DATA CENTER COLLEGE OF THE PHILIPPINES – BAGUIO

PHYSICAL EDUCATION
Collegiate Level

Subject: PHYSICAL EDUCATION 1

Semester No.: Second Semester Grading Period: Midterm
School Year: 2020 – 2021
Week No.: 7-11 Module No.: 7-11
Topic Title: Chapters 5-6

Prepared by: Philip A. Velasco Jr.

Position: Part-time Instructor
Nickname: Sir P
Contact no.: 09996971196
E-mail address: philipvelascoonline@gmail.com
Consultation time: 8:00 – 4:00 pm, M-TH

WEEK Lesson Page

Week 7 Components of Physical Education 21
Week 8 FITT Principle 23
Week 9 Physical Fitness Test 27
Week 10 MVPA 30
Week 11 Safety from MVPA 32
Week 12 Midterm Exam

Overview
The lessons included in this module are the common physical activities that anybody can execute with
the proper way of doing it. It is important to practice physical exercises especially in today’s situation where a
pandemic surrounds the world. It is with the aim to strengthen body resistance to prevent sickness. Together
with a proper diet and good exercise, anybody can achieve a healthier body and lifestyle.

Objective(s)

 The student is able to value the importance of being physically fit.

 The student is able to execute basic cardio, stretching, and other forms of exercise.

Instruction(s)
Activities would come along after every chapter. This module provides an answer sheet found on its last page. So
make sure that you write your answers there. That paper is to be passed.

Reference(s)
Sources:
Physical Education Module for Grade 11 by Aaron R. Prepuse
www.wikipedia.com
www.youtube.com
www.google.com/images

This material is a property of Data Center College of the Philippines of Baguio.

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 Lesson Proper

Chapter 5

COMPONENTS OF PHYSICAL EDUCATION

I. Health-Related Fitness Components

1. Health related fitness is the ability of the heart, lungs, muscles and joints to work well together.

 Cardiorespiratory/Cardiovascular Endurance. The ability of the heart and lungs to supply oxygen
to the muscles during long periods of exercise.

a. Muscular Strength – The maximum amount of force a muscle can produce in a single effort.
b. Muscular Endurance – The ability of the muscle to continue to perform without fatigue.
c. Flexibility – The ability of a muscle to move a joint through its full range of motion.
d. Healthy Body Composition – The high ratio of lean tissue to fat tissue in the body.
 BMI stands for Body Mass Index. A healthy percentage of body fat is around 16%-19% for
males and 22%-25% for females.

2. Skill Related Fitness

a. Speed – The ability to move quickly from one point to another.

b. Agility – The ability of the body to change direction quickly.
c. Balance – The ability to maintain an upright posture while still or moving.
d. Coordination – Integration with hand and/or foot movements with the input of the senses.
e. Reaction Time – Amount of time it takes to get moving.
f. Power – The ability to do strength work at an explosive pace; it is the combination of strength and
speed.

Supplemental Videos: *Please Watch*

 The 5 Components of Health Related Fitness
(YouTube; Uploader: Ashley Anjewierden)
https://www.youtube.com/watch?v=eCJovVdQgVw
 Skill Related Components of Fitness
(YouTube; Uploader: Mr Bidwell)
https://www.youtube.com/watch?v=WmKP7T9JwBk

Breaking Down Barriers to Fitness

Most of us are familiar with the most common barrier to a regular physical activity routine – the lack of time.
Work, family obligations and other realities of daily life often get in the way of our best intentions to be more
active. There are many additional barriers that vary by the person and life circumstance.

If you're committed to a physical activity program and setting goals for yourself, it’s helpful to first identify your
personal barriers. By troubleshooting and developing tactics in advance, you’ll have better success overcoming
them.

Here are some of the more common barriers and solutions for overcoming them:

1. Lack of Time. Monitor your activities for one week and identify at least three, 30-minute slots you could
use for physical activity. Select activities that you can fit into your home or work routine so you’re not
wasting time on transportation to another venue to accomplish them. Walking in your neighborhood,
climbing stairs at your office or exercising while you watch TV are all good options.
2. Friends and family don’t share your interest in physical activity. Explain your fitness and/or health
improvement goals to friends and family and ask for their support. Invite friends to participate in physical
activity with you. Join a local sports club to find people with similar goals to offer support.
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 3. Lack of motivation and/or energy. Plan ahead. Schedule physical activity for specific times/days and
“check” it off your list or calendar each time you complete it. Determine what time of day you feel more
energetic and try to fit activity into that time frame. Join an exercise group or class and seek others in the
group to help motivate you and keep you accountable to attending.
4. Lack of resources/equipment. Select activities that require minimal facilities or equipment, such as
walking, jogging, jumping rope or calisthenics. Identify inexpensive, convenient resources in your
community, such as parks and recreation programs, worksite wellness groups, walking clubs, etc.
5. Family caregiving obligations. Exercise with your kids – go for a walk together, play tag or other running
games, get an aerobic dance or exercise tape for kids. You can spend time together, occupy the kids
and ensure they're getting the daily physical activity they need to stay healthy. If you have a specific class
you like to attend, try alternating babysitting time with a neighbor.
6. Frequent work or leisure travel. Join a sports club and ask about reciprocal memberships that allow
access to facilities in other cities. Pack a jump rope and resistance bands in your luggage; book hotels
that have a pool and/or fitness rooms.

Supplemental Videos: *Please Watch*

 What You Need to Do to Overcome Your Exercise Barriers
(YouTube; Uploader: The Fabulous)
https://www.youtube.com/watch?v=z1l_D7zsON8

Name: Score:

Course and Year: Date Submitted:

Instructor: Week 7

Instructions. Avoid erasures. Use black/blue ball pen only. Answer on the space provided after each number.

Activity 5. Components of Physical Education

I. PERFORMANCE.
1. Perform the following health-related fitness by providing documentation.
 2 cardiorespiratory/cardiovascular endurance
 2 muscular strength
 2 muscular endurance
 2 flexibility
2. Perform 2 exercises, each, to improve the skill-related fitness components by providing documentation.
Note: Always be cautious; observe carefulness and safety in doing the exercises (research also the proper
execution of those exercises). Submit a separate sheet for numbers 1&2 in a long bond paper for photos. If video
documentation, the video must not exceed 3 minutes and should be save in a flash drive (e.g. PHILIP VELASCO
JR_Activity 5 Midterm).

II. ESSAY.
3. Aside from what was enumerated above, enumerate other barriers to fitness and provide solutions as
well.

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II. Frequency, Intensity, Time, and Type (FITT)

What is the FITT Principle?

It can be so confusing to filter out the differences between fad diets
and legitimate exercise advice. Late-night infomercials count on
this confusion to sell all sorts of gadgets and supplements
promising a quick fix that doesn't exist. Unfortunately, there's no
secret to losing weight in a healthy way; it requires eating well and
incorporating physical activity into your schedule. One tried-and-
true method to forming a fitness plan that works for you is to apply
the FITT Principle.

What Is F.I.T.T.?
Understanding the F.I.T.T. principle helps you create a workout
plan that will be more effective in reaching your fitness goals. F.I.T.T. stands for frequency, intensity, time,
and type of exercise. These are the four elements you need to think about to create workouts that fit your goals
and fitness level. Learn how the F.I.T.T. principle works.

1. Frequency. The first thing to set up with your workout plan is frequency – how often you will exercise. Your
frequency often depends on a variety of factors including the type of workout you're doing, how hard you're
working, your fitness level, and your exercise goals. In general, start figuring out how often to work out for
both cardio and strength training.
2. Intensity has to do with how hard you work during exercise. How you can change the intensity depends on
the type of workout you're doing.
3. Time. The next element of your workout plan is how long you exercise during each session. There isn't one
set rule for how long you should exercise, and it will typically depend on your fitness level and the type of
workout you're doing.
4. The type of exercise you do is the last part of the F.I.T.T. principle and an easy one to manipulate to avoid
overuse injuries or weight loss plateaus.

Supplemental Videos: *Please Watch*

 Brain Bites – The F.I.T.T. Principle
(YouTube; Uploader: Lynn Hefele)
https://www.youtube.com/watch?v=yAFb0vxopmc
 The FITT Principle - #Physed 101 - #001
(YouTube; Uploader: Eric Davolt)
https://www.youtube.com/watch?v=ReS_YFAUz5k
 The F.I.T.T. Principle
(YouTube; Uploader: CarbonePE5 TEP)
https://www.youtube.com/watch?v=kg7mb5nq7q0

The table shows the two common forms of physical workouts applying the FITT principle.

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Name: Score:

Course and Year: Date Submitted:

Instructor: Week 8

Instructions: Avoid erasures. Use black/blue ball pen only. Answer on the space provided after each number.

Activity 6. FITT Principle

1. What is split routine in FITT?

2. What is a talk test in FITT?

3. What are steady-state workouts?

4. What is interval training in FITT?

5. Enumerate 5 effective at-home cardio exercises (provide pictures). Use a separate sheet of long bond
paper for this number and attached it here.

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 Chapter 6

PHYSICAL EXERCISES

I. Warm-up Exercises

A warm-up generally consists of a gradual increase in intensity in physical activity (a “pulse raiser”), joint mobility
exercise and stretching, followed by the activity.

It is generally believed that warming up prepares the athlete both mentally and physically.

Stretching. Stretching is part of some warm-up routines. There are 3 types of stretching – ballistic, dynamic and static
stretching:

1. Ballistic Stretching involves bouncing. It is purported to help extend limbs during

exercise, promoting agility and flexibility. However, this type of stretching may also cause
injury and is not generally recommended.

2. Static Stretching involves flexing the muscles. This may

help prevent injury and permit greater flexibility and agility.
Note that static stretching for too long may weaken the
muscles.

3. Dynamic Stretching involves moving the body part in the desired way until
reaching the full range of motion, to improve performance.

The type of stretching that you will do before a physical activity will depend on the type of physical activity or
sport.

Supplemental Videos: *Please Watch*

 Stretching: 4 Different Types (Static, Dynamic, PNF, Ballistic) and examples
(YouTube; Uploader: Christian Harris)
https://www.youtube.com/watch?v=i4PJi7eimwM&t=32s

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II. Philippine Physical Fitness Test

A physical fitness test is a test designed to measure physical strength, agility and endurance; and as eligibility
requirements in the fields that focus on physical activity.

1. Standing Long Jump

2. Push-ups

3. Knee-bent Curl-ups

4. 100m Sprint

5. Sit and Reach

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 Supplemental Videos: *Please Watch*
 Standing Broad Jump
(YouTube; Uploader: Pro Goal)
https://www.youtube.com/watch?v=hSunks_4wIE
 How To Do Pushups for Beginners (STEP BY STEP GUIDE!!)
(YouTube; Uploader: Athlean-XX for Women)
https://www.youtube.com/watch?v=ABbVpmubIGQ
 Bent Knee Sit-Ups : Exercise & Sports Medicine
(YouTube; Uploader: eHowFitness)
https://www.youtube.com/watch?v=eP8jUKP9RT8
 Usain Bolt – How To Win The 100m
(YouTube; Uploader: Fastest Man)
https://www.youtube.com/watch?v=yLWejYWjANM
 How to Perform the Sit and Reach test
(YouTube; Uploader: PolyFit CP)
https://www.youtube.com/watch?v=Br6be7YEmKM

Name: Score:

Course and Year: Date Submitted:

Instructor: Week 9

Instructions: Avoid erasures. Use black/blue ball pen only. Answer on the space provided after each number.

Activity 7. Physical Fitness Test

I. PERFORMANCE.
Do the following exercises for the physical fitness test:
1. Push-ups
- Record your push-ups done in 1 minute.
2. Knee-bent Curl-ups
- Record your knee-bent curl-ups done in 1 minute.
3. Sit and Reach
- Measure using a tape measure or a meter stick and record the results in a sheet of paper. (Make 3
attempts)
Note:
 Watch first the supplemental videos on the proper ways of doing the physical fitness test.
 Always be cautious; observe carefulness and safety in doing those exercises.
 The video should not exceed 3 minutes.

II. ESSAY. What is the importance of physical exercise especially during this time of pandemic?

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III. Moderate to Vigorous Physical Activity (MVPA)

MVPA refers to moderate to vigorous physical activities. Physical activity is a core component of a healthy
lifestyle and covers a range from incidental movement (such as walking to get to places) to leisure time physical
activity such sports and exercise that range from moderate intensity to vigorous intensity.

How do I know if my activities are moderate to vigorous intensity?

 To gauge your level of intensity, you can simply measure your heart rate during your activities. Heart rate
is measured in beats per minute (bpm) and can vary greatly from person to person depending on factors
like age and fitness level.
 Exercise within the moderate to vigorous heart rate zones to clock MVPA!

Heart Rate Zone (% of Maximum Heart Rate)

Light Moderate Vigorous

57% - 63% 64% - 75% 76% - 95%

 In other words, MVPA is attained when you reach at least 64% of your maximum heart rate.

How do I estimate my maximum heart rate?

220 – Your Age = Maximum Heart Rate

25 Years Old 45 Years Old 65 Years Old

Light 111 – 123 99 – 111 88 – 98

Moderate 124 – 147 112 – 132 99 – 117

Vigorous 148 – 185 133 – 166 118 – 148

“A Little Means a Lot” - Moving (even just a little) improves your health.

Physical activity is anything that moves your body and burns calories. This includes things like walking, climbing
stairs and stretching.

1. Moderate-Intensity Physical Activities.

 Moderate-intensity physical activities refer to those that cause a noticeable increase in breathing rate and
heart rate. For instance, brisk walking at approximately 100 steps per minute should get you to an
intensity that you will be able to carry on a conversation but will not have enough breath to sing.
 Aerobic (or “cardio”) activity gets your heart rate up and benefits your heart by improving cardiorespiratory
fitness. When done at moderate intensity, your heart will beat faster and you’ll breathe harder than
normal, but you’ll still be able to talk. Think of it as a medium or moderate amount of effort.
 Examples of moderate-intensity aerobic activities:
 brisk walking (at least 2.5 miles per hour)
 water aerobics
 dancing (ballroom or social)
 gardening
 tennis (doubles)
 biking slower than 10 miles per hour

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2. Vigorous-Intensity Physical Activities
 Vigorous-intensity physical activities refer to those that cause large increases in breathing rate and heart
rate. For instance, you will not be able to carry out a conversation while you are jogging or doing step
aerobics, but you are not out of breath.
 Vigorous intensity activities will push your body a little further. They will require a higher amount of effort.
You’ll probably get warm and begin to sweat. You won’t be able to talk much without getting out of breath.
 Examples of vigorous-intensity aerobic activities:
 hiking uphill or with a heavy backpack
 running
 swimming laps
 aerobic dancing
 heavy yard work like continuous digging or hoeing
 tennis (singles)
 cycling 10 miles per hour or faster
 jumping rope

Recommendations for Adults:

1. Get at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of
vigorous aerobic activity, or a combination of both, preferably spread throughout the week.
2. Add moderate to high-intensity muscle-strengthening activity (such as resistance or weights) on at least
2 days per week.
3. Spend less time sitting. Even light-intensity activity can offset some of the risks of being sedentary.
4. Gain even more benefits by being active at least 300 minutes (5 hours) per week.
5. Increase amount and intensity gradually over time.

What if I’m just starting to get active?

 Don’t worry if you can’t reach 150 minutes per week just yet. Everyone has to start somewhere. Even if
you've been sedentary for years, today is the day you can begin to make healthy changes in your life.
Set a reachable goal for today. You can work up toward the recommended amount by increasing your
time as you get stronger. Don't let all-or-nothing thinking keep you from doing what you can every day.
 The simplest way to get moving and improve your health is to start walking. It's free, easy and can be
done just about anywhere, even in place.
 Any amount of movement is better than none. And you can break it up into short bouts of activity
throughout the day. Taking a brisk walk for five or ten minutes a few times a day will add up.
 If you have a chronic condition or disability, talk with your healthcare provider about what types and
amounts of physical activity are right for you before making too many changes. But don’t wait! Get started
today by simply sitting less and moving more, whatever that looks like for you.

The Takeaway: Move More with More Intensity and Sit Less
 Science has linked being inactive and sitting too much with higher risk of heart disease, type 2 diabetes,
colon and lung cancers, and early death.
 It’s clear that being more active benefits everyone and helps us live longer, healthier lives.

Benefits of MVPA

1. Increasing MVPA in PE has the greatest potential for increasing health benefits for most students as it
generates more energy expenditure; contributes to obesity prevention and muscular and bone
development; reduces anxiety and stress; improves self-esteem, mood and concentration; and reduces
the risk of chronic disease.
2. Activity-focused PE can contribute to academic performance, improved attendance and positive
classroom behavior.
3. Increasing MVPA in PE provides more opportunities to meet other PE goals such as motor development,
increased fitness, skill enhancement and positive social interactions.

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3. Safety Precautions

Participating in MVPA is not just a simple activity or exercise. One has to prepare him or herself as well as the
necessary things to bring to avoid unwanted incidents like dehydration, overexertion, hypothermia and
hyperthermia. So here are some things to do to avoid those injuries.

 Dehydration – Dehydration happens when the fluid in your body is used or lost more than the fluid you
drink or intake. Your body now does not enough water or fluid to do its normal functions, hence, you get
dehydrated. Anyone my become dehydrated, as to the people who are more at risk, young ones or
children and the older adults are more at risk.
 Overexertion – This refers to the pressure one put in himself or herself, too much pressure that leads to
a simple discomfort that might extend to more worse, injury.
 Hyperthermia – This happens when the body temperature rises up significantly beyond the normal
temperature which is 37 degrees Celsius. Hyperthermia like hypothermia can threaten life too.
 Hypothermia – The opposite of hyperthermia, this happens when the body loses temperature particularly
heat faster than the body is able to heat up. A person suffers hypothermia when his or her body
temperature drops below 35 degrees Celsius.

What to do?

 Prepare yourself. Know your limits so as not to overwork your body. Overworking your body might put
your life to a threat.
 Drink a lot of water. Do not wait to feel thirsty. If you know you have sweat a lot already drink water
immediately.
 Change clothes. Do not let the wet cloth dry up in your body.
 Use towel. Use towel to wipe out excessive sweating.

Supplemental Videos: *Please Watch*

 MVPA (moderate to vigorous physical activity)
(YouTube; Uploader: CA Public Health)
https://www.youtube.com/watch?v=ttB54ZiNMmY
 Hydration tips every athlete needs to know
(YouTube; Uploader: Mayo Clinic)
https://www.youtube.com/watch?v=hENp-vDW_H4
 What Too Much Exercise Does To Your Body And Brain
(YouTube; Uploader: Tech Insider)
https://www.youtube.com/watch?v=jfrlygii0Vw
 MALIGNANT HYPERTHERMIA, Causes, Signs and Symptoms, Diagnosis and Treatment.
(YouTube; Uploader: Medical Centric)
https://www.youtube.com/watch?v=up90wYFtn3Q
 What Hypothermia Does To Your Body And Brain
(YouTube; Uploader: Tech Insider)
https://www.youtube.com/watch?v=-JAXbDTIiSk

Name: Score:

Course and Year: Date Submitted:

Instructor: Week 10

Activity 8. MVPA

For a week, engage yourself in 5 different MVPAs at home that is suitable for your age. Provide documentation
(photos or a video).
Note: Always be cautious; observe carefulness and safety in doing the MVPAs.

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Name: Score:

Course and Year: Date Submitted:

Instructor: Week 11

Instructions: Avoid erasures. Use black/blue ball pen only. Answer on the space provided after each number.

Activity 9. Safety from MVPA

1. How does dehydration happen during physical activities?

2. How does overexertion happen during physical activities?

3. How does hyperthermia happen during physical activities?

4. How does hypothermia happen during physical activities?

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