HEALTH OPTIMIZING PHYSICAL EDUCATION 1

Exercise for Fitness

a. Aerobic activities
b.Muscle- and bone strengthening activities (resistance training)

COMPETENCIES:
1. Distinguishes aerobic from muscle-and bonestrengthening activities.
2. Explains how to optimize the energy systems for safe and improved performance.
3. Relates health behaviors (eating habits, sleep and stress management) to health risks
factors and physical activity assessment performance.
4. Differentiates types of eating (fueling for performance, emotional eating, social eating,
eating while watching tv or sports events).
5. Recognizes the role of physical activity assessments in managing one’s stress.
6. Self-assesses health-related fitness (HRF). status, barriers to physical activity assessment
participation and one’s diet.
7. Sets Frequency Intensity Time Type (FITT) goals based on training principles to achieve
and/or maintain health-related fitness (HRF).
8. Engages in moderate to vigorous physical activities (MVPAs) for at least 60 minutes most
days of the week in a variety of settings in- and out-of school.
9. Analyzes physiological indicators such as heart rate, rate of perceived exertion and pacing
associated with MVPAs to monitor and/or adjust participation or effort.
10. Observes personal safety protocol to avoid dehydration, overexertion, hypo- and
hyperthermia during MVPA participation.
11. Identifies school and community resources in case of an injury or emergency.
12. Demonstrates proper etiquette and safety in the use of facilities and equipment.
13. Participates in an organized event that addresses health/fitness issues and concerns
14. Recognizes the value of optimizing one’s health through participation in physical activity
assessments.
15. Displays initiative, responsibility and leadership in fitness activities.
16. Realizes one’s potential for health-and fitness related career opportunities.
17. Organizes fitness event for a target health issue or concern.
 WEEK 1
Room for differentiation: If students find the previous question too challenging, do
any of the ff:
a) Describe a person who is physically fit. How do you know that a person is
physically fit? What can he do? What does he eat?
b) You may also ask them to react to this quote by Jim Rohn – “Take care of your
body, it is the only place you have to live.”
c) Or ask your students – What comes to your mind when you see/hear/read “Physical
Fitness?”

PHYSICAL FITNESS
Physical Fitness is a state of good health and well-being of an individual.It is “a set
of abilities that one possesses in order to perform physical activities.”

Components of Fitness:

a) Health-related physical fitness( HRPF) consists of specific components that have

a relationship with good health, or a lower risk of illness. HRPF includes: body
composition, cardiovascular endurance, flexibility, muscular endurance and muscle
strength
b) Skill-related physical fitness (SRPF) pertains to components related with learning
motor skills quickly and ability to achieve high level of performance in sports. SRPF
includes: agility, balance, coordination, power, reaction time and speed
c) Physiological Fitness relates to biological systems that are influenced by one’s
level of habitual physical activity Physiological Fitness includes: Metabolic Fitness
(MetF), Morphological Fitness (MorF) and bone integrity (BI)

As humans, we have the power to shape and influence our physical fitness. The three
components of physical fitness can be directly affected by our diet (what we eat) and
the amount of physical activity we do.

ACTIVITY #1:
After knowing the components of physical fitness, it is now time to reflect on one’s
fitness. Write all the physical activities that you perform regularly.

Examples:
washing the dishes
walking to school
lifting weights
sweeping the floor
watering the plants
playing sports
ironing the clothes
fetching a pail water
dancing
 Physical Activities
-Any bodily activity that enhances or maintains physical fitness, health and wellness.
Any bodily movement produced by skeletal muscles that requires energy expenditure.

Types of Physical Activities:

 Aerobic
 Muscle-strengthening
 Bone-strengthening

ACTIVITY #2:
Refer to your answers in our Activity #1, categorize your answers into aerobic, muscle-
strengthening and bone-strengthening, based on your previous knowledge.

Physical Activities
a) AEROBIC – moves your large muscles, such as those in your arms and legs.
Aerobic activities make your heart best faster than usual. Regular aerobic activity
strengthens your heart and lungs. Examples: walking, running, swimming, bicycling,
dancing, sports such as basketball and soccer,
b) MUSCLE-STRENGTHENING – improves strength, power and endurance of
muscles. Examples: doing push-ups, pull-ups and sit-ups, lifting weights, climbing the
stairs, digging the garden.
c) BONE-STRENGTHENING – helps your bones grow and keeps them strong.
When your feet or arms support your body’s weight, and your muscles push against
your bones, these are bone-strengthening activities. Example: jumping, skipping,
hopping.

ACTIVITY #3:
Answer the following questions:
a) Of the three components of fitness, in what area do you need to improve the most?
How do you plan to improve on them?
b) Which type of physical activity are you most comfortable with?
c) Do you consider yourself physically fit?
d) What do you want to learn during this course?

ASSIGNMENT:
Answer the following (pre-exercise screening tool)
a) Has your doctor ever said that you have a heart condition and that you should only
do
b) Physical activity recommended by a doctor?
c) Do you feel pain in your chest when you do physical activity?
d) In the past month, have you had chest pain when you were not doing physical
activity?
e) Do you lose your balance because of dizziness or do you ever lose consciousness?
f) Do you have a bone or joint problem (for example, back, knee, or hip) that could be
made worse by a change in your physical activity?
g) Is your doctor currently prescribing drugs (for example, water pills) for your blood
pressure or heart condition?
h) Do you know of any other reason why you should not do physical activity?