INTRODUCTION:

The role of Physical Education on a student's well-being encompasses the acquisition of motor
skills necessary for successful participation in various forms of physical activity. The thrust of Physical
Education in the 21st century is to equip students with skills necessary to pursue an active lifestyle from
childhood to late adulthood.

The book provides the students with a preview of the different activities that can be sustained by the
student over the years. More importantly, it provides steps for the students to be an independent learner.

The book is aligned with the standards of the K+12 curriculums and emphasizes on the 21st Century
skills. The concepts in the book are based on current research as well as recommendations of the world
renowned organizations such as NASPE, ACSM, AHA, CDC, WHO, DOH, and FNRI.

The lessons are programmed such that concepts from different health disciplines are integrated.

The book uses differentiated instruction in order to accommodate different learning styles of students. The
book provides case studies that the student can relate, analyze, and reflect on.

The book will be a valuable learning resource for the student who wants to become an independent,
active, and lifelong learner.

Unit I: Exercise Prescription

Module 1
Health Optimizing P.E. (H.O.P.E. )1
At the end of the module, the learners will able to:
  Distinguish aerobic from muscle – and – one strengthening activities
 Explain how to optimize the energy systems for safe and improved performance
 Relate health behaviours (eating habits, sleep , and stress management) to health risk factors and
Physical Activity (PA) performance
 Differentiate types of eating (fuelling for performance, emotional eating, social eating, eating
while watching television or during sports events)
 Recognize the role of PAs in managing stress
 Self – assess Health-Related Fitness (HRF) status, barriers to PA participation, and diet
 Set Frequency , Intensity, Time, and Type (FITT) goals based on training principles to achieve
and/or maintain HRF.
 Engage in at least 60 minutes of moderate to vigorous physical activities (MVPAs) most days of
the week, in and out of school
 Analyze physiological indicators such as heart rate, rate of perceived exertion, and pacing
associated with MVPAs to monitor and/or adjust participation or effort
 Observe personal safety protocol to avoid dehydration, overexertion, hypo and hyperthermia
during MVPAs participation
 Identify school and community resources in case of an injury or emergency
 Demonstrate proper etiquette and the safe use of facilities and equipment
 Participate in an organized event that address health/fitness issues and concerns
 Recognize the value of optimizing health through participation in Pas
 Display initiative, responsibility, and leadership in fitness activities
 Realize the potential for health and fitness related career opportunities
 Organize fitness event for a target health issue or concern

Pre – Assessment:
Are you living an active lifestyle? According to the World Health Organization, a person who
engages in various physical activities can complete at least 10,000 steps every day. Track the number of
steps you take each day using a pedometer. Rate your physical activity level based on the following
categories:
 Number of Steps Classification
Less than 5,000 Sedentary
5,000 to 10,000 Slightly Active
More than 10,000 Active

Record the number of steps you took each day for the entire week and compute the average steps
per day, Identify your physical activity level and answer the following questions.
1. Would you consider yourself as an active person? Why?
_____________________________________________________________________________________
____________
_____________________________________________________________________________________
____________
2. In what days of the week were you most active? Which days were you least active?
_____________________________________________________________________________________
____________
_____________________________________________________________________________________
____________
3. Are you willing to make some changes to become a more active person?
_____________________________________________________________________________________
____________
_____________________________________________________________________________________
____________

Chapter 1 – Exercise for fitness

 Everyone wants to be fit and healthy. There are over a hundred researches that show how to
achieve fitness and wellness – the clear solution is to move more and eat well/ the solution might be
simple but choosing which fitness program to follow or what food to eat is overwhelming. The fitness
industry is flooded with various tools and programs that promise to help you get fit fast with less work.
This book will help you weed out the jungle of choices and provide quick answers to common fitness
concerns..
There is a significant increase in awareness on the health benefits of physical activity and fitness
on Filipinos. Health agencies such as Department of Health and the World Health Organization here
implemented strategies that promote an active lifestyle in the past decade. Physical activity programs aim
to decrease the prevalence of sedentary lifestyle because studies show that physical inactivity is a
significant risk factor for several non-communicable diseases.
The general idea of health promotion strategies is to encourage Filipinos to move more. It is
recommended that teenagers engage in physical activity for at least 60 minutes every day. 2008, the Food
and Nutrition Research Institute reported that 86% of Filipino high school students in Manila fail to
achieve the recommended physical activity. The WHO reported similar results after the Global School –
based Student Health Survey was conducted in 2007. Moreover, the global study indicated that Filipino
teenagers are one of the most sedentary in the world because they only engage physical activity for at least
60 minutes on an average of one day per week.
Physical Fitness is a condition that allows the body to effectively cope with the demands of daily
activities and still has the energy to enjoy other activity leisure activities. Physical fitness is a broad term
and has many components. It is inappropriate to say that a dancer is more fit than a fire fighter. In relation
to health and wellness, experts have identified several components that an individual should maintain at an
adequate level to remain healthy and reduce the risk of premature death, disease, and injury.

IMPORTANCE OF AN ACTIVE LIFESTYLE

Regular, moderate to high intensity of physical activity, and exercise was proven to improve
overall health and fitness. As such, it:
 Improves bones, joint, and muscle strength
 Develops motor control and coordination
 Helps maintain a healthy body composition
 Improves the psychological functioning of an individual
 Increases the efficiency of the lungs and heart
  Increase muscle strength and endurance
 Protects from musculoskeletal problems such as “low” back pain
 Possible delays the aging process
 Reduces the risk of cardiovascular diseases such as coronary artery disease and strike
 Promotes healthy cholesterol level
 Helps regulate blood pressure
 Decrease risk of Type 2 diabetics
 Reduces the risk of breast and colon cancer
 Improves control over anxiety and depression and build self-esteem and social interaction

The health benefits of regular exercise have been confirmed by hundreds of researches in the past
20 years. Notable health institutions such as the DOH and WHO have strong advocacies toward the
promotion of an active lifestyle.

ACTIVITY 1 Physical Activity Questionnaire

The following questions will help you analyze your physical activity preference and habits. It will
help you make decisions concerning your health and fitness level. This is NOT A TEST. Answer the
questions as honestly as possible and use the scoring guide to help you assess your physical activity level.
1. In the past week, how active were you during your PR class?
a. I did not join the PE class
b. I just stood/walked around during class
c. I ran and played a bit
d. I ran and played most of the time
2. In the past week, how many days were you active for at least 60 minutes?
 a. 0
b. 1 to 2 days
c. 3 to 4 days
d. 5 or more days
3. In the past week, how many days did you spend watching TV or playing video games for more
than 2 hours?
a. 0
b. 1 to 2 days
c. 3 to 4 days
d. 5 or more days
4. In the past week, i spent most of my leisure time ________________________________
a. Reading books
b. Walking the dog
c. Performing moderate intensity sports, games and dance
d. Performing high intensity sports, games and dance
5. In the past week, how many hours in a day did you spend in moderate to high intensity activities?
a. more than 4 hours
b. 3 to 4 hours
c. 1 to 2 hours
d. Less than an hour
6. In the past week, how many hours of your weekend did you spend in moderate high intensity
activities?
a. more than 4 hours
b. 3 to 4 hours
c. 1 to 2 hours
d. Less than an hour
7. In the past week, how many minutes of your PE class did you actually spend playing or dancing or
moving?
a. Less than 15 minutes
b. 15 to 30 minutes
c. 31 to 45 minutes
d. More than 45 minutes
8. In the past week, how would you classify your participation in various physical activities?
a. Inactive
b. Lightly active
c. Moderately active
d. Very active

Activity 2: Synthesis
1. Among the various adaptations to aerobic exercise, resistance exercise and stretching exercise,
which one is the most important adaptation for you? Why?
2. Why is the stage of change depicted as a spiral staircase?
3. Explain why fitness is achieved not, received.

Activity 3: Evaluation
The following statements are common reasons of people who do not regularly engage in
physical activity. Rank the statements according to how much you agree with them, with “1” being the
best statement that describes you, and “7” for the statement that does not hold true for you.
_____ Exercise is hard and tiring
_____ I would rather do something else than exercise
_____ I think i do not look good when i exercise
_____ I do not have the money to enrol in a fitness center or gym
_____ My parents do not encourage me to exercise
_____ I have a very busy schedule
_____ I do not know any sport or exercise

What are your top 3 barriers? Write specific ways on how you can overcome these barriers
1. _______________________________________________________________________________
_________
2. _______________________________________________________________________________
_________
3. _______________________________________________________________________________
_________

Chapter 2 – Exercise Program Design

Fitness standards are higher than health standards. People can get fit by becoming more active.
However, you need to practice caution because doing more is not exactly doing it right. There are safe and
effective principles of exercise training that can help you improve and sustain your improvements while
avoiding injuries.
PRINCIPLE OF EXERCISE TRAINING
 Principle of Overload – states that the body must work harder than what it is used to in order for
it to adapt. It implies that exercise is a controlled form of stress that will stimulate the body to
become stronger.
 Principle of progression – states that the body should experience a gradual increase in workload.
If the principle of overload asks “how hard?” then the principle of progression asks “How Soon?”
the body will get injured if it experiences a workload that is too hard and too soon
 Principle of Specificity – states that the body will adapt specifically to the workload it
experienced. It implies that improvements in fitness level will be limited to the activities that one
is performing.
  Principle of Individuality – states that no two person are the same and their rate of adaption to the
same workload differs. This principle emphasizes the need to create an exercise program that is
individual - specific.
 Principle of Reversibility - the adaptations that take place as a result of training are all reversible.
While an exercise program requires rest for the body to recover, too much rest may be
counterproductive. The principle or Reversibility is another way of stating the principle of disuse.
In the same manner that a doctor prescribes a medication, the key to a well-designed exercise program
is that it should cater to the individual’s needs and goals. The program should address the weaknesses and
needs of the individual.
Following guidelines that can help in determining fitness goals
 Write short – term and long – term performance goals
 Set realistic goals
 Write specific goals
 Write a fitness contract

You can also use the SMARTER objectives in setting your fitness goals
Table 2.1 Smarter Objectives
OBJECTIVE
DESCRIPTION GOAL
S
I will exercise for 30
What, why, who, when, and how ? you should have a definite direct target
S Specific
objective
minutes at least 3 times
a week
I will be able to run for
M Measurable Objectives should be measurable to truthfully gauge your goal 30 minutes without
stopping
Attainable/ I will finish 5K fun run
A Achievable
Goals should be stimulating, neither too comfortable nor too difficult in 30 minutes or less
I will compete in a 10K
R Realistic Goals should be attainable given the resources, effort, and time. event in 6 months
I will lose at least 5
T Time Goals must be timely, helpful and attainable in a period of time kilograms in 3 months
I will learn how to
swim and ride a bike so
E Exciting Goals must be motivational and encouraging to level up and improve i can join the triathlon
club
I will increase the
Evaluate the workout you have done. Its regularity, moderation, time
R Recorded given, and the progress made with the type of training
distance i can run by
10% every 2 weeks
 It is always best to start any undertaking with a plan. The idea is similar to what you do before
the actual building of a house. For example, an architect would design a house based on the conditions of
the building site as well as the needs of the people who will live in it. The assessment process helps an
architect design a plan that is specific to the site conditions.
In exercise program design, the assessment process can provide relevant information on the
health risk, physical limitations, and muscle weakness of an individual. The pre – participation screening
is essential to rule out the presence of medical conditions wherein strenuous activities and certain types of
exercises are contraindicated. In some cases, an intense physical activity nay lead to cardiac arrest or an
asthma attack.

Table 2.2. Components of a Pre – Participation Screening Program

TEST PURPOSE
PAR – Q Identify history for chronic medical conditions
HRF Test Battery Evaluate current fitness level
Movement Screen Evaluate movement instability

The physical activity readiness questionnaire is a subjective method in identifying the risk of
cardiovascular diseases. It is composed of seven questions answerable by “Yes” or “No”. Each question
evaluates one’s history for medical conditions such as heart disease, hypertension, chronic obstructive
pulmonary disease, and diabetes mellitus.
An exercise program is easy to design if one knows where to begin. This is similar to a student
looking for his/her classroom with a map at hand. The first thing he/she needs to know is where he/she is
on the map. It is important that a person gets baseline information on his/her current fitness level so he/she
can orient himself on how far he/she is from his/her goal.

Safety precautions before performing exercise

 One mile run – is a popular test to assess cardiovascular endurance.
 One minute Push – up – assesses muscular fitness of the muscles in the upper torso
 One minute curl – up - aims to assess the muscular fitness of the muscles in the abdominal area.
 Sit and reach – evaluates the flexibility of the hip and the hamstring
 Body mass index – is a widely accepted tool to evaluate body composition.
 Waist girth – an important tool to assess the relative amount of fat in the abdominal region.

Table 2.3 Optimal Scores for Adolescents in Various Fitness Test

OPTIMAL RANGE
SEX
1 Mile Run Push Up Curl - Up Sit & Rich BMI Waist
MALE < 10:30 >30 >45 >45 cm <25 kg/m2 <102 cm
min
FEMALE < 11:30 >20 >35 > 50 cm <25 kg/m2 <88 cm
min

Exercise is an activity that will stimulate the body to adopt and become stronger. The
stimulus has to be appropriate to derive the health benefits. If the stimulus is too light, the body
will not adapt, and if it is too hard, it may cause some injuries.
The FITT principle – is an acronym for frequency, intensity, time, and time. These are the
key factors in designing an exercise program that will address the current fitness level, provide
means to overload the body, and trigger positive adaptations.
 Table 2.4 FITT Principle in Exercise Program Design
FACTOR DEFINITION
Frequency Number of sessions in a week
Intensity Difficulty level of the exercise or work demand
Time Duration or distance covered in an exercise session
Type Mode of exercise or activity

Lastly, the type of activity is influenced by the fitness goal and the current fitness level/ the
program should be designed so that the exercise is the best activity to specifically address the fitness goal.
For instance, an individual who wants to develop his/her endurance to swim 2 kilometers should choose
swimming as his/her main activity though there are different strategies to achieve this goal.

Table 2.5 Common Methods of Monitoring Intensity and Duration According to Type of Activity
Exercise Intensity Time
Aerobic Heart rate, RPE, Talk Test Elapsed Time, Distance
Resistance Percent of 1RM Repetitions, Sets
Flexibility Tightness, Discomfort Elapsed Time

Repetitive movements performed over time can alter the normal movement pattern of an
individual. It will result to movement inefficiency and muscle imbalance. A muscle imbalance occurs
when muscle pairs have different strength or if the muscles surrounding the joints are tight. A muscle
imbalance will eventually lead to chronic musculoskeletal injuries.
Movement screening can be used to evaluate the presence of muscle imbalance. Movement patters
like squats, lunges, trunk rotation and push – ups can show neuromuscular deficiency. These deviations
from the correct technique should could be carefully observed in order to identify overactive or
underactive muscles.

Table 2.6 Guidelines for the Correct Squat Technique

Body Part Correct Position for squat
Shoulders Elbows held behind the ears throughout the movement
Hips Trunk remains flat without leaning forward too much
Knees are stable and does not exhibit movement to the
Knees
side nor to the front
Feet is in full contact with the ground and aligned with
Ankle
the knees
Balance is maintained when thighs are parallel to the
Quality
ground

SQUAT
The correct position of the body when performing the squat.
 The squat is a multi – joint movement that has the ability to show neuromuscular deficit in the
core muscles and the lower extremity muscles. The movement is common to sports because it mimics the
preparatory motion when jumping and the recovery phase when landing.

Lunge
The correct position of the body when performing the Lunge

The lunge is another movement that evaluates movement stability and neuromuscular deficit of
the lower extremities. It can also show if an individual has poor flexibility as well as balance problems

Table 2.7 Guidelines for the correct lunge technique

Body Part Correct Position for the forward Lunge
Elbows held behind the ears throughout the
Shoulders
movement
 Hips Trunk remains flat and vertical
Knees Knees are aligned with hip and foot
Heel of the lead leg should be in contact with
Ankle the floor and under the lead knee while the
heel of the rear foot is off the ground
Balance is maintained when the lead thigh is
Quality
parallel to the ground

Trunk Rotation
The correct position of the body when performing the lunge and twist.

Trunk Rotation is common movement in many sports that involve throwing. Throwing
movements push the center of the gravity of the body outside of the normal region and forces the deep
abdominal muscles to counteract the displacement.

Table 2.8 Guidelines for the correct Lunge and Twist Technique
Body Part Correct Position for the Lunge and twist
Arms are parallel to the ground and the
Shoulders
opposite elbow crosses the lead knee
Trunk remains flat and does not bend while
Hips
twisting
Knees Knees are aligned with hip and foot
Heel of the lead leg should be in contact with
Ankle the floor and under the lead knee while the
heel of the rear foot is off the ground
 Balance is maintained when the lead thigh is
Quality
parallel to the ground

Push – up
The correct position of the body when performing the Push – up

The Push – up - is a basic exercise that evaluates the strength of the arms and abdominal muscles
as well as the flexibility of the shoulder joint. The test starts with the hands at a position wider than the
shoulder.the arms are straight and the weight is evenly balanced over the hands and feet. While keeping
the head, back, knees, and heels in a straight line.

Table 2.9 Guidelines for the correct Push – Up Technique

Body Part Correct Position for the Lunge and twist
Head is centered between the shoulders and the elbows are wider than the
Shoulders
shoulders

Hips Trunk remains flat and straight from head to buttocks

Knees Knees are straight and thighs does not touch the ground
 Weight is balanced over the forefoot balance is maintained as chest is lowered
Ankle
close to the ground

Quality Balance is maintained as chest is lowered close to the ground

PARTS OF AN EXERCISE PROGRAM

An exercise workout has three components: warm-up, exercise load, and cool down. The exercise
load is the programmed activity that would elicit beneficial adaptations when performed regularly. A
warm-up is essential prior to the actual workload as it prepares the body for more strenuous activity.

Table 2.10 Characteristics of a Warm - up

Warm - up Recommended
Time 6 – 10 minutes
Intensity Moderate
Type of Activity General multi – joint movements
followed by specific movements
Recovery Allow a 5 minute recovery period before
actual exercise

The warm – up starts with general multi – joint movements such as jogging or skipping to
increase over all body temperature. It is followed by dynamic stretching exercises to activate the
neuromuscular units and improve coordination and proprioception. It is believed that the enhanced
proprioception will improve game performance and reduce incidence of injuries.
Flexibility - increases the range of motion by lengthening the muscle and tendons surrounding the
joint. There are different types of stretching exercises. Dynamic stretches are flexibility exercises that
emphasize on the active range of motion and are performed without holding the joint for a period of time.
On the other hand, static stretches are exercises that hold the joint in a stationary position for a period of
time.
Recovery – is just as important as the workload because during this period, the body starts to make
microscopic changes essential for adaptation.
The Cool down - bridges the period between workout and rest. Transition is important to deter
the pooling of blood in the lower extremities.

Activity 1: Fitness Assessment

Perform the fitness test described earlier in the lesson. Write the scores and rate if you are in the
optimal range or below the optimal range
Name
_____________________________________________________________________________________
 ____
Rating
Fitness Component Score
(within or below optimal range)
Aerobic Capacity
Muscular Endurance
Muscular Strength
Flexibility
Body Composition

Activity 2: Goal Setting

Name
_____________________________________________________________________________________
____
Fitness Component Short – term goal Long – term goal
Aerobic Capacity
Muscular Endurance
Muscular Strength
Flexibility
Body Composition

Activity 3: Fitness Contract