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Learning Material 2: Physical Fitness

Components and Physical Fitness
Test
Desired Learning Outcomes

In this learning material, you shall be able to accomplish the following specific learning
objectives:
✓ Compare and contrast the different health-related and skills related components
✓ Evaluate and assess one’s health-related and skill-related fitness component level
✓ Execute the Physical Fitness Test accurately and properly
✓ Give the importance of the different health-related and skill related fitness components
✓ Identify the steps of physical fitness testing and training for an effective fitness and
health program

Overview

In this learning material, you will learn the two basic components of physical fitness. These two
basic components are differentiated and activities are given to further understand the lessons. Expect
that you will exert effort and bullets of sweat as well. The key is to understand the lesson and follow the
instructions carefully.

Introduction

There are two basic components of physical fitness, the health-related, which pertains to the
total functioning of the body and the skill-related components which helps you perform well in sports
and activities that require certain skills. These two overlaps at some point but they are very much
different from each other. Which of the two helps you identify your capacity and which of the two identify
your ability?
Are you fit? How would you know if you are physically fit? Do you need to be physically fit?
As you go through this lesson, you will find answers to the above queries.
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LEARNING MATERIAL MAP

PHYSICAL FITNESS COMPONENTS AND

PHYSICAL FITNESS TEST

Components of Physical
Fitness
LESSON 1:
COMPONENTS OF
PHYSICAL FITNESS: What is Physical Fitness?
HEALTH- RELATED
FITNESS
COMPONENTS Health-Related Fitness
Components

LESSON 2:
COMPONENTS OF What are the Skill-Related
PHYSICAL FITNESS: Components?
SKILL- RELATED
FITNESS
COMPONENTS

Muscular Fitness

LESSON 1: PHYSICAL
FITNESS TEST Flexibility

General Fitness For educational purposes only

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LESSON 1: COMPONENTS OF PHYSICAL FITNESS: HEALTH- RELATED
FITNESS COMPONENTS

Components of Physical Fitness

There are two types of Physical fitness, the Health – Related and Skill – Related Fitness. What
is the difference between the two? In what ways does it help a person? As we go on with the lesson,
you will be able to remember and add up your knowledge with these components: but first, what is
Physical Fitness?
Physical fitness is basically the ability of the body system to work together efficiently with the
least amount of effort. A person who is fit is able to carry out the typical daily activities and still has
enough energy or vigor to respond to emergency situations and to enjoy leisure time activities as well.
Physical fitness is a lifelong process. It is achieved through regular movements of muscles while
performing various physical activities and exercise.
Why do we need to exercise?
Perhaps you have different reasons why you exercise, but when you exercise it always helps
and improves both your health-related and skill related fitness components. What benefits can you get
from it?
• LOOKING GOOD
• FEELING GOOD
• ENJOYING LIFE
• MEETING EMERGENCIES
• BEING PHYSICALLY FIT
In developing and maintaining your physical health, regular exercise is important. Research
findings show evidences of reduction of the risk of having diseases, prevention and control of high blood
pressure, osteoporosis and even cancer if one is physically active. Many people have efficient work
output, more able to cope with stress, recharged energy, more relaxed feeling and higher self-
confidence by regular indulgence to physical exercise.

Health Related Fitness Components

When people think of physical fitness, most think only of the health related components,
because the fitness components tend to overlap, but there’s a huge difference between the two.
Health-related fitness components refer to the activities that focus on overall health and
longevity. For simplicity purpose, these are the components that have direct relationship with good
health.
1. Cardiorespiratory Endurance – is defined as the ability to deliver oxygen and nutrients to all
of its vital organs in order to sustain prolonged, rhythmical exercise (McGlynn, 1990). Also, it is
the ability to exercise the entire body for long periods of time. It requires strong heart, healthy
lungs and clear blood vessels to supply the body with oxygen. Example of exercise and physical
activity that can test your cardiorespiratory endurance is running, swimming, dancing, martial
arts, etc.
2. Muscular Strength – is the amount of force your muscles can produce. Strength is often
measured by how much weight you can lift for a short period of time. People with good strength
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can perform daily tasks efficiently – that is, with least amount of effort. Example of activity
involving muscular strength is weightlifting.
3. Muscular Endurance – is the ability to use your muscles many time times without tiring. People
with good muscular endurance are better able to resist fatigue. The activities involving muscular
endurance are those that are performed for a long periods of time. Example, basketball,
volleyball, marathon, triathlon, etc.

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4. Flexibility – is the ability to use your joints fully through a wide range of motion. A person is
flexible when the muscles are long enough and the joints are free enough to allow movements.
It can be increased by stretching the muscles, tendons and ligaments. Flexibility is specific to
each joint; therefore activities should be carefully selected to increase the flexibility of various
muscle groups. Activities that involve flexibility are gymnastics, sit and reach martial arts, etc.
Four Basic Movements:
a. Flexion- bending a body segment.
b. Extension- straightening a body segment.
c. Abduction- moving a limb away from the body.
d. Adduction- moving a limb toward the body.
5. Body Composition –refers to the ratio between lean tissues and fatty tissues in the body. Lean
tissue or fat-free mass includes muscles, bones, organs and connective tissue. Your body
composition is determined by heredity, nutrition and level of activity. Increased activity and
proper diet can decrease body fat. Body composition is measured in skin fold thickness. Skin
fold thickness remains relatively constant until age seven, after which, it gradually increases
until puberty and of course if a person experience illness or undergo training.
Ways to measure body composition aside for skin fold test are Body Mass Index (BMI)
Computation and Waist-Hip Ratio Measurement.

LESSON 2: COMPONENTS OF PHYSICAL FITNESS: SKILL- RELATED

FITNESS COMPONENTS

Skill Related Fitness Components:

This refers to those skills that enable a person to move more effectively in everyday movements
or competitive situations. These are performance-related fitness components that are vital for athletic
success and are not crucial to health.
1. Agility is the ability to rapidly and accurately change the direction of the entire body; also refers
to quickness of movement. Agility allows athletes to maneuver the competition, giving them an
advantage. Some common activities where increased agility is beneficial are basketball, soccer,
tag, etc.
2. Balance is the ability of a person to hold certain position while moving or in still position. It is a
basic component of fitness we all started at a young age when we learned to walk. Some examples
where good balance is necessary are walking, bicycling, balance beam, high jump, gymnastics,
skating etc.
3. Coordination is the ability to use the senses together with the body parts in performing tasks
smoothly and accurately. Having good coordination allows an individual to complete tasks easier
and safer. Examples where coordination is necessary are basketball, soccer, gymnastics, billiards,
boxing, etc.
4. Power refers to muscular power which is the ability to release maximum force in the minimum
amount of time. It is a combination of strength (force) and speed (velocity). The more power
involved, the more explosiveness is put into activity. Some athletes that rely on power for their
success are football lineman, baseball hitter, weightlifter, wrestler, boxer, etc.
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5. Reaction Time is the time required to initiate a movement of various body parts after the
reception of a stimulus. The quicker the reaction time is, the faster the response will be made. A
few places or activities where a good reaction time is necessary are boxing, driving, catching a ball,
etc.

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6. Speed refers to the ability to do successive movements of the same kind in the shortest period
of time. Refers to how quickly you are able to complete a given task. Areas where rapid speed is
desired are track events, swimming events, etc.

LESSON 3: PHYSICAL FITNESS TEST

Physical Fitness Test

Physical fitness testing is a necessary activity in P.E. classes because it provides information
on the status of overall physical status of the students. It also serves as a basis in determining P.E
activities to be performed in order to improve a particular component of physical fitness.

Objectives of Physical Fitness Test

• Know the physical fitness level of the individual for
classification purposes.
• To have a basis of selecting activities for the physical education
curriculum
• Establish a baseline for general fitness level of physical
education class
• Establish goals in order to achieve higher levels of fitness
• Improve physical fitness levels of the students

Muscular Fitness

Standing Long Jump

Objective: To measure leg strength and power in jumping forward.

Procedure: Stand on the Starting line. Place the toes beyond the inner edge of the line. Bend
knees; swing both arms backward and jump forward as far as possible and land on both feet. Measure
the distance in centimeter from the takeoff line to the mark of the heel of the feet landed on the floor.
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Knee-bent Sit-up
Objective: To measure the endurance of the abdominal
muscles
Procedure: From lying position, bend knees and slide
heels to not more than 30 cm. from the buttocks. Feet should
rest flat on the floor or mat and separated about 20 cm. Place
both hand across the chest. Curl up by tightening the
abdominal muscles and return to original position curl up again.
Resting between sit-ups is not allowed.

Push-ups/ Modified
Push-ups

Objectives: To
measure the endurance of
the arms and the shoulder
girdle
Procedure: Men:
Both hands on the floor,
palms facing down, with
legs straightened and the
chest is two inches away
from the floor. Push-up the
trunk to full extension of
arms, keeping the body
straight from head to feet.
The body must not tag.
Women: Bend
knees. Both hands should
be on the floor, palms
facing down. Push-up trunk
to full extension of arms.
Modified Push-up
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Flexibility

Sit and Reach

Objectives: To measure the flexion of the hip and back as well as the elasticity of the hamstring
muscles.
Procedure: Sit on the floor with tape between your legs; your left foot bent the heel of the
extended right foot at the 50 cm. point. Your extended leg is being blocked by foot of your partner who
is standing in front of you.
Your bended knees’ sole is flat on the floor; the heel should be close as possible as to your
buttock. Remain in that position as you interlock the thumbs of your fingers extended and raise above
your head. Be sure your extended leg is fully stretched, as you bend your trunk forward touching with
your fingers the tape measure. Stay in that position for (2) two seconds while a tester reads and records
your score/ measurement. REPEAT the whole sequence one more time.

General Fitness

15 Minute Walk and Run around the

House
Objectives: To measure
cardio respiratory endurance
Procedure: Upon signal,
performer can run or walk as many laps
as possible within 15 minutes. Score
the number of meters completed.

Step Test
Objective: To measure physical fitness for muscular work and the ability to recover from work.
Procedure: Stand before the bench on the given signal. To begin onto the bench with one foot,
count one; then the other, count two. Step down with one foot, then the other.
Cadence: 96 steps in one minute for boys
88 steps in minute for girls
Continue up to three minutes or up as the performer stops due to exhaustion. Count the pulse
beat for 90 seconds.
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PRT PUSH-UP TEST
Material: floor mat or flat ground, stopwatch
Purpose: To assess the strength and endurance of the upper body muscle groups through push-ups.
Scoring: The maximum number of correctly performed push-ups is recorded.
Procedure: The aim of this test is to perform as many push-ups as you can in one minute.
1. The starting position is with your arms straight, elbows locked, body straight, hands places slightly
wider than shoulder-width apart with fingers pointing forward and both feet on the floor.
2. From the starting position, on the command go, start the push-up by bending your elbows and
lowering your body until the shoulders drop below the level of the elbows , then return to starting
position.
3. Pausing to rest is permitted only in the up (starting) position.

CURL UP
Procedure:
1. Sit on a mat or carpet with your legs bent more than 90degrees so your feet remain flat on the floor
(about halfway between 90 degrees and straight). Make 2 tape marks 4.5 inches apart or lay 4.5 inch
strip of paper or cardboard on the floor.
2. Lie with your arms extended at your sides, palms down and the fingers extended so that your
fingertips touch one tape mark or one side of the paper or cardboard strip. Keeping your heels in contact
with the floor, curl the head and shoulders forward until your fingers reach 4.5 inches second piece of
tape or other side of the strip. Lower slowly to beginning position. Repeat one curl every 3 seconds.
Continue until you are unable to keep the pace of one curl up every 3 seconds.
3. Two partners may be helpful. One stands on the cardboard strip (to prevent movement) if one is
used. The second assures that the head returns to the floor after each repetition. Record your score.

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FLEXED-ARM SUPPORT
Materials: Mat or Flat ground
Procedure:
Women: Support the body in a push-up position from the knees. The hands should be outside the
shoulders, and the back and legs straight. Lower the boy until the upper arm is parallel to the floor or
the elbow is flexed at 90 degrees.
Men: Use the same procedure as for women except support the push-up position from the toes instead
of the knees. Hold the 90 degree position as long as possible up to 35 seconds. Record your score.

Rating
Scale
for
PRT
Push-
ups

AGE 17-19 20-29 30-39 40-49 50-59 60-65

EXCELLENT >56 >47 >41 >34 >31 >30

GOOD 47-56 39-47 34-41 28-34 25-31 24-30

ABOVE AVERAGE 35-46 30-39 25-33 21-28 18-24 17-23

AVERAGE 19-34 17-29 13-24 11-20 9-17 6-16

BELOW AVERAGE 11-18 10-16 8-12 6-10 5-8 3-5

POOR 4-10 4-9 2-7 1-5 1-4 1-2

VERY POOR <4 <4 <2 0 0 0

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Rating Scale for Dynamic Muscular Endurance Curl-ups (MEN)

AGE 17-26 27-39 40-49 50-59 60+

CLASSIFICATION

High Performance Zone

35+ 34+ 33+ 32+ 31+

Good Fitness Zone 24-34 23-33 22-32 21-31 20-30

Marginal Zone 15-23 14-22 13-21 12-20 11-19

Low Zone <15 <14 <13 <12 <11

Rating Scale for Dynamic Muscular Endurance Curl-ups (WOMEN)

AGE 17-26 27-39 40-49 50-59 60+

CLASSIFICATION

High Performance Zone

25+ 24+ 23+ 22+ 21+

Good Fitness Zone 18-24 17-23 16-22 15-21 14-20

Marginal Zone 10-17 9-16 8-15 7-14 6-13

Low Zone <10 <9 <8 <7 <6

Rating Scale Static Endurance for Flexed-Arm Support

CLASSIFICATION SCORE IN SECONDS

High Performance Zone 30+

Good Fitness Zone 20-29

Marginal Zone 10-19

Low Zone 10
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BODY COMPOSITION
1. BODY MASS INDEX (BMI
a. Divide your weight in pounds by 2.2 to determine your weight in kilograms.
b. Multiply your height in inches by 0.0254 to determine your height in meters.
c. Square your height in meters.
d. Divide your weight in kilograms from step a by your height in meters squared from step c.
𝒘𝒆𝒊𝒈𝒉𝒕 (𝒌𝒈)
BMI= 𝒉𝒆𝒊𝒈𝒉𝒕(𝒎𝟐)

International Obesity Task Force (IOTF)

Proposed Classification of BMI Categories for Asia
BMI (kg/𝑚2 ) Classification
<18.5 Underweight
18.5-22.9 Normal
23-24.9 At risk of Obesity
25-29.9 Obese I
>30 Obese II

2. WAIST-HIP RATIO
a. Both measurements should be done with a non-elastic tape. Make the measurements while standing
with the feet together and the arms at the sides, elevated only high enough to allow measurements. Be
sure the tape is horizontal and around entire circumference. Record score to the nearest millimeter (or
1/6th of an inch). Use the same units of measurement for both circumferences. The tape should be
pulled snugly but not to the point of causing an indentation to the skin.
b. Weight measurement- measure at the level of umbilicus; measure at the end of respiration.
c. Hip measurement- measure at the maximum circumference of the buttocks. It is recommended that
you wear thin-layered clothing that will not add significantly to the measurement.
d. Divide the hip measurement into the waist measurement to determine your waist-to-hip ratio.
𝑊𝐴𝐼𝑆𝑇
𝐻𝐼𝑃
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AGILITY TEST
Agility T-test. Set out four cone as illustrated in the diagram (5 yards = 4.57 m, 10 yards = 9.14 m). The
student starts at cone A. On the command of the timer, the student sprints to cone B and touches the
base of the cone with their right hand. They then turn left and shuffle sideways to cone C, and also
touch its base, this time with their left hand. Then shuffling sideways to the right t cone D and touching
the base with the right hand. They then shuffle back to cone B touching with the left hand, and run
backwards to cone A. The stopwatch is stopped as they pass cone A.

5 yards 5 yards

B D
C
X

10 yards

A
BALANCE TEST
One Foot Balance. Stand on one foot; press up so that the weight is on the ball of the foot with the heel
off the floor. Hold the hands and the other leg straight out in front for ten seconds.
POWER TEST
Sit Wall Test. Stand comfortably with feet approximately shoulder width apart, with your back against a
smooth vertical wall. Slowly slide your back down the wall to assume a position with both your knees
and hips at 90˚angle. The timing starts when one foot is lifted off the ground and is stopped when the
subject cannot maintain the position and the foot are returned to the ground. After a period of rest, the
other leg is tested.
COORDINATION
Paper Ball Bounce. Wad up a sheet of notebook paper into a ball. Bounce the ball back and forth
between the right and left hands. Keep the hands open and palms up. Bounce the ball 3 times with
each hand, alternating hands for each bound. Timer will start once the student starts to bounce the ball
and stop once the paper ball falls off the ground.
REACTION TIME TEST
Reaction Time Ruler Test. The person to be tested stands or sits near the edge of a table, resting his
elbow on the table so that his wrist extends over the side. The assessor holds the ruler vertically in the
air between the student’s thumb and index finger, but not touching. Align the zero mark with the
student’s fingers. The student should indicate when they are ready. Without warning, release the ruler
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and let it drop - the student must catch is as quickly as possible as soon as they see it fall. Record in
meters the distance the ruler fell. Repeat 3 times and get the average score.

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LEARNING MATERIAL ACTIVITY

Test I. Inside the box are the different components of Physical Fitness and what you are going
to do is to place the components to its correct group whether it is under Health-related or skill-related.

Agility Coordination Body Composition

Flexibility Power Balance
Muscular Strength Reaction Time Speed
Muscular Endurance Cardiovascular Fitness

Health-Related Physical Fitness Skill-Related Fitness

Test II. Identify the following Health-Related Fitness Components to given situations.
_________1. The forte of Ms. Lorenzana is ballet and even in her old age, she’s able to perform
flawlessly. Other than ballet she’s also skilled in gymnastics.
_________2. Often times, our mother would ask us to pail some water at a jetmatic or faucet near
our house since the water connection is disrupted. We would hurry because the pail
full of water is heavy, or rest even before we reach the house.
_________3. When puberty hits, Cardo notices that his body is slowly changing and developing. He
noticed that with his developing body he is able to play more sports than he actually
ever did.
_________4. Alma is a former athlete, ever since she retired, she never stops her training and even
joined hard core contests like marathon and triathlon and often times won.
_________5. Martha Cecilia is a known romance writer, despite her busy schedule she never forgets
to engage in a physical activity. Since her schedule is tight, she decided to do an activity
that allows her to exercise all her body parts which opted to swimming.
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POST TEST

DIRECTION: Encircle the letter of the correct answer.

1. What is the ability of the body system to work together efficiently with the least amount of effort?
A. Physical Fitness
B. Exercise
C. Cardiorespiratory Endurance
D. Muscular Strength
2. It is the ability to use your muscles many time times without tiring. People having this are better
able to resist fatigue.
A. Cardiorespiratory Endurance
B. Flexibility
C. Muscular Strength
D. Muscular Endurance
3. Straightening a body segment; bending a body segment; moving a limb towards the body;
moving a limb away from body. What is the arrangement of the different types of flexibility based
on the above sentence?
A. Extension, Abduction, Adduction, Flexion
B. Flexion, Extension, Abduction, Adduction
C. Flexion, Extension, Adduction, Abduction
D. Extension, Flexion, Adduction, Abduction
4. Among are the benefits you can get when you exercise, which is not?
A. Looking good
B. Physically fit
C. Not feeling good
D. Meeting emergencies
5. It is the ability to exercise the entire body for long periods of time. It requires strong heart,
healthy lungs and clear blood vessels to supply the body with oxygen.
A. Cardiorespiratory Endurance
B. Flexibility
C. Muscular Strength
D. Muscular Endurance
6. It is the ability to do successive movements of the same kind in the shortest period of time.
A. Speed
B. Agility
C. Balance
D. Coordination
7. All gymnasts’ use the senses together with the body parts in performing tasks smoothly and
accurately, what kind of skill is this?
A. Reaction Time
B. Agility
C. Balance
D. Coordination
8. What kind of test measures the endurance of the arms and the shoulder girdle?
A. Step test
B. Sit and Reach
C. Push-ups
D. Standing Long Jump
9. It is the time required to initiate a movement of various body parts after the reception of a
stimulus. A few places or activities where it is necessary are boxing, driving, catching a ball,
etc.
A. Reaction Time
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B. Agility
C. Balance
D. Coordination

10. What kind of test measures the flexion of the hip and back as well as the elasticity of the
hamstring muscles?

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A. Step test
B. Sit and Reach
C. Push-ups
D. Standing Long Jump

Synthesis

In the previous lesson, you’ve encountered fitness wherein it specifically refers to “physical”
health and basically the ability of the body systems to work together efficiently with the least amount of
effort. Also, a sample was given that when a person puts in physical efforts like exercise, running or
any kind of physical activity that helps him “stay in shape” it is called fitness to better understand the
term. In this module, you’ve stumbled with its type; the Health-Related and Skill-Related.
These two tends to be seen to overlap sometimes but its difference was clearly explained.
Health-related components refer to the activities that focus on overall health and longevity. The
components are cardiorespiratory endurance, muscular strength, muscular endurance, flexibility and
body composition. These are the components that focus on how long and how far can the body hold a
particular activity.
On the other hand, a skill-related component refers to those skills that enable a person to move
more effectively in everyday movements or competitive situations. The other term for skill-related is
performance-related fitness component that’s vital for athletic success and not crucial to health. Agility,
power, speed, reaction time, coordination and balance are the following components.
To test the different components, physical fitness test is given. Procedures and illustration are
shown to guide the student. The student’s ability, capacity and perseverance are tested. How long will
they hold it? How far are they going to accomplish? How fast will they finish?

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Learning Material 3. Exercise and
Physical Inactivity
Desired Learning Outcomes

In this learning material, you shall be able to accomplish the following specific learning
objectives:
✓ Cultivate generic understanding on the concepts of physical activity and exercise.
✓ Discuss the benefits of exercise and problems of physical inactivity
✓ Engage students to different physical activities
✓ Develop one’s physical exercise program

Overview

In this learning material, you will learn what physical activity and exercise means, what benefits
would you get in doing exercises, the do’s and don’ts of exercise, and the effects of exercise on the
different body system. You will also learn what physical inactivity means and the possible diseases it
will cause in your body system. Activities are given to assess your learning.

Introduction

Over the years, people always thought that exercise and physical activity are the same. When
you do body building, lunges and squats, it is also the same as watering the plants cleaning the dishes
and watching over your little cousin. But, are they really the same? Could two different things be the
same? You think of it as ironic right? Another one, when a person exercises, is it really a must to follow
rules? A person knows its own body so why follow the rules? Heart attack and Hypertension, aren’t they
hereditary? So what’s the connection to physical inactivity?
These are some of the questions you might be thinking right now when you read the title of the
lesson. You want to find out the answer? If yes, what are you waiting for? Go through the lesson and
satisfy your thirst!
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LEARNING MATERIAL MAP

INTRODUCTION

LESSON 1: DEFINITION OF
PHYSICAL ACTIVITY AND
EXERCISE

LESSON 2: BENEFITS AND

DO’S AND DON’TS OF
EXERCISE

LESSON 3: EFFECTS OF
EXERCISE ON BODY
SYSTEMS

LESSON 4: PHYSICAL
INACTIVITY AND
CARDIOVASCULAR
DISEASES For educational purposes only

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LESSON 1: DEFINITION PHYSICAL ACTIVITY

What is Physical Activity?

Physical activity is defined as:

1. Any movement of the body that uses energy. This means daily activities such as vacuuming,
gardening or walking up and down the stairs (Anderson, 2014).
2. A body movement that is produced by the contraction of skeletal muscles and that substantially
increases energy expenditure (Lacy and Hastard, 2007).
Physical activity has many health benefits. When done regularly, moderate- and vigorous-
intensity physical activity strengthens your heart muscle, lowers your risk for many diseases such as
coronary heart disease (CHD), diabetes and cancer (NIH, 2019).

LESSON 2: DEFINITION, BENEFITS AND DO’S AND DON’T’S OF

EXERCISE

What is Exercise?

Exercise refers to planned, structured, and repetitive movement with the goal of fitness
movements (Anderson, 2014). According to English Dictionary (2019), it refers to physical activity
intended to improve strength and fitness. It consists of cardiovascular conditioning, strength and
resistance training and flexibility (McArdle, Frank and Victor Katch, 2001).
From the above definitions, we can say that physical activity is any activity that involves
movement of the different parts of the body may it your upper limb or lower limb or as whole. We can
consider that exercise is a form of physical activity, only that exercise involves planning, repetitive
movement and the goal is fitness. It depends upon the person why he or she is exercising, but the main
benefit is to have a healthy body.
If a person stops moving it will affect entirely the health condition of a person, the entire body
system will malfunction, and when we say entire it includes your mental, social, emotional and physical
health. So set up your mind and start moving and exercising now, it’s never too late.

Benefits of Exercise

Below are the benefits of regular exercise according to MentalHelp.net an American Addiction
Center Resource, 1995:
1. Exercise improves physical health. Physically active individuals have a much better health
outlook than their sedentary peers. Even modest regular physical activity has a positive influence
on people's health and vitality. A minimum of 20 to 30 minutes of moderate activity a day most
days of the week will benefit health and assist with weight loss. A formal workout is not necessary
to have these benefits; a brisk walk will suffice (although a more vigorous workout will suffice
that much more).
2. Exercise reduces risks for serious illness. Exercise reduces people's chances of developing
and dying of illnesses such as heart disease. It does this by lowering illness risk factors such as
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triglyceride and overall cholesterol levels, while improving the level of HDL (the "good"
cholesterol which is thought to reduce the risk of heart disease). Weight-bearing exercise and
strength training activities help to maintain or increase bone mass, reducing a person's risk for
osteoarthritis and associated bone fractures. Regular exercise also lowers resting blood
pressure rates for hours after an exercise session is over. In addition, moderate exercise may
significantly reduce the risk of developing type II diabetes. Arthritics who exercise often
experience more strength and flexibility in their affected joints as well as a reduced pain levels.

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Furthermore, exercise may delay or prevent the development of arthritis in other joints. Regular
walking for over a mile a day has been shown to reduce the risk of stroke significantly. Exercise
even appears to reduce the risk of developing some cancers, especially cancers of the breast
and colon.
3. Exercise increases energy and vitality feelings. Sedentary individuals often complain of
being too tired to work out. Ironically, exercise improves people's capacity for work so that people
who exercise on a regular basis actually have more energy and greater strength and endurance
for daily activities than do their sedentary peers. The feeling of increased energy and vitality is
one of the first things people tend to notice a few weeks after beginning to working out on a
regular basis.
4. Exercise helps people perform activities of daily life more easily. Physically fit people are
stronger, healthier and more energetic than sedentary people. They are able to solve problems
more readily, deal with stress more effectively, think faster and remember things more efficiently.
Overall, activities of daily life become less of a chore for active people.
5. Exercise helps people to lose and maintain weight. An exercise session burns calories and
elevates metabolic rate both during exercise and then for hours after exercise is completed. It
helps to preserve and build lean muscle mass. It works to suppress appetite. All of these benefits
work together to make exercise vital for maintaining weight loss.
6. Exercise improves mood. Exercise helps people to relax, improves sleep and reduces
muscular tension. That glow of relaxation after a workout is restorative. Research shows that
one of the best things a person can do when depressed is to force themselves to exercise. The
mood elevation effect is immediate.
7. Exercise improves self-confidence. One of the reasons many individuals do not attempt an
exercise program is because they feel they are not very athletic or coordinated. Once an exercise
program is begun, however, these same individuals discover that they are indeed able to work
out successfully: gaining muscle tone and strength, improving their stamina, and improving how
they feel emotionally. These revelations are very empowering. It is this increased sense of self
confidence and improved sense of well-being that eventually becomes the sustaining force that
helps people to continue their exercise program.
8. Exercise provides socialization opportunities. Exercising outside the home, whether in the
great outdoors, at a gym or recreation center, in an exercise class, sport group, walking or
running club, etc., all lead to encounters with other people who also enjoy working out. New
acquaintances and friendships develop readily in such contexts. Over time, having the pleasure
of one's exercise group's company becomes another reason to exercise.
9. Family relationships can benefit from exercise too. On days when the weather is nice the
entire family may enjoy a walk or the couple for a bike-ride with the children seated behind their
parents. If the family is involved in that very active phase of rearing young children, a parent's
exercise break between work and child responsibilities will likely help them to be a calmer and
abler parent.
Exercise is essential for improving overall health, maintain fitness and that helps in preventing
diseases, and provides socialization opportunities (McArdle, Frank and Victor Katch, 2001).
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10 Do’s and Don’ts of Exercise

Below are the Do’s and Don’ts of exercise according to Cando, Banawa, Biong, Ompoc, 2018
in the book Health and Fitness Management: D Workbook.
Do’s:
1. Do begin with warm-up to prepare the body and mind.
2. Do wear appropriate attire.
3. Do get an exercise buddy or accountability partner to keep you honest.
4. Do monitor the heart rate.
5. Do drink lots of water before, during and after your workout.
6. Do bend the knees a bit when landing from jumps.
7. Do listen to your body’s signals during exercises.
8. Do cool down after exercising to relax your muscles and gradually lower your heart rate.
Don’ts:
1. Do not hyperextend and/or twist the knees, elbows, neck and lower back.
2. Don’t try to race someone or get competitive when you are just starting out – you’ll risk
injury.
One must follow the steps in exercising, never be too excited to perform a risky exercise if you haven’t
start from the basic, it will only get messy. So PLAN and take the first step.
NOTE: The start is always the hardest but when you set up your mind and give your best, you’ll never
know you are already on the finish line achieved your goal and smiling proudly.

LESSON 3: EFFECTS OF EXERCISE ON BODY SYSTEM

New studies appear almost daily on the benefits of exercise, from lowering risk of heart disease
to improving memory. Whether you exercise for strength, endurance, or flexibility, the functioning of the
body is related to physiological functioning.
The body’s main physiological support systems are the musculoskeletal, cardiovascular,
respiratory, digestive, immune, nervous and endocrine systems.

Musculoskeletal System

The skeleton creates a supporting framework and protects the body’s vital organs. The bones
also act as a reservoir for calcium and other minerals. Weight-bearing exercises strengthen your bones
and helps prevent osteoporosis.
Exercise also increases muscle strength, coordination and balance. Your muscles and
connective tissue linking the bones are important for maintaining upright posture against gravity and
enabling movement. They also produce heat. Movement of the joints lubricates them with synovial fluid,
reducing stiffness. Stretching exercises can facilitate mobility and flexibility of the joints increasing your
range of motion.

Cardiovascular and Immune Systems

For educational purposes only

At the center of the cardiovascular system is your heart. Along with the blood vessels, it forms
a network for carrying blood containing oxygen and nutrients to the body, and removing waste (carbon
dioxide). Physical training strengthens your heart and normalizes blood pressure, lowering your risk of
heart disease.

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The blood vessels are supported by the lymph vessels and nodes (which make your immune
cells). The lymphatic system removes toxins and returns them to the blood circulation. Exercise boosts
lymph flow, thus promoting a healthy immune system, which is crucial for fighting infections.

Nervous and Endocrine Systems

Your nervous system consists of the brain and nerves. Its function is to receive, store, process,
and send information. It controls functions such as heart rate and breathing, as well as motor movement.
Exercise calms your nervous system, as a result of better circulation and reduced muscle tension.
Recent studies have shown that regular exercise may also improve thinking skills and enhance memory.
The endocrine system is closely associated with the nervous system. It sends hormones to the
body to control growth, blood sugar levels, body temperature, and metabolism. Exercise regulates your
hormonal balance, enhancing organ function and physical fitness, and lifting your mood.

Digestive and Respiratory Systems

The lungs provide the body with oxygen, which is necessary for cellular survival. Exercise
increases the flow of oxygen-rich blood to the body and contributes to the elimination of carbon dioxide.
The effects of exercise on respiration are seen almost immediately.
Your digestive system breaks down food into usable nutrients and eliminates waste products.
Over time, it tends to get sluggish and works less efficiently. Exercise contributes to proper functioning
of the digestive system, and aids the elimination of waste.

LESSON 4: PHYSICAL INACTIVITY AND CARDIOVASCULAR DISEASES

Physical Inactivity

On the contrary, physical inactivity or decreased physical activity has been related to several
disease conditions such as type 2 diabetes, cancer, stroke, hypertension, cardiovascular disease or
CVD, and premature mortality (Rosenburger, Phipps, Gurvitch, 2005). In addition, the American Heart
Association in 1992 stated that physical inactivity is a major risk factor for the development of coronary
heart disease or CHD (Powers and Dodd, 1996). That’s why regular exercise is important not only in
preventing disease, but also in treating and managing disease (Pedersen &Saltin, 2015).

Cardiovascular Diseases (CVD’s)

Cardiovascular disease generally refers to conditions that involve narrowed or blocked blood
vessels that can lead to a heart attack, chest pain (angina) or stroke.
1. HEART DISEASE DUE TO ATHEROSCLEROSIS
A large proportion of cardiovascular disease is due to atherosclerosis. In atherosclerosis the
walls of your arteries become thick and stiff because of the buildup of fatty deposits called plaques.
When this happens, the flow of blood is restricted. Atherosclerosis can happen throughout the body. In
the arteries of the heart it is known as coronary artery disease, in the legs, peripheral arterial disease.
Atherosclerosis happens over a period of time and its consequences can be grave and include heart
attack and stroke
Cerebrovascular disease (e.g. stroke): Disease pertaining to the blood vessels in the brain.
A cerebrovascular accident or stroke is the result of an impeded blood supply to some part of the brain.
For educational purposes only

Cerebrovascular disease includes: cerebral vascular disease, stroke, and transient ischemic attacks
Ischemic heart disease (e.g. heart attack): Heart ailments caused by narrowing of the
coronary arteries and therefore a decreased blood supply to the heart. Ischemic heart disease includes:
angina, coronary artery disease, coronary heart disease, heart attack, and sudden death

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Hypertensive heart disease: High blood pressure may overburden the heart and blood
vessels and cause disease. Hypertensive heart disease includes: aneurysm, and peripheral arterial
disease
Rheumatic heart disease: Rheumatic heart disease is caused by one or more attacks of
rheumatic fever, which then do damage to the heart. Rheumatic heart disease includes: valvular heart
disease
Inflammatory heart disease: Inflammation of the heart muscle (myocarditis), the membrane
sac (pericarditis) which surrounds the heart, the inner lining of the heart (endocarditis) or the
myocardium (heart muscle). Inflammatory heart disease includes: cardiomyopathy, pericardial disease,
and valvular heart disease, congenital heart disease, cardiac arrythmias, and heart failure.
2. CEREBROVASCULAR DISEASE
Cerebral vascular disease is caused by atherosclerosis, that is the narrowing and / or
blockage of the blood vessels that flow to the brain. If the flow of blood is cut off, this can lead to strokes
and transient ischemic attacks.
Stroke occurs when the blood supply to the brain is interrupted. This can happen either when
a blood vessel in the brain or neck is blocked or bursts. If this happens, your brain is deprived of oxygen
and parts of your brain may be permanently damaged. A stroke can kill or leave you with a permanent
disability. The consequences of a stroke can include problems with speech or vision, weakness or
paralysis.
Transient ischemic attack. Just as stroke occurs when the flow of blood is blocked, TIAs
happen when there is a brief blockage. The temporary loss of blood to the brain causes a brief, sudden
change in brain function. This may manifest as temporary numbness or weakness on one side of the
body, loss of balance, confusion, and blindness in one or both eyes, double vision, difficulty speaking,
or a severe headache. But these will disappear quickly and permanent damage is unlikely.
3. ISCHEMIC HEART DISEASE
Angina manifests as pain in the chest that result from reduced blood supply to the heart
(ischemia). Blood carries oxygen around your body and depriving the heart of oxygen has serious
consequences. Angina is caused by atherosclerosis, that is the narrowing and / or blockage of the blood
vessels that supply the heart.
The typical pain of angina is in the chest but it can often radiate to the left arm, shoulder or jaw.
If you have angina you will have noticed that the pain is related to exertion and is relieved by rest.
An angina attack is also associated with shortness of breath and sweating. If you are a woman
you may experience angina slightly differently. Women appear to have more pain in their shoulder and
middle back area, and more throat, neck, and jaw pain than men. If your angina symptoms rapidly
worsen and occur at rest this may presage an impending heart attack (myocardial infarction) and you
should seek medical help immediately.
Coronary artery disease is caused by atherosclerosis, that is the narrowing and / or blockage
of the blood vessels that supply the heart. It is one of the most common forms of heart disease and the
leading cause of myocardial infarction (e.g. heart attacks) and angina.
Coronary heart disease refers to the disease of the arteries to the heart and their resulting
complications, such as angina and heart attacks.
Heart attack (myocardial infarction) occurs when the heart’s supply of blood is stopped. A
heart attack may not be fatal, especially if you receive medical attention and treatment to deal with the
blockage soon after you have your heart attack. But you are likely to be left with a damaged heart post
heart attack. A heart attack manifests as severe central chest pain, which may also radiate to the left
arm, shoulder or jaw. Severe shortness of breath, sweating and feeling faint are common additional
symptoms. Learn more about the warning signs here.
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Sudden death occurs when there is an abrupt loss of the heart’s ability to pump blood. This
may be because of heart attack or serious abnormality of the heart’s rhythm.
4. HYPERTENSIVE HEART DISEASE
Aneurysm is a bulge or weakness in the wall of a blood vessel. Aneurysms can enlarge over
time and may be life threatening if they rupture. They can occur because of high blood pressure or a

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weak spot in a blood vessel wall. Aneurysms can occur in arteries in any location in your body. The
most common sites include the abdominal aorta and the arteries at the base of the brain.
High blood pressure (hypertension) is the excessive force of blood pumping through your
blood vessels. High blood pressure causes many types of cardiovascular disease, such as stroke and
heart failure, and renal disease.
Peripheral arterial disease (PAD) is caused by atherosclerosis, which is the narrowing and /
or blockage of the blood vessels in the legs. PAD manifests as pain in the legs when walking, which is
relieved by rest. If you have PAD you are at greater risk of developing gangrene in your legs.
5. RHEUMATIC HEART DISEASE
Rheumatic heart disease is damage caused to the heart’s valves by rheumatic fever, which is
caused by streptococcal bacteria.
Valvular heart disease. The heart’s valves keep blood flowing through the heart in the right
direction. But a variety of conditions can lead to valvular damage. Valves may narrow (stenosis), leak
(regurgitation or insufficiency) or not close properly (prolapse). You may be born with valvular disease,
or the valves may be damaged by such conditions as rheumatic fever, infections connective tissue
disorders, and certain medications or radiation treatments for cancer.
6. INFLAMMATORY HEART DISEASE
Cardiomyopathy refers to diseases of the heart muscle. Some types of cardiomyopathy are
genetic, while others occur because of infection or other reasons that are less well understood. One of
the most common types of cardiomyopathy is idiopathic dilated cardiomyopathy, where the heart is
enlarged. Other types include ischemic, loss of heart muscle; dilated, heart enlarged; hypertrophic,
heart muscle is thickened.
Pericardial disease. The sac that encases the heart is called the pericardium and it can be
affected by a variety of conditions such as inflammation (pericarditis), fluid accumulation (pericardial
effusion) and stiffness (constrictive pericarditis). The etiology of these conditions varies.
Valvular heart disease. The heart’s valves keep blood flowing through the heart in the right
direction. But a variety of conditions can lead to valvular damage. Valves may narrow (stenosis), leak
(regurgitation or insufficiency) or not close properly (prolapse). You may be born with valvular disease,
or the valves may be damaged by such conditions as rheumatic fever, infections connective tissue
disorders, and certain medications or radiation treatments for cancer.
Hence, regular physical activity helps in preventing different types of heart and blood related
disease. Unless otherwise the heart disease is already present in birth, regular physical exercise helps
minimize the progression of blockages on the arteries and blood vessels.
If you feel any of these symptoms, better to call your physician and get yourself check and ask
for recommendation different types of exercises you are most suited to perform to lessen the effects of
diseases. For educational purposes only

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LEARNING MATERIAL ACTIVITY

Test I. In this activity, you are going to make your personal exercise plan for a week and execute
it using the table below as guide. Consider the following the do’s and don’ts while executing your chosen
physical exercises.
Those rows with the same colors are one set, make sure that you will only do one set per day.
Name: ____________________
Week No. __________________
Goals:___________________________________________________________________________
_________________________________________________________________________________
_________________________________________________________________________________
_________________________________________________________________________________

WARM – UP

Activity Time/ Sets/Reps Intensity Date

Duration

https://youtu.be/CSrBaH 5
X3HxQ minutes

https://youtu.be/CSrBaH 5
X3HxQ minutes

https://youtu.be/CSrBaH 5

X3HxQ minutes

CARDIO TRAINING

Exercise Time/ Target Intensity Date

Duration Hour

Shuffle Punches

Mountain Climber Pulls

Squat Jacks
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COOL DOWN

Activity Time/ Sets/Reps Intensity Date

Duration

https://youtu.be/200LGtmO 5
S-E minutes

https://youtu.be/200LGtmO 5
S-E minutes

https://youtu.be/200LGtmO 5
S-E minutes

Test II. VLOGGING

For your final activity, make a 10-minute quality video of “a day in my life” content showing the
physical activities you’re doing at home. (40pts)

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POST-TEST

Answer the following. Encircle the letter of the correct answer.

1. This occurs when there is an abrupt loss of the heart’s ability to pump blood. This may be
because of heart attack or serious abnormality of the heart’s rhythm.
a. Sudden death
b. Stroke
c. Hypertension
d. Aneurysm
2. Heart ailments caused by narrowing of the coronary arteries and therefore a decreased blood
supply to the heart. This disease includes: angina, coronary artery disease, coronary heart
disease, heart attack, and sudden death.
a. Cerebrovascular Disease
b. Rheumatic Heart Disease
c. Ischemic Heart Disease
d. Hypertensive Heart Disease
3. This is caused by atherosclerosis, which is the narrowing and / or blockage of the blood vessels
in the legs.
a. Peripheral Arterial Disease
b. Aneurysm
c. Rheumatic Heart Disease
d. Cerebrovascular Disease
4. Exercise regulates your hormonal balance, enhancing organ function and physical fitness, and
lifting your mood. What body system is exercised?
a. Musculoskeletal Systems
b. Cardiovascular and Immune System
c. Digestive and Respiratory Systems
d. Nervous and Endocrine Systems
5. Which of the following is NOT true about exercise?
a. Listen to your body’s signal during exercise
b. Increases energy and vitality
c. Lessen socialization opportunities
d. Reduce risk of serious illness

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Synthesis

Physical activity is defined as any bodily movement produced by skeletal muscles that require
energy expenditure. The term “physical activity” should not be confused with “exercise”, which is a
subcategory of physical activity that is planned, structured, repetitive, and aims to improve or maintain
one or more components of physical fitness. Beyond exercise, any other physical activity that is done
during leisure time, for transport to get to and from places, or as parts of person’s work has a health
benefit.
Meanwhile, physical inactivity is a term used to identify people who do not get the
recommended level of regular physical activity. Therefore being physical inactive can lead to high risks
of getting different cardiovascular diseases.
In this particular module, guided with different stay-at home activities, students are expected to
become more physically active, will be engaged in various form of exercises so that at the end of the
course they will have a more developed physiological aspects and will be less prone of having disease
specifically cardiovascular diseases.

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