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EXERCISE-BASED FITNESS
ACTIVITIES
COURSE MODULE
AUTHORS
Ponciano Brian Joseph I. Cruzata
Dhovie Mae P. Fernando
THE AUTHORS. Mr. Cruzata and Ms. Fernando instructors of MAPEH and Humanities Unit
of Leyte Normal University.
THE COVER. LNU's iconic College Building speaks about a well-established and noble
educational institution approaching its 100 years of service to the people in the region.
(Photo by Mark Joshua Tan Photography)
languagesandliterature.lnu@gmail.com
Leyte Normal University has no responsibility for the persistence or accuracy of URLs for
external or third-party internet websites referred to in this publication and does not
guarantee that any content on such websites is, or will remain, accurate or appropriate.
Module 1: Fitness
and Wellness for All
Components of Physical
Fitness
and
its Benefits
Course Information
Course Code: PATHFIT 2
Course Title: Exercise-based Fitness
Activities
Course Credit: 2 Units
Pre-requisite: None
Year level: 1st Year
Semester Offered: 2nd Semester
Content Writers
Ponciano Brian Joseph I. Cruzata
Dhovie Mae P. Fernando
Layout Artists
Ponciano Brian Joseph I. Cruzata
Dhovie Mae P. Fernando
MODULE 1: Fitness and Wellness for All, Components
of Physical Fitness and its Benefits
OVERVIEW
Welcome to Module 1!
LEARNING OUTCOMES:
After going through this module, students are expected to:
a. define physical fitness, health, and wellness;
b. identify the health related and skill related components of fitness
and its benefits; and
c. perform health related and skill related exercises.
KEY TERMS
As you navigate the module, you will encounter the following terms
which will aid your comprehension in the different learning activities.
Physical Fitness
Good physical fitness, health, and wellness are states of being that a
person possesses. One of the principal ways that you achieve these states of
being is by performing regular physical activity. The people in the pictures in
this lesson is all engaged in physical activity- movement using the large
muscles of the body. Physical activity is a general term that includes sports,
dance, and activities done at home or work, such as walking, climbing stairs,
or mowing the lawn. You may do physical activity to complete a specific job, to
enjoy recreation, or to improve your physical fitness. Sometimes you do
physical activity with a specific purpose in mind; other times you just do it with
no real purpose other than enjoyment.
❖ Cardiovascular fitness. Is the ability to exercise your entire body for long
periods of time without stopping. Cardiovascular fitness requires a strong
heart, healthy lungs, and clear blood vessels to supply cells of your body
with the oxygen they need.
Muscular strength
can vary between
different muscle groups.
For example, you may
have strong glutes and
quads but weaker
biceps.
To ensure well-
rounded muscular
strength, it’s important to
prioritize muscular
strength training of all major muscle groups like legs, arms, core, shoulders,
back, and hips. To measure your muscular strength, you can test your one-
rep max, which is the maximum weight you can lift for one rep.
That said, your one-rep max isn’t the only way to tell if you’re getting
stronger. Progressive overload — defined as gradually increasing weight,
volume, training frequency, or intensity over time — is another great way to
measure your progress.
Being physically strong helps you move and lift heavier objects
with ease, which can make day-to-day tasks much easier.
Longer duration training. Using your muscles for long periods of time, like
cycling, running, swimming, or stair climbing, relies on muscular endurance
to keep you going. The more you train, the longer your muscles can go
before reaching fatigue.
❖ Flexibility. Is the ability to use your joints fully through a wide range of
motion. You are flexible when your muscles are long enough and your joints
are free enough to allow adequate movement. People with good flexibility
have fewer and injure muscles.
Though there is debate on its benefits in reducing pain and injury risk,
stretching can increase your flexibility and may enhance your performance
in activities that require you to be more flexible.
When stretching, the goal is to be gentle and limit the risk of injury.
Avoid stretching your muscles to the point of extreme discomfort or pain.
Aim to do stretching activities at least 2–3 days per week.
b. Skinfold Calipers – also known as the pinch test – involves pinching the
subcutaneous layer of fat at predetermined sites around the body, then
measuring the thickness of the pinched area with a caliper.
Agility drills commonly involve exercises that develop foot speed and
direction change, such as: Ladder drills: Use an agility ladder to practice
quick and specific foot placement. Cone drills: Set up cones in a "T" or star
shape, then sprint, slide, backpedal, or change direction depending on which
cone you're approaching.
❖ Coordination. Is the ability to use senses together with your body parts or to
use two or more body parts together. People with good eye-hand or eye-foot
coordination are good at hitting and kicking games such as baseball, softball,
tennis, and golf.
Think of hitting a golf ball off a tee, catching a fly ball, or blocking a shot
on net in hockey or soccer. To improve your coordination, try exercises such
as: playing catch, jumping rope, juggling, dribbling a ball, throwing
objects at specific targets.
❖ Power. Is the ability to use strength quickly. It involves both strength and
speed. People with good power might have the ability to put the shot, throw
that discus, high jump, play football,
and speed swim.
Power combines speed and
strength. In essence, it's how fast
you can generate a maximal force. In
sports, "power athletes" are those
who exert brute strength in short, all-
out efforts, such as Olympic
weightlifters, football players, and
gymnasts.
But athletes in other sports, like basketball, volleyball, and tennis, can
also benefit from developing greater power. Jumping to get a rebound
requires leg power, while forcefully spiking a volleyball requires a combination
of upper- and lower-body power.
❖ Reaction time. Is the amount of time it takes in to move once you realize the
need to act. People with good reaction time are able to make fast starts in
track or swimming or to dodge a fast attack in fencing or karate. Good
reaction time is necessary for your own safety while driving or walking.
On the other hand, a novice tennis player may see the ball coming off
the opponent's racquet, but won't be able to interpret what they're seeing as
quickly, causing their reaction time to slow. Reaction-time training tends to be
sport-specific, but these activities can help: Fielding a ball (softball,
baseball), Protecting the goal as other players try to score (soccer,
hockey, lacrosse), Tools such as lopsided reaction balls, and Playing
table tennis or hacky sack.
❖ Speed. Is the ability to perform a movement or covert a distance in a short
period of time. People with good leg speed can run fast, while people with
good arm speed can throw fast or hit a ball that is thrown fast.
These two fictional athletes train differently, but with a similar goal:
become faster for their sports. So, speed training will differ based on the sport
you're training for. Regardless of sport, high-intensity interval training (HIIT) is
one of the best ways to improve speed.
This training involves working at an all-out or near all-out effort for set
periods of time, followed by set periods of rest.3 It repeatedly challenges your
aerobic and anaerobic systems, teaching your muscles, heart, and lungs to
grow accustomed to working at higher levels of intensity.
The length and intensity of the intervals you use will be longer or
shorter, less challenging or more, depending on your sport. Runners can try
HIIT speed drills like these:
For marathon training: Try mile repeats, a style of interval training where the
runner goes all-out for a full mile before resting and doing it again. For sprint
training: Focus on shorter intervals. A sprinter would be better off performing
shorter, more intense intervals ranging from 40- to 400-meters in length,
running all-out, and then resting before repeating.