LUGAIT COLLEGE

CHED Center of Excellence for Teacher Education

DEPARTMENT OF PHYSICAL EDUCATION
1st Semester, A.Y. 2021 – 2022

PE 101
MOVEMENT ENHANCEMENT
Module 3

Instructor: Stephanie A. Timo

INTRODUCTION INTO PHYSICAL FITNESS AND WELLNESS

I. Learning Outcomes
At the end of this module, the students must have:
1. Discussed comprehensively physical fitness, health and wellness;
2. Demonstrated healthy lifestyle habits; and
3. Showed appreciation of the importance of healthy living and optimal health
in one’s life through active engagement in the class activities.

II. Overview

Some decades ago, people were strong and healthy because they were used
to walking long distances and would have to perform every household chore. In
the recent decades, the growth of technology in very fast manners has decreased
man’s efforts in every walk of life. Earlier, the life of our ancestors was good and
their lifestyle was very healthy. Nowadays, most people of any age group suffer
from one or more diseases like high blood pressure, heart attack, stress- related
disease, etc. In order to keep ourselves physically, mentally, emotionally, socially
and intellectually healthy, we need to be active and energetic on a daily basis by
having a well- maintained diet, doing exercise, positive thinking and systematic
good habits. People need a disciplined walk-in life.
In school, you will be taught how to live a better lifestyle through a fitness
and wellness course that will educate you how to live a quality life and live your
life to its fullest potential. Real success is not about having a lot of money. Having
a good living will not help unless one lives a wellness lifestyle. The most important
factor that affects one’s personal well-being is our lifestyle.

III. Presentation of the Lesson

HEALTH

“Health is wealth” according to a common saying. It is correct and true. It is only our
good health which remains during worst times. It helps us face all challenges in life.

Health is a “state of complete physical, mental, and social well-being and not merely
the absence of disease or infirmity.”

- WHO (World Health Organization)

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Health is the “optimal well-being that contributes to one’s quality of life. It is more
than freedom from disease and illness, though freedom from disease is important to
good health”.

- Corbin and Welk, et al. (Concepts of Physical Fitness)

Health is “the condition of being sound in body, mind or spirit, especially freedom
from physical disease or pain.”

- Merriam-Webster

Health is the “ability to live your dreams. It is not about the absence of pain,
discomfort or disease. Instead, it points more toward a quality and healthy life.”

- Moshe Feldenkrais Creator of the Feldenkrais Method (created to improve

human functioning by increasing self-awareness through movement.)

“The best way we can do to maintain health is to preserve it through a healthful

lifestyle, rather than waiting until one is sick and then trying to get well. This state of
enhanced well-being is referred to as ‘wellness’.”

What is Wellness?

Wellness is the integration of many different components (social, emotional,

mental, spiritual, and physical) that expand one’s potential to live (quality of life) and
work effectively and to make a significant contribution to society.

- Charles Corbin, et al. Concepts of Physical Fitness

Wellness is “satisfying your needs regarding mental and emotional stability,

social consciousness and adaptability, spiritual and moral fiber, and physical health
consistent with your heredity.”

- William Prentice Get Fit Stay Fit

“Good health is not about the absence of illness. The notion of good health has
evolved notably in the last few years and continues to change, as scientists learn
more about lifestyle factors that bring on illness and affect wellness. Wellness -living
requires implementing positive programs to change behavior in order to improve
health and quality of life, prolong life, and achieve a total well-being.”

DIMENSIONS OF WELLNESS

Wellness has seven dimensions. These dimensions of wellness are an approach

to healthy living and balanced life by recognizing the positive influences on our well-
being. Each dimension is being considered individually, but “it is important to
recognize that the dimensions are not independent of one another; they are
interconnected. This means that factors affecting one dimension will often affect
others.”

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 PHYSICAL WELLNESS The dimension most commonly associated with
being healthy. It is the ability to maintain a healthy
quality of life that allows us to get through our daily
activities without undue fatigue or physical stress.

• Physically well individuals:

1) Physically active,
2) Exercise regularly,
3) Eat a well-balanced diet,
4) Maintain a recommended body weight,
5) Get sufficient sleep,
6) Practice safe sex,
7) Minimize exposure to environmental
contaminants
8) Avoid harmful drugs including tobacco and
excessive alcohol, and
9) Seek medical exams and care as needed
• Physically well people also exhibit good cardio-
respiratory endurance, appropriate muscular
strength and flexibility, and maintain proper
body composition right for his/her age.

EMOTIONAL WELLNESS The ability to understand your own feelings,

accepting your limitations, and achieving emotional
stability. The ability to acknowledge and share
feelings of anger, fear, sadness or stress, hope, love,
joy and happiness in a productive manner.
The Path to Emotional Wellness:
1) Awareness of thoughts and feelings,
2) Using a positive attitude,
3) Seeking support and expressing emotion in
a suitable manner,
4) Setting priorities, and
5) Accepting mistakes and learning from them

MENTAL WELLNESS / The ability to open our minds to new ideas and
INTELLECTUAL experiences that can be applied to personal
WELLNESS decisions, group interaction and community
betterment. It is engaging the individual in creative
and stimulating mental activities to expand their
knowledge and skills and help them discover the
potential for sharing their gifts with others.

• An intellectually well person:

1) Cherishes mental growth and stimulation,
2) Is involved in intellectual and cultural activities,
3) Is engaged in the exploration of new ideas and
understanding.
4) An intellectually well person explores issues
related to problem solving, creativity, and
learning as well as spending more time
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 pursuing personal interest, e.g. reading books,
magazines, newspaper keeping abreast of
current issues and ideas
5) Intellectually well people are also curious and
interested in the communities around them as
well as in the world.

SOCIAL WELLNESS The ability to relate well with others, both within
and outside the family hunt. You see the value in
living in harmony with your fellow human being,
seeking positive, interdependent relationships with
others, and developing healthy behavior.
WAYS TO CULTIVATE SOCIAL WELLNESS FOR
LIFE:
1) Practice Self-Care
a) Self-care embraces basic needs such as:
• Getting enough sleep,
• Bathing and brushing teeth,
• Eating healthy,
• Exercising regularly, and
• Avoiding negative coping mechanism like
smoking or over-drinking(alcoholic drinks)
2) Know Thyself
• Identify your needs, preferences and values
and communicate them to the people around
you.
3) Don’t criticize, judge or blame
• People can easily get caught up in self- critical
thinking which perpetuates low self- esteem,
contributes to depression and anxiety, and
inhibits social interaction.
• No one wants to be judged, criticized or
blamed, and if those dynamics are present, it
can indicate an unhealthy and potentially
abusive relationship.
4) Own Up to Your Part
• Take responsibility of yourself in disagreements
or conflict by using the “I” language and don’t
push all the blame onto the other person.
5) Rekindle old friendships with people who are
respectful, positive and supportive.
• Maintaining friendship with individuals who
respect, love and accept you for who you are is
crucial to our social wellness.
6) Don’t Be A Flake
• Be mindful of the commitments you make and
keep them.
• Know your limitations and don’t spread yourself
too thin.
7) Appreciate Yourself and Others

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 • Giving more energy to positives than negatives
help to keep us happier, healthier and more
hopeful.

ENVIRONMENTAL The capability to live in a clean and safe

WELLNESS environment that is not detrimental to health. It is
the ability to recognize our own responsibility for the
quality of the air, the water and the land that
surround us.

Threats to the Earth’s Environment:

1) Climate Change- is increasing the frequency

and intensity of natural events like droughts,
wildfires, heat waves, rainstorms, tropical
cyclone and hurricane.
2) Species Extinction and Biodiversity Loss- All
causes are created by consumer demands as
people branch out into areas that were once
home to various species, e.g. intensive
agriculture, unsustainable fishing, wildlife
poaching, habitat degradation, and destruction
acid rain
3) Air Pollution and Water Pollution

• Air Pollution- Ninety-two percent of the world

population lives in areas with polluted air which
cause 11.6 of global recorded death (WHO)
• Water Pollution
a) The Global Risks Report 2018- point out that
plastic pollution is so great that micro- plastic is
found in 83% of tap water in the world.
b) Chemical pollution from agriculture and
industries, plants and animals are killed or
attacked by toxins that end up in lakes, ponds
and oceans.
4) Water Crisis- All continents are affected by a
water shortage. Water shortage occurs due to
careless overuse, prolonged drought and rising
temperatures.
5) Natural Resources Drain- Consumers place
more demands on the Earth’s natural resources
as the population increases.
6) Deforestation- The Global Risks Report 2018
notes that in 2016, 29.7 million hectares of
forests were cut down. This lead to loss of
biomass and plant species, habitats of animals.
• Deforestation disrupts the natural balance of
ecological system
• Deforestation is also a drive of climate change
7) Soil Degradation- It results to:
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 a) Soil Erosion
b) Soil Compaction
c) Application of agricultural chemicals

SPIRITUAL WELLNESS Is the ability to establish peace and harmony in

our lives.
It is a personal matter involving values and
beliefs that provide a purpose in our lives.

• Spiritual wellness follows the following tenets:

a) It is better to ponder the meaning of life for
ourselves and to be tolerant of the beliefs of
others than to close our minds and become
intolerant.
b) It is better to live each day in a way that is
consistent with our values and beliefs than to
do otherwise and feel untrue to ourselves.

• Reaching Spiritual Wellness

a) It is important for everyone to explore what

they believe is their own sense of meaning and
purpose.
b) The path to spiritual wellness may involve:
• meditation
• prayer
• affirmation
• specific spiritual practices that support your
connection to a higher power or belief system.
c) Having compassion, the capacity for love and
forgiveness, altruism, joy, and fulfillment help
you enjoy your spiritual health.
d) Your religious faith, values, beliefs, principles,
and moral define your spirituality.

OCCUPATIONAL
WELLNESS The ability to get personal fulfillment from our jobs
or our chosen career field while still maintaining
balance in our lives.

• You have the ability to achieve a balance

between work and leisure time.
• A person who is occupationally well has his or
her own “ideal” jobs which allow them to thrive.
• Occupationally well people are able to maximize
their skills, and they have the opportunity to
broaden existing skills or gain new ones.
• Occupational wellness encourages collaboration
and interaction among co-workers which
fosters a sense of teamwork and support.

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 THE INTEGRATION OF WELLNESS DIMENSIONS

- Wellness Dimensions +
Depressed Emotional-mental Happy
Ignorant Intellectual Informed
Unfit Physical Fit
Lonely Social Involved
Unfulfilled Spiritual Fulfilled
Negative Total Outlook Positive
- Charles Corbin, et al.
Concepts of Physical Fitness

Assessment Task
Activity # 1 (detach this page and submit to the teacher)
Name: _________________ Course & Block: _________________
Name:
Subject: ____________________ Course & Year: Class Schedule:
Instructor: _____________________

Self -Check Test:

True or False. Write “T” if the statement is True and “F” if False on the space
before the number.
1. Physical activity plays an important part for health and wellness.
2.“To maintain health is to preserve it through a healthful lifestyle.”
3. Wellness can change behavior and prolong life.
4.The integration of different components that expand ones potential to
live and work effectively is called Fitness.
5. Being healthy is simply the absence of illness, avoidance of tobacco and
excessive alcohol.

II. Multiple Choice. Choose the correct answer from the choices given. Write
your answer on the blank.
1. According to him, Health is an “ability to live your dreams.”
a. Moshe Feldenkrais c. Corbin and Welk
b. WHO d. Merriam -Webster
2. According to him “Health is a state of complete physical, mental, and
social well-being.”
a. Moshe Feldenkrais c. Corbin and Welk
b. WHO d. Merriam -Webster
3. Health is the condition of being sound in body, mind or spirit, especially
freedom from physical disease or pain.
a. Moshe Feldenkrais c. Corbin and Welk
b. WHO d. Merriam -Webster
4. Wellness is satisfying one’s needs regarding mental and emotional
stability, social consciousness and adaptability, spiritual and moral fiber.
a. William Prentice c. Moshe Feldenkrais
b. Charles Corbin d. WHO
5.“It is an optimal well-being that contributes to one’s quality of life.”
a. Merriam-Webster c. WHO
b. Corbin and Welk d. Moshe Feldenkrais

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