Learning Module

P.E AND HEALTH G11 Q1.2

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PHYSICAL FITNESS: IT’S IMPORTANCE

GENECOM INSTITUTE OF SCIENCE AND TECHNOLOGY,

INC.
GENECOM LEARNING AND TUTORIAL CENTER
LIBON PRIVATE HIGH SCHOOL, INC.
September 2021

Name: ____________________________________ Strand: ___________

Introduction and Objectives
 Introduction and Focus Questions
Modern Technology has lessened the physical demands of everyday
activities like cleaning the house, washing the dishes and clothes, carrying pail of
water, scrubbing the floor and the like. These activities demand time and effort to
be accomplished. Chores that once required long hours of physical activities, can
now be accomplished in just few seconds by simply pushing a button or setting
the dial. As a result, more free time is utilized for other activities. Unfortunately,
many individuals have acquired a sedentary or inactive lifestyle leading to some
disease like hypertension, musculoskeletal disorder such as osteoporosis and
obesity.

 Module Lesson and Coverage

PHYSICAL FITNESS: IT’S IMPORTANCE

1.1. Definition of Physical Fitness
1.2. Seven Dimensions of Well- being
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 1.3. Risk Factors and Key Recommendations

This module is designed for you to:

1. Discuss the importance of Physical Fitness.

2. Explain the Seven Dimensions of Well- being.
3. Enumerate risk factors and key recommendations.
4. Observe personal safety protocol to avoid dehydration, overexertion,
hypo- and hyperthermia during MVPA participation.

Pre- Test

Let’s try!
Circle the letter of the correct answer.

1. It refers to the ability to perform daily tasks vigorously and alertly, with the
energy reserved for enjoying leisure time activities and meeting emergency
demands.
a. Physical Education c. Physical Fitness
b. Physically Fit d. FITT Principle
2. Which of the following is not influenced and undertaken by Fitness program?
a. Age, Sex c. Personal Habits

b. Heredity, exercise d. None of the above

3. What do we do with our bodies also affects our _________________.
a. Physical Attributes c. Cultural Aspects
b. Mental Health d. Moral Values
4. Fitness influences some degree qualities such as _______________, and
_____________________.
a. Mental Alertness and Emotional Stability

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 b. Physical Attributes and Physical Appearance
c. Social Health and Muscular Strength
d. Personal Habits and Eating Practices
5. It is the ability to recognize responsibility for the quality of the air, the water
and the land.
a. Spiritual Wellness c. Occupational wellness
b. Emotional Wellness d. Environmental Wellness

6. This is the ability to maintain a healthy quality of life through daily activities
without undue fatigue or physical stress.
a. Social Wellness c. Physical Wellness
b. Emotional Wellness d. Environmental wellness
7. This is the ability to relate and connect with other people.
a. Social Affairs c. Social Wellness
b. Social Gathering d. Social Concern
8. It is the ability to establish peace and harmony in life.
a. Social wellness c. Emotional Wellness
b. Spiritual Wellness d. Intellectual Wellness
9. This is the ability to understand oneself and cope with the challenges that life
can bring.
a. Emotional wellness c. Occupational Wellness
b. Social Wellness d. Physical wellness
10. Healthy living and physical fitness are closely _________________.
a. Unconnected c. The same
b. Connected d. Not the same

Lesson Proper
Meaning of Physical Fitness
Physical Fitness is designed as “a physical state of well- being that
allows people to perform daily tasks or activities with vigour, reduce the risk of
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health problems related to lack of exercise and establishes a fitness base for
participation in a variety of physical activities.”

(American Association of Health, Physical

Education, Recreation and Dance- AAPHERD)

Physical Fitness
It refers to the ability to perform daily tasks vigorously and alertly, with
the energy reserved for enjoying leisure time activities and meeting emergency
demands. It is the ability to endure, to bear up, and to withstand stress, to carry
our circumstances which an outfit person could not perform. Physical fitness is
the major goal of physical education and is a major basis for good health and
well- being.

Physical fitness involves the performance of the heart, lungs and muscle of
the body. What we do with our bodies also affects our mental health. Fitness
influences some degree qualities such as mental alertness and emotional stability.

As you undertake your fitness program, it is important to remember that

fitness is an individual quality that varies from person to person. It is influenced by
age, sex, heredity, personal habits, exercise and eating practices.

Exercise 1

In your own words explain the importance of physical fitness.

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 Seven Dimensions of Well- Being

Healthy living and physical fitness are closely connected. Being physically fit
not only helps people live healthy, it also helps people live longer. Both pertain to
wellness.

1. Physical Wellness
This is the ability to maintain a healthy quality of life through daily
activities without undue fatigue or physical stress. It is the ability to recognize
that behaviour have a significant impact on wellness and adopting healthful
habits like; routine check-ups, maintain balanced diet, and regular exercises
will lead to optimal Physical Wellness.

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2. Emotional Wellness
This is the ability to understand oneself and cope with the challenges that
life can bring. It is the ability to acknowledge and share feelings of anger, fear,
sadness or stress; hope, love, joy and happiness in a productive manner.

3. Intellectual Wellness
This is the ability to open one’s mind to new ideas and experience that can
be applied to personal decisions, group interactions and community betterment.
It is the ability to intelligently response to stimuli, improve skill in decision
making and lifelong learning that will contribute to intellectual wellness.

4. Social Wellness
This is the ability to relate and connect with other people. It is the ability to
establish and maintain positive relationships with the family, friends and co-
workers.

5. Spiritual Wellness
This is the ability to establish peace and harmony in life. It is the ability to
deal not only with religious beliefs and practices but more so develop
congruency between values and actions and to realize a common purpose.

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6. Occupational Wellness
This is the ability to get personal fulfilment from jobs or chosen career or
fields while maintaining balance in life. It is the ability to contribute to make a
positive impact and to become a productive member of the society.

7. Environmental Wellness
This is the ability to recognize responsibility for the quality of the air, the
water and the land.

Exercise 2

“The Wheel of Life”

Can you give your point of view 8

about the “The Wheel of Life”?
 Risk Factors

Risk factors are behaviors or conditions that increase the chance of

developing a disease. Risk factors for cardiovascular disease are also often risk
factors for other chronic diseases. Many risk factors are related. For example, if
someone is not physically active, he is more likely to become overweight and
develop high blood pressure.

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 The following are common risk factors that can lead to
Cardiovascular disease:

1. Tobacco Use
People who smoke cigarettes increase their risk for high blood
pressure, emphysema, lung cancer, heart attack, asthma, and stroke.

2. Physical inactivity/ Sedentary Lifestyle Physical Inactivity

This is a term used to identify people who do not get the recommended
level of regular physical activity.

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3. Poor Diet Body
This is lacking of nutrients like vitamins, minerals, and essentially fatty
acids that may increase the risk of mental health problems, dementia, poor
memory and depression. Diet which is not right in the sense that it doesn’t
contain the right amount of calories and protein as well as other nutrients.

4. Overweight/ Obesity
Weighing more than is normal, necessary, or allowed, especially having
more body weight than considered normal or healthy for one’s life or built.

5. High Blood Pressure

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 This is a condition in which the long term force of the blood against the
artery walls is high enough that it may eventually cause health problems such
as heart disease.

6. High Blood Cholesterol

This is a major risk factor for coronary heart disease, a cause of heart
attacks, and reducing blood lipid levels, lowers the cardiovascular risk.

7. Diabetes
This is a metabolic disease in which the body’s inability to produce any or
enough insulin causes elevated levels of glucose in the blood.

8. Stroke

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 This is the sudden death of brain cells due to lack of oxygen and blood
flow to the brain.

9. Multiple Risk Factors

The risk factor is any attribute, characteristic or exposure of an individual
that increases the livelihood of developing a disease or injury.

Exercise 3

Let’s answer this!

What do you think are the effects of the various Health

Risk Factors in our body?

________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
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________________________________________________________________
________________________________________________________________
 How can we maintain a healthy lifestyle? Give at least
five.

1. _________________________________________________
2. _________________________________________________
3. _________________________________________________
4. _________________________________________________
5. ________________________________________________
KEY
RECOMMENDATIONS:

For over all good health, the following are recommended:

Consume a healthy eating pattern that accounts for all foods and
beverages within an appropriate calorie level.

1. A healthy eating pattern includes:

a. A variety of vegetables from all of the subgroups- dark
green, red and orange, legumes (beans and peas), starchy,
and other;
b. Fruits, especially whole fruits;
c. Grains, at least half of which are whole grains;
d. Fat- free or low- fat dairy, including milk, yogurt, cheese,
and/or fortified soy beverages;
e. A variety of protein foods, including seafood, lean meats 14
and poultry, eggs, legumes (beans, and peas), and nuts,
seeds, and soy products; and
Activity 1

Paste Me!

A. Cut and paste pictures of the variety of fruits and explain how
these fruits help our body.

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B. Cut and paste pictures of the variety of green vegetables and e explain
how these vegetables help our body.

Physical Activity Health Risks

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 DEHYDRATION- Occurs when more water and fluids leave the body
than enter it. Without enough, your body can't function properly. You can have
mild, moderate, or severe dehydration depending on how much fluid is missing
from your body. Early symptoms of dehydration include dry mouth, lethargy, and
dizziness.

SIGNS SYMPTOMS
Dry skin Thirst
Feeling dizzy Headache
Fainting Muscle cramps

Treatment of Dehydration
 Rehydrate the body.
 Apply a cold compress to your face.

SWEATING- Sweating is a bodily function that helps regulate your body

temperature. Also called perspiration, sweating is the result of a salt-based fluid
from your sweat glands. Changes in your body temperature the outside, or your
emotional state can cause sweating.

THIRST- Thirst is the feeling of needing to drink something. It occurs

whenever the body is dehydrated for any reason. Any condition that can result in
a loss of body water can lead to thirst or excessive thirst.

OVEREXERTION- Occurs when you work out without allowing enough

recovery time between sessions. After a certain point, too much exercise can be
harmful to your health and hinder your results, especially if your workouts are
close together.

SIGNS SYMPTOMS
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 Burning Pain
Tingling Numbness
Throbbing Stiffness

Treatment of Overexertion
 Rest.
 Relax and take a break from all activities.
 Go for a professional massage.
 Hot and cold therapy.

HYPERTHERMIA- The condition occurs when the body’s heat-

regulation system becomes overwhelmed by outside factors, causing a person’s
internal temperature to rise.

SIGNS SYMPTOMS
Sweating Nausea
Rapid Breathing Sickness
Fast, weak pulse Headaches
Hot, dry skin Dizziness
Fainting Low energy
Muscle cramps Weakness
Reddened skin Confusion

Treatment of Hyperthermia
 Identify reason for overheating.
 Avoid further exertion.
 Fluids.
 Monitor vital signs
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 HYPOTHERMIA- A medical emergency that occurs when your body
loses heat faster that it can produce heat, causing a dangerously low body
temperature. Normal body temperature is around 98.6 F (37 C). Hypothermia
occurs as your body temperature falls below 95 F (35 C).

SIGNS SYMPTOMS
Pale Skin Feeling cold
Shivering Mental Confusion
Weak pulse Drowsiness
Slow, shallow breathing Low energy
Slurred or mumbled speech Apathy
Loss of consciousness Feeling afraid
Muscle stiffness Unable to think

Treatment of Hypothermia
 Identify reason for cooling.
 Move patient out of cold & remove wet clothing.
 Cover patient with blankets/clothing.
 Warm drink.

Activity 2

Answer the table below by filing out the appropriate personal safety
protocol to avoid dehydration, overexertion, hypothermia, and hyperthermia
during MVPA participation.

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 Before During After

Dehydration

Overexertion

Hyperthermia

Hypothermia

POST-Test Challenge Your Mind

DIRECTION:
Analyze the statement and provide the appropriate answer on the
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blank provided.
________________1. It indicates soundness of body organs such as the
heart and lungs.
________________2. It is a state of complete physical, mental, and
social wellness, not merely the absence of disease
or infirmity.
________________3. It refers to proper diet that includes Go food for
energy, Grow food for bones, muscles and teeth,
and Glow food for skin, hair and eyes.
________________4. It helps improve blood circulation, reduces stress,
increases energy, controls weight and lightens the
mood.
________________5. The first step in the Physical Activity Pyramid.
________________6. It includes exercise that can be done for a long
period of time, non- stop, and is dynamic enough
to increase heart rate.
________________7. The top of the pyramid presents a balance
scale illustrating the need to balance the take in
energy in food with the put out energy in activity.
_______________8. This phase requires the heart to beat faster
than normal, and eventually makes the person
breathe faster and sweat more.
_______________9. This phase in the physical activity pyramid
represents muscle fitness exercises, which build
your strength, muscular endurance, and power.
_______________10. The phase in physical activity pyramid that
represents flexibility exercises.

GENERALIZATION:
 Physical Fitness is designed as “a physical state of well-
being that allows people to perform daily tasks or activities
with vigor, reduce the risk of health problems related to 21
lack of exercise and establishes a fitness base for
participation in a variety of physical activities.
 REFERENCES:

https://www.google.com/search?
q=teenager+thinking&tbm=isch&ved=2ahUKEwiqs9bm9O7qAhUOBaYKHR80BbQQ2

https://www.civildefence.ie/wp-content/uploads/2021/03/FAR_Module-8_Hypothermia-
Hpyerthermia.pdf

Atanacio, Minerva Y. et.al. Physical education and Gymnastics, CFCF publishing, San Fernando
2004.

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