LC1_WEEK1: EXERCISE, EAT AND EXCELL

Essential Question:
❝ Why should one know the status of his Health-Related Fitness, Barriers to
Participating to Physical Activities, and check on one's diet? ❞

➪ To know what should be improve and problems in my health to prevent it. So that
I can start participating in physical activities without worries.
᯽PAIRY FITNESS᯽
● Agility - the ability of the individual to change direction with quickness while
maintaining balance.
● Power - the ability to sustain long continued contraction where number of
muscle groups are used.
● Flexibility - the ability to do a wide range of movement.
● Body Composition - the ratio of fat to lean body mass.
● Cardiovascular Endurance - refers to the soundness of the heart and lungs.

Active work increases your

Sweating from exercise opens
body temperature. As a form
up pores and releases built-up
of recuperation, body
toxins inside.
temperature drops post-
exercise, helping you fall
asleep.

LC1_WEEK2: HRF TEST, DIET AND BARRIERS

Essential Question:
❝ Why should one attain and maintain physical fitness? ❞ ➪
Maintaining physical fitness would help you to live longer.

I. HRF SELF-ASSESSMENT
● Body Mass Index (BMI) -
Classification
Below 18.5 Underweight
18.6 - 24.9 Normal
25 - 29.9 Overweight
30.0 above Obese
◦ Weight
- the heaviness or lightness of a person.
◦ Waist Circumference
- this is a good predictor of visceral fat which contributes more risk of cardiovascular
disease and diabetes than fat located in the other areas of the body.
◦ Height
- a measurement of how tall a person.

᯽PHYSICAL ACTIVITIES᯽
● Ninety (90) Degree Push-up - to measure the strength of upper extremities.
● Curl-ups - to measure the strength of abdominal muscles.
● Sit and Reach - to measure the flexibility of the lower extremities particularly
the hamstring.
● Zipper Test - to test the upper arm and should girdle flexibility intended to
parallel the strength or endurance assessment of the region
● 3 minutes Step Test - to test muscular endurance.

II. BARRIERS TO FITNESS ACTIVITY PARTICIPATION

Guide Question (answers)

1. Lack of time, lack of willpower and lack of skill.
2. No, because the result shows how bad the barriers affect me.
3. ---

᯽MANAGING BARRIERS TO FITNESS᯽

◦ No Time - First thing in the morning or combine physical activity
with a task that's already part of your day.
◦ Too Boring - Do things you enjoy and try new activities to keep exercise
interesting and fun.
◦ Too Expensive - Wear a pair of a comfortable, non-skid shoes for walking and
use soup cans or water bottles to strength train. ◦ Too Tired - Regular, moderate
physical activity can reduce fatigue and even help you manage stress.

III. DIET AND NUTRITION

1. Over nutrition 6. Vitamin C
2. Night blindness 7. Rickets
3. Right proportion 8. Vitamin D
4. Chocolate 9. Energy
5. Night blindness 10. Nutrition

᯽EATING HABITS᯽
❝ A balanced diet is low in fats and rich in proteins and carbohydrates. ❞
➪ refers to why and how people eat, which foods they eat, and with whom they eat,
as well as the ways people obtain, use and discard foods.
➪ improve your eating habits by the 3Rs; Reflect, Replace and Reinforce

᯽10 FITNESS AND NUTRITION TIPS FOR BEGINNERS᯽

1. Nobody in the gym is judging how much weight you can lift.
2. If you don't understand something, ask somebody who does.
3. Take everything slowly
4. Log your progression and take photos of yourself.
5. You are by far your own worst critic.
6. You can still make progress without the scale moving.
7. Focus on using correct form.
8. Tracking macros is a great tool to help you get started.
9. Pave your own path.
10. Always remember that there is more to life than working out and dieting.

LC2_Week3-4: Setting of Fitness Goals

Essential Question:
❝ What should one consider in setting fitness? ❞
➪ Following the different principles of physical activity is the one that an
individual should consider in setting fitness.

● One at a time in developing or improving particular HRF

● Coping the different barriers in participating in physical activity
● Know- I KOW HOW TO CONDUCT TEST
● Want- How will I keep my focus in doing my physical activities.
● HRF COMPONENTS- Aerobic, Muscle-strengthening, Bonestrengthening,
and Stretching
● FITT-Frequency, Intensity, Time, and Type.

LC2_Week 4: Setting of Fitness Goals

Essential Question:
❝ What should one consider in setting fitness? ❞
➪ Following the different principles of physical activity is the one that an
individual should consider in setting fitness.

● Principles of Physical Activity - Overload, Progression, Specificity, and

Reversibility.
 ● Practice makes perfect
● Do not overwork
● Our activity should be change as we grow older.
● There are other alternatives that we can use if we don't have gym equipment.
● Know - I know how to execute the physical activity but not all.
● Want - I want to success in these activities and see the results of my hardships.

LC3_WEEK5: ENGAGING IN MODERATE TO VIGOROUS PHYSICAL

ACTIVITY

᯽Aerobic Exercise᯽
- physical activities that makes you sweat and your heart beats faster.
- strengthens your lungs and heart
- this type of exercise uses your large muscle groups, is rhythmic in nature, and can be
maintained continuously for at least 10 minutes.

᯽FOUR TECHNIQUES IN GETTING HEART BEAT PER MINUTE᯽

● Apical site
● Carotid pulse site
● Radial pulse site
● Temporal pulse site

᯽Aerobic Fitness᯽
- ability of the body's cardiovascular system to supply energy during continuous
physical activity.
- health benefits such as decreasing risk of heart disease, stroke, high blood
pressure, diabetes and some cancers.

᯽Muscular Strength᯽
- ability of the muscles to exert a force during an activity.
- this exercise involve using your muscles to work against a resistance.

᯽Bone-Strengthening Exercise᯽
- activity that produce a force on the bone.
- important to overall health for children and adults.
᯽Muscular Endurance᯽
- is how many times you can lift a certain amount of weight.

᯽Assistance Training (weight training or strength training) -

helps increase muscular strength and endurance - increases lean
muscles.

᯽Circuit Training᯽
- is when you alternate between several exercises that target different muscle group.

᯽Flexibility Exercise᯽
-stretch your muscles and may improve your range of motion of your joints.
- can improve your flexibility and reduce your risk of injury during sports and other
activities.

᯽Static Stretching᯽
- most often recommended for general fitness.
- this should be performed with warm muscles.

᯽Active Static Stretching᯽

- used in yoga and martial arts
- held by the strength of agonist muscles (muscles responsible for the movement).

᯽Passive Static Stretching᯽

- hold the limb to perform the stretch without any assistance such as a bar or bands.

᯽Dynamic Stretching
- stretching with movement
- body transitions gradually into a position and this movement is repeated as you
increase your reach and range of motion - less beneficial than static stretching range
of motion.

᯽How do I assess my Fitness Level᯽

To assess your aerobic and muscular fitness, flexibility and body composition,
consider recording.
● Start recording your pulse rate.
● For most of us, between 60 to 100 beats per minute is normal ● When it comes
to resting heart rate, lower is better.
● For moderate-intensity physical activity, your target heart rate should be
between 64% to 76% of your maximum heart rate.
● For vigorous-intensity physical activity, your target heart rate should be
between 77% and 93% of your maximum heart rate.
 ᯽FITT PRINCIPLE᯽
is one of the foundations of exercise, a set of guidelines that help you
set up a workout routine for maximum benefit.

Frequency - How often you exercise

Intensity - How hard you exercise
Time - How long you exercise
Type - What kind of exercise
LC4_WEEK5: SKILL-RELATED FITNESS
᯽Fitness᯽
- a condition in which an individual has sufficient energy to avoid fatigue and enjoy
life.

᯽Skill-Related Fitness᯽
- involves skills that will enhance one's performance in athletic or sports events.

᯽Skill-Related Fitness Components᯽

● Agility - the ability to change direction with quickness while maintaining
balance.
● Balance - is the ability to control or stabilize the body when a person is
standing still or moving.
● Coordination - is the ability to use the senses together with body parts during
movement.
● Speed - is the ability to move your body or parts of your body swiftly.
● Power - is the ability to move the body parts swiftly while applying the
maximum force to the muscles.
● Reaction Time - is the ability to reach or respond quickly to what you hear,
see or feel.

LC5_WEEK5: OBSERVE PERSONAL SAFETY PROTOCOL TO AVOID

DEHYDRATION, OVEREXERTION, HYPOTHERMIA AND
HYPERTHERMIA
DURING MVPA PARTICIPATION

● Injuries may occur when a person engages in moderate to vigorous physical

activity (MVPA).
● Sports Injuries are those that happen when playing sports or performing
exercises.
● Some injuries are from accidents, poor training practices or improper gear.

᯽Common Injuries᯽
● Sprain - is a tear of ligament fibers, muscles or tendons supporting a joint.
● Contusion or Bruise - is bleeding into the soft tissue ● Concussion - caused
by direct blow to the head.
● Dislocation - occurs when the ball of a joint is forced out of its socket.
 ● Fracture - is a break, crack or shattering of a bone.
● Strain - is injury that involve the stretching, partial tearing or complete tearing
of a tendon.
᯽Kinds of Injuries᯽
● Acute Injury - occurs suddenly when playing sports or exercising.
● Chronic Injury - happen after you play a sports or exercise for a long time.

➪ The quality of protective equipment - padding, helmet, shoes, mouth guards -

may contribute to safety in sports but you can still be susceptible to injury in certain
situations.

᯽Causes of Sports Injury᯽

● Improper or poor training practices
● Wearing improper sporting gear
● Improper warm-up or stretching practices before exercising
● Being in poor health

᯽Steps to Prevent Sports Injuries᯽

● Develop a fitness plan that includes cardiovascular exercise, strength training
and flexibility.
● Cool down properly after exercise
● Stay hydrated
● Use the right gear or equipment and appropriate footwear
● Learn the right techniques to play your sport
● Rest when tired

᯽RICE Treatment᯽
- is a mainstay for sports trainers and other athletic health experts. - it can help to
reduce the swelling, relieve pain, promote flexibility and healing.

᯽R-I-C-E method means᯽

Rest
Ice
Compression
Elevation

᯽Personal Safety Protocols᯽

What to Bring?
 Water
 Extra clothes
 Towels and caps

What to Do?
 Prepare yourself
 Drink a lot of water
  Change clothes
 Use towels

➪ What the body does not have enough fluid needed to function normally, it is
dehydrated. This happens when lost body fluids are not replaced.

● Dehydration - causes a person to have a dry thirsty mouth, become fatigued,

have less urine yield with dark-color and in severe case, unconsciousness.
● Hydration - is also the soundest way to prevent dehydration.
● Overexertion - this refers to the pressure one puts in himself or herself, too
much pressure that leads to a simple discomfort that might extend to a more
serious injury.
● Hypothermia - usually when the body easily loses temperature.
When the body temperature drops below 35° C it is hypothermia.
● Hyperthermia - happens when the body temperature rises up significantly
beyond the normal temperature which is 37° C.

LC6_WEEK6: ETIQUETTE IN PHYSICAL EDUCATION

Essential Question:
❝ How will you best show fitness etiquette? ❞
➪ I will make sure that the equipment that I'm going to use is clean, be mindful
to others and follow certain rules.

᯽Sportsmanship - is a conduct (such as fairness, respect and graciousness in

winning or losing) becoming to one participating in sports.

᯽Importance of Etiquette in PE᯽

● It enhances the social aspects of every individual.
● It is essential in maintaining friendly relationship between people.
● It helps us to show respect for other people and vice versa.
● It enhances communication by breaking down barriers.
● It protects the feeling of others.
● It helps you feel good about others and yourself.
● While doing your best, it encourages others to also do their best.
᯽Physical Activity Protocol Etiquette᯽
● Wear comfortable clothing
● Use an appropriate gear for the activity.
● Taking warm-up and down before and after an activity will lower the risk of
strains and sprains.

● Take appropriate breaks during the activity. A recovery once a week of activity
is good to rest your muscle pain.
 ● To give you some stamina, eat light food. But exercising immediately after a
full meal will affect your indigestion.
● Be hydrated before, during and after the activity.
● Beware of the weather and environmental conditions.
● Listen to your body.

᯽Proper Etiquette and Safety Standards in Facilities᯽

1. Read the Rules and Regulations of the place.
2. Maintain cleanliness and orderliness.
3. Be mindful to others.

᯽Proper Handling of Equipment᯽

1. Read the manual carefully.
2. Be alert and aware on how to use the equipment.
3. Take good care of the equipment.

LC6.1_WEEK8: COMMON FACILITIES AND EQUIPMENT USED IN

PHYSICAL
ACTIVITIES AND EXERCISES

Essential Question:
❝ What are the common facilities and equipment used in physical activities and
exercises? ❞
➪ Park, Recreation Center, Home, Gym and Covered court are the common facilities
used in physical activities while Balls, Pylons, Hulahoops, Skipping Ropes and
Dumbbells are the common equipment.

᯽Facilities Used in Physical Activities᯽

1. Park
2. Recreation center
3. Home
4. Gym
5. Covered court
᯽Equipment Used in Physical Activities᯽
1. Beanbags
2. Balls
3. Balloons
4. Pylons
5. Hula-hoops
6. Skipping Ropes
7. Measuring Object
8. Scarves
 9. Plastic Hockey stick
10. Chairs
11. Dumbbells

LC7_WEEK8: DEVELOPING HOME BASED FAMILY WORKOUT AND

EVALUATION

Essential Question:
❝ How will one benefit from developing Home-Based Physical Activity?❞ ➪
Home-based activities will help him/her to do physical activities even he's/she’s inside
the house. He/she can be fit without going outside or in the gym.

᯽Creating Your Own Home-Based Workout᯽

1. Gather your participants
2. Know your target
3. Choose your muscular and cardiovascular strengthening exercise.

LC8_WEEK9: VALUE OF PARTICIPATING IN PHYSICAL ACTIVITIES

Essential Question:
❝ What is the importance of Physical Activity? ❞
↠ We would be able to avoid diseases in the future and to achieve the good result of
being physically active.

❝ Why do we have to organize fitness event? ❞

↠ Building healthy relationships and spending time with your family, friends and
other people in your community can help improve your mental well-being.

᯽Physical Activity – is any movement of your body that uses energy.

᯽Moderate Physical Activity – some household chores may also be considered as

moderate activities.

᯽Vigorous Physical Activity – activities that makes your heart beat faster and
releases more sweat.

᯽Common Results of INACTIVE IN Physical Activity

• Increase risk of overweight and obesity
• Hypertension/high blood
• Anxiety
• Type 2 mellitus
• Depression
᯽Common Result of ACTIVE in Physical Activities
 • Improve bone, joint and muscle strength.
• Develops motor control and coordination.
• Helps maintain a healthy body composition.
• Increases the efficiency of the lungs and the heart.
• Protects from musculoskeletal problems.
• Helps regulate blood pressure.

LESSON 8: ORGANIZE A FITNESS EVENT

᯽Fitness Facts Benefits

1. Exercise boosts brainpower
2. Movements melts away stress
3. Exercise gives you energy
4. It’s not that hard to find time for fitness
5. Fitness can help building relationships
6. Exercise helps ward-off diseases
7. Fitness pumps up your heart
8. Exercise lets you eat more
9. Exercise boosts your performance 10. Weight loss is not the most important
goal.

᯽How to develop fitness event

 organize
 planning