 seconds. Count for 1 minute.
4. Record your result on your worksheet. Check your cardiovascular
rating and write it on your record sheet.
RATING CHART: STEP TEST (BEATS PER MINUTE)
14 to 16 years old 17 years old and older

Males Females Males Females
High Performance 85 or less 95 or less 80 or less 90 or less
Good Fitness 86-95 96-105 81-90 91-100
Marginal Fitness 96-115 106-125 91-110 101-120
Low Fitness above 115 above 125 above 110 above 120
My Cardiovascular Rating_________________________
Muscular Endurance- Curl-up
Equipment needed: Mat or carpet

Masking tape
Piece of paper
4 ½ inch strip cardboard or rubber
Goal: This test is to assess muscular endurance. Test results indicate potential
problems relating to muscular weakness and endurance.
44
Execution:
1. Lie on your back on a mat or carpet.
• Bend your knees approximately 140 degrees

• Your feet should be in stride position and flat on the floor.
• Place your arms at the side parallel to the trunk with palms of hands
facing the mat.
• Feet should be flat on the floor and extended as far as possible from the
buttocks.
2. Place your head on a piece of paper or your partner will assist you in judging
if your head touched down on each repetition.
• Place a 4 ½ inch strip (cardboard, rubber) under your knees so that the
fingers of both hands just touch the near edge of the strip.
• A partner can stand on the strip to keep it stationary or you can tape it
down.
3. Curl your shoulders up slowly and slide your arms forward so that the fingers
move across the cardboard strip.
• Curl up until the fingertips reach the far side of the strip.
• Slowly lower your back until your head rests on the piece of paper.
• Repeat the procedure so that you do one curl-up every three seconds.
• A partner could help you by saying “up-down” every 3 seconds.
• You are done when you cannot do another curl-up or when you fail to
keep up with the 3 second count.
• Record the number of curl-ups you have completed on your record sheet.
45
RATING CHART: CURL-UP
15 years and older

MALES FEMALES
High performance 48+ 36+
Good Fitness 24-47 18-35
Marginal Fitness 20-23 15-17
Low Fitness 19- 14-
My Rating is_________________________
Muscular Strength: Push- Up

Equipment needed: floor mat or carpet
Goal: Measures the strength of the arms and upper body
Variations: Female traditional push-up. With knees resting on the floor.
Execution:
1. Lie face down on a mat or carpet with your hands under your shoulders,
your fingers spread, and your legs straight and slightly apart and your
toes should be tucked under.
(Female- using the bent knee position, kneel on the floor, hands on either
side of the chest and keep your back straight.)
2. Push up until your arms are straight. Keep your legs straight, your body
should form a straight line (for men).
46
3. Lower your body by bending your elbow until each is parallel to the floor
(at a 90-degree angle) chest touches the floor/mat.
Push up until the arms are fully extended.
Partner says “up-down”.
4. You are done when you fail to complete a push-up with proper form.
5. Do as many push-ups as possible. Count the total number of push-ups
performed. Use the chart below to find out how you rate.
PUSH-UP 16 years and older

(for Muscular Endurance)
MALES FEMALES
High performance 36+ 16+

Good fitness 18-35 7-15
Marginal fitness 16-17 6
Low fitness 15- 5-
My Rating is _________________________
Flexibility Test: Sit and Reach
Equipment needed: Modified Sit and reach
Goal: To measure the flexibility of the lower back and hamstring muscles.
Scoring: The score is recorded to the nearest centimeter or half inch as the
distance reached by the hand.
Execution:
1. This test involves sitting on the floor with legs stretched out straight
ahead. Feet should be 12 inches apart.
• Shoes should be removed.
• The soles of the feet are placed flat against the mat.
• Both knees should be locked and pressed flat to the floor.
• The tester may assist by holding them down.
47
2. With the palms facing downwards, and the hands-on top of each other or
side by side, the subject reaches forward along the measuring line as far
as possible.
• Ensure that the hands remain at the same level, not one reaching
further forward than the other. Stretch both hands overhead.
3. Bend down and hold that position for one to two seconds while the
distance is recorded.
• Make sure there are no jerky movements.
• Use the chart below to find out how you rate.
RATING CHART: SIT AND REACH
SIT AND REACH

Male Female
(for flexibility)
Excellent >14 >15
Above Average 14.0-11.0 15.0-12.0
Average 10.9-7.0 11.9-7.0
Below Average 6.9-4.0 6.9-4.0
Poor <4 <4
My Rating is _________________________
BODY COMPOSITION- BODY MASS INDEX
The Body Mass Index (BMI) is an indicator of your body composition.
Equipment needed: Weighing scale, wall mounted height rod
Execution:
1. Measure your height in inches without shoes.

2. Measure your weight without shoes. If you are wearing street clothes (as
opposed to light weight gym clothing), you can subtract 2 pounds from
your weight.
3. Use the body mass index chart to determine your BMI using the formula:
BMI= weight in kilograms/(height in meters)².
4. Consult the table below to find your BMI rating.
5. Record the result on your record sheet.
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16 years old 17 years old 18 years and older

MALE FEMALE MALE FEMALE MALE FEMALE
High 18.5 27.5 18.8 17.5 19.0 18.0
Performance 22.0 21.5 21.9 21.5 22.4 21.9
22.1 21.6 22.0 21.5 22.5 22.0
Good Fitness
26.5 25.0 27.0 21.6 27.5 27.3
Marginal 26.6 25.1 27.1 26.0 27.6 27.4
Fitness 27.5 27.5 28.0 27.5 28.5 28.0
Low Fitness 27.6+ 27.6+ 28.1+ 27.6+ 28.6+ 28.1+
My BMI Rating is _________________________
HOW TO MEASURE BODY FAT (without caliper)
Equipment needed: Tape measure, scale, and calculator
Goal: To measure body fat percentage with a scale and tape measure
Execution:
1. Take body measurements in inches with a tape measure.
• Everyone must measure their waist at the navel. ( Male below the
navel 1-2 inches).
• Measure your hips, forearm and wrist.
• Measure your hips and forearm at the fullest point.
• Measure your wrist at the thinnest point.
2. Weigh yourself in pounds with a scale.
Male- derive your lean body weight

• Your lean body weight is equal to (1.082 x total weight)-(4.15x
waist measurement) + 94.42
Example:
• Your total weight is 155 pounds and your waist measurement is 35

inches.
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• You have a lean body weight of (1.082x155)-(4.15x35)+94.42=117

pounds
Female
• Your lean body weight is equal to (0.732 x total weight)-(0.157 x

waist measurement)-(0.249 x hip measurement)+(0.434 x forearm
measurement) + (wrist measurement/3.14) + 8.987
Example:
• You weigh 143 pounds and have a waist measurement of 28 inches.

• Your hip measurement is 39 inches, your forearm measurement is
10 inches, and your wrist measurement is 6.5 inches.
• You have a lean body weight of (0.732 x 143) – (0.157 x 28) –
(0.249 x 39) + (0.434 x 10) + (6.5/3.14) + 8.987=106 pounds
3. Convert your lean body mass to your body fat percentage
• Your body fat percentage is equal to (body weight – lean body

mass)/ (body weight)x100.
• Using the previous example for a man, you weigh 155 pounds and
have a lean body mass of 116 pounds.
• Your body fat percentage is (155 – 116)/ 155 x 100= 25.2 percent.
Warning:
A body fat percentage that’s higher than 25 indicates overweight. Those with a
percentage of 30 or more fall into the obese category.
My Body fat is_________________________
AGILITY- Side Shuttle
Equipment needed: Masking tape to make 5 parallel lines on the floor, each 3
feet apart, stopwatch or clock with a second hand.
Goal: This is a test of speed and agility which is very important in sports.
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Execution:
1. Stand behind the first line to your right.

• Wait for the signal, when partner says “go” slide to the right until your
right foot steps over the last line.
• Then slide to the left until your left foot steps over the first line.
• Let your partner count your score while you do the side shuttle.
2. Repeat the exercise, moving from side to side as many times as possible
in 10 seconds.
• Take note: only one foot must cross the outside lines.
3. When your partner say “stop”, stay and do not move in place until your
partner counts your score.
• 1 point will be given for each time you crossed in 10 seconds
• 1 point will be deducted for each time you crossed your feet.
4. Repeat the side shuttle twice. Record the bestof your two scores on your
record sheet.
RATING CHART: Agility Test

Side Shuttle (Line crossed)
MALES FEMALES
Excellent 31+ 28+
Good 26-30 24-27
Fair 19-25 15-23
Poor -18 -14
My Rating is _________________________
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Balance Test- Stick Balance
Equipment needed: stick measuring 12 inches 1x1, stopwatch or clock with

second hand.
Goal: This test evaluates the ability to maintain a stable equilibrium.
Execution:
1. The subject stands side on the stick with the ball of both feet on the stick,
for as long as possible.
2. The stopwatch is started as the heel is raised from the floor.
3. The time is stopped when the heels or any part of the body touches the
floor, or the subject steps off the stick.
4. The total time balanced on the stick is recorded.
RATING CHART: Male/Female
Balance
Score(second)
(Stick Balance)
Excellent >50
Good 40-50
Average 25-39
Fair 10-24
Poor <10
My Rating is _________________________
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Coordination Test- Wand Juggling
Equipment needed: 3 sticks:18 inches long
Goal: Assesses hand-eye coordination
Execution:
1. Practice thrice before doing the stunt until you are ready.
• Hold one stick in each hand.
• Let your partner place a third stick across your sticks.
2. Try to toss the third stick in the air so that it makes a half turn.
• Catch the tossed stick with the sticks you are holding. Avoid hitting
your hands.
3. Repeat the stunt 5 times tossing the stick to the right, and 5 times on the
left. 1 point will be given for each successful catch.
Rating Chart: Coordination Test
COORDINATION WAND JUGGLING

MALE AND FEMALES
Excellent 9-10
Good 7-8
Fair 4-6
Poor <4
My Rating is _________________________
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FITNESS TEST of Leg Power: Standing Long Jump
Equipment needed: masking tape to make a line for take-off, measuring

stick or tape measure, rubber mat for soft landing or long jump pit.
Goal: To measure the explosive power of the legs.
Execution:
1. Stand with both feet slightly apart behind the line on the floor (rubber
mat)
• Bend your knees, swing your arms forward, and jump as far as
possible.
• Land on both feet with knees bent without falling backward.
2. Let your partner measure the distance, heel first touched the floor when
you landed and always bend your knees.
3. Do this twice.
• Record the better of your two scores on your record sheet.
Rating Chart: POWER
Standing long jump (inches)

MALES FEMALES
Excellent 87+ 74+
Good 80-86 66-73
Fair 70-79 58-65
Poor <69 <57
My Rating is _________________________
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Reaction Time: Yardstick Drop

Equipment needed: 1-meter long ruler or yardstick
Goal: To measure reaction time, hand-eye quickness and attentiveness
Execution:
1. You will need a partner for this stunt.

• Have your partner hold the top of a yardstick with his or her thumb
and index finger between the 1-inch mark and the end of the
yardstick.
2. Position your thumb and fingers at the 24-inch mark on the yardstick
• They should not touch the yardstick.
• Sitting on a chair and arm rest on the edge of a table with only
your fingers over the edge.
3. When your partner drops the stick without warning, catch it as quickly as
possible between your thumb and fingers.
HINT: Focus on the stick, not your partner, and be very alert.
• Try this stunt 3 times. Your score is the number on the yardstick at
the place where you caught it.
• Record your scores. Your partner should be careful not to drop the
yardstick after the same waiting period each time.
• You should not be able to guess when the yardstick will drop.
• To get your rating, use the middle score (between your lowest and
highest score).
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RATING CHART: REACTION TIME
Yardstick Drop (inches) Males & Females

Excellent 21+
Good 19-21
Fair 14-18
Poor <13
My Rating is _________________________
Speed Test: Short Sprint
Equipment needed: A measuring tape or marked track, timer or stop watch,

marker to split the distance, whistle, masking tape to make lines 2 yards apart
beginning 10 yards from the starting line for a total distance of 26 yards.
Goal: To determine maximum running speed, endurance, and acceleration

ability.
• Have a partner who will time you and blow a whistle before and after the
activity.
• Try this stunt for practice without being timed, and until you are ready try
it for a score.
Execution:
1. Stand 2 to 3 steps away behind the starting line.

2. When your partner says “go”, run as far and as fast as you can.
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• Your time will start as soon as you cross the starting line.
• Another whistle after 3 seconds. Do not stop immediately, but
begin to slow down.
3. Let your partner mark where you were when the 3-second whistle blew.
• The distance will be measured to the nearest yard line.
• The score is the distance in the 3 seconds after crossing the
starting line.
4. Record your score.
RATING CHART: SPEED
SHORT SPRINT (YARD RUN)

MALES FEMALES
Excellent 24+ 22+
Good 21-23 19-21
Fair 16-20 15-18
Poor <15 <14
My Rating is _________________________
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Name:___________________ Course& Year:_________ Class Schedule:_____
Self -Check Test:

I. Direction. Encircle the letter of the correct answer.
1. A series of activities to prepares one’s body for more vigorous physical

activity.
A. cool-down B. stretching C. warm-up D. work-out
2. A series of activities to help the body to recover after a work-out.
A. work-out B. warm-up C. cool-down D. stretching
3. An exercise that stretches the muscle on the back of the arm and the
lower chest muscles.
A. calf stretches B. walk and jog C. zipper D. leg hug
4. An activity that measures hand-eye quickness and attentiveness.
A. zipper B. hamstring C. leg hug D. calf stretchers
5. An exercise that stretches the muscles of the back of the upper leg.
A. hamstring B. leg hug C. seated side stretch D. zipper
II. Identification: Identify the following stunts according to its purpose and
goal. Write your answer on the blank.
___________ 1. This stunts uses stopwatch and bleacher in measuring heart rate.
___________ 2. It measures the upper body strength.
___________ 3. This test involves measuring weight and height.
___________ 4.This activity measure hand –eye quickness and attentiveness.
___________ 5. It refers to the ability of the muscle to release maximum force
in the period of time.
III. Matching Type: Match column A with column B. Write the letter of the
correct answer on the space provided before the number.
A B
_______1.Cardiovascular fitness a. push-up
_______2.Muscular Endurance b. Yard Run
_______3.Muscular strength c. step test
_______4.Flexibility d. curl-up
_______5. Body composition e. Yardstick drop
_______6.Agility f. Wand Juggling
_______7.Balance g. Side Shuttle
_______8.Coordination h. Sit and reach
_______9. Power i. Standing Long Jump
_______10. Reaction Time j. Stick Balance
_______11.Speed k. body Mass Index
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WARM-UP AND COOL DOWN EXERCISES
General Instruction: Record a video of yourself doing sample warm-up and

cool down exercises.
Guidelines:
presentation (90 seconds for warm-up and 90 seconds for
cool down).
3. Video editing is only optional.
Rubric/Criteria
Content : Performed basic warm-up and cool down exercises.

(40%)

(20%)
Criteria Score
Content (40%)
Execution (40%)
Presentation (20%)
59
PHILIPPINE PHYSICAL FITNESS TEST (PPFT)

(Health-related fitness stunts)
General Instruction: Perform the following fitness stunts with ease and safety:
• 3-minute step test

• Sit and Reach
• Curl-ups
• Push-ups
• Body Mass Index
Note: Please refer to the Module for the procedure and guidelines.
Guidelines:
1. Observe safety in everything you do.
2. Do proper warm-up and cool down exercises.
presentation.
6. Use of props and equipment is encouraged.
8. Editing the video is optional.
10. At the end of the video, present your score card with scores
and interpretation.
Rubric/Criteria
Content : Performed health-related fitness stunts. (40%)

(20%)
Criteria Score
Content (40%)
Execution (40%)
Presentation (20%)
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PHILIPPINE PHYSICAL FITNESS TEST (PPFT)

(Skill-related fitness stunts)
General Instruction: Perform the following fitness stunts with ease and safety:
• Standing Long Jump

• Side Shuttle
• Wang Juggling
• Balance Stick Test
• Yardstick Drop
Guidelines:
presentation.
10. At the end of the video, present your score card with scores
and interpretation.
Rubric/Criteria
Content : Performed skill-related fitness stunts. (40%)

(20%)
Criteria Score
Content (40%)
Execution (40%)
Presentation (20%)
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POSTURAL ASSESSMENT: UNDERSTANDING POSTURE
Body mechanics is the application of physical laws to the human body.

The bones of the body act as levers or simple machine, with the muscles
supplying the force to move them.
Posture is an important part of nonverbal communication. The first impression a

person makes is usually a visual one and a good posture can help convey an
impression of alertness, confidence, and attractiveness.
What is Posture?
Posture is the relationship of the body parts whether standing, lying,

sitting, or moving.
-The relative arrangement of body parts from head to toes.
-It is the way you carry your body.
What is Good Posture?
Good posture is the relationship of body parts that allows you to function
most effectively and accurately with the least expenditure of energy and with a
minimum amount of strain on muscles, tendons, ligaments, and joints.
Great Standing Posture:
1. The head should be centered over the trunk. Extend your head directly
up- keep your chin tucked in. Avoid tilting your head forward, backward or
sideways.
2. Your earlobes should align with the middle of your shoulders.
3. Keep your shoulders down and back, and your lower back straight.
4. Let arms hang naturally down the sides of the body with the chest high.
5. Lightly draw in your core stomach muscles (abdomen flat). Avoid
pushing your pelvis forward.
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6. The spine should have gentle curves when viewed from the side
(lordotic curve).
• Lordotic Curve- Normal curvature of the spine that is necessary for
good posture and body mechanics.
7. The pubis falls directly underneath the lower tip of the sternum.
8. The knees should be relaxed (avoid locking the knees) with the
kneecaps pointed straight ahead.
9. The feet should point straight ahead. Not toeing-out and toeing in.
• The weight should be borne over the heel on the outside border of
the sole, and across the ball of the foot and toes.
Health Problems Associated with Poor Posture
POSTURE PROBLEM DEFINITION HEALTH

PROBLEM
1. FORWARD HEAD The head is aligned Headaches,
in front of the dizziness, pain in
center of gravity. the neck,
Sometimes called: shoulders and
Poke neck, Scholar arms.
neck, Hunch,
Reading neck, Justin
Bieber head
2. KYPHOSIS Excessive Impaired

curvature(flexion) in respiration as a
the upper back, also result of sunken
called humped back. chest and pain in
the neck,
shoulders and
arms.
3. LUMBAR LORDOSIS Excessive curvature Back pain and/or

(hyperextension) in injury, protruding
the lower back abdomen, low
(lumbar region) with back syndrome
a forward pelvic tilt, and painful
commonly known as menstruation
a sway back.
63
4. ABDOMINAL PTOSIS Excessive protrusion Back pain and/or

of abdomen, also injury, lordosis,
called protruding low back
abdomen syndrome and
painful
menstruation
5. GENU VARUM/ BOW LEGS Is a various A sign of

deformity marked underlying
by (outward) disease such as
bowing at the knee. blunts disease or
The knees stay wide rickets and can
apart even when lead to arthritis in
the ankles are the knees and
together. Over all hips.
appearance of an
archers bow.
6. GENU VALGUM/ KNOCKED Also known as Knee pain, limp or
KNEES knock knees is a difficulty walking,
condition in which can also place
the knee in and your knees under
touch each other extra pressure
when the legs are which may
straightened increase risk of
developing
arthritis.
7. PRONATION of the feet Also known as flat Pain, soreness

feet. Flat feet occur after physical
when the arches of activity. Plantar
the feet are facilities
relatively straight (inflammation of
(foot rolls inwards) the connective
tissue in front of
the heel bone.
64
8. SUPINATION of the feet Is the opposite of Poor posture,

pronation and refers stress on the
to the outward roll outer knee, tight
of the foot during Achilles tendons,
normal motion painful
inflammation of
the sole called
plantar fasciitis
9. SCOLIOSIS Is a medical Back pain that

condition in which a may appear in
person's spine has a adulthood as
sideways curve. The ligaments
curve is usually "S"- weaken,tingling or
or "C"-shaped. numbness in the
legs, permanent
deformities,
fatigue (tiredness)
and breathing
problems.
10. HYPER EXTENDED KNEES A hyperextended

knee occurs when
the knee is bent
backward.
Assessing your Posture
Equipment needed: Pole/string hanging at least 1 foot about your head

(weighted at the bottom)
Goal: To determine whether your posture is as good as it should be. Work

with a partner, if using a string work by three’s (a) the subject (b) the
assessor (c) the one that holds the pole.
65
Execution:
1. Stand sideways next to a string hanging from at least 1 foot above

your head. The string should be weighted at the bottom so that it hangs
straight. Position yourself so that the string aligns with your ankle bone.
Note: If using a pole, partner #1 holds the pole which aligns with the
ankle bone of the subject.
2. Have partner answer “yes” or “no” to each question that follows.
➢ Head: Is the ear in front of the line?______

➢ Shoulders: Are the shoulders rounded? Are the tips of the
shoulders in front of the chest?_____
➢ Upper Back: Does the upper back stick out in the hump?_____
➢ Lower Back: Does the lower back have excessive arch?_____
➢ Abdomen: Does the abdomen protrude beyond the pelvic
bone?_____
➢ Knees: Do the knees appear to be locked or bent backward?_____
3. Now stand with your back to the string so that the string or pole is
aligned with the middle of your back.
➢ Head: Is more than one half of the head on one side of the
string?_____
➢ Shoulders: Is one shoulder higher than the other?_____
➢ Hips: Is one hip higher than the other?_____
➢ Knees: Do the knees stay wide apart or touched each other when
the legs are straightened?_____
➢ Feet: Do the feet appear to roll inward or outward?_____
4. Add the total number of “yes” answers. Check the score in the Rating
chart. Do you think your posture is as good as it should be?
RATING CHART: GOOD POSTURE TEST
Rating Score “yes” answer

Good posture 0-1
Posture can use some improvement 2-5
Posture definitely needs improvement 6+
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HEALTHY BACK TEST: Back to Wall
Equipment needed: Timer/stopwatch, wall
Goal: To determine whether the back is healthy or having a high risk of health
problems.
Execution:
1. Stand straight with your back touching a wall so that your heels,
buttocks, shoulders and head are against the wall.
2. Try to press your lower back and neck against the wall without
bending your knees or lifting your heel off the floor.
3. Have a partner try to place a hand between your back and the wall.
4. Score 2 points if you can press your back against the wall and hold it
there for 10 seconds without bending your knees or moving your feet
off the ground. Score 1 point if you can press your back against your
partner’s hand.
5. Repeat five times.
RATING CHART: HEALTHY BACK TEST
Rating SCORE
Healthy back 11-12
Average risk 9-10
Above average 6-8
High risk <6
My Rating is _____________________
Lifestyle Assessment
The purpose of the following lifestyle assessment inventory is to raise your

awareness of areas in your life that increase your risk of disease, injury, and
possibly premature death. A key point to remember is that you have control over
each of the lifestyle areas discussed.
Awareness is the first step in making change. After identifying the areas
that require modification, use behavior modification techniques to bring about
positive lifestyle changes.
67
Directions: Put a check to each statement that applies to you.
1. Physical Fitness
______ I exercise for a minimum of 20-30 minutes at least 3 days per week.
______ I play sports routinely (2 to 3 times per week).
______ I walk for 15 to 30 minutes (3 to 7 days per week).
2. Body Fat
______ There is no place on my body where I can pinch more than 1 inch of
fat.
______ I am satisfied with the way my body appears.
3. Stress Level
______ I find it easy to relax.
______ I rarely feel tense or anxious.
______ I am able to cope with daily stresses better than most people.
4. Car Safety
______ I have not had an auto accident in the past 4 years.
______ I always use a seat belt whether I am a driver or a passenger.
______ I rarely drive above the speed limit.
5. Sleep
______ I always get 7 to 9 hours of sleep.
______ I do not have trouble going to sleep.
______ I generally do not wake up during the night.
68
Activity # 10: (to be submitted to the teacher)
Name:________________________ Class Time___________ Date___________
Fitness Stunts Test Results
Pre-test Post-test
Component Score Score
Test
(Health and Skill- Related) ( Results and ( Results and
fitness level) fitness level)
1. Cardiovascular Fitness Step test
2. Muscular Endurance Curl- up
3. Muscular Strength Push-up
4. Flexibility Sit and Reach
5. Body Composition Body Mass Index
6. Agility Side Shuttle
7. Balance Stick Balance
8. Coordination Wand Juggling
9. Power Standing Long Jump
10. Speed Short sprint
11. Reaction Time Yardstick drop
Evaluator:______________________________
Signature over printed name/ Date
69
Posture Assessment Test Results
Sideview Yes No
1. Head
2. Shoulders
3. Upper Back
4. Lower Back
5. Abdomen
6. Knees
Backview
1. Head
2. Shoulders
3. Hips
4. Knees
5. Feet
Score and Rating_______________________
Evaluator:______________________________
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Activity # 12:(to be submitted to the teacher)
Name:________________________ Class Time___________ Date___________
Healthy Back Test Results
Score and Rating:_________________________________
Evaluator:______________________________
71
Lifestyle Assessment
Directions: Put a check by each statement that applies to you.
1. Physical Fitness
______ I exercise for a minimum of 20-30 minutes at least 3 days per
week.
______ I play sports routinely (2 to 3 times per week).
______ I walk for 15 to 30 minutes (3 to 7 days per week).
2. Body Fat
______There is no place on my body where I can pinch more than 1 inch
of fat.
______ I am satisfied with the way my body appears.
3. Stress Level
______ I find it easy to relax.
______ I rarely feel tense or anxious.
______ I am able to cope with daily stresses better than most people.
4. Car Safety
______ I have not had an auto accident in the past 4 years.
______ I always use a seat belt whether I am a driver or a passenger.
______ I rarely drive above the speed limit.
5. Sleep
______ I always get 7 to 9 hours of sleep.
______ I do not have trouble going to sleep.
______ I generally do not wake up during the night.
72
GOOD POSTURE TECHNIQUES
General Instruction: Record a video presentation showing good posture

techniques.
Note: Please refer to the Module for the guidelines for good posture techniques.
Guidelines:
presentation.
Rubric/Criteria
Content : Performed good posture techniques. (40%)

(20%)
Criteria Score
Content (40%)
Execution (40%)
Presentation (20%)
73

1. discussed comprehensively common injuries and demonstrated
application of R.I.C.E. Method in treating injuries;
2. created and performed a work-out routine with the application of
physical activity principles;
3. explained nutrients for healthy diet;
4. executed proper body mechanics and
5. showed appreciation of healthy diet and correct posture in the
achievement of an optimal fitness level.
III. Overview
Our lifestyle choices play a key role in keeping us from getting hurt or
sick. Limited sleep, inactivity, and poor nutrition can increase the risk of injury
and disease. Increasing our sleep, activity, and the quality of what we eat and
drink can speed recovery from disease and illness. Inactivity is tied to chronic
disease, depression and inadequate sleep.
Body mechanics is a term used to describe the ways we move as we go

about in our daily lives. When we don’t move correctly and safely, the spine is
subjected to abnormal stresses. Being aware of your posture during all of your
daily activities is the best way to ensure you are using good body mechanics.
The exercise principles outline the criteria that guide all training. When a
person’s training follows the principles well it is most likely to be successful.
Learning which body shape you were born with and understanding what that
means for you, training and diet plans will help you train smarter to maximize
you potential to get closer to building the body that you’ve always wanted for
lifetime fitness and wellness.
74
COMMON INJURIES
If you have ever suffered an injury related to sports, exercise or any

activity. We already know that an injury can be painful even if it is not serious.
The common parts of the body injured in any physical activity are the, skin, feet,
ankles, knees, shoulders and leg muscles. Injuries to the head, arms, body and
internal organs are less likely.
It is an injury to the ligaments (the tough bands connecting bones at a joint

Sprain
e.g. ankle sprain).
It is an injury to the muscle fibers or tendons (which anchor muscles to
Strain
bones). Also called “pulled muscles”
It is also known as “medical tibial stress syndrome”, characterized by pain in
Shin Splint
the lower leg, on the front, or inside of the leg.
A brain injury that happens when there is a significant hit to the head.
Concussion Athletes who participate in contact sports like football, wrestling, soccer,
commonly get concussions.
Is a lower back pain that reaches down to the legs, caused by improper
Sciatica
stretching.
Also called“broken bones” may be a result of trauma or overuse. Overuse is
Fracture called “stress fractures”. This happens when the muscle and soft tissue are
unable to absorb the repeated shock, generated by activity overtime.
This happens when the bones that make up a joint move beyond their normal
Dislocation resting point or are forced out of their usual position. (Often caused by a
large force or trauma .e.g. fall, collision and improper landing from a jump).
75
Name:_________________ Class Course& Year:__________ Schedule:________
Self- Check Test:
A. Vocabulary
Define the following terms:
1. Fracture
2. Shin Splints
3. Dislocations
4. Concussions
5. Sciatica
B. Discuss briefly the differences between sprain and strain and its treatment.
76
Preventing Injuries
Biomechanical Principles- These principles can help you use the lever of your
body (your bones) to move efficiently and effectively to avoid injury to the joints
and other body parts.
• You should not force your joints to move in ways that they were not
designed to move.
Example: Avoid movement that rotates your elbow or knees. (The structure of
these joints does not safely allow that kind of movement).
Your movements should not overstress bones, tendons, ligaments, or
muscles.
Example: Bending over and trying to touch your toes while both legs are
straight having the possibility of injuring your back.
• You should balance the muscle development around a joint so that all the
muscle will develop properly.
Example: If you are overdeveloping your biceps muscle with no attention to your
triceps, eventually you might be unable to fully extend your arm; your
triceps will not be strong enough. Also, you increase the risk of
straining your triceps muscle because this weak muscle will be
overstressed by the pull of the strong biceps.
Simple guidelines to reduce risk of common injuries
1. Start slowly. Start slowly and gradually build up to more vigorous activity.
2. Listen to your body. Injuries can occur when you ignore the signs and
symptoms your body is giving you.
Example: If you experience pain, pay attention to it. Until you know what is
causing the pain, slow your exercise or stop altogether. Most blister
and shin splints can be avoided if people listen to their bodies.
3. Warm- up before activity and cool -down after activity. Follow the
guidelines described earlier.
4. Be fit. A person with a fit heart and lungs, strong muscles is unlikely to be
injured than one who is unfit. Proper physical activity builds total physical
fitness, which aids in injury prevention.
5. Use moderation. Injuries are usually caused by using parts too intensely
or too long for a period.
6. Dress properly. Poor shoes and socks can cause blisters or runner’s heel.
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The RICE formula for treating injury
R is for Rest
First aid must be given to the injury. Our body should be

immobilized or need to rest for two to three days to prevent further injury.
In some cases, longer rest periods are required.
I is for Ice
Apply ice or cold water for 20 minutes for SPRAIN injury to help
reduce swelling and pain. Ice or cold should be applied several times a day
for one to three days or as needed. On the hand, warm water for STRAIN.
C is for Compression
Elastic bandage will be used to wrap the injury to avoid and limit the
swelling of affected area. For a sprained ankle, do not removed the shoe
laced and the socks until compression can be applied with a bandage. The
shoe and sock compress the injury.
E is for Elevation
Raise the injured body part above the level of the heart to help
reduce swelling. If cramps occur stretch the affected area.
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RICE METHOD
(Applying principles for preventing injuries and applying RICE Method)
General Instruction: Demonstrate the application of RICE Method while

discussing the different principles for preventing injuries.
Guidelines:
presentation.
3. You may ask for help and assistance from your family
members.
4. Remember to have just a demonstration of RICE Method.
Rubric/Criteria
Content : Demonstrated the application of RICE Method and

discussed the principles of preventing injuries. (40%)

(20%)
Criteria Score
Content (40%)
Execution (40%)
Presentation (20%)
79
PRINCIPLES OF A FITNESS PROGRAM
Just as there is a correct dosage of medicine for treating an illness, there is a

correct dosage of physical activity for promoting health benefits and developing
fitness and wellness. Several important principles of physical activity provide the
basis for determining the correct dose or amount of physical activity.
PRINCIPLES OF PHYSICAL ACTIVITY
The Principle of Overload
The principle of overload, the most basic law of exercise, states that the only way
to produce fitness and health benefits through physical activity is to require your
body to do more than it normally does. An increased demand on your body to do
more than it normally does. An increased demand on your body (overload) forces
it to adapt your body was designed to be active; so if you do nothing (under
load), your fitness level will decrease and your health will suffer.
The Principle of Progression
The Principle of progression states that the amount and intensity of your exercise
should be increased gradually. After a while, your body adapts to an increase in
physical activity (load) and your activity slightly. The minimum amount of
overload you need to build physical fitness is your threshold of training. Activity
above your threshold builds fitness and promotes health and wellness benefits.
The Principle of Specificity
The principle of specificity states that the type of exercise you do determine the
specific benefit you receive.
Example: Strength- building exercises may do little for developing cardiovascular

fitness.
Stretching exercises may do little for altering body composition or metabolic

fitness. An activity that promotes health benefits in one part of health-related
fitness may not be equally good in promoting high levels in another part of
fitness.
Example: If Mia does only exercise for the calf muscles, she will not build the
muscles in her back or shoulders.
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Principle of Consistency
One of the biggest problems with beginning a fitness program is finding time
during the day to fit in an hour or so of activity. It is important to select a
specific period for exercising each day and stick to it.
Consistency is engaging in fitness activities on a frequent and regular basis.
The best time of the day for you is whenever you have the time and are
motivated to do so. The important point is to set aside some time for a fitness
program and make part of your daily routine for consistency.
Principle of Individuality
People have different ideas about their goals for a fitness program, motivation,
and state of physical fitness. A fitness program for one person will not
necessarily satisfy the needs of another person. Not all people involved in
similar activities will progress at the same rate, nor will they be able to
overload their systems to the same degree. Exercise is good, but it must be
adapted to individual needs and abilities. A person’s exercise prescription needs
to be based on his or her objectives, needs, functional capacity, and interest.
Safety
Another factor to consider when planning a fitness program is safety. The

purpose of your fitness program should be to improve selected components of
fitness through physical exercise. Unfortunately, injuries often occur as the
result of poorly planned activity program. The rule to follow is to start out
slowly and progress according to your own capabilities. Adhering to the rule
“train” don’t “strain” can reduce injury.
The program must be fun and enjoyable
Enjoying yourself may be one of the most critical factors for a successful
fitness program over the long run. The activity you select must be one that you
enjoy and that provides motivation to continue for a lifetime.
Motivation plays an important role in your ability to stick with an exercise

program. You should select the type of activity that will allow you to do two
things:
1. Achieved the ultimate goals of physical fitness improvement that you
have established for yourself.
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2. Maintained your interest and motivation for a long time (weeks, months,
and even years).
F.I.T.T. Formula
For physical activity to be effective, it must be done with enough frequency

and intensity and for a time long enough to be effective. You can use the FITT
formula to help you apply the basic principles of exercise.
Frequency refers to how often you do physical activity. For physical activity to be
beneficial, you must do it several days a week. Frequency depends on the type of
activity you are doing and the part of fitness you want to develop.
Example:
To develop strength, you might need exercise two days a week, but to lose
fat, daily activity is recommended.
Intensity refers to how hard you perform physical activity.
Intensity is determined differently depending on the types of activity you

want to do and the type of activity you want to build.
Example:
Counting heart rate can be used to determine the intensity of activity for
building cardiovascular fitness, while the amount of weight you lift can be used to
determine the intensity for building strength.
Time refers to how often and how long you do physical activity.
The length of time you should do physical activity depends on the type of
activity you are doing and the part of fitness you want to develop.
Example:
To build flexibility you should exercise 15 seconds or more for each muscle
group, while to build cardiovascular fitness, you need to be active continuously for
a minimum of 20 minutes or more.
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Type refers to the kind of activity you do to build a specific part of fitness or to
gain a specific benefit.
One type of activity may be good for building one part of fitness but may not
work to build another part of fitness.
Example:
Active aerobics is a type of activity that builds cardiovascular fitness but it

does little to develop flexibility.
Setting Goals: (Guidelines to help you as you identify and develop your personal
goals)
1. Be Realistic- Set goals you know you can attain.
2. Be Specific- Specific goals help you determine whether you have
accomplished what you set out to do.
3. Personalize- Base your goals on your own individuals’ needs and abilities.
Meeting health standards or setting your own performance standard makes more
sense than trying to be like others.
4. Put your goals in writing- Writing down a goal represents a personal
commitment and increases the chances that you will meet that goal.
5. Know your reasons for setting your goals- Ask yourself why I am
getting a goal for myself. Make sure you are setting your goals for self-based on your
own needs and interests.
6. Consider goals for all parts of fitness- A realistic goal is to reach the
good fitness zone for all parts. You may want to focus first on the parts of fitness in
which you need improvement rather than trying to do everything at once.
7. Self-assess periodically and keep logs- Doing self-assessments will
help you set your goals and determine whether you have met them. Keeping logs will
help you determine whether you have met physical activity goals.
8. Focus- Set goals at one level higher than your current fitness level.
Example:
If you are in the low fitness zone, aim for the marginal zone. If you are very
far from moving to the next zone, set smaller, short term goals.
9. Set new goals periodically- Achieving a personal goal is rewarding. You
feel good. Congratulate yourself for your accomplishment. Now you can set a new
goal.
10. Revise if necessary- Set smaller, more realistic goals rather than goals
that are too difficult. If you do find that your goal is too difficult to accomplish, don’t
be afraid to revise the goal. It is better to revise your goal than to quit being active
because you did not reach unrealistic goal.
11. Reward yourself- If you decide to walk everyday for two weeks and you
accomplish your goal, tell someone! Your effort deserves credit. Keeping an activity
log is a good way to reward you.
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12. Participate in activities with others who have similar abilities-

Friends can keep friends going and can give each other a part on the back whenever
a goal is achieved.
13. Consider maintenance goals- Following a regular workout schedule and
maintaining fitness in the good fitness zone are reasonable goal for fit and active
people.
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Name:_________________ Course& Year:_________ Class Schedule:________
Self- Check Test:
A. Discuss briefly the FITT formula for Physical Activity.
B. Name and differentiate the five Principles of Fitness Program.

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PRINCIPLES OF PHYSICAL ACTIVITY AND F.I.T.T. FORMULA
General Instruction: For a maximum of 5 minutes video presentation, create

and demonstrate a work-out routine applying the principles of
physical activity and using the F.I.T.T. Formula.
Guidelines:
presentation.
Rubric/Criteria
Content : Executed a work-out routine and the principles of

physical activity and F.I.T.T. Formula are evident and
clearly presented. (40%)

(20%)
Criteria Score
Content (40%)
Execution (40%)
Presentation (20%)
86
WHAT DOES MY BODY TYPE MEAN?
There are three basic human body types: the endomorph, mesomorph and
the ectomorph. Despite what it might feel like at time, you’re not completely
bound to one category or the other. Your lifestyle, genetics, history, and training
style all play a part in how you look, and you can definitely change it over time.
ECTOMORPH An ectomorph tends to be thin, and struggles to gain

weight as either body fat or muscle. He/she can eat piles
of food and stay looking the same, even when gaining
muscular weight is their biggest goal. People who battle to
gain muscle are often known as “hard gainers”.
The ectomorph tends to have:

• Narrow hips and clavicle
• Small joints (wrist/ankles
• Thin build
• Stringy muscle bellies
• Long limbs
MESOMORPH The mesomorph has a middle of road build that takes the
best both worlds. If you are a mesomorph, you have a
natural tendency to be fit and relatively muscular.
The mesomorph tends to have:

• Wide clavicle(wide shoulder)
• Narrow waist
• Thinner joints
• Long and round muscle bellies
ENDOMORPH The endomorph tends to gain weight and keep it on.

His/her build is a little wide. He/she has more muscle but
they often struggle to gain it without significant amount of
accompanying body fat.
The endomorph tends to have:

• Thick ribcage
• Blocky
• Wide/thicker joints
• Hips as wide(or wider) than clavicle
• Shorter limbs
• Large skeleton
www.bodybuilding.com/fun/becker3.htm Body type by Ben Creicos March 19, 2018

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A variety of body shapes and sizes make up our world today (some short,
some tall, some lanky, some stocky, some round, some square) and all are
beautiful and should be appreciated in their own right.
Whether you’re trying to get in shape, or improve the “shape you’re in”, it
can be helpful to understand your body type so you can choose the best exercises
for your fitness goal.
FIND OUT YOUR BODY SHAPE
STEP 1 MEASUREMENT:
Equipment needed: Tape Measure

Goal: To accurately measure your body and find out your body shape, so you can
wear what suits you best.
Execution: You will need to take three measurements with a measuring tape for
accuracy.
A. Bust- with your arms relaxed by your sides’ measure around the fullest
part of your bust.
B. Waist- the narrowest part of your torso.
C. Hips- Measure around the fullest part of your hips
Example: Bust 40 inches

Waist 32 inches
Hips- 42 inches
STEP 2 COMPARE PROPORTIONS:
a. Check and see how your hips appear to be in proportion to your bust.
Determine the measurement percentage of your waist in proportion to your
bust and your hips in proportion to your bust.
Formula:
Waist/Bust x 100%= waist percentage

Hips/Bust x 100%= hip percentage
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Example:
Waist 32 inches/Bust 40 inches x 100%=80%
• Therefore, your waist measurement is 80% of your bust

measurements.
Hips 42 inches/Bust 40 inches x 100%=105%
• Therefore, your hip measurement is 105% of your bust

measurement.
Now based on the criteria, look at either Chart 1 or Chart 2 to determine your
shape.
• -If your waist is 7-9 inches smaller than your bust look at Chart 1
and compare your waist percentage.
• If your hips are 0-2 inches largerthan your bust, look at Chart 2 and
compare your hip percentage.
CHART 1-Waist percentage
Shapes:
Standard Waist is 75%to79%of bust

Hourglass Waist is less 75% of bust
Rectangle Waist 80%to90% of bust
Apple Greater than 90%
CHART 2- Hip percentage
Standard Hips 100%-106% of bust

V-shaped Hips less than 100% of bust
Pear Shape Hips greater than 106% of bust
If you fall between both charts:
• If the width of your shoulders appear to be significantly wider than your

hips, you have a V-Shape Body
• If the width of your hips appears to be significantly wider than your
shoulder, you have a Pear-Shape Body.
89
• If the width of your shoulders and hips appear to be the same, but your
waistline is significantly smaller, you have an Hourglass Body Shape.
• If the width of your shoulders and hips appear to be the same, but your
waistline is significantly wider, you have an Apple Body Shape.
• If none of the above descriptions apply to you, you have a Standard Body
Shape.
This formula for the Body Shape

Calculator was developed by
International Image Institute in
Toronto, Ontario Canada
A HEALTHY DIET
What kinds of food are important for your health? How much food do you
need to eat? Scientists have identified 45 to 50 different nutrients food substances
required for the growth, repair and maintenance of your cells. These nutrients are
carbohydrates, proteins, fats, vitamins, minerals, and water.
NUTRIENTS THAT PROVIDE ENERGY
CARBOHYDRATES It is the most important source of energy for your body.

The digestive system changes carbohydrates into glucose
(blood sugar).
Two kinds of carbohydrates:
(a) Simple - is found naturally in food such as fruits,

milk, and milk products. Simple carbohydrates or
“carb” are also called simple sugar and are broken
down quickly by the body to be used as energy.
(b) Complex - is sugar found in food such as whole

grain breads, vegetable, and grain. A polysaccharide
(such as starch or cellulose) consisting of usually
hundreds or thousands of monosaccharide units.
Fiber is a type of complex that your body cannot

digest. It includes the leaves, stems, roots, and seed
coverings of fruits, vegetables, and grains.
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Fiber helps you to reduce chances of developing some

forms of cancer.
PROTEINS Proteins are the group of nutrients that build, repair and
maintain body cell.
They are called the building blocks of your body.
During digestion, you break down proteins into simpler
substance called amino acids, which your small intestine
can absorb.
Complete Protein - is a protein that provides all the

essential amino acids that your body needs. Animal protein
is complete, soy, quinoa, seitan, and bucket wheat which
are said to contain incomplete proteins. Beans, nuts, rice
contains incomplete proteins.
FATS Fats are found in animal and some plant products.

It is important for the growth, repair of cells, dissolve
certain vitamins, enhance the flavor and texture of foods.
Two types of fats
Saturated fats come mostly from animal products such as
lard, butter, milk and meat fats.
• Unsaturated fats- are liquid at room temperature
(e.g. plants like sunflowers, corn, soybeans, olives,
almonds, and peanuts.
• Fish produces unsaturated fats.
NUTRIENTS THAT DO NOT PROVIDE ENERGY
Minerals, vitamins, and water have no calories and provide no energy, but they all
play a vital role in staying fit and healthy. Minerals and vitamins are sometimes
called micronutrients because the body needs them in relatively small amounts
compared to carbohydrates, proteins, and fats.
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Water
• Water is your body’s most important nutrient.

• Your own body weight is 50-60 percent water.
• Your body loses two to three quarts of water a day through breathing,
perspiring, and eliminating waste from the bowels and bladder.
• Your own body weight is 50-60 percent water.
Your body loses two to three quarts of water a day through breathing,
perspiring, and eliminating waste from the bowels and bladder.
The Health Benefits of Water
1. Water protects your tissues, spinal cord, and joints.

(a)It keeps the tissues in your body moist.
(b)It helps retain optimum levels of moisture in the sensitive areas.
(c)Act as lubricant and cushion for your joints.
2. Water helps your body remove waste

(a) Enables your body to excrete waste through perspiration, urination and
defecation.
(b) The liver, kidneys, and intestines use it to help flush out waste
(c) Water can keep from getting constipated by softening your stool and
helping move the food you’ve eaten through your intestinal tract.
3. Water Aids in Digestion
(a)Digestion starts with saliva, the basis of which is water.
Digestion relies on enzymes that are found in saliva to help break down
the foodand liquid and to dissolve minerals and other nutrients.
(b) Water is necessary to help digest soluble fiber. With the help of water,
this fiber dissolves easily and benefits your bowel health by making well-
formed, soft stool that are easy to pass.
4. Water prevents dehydration

Your body loses fluid when you engage in vigorous exercise, sweat in high
heat, or come down with a fever or contract an illness that causes vomiting
or diarrhea.
How much water do you need?
Many individuals meet their daily need hydration needs by simply drinking
water when they’re thirsty. Most people who are in good physical health get
enough fluids by drinking water and other beverages when they are thirsty.
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If you are not sure about your hydration level, look at your urine. If it’s
clear, you’re in good shape. If it’s dark, you’re probably dehydrated.
-jenLaskeyMedically Reviewed by SanjaiSinha, MD
Minerals
Minerals come from elements in the earth’s crust. They are present in all
plants and animals. A mineral is a chemical element required as essential nutrients
by organisms to perform functions necessary for life.
The five(5) major minerals in the human body are calcium, phosphorus,
potassium, sodium, and magnesium. All of the remaining elements in a human
body are called “trace elements”. The trace elements that have the specific
biochemical function in the human body are sulfur, iron, chlorine, cobalt, copper,
zinc, manganese, molybdenum, iodine and selenium.
FUNCTIONS AND SOURCES OF MINERALS
MINERAL FUNCTION IN THE BODY FOOD SOURCES

Builds and maintains teeth and Cheese, milk, dark green
CALCIUM bones; helps blood clot; help vegetables, sardines,
nerves and muscles function legumes
Builds and maintains teeth and Meat; poultry, fish, eggs,

PHOSPHORUS bones; helps increase energy from legumes, milk products
nutrients
Aids breakdown of glucose and Green vegetables, grains,

MAGNESIUM
proteins, regulates body fluids nuts, beans, yeast
Regulates internal water balance; Most foods, table salt

SODIUM
helps nerve function
Regulates fluid balance in cells, Oranges, bananas, meats,

POTASSIUM
helps nerves functions bran, potatoes, dried beans
It helps to transfer oxygen in red Liver, red meats, dark green

IRON blood cells and in other cells vegetables, shellfish, whole
grain cereals
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Aids in transport of carbon dioxide Meat, shellfish, whole grains,

ZINC
and healing wounds milk legumes
Vitamins
Vitamins are substances that your body needs to grow and develop
normally. There are 13vitamins your body needs. Each has specific jobs. You can
usually get all your vitamins from the foods you eat. Your body can also make
vitamins D and K. People who are vegetarian may need to take a vitamin B12
supplement.
Some vitamins may help prevent medical problems. The best way to get
enough vitamins is to eat a balanced diet with a variety of foods. In some cases,
you may need to take vitamin supplements. It’s a good idea to ask your health
care provider first. High doses of some vitamins can cause problems.
FUNCTIONS AND SOURCES OF VITAMINS
VITAMIN FUNCTION IN THE BODY FOOD SOURCES

Helps release energy from Pork, organ, meats,
B1 (Thiamine)
carbohydrates legumes, greens
Helps break down milk products, eggs, green
B2 (Riboflavin)
carbohydrates and proteins and yellow vegetables
Helps break down protein & Yeast, nuts, beans, liver,
B6 (Pyridoxine)
glucose fish, rice
Aids nucleic acid and amino Meat, milk products, eggs,
B12(Cobalamin)
acid formation fish
Helps build DNA and proteins Yeast, wheat germ, liver,
Folacin
greens
Involved in reactions with Most unprocessed foods
Pantothenic Acid
carbohydrates and proteins
Helps release energy from Milk, meats, whole-grain;
Niacin
carbohydrates and proteins enriched cereals, legumes
Aids formation of amino, Eggs, liver, yeast
Biotin nucleic, and fatty acids and
glycogen
Aids formation of hormones, Fruits, tomatoes, potatoes,
C (Ascorbic Acid)
bone tissue and collagen green leafy vegetables
Helps produce normal tissue Butter, margarine, liver,
A (Retinol) and collagen eggs, green or yellow
vegetables
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Aids absorption of calcium and Liver, fortified milk, fatty

D
phosphorous fish
E (Tocopherol) Prevents damage to cell Vegetable oils
K Aids blood clotting Leafy vegetables
PLANNING A BALANCE DIET
Eating a balance diet and being physically active are two of the most
important things you can do to stay healthy at any age( diet and exercise).
A balance diet includes eating the right amount of calories and nutrients to
maintain a healthy weight.
Goals related to nutrition:
• Reduce dietary fat; especially saturated fat.

• Increase complex carbohydrates in the diet.
• Increase the amount of calcium in the diet.
• Decrease the amount of salt and sodium in the diet.
• Reduce the incidence of iron deficiency.
Assignment: In one whole pad paper make your own meal plan for one week
(breakfast, lunch and supper).
95
Name:__________________ Class Course& Year:_________ Schedule:________
Self- Check Test:
A. Identify in which body type the following description belong. Write the letter of
your choice on the space provided.
A. If it belongs to an Ectomorph
B. If it belongs to an Mesomorph
C. If it belongs to an Endomorph
_____ 1.stringy muscle bellies

_____ 2.narrow waist
_____ 3.hips as wide than clavicle
_____ 4.large skeleton
_____ 5.thick ribcage
_____ 6.long limbs
_____ 7.thinner joints
_____ 8.shorter limbs
_____ 9.wide clavicle
_____ 10.small joints
B. Discuss the functions of the following sources of minerals and give two
examples.
1. Calcium
2. Magnesium
3. Sodium
4. Iron
5. Phosphorus
6. Zinc
7. Potassium
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Proper Body Mechanics
Proper body mechanics is the use of one’s body to produce motion that is:
• Safe
• Energy Conserving
• and efficient
Allot which allows the person to maintain balance and control.
FOUR STEPS TO GREAT WALKING TECHNIQUE
By Wendy Bumgardner (Marathon Coach)

Road Runners Club of America
1. Walking Posture
Posture is the first step for walking comfort and energy.

You’ll be able to take full, deep breaths.
You will engage your core muscles and be able to use your leg and buttock
muscles for a natural walking stride.
Steps to great posture:
• Stand up straight with your feet together, a comfortable space apart. Toes
should be pointing forward.
• Think of being tall and straight, not leaning forward or backward. Don’t
arch your back.
• Stomach in: Now engage your core muscles by slightly sucking in your
stomach. This will help you maintain good posture while walking.
• Tuck in your buttocks by rotating your hip slightly forward. This keeps you
from arching your back or leaning forward.
• Eyes: Your head will follow wherever your eyes are looking, start by
looking straight ahead, focusing about 20 feet ahead of you.
• Chin parallel to the ground. Check that your chin isn’t tilted either up or
down.
• Shoulders relax and slightly back. It will help relieve the tension so many
of us carry in our shoulders. t will also set your position for using arm
motion.
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2. Arm motion
Arm motion can lend power to your walking, burning 5-10% more calories
and acting as a balance to your leg motion.
• Bend your elbow 90 degrees.

• Hands should be loose in a partially closed curl, never clenched
• With each step, the arm opposite your forward foot comes straight
forward, not diagonally.
• As the foot goes back, the opposite arm comes straight back.
• Keep your elbows close to your body; don’t “chicken wing”.
• Your forward hand should not cross the center point of your body.
• Your hand when coming forward should be kept low, not higher than your
breastbone.
3. Foot motion
• The walking step is a rolling motion.

• Strike the ground first with your heel.
• Roll through the step from heel to toe.
• Push off with your toe.
• Bring the back leg forward to strike again with the heel
• Flexible shoes will ensure you are able to roll through the step.
4. Walking stride
The push off by your rear foot is the key to walking with power and speed.
• Lengthen your stride in back to improve power and efficiency in your

stride.
Think about keeping your back foot on the ground longer and giving
yourself a good push off to add power to your stride. Your feet are rolling
through the step from heel strike in front to pushing off with your toe in back.
• Practice your stride
As you walk with the good posture and roll-through from heel to toe
from the previous steps, concentrate on keeping the back foot on the ground
longer.
-www.verywellfit.comtips-for-walking Feb23,2018
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GREAT WALKING TECHNIQUES
General Instruction: Demonstrate great walking techniques with ease and

confidence.
Guidelines:
3. The video should have a maximum of 1-minute
presentation.
Rubric/Criteria
Content : Demonstrated great walking techniques with ease

and confidence. (40%)

(20%)
Criteria Score
Content (40%)
Execution (40%)
Presentation (20%)
99
CORRECT SITTING POSITION:
• Sit up with your back straight and your shoulder back. Your buttocks
should touch the back of your chair.
• All three (3) normal back curves should be present while sitting.
• Sit at the end of your chair and slouch completely.
• Draw yourself up and accentuate the curve of your back as far as
possible. Hold for a few seconds.
• Release the position slightly (about 10 degrees). This is a good sitting
posture.
• Your body weight is evenly distributed on both hips.
• Bend your knees at a right angle. Keep your knees even with or slightly
higher than your hips. (use a foot rest or stool if necessary.) Your legs
should not be crossed.
• Keep your feet flat on the floor.
• Try to avoid sitting in the same position for more than 30 minutes.
• When sitting in a chair that rolls and pivots, don’t twist while sitting.
Instead, turn your whole body.
• When standing up from the sitting position, move to the front of the seat
of your chair. Stand up by straightening your legs. Avoid bending forward
at your waist.
-my.clevelandclinic/health/articles/4485-back-health-posture
100
CORRECT SITTING POSITION
General Instruction: Perform correct sitting position.
Guidelines:
presentation.
Rubric/Criteria
Content : Performed correct sitting position. (40%)

(20%)
Criteria Score
Content (40%)
Execution (40%)
Presentation (20%)
101
PROPER RUNNING FORM
Your running mechanics are determined by the strength and flexibility of

certain muscles and how your body is built.
Proper running form starts with the head and works its way down to the
feet. If your head and upper body are aligned properly, your lower body and your
stride are more likely to be correct. One of the important things to understand
about running, is that you want to run in an energy efficient way. You want to run
as efficiently as possible, in order to avoid tiring easily and to run as far and long
as you can-injury free.
HEAD
• Look ahead towards the horizon, neither up nor down-this will

straighten your neck and back, bringing them into alignment; your
jaw/neck and chin should be relaxed, and your chin should not just out.
SHOULDER
• Keep shoulders square, low, loose and relaxed.

• While you’re running, your shoulders should remain square and level.
• They shouldn’t swing from side to side.
• No slouching, don’t allow your shoulders upwards and become high
and tight.
TORSO
• Your torso should be in the right position-should be almost straight,

such as that you’re running in an upright position but learning ever so
slightly forward creating a completely balanced posture.
Don’t lean back and do not hunch over.
Leaning too far forward – produces a stumbling high impact

• Running upright with your shoulder back, opens up your chest for
maximum lung capacity allowing you to breathe more easily.
ARMS
• Arms movement helps you forward properly during running.

• Helps minimize rotation of the torso.
• Keep elbows bent at an approximately 90-degree angle.
• Arms should be relaxed and move in concert with your legs stride.
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• Swing arms up and down.

• Upward swing- hands in and up towards the sternum.
• Downward swing- hands out and down towards the waistband keep
arms between waist and chest level.
• Do not swing arms across the body.
HANDS
• Keep your hands and wrist relaxed, with your hands in an unclenched
fist.
• Fingers should lightly touch hands.
HIPS
• Hips should point straight ahead.

• Hips should be positioned correctly if the head, shoulders and torso are
properly aligned.
If the torso is leaning too far forward or leaning backward, it will also tilt your
pelvis and push body out of alignment.
KNEES/LEGS
• Keep knees slightly bent to absorb the impact when you hit the ground.
• Running tall with a low knee lift will help stop over striding
FEET
• The foot should hit the ground lightly.

• Land on the midfoot area and quickly roll your foot forward onto the ball
of the foot/toes and spring off the ground.
-www.superskinnyme.com/how-to-run
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PROPER RUNNING FORM
General Instruction: Demonstrate proper running form with safety and ease.
Guidelines:
presentation.
Rubric/Criteria
Content : Demonstrated proper running form with safety and

ease. (40%)

(20%)
Criteria Score
Content (40%)
Execution (40%)
Presentation (20%)
104
LIFTING and CARRYING
• When lifting, avoid bending at the hips. Keep the back straight, bend the
knees and lift with the legs. Assume a side-stride position with the object
between the feet to allow you to get low and near the object.
• Perform one-hand lifting the same way as two-hand lifting, use the
nonlifting hand for support.
• When lifting do not twist the spine. This can be more damaging from a
sitting position than from a standing position.
• When lifting, keep the object close to the body, do not reach to lift. Tighten
the back muscles before lifting.
• If possible, avoid carrying objects above waist level.
• Push or pull heavy objects, rather than lifting them. Pushing is preferred
over pulling.
• Do not lift or carry loads too heavy for you.
• Divide the load if possible carrying half in each hand/arm.
• When lifting and lowering an object from overhead, avoid hyperextending
the neck and the back.
• When object must be carried in front of the body above the level of the
waist, lean backward to balance the load, and avoid aching the back.
105
LIFTING AND CARRYING
General Instruction: Demonstrate proper body mechanics and posture when

lifting and carrying objects/materials.
Guidelines:
presentation.
Rubric/Criteria
Content : Demonstrated proper body mechanics and posture

when lifting and carrying objects/materials. (40%)

(20%)
Criteria Score
Content (40%)
Execution (40%)
Presentation (20%)
106
PROPER LYING/SLEEPING POSTURE
• Avoid lying on the abdomen.

• When lying on the back, a pillow or lift should be placed under the knees.
Do not use a thick pillow. Remember a pillow should support the neck not
the head.
• When lying on your side. Keep your knees and head bent. Place a pillow
between the knees.
WALKING UP AND DOWN THE STAIRS
WALKING UP STAIRS
• Stand with your weight equally distributed. Stop and breathe out.
• Bend your knee and ankle, raise your leg and place your foot on the
step/tread of the stairs.
• Think of going up, but leave the weight of your body wholly on your rear
foot.
• Let your head nod forward and up the lead your body diagonally up so your
weight is transferred onto the foot of the first step.
• Your rear foot comes onto its toe and pushes off the ground.
WALKING DOWN THE STAIRS
• Stand at the top of the stair with your body in the proper standing posture.
• Maintain the position with your head held high while going down the stairs.
• Glance down quickly and walk down the flight of stairs while looking
directly ahead.
• Grasp the handrail with one hand to help you from falling if you lose your
balance while on the stairs. Use the handrail to provide yourself with
stability.
• Point your feet in the direction you will be walking, making sure they point
in the same direction.
• Your feet should remain parallel when walking down the stairs.
• It is important to place your foot flat in the step before lifting the rear foot
and bringing it down to the next step to avoid tripping or falling down
stairs.
• Your entire foot should be on the step before you start to take another
step.
• Step onto the first stair, then step with the other foot onto the next step in
the flight.
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• If the step is too large, or you do not feel stable enough, you may choose
to place the second foot on the same step as the first before moving on to
the next step.
-by Sari Hardyal (Aug.14, 2017)

Certified personal trainer with the
National Federation of Professional trainers
www.livestrong.com/article how-to-climb-stairs
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PROPER LYING/SLEEPING POSTURE

WALKING UP AND DOWN THE STAIRS
General Instruction: Demonstrate proper lying/sleeping posture and perform

efficiently walking up and down the stairs.
Guidelines:
presentation.
Rubric/Criteria
Content : Demonstrated proper lying/sleeping posture and

perform efficiently walking up and down the stairs.
(40%)

(20%)
Criteria Score
Content (40%)
Execution (40%)
Presentation (20%)
109
1. discussed comprehensively the benefits of physical activities, exercises or

training on the Cardiovascular and Respiratory System;
2. executed exercises that develops skill-related fitness components; and
3. exhibited appreciation of the exercises for improving, maintaining and
increasing health and skill-related fitness components through active
engagement in the class activities.
III. Overview
Some people love to exercise precisely because it makes them feel

extremely good. Exercise gives them a sort of “high”. We all know that exercise is
important in our body not only it can improve a person’s physical well-being but
also their mental-well-being. There are all sorts of activities a person can engage
in when seeking to improve their health and fitness.
INCREASE FLEXIBILTY THROUGH STRETCHING
Stretching may not be the most exciting part of working out, but doing
flexibility work is just as important for a well- rounded fitness routine as strength
and cardio work.
Incorporating some stretching exercise into your workout schedule will help
you improve flexibility, reduce tightness, and ultimately, make your workout more
efficient and safer.
Different Stretching Techniques:
a) Ballistic Stretching: technique involving repetitive contractions of the

agonist muscles.
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b) Static Stretching: static stretching exercises are those stretches that

you are told to hold for so many seconds and do so many times a day.
c) Dynamic Stretching: It involves movement and muscular effort for the
stretch to occur.
d) Passive Stretching: Is a technique in which you are relaxed and make
no contribution to the range of motion.
e) PNF Stretching: technique used to facilitate the relaxation of muscles to
gain range of motion.
www.stretching-exercises-guide.com 2007-2013
CARDIO-RESPIRATORY FITNESS
Looking good is important to most people. Regular physical activity can

help you look better by controlling your weight, building muscles, and developing
good posture. Regular physical activity produces changes in body organs such as
making your heart muscles stronger and your blood vessels healthier.
Regular physical activity benefits two vital body systems.
Cardiovascular system- is made up of your heart, blood vessels, and blood.
Respiratory system- is made up of your lungs, and the air passages that
bring air, including oxygen, from the outside of the body into the lungs.
BENEFITS OF PHYSICAL ACTIVITY, EXERCISE OR TRAINING ON THE

CARDIOVASCULAR AND RESPIRATORY SYSTEMS
ORGAN BENEFITS
• Its muscles get stronger,
• Pumps more blood with each beat,
HEART • Beats slower,
• Gets more rest, and
• Works more efficiently.
• Healthy elastic arteries allow more blood flow,
• Less risk of atherosclerosis,
• Lower blood pressure,
Blood Vessels
• Less risk of a blood clot leading to heart attack,
• Development of extra blood vessels, and
• Healthy veins with healthy valves.
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• Less bad cholesterol (LDL) and other fats in the blood,

Blood • More good cholesterol (HDL) in the blood, and
• Powers substances in the blood that can cause clot.
• Regular exercise helps the nerves slow your heart rate
Nerves (of the heart)
at rest.
• They work more efficiently,
• Deliver more oxygen on the blood,
Lungs • Healthy lungs allow deeper and less frequent, and
breathing.
• Use oxygen efficiently,
• Get rid of more wastes, and
Cells
• Use blood sugars and insulin more effectively to
produce energy.
WHAT TYPE OF EXERCISE IS BEST FOR IMPROVING

CARDIO-RESPIRATORY FITNESS?
The best way to build your CARDIORESPIRATORY ENDURANCE is by

improving your body consumption of oxygen.
CARDIO-RESPIRATORY ENDURANCE, OR CRE, also known as aerobic

fitness, involves performing exercise at a moderate level of intensity for an
extended period.
A good routine is starting with a warm-up of the muscles followed by

exercising at least 20 minutes and finishing with a cool-down period to allow
the heart to return them heart to its resting rate.
Aerobic - “with oxygen”

• Known as “cardio” exercise that requires the heart to pump oxygenated
blood for the muscles to use during activity.
• An activity in which the intensity of the activity is low enough that the
cardiovascular system can supply enough oxygen to continue the activity
for long periods
Example of aerobic exercise
Cardio machines, spinning, running, swimming, walking, hiking, aerobic

classes, dancing, mountain biking etc.
Anaerobic - “without oxygen”

• An activity that does not require mush use of oxygen.
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• An activity in which the intensity is so great that the demand for oxygen is
greater than the body’s ability to deliver oxygen.
Example of anaerobic exercise

• Sprinting and lifting a heavy weight.
Cardio Exercises (No equipment necessary)
1. Jumping Jacks
Action: Jumping the feet wide while circling the arms overhead repeat the
action as many as desired.
Purpose: Jumping Jacks burn about 100 calories in 10 minutes. No

equipment is needed.
Requirements: A good pair of shoes, a conditioned heart, sturdy floor.
CIRCUIT JUMPING JACKS
a) In a Cardio Circuit- Use Jumping Jacks in a circuit, doing them 30-60

seconds and alternating them with other cardio-exercises. Try a
different variation each time, repeating the circuit 20-30 minutes.
b) In a Strength Circuit- Alternate 30-60 seconds of Jumping Jacks with
strength exercises such as squats, lunges, push-ups, and dips for 10-30
minutes.
c) In your Regular Workout- Add a high intensity blast to your regular
cardio or strength workouts by adding a minute or more of Jumping
Jacks throughout the workout or the end.
2. Jump Rope
Action: Turning a rope with handles while jumping over it.

Purpose: great cardio, Jump Rope can burn about 220 calories in 20
minutes
Requirements: A jump rope, a good pair of shoes, patience and
practice.
Precautions: Jumping rope is a high impact activity and requires
practice.
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For best results, turn the rope with the wrists, not the arms, and land
softly. Only jump high enough to clear the rope. Always bend your knees
after a jump.
Variations: jumping on one foot, alternating feet, crossing the feet,

jumping with high knees, double turning the rope.
Best Jump Rope Workouts:
a) Beginner-Circuit: Alternating 10-30 seconds of jumping with

marching in place for 510 circuits. Gradually work up to longer
jumping sessions.
b) Cardio-Circuit: Alternate 30-60 seconds of jumping with other cardio
exercise such as marching, jogging jack, etc.
c) Strength-Circuit: Alternate 30-60 seconds of jumping with strength
exercise, such as squats, lunges, push-ups, and dips.
3. Jogging
Action: Jogging in a stationary position.
Purpose: It’s simple and accessible; it gets the heart rate up and is a great
way to warm-up for more intense exercise.
Requirements: A good pair of shoes and a sturdy floor.
Precautions: It is high impact, which may tax the joints, and it can be
boring because there’s no forward motion.
Variations: press the arms overhead, high knees, butt kicks, wide knees.
Best Way to Use Jogging in Place in a Work-out:
a) As a Warm-up: Start by marching in place, then slowly change that

to a jog to prepare your body in place for more strenuous exercise.
b) In a Cardio-Circuit: Alternate jogging in a place with other cardio
exercises, such as marching, jogging, jumping rope, and step
touches, etc. Do it for 30-60 seconds, repeating 10-13 minutes.
c) In a Strength-Circuit: Alternate 30-60 seconds of jogging in place
with strength exercise, such as squats, lunges, push-ups, and dips
for 10-30 minutes.
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d) As an Active Break: Try jogging in place when you need an active

break at home or in school.
4. Burpees
Action: From Squatting on the floor, jump up, land on the floor and into
a plank position, jump back in then stand back-up.
Purpose: It’s squatting position and a killer cardio exercise, burning 100
or more calories in 10 minutes (if you can stomach 10 minutes of this
exercise)
Requirements: A good pair of shoes, experience with high impact

exercise, an iron will.
Variations: Stepping at the back instead of jumping, jumping up at the

end; add a push-up or use equipment.
Best Way to Use Burpees in a Workout:
a) In a Cardio-Circuit : Incorporate 30-60 second burpees every 3-4

minutes of cardio-circuit that includes other exercises, such as,
marching, jogging, jumping rope, step touches, etc.
b) In a Strength-Circuit: Add 30-60 seconds of burpees every 3-5
strength exercise, such as, squats, lunges, push-ups, and dips for
10-30 minutes.
c) In High Intensity Interval Training: Do 30-60 seconds of burpees,
rest for 30-60 seconds and repeat for 10 or more minutes.
5. Mountain Climbers
Action: from a push-up position, running the knee in and out.

Purpose: Mountain Climbers raise the heart rate while building strength
and endurance in the core.
Requirements: Strong wrists and a floor.
Precautions: The exercise can tax the wrists, arms, and shoulders, as
well as the core.
Variations: Alternate jumping each foot forward and back.
Best Way to use Mountain Climbers in a Workout:
a) In a Cardio-Circuit: Add mountain climbers to your cardio-circuit,

doing them for 30-60 seconds each time.
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b) In a Strength-Workout: Combine mountain climbers with push-ups

or planks to add intensity.
c) In Combinations: For high intensity, do a series of mountain climbers
with burpees, alternate 10 push-ups with 10 mountain climbs, or add
them to bear crawls.
6. Squats Jumps
Action: From a squat position, jump as high as you can, landing back
with knees bend and heels off the floor into a squat.
Purpose: Squat jumps are an exercise that will raise the heart rate, burn
calories, and increase power in the legs.
Requirement: Happy knees, experience with high impact exercise, a

good pair of shoes, and a floor.
Precautions: This exercise is high impact and high intensity and requires
strong joints and a strong heart. With any plyo-exercise, land on
the balls of your feet to protect the joints.
Variations: Prisoner squat jumps, froggy jumps.
Best Way to Use Squat Jumps in a Workout:
a) In a Cardio-Workout: Incorporate 30-60 seconds of squat jumps into

your regular cardio-workout or in a cardio circuit with other exercise,
such as marching, jogging, jumping rope, step touches, etc.
b) In a lower Body Workout: Add 30-60 seconds of squat jumps after
every 3-5 lower body exercises, such as squats, lunges, or deadlifts
to increase intensity, power and strength.
c) In High Intensity Internal Training: Do 30-60 seconds of squat
jumps, rest for 30-60 seconds and repeat for 10 or more minutes.
7. Bear Crawls
Actions: Squatting on the floor, walking the hands out to a push-up,

walking the hands back, and then standing up……like a bear.
Purpose: They get the heart rate way up while building strength and
endurance.
Requirements: Floor, experience with high intensity exercise

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Precautions: This move is tougher than it looks and the intensity

accumulates quickly
Variations: No push-ups, push-up on the knees, keeping the knees down
as you crawl in and out.
Best Way to Use Crawls in a workout.
a) In a Cardio/Strength Workout: Incorporate 30-60 seconds of Bear

Crawls into your regular cardio workout or in cardio circuit with other
exercises such as marching, jogging, jumping rope, burpees, etc.
b) In an Upper Body Workout: Add 30-60 seconds of Bear Crawl every
3-5 upper body exercises such as push-ups, chest presses or
dumbbell rows to increase intensity, power and strength.
c) In High Intensity Internal Training: Do 30-60 seconds of Bear
Crawls, rest for 30-60 seconds and repeat for 10 or more minutes or
alternate Bear Crawls with other high intensity exercises such as
burpees or squat.
8. Kickboxing
Actions: Punching, kicking, and combinations thereof against a bag, the

air or another person. (Risky)
Purpose: Kickboxing can burn more than 100 calories in 10 minutes at

the right intensity.
Requirements: The learner/student must have basic knowledge of kicks

and punches.
Precautions: Do not over stretch and extend the arms and legs all the
way during punches and kicks because it can stress the joints.
Variations: Make your own variation using different combinations of

kicks punches or both.
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Best Way to Kickbox in a Workout: Create your own

Cardio Workout.
Kickboxing Moves to Squash Calories and Build Strength
1. Jab, Cross, Hook, Upper Cut
a) Jab:
• Extend left fist straight with your thumb pointing toward the
floor.
• Pop it back to guard position.
b) Cross:
• Turn your right foot inward and bring your right hip and
shoulder forward.
• Keep your elbow in as you punch your right fist straight out
with your thumb pointed to the floor. Pop it back up to guard
position.
c) Hook:
• Lift your left heel off the ground to shift your weight to your
right side.
• Bring your left elbow up to shoulder height, forming a 90-
degree angle, with your thumb facing up. Pop it up to guard
position.
d) Upper Cut:
• Turn your right hip and shoulder forward.
• Punch upward with your thumb facing you. Pop it back to
guard position.
2. Sweep, Squat, Kick
This sweep squat is a new take on the basic squat, engaging other
muscles in your glutes and quads. But adding the kick also fires up
your hamstrings.
• Get into guard position, feet shoulder distance apart
• Sit into a deep squat, while keeping your hands by your
cheekbones.
• As you come up to stand from the squat sweep your arms
literally to your left side and kick your right leg straight out.
• Repeat to the left side. ( Count this as one repetition)
3. Jab, Cross, Slip
This move is all about good offense and defense.

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How to: Get into guard position. Stand with your feet shoulder
distance apart facing forward.
• Extend your left fist straight out with your thumb pointed
toward the floor. Pop your fist into guard position.
• Bring your right help and shoulder forward to punch your right
fist straight out with your thumb pointing the floor. Pop it back
up to guard position.
• Keeping your hands in guard position, sit into a squat and
duck your head, slipping it into your right side.
• Repeat on the left side. This is one repetition.
4. Front Kick, Back Kick
Control is everything during this combo of kicks that also demands

flexibility and mobility on your hips and hamstrings. Start your kicks
low at knee-height before gradually going up to hip or chest-height.
• Stand in guard position with hands by cheekbones and feet in
a staggered fighting stance.
• Kick your right leg forward, and then your left leg back, while
maintaining upper body form.
• This is one repetition.
5. Uppercuts
Uppercuts are deceptively lower body moves. The real power comes
from the shoulders, back and legs. These helps increase metabolism
and make kick boxing a total body workout.
• Stand with your feet shoulder- distance apart.
• Pivot right hip and shoulder forward.
• Keepings elbows in, punch upward with fist. Thumbs facing
you.
• Do one with the right and then the left this is one repetition.
-Daily Burn
https://dailyburn.com/life/db/undefeated-kickboxing-moves
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9. Stairs Exercise
Action: Using a staircase for everything from cardio to strength training.
Purpose: An excellent cardio-workout, one can use the steps for a variety
of other exercises.
Requirements: A staircase with a handrail for safety.
Best Way to Incorporate Stairs into Workout
a) In a Cardio-Circuit: If you have a longer staircase. Alternate 1-2 laps

up and down with other cardio-exercises, such as jumping rope, jogging
in place, jumping jacks etc.
b) In High-Intensity Interval Training:
• Run or walk up the stairs as fast as you can, descending is good for
recovery, repeat for 10 or more minutes.
• Also use one step.
• Jump onto the step with both feet and step down, or stand
sideways with one foot on the step and jump, turning 180 degrees
and landing with the other foot on the step.
c) In strength workouts use one step for push-ups, lunges, dips and
squats, step-ups and more.
-by Paige Waeher(updated 12, 2018)

https://www.verywellfit.com/best-home-cardio-exercise-1231273
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EXERCISES FOR IMPROVING CARDIO-RESPIRATORY FITNESS
General Instruction: Perform activities/exercises for improving cardio-

respiratory fitness with vigor and enthusiasm. Select at least
two (2) exercises and record yourself through video.
• Jumping Jacks • Squat Jumps

• Jump Rope • Bear Crawls
• Jogging • Kickboxing
• Burpees • Stairs Exercises
Guidelines:
presentation.
6. Equipment/Apparatus may be used.
Rubric/Criteria
Content : Performed at least two (2) activities/exercises for

improving cardio-respiratory fitness with vigor and
enthusiasm. (40%)
(20%)
Criteria Score
Content (40%)
Execution (40%)
Presentation (20%)
121
DANCING IS A WHOLE-BODY WORKOUT
• Dance is good for the heart.

• It makes you stronger.
• It will improve one’s the balance and coordination.
• A 30-minute dance class burns between 130 and 250 calories about same
as jogging.
Intensity Level: Medium
The intensity depends on the type of dance you choose. Fast moving
dance styles like hip-hop, Zumba, Latin dances are more intense than slower
dances like tango or waltz. Dance can make your whole body to move and will
challenge your brain as you learn the choreography, form and variation.
Areas in Targets
CORE: Depending on the type of dance you choose, some of the steps
moves will engage the core muscles, including those on your back.
ARMS: Most dances focus on the lower body but one also uses the arms.
LEGS: The choreography will have you doing moves that work your lower
body, including the quads and hamstrings.
GLUTES: Hip-hop and ballet include moves that engage the glutes.
Type
• Flexibility: Most dance-inspired workouts include moves that improve

flexibility.
• Aerobic: Dancing raises your heart rate. The more up-tempo the dance
style, the better it is in your heart.
• Strength: You won’t be lifting weights, but your body weight counts,
helping to build muscle strength.
• Sport: you can enter dance competitions (e.g. dance sports, hip-hop dance
contests, etc.). Dance can be purely social or artistic.
• Good for beginners: There are dance classes aimed at beginners. Give
yourself time to learn the moves. You can start in your PE class.
Your teacher will lead you through a series of choreography steps. The
focus might be on the footwork, but the series of leaps, turns, and shimmies will
require the engagement of the whole body.
-Jodi Helmer
www.webmd.com/fitness-exercise/a-z/dance-for-exercise
122
MAINTAIN AND IMPROVE YOUR BALANCE
Balance is an underrated principle in our everyday functioning. It keeps

you upright, allows you to walk without assistance and helps you prevent injury.
A good balance allows us to recognize our position relative to other

objects around us, including the surface on which we are standing, walking, or
running. Balance is an important aspect in carrying out both simple and complex
movements.
Balance makes it possible to negotiate steps or curbs without a rail, walk

on the grass or sand, and step over obstacle. And while it may be apparent when
someone has particularly good or bad balance, there is actually much more
happening internally that we can see on the outside.
Balance is maintained by the vestibular system, a small organ in the inner

ear, and it can negatively affect when the organ is damaged or not working
correctly. This can be happen number of ways, but the most common sources of
declined balance are external substances and the aging process.
WORKING ON YOUR BALANCE
THE STORK
• This exercise is highly versatile. You can do it while standing anywhere at

the sink while washing dishes, while you talk on the phone, brushing your
teeth, or between sets of strength exercise.
• Stand with your feet slightly apart and raise one leg off the ground while
keeping your arms to the sides and your shoulders relaxed.
• Try to balance for 30 seconds. Repeat two times, and then switch legs.
• Try to work up for two minutes.
• If you have difficulty balancing with no hands, try placing your fingertips
on a hard surface until you are able to balance with no hands. Try and
relax- it makes it easier.
HALLWAY WALK
• Walk down a hallway. Try taking 3-4 steps looking over your right
shoulder, then look straight ahead for 3-4 steps.
• If you are able to do this without stumbling, progress to looking over your
right shoulder and then your left every 3-4 steps without looking straight.
STANDING TOE TAP

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• Stand in front of a step or step stool.

• Slowly lift your right leg and slowly tap the step with the toes before
returning it back to the floor.
• Try this without making any noises when touching your right toes to the
step.
• Repeat with your left leg.
• Progress with this exercise by looking straight ahead, not down at the
step.
by Erica Schuckies
-
www.azumio/blog/fitness/importance-of-physical-balance
HIP FLEXORS
• Stand next to a sturdy surface like a chair. If you need to use your
fingertips for balance, do so.
• Raise one leg off the floor like you are marching slowly, then lower it.
• Do not bend forward at the waist(engage your core).
• Repeat 10 to 15 times on each leg.
• Make this more difficult by removing your fingertips from the chair (if you
are using it) and even more difficult by closing your eyes.
SIDE LEG RAISE
• Stand next to a sturdy surface like a chair. If you need to use your
fingertips for balance, do so.
• Raise one leg off the floor to the side and hold it six to 12 inches off the
floor, then lower it.
• Do not bend forward at the waist(engage your core).
• Repeat 10 to 15 times on each leg.
• Make this more difficult by removing your fingertips from the chair (if you
are using it) and even more difficult by closing your eyes.
WALK THE LINE
This can be difficult even when you’re sober, especially with your eyes closed.
• Choose a straight line in front of you like a tile floor and walk, one foot
directly in front of the other, along it. Try this first with your arms
extended out of the side for balance, and then with your arms at your
side.
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• Walk backward to the starting point, still along the straight line.
• When this is easy, do it with your eyes closed.
CONE TOUCH
• Place an object about waist high one yard in front of you.

• Stand on one leg and reach and touch the object while maintaining your
balance.
• Repeat this 10 to 15 times, and then switch legs.
ONE-LEGGED SQUAT REACH (Target the abs, butt and legs)
• Stand on left leg with right foot a few inches off ground near left ankle.
• Bend left leg about 90 degrees, keeping back straight and reaching right
hand to outside of left foot.
• Return to start. Continue for 30 seconds (or 15 reps), then switch side
and repeat for 30 second.
SIMPLE GRAPEVINE
• Start by crossing your right foot over your left.

• Bring your left foot to join it.
• Attempt five cross steps on each. If necessary, put your fingers against a
wall for stability.
• The smaller the step, the more you work on your balance.
HEEL-TO-TOE WALK
• Standing upright, place your right heel on the floor directly in front of
your left toe.
• Then do the same with your left heel. Make sure you keep looking
forward at all times. If necessary, put your fingers against a wall for
stability.
125
MAINTAINING AND IMPROVING BALANCE
General Instruction: Demonstrate at least two (2) exercises/activities for

maintaining and improving balance. Record yourself through
video/vlog.
❖ Stork ❖ Walk the Line

❖ Hallway Walk ❖ Cone Touch
❖ Standing Toe Tap ❖ One-Legged Squat Reach
❖ Hip Flexors ❖ Simple Grapevine
❖ Side Leg Raise ❖ Heel-to-toe Walk
Guidelines:
presentation.
Rubric/Criteria
Content : Demonstrated at least two (2) exercises/activities for

maintaining and improving balance through
video/vlog. (40%)
(20%)
Criteria Score
Content (40%)
Execution (40%)
Presentation (20%)
126
HOW TO INCREASE AGILITY, COORDINATION, POWER,

REACTION TIME, SPEED, AND STRENGTH
Anybody can improve his quickness, power, coordination, etc. by

incorporating specific training into his worked routine. With proper training, a
slow athlete can become faster. This type of training enhances muscles strength,
endurance, stability and motor skills, developing quick reactions and the ability to
move efficiently.
FIGURE RUN
PURPOSE: Improves footwork and quickness in agility.
• Mark out three figures, such as, A, B and C.

• Start by running around the first figure, then the second and finally the
third.
• Have a partner time you to see how fast you can finish all three figures.
SQUAT JUMP
PURPOSE: Enhance your power.
• Stand with feet shoulder-width apart, elbows flexed at 90 degrees, squat

down until your thighs are parallel with the ground.
• Once you lower down into a squat position, immediately jump up with
both legs, driving your arms up.
• Land on both feet and immediately jump back up. Keep ground contact to
a minimum.
ACCELERATING SPRINTS
PURPOSE: To improve your speed
• Mark a distance of 50 yards and 100 yards.

• Start by gradually accelerating your speed until you reach full speed by
the time you reach the 50 yard marker, and then sprint until the 100 yard
marker. Walk back to the start and perform the exercise again
127
4-CONE AGILITY DRILL
PURPOSE: Improves quickness and shifting from direction to another.
• Place 4 cones on the ground/ floor so that they form a square, 3 to 5

yards long on each side.
• Have your partner randomly point to the cones, moving as quickly as
possible to them.
• As soon as a different cone is indicated, change direction accordingly
regardless of whether or not the previous cone was reached.
• Utilize proper cutting angles, acceleration, cross over, and shuffling skills.
MIRROR DRILL
PURPOSE: Improves Footwork and Quickness.
• Place two cones 10 to15 yards apart.

• Stand between the cones, facing your workout partner.
• One partner moves randomly between cones as the other mimics their
movements if they were a mirror image. Go for a predetermined amount
of time.
• Utilize crossover, acceleration, and shuffle to cover ground. Don’t turn
your back to your partner, and keep your knees behind your toes and
tension in your glutes.
• Decrease time for speed emphasis or increase time for conditioning
emphasis.
-www.coreperformance.com/daily/play-better/
3-drills-improve-your-reaction-time.ht
HOPSCOTCH
PURPOSE: For Agility, Balance and Coordination
• This adult version of “hopscotch” has you performing the same hop on
one foot, split, hop on the opposite foot, split movement, but you’re
holding your arms overhead.
• You want to keep your torso tight throughout.
• Spot a line or marker on the floor/ground and hopscotch to the end, turn
around and hopscotch back for one repetition.
• Do this three times for one set.
128
LINE HOPS
PURPOSE: Building Muscles Responsiveness, Stamina and Coordination (you

can pace yourself while doing it and it’s a great alternative to other types of
cardio like running).
• Hop as fast as you can with both feet across a line and back for 30
seconds.
VARIATIONS: 8 hops with R & L foot alternately

8 hops on the right feet, 8 hops on the left fee
SPEED LADDER
Speed ladder is a simple piece of portable equipment that can be used to

perform the following agility drills:
A. FORWARD RUNNING, HIGH KNEE DRILL(Improves foot speed and

coordination).
• Run with high knees forward through the ladder, touching every ladder
space.
• Land on the balls of the feet and drive forward with your arms.
B. LATERAL RUNNING, SIDE-TO-SIDE DRILL(Improves knee and ankle

stability).
• Keep a low center of gravity and step side-to-side through the ladder one
foot at a time.
• Touch in each rung of the ladder with both feet.
• Land on the balls of the feet.
• Repeat with Right-Left then “Left-Right” foot directions.
BODYWEIGHT EXERCISE
Bodyweight exercises build muscles, boost your metabolism, and burn

calories. Using only your own weight for resistance can be done anywhere and
provide a great workout in a small amount of space.
PUSH-UP VARIATION:
The basic exercise, which when done correctly targets the chest,
shoulders, and core including the triceps, biceps, and pectorals.
129
1. CLASSIC PUSH-UP
ACTION:
• Start in a plank position with a neutral spine. Pull the shoulder blades
down toward your heel; keep elbows directly over the wrist.
• Lower down, keeping elbows tucked in toward the body, until the chest
meet your wrist (or touches the ground).
• Keeping your core engaged, push up to starting plank position.
2. OFF-THE-WALL
ACTION:
• Lean at a 45-degree angle facing the wall, hands up, a little more than
shoulder-width apart.
• Lower yourself until your chest meets your wrist, then push back up.
• Make sure to keep what engaged, and the neck in a neutral position.
3. SPIDER
ACTION:
• As you lower in your push-up, lift your other leg and pull the knee up
toward the shoulder.
• Swap legs as you continue.
4. DIAMOND PUSH-UP
ACTION:
• Bring the hand into a diamond shape on the floor below you, lower
down.
• This more moves are notorious for sculpting excellence triceps.
CRAB WALK
PURPOSE: This exercise targets your triceps, core and glutes, as well as
challenging your coordination.
• Try turning your hands slightly to the side or take breaks to roll out your
wrist (if you find that you have wrist discomfort).
• Make sure you keep your hips lifted off the floor for the duration of the
exercise.
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SPINAL BALANCE
Come into a table- top position on your hands and knees, making sure
that your head and neck are a natural extension of the spine.
PURPOSE:
• Extend your right arm out directly in front of your shoulder.

• With your palm facing in, slowly extend your left leg back behind you
with your heel lifted and leg in alignment with your hips.
• Return to the starting straight position and repeat on the other side.
BELLY-FAT BURNING MOVES
Crunches
From supine lying keep your knees bent and feet on the floor. You can
also lift your legs off the floor at a 90-degree angle.
• Put your hands behind your head, or crossed on your chest.

• Inhale deeply as you lift your upper torso off the floor and slowly exhale.
• Inhale again as you get back down, and exhale as you come up.
• Repeat 10 times or more.
• Do two to three sets or as many times as desired.
Vertical Leg Crunch
Lie flat on the floor or in supine position on the mat, extend your legs upward
(towards the ceiling) and right knee crossed over the left.
• Breathe in and lift your upper body from the floor towards the pelvis.
• Breathe out slowly. As you bring yourself down, breathe in again, and
exhale as you go up.
• Do 12 to 15 times and up to three sets.
Precaution: Start by doing only a few repetitions of this exercise, as it can

make you feel sore and fatigue if you overdo it initially.
Bicycle
Lie on the floor or in supine lying position keep your hands either by your sides
or behind your head.
131
• Stretch both your legs off the floor and bend them at the knees.
• Bring your right knee close to your chest, keeping your left leg away. As
if that you are riding in a bicycle.
• Take your right leg away and bring your left leg close to your chest.
• Keep doing this as if you are paddling a bicycle. Repeat as many as
desired.
Stomach Vacuum
Stomach vacuum exercise is a low impact exercise that place greater emphasis
on breathing instead of increasing your heart rate. This is similar to the “cat
stretch pose”.
• Go down to the floor on all fours, supporting your body on your hands
and knees.
• Inhale deeply and loosen your abdomen.
• As you exhale, tighten the abdomen muscles.
• Hold this position for 15-30 seconds.
Number of Reasons for Belly Fat
1. Genetics- Fat occurs differently for different people and depends on the
body structure. If your body is in pear-shaped, the fats accumulate in the lower
part of the body. If your body is in apple- shaped, the fat is accumulated around
the middle section of the belly.
2. Weak metabolism
3. Hormonal changes
4. Stress and Hypertension
5. Disease
6. Sagging muscles
7. Poor posture
8. Sedentary life
9. Overeating
Belly fat is colloquial term for abdominal fat and can be dangerous. Excess
fat can cause to a number of health problems in the heart, high blood pressure,
type 2 diabetes, a decrease in the level of HDL or good cholesterol, strokes or
sleep area and can even cause to any disease. You need to diet and exercise
before it gets too late.
www.stylecraze.com/articles/5-exerciseand 5-foods-to-reduce-belly-fat/
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HOW TO INCREASE AGILITY, COORDINATION AND POWER
General Instruction: Perform at least one (1) exercise/activity that develops or

increase agility; at least one (1) exercise/activity that
develops or increase coordination and at least one (1)
exercise/activity that develops or increase power. You
may utilize video editing applications and you may also
present your work through tiktok, vlog, etc.
Guidelines:
presentation.
Rubric/Criteria
Content : Performed at least one (1) exercise/activity that

develops or increase agility; at least one (1) exercise/activity that
develops or increase coordination and at least one (1)
exercise/activity that develops or increase power. (40%)
(20%)
Criteria Score
Content (40%)
Execution (40%)
Presentation (20%)
133
HOW TO INCREASE REACTION TIME, SPEED AND STRENGTH
General Instruction: Perform at least one (1) exercise/activity that develops or

increase reaction time; at least one (1) exercise/activity
that develops or increase speed and at least one (1)
exercise/activity that develops or increase strength. You
may utilize video editing applications and you may also
present your work through tiktok, vlog, etc.
Guidelines:
presentation.
Rubric/Criteria
Content : Performed at least one (1) exercise/activity that

develops or increase reaction time; at least one (1) exercise/activity
that develops or increase speed and at least one (1) exercise/activity that
develops or increase strength. (40%)
(20%)
Criteria Score
Content (40%)
Execution (40%)
Presentation (20%)
134
1. performed fundamental movement skills and exercises/trainings for

movement enhancement;
2. discussed comprehensively movement principles and
3. showed appreciation of functional movement and movement
enhancement through active engagement in the class activities.
III. Overview
All intermediate or complex skills begin with fundamental skills. These

fundamental skills should have been learned well enough by any kid when he or
she turns 13 or 14 years old. A kid, before he or she even stepped into the
elementary stages, should have mastered all the fundamental LOCOMOTOR
movements (walk, run, hop, skip, leap, jump, gallop and slide).
All fundamental movement skills are a basis of physical literacy. They

involve different parts of the body: feet, arms, legs, hands, trunk, etc. They are
the “building blocks” needed throughout life to competently participate in an
active lifestyle. One will enjoy life more if one is capable of participating in
physical activities, sports, exercise, dances and other recreational activities that
are motor-related.
FUNDAMENTAL MOVEMENT SKILLS (FMS)
What Are Fundamental Movement Skills?
Fundamental movement skills are movement patterns that involve various

body parts and provide the basis of physical literacy. Fundamental movement
skills are the foundational movements, or precursor patterns, to the more
specialized and complex skills used in play, games and specific sports.
135
Physical literacy describes the ability of a person to instruct the body to

perform an action accurately and with confidence and to recognize the physical,
social, cognitive and emotional attributes required to do so effectively.
Gymnastics-like activities promote the development of all movement patterns.
The Three Categories of Fundamental Movement Skills
Manipulative-relating to manipulation or control of an object or a part of the

body.
This includes: Throwing and Catching

Striking with the Hand/Hands
Striking with the Foot/Feet
Striking with an Implement
Locomotion-movement or ability to move from one place to another.
This includes: Walking Dodging Running
In addition: Skipping Leaping

Jumping Galloping
Hopping Sliding
Stability and Balance-maintaining a sturdy body position against the pull of

gravity; an even distribution of body weight to remain
upright; steadiness.
This includes: Rotation Static Balance
In addition to these three specific FMS categories, there are:
Non-Locomotion-movement that may be done in place; they don’t require one

to move from one place to another.
In some other studies of fundamental movement skills, (see
humankinetics.com), the categories are:
Body management Skills
Body management skills involve balancing the body in stillness and in

motion.
Examples are static and dynamic balancing, rolling, landing, bending and
stretching, twisting and turning, swinging, and climbing.
136
Locomotor Skills
Locomotor skills involve transporting the body in any direction from one
point to another. Examples are crawling, walking, running, hopping, leaping,
jumping, galloping, skipping and swimming. Several units of work on the DVD
feature travelling skills and jumping and landing techniques.
Object Control Skills
Object control skills require controlling implements and objects such as

balls, hoops, bats and ribbons by hand, by foot or with any other part of the
body.
Examples are throwing, catching, kicking, striking, bouncing and

dribbling.
The Essential Locomotor Movements Every Human Being Is Supposed

to Perform Correctly
Movement Definition
A series of steps. (A step is a complete transfer of weight from one foot to
Walk
the other. It is also considered a free cost exercise.
Run A fast walk.
Hop A spring from one foot landing on the same foot.
A series of steps and hops on one foot followed by the other. A combination
Skip
of hop and skip.
A spring from one or both feet landing on both. Always land on the balls of
Jump
your feet.
Leap A spring from one foot landing on the other.
A series of a step of one foot and a cut of the other towards a single
Gallop
direction.
Slide A glide of the sole of one foot on the floor, followed by a close of the other.
*Dodge To avoid (someone or something) by a sudden quick movement.
(www.sportwellington.org.nz/fundamental -movement-skills/)
ACTIVITY: c/o Teacher’s activities on the FMS, especially the locomotor

movements.
It is suggested that there be a certain diagnostic activity (in rhythmic

ways for better enjoyment) in order to determine if ALL students are able to
perform the locomotor movements PROPERLY.
137
KNOWLEDGE, SKILLS AND ABILITIES OF HUMAN MOVEMENT
What is knowledge? Knowledge is understanding. It is mental or theoretical,

rather than practical. Having knowledge to do something does not necessarily
mean one can do it, even if one understands the steps and what should happen.
What about skills and abilities? Abilities are natural or in-built. While skills
are learned behaviors, skills can be developed and improved over time by
combining abilities and knowledge, but the underlying abilities are needed in
order for the skills to be developed.
Abilities, likewise, can be improved and honed to some extent-running fast

is a skill, but the ability to run fast comes in part from having strong leg muscles,
which can be developed through regular exercise.
Ability and knowledge combine to create skills that can be used.
(https://www.staffsquared.com/blog/the-difference
-between-knowledge-skills-and-abilities/
According to the article teachpe/sports_psychology/ability, the abilities

relevant to physical education or sports tasks include:
Coordination, Flexibility, Balance, Power and Muscular Endurance.
And that, skills: are learned, create permanent changes in behavior, aim
at achieving a goal, when learned well, change the consistency of
performance, making it more efficient and successful, are fluent and
are aesthetically pleasant.
MOVEMENT
Movement is, without a doubt, the basis of living and thriving. To live is
to definitely move.
Movement has to be spontaneous, efficient and safe.
Thus, there is “body mechanics” (as discussed in one of the previous

units) and “fundamental movements” (as discussed in the first part of this unit).
There is also “ergonomics”, “functional movement” and “movement

enhancement”.
138
What is Ergonomics?
It is the study of people’s efficiency in their working environment.
It is the application of psychological and physiological principles to the

(engineering and) design of products, processes and systems. Its goal is to (1)
reduce human error, (2) increase productivity, and (3) enhance safety and
comfort.
Benefits of Ergonomics
1) Reduces energy costs.

2) Improves movement or performance productivity.
3) Improves quality of movement or performance.
4) Improves person-engagement.
5) Creates a better safety culture.
MOVEMENT PRINCIPLES
Basic movement principles apply to all physical activity.
One has to, first, have knowledge about these principles. Secondly, one
has to apply these principles to one’s abilities and skills. Thirdly, it has to be
performed over and over again.
That is how performance is enhanced.
Motion and Force
The laws of motion are the basis for the principles of movement. It can
help fine-tune performance and it can change the position of an object.
Newton's Third Law states that "when one object exerts a force on a
second object, there is a force equal in magnitude, but opposite in direction
exerted by the second object on the first".
This reaction force determines the change in speed and direction of the
movement.
139
Newton's Laws
1. The law of inertia.
An object will stay put until a force moves it, it will keep on moving until a
force acts upon it. No movement occurs until a force is applied to it.
2. The law of acceleration.
The speed of an object is directly proportional to the force applied and the
direction in which it is applied.
3. The law of opposition
Example: When an athlete pushes backwards into the blocks, the blocks
push back at him and he is propelled outwards and forwards.
ACTIVITY: c/o Teacher’s activities on the Newton’s Law, by giving example

through movements.
Stability
The stability of one’s body affects its movements. Stability can be

improved as follows:
1. Base of support: The base of support involves the relationship

between the athlete and the surface they are performing on. It is more stable if
you increase the area of the base of support. For example, if you stand with your
feet shoulder width apart, you are more stable as compared to standing in feet
together. That is why in any movement or position the equilibrium is always
found at the center.
2.Center of Gravity: This is where the body weight is evenly distributed

in any position. When your center of gravity is above your base of support, you
are stable but if it is outside your base of support, then you are in an unstable
position or a position of imbalance.
FUNCTIONAL MOVEMENT
Functional movements are motions based on real-world situational

biomechanics.
They usually involve multi-planar, multi-joint movements which place

demand on the body’s core musculature and innervation.
140
• Multi-planar: body planes: sagittal plane; median plane/mid-sagittal

plane; frontal/coronal plane; transverse/horizontal plane.
• Multi-joint: different points on the body where there is a connection

between the bones: knees, elbows, shoulders, ankles, etc.
• Core: the torso of the body – major muscles of the belly and the mid
and lower back; the hips.
• Musculature: “muscles” (function: to produce force and motion).
• Innervation: pertaining to the nerves.
141
Name:___________________ Class Course & Year:________ Schedule:_______
Self-Check Test:
A. Modified True or False. Write the word “True” if the statement is correct, if it
is “False” change the underlined word/words to make the sentence correct. Write
your answer before the number.
______________1.Physical literacy skills are the foundation of any movement.

______________2.Leap is a combination of step and cut.
______________3. A series of steps is called running.
______________4. Movement that may be done in place is called non-
locomotor.
______________5.Ergonomics is the study of people’s efficiency in their working
environment.
______________6. A law that states “ an object will stay put until a force moves
it” is called law of acceleration.
______________7.Locomotoris a manipulation or control of an object or a part
of the body.
______________8. A point at which the body weight (base of support) is evenly
distributed in any position.
______________9.Center of gravity is the relationship between the athlete or
performer and the surface they are performing on.
______________10. The law of motion are the basis for the principles of any
movement.
B. Differentiate the Newton’s Law, give one example in relation to movement.
1. Law of inertia.
2. Law of acceleration.
3. Law of opposition.
142
FUNCTIONAL MOVEMENT SCREEN (FMS)
Introduction
A pre-participation test for which an overall score is given and comprises

seven individual tests, comprising standardized, compound movements that are
rated from 0 – 3 by an examiner or work with partner is Functional Movement
Screen (FMS). It includes Deep Squat, Hurdle Step, In-Line Lunge,
Shoulder Mobility, Active Straight Leg Raise, Trunk Stability Push-Up,
and Rotary Stability.
What is the purpose of the FMS?
According to the designers of the test, the FMS is a screen that is

intended to measure “compensatory movement patterns” within the kinetic
chain (Cook et al. 2014a). These compensatory movement patterns are believed
to arise from the presence of “weak links” (Cook et al. 2014a). This can be seen
from a recent review published by the designers of the screen: Cook et al.
(2014a) state: “if this weak link is not identified, the body will compensate…”
Moreover, these movement patterns are important and gives you an idea of
inefficient movements and its causes, leading to reduced performance in terms
of movements and an increased risk of injury.
The Functional Movement Screen (FMS) is a tool used to identify

asymmetries which result in functional movement deficiencies. The FMS aims
to identify imbalances in mobility and stability during seven fundamental
movement patterns. These movements includes performance in locomotor,
manipulative and stabilizing movements by placing an individual in extreme
positions where weaknesses and imbalances become noticeable if appropriate
mobility and motor control is not utilized.
The FMS includes the following tests:
1. Deep Squat
2. Hurdle Step
3. In-line Lunge
4. Active Straight-leg Raise
5. Trunk Stability Push-up
6. Rotary Stability
7. Shoulder Mobility
143
FUNCTIONAL MOVEMENT SCREEN (FMS)

144
Scoring the FMS
A score of 0 is given if pain occurs, 1 if it is not able to perform the

movement, 2 if the performer completes the movement but compensates in
some way, 3 if the performer performs the movement correctly. Sum up the
score for each test and get the total score out of 21 points. The designers of the
test have suggested that scores ≤14 points predict individuals who are at a
greater risk of injury than those with a score that is >14 points.
THE SEVEN TESTS OF THE FUNCTIONAL MOVEMENT SCREEN (FMS)
NOTE: This would require an introduction and knowledge to the major muscles
bones of the human body, the anatomical body planes and anatomical terms of
motion.
Deep Squat Scoring

The deep squat is one of our most 3- Upper torso is parallel with tibia (shin)
primal movement patterns. or toward vertical
-Femur is below horizontal (hips below
knees)
It includes lunging, twisting, bending,
-Knees and dowel aligned over feet
throwing, kicking, and gait.
2- Feet positioning on FMS kit
-Same criteria as 3
The purpose of deep squat is to test
1- Tibia and upper torso are not parallel
the bilateral, symmetrical, functional
-Femur is not below horizontal
mobility and stability of the hips, knees,
-Knees and Dowel are not aligned over
and ankles.
feet
0- Any pain while doing it
Hurdle Step Scoring
This will help expose any 3- Hips, knees, and ankles remain
compensation or asymmetry in your aligned in sagittal plane
stepping ability. -Dowel and hurdle remain parallel
2- Alignment is lost between hips, knees,
The purpose of Hurdle Step is to have and ankles
proper coordination and stability of the -Movement is noted in lumbar spine
hips. The core and pelvis must maintain -Dowel and hurdle do not remain
proper alignment and stability. parallel
1- Contact between foot and hurdle is
made
-Loss of balance is noted
0- Any pain is felt during the test
145
In-Line Lunge Scoring

This is a component of the 3- Dowel contact maintained and
deceleration movements and direction remains vertical
changes produced in any activity, -The knee touches board behind heel
exercise and sport. of front foot and there is no
movement in the torso
The purpose of this movement is to 2- Dowel contact not maintained
challenge the hips, knees, ankles and and does not stay vertical
foot mobility and stability, at the same -The knee does not touch behind heel
time the flexibility of some of the upper of front foot and there is movement in
body muscles. the torso
1- Loss of balance and inability to
For some reasons you might not be complete movement pattern
able to complete this test or perform it 0- Pain
well:
-Ankle, knee, hip mobility balance and
thoracic spine (upper back) mobility
Shoulder Mobility Scoring
One of our highest screens. 3- Fists within one hand length
2- Fists within 1.5 hands length
This screen is to test an ability to 1- Fists are not within 1.5 fists length
internally rotate, abduction and flexion of 0- Pain in screen or clearing test
the arm.
-Scapular (shoulder blades) stability

depends on thoracic (upper back)
mobility. This is our #1 focus at fixing
postural deformities like rounding of the
shoulders (kyphosis) and scapulothoratic
dysfunction may be present.
Active Strait Leg Raise Scoring
This test is considered a simple test 3- Vertical line of the malleolus (ankle
but this is 2nd in line with our correctives bone) resides between mid-thigh and
behind shoulder mobility. ASIS (hip bone), non-moving limb
remains in neutral position
This test is important in the mobility of 2- Vertical line of the malleolus resides
the lifted leg, core stability and hip between mid-thigh and joint line,
extension but limit of the down leg. non-moving limb remains neutral
position
It also separates the two legs in an 1- Vertical line of the malleolus resides
unloaded position and challenge the below the joint line, non-moving limb
hamstring and gastric-soleus (calves) remains neutral position
flexibility in maintaining a stable pelvis. 0- Pain
146
Scoring- Different scoring points

Trunk Stability Push Up
for men and women
Got to love pushups! 3-Men- Performed the test with thumbs
aligned with temples
This screen is good for reflex core -Women- Performed the test with
stabilization of the spine during pushing thumbs aligned with the chin
movement and not measuring the upper - Both for men and women as the
body strength. body lifted there is no lag in the spine
2-Men- performed the test with thumbs
There are some reasons why you may aligned with chin
not be able to perform -Women- performed the test with
thumbs aligned with clavicle
-Poor core, upper body strength and - Both men and women as the body
scapular stability lifted there is no lag in spine
1-Unable to perform the test as listed in
#2
0- Pain
Rotary Stability Scoring
This screen is testing and observing 3-Performs a correct unilateral (same

reflex stabilization, weight shifting, side) repetition and the unilateral
coordination of mobility and stability in a limbs remain over the board
basic climbing pattern.
2- Performs a correct diagonal repetition,
knee and elbow meet over the board
1- Unable to perform a diagonal rep.
0- Pain
https://www.functionalmovement.com/articles/
740/what_i_look_for_in_an_fms_score
147
Activity # 30 (student’s copy)
Name:___________________ Class Course & Year:________ Schedule:_______
Functional Movement Screen (FMS)
FMS Tests 1 2 3
1. Deep Squat
2. Hurdle Step
3. In-line Lunge
4. Active Straight- leg Raise
5. Trunk stability Push- up
6. Rotary Stability
Total Score:
Evaluator:______________________________
148
Name:__________________ Class Course& Year:_________ Schedule:________
Functional Movement Screen (FMS)
FMS Tests 1 2 3
1. Deep Squat
2. Hurdle Step
3. In-line Lunge
4. Active Straight- leg Raise
5. Trunk stability Push- up
6. Rotary Stability
Total Score:
Evaluator:______________________________
149
REFERENCE IMAGES
150
151
152
153
MOVEMENT ENHANCEMENT
Movement is and will always be an integral part of life. Movement plays

an integral role in surviving. But life isn’t just about being able to survive. To live
means more than just surviving; it also means to thrive. To thrive in life is to
continuously seek for ways to improve or to do or be better.
Straight off the bat, “movement” means “an act of changing physical
location or position or of having this changed”, while “enhancement” means “an
increase or improvement in quality, value, or extent”.
Simply put, “movement “the increase or

enhancement” is
improvement in quality, value, or extent of moving about”.
WHY WOULD PEOPLE WANT MOVEMENT ENHANCEMENT?
In general, human beings would want improvement in almost all aspects

of their lives. It is in man’s DNA, so to speak, to continually seek for and find
improvement.
People may want movement enhancement for the following reasons, and
the reasons may not only be limited to these:
• Improve personal image/Self-improvement (lose, gain, tone, alter);

aesthetic reasons
• Improve performance (work, dance, sports or non-sport related
performance, etc.)
• Prevent stress or injury; physical or performance safety
• Further sociability; wanting to contribute to a cause or to create an
impact
• Physical therapy; recovery from injury; improving capability despite
disability
• Become more physically capable and efficient; productivity
In other words, it is in the wanting or needing to temporarily or

permanently overcome the current limitations of the human body. (Note:
movement enhancement is possible through natural or artificial means).
154
WHERE CAN ONE POSSIBLY FIND POSSIBILITIES FOR MOVEMENT

ENHANCEMENT?
Functional Movement Systems (FMS)

155
One must remember though that the main targets of movement

enhancement are the components of physical fitness:
Cardio-respiratory Endurance, Muscular Which may all be developed, improved

Strength, Muscular Endurance, or maintained through EXERCISE
Flexibility, Good Body Composition
Agility, Balance, Coordination, Speed, Which may all be developed, improved
Power, Reaction Time or maintained through TRAINING
For other special reasons like recovery from injury and adaptability
(modifying a physical activity) for those with a particular disability, exercise and
training need to be adjusted or modified according to the demands and needs of
a particular case.
More reasons for adjustment or modification of the exercise or the

training activity will also depend on age, gender, goal or target, and other
circumstances.
FUNCTIONAL MOVEMENT PATTERNS FOR MOVEMENT ENHANCEMENT
The somewhat confusing term "functional movement patterns" is only

confusing because, by nature, it's unspecific. When personal trainers say, "We're
focusing on functional fitness today," only to take you through a slew of upper
and lower body exercises, it makes sense that you might scratch your head and
think, "So is every exercise a functional exercise?"
The answer is no, not really. Ilano explains, "Functional, by definition,

means relating to certain tasks, and in this case, the task is being a functional
human being with the ability to use your body to do what you'd like it to do,
whether that's a particular sport or hobby, or running around with your loved
ones throughout the day."
And even though being a "functional human being" is different for

everyone-for instance, a professional athlete needs to be able to run, jump, cut,
and crouch without pain or limitation, while a stay at home mom needs to be
able to pick up her kids, play at the park, carry groceries, and load the
dishwasher without pain or limitation-the actual movement patterns required for
these activities aren't necessarily all that different.
156
"When you think of functional movement patterns, you should look for
movements that engage your whole body in a variety of different stimulating
ways, in ways that wake you up from the usual sitting and stationary postures
that are so common during the workday," says Ilano, "Movements that involve
coordinating your upper and lower body with areas that alternate from being
stable to moving, and back again."
So where exercises like lunges are considered functional because they

require full-body coordination, stability, and strength, exercises like biceps
curls aren't considered functional because they lack the full-body mental and
physical engagement that correlates naturally to basic human locomotion.
The Importance of Functional Training
Of course, there's a time and place for biceps curls, but generally
speaking, that time and place is limited. Ilano explains, "The main difference
between functional training and other, more common movements, is that
exercises such as biceps curls or leg extensions attempt to isolate a particular
muscle. Now, this can be great, and even necessary, when recovering from
injuries, but these isolations tend to treat the body as a series of parts rather
than a whole."
Frankly, your body isn't just a series of parts-it's a beautifully designed

machine, where all the parts are intended to work together. Ilano goes on, "A
workout consisting of isolated movements will create a stimulus within those
parts, whereas a more functional movement encourages the use of your whole
body at once with a more holistic innervation."
To explain it a slightly different way, take a moment to think of yourself as

a human athlete. Athletic coaches are known for saying things like, "You're going
to play the way you practice." In other words, if you practice sloppily, don't push
yourself, and constantly make mistakes without correcting them, you're going to
experience the same sloppy, sluggish, mistake-ridden play during a game.
As a human athlete, you're playing the game of life. If you don't train your
body to move effectively as a fully innervated single unit, it's not going to be able
to crouch, slide, duck, or change direction effectively when you need it to.
Functional exercises are tools you can use to help you "practice" effectively and
efficiently "play" the game of life.
157
If you're used to a very static, isolated style of training, switching to a

more functional workout will feel different. As Ilano's clients have described to
him, you're likely to feel better connected throughout your body, instead of
feeling worn out or fatigued in certain body parts. Another common phrase Ilano
hears? "I feel I've used muscles I didn't know I had!" Which is exactly the point.
The goal of functional training is to train all of you, not just individual parts.
Essential Functional Movement Exercises
Of course, the real question is, what are these elusive functional
movement patterns, and how can you start training for functional fitness? At
GMB Fitness, Ilano and his cohorts focus on "locomotion patterns that take your
body through different directions and angles that are especially helpful for
learning where you have weaknesses that need to be shored up." They focus on
three specific exercises, each of which involves several movement patterns, and
each of which has a series of modifications and variations:
The Bear. The bear involves "all fours crawling," much like the bear crawl
exercise you may have done in high school athletics. When you work on different
bear variations, you ultimately develop strength through your shoulders, back,
arms, and legs, while enhancing hamstring and calf flexibility, spinal and limb
stability (particularly at the shoulders, knees, and elbows), as well as overall
improved mobility.
The Monkey. The monkey involves side hopping from a squat position.
Essentially you enter a deep squat (imagine what a caveman might've looked like
when crouching next to a fire—hips dropped low behind and between your legs,
knees fully bent, spine neutral, and your arms placed on the ground in front of
your feet), then you maintain this low squat position while using your arms to
help you hop and move laterally to each side.
The Frogger. The frogger involves forward and backward hopping from a squat
position. You again enter the deep squat, but this time you use your arms to
help you hop and move forward and backward while maintaining a deep squat.
• JarloIlano, a physical therapist, orthopedic clinical specialist and the

Managing Director of GMB Fitness, an online workout destination that
focuses specifically on helping people move more efficiently.
158
FUNCTIONAL MOVEMENT TRAINING: 3 BIG REASONS YOU

SHOULD BE DOING IT
What is Functional Movement Training?
Functional movement training doesn’t work to strengthen one muscle

group at a time it works several muscle groups at once. It builds up your
strength and forcing your body to function as a single unit.
In other words functional movement training is all about training

“movements, not muscles.” It explained how humans move and helps to make
us move even better.
Functional Movement Exercise: Chair Squats
We do sprinting, jumping, pushing, pulling, climbing, lunging, and

squatting in almost every sport and many of our daily activities.
These movements are so important, and better than traditional weight

training when it comes to developing real-world fitness.
159
Reasons to consider why Not to Train Like a Bodybuilder
• this is not related to movements performed in everyday life and practical

situation.
• limit or control range of motion.
• reduce and tightens muscle tissues.
• muscular imbalances develop.
• it doesn’t develop important stabilizer muscles.
• huge problems if your goal is to be physically fit and not just have bulging
biceps.
• functional movement patterns allow one’s to become physically fit in
achieving a lean and toned physique.
• and they are lots of other benefits, too.
Functional Workouts Defy Injuries
The top goal or objective of functional movement training is to lower the

chance of injury. Some of the top risks of injury for those starting a fitness
without better understanding include: core weakness, muscle imbalances,
musculoskeletal abnormalities, and poor neuromuscular control. Functional
training addresses all of those issues for those starting a fitness.
160
Functional Exercises can Boost and Improves Performance
Aside from preventing injuries of functional movement training as main

goal it also increases performance.
Functional training has what we call a “transfer effect” to real-life

situations, meaning it is an activity where we apply in actual situation.
Functional movement increases strength and flexibility, even in individuals

who would already be deemed physically fit.
Functional Workouts Burn Fat
Functional movement emphasis on training “movements, not muscles”.

Functional movement produces lean and toned bodies.
Gymnasts is one of the best example who carry an ounce of fat on them but they
can perform seemingly gravity-defying movements. They are an example of the
power of functional training.
161
USA Women’s Olympic Gymnasts
The training is so effective in getting individuals lean because the

movements are compound, in other words they use more than one muscle group
at the same time. Not only the lean muscle mass develops but it burns even
more fat and recruits more muscle fibers during the exercise.
Training for Life
There is no downside in Functional movement training. It enhanced

quality life, prevent injuries, increases any sports performance and develop body
lean and toning of muscles.
THERE ARE A VARIETY OF FMS EXERCISES AVAILABLE FROM THIS LINK:

https://www.functionalmovement.com/exercises
162
ACTIVITIES:
1) Visit the link and select 5-10 exercises that you wish to consider doing
as part of your personal goal. Study and learn to do these exercises correctly.
Perform them regularly.
2) With a group, come up with your version of the FMS exercise (5-10
types) clips. Have these clips saved in a thumb drive (a.k.a. memory stick). This
shall be presented to class and a copy submitted to your teacher. This may be
part of your course/subject requirements.
3) Working in pairs or threes, visit gyms and fitness centers within your
reach, and interview fitness specialists. Ask them about Functional Movement
Systems (FMS). Have your questions checked by your teacher, making sure they
are relevant to information-gathering ONLY ABOUT the FMS. Have this interview
recorded. (Ask permission from the person(s) concerned first before doing so).
This would be presented to class and shall be subject to or for discussions and
suggestions.
4) Your teacher may require group productions of different class
experiences, i.e. integrating the different exercises learned or performed into one
main and final project.
This may be part of your culminating activity.
5) Another project your teacher may ask you to do is to come up with a
2-4-minute video clip of applying functional movement exercises for movement
enhancement on particular instances found in any type of sport, dance,
recreational activity, any aquatic activity or any other type of physical activity,
exercise or training activity.
163
FUNDAMENTAL MOVEMENT SKILLS FOR MOVEMENT ENHANCEMENT

LOCOMOTOR MOVEMENTS
General Instruction: Perform the eight (8) locomotor movements that are
essential for humans as basis for movement enhancement.
Record yourself through video recording and you may use
applications like tiktok and other video editing applications.
Guidelines:
presentation.
Rubric/Criteria
Content : Performed the eight (8) locomotor movements that

are essential for humans with ease and confidence.
(40%)
(20%)
Criteria Score
Content (40%)
Execution (40%)
Presentation (20%)
164

NON - LOCOMOTOR MOVEMENTS
General Instruction: Demonstrate at least five (5) Non – Locomotor

Movements as basis for movement enhancement. Record
yourself through video recording and you may use applications
like tiktok and other video editing applications.
Guidelines:
presentation.
Rubric/Criteria
Content : Demonstrated at least five (5) Non – Locomotor

Movements with ease and confidence. (40%)
(20%)
Criteria Score
Content (40%)
Execution (40%)
Presentation (20%)
165

OBJECT CONTROL AND MANIPULATIVE MOVEMENTS
General Instruction: Perform at least five (5) Object Control or Manipulative

Movements as basis for movement enhancement. Record
yourself through video recording and you may use applications
like tiktok and other video editing applications.
Guidelines:
presentation.
7. You may use objects/materials provided that safety is a
must.
Rubric/Criteria
Content : Performed at least five (5) Object Control or

Manipulative Movements with ease and confidence.
(40%)
(20%)
Criteria Score
Content (40%)
Execution (40%)
Presentation (20%)
166
REFERENCES
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Certified personal trainer with the national federation of professional trainers

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comprehensive lifestyleapproach, (5thed.), NY, USA.
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comprehensive lifestyleapproach, (5thed.), NY, USA.
Corbin,C.B. &Lindsey, R. (2007).(5thed.).Fitness for life, CA,USA.
Creator of the Feldenkrais Method (designed to improve human functioning by

increasing self-awareness through movement).
Erica Schuckies. Retrieved from www.azumio/blog/fitness/importance-of-

physical-balance
Functionalmovement.com.(Shared by Laura Williams). Retrieved from

https://www.verywellfit.com/functional-movement-patterns-to-master-
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Hoeger, W.W. &Hoeger S. A.(2011).(9thed.).Fitness and wellness, International

Edition, USA.
Hoeger, W.W. &Hoeger S. A.(2004). (7thed.). Principles and labs for fitness and
wellness, USA.
Jodi Helmer. Retrieved from www.webmd.com/fitness-exercise/a-z/dance-for-

exercise
John F. Kennedy. Retrieved from www.mayoclinicorganization.
Live.Better. Retrieved from www.livebetter.org.uk

(http://www.humankinetics.com/excerpts/excerpts/fundamental-
movement-skills-provide-the-basis-of-physical-literacy---complete-guide-
to-primary-gymnastics
(www.sportwellington.org.nz/fundamental -movement-skills/)
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Live.Betterwww.livebetter.org.uk
Merriam-Webster
Moshe Feldenkrais
My.clevelandclinic/health/articles/4485-back-health-posture
Paige Waeher (updated 12, 2018). Retrieved from
https://www.verywellfit.com/best-home-cardio-exercise-1231273
Prentice, W. E. (2004).(3rded.). Get fit stay fit ,NC, USA. Amanda Russel, Fitness
expert.
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knowledge-skills-and-abilities/
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principles-movement-enhance-performance) contributed by Jennifer
Brown
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movement-screen-fms/
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pedia.com/Functional_Movement_Screen(FMS))
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movement-screen-fms/)
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movement-screen-7-screens-and-3-clearing-tests/)
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740/what_i_look_for_in_an_fms_score
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body+planes&source=lnms&tbm=isch&sa=X&ved=0ahUKEwj6hvrp_vvbA
hWaZt4KHXEqDDgQ_AUICigB&biw=1366&bih=662#imgrc=X16slpewh1Pi
KM
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https://www.functionalmovement.com/exercises
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662&tbm=isch&sa=1&ei=b8g3W4etBJXv-QaQ-
bLIBw&q=anatomical+motions&oq=anatomical+motions&gs_l=img.3..0j0
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muscular+system&source=lnms&tbm=isch&sa=X&ved=0ahUKEwjKpYuEg
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kSD9PqxM
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run
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I. Learning Outcomes

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I.

At the end of this module, the students must have:

1. discussed comprehensively physical fitness, health and wellness;

II. Time Allotment: 600 minutes (120 minutes/day)

IV. Presentation of the Lesson

Health is a “state of complete physical, mental, and social well-being and

Health is the “optimal well-being that contributes to one’s quality of life. It

Health is “the condition of being sound in body, mind or spirit,

“The best way we can do to maintain health is to preserve it through a

Wellness is the integration of many different components (social, emotional,

Wellness is “satisfying your needs regarding mental and emotional stability,

Wellness has seven dimensions. These dimensions of wellness are an

THE DIMENSIONS OF WELLNESS

PHYSICAL WELLNESS The dimension most commonly associated with being

• Physically well people also exhibit good cardio-

EMOTIONAL The ability to understand your own feelings,

The Path To Emotional Wellness:

WAYS TO CULTIVATE SOCIAL WELLNESS FOR LIFE:

ENVIRONMENTAL The capability to live in a clean and safe environment

• Deforestation disrupts the natural balance

(7) Soil Degradation- It results to:

SPIRITUAL WELLNESS Is the ability to establish peace and harmony in

• Spiritual wellness follows the following tenets:

OCCUPATIONAL The ability to get personal fulfillment from our jobs or

THE INTEGRATION OF WELLNESS DIMENSIONS

- Charles Corbin, et al.

Activity # 1 (detached this portion and submit to the teacher)

Name:______________________ Course& Year:_______ Class Schedule:______

Self -Check Test:

III. Identification: Identify the following Dimensions of Wellness. Write the

A. Physical D. Social G. Occupational

____ 1.Eating a well-balanced and healthy diet.

What is Physical Fitness?

Physical fitness is an important part of life. It is an indicator which shows

Definition of Physical Fitness:

Physical fitness is the general capacity to adapt and respond favorably to

-Werner W.K. Hoeger, Sharon A. Hoeger (2011)

-William E. Prentice (2004)

Physical fitness is the body’s ability to function efficiently and effectively. It

Physical Fitness may be achieved through:

Physical Fitness components can be classified into the following categories:

A. Health- Related Fitness Components

The components of a healthy lifestyle include muscular strength, muscular

e.g. walking running

e.g. stretching Tai Chi yoga

4. Muscular Endurance The ability of muscles to perform or

B. Skill-Related Fitness Components

The components of fitness that are important for successful motor

1. Speed The ability to propel the body or a part

2. Power The ability of the muscle to produce

The two components of power are

An effective combination of these two

e.g. putting the shot

3. Agility The ability to change or alter quickly

Agility is important in many sports such

e.g. car racing

4. Balance The ability to maintain the body in

e.g. gymnastics skiing

5. Coordination The ability to integrate the senses-

e.g.kicking the ball in soccer.

6. Reaction Time The length of time required to react to a

e.g. to start in track or swimming after

C. PHYSIOLOGICAL COMPONENTS OF FITNESS

Name:__________________ Course& Year:_ Class Schedule:____

Name: __________Course& Year: Class Schedule: