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PRINCIPLES OF
PHYSICAL FITNESS
MODULE
DURATION: 3 WEEKS
INTRODUCTION:
“Health is wealth.” This short and common adage is short but means a lot for us in
achieving healthy well-being. A healthy body affects the process of our mind (mental
health), our relationship to others (social health), performing daily tasks and work
(physical health), and spiritual health. Thus, we should take good care of our body to
be successful in life pursuits.
productivity and efficiency. Thus, college students, who are future working class,
need to fully understand the relevance of physical fitness in their lives.
OBJECTIVES:
PRETEST
Directions: Choose the letter of the correct answer.Write your answer on the space
provided.
_________1. What refers to the ability of your body systems to work together
efficiently to allow you to be healthy and perform activities of daily living?
a. Physical Fitness c. Physical Activity
b. Physical Exercise d. Physical Education
_________2.What is an integral part of educational program designed to promote
optimum development of the individual, physically, socially, emotionally, and mentally
through total body movement in the performance of properly selected
physical
activities?
a. Physical Fitness c. Physical Activity
b. Physical Exercise d. Physical Education
_________3. What is the classification of somatotype who has a pear-shaped body,
rounded head, and wide hips and shoulders?
a. Endomorph b, Mesomorph c. Ectomorph
_________4. Almer is having a physical fitness program for his upper body. He
starts with 4 repetitions in 20 minutes during the first week, and increasing repetitions
and longer hours in the succeeding weeks. What principle of physical fitness
program is shown by the Almer?
a. Specificity b.Overload c. Progression d. Regularity _________5. What
body organ contains the smallest muscles in the body alongside the smallest bones?
a. Ear b. Eyes c. Nose d. Mouth
_________6. What is the ability of the muscles to be stretched without tearing?
a. Excitability b. Contractibility c. Extensibility d. Elasticity _________7. What is
used to describe the percentages of fat, bone, water, and muscle in human bodies?
a. Body Mass Index c. Body Composition
b. Body Proportions d. Body Regularities
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_________8. Mr. Dy has a BMI of 22.5. What is the body category of Mr. Dy?
a. Underweight b. Normal c. Overweight d. Obese
_________9. Calculate the BMI of an individual with height of 1.52 meters and
weight of 52 kg.
a. 22.51 b. 16.58 c. 20.42 d. 23.53
_________10. What somatotype has body best at thermo regulation, important in
endurance-based sports?
a. Endomorph b, Mesomorph c. Ectomorph
LESSON PROPER
physicalfitness.htmlhttps://justfitnesshub.com/exercise-60-year-old-male/
ANALYSIS
Write your understanding of the following terms:
a. Physical Education
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b. Physical Fitness
c. Physically Fit Individual
What is Physical Education?
Physical Education is an integral part of educational program designed to promote
optimum development of the individual, physically, socially, emotionally, and mentally
through total body movement in the performance of properly selected physical
activities.
The word physical refers to the bodily characteristics such as physical strength,
physical development, physical health, and physical appearance. It refers to the body
as contrasted to the mind. Therefore, when the word education is added to the word
physical, thus forming the phrase physical education. It refers to the process of
education that concerns activities, which develop and maintain the human body.
Under Physical Education, Physical Fitness is one of the topics on attaining physical
health.
SPECIFICITY - pick the right kind of activities to affect each component. Strength
training results in specific strength changes. Also, train for the specific activity you’re
interested in. For example, optimal swimming performance is best achieved when
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the muscles involved in swimming are trained for the movements required. It does
not necessarily follow that a good runner is a good swimmer.
OVERLOAD - work hard enough, at levels that are vigorous and long enough to
overload your body above its resting level, to bring about improvement.
REGULARITY - you can’t hoard physical fitness. At least three balanced workouts a
week are necessary to maintain a desirable level of fitness.
ABSTRACTION
A sample Physical Fitness Workout Plan
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SPECIFICITY – the part of the body needs to be developed is distributed weekly. For
instance, mondays and wednesdays are intended for enhancing the upper body.
During tuesdays and thursdays , the lower part of the body is enhanced.
OVERLOAD - a rest day is provided weekly to relax the muscles and other body
parts.
A specific time is given for each fitness program.
REGULARITY - doing all the physical fitness workout will result to stress. At least
three balanced workouts a week are necessary to maintain a desirable level of
fitness.
PROGRESSION – As the week progresses, the gravity of the work-out increased.
For instance week 1 has 1 mile run, and when it reaches week 8, the program
becomes 2 mile run.
APPLICATION
Interview a fitness instructor, an athlete, or a person who is active with physical
fitness program. Ask them of their Physical Workout Plan when they were beginners
up to their present status. Analyze their physical fitness workout plan with the
principles of physical fitness: Specificity, Overload, Regularity, and progression.
FITNESS
SOCIAL HEALTH SPIRITUAL HEALTH
_____________________________ _____________________________
_________________________ ________________________
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ANALYSIS
Answer the question:
Why do you think physical fitness is the best medicine for prevention of diseases and
illnesses?
Physical fitness is a very vital part of our daily life. Everyone, children, adolescents,
and adults of all ages, needs regular physical activity. Physical activity promotes
good health, and you should stay active throughout all stages of your life
regardless of your body type or BMI.
Physical Fitness allows an individual to boost his immune system to fight common
diseases and illnesses.
wall climbing or mountain climbing, adding daily exercise into your routine is a
great start.
ABSTRACTION
Read the research on the importance of physical fitness.
The authors of the latest study in this field, who published their findings in
Scientific Reports, note that previous studies had certain limitations.
In some cases, for instance, they did not account for variables that could play
an important role.
As an example, researchers could associate low levels of physical fitness with
higher blood pressure. If a study finds that high physical fitness has links with
cognitive abilities, scientists could argue that in fact, it is lower blood pressure that
boosts cognitive power.
The same could apply for several factors that have links with fitness, such as
body mass index (BMI), blood glucose levels, and education status.
Also, most studies concentrate on only one marker of mental performance at a
time, such as memory.
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The researchers also associated this cognitive improvement with higher levels
of fitness with improvements in the structural integrity of white matter. The authors
conclude:
“With the present work, we provide evidence for a positive relationship
between [physical fitness] and both white matter microstructure as well as cognitive
performance in a large sample of healthy young adults.”
“It surprised us to see that even in a young population cognitive performance
decreases as fitness levels drop,” says lead researcher Dr. Jonathan Repple.
Dr. Repple continues, “We knew how this might be important in an elderly
population, which does not necessarily have good health, but to see this happening
in 30-year-olds is surprising.” “This leads us to believe that a basic level of fitness
seems to be a preventable risk factor for brain health.”
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APPLICATION
Make a brochure on the importance of physical fitness. The brochure includes best
picture showing physical fitness, pictures and discussions on importance of physical
fitness. Upload this brochure in your social media for information dissemination.
ANALYSIS
Reflect on the question:
Observe the muscles of your body. What do you think are the roles and functions of
the muscles to your body?
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CHARACTERISTICS OF MUSCLES:
Excitability - ability to respond to stimulus.
Contractibility - ability to contract.
Extensibility - ability to be stretched without tearing. Elasticity
- ability to return to its normal shape.
BODY TYPES
Body type, or somatotype, refers to the idea that there are three generalized body
compositions that people are predetermined to have. The concept was theorized by
Dr. W.H. Sheldon back in the early 1940s, naming the three somatotypes
endomorph, mesomorph, and ectomorph.
It was originally believed that a person’s somatotype was unchangeable, and
that certain physiological and psychological characteristics were even determined by
whichever one a person aligns to.
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CHARACTERISTICS OF ENDOMORPH
• A pear-shaped body
• A rounded head
• Wide hips and shoulders
• Wider front to back rather than side to side
• Typically has short arms and legs
• A lot of fat on the body, upper arms and thighs SPORTS BENEFITS
• Size benefits sports such as rugby where bulk is useful, provided it can be
moved powerfully
• Tend to have large lung capacity which can make them suited to sports such
as rowing
• They can increase muscle mass much more easily than ectomorphs
Source:https://mport.com/blog/mesomorph-body-type-somatotype/
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CHARACTERISTICS OF MESOMORPH
• Medium build, rectangular/wedge body shape
• Wide broad shoulders
• Fairly lean with a hard body
• Can gain muscle easily
• Are usually strong
• Muscled arms and legs
SPORTS BENEFITS
• Respond well to cardiovascular and resistance training
• Can sustain low body fat levels
• All muscle groups can be used to derive positive training adoption
• Dependent on the sports’ needs they can easily gain or lose weight
Source: https://mport.com/blog/ectomorph-body-typesomatotype/
CHARACTERISTICS OF ECTOMORPH
• Hard to gain muscle (known as a “hardgainer”)
• Slender frame
• Narrow shoulders and hips
• Narrow chest and abdomen
• Small bone structure
• Very fast metabolism SPORTS BENEFITS
• Light frame makes them suited for aerobic activity like gymnastics
• Smaller body surface area also enhances their suitability for endurance
activity
• Their body is better at thermo regulation, important in endurance-based sports
ABSTRACTION
Complete the table by comparing the three body types or somatotypes.
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APPLICATION
Identify your body type by listing the characteristics of your body parts. Then look for
pictures of your close friends for the remaining two body types. List their body
characteristics as your bases for classifying their body types.
MUSCLE TISSUE
_________
ESSENTIAL FAT
__________
NON-ESSENTIAL FAT
__________
BONE __________
OTHER(Organs)
__________
ANALYSIS
Answer the question:
Why do you think is it important for an individual to be aware of his/her body
composition?
Body composition is used to describe the percentages of fat, bone, water, and
muscle in human bodies. Two people of same sex and body weight may look
completely different from each other because they have a different body composition.
A healthy balance between fat and muscle is vital for health and wellness
throughout life. Scientific evidence shows that a healthy body composition will
increase your lifespan; reduce the risk of heart disease, cancer, diabetes, insulin
resistance, etc.; increase energy levels, and improve self-esteem.
Health practitioners universally agree that too much fat is a serious health risk.
Problems such as hypertension, elevated blood lipids (fats and cholesterol), diabetes
mellitus, cardiovascular disease, respiratory dysfunction, gallbladder disease, and a
myriad of other health problems are all related to obesity.
It’s common to assume that having as little fat as possible is healthy. However,
being thin does not automatically reduce one’s health risk. Being thin refers to
weighing less than the recommended values in age-height-weight tables. Leanness,
however, refers to the muscle, bone, and fat composition of one’s body weight. Being
lean intrinsically indicates greater muscle mass development than thin.
3. Hydrostatic
BMI may be useful for identifying those who are at an increased health risk as a
result of excess fat accumulation.
2. Skinfold Calipers involves pinching the subcutaneous fat layer with fingers
and measuring the thickness using a caliper.
(Underwater)
Weighing calculates
the total body fat by
the density of the
body. It is based on
Archimedes’ principle:
when an object is
4. Air Displacement Plethysmography measures the volume of a human
body by measuring the volume of air according to the changes in pressure in a
chamber.
ABSTRACTION
Body mass index (BMI) is a measure of body fat based on height and weight that
applies to adult men and women. The formula used for BMI is
For example, Mr. Chu has a height of 1.64 meters and weight of 43 kilograms.
Compute his BMI to identify his body category.
Substitute the values: Square the height
A 80 1.54
B 65 1.70
C 75 1.32
D 95 1.83
APPLICATION
Compute your own BMI. Identify your body category. Research on how you are
going to improve your BMI through proper diet, nutrition, and physical fitness.
REFLECTION
Complete the following ended questions.
In this module, I learned about
___________________________________________________________________
___________________________________________________________________
I realized that physical fitness improves
___________________________________________________________________
___________________________________________________________________
I can apply physical fitness in
___________________________________________________________________
___________________________________________________________________
__________________________________________________________________
POST-TEST
Directions: Identify what is being described on the following statements.
______________1. It is a measure of body fat based on height and weight that
applies to adult men and women.
______________2. An imaging method that measures the body weight in terms of
BMC, lean, and fat based on the decrement of X-ray on the images obtained by
exposing to two different X-rays.
______________3. This describe the percentages of fat, bone, water, and muscle in
human bodies.
______________4. It is another term for body types. This refers to the idea that there
are three generalized body compositions that people are predetermined to have.
______________5. The ability to respond to stimulus.
______________6. An integral part of educational program designed to promote
optimum development of the individual, physically, socially, emotionally, and mentally
through total body movement in the performance of properly selected physical
activities.
______________7. Body part which allows a person to move, speak, and chew.
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FINAL REQUIREMENT
The students are expected to make a 2-month physical fitness plan with application
of the four principles of physical fitness: Specificity, Regularity, Progression, and
Overload.
Glossary
Body composition- is used to describe the percentages of fat, bone, water, and
muscle in human bodies.
Body mass index (BMI)- is a measure of body fat based on height and weight that
applies to adult men and women.
Contractibility- ability to contract.
Elasticity- ability to return to its normal shape.
Excitability - ability to respond to stimulus.
Extensibility - ability to be stretched without tearing.
Overload - work hard enough, at levels that are vigorous and long enough to
overload your body above its resting level, to bring about improvement.
Physical Education - integral part of educational program designed to promote
optimum development of the individual, physically, socially, emotionally, and mentally
through total body movement in the performance of properly selected physical
activities.
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Physically fit person- able to perform schoolwork, meet home responsibilities, and
still have enough energy to enjoy sport and other leisure activities.
Physical fitness - the ability of your body systems to work together efficiently to
allow you to be healthy and perform activities of daily living.
Progression - increase the intensity, frequency and/or duration of activity over
periods of time in order to improve.
Regularity- balanced workouts a week are necessary to maintain a desirable level of
fitness.
Somatotypes- or body types, refers to the idea that there are three generalized
body compositions that people are predetermined to have.
Specificity- pick the right kind of activities to affect each component.
Activity Lesson 3
1. Bluff
2. Bluff
3. Bluff
4. Bluff
5. Bluff
Abstraction-Lesson 3
Activity- Lesson 4
Muscle Tissue Male > Female
Essential Fat Male < Female
Non-Essential Fat Male < Female
Bone Male > Female
Other Organs Male = Female
Abstraction- Lesson 4
POSTTEST
1. Body Mass Index
2. Dual Energy X-Ray Absorptiometry (DEXA)
3. Body Composition
4. Somatotypes
5. Excitability
6. Physical Education
7. Muscles
8. Physically Fit
9. Physical Fitness
10. Sphincter
References
Human Kinetics. URL
Link:https://us.humankinetics.com/blogs/excerpt/whatisphysical-fitness
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City of Malolos
Tel. No. (044) 919-7800 to 99 Local 1022
Image Sources:
https://www.fitday.com/fitness-articles/fitness/body-building/the-5-
componentsofphysical-fitness.html https://justfitnesshub.com/exercise-60-
year-old-male/ https://www.pngitem.com/middle/bxwioR_transparent-figure-
png-transparentfemalebody-silhouette-png/