Module 1

Guidelines for Virtual Classes

1. Sessions will be using asynchronous and synchronous web class. There is no need
to send video of performance for those who will attend the synchronous session as a
proof of joining the activity but rather attendance will be checked for those who are
present during synchronous online class.
2. Do not leave or log-out during the scheduled on-line class.
3. Refrain from asking personal or non-course related questions during on-line class.
4. Switch-off your webcam during instructor's presentation. Hence, should be in
listening mode.
5. To ethically raise a concern or query, please rely on cues such as hand-raising icon
or questions to be posted on chats
6. Do not make personal or insulting remark/s to anyone.
7. Electronic communication devices except the one you are using while having the web
class must be turned-off or put in a silent mode.
8. Submit activities on-time

Safety Precautions and Injury Guidelines

1. Wear comfortable clothing and well-padded shoes that can protect the heels and
arches of the feet.
2. Always warm up before doing exercise and cool down afterwards to lower the risk of
strains and sprains.
3. Do not exercise with an empty stomach. Eat something light (such as toast with jam
or skimmed milk) to give you some stamina. Do not exercise immediately after a full
meal because this will affect digestion;
4. Replenish extra fluids before, during and after physical activity, especially for
prolonged exercise like hiking;
5. Beware of the weather and environmental conditions. Avoid doing outdoor vigorous
exercises in hot or humid weather;
6. Listen to the body. Do not exercise when unwell. If there is dizziness, shortness of
breath, chest pain, nausea or vomiting, or muscle and joint pain during exercise, stop
the activity and seek medical advice as soon as possible.
 Requirement/s and Assessment/s
Aside from the final output, students will be evaluated weekly based on their active
participation in each activity, correct execution of movement, following the safety guidelines
and procedures, submission of output online or through modules and ability to perform with
positive attitude while enjoying given Fitness Activities at Home.

GRADING SYSTEM:
Display Knowledge of safety guidelines 30%
Movement Skills & appropriate attire 40%
Submission of requirements and Proper Execution 30%
100%

Module 2
This module is designed to give an overview of how to develop an active and healthy
lifestyle. Furthermore, it will be discussing topic such as sleeping and eating habits.
Also, it will be covering an introduction to the musculoskeletal system as a
preparation for the discussion on different topics within the term.

At the end of the module the students are expected to:

1. Discuss the importance of a healthy lifestyle and physical activity in this age of
pandemic.
2. Create a lifestyle plan that includes physical activity, sleeping and eating
habits.
3. Identify the different major muscles and bone if the body ad discusses its
functions.

Definition of Terms
Physical activity can be defined as any movement of the body that requires energy
expenditure. This includes any motion you do through the day excluding sitting still or
lying down.

Chronic Diseases is condition that impairs daily living, decreases longevity and
quality of life. Some examples include cancer, heart disease, diabetes, and
Alzheimer’s disease.

Eating Habits refers to the way a person or group eats, considered in terms of what
types of food are eaten, in what quantities, and when.

Health: The World Health Association defines it as, “Health is a state of complete
physical, mental and social well-being and not merely the absence of disease or
infirmity”

Healthy Lifestyle

A complete state of mental, physical and social well-being not merely the absence of
disease’. (WHO,1946)
Musculoskeletal system (also known as the locomotor system) is an organ system
that gives animals (including humans) the ability to move, using the muscular and
skeletal systems. It provides form, support, stability, and movement to the body.

Physical activity

Performing physical activity on a regular basis will help to improve overall health and
fitness, as well as decrease the risk for many chronic diseases (Center for Disease
Control, 2010).

Benefits of Physical Activity

1. Reduced risk for cardiovascular disease, type II diabetes, certain cancers, and
other chronic health conditions
2. Help with weight control
3. Strengthens bones and muscles
4. Improves mental health, mood, and energy level
5. Better quality life

How to keep the motivation to workout

1. Vary the activity. If you are getting bored with walking, try swimming or an
aerobics class.

2. Vary the place. Try a new route for walking or biking or even a different
room for your exercises or stretching. By having several options, you can
pick one that suits your mood or schedule.

3. Vary the time. Do your exercises at different times and for different
amounts of time? If you become bored with your noon walk, try exercising
in the early morning or after work or school. Instead of doing one 45-minute
session, do three 15-minute sessions.

Roles of Physical Activities During Pandemic

The COVID-19 pandemic means that many of us are staying at home and sitting
down more than we usually do. It’s hard for a lot of us to do the sort of exercise we
normally do. It’s even harder for people who don’t usually do a lot of physical
exercise.

But at a time like this, it’s very important for people of all ages and abilities to be
as active as possible.

Remember - Just taking a short break from sitting, by doing 3-4 minutes of light
intensity physical movement, such as walking or stretching, will help ease your
muscles and improve blood circulation and muscle activity.

Regular physical activity benefits both the body and mind. It can reduce high blood
pressure, help manage weight and reduce the risk of heart disease, stroke, type 2
 diabetes, and various cancers - all conditions that can increase susceptibility to
COVID-19.

It also improves bone and muscle strength and increases balance, flexibility and
fitness. For older people, activities that improve balance help to prevent falls and
injuries.

Regular physical activity can help give our days a routine and be a way to stay in
contact with family and friends. It’s also good for our mental health - reducing the
risk of depression, cognitive decline and delay the onset of dementia - and
improve overall feelings

Healthy Life Style

Wikipedia defines a lifestyle as the way a person lives. A healthy lifestyle is

generally characterized as a “balanced life” in which one makes “wise choices”. A
healthy lifestyle isn’t just diet and exercise. It is a way of living that LOWERS THE
RISK
of being seriously ill or dying early. In a more profound way, it is defined as a way
of living
that HELPS YOU ENJOY more aspects of your life. Health is not just about
avoiding a
disease or illness. It is about physical, mental and social well-being too. When you
adopt a healthy lifestyle, you provide a more positive role model for other people in
your family.
By helping them to follow a healthier lifestyle you will be contributing to their
wellbeing and enjoyment of life now and in the future.

Why don’t you have a healthy lifestyle?

It’s a busy life for most of us. And keeping ourselves healthy is all too rarely near
the top of our list of ‘things to do’. Convenience often wins – we are all so busy
that convenience is at a premium.

Good Health Is “Simple – But It’s Not Easy”

It is so important to make ‘keeping healthy’ a part of our day-to-day living habits.

Your health depends on what you do throughout the day, every day. A healthy
lifestyle is absolutely vital. If you take one new health step every two months, for
example, start taking the stairs instead of the elevator, cut-off some sugar by not
consuming candies and soft drinks, denying yourself of junk foods. I suggest do
not do all at same time. Do it one step at a time. Then acknowledge it every single
time you win by creating a better decision. Tap yourself on the back and say
“Great job”!!!!!!

Improvements do not have to be large steps; take one small step for your health
today, keep that one going, and add another one every two months.
 Activity No. 1: Answer the following Questions with Yes or No.

1. _____ Do you wake up with enthusiasm for the day ahead?

2. _____ Do you have the high energy you need to do what you want?
3. _____ Do you laugh easily and often, especially at yourself?
4. _____ Do you confidently find solutions for the challenges in your life?
5. _____ Do you feel valued and appreciated?
6. _____ Do you appreciate others and let them know it?
7. _____ Do you have a circle of warm, caring friends?
8. _____ Do the choices you make every day get you what you want?

Note: The above-mentioned questions represent the different components of a

healthy lifestyle. it’s time to rethink of the lifestyle you are living.

“Health is a state of complete harmony of the body, mind and spirit. When one is free
from physical disabilities and mental distractions, the gates of the soul open.” –
B.K.S.
Iyengar

The Components of a Healthy Lifestyle

1. Eating Healthily
The right nutrition is necessary to live a healthy lifestyle. Your body requires a
well-balanced diet every day in order to maintain the adequate amounts of
vitamins, nutrients and minerals needed to maintain a healthy body.

“To eat is a necessity, but to eat intelligently is an art” La Rochefoucauld

2. An Active Lifestyle
You will need to include fitness as part of your life. Physical fitness keeps your
weight in check, helps you sleep better at night, prevents heart attacks and
strokes and other health problems, and generally prolongs your life.

Those who think they have not time for bodily exercise will sooner or later
have to find time for illness – Edward Stanley

3. Stress Management
Emotional stress plays an important role in many illnesses, both directly and
indirectly. People are also more likely to smoke, overeat, drink too much, work
too hard, argue with others and so on, when they are feeling stressed.

Diseases of the soul are more dangerous and more numerous than those of
the body – Marcus Tullius Cicero (Roman Philosopher)
 4. Make Friends with Yourself
Loving yourself is a key to a healthy, happy lifestyle. Self-esteem is all about
how much people value themselves; the pride they feel in themselves, and
how worthwhile they feel. Self-esteem is important because feeling good
about yourself can affect how you act.

5. Powering Up Your Mind and Body

Programme your mind for total success. Develop a vision, a compelling future
that excites and inspires you, and focus on it daily. Don’t let anything knock
you of course, or make you question its possibility. I promise you, by taking
control of your thoughts, you will improve your life in a big way.

In minds crammed with thoughts, organs clogged with toxins, and bodies
stiffened with neglect, there is just no space for anything else – Alison Rose
Levy (Journalist)

6. Life Balance
If you want to achieve a healthy lifestyle you must take steps to ensure you
maintain a certain level of balance… spiritually, physically, emotionally,
socially, mentally and financially.

Unless we create for ourselves satisfaction in each and every part of our life,
we can never truly be fulfilled, or live a contented, happy and healthy life.

No success in public life can compensate for failure in the home – Benjamin
Disraeli (British Prime Minister)

Activity No. 2: Identify 3 Lifestyle components you would like to focus on improving
in the coming months. List down below it ways that to help improve that
component in your life.

Example: Life Balance

a) celebration of family members’ birthday
b) create daily schedule and sticking to it
c) save money
d) attend a weekly mass online
e) communicate with family and friends

Component 1. 2. 3.

Activities a) a) a)

b) b) b)

c) c) c)

d) d) d)

e) e) e)
Sleep Habits
Chronic Sleep Deprivation May Harm Health

Not sleeping enough and not sleeping well is not

OK. As a matter of fact, there is quite a price to
pay. It may surprise you to learn that chronic
sleep deprivation, for whatever reason,
significantly affects your health, performance
and safety.

This Photo by Unknown Author is licensed It

is critically important to realize that sleep deprivation
is very often due to unrecognized sleep disorders. After a typical night's sleep, you
may not feel restored and refreshed and be sleepy during the day, but be totally
unaware that you are sleep-deprived or have a sleep disorder.

Studies show an increased mortality risk for those reporting less than either six or
seven hours per night. One study found that reduced sleep time is a greater mortality
risk than smoking, high blood pressure, and heart disease. Sleep disturbance is also
one of the leading predictors of institutionalization in the elderly, and severe
insomnia triples the mortality risk in elderly men.

Poor Sleeping Habits to Avoid

1. Exercising Too Close to Bedtime

 When you exercise you get a rush of endorphins, and you increase
adrenaline and cortisol levels in your bloodstream. The effects are stimulating
and can last for hours. For many people, falling asleep directly after a workout
is nearly impossible; however, for others, it’s not a challenge.

2. Using Gadgets in Your Bed

Most people like to wind down at night by watching television, using
their smartphones to check social media or play games, reading on an e-
reader or playing video games. The truth is that the lights from these screens
will likely serve to keep you awake.

3. Late-Night Eating
Eating dinner immediately before bed is a big no-no. The act of
digestion could prevent you from falling asleep easily, and you’re prone to
heartburn if you lie down immediately after eating.

4. Working Right Up Until Bedtime

You might have to put those workaholic tendencies to rest before
bedtime. If you’re working right up until you hit the hay, the chances of you
being able to drift off to sleep easily are close to zero. Your brain needs time
to wind down and relax before letting sleep overtake it.

5. Staying Up Late
Even an occasional late night can adversely affect your sleep schedule.
The reason is that it could be more difficult to wake up at your regular time the
next morning. You’ll probably drag yourself through the day. If you succumb to
a nap, then it could encourage a bout of insomnia later that night. It’s best to
have a set bedtime each night, and then stick to it.

6. Sleeping in on the Weekends

Who doesn’t love a lazy lie-in on a Saturday or Sunday? The problem
with sleeping in on the weekends is that it sets up for having trouble falling
asleep on Sunday night. You’re more likely to be sleep-deprived on Monday
morning, and the sleep deficit is likely to build during the week.

7. Drinking Alcohol Before Bed

The alcohol might make you too drowsy, causing you to fall asleep
earlier than you normally would. As the alcohol metabolizes in your system
and the effects wear off, you might wake up and have trouble going back to
sleep.

8. Avoid Stimulants If you’re a coffee, tea, or soda drinker, avoid these

beverages in the afternoon and evenings. Also, watch out for chocolate, which
also contains caffeine. The same goes for foods that include coffee and
chocolate flavorings or ingredients. They can all end up keeping you awake.
 9. Avoid Hitting the Snooze Button
Hitting snooze is a seemingly unavoidable temptation, but once you
know that it has zero benefit and does more harm than good, you may be able
to resist the force. Even though it’s hard to wake up first thing in the morning,
hitting snooze won’t provide you with restful sleep. You’ll probably doze for a
few minutes in light sleep and then be jarred awake moments later.

By the time you do finally get up, you’re more likely to be groggy and
irritable than if you had just gotten out of bed when your alarm first buzzed.

10. Improve Your Sleep Environment

A bright and noisy room with an uncomfortable mattress can all affect
your ability to get a good night’s rest. Make sure your bedroom is dark and
quiet and that your bed has a supportive mattress (you can see our top 12
mattress picks that are perfect for anyone).

1. Are you sleep deprived? _________

2. What is keeping you awake at night?
___________________________________________________________________
___________________________________________________________________
______

3. What can you do to improve your sleeping habits?

___________________________________________________________________
___________________________________________________________________
______

Eating 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.
Influences on Food Choices
There are many factors that determine what foods a person eats. In addition to
personal preferences, there are cultural, social, religious, economic,
environmental, and even political factors.

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. For example, one person may not like
frankfurters, despite the fact that they are a family favorite.

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. Within large
cultural groups, subgroups exist that may practice variations of the group's eating
behaviors, though they are still considered part of the larger.

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. For example, a young
person at a basketball game may eat certain foods when accompanied by friends
and other foods when accompanied by his or her teacher.

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. For example, in
some religions specific foods are prohibited, such as pork among Jewish and
Muslim adherents. Within Christianity, the Seventh-day Adventists discourage
"stimulating" beverages such as alcohol, which is not forbidden among Catholics.

5. Economic Influences.
Money, values, and consumer skills all affect what a person purchase. 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. However, modern
technology, agricultural practices, and transportation methods have increased the
year-round availability of many foods, and many foods that were previously
available only at certain seasons or in specific areas are now available almost
anywhere, at any time.
 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.

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.

1. Which influences affects your food choice the most? Why?

____________________________________________________________

___________________________________________________________________
___

2. Do you consider the foods you are consuming health? What?

___________________________________________________________________
___

___________________________________________________________________
___

3. What are you planning to do to make your food choices and food habits healthier?

___________________________________________________________________
___

___________________________________________________________________
___

Musculoskeletal System
The musculoskeletal system is made up of the body’s bones (the skeleton), muscles,
cartilage, tendons, ligaments, joints, and other connective tissue that supports and
binds tissues and organs together.

Its primary functions include supporting the body, allowing motion, and
protecting vital organs.
The bones of the skeletal system provide stability to the body analogous to a
reinforcement bar in concrete construction.
 Muscles keep bones in place and also play a role in their movement. To
allow motion, different bones are connected by articulating joints, and
cartilage prevents the bone ends from rubbing directly onto each other.

Muscles
• In order to produce efficient/strong/powerful movements, different muscles need to
perform different roles and must be trained accordingly.

Major Muscles of the Body

1. PECTORALS
The pectorals or pecs are the large chest
muscles. They are full of thick muscle
fiber and add bulk to the upper body. The 3
1
chest is divided into two parts, pectoralis 6
major, and pectoralis minor. They provide 4 2
support when you hold objects in front of
8 5
your body and they are activated when
you reach across your body. 7 10

2. LATISSIMUS DORSI
9
It is a large, flat muscle on the back that 1
stretches to the sides, behind the arm,
12
and is partly covered by the trapezius on
the back near the midline. It is called as
‘lats’ or the ‘wings’.

The lats facilitate the body in pulling movements and compliment the arms in
pursuing various physical activities like pulling something into your body, or
when you take something down from a shelf above your head. Also, they are
heavily involved in many swimming movements.

3. TRAPEZIUS
Also known as, the traps, that are located between shoulders and the neck. The
traps can further be classified into three divisions- the upper traps, middle traps,
and the lower traps, with the lower traps extending as low as the lower back.

The traps control the scapulae or the shoulder blades and play an important role
in shrugging and neck movements. They are used to tilt and turn the head and
neck and shrug the shoulders. They also provide support when you lift items
over your head.

4. BICEPS
This muscle is found in the front of the upper arm. The biceps help control the
motion of both the shoulder and elbow joints. At the elbow, the biceps are
essential in lifting, and at the shoulder, they help with moving the arms sideways,
forward and upwards. Basically, this muscle helps bend or curl the arm toward
your body.

5. TRICEPS
The triceps are muscles in the back of the upper arm. These muscles help
stabilize the shoulder joint and allow the elbow joint to be straightened. The
triceps are utilized in passing and shooting a basketball, and help with finite
movements such as in writing, drawing or even push and pull.

6. DELTOIDS
The deltoids, or delts, are known as the shoulder muscles. This muscle group is
used on all side of body lifting motions. They provide support when you carry
things and help keep carried items away from the motion path of the thighs. The
deltoid muscle consists of 3 parts: anterior deltoid, medial deltoid, and posterior
deltoid.

7. THE ABDOMINAL MUSCLES:

Every bodybuilder’s favorite muscles are the abdominals. The abdominals assist
in the breathing process and protect inner organs. They are key in twisting
motions, such as a golf swing or looking behind yourself. They also play a key
part in bending over motions, and in maintaining good posture, and are a key
focus in MMA (Mixed Martial Arts) training, as well.

8. OBLIQUES
The muscle group on the sides of the abdominals are the obliques. Movement of
these muscles may result in several actions, but they are best known for their
lateral flexion and rotation of the trunk known as a side bend. The obliques help
support the spine from the front. They are also vital in keeping a good posture.

9. HAMSTRINGS
The hamstrings are the huge muscle group in the upper back part of your thighs.
Its main function is to bend your knees and help propel your body forward in
such activities as walking, running, jumping, or doing a Krav Maga kick.

10. GLUTEALS
The glutes are muscles of your buttocks and the largest muscles in your body.
They are key muscles in the movement of the legs backward and sideways. The
glutes also help you maintain balance in walking or running.

11. QUADRICEPS
The 4 huge muscles that comprise the front of your thigh is the muscle group
called the quadriceps or ‘quads’. The quadriceps are the second largest major
muscular structure in the human body after the back. It is located in the upper
front part of the leg. The four huge muscles are namely rectus femoris, vastus
lateral, vastus intermedius and vastus medialis.
 12. GASTROCNEMIUS
Commonly called as the calf muscles. The calves are located in the lower back
part of your legs. They are key muscles when you lift your heels up, such as
when you walk, run, and go upstairs. They are also important for explosive
moves such as sprinting, jumping and climbing.

Major Bones of the Body

1. Skull
The bones of your head make up your skull. It carries our brain and also supports
out face. Skull also protects the brain from knocks and bumps. It acts like a helmet
around your brain.
2. Clavicle or collarbone
The clavicle or collarbone is a long prominent bone that serves as a strut between
the shoulder blade and the sternum or breastbone. This is the only long bone in
the body that lies horizontally.

3. Breastbone or Sternum
The sternum is a long flat bone shaped like a necktie. It’s located in the center of
your chest.

4. Rib cage
The rib cage is the curved wall of ribs that surrounds and protects our heart and
lungs. The ribs are thin, flat, curved bones in your upper body that form a
protective “cage” around the heart and lungs. The ribs are comprised of 24
bones arranged in 12 pairs that form a kind of “protective” cage that encloses the
upper body and gives the chest its familiar shape.

Humerus – upper arm bone

The humerus is the longest tubular bone of
the upper arm (limb), extending from the
shoulder to the elbow.

5. Radius and ulna – lower arm bones

There are two more long bones in our
hands – radius and ulna. They form the
lower arm or forearm, extending from the
elbow to the wrist and articulating with each
other at their top and bottom ends. The
radius is on the thumb side; the ulna is on
the little finger side.
 6. Carpals, metacarpals and phalanges
Each hand consists of 27 bones, divided between the wrist bones (carpals), the
palm bones (metacarpals), and the finger bones (phalanges).

This bone is built of 33 small bones called vertebrates (singular: vertebra) and this
whole structure is known as the spine. The spine helps you twist and bend, and
holds your body upright. Also, it protects your spinal cord, which is made up of
nerves carrying vital messages to and from the brain.
7. Pelvic girdle
It transmits the upper body weight to the lower limbs while supporting the
visceral organs of the pelvis. The pelvic bones are fused to help strengthen the
pelvic girdle. This provides more protection for the pelvic organs – the bladder
and uterus.

8. Femur (thighbone) – upper leg bone

The femur, or thighbone, is the biggest bone in the body. The femur meets the
pelvic girdle at the hip socket. The femur connects to the knee bone, then to the
shin bones (tibia and fibula) and then to the bones of ankle and foot.

9. Fibula and tibia – lower leg bones

The tibia and the fibula are the medial and lateral bones of the lower leg. The
tibia is the stronger of the two and, except for the femur, is the longest bone of
the skeleton.

10. Tarsals, metatarsals and phalenges

The foot contains 26 bones that are divided into three regions: the tarsals (or
ankle and heel), the metatarsals (forming the sole of the foot), and the phalanges
(forming the digits).

Write your answer on the space provided before the number.

1. Also known as the wings

2. A muscle that helps in maintaining balance in activities such as walking
and running.
3. Is the muscle in charge in maintaining a good posture
4. A muscle that provides support when you hold objects in front of the body.
5. A muscle that plays and important role in moving the neck.
6. It bends the knees and help propel your body forward in such activities as
walking and running
7. The muscle of the shoulder.
 8. How many bones does the foot consist of?
9. Is the biggest bone of the body.
10. Is the protective cage of the heart and lungs?
11. Is the bone located at the center of the chest?
12. The bone of the lower arm that is on the thumb side?
13. Is the longest bone of the arm?
14. Is the bone that protects the brain form impacts.
15. Is the longest bone of the human body?

Activity No 3. Create a sample daily schedule which will include factors like Eating
habits, Sleeping habits, Physical Activity. Also put into consideration the
different components of Healthy Lifestyle.
Some of the things to consider:
1. Meals 2. Wake-up and Sleeping time 3. Time for Physical Activities 4. Time
for Studies 5. Time to socialize with family

Morning Schedule Evening Schedule

Time Activity Time Activity
6:00 6:00
7:00 7:00
8:00 8:00
9:00 9:00
10:00 10:00
11:00 11:00
12:00 12:00
1:00 1:00
2:00 2:00
3:00 3:00
4:00 4:00
5:00 5:00

References: https://www.hhs.k-state.edu/kines/kineseducation/whatispa.html

https://www.healthlinkbc.ca/health-topics/aa165656
https://www.who.int/news-room/campaigns/connecting-the-world-to-
combatcoronavirus/healthyathome/healthyathome---physical-activity
http://www.kznhealth.gov.za/healthyliving.pdf
https://www.healthylifestylesliving.com/health/healthy-lifestyle/what-is-a-
healthylifestyle/

https://www.webmd.com/sleep-disorders/features/important-sleep-habits

https://www.sleepadvisor.org/bad-sleeping-habits/

https://www.encyclopedia.com/food/news-wires-white-papers-and-books/
eatinghabits https://www.elevatenutrition.com/13-major-muscle-groups-body-
functions/ https://bodybuilding-wizard.com/major-bones-of-the-skeletal-system/

https://www.bing.com/images/search?view=detailV2&ccid=%2b4ht5v29&id=5E952D
BF53F1E4383339D0F5C69664D2E2C46FAD&thid=OIP.-

https://www.rasmussen.edu/degrees/health-sciences/blog/healthy-lifestyle-quotes-
toinspire-you/

https://ph.images.search.yahoo.com/yhs/search;_ylt=Awrxgq9eLztfhh0A7xXfSQx.;_y
lu=X3oDMTB0N2poMXRwBGNvbG8Dc2czBHBvcwMxBHZ0aWQDBHNlYwNwaXZz
?p=q+

Module 3
TOPIC: PHYSICAL FITNESS TEST AT HOME INTENDED LEARNING OUTCOMES
At the end of this module, the students shall be able to:
• Know the prescribed testing for health-related components
• Identify strength and weaknesses for development and improvement.
• Provide baseline data for selection of physical activities for enhancement of
health and skill performance.
• To motivate, guide and counsel pupils/students in selecting sports for
recreation, competition and lifetime participation.
• Create regimens for developing their fitness level during post-covid era
INTRODUCTION:

The PFT is a set of measures designed to determine a student’s level of physical

fitness. It is intended to test two categories of physical fitness commonly referred to
as: Health-Related and Skill-Related. Health-related component refer to those
physical attributes which enable a person to cope with the requirements of daily
living such as cardiovascular endurance or stamina, muscular strength and
endurance, flexibility and the appropriate body mass index (BMI). Skill-related
components are physical abilities that show potential for good performance in certain
skills (usually in sports) like running speed, agility, reaction time or quickness,
balance and coordination.

CONTENT:

Once you start exercising and eating healthy your body transforms, and scales are
usually the go-to tools to measure the changes. But scales do not tell the whole idea.
Those tools can ponly identify how much weight you have lost or gained. This at-
home fitness test is designed to track your body changes properly and assess the
real process you are making.

Test Protocol

• Let student record and keep the result of his/her performance in the score
card. • Students should wear appropriate clothing: t-shirt, jogging pants and
rubber shoes, or any suitable sports attire. However when taking the BMI test,
it is recommended that the students wear shorts. Wearing different clothing in
all the testing sessions for BMI could affect the results.
• Conduct warm-up and stretching exercises before the tests except for the
3Minute Step Test.
• Administer the tests in a challenging, encouraging and fun-filled environment.
Prepare the following testing paraphernalia:

• First Aid Kit

• Drinking Water (and a small towel or bimpo to wipe their perspiration)
• Individual score cards.
• during testing:
a. Body Composition – tape measure, bathroom scale, L- square
b. Flexibility – ruler, tape measure
c. Cardiovascular Endurance – stop watch, step box/stairs
d. Muscular Strength – exercise mat
BODY COMPOSITION

Body composition is a method of breaking down the body into its core components:
fat, protein, minerals, and body water. It describes your weight more accurately and
provides a better glimpse into your overall health than traditional methods. Body
composition analysis can accurately show changes in fat mass, muscle mass, and
body fat percentage.

SIMPLE WAYS TO MEASURE BODY COMPOSITION

1. Body Mass Index (BMI) 2. Waist to Hip Ratio Body Mass Index (BMI)

Body mass index is a measure of body fat and is commonly used within the health
industry to determine whether your weight is healthy. BMI applies to both adult men
and women and is the calculation of body weight in relation to height. This article
delves into the BMI formula and demonstrates how you can use it to calculate your
own BMI.

Two (2) formulas in calculating BMI

1. Metric formula 2. Imperial formula Metric Formula Metric BMI Formula BMI =

weight (kg) / [height (m)]2

The metric formula accepts height measurements in meters and weight in kilograms.
If you know your height in centimeters only, simply divide the number of centimeters
by 100 convert it to meters.

For example, a person who is 183cms tall is 1.83m tall (183cm / 100 = 1.83m).

Using the metric formula is even easier than the imperial method as it is a two-step
process

• Multiply your height by itself.

• Divide your weight in kilograms by the value calculated in step 1.
Example:

Paul weighs 150kgs and is 1.8m tall.

1. Multiply Paul's height by itself: 1.8 x 1.8 = 3.24 ²

2. Divide Paul's weight by his height in meters ² just calculated: 150 / 3.24 = 46.3
3. Paul's BMI is 46.3

The second formula is the imperial formula,

Imperial BMI Formula BMI = 703 × weight (lbs) / [height (in)]2

The imperial formula accepts height measurements in inches and weight in pounds.
It's popular in the US where the imperial system is mostly used. Many people know
their height in feet and inches, but not in inches only.
If this applies to you, we need to convert your height into inches so we can use it in
the equation. There are 12 inches in a foot, so multiply your number of feet by 12
and add them to the number of extra inches.

Simple steps to work out your imperial formula:

• Multiply your weight in pounds by 703.

• Multiply your height in inches by itself
• Divide the figure from step 1 by the figure in step 3.

Example using formula

Jane weighs 150lbs and is 5 feet 4 inches tall. She wants to know if she is
overweight.
Jane's height in inches is (5 * 12) + 4 = 64"

1. Using the first part of the formula we multiply her weight by 703. 150 * 703 =
105450
2. Using the second part of the formula we multiply Jane's height by itself. 64 x 64 =
4096
3. Finally we divide the first figure by the second. 105450 / 4096 = 25.74
4. Jane's BMI is 25.74

BMI WEIGHT
CATEGORIES
Weight
BMI
Status
Below 18.5 Underweight
18.5 - 24.9 Normal
25 - 29.9 Overweight
30.0 + Obese

Limitations of the BMI Formula

There's no question that the body mass index calculation has been useful for some
physicians. However, since it is creation many have stated that this method of
calculating BMI is not fit for purpose.

BMI does not take into account other factors which may affect a person’s height or
weight:

• Body builders and athletes with a high proportion of muscle mass.

• The elderly (whose height and muscle mass may fall over time), frail people,
and those affected by certain illnesses.
• Lactating or pregnant women.
• Children and teenagers who have not reached physical maturity and are still
growing.
• A tendency for natural differences in height and weight ratios between races.
Waist to Hip Ratio (WHR)
The waist to hip ratio is the ratio of waist circumference to the hip circumference, a
simple calculation of the measurements of the waist girth divided by the hip girth.
This test has been shown to be related to the risk of coronary heart disease. The
basis of this measure as a coronary disease risk factor is the assumption is that fat
stored around the waist poses a greater risk to health than fat stored elsewhere in
the body.

Purpose: to determine the ratio of waist circumference to the hip circumference, as

this has been shown to be related to the risk of coronary heart disease.

Equipment required: tape measure

Procedure: A simple calculation of the measurements of the waist girth divided by

the hip girth. Waist to Hip Ratio (WHR) = Gw / Gh, where Gw = waist girth, Gh = hip
girth. It does not matter which units of measurement you use, as long as it is the
same for each measure.

Scoring: The table below gives general guidelines for acceptable levels for hip to
waist ratio. Acceptable values are excellent and good. You can use any units for the
measurements (e.g. cm or inches), as it is only the ratio that is important.’

GENDER
CATEGORY
MALE FEMALE
Extreme > 1.00 > 0.90
0.95 – 0.85 –
High
1.00 0.90
0.90 – 0.80 –
Average
0.95 0.85
0.85 – 0.75 –
Good
0.90 0.80
Excellent < 0.85 < 0.75
Target population: This measure is often used to determine the coronary artery
disease risk factor associated with obesity.

Advantages: The WHR is a simple measure that can be taken at home by anyone to
monitor their own body composition levels.

Pre Test Warm Up

Prior to any fitness assessment, it is important to have the body prepared by

following a warm-up procedure. The procedure should be standardized so that if the
test is repeated, the same warm up can be repeated to help maintain consistency
with the results.

The actual warm up conducted will depend on the test being performed. Certain
tests, such as some variations of the sit and reach test, specifically require you not to
do a warm up beforehand, while other testing regimens have tests in a particular
order so that the earlier tests provide a warm up for the later tests.

General Warm Up Procedure

Here is a general warm up procedure that you can use as a basis for your testing.
This is only a guide and you can adapt it based on the time and facilities that you
have available. You may wish to include other stretches when a certain part of the
body is to be specifically tested. See also the specific test warm-ups below.

• 5-10 minutes of light aerobic activity, such as jogging or stationary cycling.

• Stretches to include both upper and lower body. Here are some examples:

FLEXIBILITY TEST: Sit & Reach Flexibility at Home

This simple test is designed to measure the flexibility of your hamstrings and lower
back. The sit and reach test has long been used as a test to represent a person's
flexibility, though actual flexibility may differ around the body.

Equipment: Ruler, step (optional, you could make your own sit and reach box if keen
too)

Procedure

If you have completed the home tests in order, you will be well warmed up by the
time you are up to the sit and reach test. Otherwise, go for a jog and do some
stretching. Remove your shoes and sit on a flat surface, legs extended in front of the
body, toes pointing up and feet slightly apart, with the soles of the feet against the
base of the step (if there is no step, just any flat surface will do). Place the ruler on
the ground between your legs or on the top of the step. Place one hand on top of the
other, reach slowly forward. At the point of your greatest reach, hold for a couple of
seconds, and measure how far you have reached. If you have trouble straightening
your legs, get a friend to help by holding the knees down flush with the ground. See
also video demonstrations of the Sit and Reach Test.

Measurement

Mark or take note of your best score, take a measure in cm or inches beyond the
base of your foot, or you did not reach your toes, measure how far before the feet
you were (a negative measurement score).

How did you go?

Compare your results to the table below. Remember, these scores are based on
doing the tests as described, and may not be accurate if the test is modified at all.
Don't worry too much about how you rate - just try and improve your own score.
GENDER
CATEGORY MEN WOMEN
cm inches cm inches

super > +27 > +10.5 > +30 > +11.5

Excellent +17 to +27 +6.5 to +21 to +30 +8.0 to

+10.5 +11.5

Good +6 to +16 +2.5 to +6.0 +11 to +20 +4.5 to +7.5

Average 0 to +5 0 to +2.0 +1 to +10 +0.5 to +4.0

Fair -8 to -1 -3.0 to -0.5 -7 to 0 -2.5 to 0

Poor -20 to -9 -7.5 to -3.5 -15 to -8 -6.0 to -3.0

Very poor < -20 -8.0 < -15 < -6.0

UPPER BODY STRENGTH TEST: Push up Test at Home

You can easily test your upper body strength yourself at home using this simple test.
How many push-ups can you do?
Technique

Men should use the standard "military style" push-up position with only the hands
and the toes touching the floor in the starting position. Women have the additional
option of using the "bent knee" position. To do this, kneel on the floor, hands on
either side of the chest and keep your back straight. Lower the chest down towards
the floor, always to the same level each time, either till your elbows are at right
angles or your chest touches the ground.

Do as many push-ups as possible until exhaustion. Count the total number of

pushups performed. Use the chart below to find out how you rate. The ratings for
women as for using the modified technique, if using the standard push-up technique,
your rating will be higher.

How did you go?

Compare your results to the table below. Remember, these scores are based on
doing the tests as described, and may not be accurate if the test is modified at all.
Don't worry too much about how you rate - just try and improve your own score, and
keep doing them the same way each time.
LOWER BODY STRENGTH TEST: Squat Test at Home

How many squats can you do? Stand in front of a chair or bench with your feet at
shoulder's width apart, facing away from it. Place your hands on your hips. Squat
down and lightly touch the chair before standing back up. A good sized chair is one
that makes your knees at right angles when you are sitting. Keep doing this until
you're fatigued.

How did you go?

Compare your results to the table below. Remember, these scores are based on
doing the tests as described, and will lose accuracy if the test is modified, including
using a higher or lower chair. In reality, you shouldn't worry too much about how you
rate - just try and improve your own score. These figures can just be a guide.
CARDIO VASCULAR ENDURANCE TEST: Step Test at Home

This simple test is designed to assess your cardiovascular endurance.

Equipment: A 12 inch high bench (or a similar sized stair or sturdy box), a watch for
timing minutes.

Procedure

Step on and off the box for three minutes. Step up with one foot and then the other.
Step down with one foot followed by the other foot. Try to maintain a steady four beat
cycle. It's easy to maintain if you say "up, up, down, down". Go at a steady and
consistent pace. This is a basic step test procedure.

Measurement

At the end of three minutes, remain while standing while you immediately check your
heart rate.

How did you go?

The lower your heart rate is after the test, the fitter you are. Compare your heart rate
results to the table below. Remember, these scores are based on doing the tests as
described, and may not be accurate if the test is modified at all. Don't worry too
much about how you rate - just try and improve your own score.
REFERENCE:

http://www.depedmalaybalay.net/wp -content/uploads/2012/10/Physical-FitnessTests-
Presentation-1.pdf

https://www.spotebi.com/fitness-tips/at-home-fitness-test/
https://inbodyusa.com/general/what-is-body-composition/
https://www.thecalculatorsite.com/articles/health/bmi -formula-for-bmicalculations.php

https://www.topendsports.com/testing/tests/WHR.htm

http://www.whathealth.com/bmi/formula.html

https://www.topendsports.com/testing/warm-up.htm

https://www.topendsports.com/testing/tests/home -sit-and-reach.htm

https://www.topendsports.com/testing/tests/home -squat.htm

https://www.topendsports.com/testing/tests/home -step.htm

Canadian Public Health Association Project

Module 4

PHYSICAL ACTIVITY PARTICIPATION

The COVID19 pandemic forced most of us to stay home and doing less physical
activity. We tend to just sit around and make ourselves busy using our cellphones,
computers, or watching television throughout the day. Which leads to physical
inactivity. According to the World Health Organization (WHO), insufficient physical
activity is one of the leading risk factors for death worldwide. At this time of the
pandemic, it is most important for all individuals across all ages to be as active as
possible.

This module will help you start and engage in physical exercises while at home.
Alphabet exercises are sets of exercises using your body weight and can be done in
a limited area.

Learning objectives

At the end of the module, students are able to:

1. Recall and demonstrate with confidence the fundamental body movement

2. Examine the procedures of the different phases of exercise to create a
systematic process during physical exercise participation.
3. Demonstrate the alphabet exercise correctly.
4. Choose exercises appropriate for themselves.

Content

Lesson 1
Physical activity is defined by WHO as any bodily movement produced by skeletal
muscles that requires energy expenditure- including activities undertaken while
working, playing, carrying out household chores, travelling, and engaging in
recreational activities.

How much physical activity is recommended WHO?

5-17 years old – at least 60 minutes of moderate to vigorous-intensity daily.
Include activitities that strengthen muscle and bone at least 3 times a week.
18-64 years old – at least 150 minutes of moderate-intensity physical activity,
or do atleast 75 minutes of vigorous-intensity physical activity throughout the
week, or an equivalent combination of moderate and vigorous-intensity
activity. Muscle strengthening activity should be done involving major muscle
groups on 2 or more days a week.
65 years old and above – at least 150 minutes of moderate-intensity physical
activity, or do atleast 75 minutes of vigorous-intensity physical activity
throughout the week, or an equivalent combination of moderate and
vigorousintensity activity. Muscle strengthening activity should be done
involving major muscle groups on 2 or more days a week.
Table 1: Distribution of Physical Activity types among the different age groups.
Children Adolescents Adults Older Seniors
To young Adults
adults
Active
Daily
Tasks
Programmed
Physical
Activity
High Impact
Play
Muscle
Strength and
Flexibility
Activities in the
Work place
Balance and
coordination

Fundamental Body movement

Fundamental body movements are the primary movement needed for more complex
physical activities.

1. Locomotor – These are movements where the body travels through space
from one place to another. These are walking, running, jumping, hopping,
leaping, galloping, sliding, and skipping.
2. Non-Locomotor – These are movements that occur without traveling through
space. These are bending, swinging, shaking, stretching, wiggling, and the
like.
3. Manipulative – These movements utilizes objects to initiate movement, such
as throwing and catching.

Lesson 2

PHASES OF EXERCISE

Warm-up – These are activities that will prepare an individual

before the exercise proper. There are two components of warm-
up, the general aerobic and muscular endurance warm-up, and
the stretch warm-up. The first phase of a warm-up is a low to moderate aerobic
activity like walking, jogging, and the
like. This activity is intended to prepare the body for more vigorous activity. The
second phase of warm-up involves stretching, mostly dynamic stretching, targeting
the major muscles involved in the workout.
 According to Alanazi (2016) warming up increase muscle rubber
due to blood saturation in high temperature, cold muscles is
logging less blood and is exposed more than warm up muscles.

Stretching is an important part of physical exercise. It improves flexibility and range

of motion, improves body alignment and posture, decreases muscle tension, reduces
delayed onset muscle soreness (DOMS), minimizes the risk of injury, and help you
relax. According to Templeton and Templeton (2007), stretching is the activity of
contracting and releasing muscle to lengthen, strengthen, and lubricate them.

Types of Stretching

Static Stretching – According to Corbin et. al. (2011) static stretching is the safest
and most commonly used method of stretching. It is done slowly and held for some
time. It can be performed with active assistance or passive assistance. Active
assistance is used when the opposing muscle group is contracted to produce a
reflex relaxation in the muscled being stretch. While passive assistance is used
when an outside force, such as a partner, aids in the stretching.

Dynamic stretching – According to Nelson and Kokkonen (2014) dynamic

stretching uses swinging, jumping, or exaggerated movements so that the
momentum of the movement carries the limbs to or past the regular limits of the
range of motion. It can prepare the muscles and joints in a more specific manner
since the body is going through motions.

Workout – This is the major element of an activity plan and follows

after the warm-up and before the cool down. This part includes the
frequency,
intensity, duration, and type of exercise.

The FITT Formula

This acronym stands for Frequency, Intensity, Time, and Type. It serves as a guide
for applying the principles of training to improve physical fitness. Physical activity is
effective, if we engage in an activity with enough frequency, intensity, and type for a
long period.

Frequency (how often)- The number of days in a week you engage in exercise
determines the frequency. To ensure that we attain the benefits of exercise, one
must regularly engage in physical exercises. Most fitness components entail at least
three times a week to six times a week of activity per week.

Intensity (how hard) – It refers to the difficulty of the exercise. It is doing exercise
more than normal.

Time (how long) – This pertains to the duration you engage in physical activity. The
length of time depends on the kind of activity you chose.
Type – It refers to the kind of activity or exercise you want to engage in to gain
specific benefits of physical fitness.

Cooldown – A light to a moderate activity performed after the workout

to assist the body recover. This part is similar to warm-up exercises.

Lesson 3
Alphabet Exercise – These are exercises using your body weight. It promotes
muscle fitness that permits efficient and effective movement and it improves posture
when done correctly.

Start with a supine lying position. Bent your knees and both feet on the floor. Place
your hands on your ear. Lift your upper body off the ground and lower it back slowly
keeping the head in a proper position. Repeat at least 20 times.
B

Place your palms flat on the ground slightly wider than shoulder-width apart. Keep your body
in a straight line from head to heels. Repeat at least 20 reps.

Stand with feet together and hands clasped in front of the chest. Step your right foot forward
keeping hips to the front. Lower legs bent at 90 degrees angle keeping your chest tall. Repeat
on the other leg. Repeat at least 20 rep (10/side).
D

Stand with your feet wider than shoulder-width apart arms extended forward. Push your hips
back in a sitting position, keeping your chest up. Hold the position with your knees over but
not beyond your toes. Push back up to the starting position. Repeat at least 10 reps.

Start with a planking position. Bring your knees alternately to your chest without a
pause. Repeat 30 (15 on each leg) times.
F

Stand with your legs together, arms on the side. Slightly bend your knee and jump spreading
your legs, stretching your arms out over your head. Jump back to starting position. Repeat at
least 30 reps.

From a standing position, squat and place your palms on the ground. Kick both your feet back
and land on a push-up position. Bring both your feet forward under your hips and stand up.
Repeat 20 times.
H

Lie on the ground, arms extended on the side, and legs stretch out next to each
other. Raise both legs off the floor. Slowly lower your leg back down without touching
the floor. Repeat at least 20 reps.

Start with the push-up position. Squeeze glutes to stabilize your body. The Head
should be in line with your back. Hold the position as long as possible without
compromising your form or breath.
J

Stand with your feet together, hands on the side. Jump your feet out and bend your knees to a
squat position at the same time. Drive your heels to stand and jump your feet back together.
Keeping your chest up. Repeat

Begin on all fours with the head, neck, and spine in a neutral position, the hands under the
shoulders and the knees under the hips. Raise one leg without extending your knee. Return to
starting position. Complete all repetitions on one leg before switching legs. Repeat 30 times
(15 rep on each leg)
L

Start on a prone lying position with arms extended forward. Lift your torso and legs
off the ground at the same time. Hold the position for 3 seconds then lower the body
to the starting position. Repeat 15 times

Start with a plank position. Bend your right knee touching your right elbow at the same time.
Return to starting position. Complete all repetitions on one leg before switching legs.
N

Start a supine lying with arms extended on the side. Bent your knees up and raise your butt
off the floor and slowly return it. Repeat 20 times.

O
Stand with feet shoulder-width apart. Extend both arms on the side, shoulder level. Perform a
circular motion clockwise, starting from a small, medium to a full circle with 10 secs each.
After that, perform it counterclockwise doing the same.

Stand with feet together and hands on the hips. Step your right foot backward keeping hips to
the front. Lower legs bent at 90 degrees angle keeping your chest tall. Repeat on the other leg.
Q

Start with a supine lying position. Bent your knees bent at 90 degrees and arms extended on
the side. Raise your hips as high as you can and extend your legs at the same time. Keep the
lower back in a neutral position. Hold the position for a second, then bring the hip and foot
back to the floor. Repeat with the other leg.

Start on both feet with a distance of one foot. Bend over without bending your knees, hands
extended and palms flat on the floor. Walk hand forward until you it reached beneath your
head. Walk them back to the starting position.
S

Start in a standing position. Squat and jump up explosively. Land on both feet lowering your
body back to squat position. Repeat

From a standing position, squat and place your palms on the ground. Kick both your feet back
and land on a push-up position. Bring both your feet forward under your hips as you stand up
jump explosively extending your arms upward.
U

Start with a planking position. Slightly bend your knees and hop both feet out on the side as if
doing a jumping jack. Land on your toes and then hop your legs back to the starting position.

Sit and slide off your butt away from the chair. While both your hands (shoulder-width
apart) is position and holding the chair securely. Bend you elbows at 90 degrees to
lower your body towards the floor. Press down the chair to extend your elbows,
returning to the starting position. This complete one repetition.
W

Stand with your feet flat on the floor, arms on the side. Jump and land with one leg forward
with the knee bent at 90 degrees and the other leg backward standing on your toes. Without
pausing, jump up reversing the position of your legs. Repeat for a complete set

Start on a side-lying position with hips bend at 135 degrees and knees bent at 90 degrees.
Neck rests on the arm on the ground, the other arm holding your hip. Keep your feet together.
Variation1.Raise your knee as far as you can without lifting the other knee off the floor. Hold
the position for a sec and slowly bring it back to the starting position. Variation 2. Tap your
knees together, using the knee not touching the floor, while lifting your foot. Tap your both
feet lifting your knee. Variation 3 Lift your leg and perform a small circular motion.
Variation 4 With the same leg, lift your leg perform a big circular motion. Variation 5. Shake
your leg. Perform the clamshell for 15 secs each variation. Repeat variation 1 to 5 on the
other leg.
Y

With a supine lying position, lift and bend your knees at 90 degrees angle with arms extended
towards the ceiling. Start lowering your left arm backward while extending your right leg
both stopping before touching the ground. Return to starting position. Do it on the opposite
side to complete a set. Repeat.

Start on your back with legs straight and arms reaching overhead. Lift your head and arms of
the ground to roll up to a long sitting position. Rollback down slowly returning to the starting
position. Repeat 10 times.
Assessment

Activity 1
Direction: Prepare a routine using the locomotor and non-locomotor movement. Videotape
your performance.

Rubrics

Perform 1-4 movement 5 points

Perform 5-9 movement 10 points
Perform 9-12 movement 15 points
Perform 13-16 movements 20 points
Perform 17-20 movements 25 points

Activity 2
Direction: Group the exercises according to the target muscles involve and identify the major
muscles being used. Write your answers below.

Exercises Muscles involve Exercises Muscles involve

 Activity 3
Direction: Perform Alphabet exercises. Videotape your performance. Rubrics
Perform A to M Perform N to Z
1-3 exercises 10 pts 1-3 exercises 10 pts
4-6 exercises 15 pts 4-6 exercises 15 pts
7-9 exercises 20 pts 7-9 exercises 20 pts
10-11 exercises 25 pts 10-11 exercises 25 pts
12-13 exercises 30 pts 12-13exercises 30 pts

Activity 4
Direction: Spell out your name and perform the exercises corresponding to the letters of your
name. Challenge yourselves by performing more than the required number. Videotape your
performance. 30 pts

Reference s

Corbin, C., Welk, G, Corbin, W., Welk, K. (2011) Concepts Of Fitness And Wellness
(9th Ed.) New York: McGraw Hill Publishing House.

Contreras, B., (2014) Strength Training Anatomy, USA: Human Kinetics.

Hoeger, W.K., Hoeger S., Fawson, A., Hoeger C., (2018) Principles And Labs Of
Fitness And Wellness (4th Ed.) Cengage Learning.

Nelson, A., Kokkonen, J. (2014) Stretching Anatomy (2nd Ed.) USA: Human Kinetics.

Templeton, B. and Templeton, J., (2007) The Complete Idiots Guide To Stretching
Illustrated, Penguin Group.

Health at Home (2020) World Health Organization.

Retrieved from https://www.who.int/news-room/campaigns/connecting-the-
world-to-combatcoronavirus/healthyathome/healthyathome---physical-activity

Importance of Physical Activity and Exercise during the COVID-19 Pandemic (2020)
Michigan Medicine: Department of Psychiatry. Retrieved from
https://medicine.umich.edu/dept/psychiatry/michigan -psychiatry-resources-covid19/
your-lifestyle/importance-physical-activity-exercise-during-covid-19-pandemic
Alanazi, H., (2016) Role of Warming Up In Promoting Athletes Health And Skills,
International Journal of Scientific and Research Publications, Volume 6, issue 1.
Retrieved from
https://www.researchgate.net/profile/Homoud_Alanazi/publication/293769201_Role_
of_Warming-
up_in_Promoting_Athletes_Health_and_Skills/links/56bb126e08ae6a0040aea486/R
ole-of-Warming-up-in-Promoting-Athletes-Health-and-Skills.pdf

Physical Activity (2018) World Health Organization. Retrieved from

https://www.who.int/news-room/fact-sheets/detail/physical-activity

Philippine National Guidelines on Physical Activity Galaw Galaw Baka Pumanaw

(2010) Health Beat Official Publication of The Department of Health Issue N0. 58.
Retrieved from
https://www.doh.gov.ph/sites/default/files/publications/HBEAT58a.pdf

Module 5

What is TABATA Exercise?

Tabata is a high-intensity interval training that consists of eight sets of fast-

paced exercises each performed for 20 seconds interspersed with a brief rest of 10
seconds

The Tabata Protocol Format

• 20 seconds of a very high intensity exercise (Ex. sprints, burpees, squat jumps, etc.)
• 10 seconds of rest
• Repeat 8 times for a total of 2 to 4 minutes

2 MINUTE TABATA 1
JUMP JACK (20 MOUNTAIN POP SQUAT (20 ABS TWIST (20 DONKEY KICK DONKEY KICK
SECONDS) CLIMBER SECONDS) SECONDS) RIGHT LEG LEFT LEG
(20 SECONDS) (20 SECONDS) (20 SECONDS)

2 MINUTE TABATA 2

JOG IN PLACE LATERAL LEG RAISE LATERAL LEG RAISE CURTSY LOUNGE (20 SQUATS
(40 SECONDS) RIGHT LEG LEFT LEG SECONDS) (20 SECONDS)
(20 SECONDS) (20 SECONDS)
LEARNING ACTIVITIES/ASSESSMENTS
Activity

Execute the different Strength and Basic Cardio Tabata Exercises with
correct movement.
Analysis

Recognize the muscles involved in the activity.

Application

Perform the exercises as well as the various suggested Tabata training

exercises.

Upload your picture/video performing the suggested Tabata exercises

here:

RUBRICS
 RUBRICS

Module 7

Title: Introductory to Low Impact Aerobics Exercises

Topics/Contents:
a. What are the benefits of Aerobics Exercise?
b. Other Health Benefits of Exercise?
c. Types of Aerobic Exercises
d. Exercise Program
I. DISCUSSION/ CONTENTS:
What are the benefits of Aerobics Exercise?

1. Your heart gets stronger and pumps more blood with each beat.
2. Downstream from the heart are your muscles, which get more efficient at
consuming oxygen when you do regular aerobic exercise (remember,
"Consuming" oxygen means that the muscles are taking the oxygen out of the
blood).
3. Aerobic exercise is awesome stuff! It strengthens your heart, adds strength to your
muscles and makes them more efficient fuel-burners, increases your endurance
and your energy, improves your mood, makes you fit and healthy, and much,
much more.

Other Health Benefits of Exercise?

• Help you control your weight.

• Help your body manage blood sugar and insulin levels.
• Improve your mental health and mood.
• Help keep your thinking, learning, and judgment skills sharp as you
age.

II. LEARNING ACTIVITIES/ASSESSMENTS

 BASIC AEROBICS ARM/S MOVEMENTS

SAMPLE BASIC AEROBICS ARM/S MOVEMENTS

III. LEARNING ACTIVITIES/ASSESSMENTS

Activity

• Perform the Basic Arms and Legs Aerobics

movement correctly with accompaniment of music.
• Create at least 5 Combinations of Arms and Leg
Movements with a two (2) minutes minimum
duration time.
 Analysis
• Recognize the muscles involved in the activity.
Application
• Demonstrate the basic leg and arm movement for
basic aerobics
• Create and submit own individual or group basic
aerobics routine based on the different knowledge
acquired to this Session.

LESSON 3

Title: Stay Healthy During Quarantine

A lot of people are spending more time than usual on their home desks or just
sitting around during quarantine. Being aware of how much time you’re spending
being sedentary can help you maintain a balance.

Topics/Contents:
 a. Benefits of Physical Activity Exercises during Pandemic.
b. Steps to start being physically active at home c. Parts of Exercise
Program d. Suggested Exercises

I. DISCUSSION/ CONTENTS:
Regular exercise is essential for everyone under normal
circumstances. However, here are a few reasons why exercise is especially
crucial during the COVID-19 pandemic:

• Exercise boosts the immune system: Research shows that regular,

moderate-intensity exercise has immune-boosting benefits that may help
your body fight off infections, including COVID-19.

• Exercise may prevent weight gain: Exercise can help you burn extra
calories caused by dietary changes and offset the effects of sedentary
activities.

• Exercise reduces stress and anxiety: Exercise is a proven moodbooster

and can help adults reduce stress levels and build emotional resilience.

• Exercise improves sleep: There is evidence that suggests regular

exercise helps you fall asleep faster and improves sleep quality and
getting a good night’s sleep has also been found to boost your immune
system.

Steps to start being physically active at home:

Strength and core strength: This is the amount of force a muscle can
produce against some form of resistance. This resistance can come
from external objects or your body weight. Your core is a set of
muscles that play a key role in many movement patterns. Improving
core strength may improve motion.

Aerobic capacity and endurance: This is the ability of your heart and
lungs to get oxygen to your muscles for their use.

Flexibility, Mobility, and Stability: Flexibility is the capacity of moving

through your full active and passive range of motion. Mobility is moving
your joints and muscles properly in an active manner through their
range of motion (ROM). Stability is maintaining control of the position
and movement of your joints. People usually lack mobility and stability
in their joints and lose overall movement.

Balance and coordination: Balance is the ability to stay in control of

your body’s movement and coordination is being able to move two or
more body parts with control.
 E-References/Sources:

https://origympersonaltrainercourses.co.uk/blog/components -of-fitness
https://www.helpguide.org/articles/healthy-living/exercise-
duringcoronavirus.htm#:~:text=Take%20a%20walk%2C%20jog%2C%20or,your%20mental
%20healt h%20as%20well.
https://nutrition.org/how-to-stay-fit-and-healthy-during-coronavirus-covid-19-pandemic/
https://health.usnews.com/health-care/for-better/articles/2017-08-21/8-questionsanswered-
about-exercise-that-you-may-not-know
https://medicine.umich.edu/dept/psychiatry/michigan -psychiatry-resources-covid-19/
yourlifestyle/importance-physical-activity-exercise-during-covid-19-pandemic
https://www.adventhealth.com/blog/why-and-how-exercise-during-a-pandemic
https://www.debbiejorde.com/911/best-introductory-low-impact-aerobics-exercises-video/
https://www.verywellfit.com/tabata-training-definition-1230982
https://www.youtube.com/results?search_query=+2+minute+Tabata+work+out

Prepared by:

Prof. Dionisio Oribiana Prof. Joshua Raphael Ordonez Prof. Flordeliza C. Carreon
Prof. Jershenette Manzano Prof. Marijoy Samson