H.O.P.

E 1 Quarter 1 – Module 1: The Healthiest and Fittest ME

1. PHYSICALLY FIT
 A person who is free from illnesses and can do physical or sports activities and still has an extra
energy to do more activities is considered to be physically fit.
 It is not enough for someone to only look good and feel good in order to be called physically fit.
An individual should also take into consideration his kind of lifestyle including the food he takes
every day because it can lead him to better health.
2. PHYSICAL FITNESS
 Physical fitness is a combination of health fitness and body fitness.
3. HEALTH FITNESS
 Health fitness refers to your body’s ability to fight off diseases.
4. BODY FITNESS
 Body fitness, on the other hand, is refers to the ability to do strenuous physical or sports activities
without getting tired easily.

HEALTH RELATED FITNESS

This is primarily associated with disease prevention and functional health. Participating in regular
health-related fitness helps you control your weight, prevents diseases and illness, improves mood, boosts
energy and promotes better sleep.
HEALTH RELATED FITNESS COMPONENTS

1. Body Composition – The combination of all the tissues that make up the body such as bones,
muscles, organs and body fat.
2. Cardiovascular Endurance – The ability of the heart, lungs, blood vessels, and blood to work
efficiently and to supply the body with oxygen.
3. Flexibility – The ability to use your joints fully through a wide range of motion.
4. Muscular Endurance – The ability to use muscles for a long period of time without tiring.
5. Muscular Strength – The ability of the muscles to lift a heavy weight or exert a lot of force one
SKILL RELATED FITNESS COMPONENTS
1. Agility – The ability to change body positions quickly and keep the body under control when
moving.
2. Balance – The ability to keep the body in a steady position while standing and moving.
3. Coordination – The ability of the body parts to work together when you perform an activity.
4. Power – The ability to combine strength with speed while moving.
5. Reaction Time – The ability to move quickly once a signal to start moving is received.
6. Speed – The ability to move all or a part of the body quickly.
SPECIFIC COMPONENTS OF PHYSICAL FITNESS

1. Agility –The ability of the individual to change direction or position in space with quickness and
lightness of movement while maintaining dynamic balance.
2. Balance – The ability to control organic equipment neuro-muscularly; a state of equilibrium.
3. Coordination - The ability to integrate the body parts to produce smooth motion.
4. Endurance – The ability to sustain long continued contractions where a number of muscle groups
are used; the capacity to bear or last long in a certain task without undue fatigue.
 5. Flexibility – The quality of plasticity, which gives the ability to do a wide range of movement.
6. Organic Vigor – It refers to the soundness of the heart and lungs which contributes to the ability to
resist disease.
7. Power – The ability of the muscles to release maximum force in the shortest period of time.
8. Speed – The ability to make successive movements of the same kind in the shortest period of time.
9. Strength – The capacity to sustain the application of force without yielding or breaking; the ability
of the muscles to exert efforts against resistance.

PHYSICAL ACTIVITY

Activities done by the skeletal muscles that utilize energy is called Physical Activity. Activities
you are doing at home or in school are considered to be physical activity.

4 DOMAINS OF PHYSICAL ACTIVTY

1. Occupational – These are the activities you do at your work place. Lifting computers and books,
going your friend’s desk or preparing lunch at the pantry.
2. Domestic – These are the activities you do at home. Washing clothes and dishes, gardening,
carpentry, baking or cleaning the house.
3. Transportation – These are the activities that involves travelling. Riding a jeepney, tricycle,
motorcycle, or bikes.
4. Leisure Time – These are the activities you do during recreational activities. Playing, swimming,
hiking or craft making.

EXERCISE
Exercise according to a study by Buckworth and Dishman, is the “planned, structured, repetitive
bodily movements that someone engages in for the purpose of improving or maintaining physical fitness or
health.
 Aerobic
Aerobic activities, also called endurance activities, are physical activities in which people move their
large muscles in a rhythmic manner for a sustained period.
 Muscle-Strengthening Activity
This kind of activity, which includes resistance training and lifting weights, causes the body’s
muscles to work or hold against an applied force or weight.
 Bone-Strengthening Activity
This kind of activity (sometimes called weight-bearing or weight-loading activity) produces a force
on the bones that promotes bone growth and strength.

BARRIERS TO PHYSICAL ACTIVITY

1. Lack of time 7. High Costs and Lack of Facilities
2. Social Support 8. Weather Conditions
3. Lack of Energy
4. Lack of Motivation
5. Fear of Injury
6. Lack of Skill
EATING HABITS
The term eating habits (or food habits) refers to why and how people eat, which foods they eat, and
with whom they eat, as well as the ways people obtain, store, use, and discard food. Individual, social,
cultural, religious, economic, environmental, and political factors all influence people's eating habits
Eating habits are thus the result of both external factors, such as politics, and internal factors, such as
values. These habits are formed, and may change, over a person's lifetime.
INFLUENCES IN FOOD CHOICES
1. Individual Preferences.
 Every individual has unique likes and dislikes concerning foods. These preferences develop
over time, and are influenced by personal experiences such as encouragement to eat,
exposure to a food, family customs and rituals, advertising, and personal values.
2. Cultural Influences.
 A cultural group provides guidelines regarding acceptable foods, food combinations, eating
patterns, and eating behaviors. Compliance with these guidelines creates a sense of identity
and belonging for the individual
3. Social Influences.
 Members of a social group depend on each other, share a common culture, and influence each
other's behaviors and values. A person's membership in particular peer, work, or community
groups impacts food behaviors.
4. Religious Influences.
 Religious proscriptions range from a few to many, from relaxed to highly restrictive. This
will affect a follower's food choices and behaviors.
5. Economic Influences.
 Money, values, and consumer skills all affect what a person purchases. The price of a food,
however, is not an indicator of its nutritional value. Cost is a complex combination of a food's
availability, status, and demand.
6. Environmental Influences.
 The influence of the environment on food habits derives from a composite of ecological and
social factors. Foods that are commonly and easily grown within a specific region frequently
become a part of the local cuisine.
7. Political Influences.
 Political factors also influence food availability and trends. Food laws and trade agreements
affect what is available within and across countries, and also affect food prices. Food labeling
laws determine what consumers know about the food they purchase.

IMPROVING YOUR EATING HABITS

 REFLECT on all of your specific eating habits, both bad and good; and, your common triggers for
unhealthy eating.
 REPLACE your unhealthy eating habits with healthier ones.
 REINFORCE your new, healthier eating habits.
Cardiovascular It is the ability of the heart, lungs, blood vessels, and blood to work efficiently
Endurance and to supply the body with oxygen.
 Agility It is the ability to change body positions quickly and keep the body under
control when moving.
Power . It is the ability to combine strength with speed while moving.
Muscular Strength . It is the ability of muscles to lift a heavy weight or exert a lot of force one
time.
Body Composition It is the combination of all the tissues that make up the body such as bones,
muscles, organs and body fat.
Balance It is the ability of the body in a steady position while standing and moving.
Speed It is the ability to move all or part of the body quickly.
Muscular Endurance It is the ability to use muscles for a long period of time without tiring
Flexibility It is the ability to use your joints fully through a wide range of motion.
. Coordination It is the ability of body parts to work together when you perform an activity
Organic Vigor It refers to the soundness of the heart and lungs which contributes to the
ability to resist disease.
Strength It is the capacity to sustain the application of force without yielding or
breaking; the ability of the muscles to exert efforts against resistance.
Endurance It is the ability to sustain long continued contractions where a number
of muscle groups are used; the capacity to bear or last long in a certain task
without undue fatigue
Balance . It is the ability to control organic equipment neuro-muscularly; a state of
equilibrium.
Power It is the ability of the muscles to release maximum force in the shortest period
of time.
Coordination The following are components of Health Related Fitness except. A. Body
Composition B. Coordination C. Flexibility
IV. Power and Balance Which of the following are correct about components of Skills Related
Fitness. I. Reaction Time and Muscular Strength II. Agility and Body
Composition III. Cardiovascular Endurance and Coordination IV. Power and
Balance
Agility James Yap runs fast while dribbling the ball. As he crosses the middle part of
the basketball court, he changes his phase to avoid his opponent. What
specific component of physical fitness did James Yap apply?
Domestic Washing dishes, cleaning the house and watering the plants are examples of
what domain in physical activities?
Muscle Strengthening This kind of activity, which includes resistance training and lifting weights,
causes the body’s muscles to work or hold against an applied force or weight.
Invite friend and family Social support is one of the barriers in physical activity, which from the
member to exercise choices below suggests in order to overcome this barrier?
with you
Economic Influence Money, values, and consumer skills all affect what a person purchases. The
price of a food, however, is not an indicator of its nutritional value. Cost is a
complex combination of a food's availability, status, and demand. What kind
of eating preference/influence is this?
REFLECT, REPLACE, In order to improve your eating habit, it requires you to follow a thoughtful
REINFORCE approach. Which of the following approaches should you apply?
Political Influence Food laws and trade agreements affect what is available within and across
countries, and also affect food prices. Food labeling laws determine what
consumers know about the food they purchase. What kind of eating
preference/influence is this?
Balance The gymnast manages to do a full turn on the balance beam without falling.
What kind specific component of physical fitness the gymnast applied?
Hexagon Agility Test The following are Physical Fitness for Health Related Fitness except. A.
Hexagon Agility Test B. Push Up C. Zipper Test
Basic Plank The following are Physical Fitness for Skills Related Fitness except. A. 40-
 meter sprint B. Basic Plank C. Stork Balance Stand Test
3-minute Step Test Which of the following Physical Fitness Test measures the cardiovascular
endurance? A. 3-minute Step Test B. Basic Plank C. Push Up
Hexagon Agility Test which of the following Physical Fitness Test measures the ability of the body
to move in different directions quickly. A. 3-minute Step Test B. 40-meter
sprint C. Hexagon Agility Test
Overweight . If Cassandra’s BMI is 28, she can be classified as: A. Normal B. Overweight
C. Underweight