PATHFIT
Community Engagement
LESSON 1:
In September 2021, the legal mandates of physical
education in the tertiary level in the Philippines are
governed by various laws, regulations, and policies set by
the Philippine government's Commission on Higher
Education (CHED).
CHED Memorandum Order (CMO) No. 14, Series of 2009
- This memorandum order outlines the policies and
standards for Bachelor of Physical Education (BPEd)
programs in the Philippines.
General Education Curriculum
- Tertiary institutions in the Philippines are generally
required to include physical education courses as part of
their general education curriculum. This ensures that
students receive a well-rounded education that includes
physical fitness and well-being.
Gender Sensitivity and Inclusivity
- CHED emphasizes the importance of gender
sensitivity and inclusivity in physical education programs,
ensuring that they cater to the diverse needs and
backgrounds of students.
- is the awareness, understanding, and consideration of
the different roles, expectations, and experiences of
individuals based on their gender identity.
Safety and Facilities
- Tertiary institutions offering physical education
programs are expected to provide safe and adequate
facilities for physical activities. They must adhere to safety
standards to prevent accidents and injuries during physical
education classes.
Qualifications of Instructors
- Instructors teaching physical education courses in
tertiary institutions are typically required to hold
appropriate qualifications and certifications, ensuring that
they are competent to teach various physical activities and
sports.
Adherence to National Policies
- Tertiary institutions are expected to align their
physical education programs with national policies and
initiatives related to sports development, health, and
wellness.
- Some programs may encourage or require students to
engage with the community, promoting physical education
and sports among the local population.
Assessment and Evaluation
- CHED may have guidelines for assessing and
evaluating physical education programs to ensure their
quality and effectiveness.
Components of Physical Fitness
Health-Related Fitness
- Good health have a strong relationship with health-
related components of physical fitness because it
determines the ability of an individual to perform daily
activities with vigor and demonstrate the capacities
associated with low risk of premature development of the
hypokinetic diseases. It is also known as physiological
fitness.
1. Body composition
- can be expressed as the relative percentage of body
mass that is fat and fat-free tissue.
-BMI- Key index for relating a person’s body weight to
height.
BMI= M/(H*H), where M= body mass in kilograms and
H= height in meters
2. Muscular Strength
- It is the muscle's ability to exert force at high
intensities over short periods of time.
3. Muscular Endurance
- It is the ability of muscle group to execute repeated
contractions over a period of time sufficient to cause
muscle fatigue, or to maintain a specific percentage of the
maximal voluntary contraction for a prolonged period of
time.
4. Cardiorespiratory Endurance
- is related to the ability to perform large muscle,
dynamic, moderate to high intensity exercise for prolonged
periods. The performance depends upon the functional state
of the respiratory, cardiovascular, and skeletal muscle
systems.
5. Flexibility
 - is the ability to move a joint through its complete range
of motion.
Skill-related Fitness
- It is also known as performance-related fitness
components. It is associated with athletic competition but
should be considered in the overall fitness of all
individuals.
1. Balance
- is the ability of an individual to maintain their line of
gravity within their base of support.
1)One leg stance test- Individual is asked to stand on 1 leg
for 10s with eyes open or closed.
2)Sharpened Romberg’s test- Individual stands with both
feet in tandem (feet touching heel to toe) with eyes closed
to mask the problem with balance.
3)Time up and Go test- This balance test measures the time
needed to rise to standing from a chair, walk 3m, turn, walk
back to chair and sit down.
2. Coordination
- It is the ability to use the senses, such as sight and
hearing, together with body parts in performing motor tasks
smoothly and accurately. Alternate hand wall toss test is
one the test via which co-ordination can be assessed.
3. Power
- It is the rate at which one is able to exert maximal
force. Vertical jump test and hop test are some examples of
power testing for lower extremity.
4.Agility
- is defined as “a rapid whole-body movement with
change of velocity or direction in response to a stimulus.
5. Reaction time
- is related to the time elapsed between stimulation and
the beginning of the reaction to it. Reaction time is affected
by several variables including attentive, cognitive and
motor functions.
6. Speed
- It relates to the ability to perform a movement within
a short period of time. Speed combined with strength will
provide power and force. Sprint test is one of the examples
of the test that can be used to examine person's speed.
LESSON: 2
Wellness
- is a broader concept that encompasses not only
physical health but also emotional, mental, social, and
spiritual well-being. It represents a holistic approach to
health that considers various aspects of a person's life.
Key dimensions of wellness include:
Physical Wellness
- Similar to physical fitness, this relates to maintaining
good physical health through exercise, proper nutrition, and
regular health check-ups.
Emotional Wellness
- Managing and expressing emotions in a healthy way,
coping with stress, and having a positive self-image.
Mental Wellness
- A state of mental well-being involving cognitive
function, emotional stability, and the ability to cope with
life's challenges.
Social Wellness
- Building and maintaining healthy relationships, a sense
of belonging, and effective communication.
Spiritual Wellness
- Finding purpose and meaning in life, often tied to
personal beliefs, values, and a sense of connection to
something greater than oneself.
Wellness
- is not just the absence of illness but the active pursuit
of a balanced and fulfilling life. It involves making choices
that promote health and enhance the overall quality of life.

Key components of the Philippine National
Guidelines in Physical Activity:
Aim for Regular Physical Activity
- The guidelines recommend that adults engage in at
least 150 minutes of moderate-intensity aerobic physical
activity or 75 minutes of vigorous-intensity aerobic
physical activity per week. This can be achieved through
activities like brisk walking, cycling, swimming, dancing,
or sports.
Strength Training
- In addition to aerobic activity, the guidelines
emphasize the importance of muscle-strengthening
activities involving major muscle groups on two or more
days per week. These activities help improve muscle and
bone health.
Minimize Sedentary Behavior
- Reducing prolonged sitting or sedentary time is
encouraged. People are advised to break up long periods of
sitting with short bouts of physical activity, such as
standing, stretching, or walking.
Flexibility and Balance
- Flexibility exercises, which involve stretching major
muscle groups, and balance exercises are recommended for
older adults to improve and maintain physical function.
Children and Adolescents
- Guidelines for children and adolescents encourage at
least 60 minutes of daily moderate-to-vigorous physical
activity. This should include a combination of aerobic,
muscle-strengthening, and bone-strengthening activities.
Incorporate Play and Physical Activity
- For children, play and active games are important for
their physical development and well-being.
Safety and Individualization
- The guidelines stress the importance of safety during
physical activities, especially for those with pre-existing
health conditions. It's advisable to consult with healthcare
professionals when starting a new exercise routine,
particularly if there are underlying health concerns.
Promotion of Physical Activity
- The government, educational institutions, and
communities are encouraged to promote physical activity
and create environments that support active lifestyles. This
may include initiatives such as building parks, promoting
walking or cycling, and incorporating physical activity into
schools and workplaces.
Public Awareness
- Efforts are made to raise public awareness about the
importance of physical activity for overall health and well-
being through campaigns and educational programs.
Benefits of Physical activity
1. Improved Cardiovascular Health
2. Weight Management
3. Enhanced Muscle and Bone Health
4. Increased Flexibility and Balance
5. Better Mental Health
6. Improved Sleep
7. Boosted Immune System
8. Enhanced Cognitive Function
9. Increased Energy Levels
10. Better Quality of Life
11. Social Interaction
12. Reduced Risk of Chronic Diseases
13. Stress Reduction
14. Longevity
15. Better Posture
16. Weight Loss and Maintenance
17. Improved Cardiovascular Risk Factors
LESSON: 3
Diet and nutrition
- are the cornerstones of a healthy lifestyle. They play a
pivotal role in shaping our overall well-being, affecting
everything from our energy levels and weight management
to our long-term health and disease prevention.
DIET
- is a term commonly used to refer to the sum of food
and beverages consumed by an individual or a group of
people regularly.
Diet serves several essential purposes
Nutrition
- The primary purpose of a diet is to provide the body
with the essential nutrients it needs to function properly.
Energy Source
- Food and beverages in a diet are the primary sources of
energy (calories) for the body.
Health and Well-being
- A balanced and nutritious diet plays a crucial role in
maintaining good health and overall well-being.
Weight Management
- Diet also influences body weight. The type and
quantity of food consumed can affect whether a person
gains, loses, or maintains their weight.
Cultural and Social Factors
- Diets are often shaped by cultural traditions, customs,
and personal preferences.
Special Dietary Needs
- Some individuals have specific dietary needs or
restrictions due to factors like allergies, intolerances, or
medical conditions.
Dietary needs can vary widely based on factors like age,
gender, activity level, and individual health goals.
Nutrition
- refers to the process by which organisms obtain and
utilize the nutrients (substances necessary for growth,
energy production, and overall health) from the food and
beverages they consume
Nutrition involves the following key aspects:
1. Nutrients
- These are the chemical compounds found in food that
provide nourishment to the body. Nutrients are categorized
into two main groups:
2. Macronutrients
- These are nutrients that the body requires in relatively
large quantities.
The three primary macronutrients are:
Proteins
- Essential for tissue repair and growth, enzyme
production, and immune function.
Carbohydrates
- The body's primary source of energy, providing fuel
for daily activities and physical exercise.
Fats (lipids)
- Important for energy storage, cell membrane structure,
and the absorption of fat-soluble vitamins.
3. Micronutrients
- These are nutrients that are needed in smaller
quantities but are still crucial for various bodily functions.
Digestion and Absorption
- The process by which the body breaks down food into
smaller molecules and absorbs these nutrients into the
bloodstream.
Metabolism
 - processes like glycolysis (carbohydrate metabolism),
protein synthesis, and fat storage and utilization.
Health and Well-being
- A balanced and nutritious diet can help prevent
conditions such as malnutrition, obesity, heart disease,
diabetes, and certain types of cancer.
Individual Variation
- Nutritional needs can vary from person to person
based on factors such as age, gender, activity level,
genetics, and overall health status
Dietary Choices
- Nutrition is influenced by dietary choices, which can
range from a diet rich in whole, unprocessed foods to diets
high in processed and unhealthy options.
Nutrition
- is a multidisciplinary field, and nutritionists, dietitians,
and scientists’ study various aspects of nutrition to better
understand how dietary choices impact health and to
provide guidance on making healthy food choices
The importance of diet cannot be overstated; it plays a
central role in our overall health and well-being.
A well-balanced and nutritious diet provides numerous
benefits and impacts various aspects of our lives:.
Energy Source
- Food is the body's primary source of energy.
Weight Management
- Diet plays a crucial role in weight management.
Disease Prevention
- A nutritious diet is a powerful tool for preventing
chronic diseases such as heart disease, diabetes,
hypertension, and certain types of cancer.
Mental Health
- Diet can influence mental health and cognitive function.
Digestive Health
- Dietary fiber, found in foods like whole grains, fruits,
and vegetables, supports digestive health by preventing
constipation, promoting regular bowel movements, and
supporting a healthy gut microbiome.
Bone Health
- Proper nutrition is vital for maintaining strong bones
and preventing conditions like osteoporosis.
Immune Function
- Certain nutrients, such as vitamins C and D, zinc, and
antioxidants, play a crucial role in supporting the immune
system
Longevity
- A healthy diet is associated with a longer and healthier
life
Quality of Life
- A balanced diet contributes to a higher quality of life by
providing the energy and vitality needed to enjoy daily
activities, hobbies, and social interactions.
Children's Development
- Proper nutrition is especially critical for children, as it
supports growth, cognitive development, and the
establishment of lifelong healthy eating habits.
Healthy Aging
- A nutritious diet can promote healthy aging by
reducing the risk of age-related diseases, maintaining
cognitive function, and supporting overall well-being in
older adults.
DEIT is not just about satisfying hunger; it is a
fundamental aspect of our lives that affects our health,
longevity, and overall quality of life.
Nutrition
- is of paramount importance to human health and well-
being.
- It refers to the process by which the body obtains and
utilizes essential nutrients from the food and beverages
consumed.
- The importance of nutrition is multifaceted and
encompasses several key aspects:
Essential Nutrient Supply
 - Nutrition provides the body with vital nutrients, Longevity Nutrition
including carbohydrates, proteins, fats, vitamins, and
- is a fundamental factor in determining life expectancy.
minerals, which are essential for the proper functioning of
A balanced and nutritious diet can increase overall life
bodily processes.
expectancy and reduce the risk of premature death.
Growth and Development
Quality of Life
- Adequate nutrition is crucial during periods of growth
- Adequate nutrition enhances the quality of life by
and development, especially in infancy, childhood, and
providing the energy and vitality needed for daily activities,
adolescence
maintaining physical and mental health, and supporting
Energy Production overall well-being.
- Carbohydrates, fats, and proteins from the diet serve as nutrition is a cornerstone of health and wellness.
sources of energy.
Weight Management
- Proper nutrition plays a key role in maintaining a
healthy body weight.
Disease Prevention
- Nutrition can significantly impact health outcomes.

Immune Function
- Several nutrients, including vitamins C and D, zinc, and
antioxidants, play essential roles in supporting the immune
system.
Digestive Health
- Dietary fiber, found in fruits, vegetables, and whole
grains, promotes digestive health by preventing
constipation, supporting a healthy gut microbiome, and
reducing the risk of digestive disorders.
Mental and Cognitive Health
- Nutrients influence brain function and mental well-being
Bone Health
- Proper nutrition, including adequate calcium and
vitamin D intake, is essential for maintaining strong bones
and preventing conditions like osteoporosis.
Pregnancy and Infant Health
- Nutrition is crucial during pregnancy to support fetal
development and ensure a healthy pregnancy.
Healthy Aging
- Good nutrition throughout life can contribute to healthy
aging by reducing the risk of age-related diseases,
preserving cognitive function, and promoting overall well-
being in older adults.
LESSON: 4
A Physical Fitness Battery Test, often used in physical
education, sports training, and medical evaluations,
assesses an individual's physical fitness levels across
various dimensions.
Components of the Test
1. Cardiovascular Endurance:
 Test: 1.5-Mile Run (or alternatives like a 1-mile
walk or 12-minute run)
 Purpose: Assess aerobic capacity and endurance.
 Procedure: The individual runs/walks the specified
distance as quickly as possible.
2.Muscular Strength and Endurance:
 Test: Push-Up Test (for upper body) and Sit-Up
Test (for core)
 Purpose: Measure upper body and core strength
and endurance.
 Procedure:
 Push-Up Test: The individual performs as many
push-ups as possible in a specified time (e.g., 1
minute).
 Sit-Up Test: The individual performs as many sit-
ups as possible in a specified time (e.g., 1 minute).
3.Flexibility:
 Test: Sit and Reach Test (or alternatives like the
shoulder flexibility test)
 Purpose: Assess the flexibility of the lower back
and hamstrings.
 Procedure: The individual sits with legs extended
and reaches forward toward the toes while keeping
the knees straight.
4.Body Composition:
 Test: Body Mass Index (BMI), Waist
Circumference, or Skinfold Measurements (e.g.,
using calipers)
 Purpose: Evaluate body fat percentage and overall
body composition.
 Procedure: Measure height, weight, waist
circumference, or perform skinfold measurements
as appropriate.
LESSON: 5
Essential nutrients
- are compounds that the human body requires for
normal growth, development, and maintenance of health.
six main categories of essential nutrients:
Carbohydrates
- are the body's primary source of energy. They are
found in foods like grains, fruits, vegetables, and legumes.
The two main types of carbohydrates:
1. simple sugars (like glucose and fructose)
2. complex carbohydrates (starches and fiber).
Proteins
- are crucial for the growth, repair, and maintenance of
tissues in the body.
Fats
- Dietary fats, also known as lipids, provide energy and
play a role in cell structure and the absorption of fat-soluble
vitamins (A, D, E, and K).
Vitamins
- are organic compounds that are essential for various
biochemical processes in the body. There are two types of
vitamins:
1. fat-soluble (A, D, E, and K)
2. water-soluble (B-complex vitamins and vitamin
C).
Minerals
- are inorganic elements that play essential roles in
various bodily functions.
Water
- is essential for life. It makes up a significant portion of
the body and is involved in virtually every physiological
process.
Vital nutrients and discover some examples of each:
1. Carbohydrates:
Examples: Whole grains (e.g., brown rice, whole wheat
bread), fruits (e.g., apples, bananas), vegetables (e.g.,
broccoli, sweet potatoes).
Role: Carbohydrates are the body's primary energy source,
providing fuel for daily activities and exercise.
2. Proteins:
Examples: Lean meats (e.g., chicken, turkey), fish (e.g.,
salmon, tuna), dairy products (e.g., yogurt, cheese),
legumes (e.g., beans, lentils).
Role: Proteins are essential for building and repairing
tissues, making enzymes and hormones, and supporting the
immune system.
3. Fats:
Examples: Avocado, nuts (e.g., almonds, walnuts), olive
oil, fatty fish (e.g., salmon, trout).
Role: Fats provide energy, support cell structure, and aid in
the absorption of fat-soluble vitamins.
4. Vitamins:
Examples: Fat-soluble vitamins: Vitamin A (found in
carrots and spinach), Vitamin D (from sunlight and
fortified foods), Vitamin E (in nuts and seeds), Vitamin K
(in leafy greens). Water-soluble vitamins: Vitamin C
(found in citrus fruits and strawberries), B-complex
vitamins (e.g., B1 from whole grains, B12 from animal
products).
Role: Vitamins are essential for various bodily functions, Whole grains, like brown rice, whole wheat bread, and
including immune support, vision, blood clotting, and oats, are healthier choices because they contain more fiber
energy metabolism. and nutrients.
5. Minerals: Examples:
Examples: Calcium (in dairy products and leafy greens),  Brown rice
Iron (found in red meat and fortified cereals), Potassium  Whole wheat bread
(abundant in bananas and potatoes), Sodium (in salt).  Quinoa
Role: Minerals are critical for bone health, oxygen  Oats
transport, nerve function, and maintaining fluid balance.  Barley

6. Water: II. The Second Layer: Vegetables

Examples: Freshwater, water-rich foods (e.g., watermelon, Explanation:

cucumber).
Vegetables are essential for providing vitamins, minerals,
Role: Water is the unsung hero, facilitating nearly every and fiber.
bodily process, from digestion to temperature regulation.
They are low in calories and rich in antioxidants that
Staying hydrated is essential for overall health.
promote overall health.
Ensuring
Aim to eat a variety of colorful vegetables to get a wide
- a balanced diet that incorporates these essential range of nutrients.
nutrients is key to promoting overall well-being and
Examples:
preventing nutrient deficiencies.
 Spinach
 Carrots
 Broccoli
 Bell peppers
 Tomatoes

Understanding the Food Pyramid

III. The Third Layer: Fruits
Objective:
Explanation:
To educate individuals about the food pyramid and its
importance in maintaining a balanced and healthy diet. Fruits are another excellent source of vitamins, minerals,
and fiber.
To provide examples of foods from each food group to
help make healthier dietary choices. They are naturally sweet and can satisfy your sweet tooth
while providing essential nutrients.
Introduction:
Like vegetables, it's essential to consume a variety of fruits
The food pyramid is a visual representation of how
for optimal health.
different food groups contribute to a healthy diet..
Examples:
I. The Base: Grains
 Apples
Explanation:
 Bananas
The base of the food pyramid consists of grains, which  Oranges
should form the foundation of your diet.  Berries (strawberries, blueberries, etc.)
Grains are rich in carbohydrates and provide energy for  Kiwi
daily activities. IV. The Fourth Layer: Protein
Explanation:  Pinggang Pinoy developed by the Food and
Nutrition Research Institute (FNRI) of Department
Proteins are crucial for growth, repair, and overall body
function. of Science and Technology (DOST) is a new, easy
to understand food guide that uses a familiar food
They can come from both animal and plant sources. plate model to convey the right food group
Choose lean protein sources to minimize saturated fats and proportions on a per meal basis to meet the body’s
cholesterol. energy and nutrient needs of an adult.
 Nutritional Guide Pyramid by the Food and
Examples: Nutrition Research Institute (FNRI) of Department
 Chicken breast of Science and Technology (DOST) to guide on
 Salmon how much 1) fats and oils, 2) sugar, 3) meat and
 Tofu (for vegetarians and vegans) poultry, 4) milk and milk products, 5) vegetables,
 Lentils 6) fruits, 7) rice and rice products and 8) water or
 Eggs beverages should a Filipino eat in one day.

V. The Top Layer: Dairy and Fats The Food Pyramid 2023 is structured to help you
prioritize essential nutrients and create balanced meals.
Explanation:
Key Categories:
The top layer contains dairy products and fats, but it should
be consumed in moderation. 1. Whole Grains

Dairy provides calcium for strong bones and teeth.
Healthy fats, like those from nuts and avocados, are
essential for overall health.
Examples:
1. Low-fat yogurt 5. Avocado
2. Milk
3. Cheese (in moderation)
4. Almonds
Conclusion: The food pyramid is a helpful tool for
understanding how different food groups contribute to a
balanced diet.
LESSON: 7
According to the Department of Health (DOH), six (6) out
of ten (10) leading causes of mortality in the Philippines are
due to non-communicable diseases (NCDs) specifically
cardiovascular diseases, pneumonia, cancers, all forms of
tuberculosis, diabetes mellitus and nephritis. Non-
communicable diseases are developed due to the poor
eating habits and inactive lifestyle of a person.
There are three (3) guides to attain proper and good
nutrition.
 10 Kumainments developed by the National
Nutrition Council (NNC) composed of ten (10)
recommendations to be easily remembered by the
Filipinos.
Whole grains form the foundation of the pyramid,
emphasizing their role in providing sustained energy and
essential fiber.
2. Fruits and Vegetables
Colorful fruits and vegetables offer a rich array of
vitamins, minerals, and antioxidants
3. Protein Sources
Lean proteins like poultry, fish, beans, and nuts are vital
for muscle growth, repair, and overall health.
4. Dairy or Dairy Alternatives
Calcium and vitamin D are essential for bone health.
Choose dairy or fortified dairy alternatives to support
strong bones and teeth. Options include milk, yogurt, and
fortified plant-based milk.
5. Fats and Oils
Healthy fats, such as those found in avocados, nuts, and
olive oil, are crucial for brain health and hormone
production. Use these fats in moderation to complement
your meals.
Key Benefits of Following the Food Pyramid
Manage Weight: The pyramid's emphasis on whole foods
and portion control helps you maintain a healthy weight
more effectively.
Reduce Disease Risk: A diet rich in fruits, vegetables, and BMI = (weight in kilograms) / (height in meters) ²
lean proteins is associated with a lower risk of chronic
Significance of BMI:
diseases like heart disease and diabetes.
BMI serves as an initial screening tool to identify potential
Boost Energy Levels: Nutrient-dense foods provide
weight-related health risks.
sustained energy, helping you stay productive throughout
the day. Body Mass Index is a simple and valuable tool for
assessing your body weight in relation to your height.
Enhance Overall Well-Being: A balanced diet positively
impacts mood, cognitive function, and overall quality of
life.

Nutrition Facts Labels

- are a valuable tool for making informed and healthy
food choices. These labels provide essential information
about the nutritional content of a food product, helping
you manage your dietary intake and make choices that
align with your health goals.

Serving Information: This reflects the amount that people

typically eat or drink. It’s not a recommendation of how
much you should eat or drink. All the nutrient amounts
shown on the label, including the number of calories, refer
to the size of the serving2.
Calories: This provides a measure of how much energy you
get from a serving of this food2.
Nutrients: This section lists out all the nutrients contained
in the food. It includes fat, protein, carbohydrates, and
fiber. It also contains vitamins, such as vitamin D, and
minerals, such as calcium and iron3.
% Daily Value (%DV): This is a guide to the nutrients in
one serving of food. For instance, if the label lists 15% for
calcium, it means that one serving provides 15% of the
calcium you need each day2.

2,000 calories - the recommended daily calorie intake

used as a general guide for nutrition advice.

LESSON: 8
BMI
- is a numerical value that reflects the relationship
between your weight and height.
It is a straightforward way to categorize individuals into
different weight classes.
BMI is used by healthcare professionals to screen for
potential health risks associated with weight.
FORMULA: