METRO MANILA COLLEGE

BASIC EDUCATION DEPARTEMENT

SENIOR HIGH SCHOOL (GRADE 11)
1ST SEMESTER
SY 2022 – 2023

PHYSICAL EDUCATION AND HEALTH 1

LESSON 1

FITNESS AND HEALTH

PREPARED BY:
P.E TEACHERS
A. LEARNING COMPETENCIES

The learners will be able to:

 Self- assesses health-related fitness (HRF) status, barriers to physical

activity assessment participation and one’s diet.

B. INTRODUCTION

Everyone wants to have a physically fit and healthy body. When you are
fit and healthy, you can be productive and efficient in any physical task. You can
achieve them by doing an exercise. You can have a feeling of well-being and
happiness.

C. DISCUSSION

DEFINITION OF FITNESS, HEALTH, AND EXERCISE

Fitness refers to the quality of being able and suitable to do a certain work or
task. Fitness covers physical well-being, balanced mental state, emotional
stability, and spiritual soundness.

Health is the general condition of the body (physical, mental, emotional, and
spiritual) and freedom from physical diseases or pain.

Exercise is planned, repetitive, and structured program usually designed to

improve physical fitness with the purpose of increasing the physical fitness level.

FACTORS IN ACHIEVING FITNESS AND HEALTH

 Proper diet includes Go food for energy; Grow food for bones, muscles,
and teeth; and Glow food for skin, hair, and eyes. Eat a sort of fruits and
vegetables, whole grains, and a low-fat foods, sodium and sugar content.
Eat foods that are boiled, broiled, and baked. Limit your food intake and
do not overeat.

 Balanced lifestyle helps increases your chance to live longer and reduce
the risks of diseases. It makes you feel and look good.
 Aside from exercise and diet, a balanced lifestyle includes the following:
o Enough sleep and rest
o Good hygiene and healthy habits
o Organized and realistic priorities
o Variety of interest and hobbies that improve your talents, skills, and
intellect.

 Regular exercise helps improve blood circulation, so that the bloodstream

will be able to continuously supply oxygen and nutrients to the vital organs
of our body. It also helps to increase energy, control weight, reduce stress,
and brighten your mood. Do an exercise that suits to your body. Start with
easy activities and progress to vigorous ones.

TYPES OF EXERCISE
1. Aerobic Exercises involve large group of muscles (e.g., thighs) that
perform rhythmic and continuous movement for a prolonged period of
time in order to improve aerobic capacity. Examples include swimming,
biking, running, and dancing.

2. Resistance Exercises require the muscle to contract against an external

load (e.g., barbell) in order to improve muscular strength, muscular
endurance, and bone strength. Examples include weight-lifting, more on
repetition exercises, and resistance machines.

3. Stretching exercises increase the elasticity of muscles and tendons

surrounding the joint in order to improve flexibility. Examples include
static stretching, ballistic stretching, and dynamic stretching.

o Static stretching – a non-locomotive stretching

o Ballistic stretching – a stretching that requires repeated
bouncing
o Dynamic stretching – a locomotive stretching

REFERENCES
L. F. Callo & P.F. Dajime (2016). Physical Education and Health volume I. Rex Book
Store.: Manila, Philippines
M. E .Collao, J. Porto, & A. Vargas (2016). Fitness for Life (Health-Optimizing Physical
Education Senior High School). C&E Publishing.: Quezon City