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COLLEGE OF EDUCATION

NAME OF THE GENERAL EDUCATION

PROGRAM
COURSE TITLE Physical Activity Toward COURSE CODE PE01
Health & Fitness 1 (PATHFit 1)
PREREQUISITE/ CO- None COURSE UNIT 2 units
REQUISITE
COURSE OUTCOME CO1: 1.Examine how to improve fitness from baseline levels
MODULE 1 Introduction to Physical Fitness & Exercise
LESSON LEARNING After successful completion of this module, you should be able
OUTCOME/S to:
a. define the different terminologies in Physical fitness and
components of physical fitness;
b. differentiate the concepts and components of physical
fitness;
c. interpret the pulse analysis data in relation to PA; and
d. do a DIY physical fitness test.
TOPICS Physical Fitness
WEEK / INCLUSIVE 2-4
DATE August 22-Sept. 3, 2022
MODALITY Synchronous & Asynchornous (MS Teams & NEO-LMS)

▪ LESSON PROPER

INTRODUCTION
LEGAL BASES OF PHYSICAL EDUCATION
1987 Constitution of the Philippines
Article XIV – Education, Language, Sciences and Technology, Arts, and Culture and
Sports

Sec.1. The state shall promote Physical Education and encourage sports programs,
league competitions, and amateur sports, including for international competition,
to foster self-discipline, teamwork, and excellence for the development of a healthy
and alert citizenry.

Sec.2. All educational institutions shall undertake regular sports activities throughout the
country in cooperation with athletic clubs and other sectors

Sec.19. Is all that remains of a more elaborative provision proposed by Commissioner

Padilla, a former Olympic Athlete himself. His proposal reads:

“The state shall promote Physical Education and encourage sports programs for
the total development of a healthy and alert citizenry. All schools, colleges, and
universities, public and private, shall undertake regular sports activities, athletic
competitions in organized leagues, from the barrio, municipal, provincial, regional
to the national sports program, in cooperation with athletic clubs and other
sectors”.
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OBJECTIVES OF PHYSICAL EDUCATION

Physical education as a part of the educational system strives to help or facilitate
the development of the potentialities of the individuals so that they can attain total fitness
that enables them to enjoy a good and useful life. It includes the acquisition and
refinement of motor skills as well as develops and maintains fitness for optimal health and
well-being. The objectives of physical education are focused on the acquisition of those
skills through the following aspects of development (Dimapilis et al., 2009).
A. Physical Development
Focus is on the acquisition and development of
physical skills which can increase one’s capability to
enjoy lifetime recreational pursuit. This is attained
through regular exercises and participation in varied
vigorous activities.
Source: http://horievet.info/health-and-wellness- Regular physical activity and good physical
clipart/health-and-wellness-clipart-best-of-stock-
illustration-of-mind-body-soul-arrows-circle-cycle/
fitness help enhance the quality of life in many ways. Physical fitness and exercise can
help keep fat levels in the normal range and is responsible for muscle development that
can improve one’s perception of self.

B. Mental Development
Through physical education activities, the learners
acquire knowledge and understanding of rules and
strategies of the games, sports, and dance instruction.
Varied activities in physical education help the students
develop their ability to analyze body movements, skills, and
game situations.
Source: http://clipart-
library.com/clipart/1842488.htm
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C. Emotional Development
Physical education activities provide opportunities
for self-expression and emotional mastery. People
who have more positive feelings about physical
activities are said to have a positive balance of
feelings. A positive balance feeling increases the
chances that a person will develop self-confidence,
self-reliance, and self-control. Positive character traits

Source: like courage and discipline are most likely to become

ttps://confidentparentsconfidentkids.org/about-the-
blog/about-social-and-emotional-development/ part of an individual’s life.
D. Social Development
Physical activity often promotes the opportunity to be
with other people. It is in this social experience that
many appreciate the importance of physical education
activities. Through active participation in the activities,
positive and desirable traits are developed like
cooperation, sportsmanship, friendliness, good
Source: http://clipart-library.com/social-
leadership, respect for others, and honesty in-group development-cliparts.html/

competition.

DEFINITION OF PHYSICAL EDUCATION, FITNESS AND WELLNESS

Physical education makes a unique
contribution to the development of the
total person. It is the only area of the
school curriculum that promotes the
development of motor skills and fitness.
Andin (1988) defined physical
education as an integral part of the
educational program designed to
Source:
https://www.123rf.com/photo_3409477
promote the optimum development of the individual physically,
7_physical-education-word-cloud- socially, emotionally, and mentally through total body movement in
concept.html
the performance of properly selected physical activities.
Tulio (2008, p2) also defined physical education as the interdisciplinary study of
all areas of science to the transmission of physical knowledge and skills to an individual
or a group, the application of these skills, and their results.
Physical Education aims to help students to develop
skills and good habits. It assists in developing skilled, smart,
happy, competent, and intelligent individuals. It refers to the
enhancement of the individual’s growth and development Source:
through total-body movements. The informal nature of the http://stifffamily.com/201
8/03/01/the-bad-word/
activities in the physical education class provides relaxation and
relief from strains and tensions. Physical education activities
 1 Source:
http://stifffamily.com/201
8/03/01/the-bad-word/

COLLEGE OF EDUCATION

teach students to work as part of a team or an individual in a wide variety of play-like and
physical education activities. Students will develop good health and maintain their high
level of physical fitness that enables them to enjoy a good life (Dimapilis, N.J. et al., 2009).

Everyone desires to have a fit and healthy body. When you are healthy, you can
be productive and efficient. You have a feeling of well-being and happiness.
Physical Fitness is defined as “a
physical state of wellbeing that allows people to
perform daily tasks or activities with vigor, reduce
the risk of health problems related to lack of
exercise, and establish a fitness base for
participation in a variety of physical activities
Source: https://www.dreamstime.com/stock-illustration-
group-smiling-people-sport-uniform-holding-word-fitness-cartoon- (AAPHERD).
Physical Fitness is the ability of an individual to perform one’s daily activities
colorful-vector-illustration-white-background-image96326084

efficiently without undue fatigue, reduce the risk of the health problems, and with extra
“reserve” in case of emergency.
Physical Fitness, the ability of the human body to function with vigor and
alertness, without undue fatigue, and with ample energy to engage in leisure activities,
and to meet physical stresses. Muscular strength and endurance, cardiorespiratory
integrity, and general alertness are the overt signs of physical fitness (Microsoft Encarta,
2009).

Physical fitness has been considered as an important goal of physical education.

Good physical fitness and regular physical activity are important to wellness. Regular
physical activity and good fitness play a vital role to enhance quality of life in many ways.
Physical fitness and exercises can help one look well, feel good, and enjoy life. Exercise
helps keep the person’s fat levels low and improves his muscle tone thus resulting in a
good self-perception. Fitness and exercise have been physical health benefits that help
an individual feel good and function effectively (Dimapilis, et.al, 2008).
Physical fitness is a combination of medical fitness (body soundness) and dynamic
fitness (capacity for action). A physically fit person is free from disease and can move
and perform efficiently. Neither nor physical proficiency alone constitutes physical fitness,
which combines both qualities. Another factor is the emotional factors. This is readily
apparent in athletic contests, where good performance requires self-discipline, effective
teamwork, and the ability to remain calm under stress.
Thesaurus.com defined wellness
as the quality or state of being healthy in
body and mind, especially as the results of
deliberate effort¸ and an approach to
Source:
https://www.fotosearch.com/CSP
healthcare that emphasizes preventing
008/k42043808/ illness and prolonging life, as opposed to emphasizing treating
diseases.
According to the University of Buffalo, the State University of New York, wellness
is the conscious development of the whole self. Embarking on a wellness journey is a
process of searching for the appropriate "tools" to make you a healthier and happier
human being, plus discovering your effective methods to use these "tools" for continued
growth and development. As there is a great variety in all aspects of life, there are also
countless ways to cultivate yourself on an ever-changing path of wellness. The National
Wellness Institute now recognizes eight "dimensions," or essential life areas that
collectively comprise the wellness (well-being) of all human beings.
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THE PURPOSE OF PHYSICAL EDUCATION

1. To involve the learner in a wide range of movements, knowledge, and skills-
building experiences.
2. To contribute to the learner’s growing value system and his/her development of a
responsible attitude and behavior essential to a healthy lifestyle.
3. To promote understanding and appreciation for the differences among people in
physical activity settings.
4. To develop the habit of regularly participating in physical activity as part of a health-
enhancing personal fitness plan.
5. To expand options for the wise use of leisure time.

FACTORS IN ACHIEVING FITNESS AND WELLNESS

A fit and healthy mind and body can be attained through proper diet, regular
exercise, and a balanced lifestyle.
A proper diet includes GO energy food; GROW
for bones, muscle, and teeth; and GROW food for skin,
hair, and eyes. Eat a variety of fresh fruits and
vegetables, whole grains, and food that are low in fat,
sodium, and sugar content. Choose food that is baked, Source:
https://www.y
boiled, and broiled. Limit your food intake and do not outube.com/w
atch?v=fnUB
overeat. 3hK5Ji0/
Regular exercise helps improve blood
circulation so that the bloodstream will be able to
continuously supply oxygen and nutrients to the vital organ of the body. Regular exercise
also helps reduce stress, increase energy, control weight, and brighten your mood.
Choose an exercise that suits your body. Start with moderate activities and progress
to vigorous ones.
A balanced lifestyle helps reduce the risk of diseases and increases your chance
to live longer. It makes you feel and look good. Apart from
diet and exercise, a balanced lifestyle includes the following:
1. Enough rest and sleep
Source: 2. Optimistic outlook in life
nthillonline.com/the
-damaging-work- 3. Organized and realistic priorities
life-balance-myth-
where-exactly-is- 4. Good relations with family and friends
australia-going-
wrong/
5. Various interest and hobbies that develop your
intellect, talents, and skills
6. Strong determination to succeed and become a responsible and responsive
member of society
7. Good hygiene and healthy habits
8. A holistic set of ethics, values, and spirituality

FINDING THE HEART RATE

Accurate measurement of exercise heart rate is crucial in monitoring exercise
intensity. Although digital heart rate monitors are available and are reasonably accurate,
performing pulse rate measurement is still encouraged.
Proper pulse rate measuring techniques are done at the following:
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• Apical site. This is taken at the apex of the heart and

Source:
can sometimes be felt very clearly by placing the heel of the
https://www.register
ednursern.com/apic
hand over the left side of the chest.
al-pulse-
assessment-and-
• Radial pulse site. The pulse is taken from the radial
location/ artery at the wrist, in line with the thumb, using the tips of the
pointer and middle fingers.

• Carotid pulse site. This pulse is

taken from the carotid artery just
beside the larynx using light
pressure from the tips of the
pointer and middle fingers.
Remember, never check both the
carotid artery at the same time. Source: https://www.firstaidforfree.com/how-to-take-a-pulse-in-
first-aid/

• Temporal pulse site. This pulse can sometimes be obtained from the left or right
temple with light pressure from the tips of the pointer and middle fingers.

According to the Philippine National Guidelines on Physical Activity, as cited by

Callo and Dajime (2016), the adolescent should engage in a total of 60 minutes of
moderate to vigorous physical activities every day. An exercise performed at moderate
to vigorous intensity will elevate the heart and breathing significantly. A higher heart rate
implies that the activity is more intense. One of the best ways to set the correct intensity
of an exercise is by computing the target heart rate (THR).

The target heart rate (THR) is computed based on the maximal heart rate (MHR)
and the resting heart rate. The MHR is
the highest number of heartbeat per
minute observed during a very
strenuous and exhaustive physical
activity. It can also be estimated by
subtracting the age from 220.
Meanwhile, the resting heart rate is the
number of heartbeat per minute
commonly measured lying down or right
after waking up. It is estimated by
counting the pulse at the wrist, heart,
head, or neck for 10 or 15 seconds and
multiplying it by six (or four). Measuring
Source: https://www.registerednursern.com/apical-pulse-
assessment-and-location/
the heart rate immediately after an
exercise can provide a good estimate of the
actual intensity of the workout because a variety of factor (e.g., age, fitness level, and
intensity and duration of exercise) can influence the rate of recovery. It is also important
to begin measuring the pulse rate within five seconds after stopping a given activity too
closely approximate the heart rate during exercise.

There are two ways of determining the THR: the maximum heart rate (MHR)
method and the heart rate reserve (HRR) method. MHR method is a very common and
easy way of determining THR. To use this, determine first the MHR either through
maximal stress test or the age – adjustment formula. (Age – estimated MHR = 220 –
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Age). The THR is more accurate when using a measured MHR than the age-adjusted
formula. According to the MHR method, a moderate intensity exercise would elicit heart
rate from 55% to 70% representing moderate intensity while a heart rate from 70% to
85% is classified as vigorous. On the other hand, the HRR is the difference between the
MHR and the resting heart rate. A heart rate between 50% to 65% of the HRR is classified
as moderate intensity while a heart rate reserve from 65% to 80% is considered vigorous.
An individual should maintain the THR during exercise in order to derive the benefits of
aerobic exercise.
Another way of monitoring the intensity is to use a subjective method called Borg’s
Ratings of Perceived Exertion (RPE).
Studies show that this subjective rating
is strongly correlated to heart rate and
other indicators of physical exertion.
The rating scores range between 6 (No
Exertion) to 20 (Maximal Exertion). Source:
http://exercise.
According to the American Heart trekeducation.
Association, the moderate-intensity org/assessmen
t/borg-scale-
exercise would have an RPE score of rpe/

12 to 14 while vigorous exercise would

get a score of 15 to 17. Another
subjective method of monitoring
aerobic exercise intensity would result
in a light sweat whilst still be able to
converse. Very strenuous exercise results in a rapid breathing rate and an individual
would not be able to talk without pausing.

FITNESS AND TESTING ASSESSMENT

Physical fitness testing helps to determine the state of your well-being and
measures the level of performance of your muscles, heart, and lungs.

HEALTH-RELATED FITNESS TEST

A. Body Composition

Body composition refers to the amount of the body’s body fat-free mass as
compared to the amount of body fat. The fat-free mass includes bone, water, muscle,
and tissue while body fat refers to the fat within the body. Being overweight or obese is
an indication of excessive accumulation of body fat.

Formula

Classification
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Source: https://www.ncbi.nlm.nih.gov/books/NBK535456/figure/article-18425.image.f1/

B. Waist Circumference

Waist circumference is a good predictor of visceral fat

which contributes more risks of cardiovascular disease and
diabetes than fat located in other areas.
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Source:
http://accuster.com/portable-
bmi-machine
Source: http://valions.org/TakeChargeOf%20YourHealth.pdf

Flexibility Test
1. Zipper Test is a test of upper arm and shoulder girdle flexibility intended to parallel
the strength/endurance assessment of that regions

Purpose – to be able to touch the fingertips together behind the back by

reaching over the shoulder and under the elbow.

Source:
https://slideplayer.com/slide/42754
94/

Standard (Scoring)
0- did not touch fingertips
1- just touched fingertips
2- fingers overlapped by 1-2cm.
3- fingers overlapped by 3-4 cm.
4- fingers overlapped by 5-7 cm.
5- fingers overlapped by 8cm or more

2. Sit-and-reach – a test of flexibility for the lower extremities particularly the

hamstring

Purpose – to be able to reach as far as possible without bending the hamstring

Source: http://www.fitnessvenues.com/uk/fitness-testing-
sit-and-reach-test.html
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Source:
http://www.fitnessvenues.c
om/uk/fitness-testing-sit-
and-reach-test.html

3. 90-degree push-ups

Purpose - To measure the strength of upper extremities

Push-ups for men

Source: http://www.bethpage.ws/jfk/mpadalino/fitnessgram.htm

Push-ups for ladies

Source:
https://www.stylecraze.com/articles/
pushups-for-women-and-their-
benefits/#gref
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Push up Chart for Men & Women

Source:
https://www.darkironfitn
ess.com/how-many-
pushups-should-i-be-
able-to-do/

4. Curls-ups

Purpose – to measure the strength of abdominal muscles

Source:
https://pyfp.org/doc/f
itnessgram/fg-07-
muscular.pdf

Starting position

Position of the student in the “up” position for the

curl-up test
Curl-ups Chart

Source:
https://www.lif
espanfitness.c
om/fitness/res
ources/articles
/health-
fitness-
assessment-
test-
definitions
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5. 3-Minute Step Test

Purpose – to measure cardiovascular endurance

Source:
http://philphysicalactivityguide.blogspot.com/2016/07/
ang-pagsubok-sa-mga-sangkap-ng-physical.html

3 Minutes Step Test Chart

Source:
http://gameofhealth.co
m/the-seven-numbers-
resources/fitness-
test/3-minute-step-test

Source:
http://gameofhealth.co
m/the-seven-numbers-
resources/fitness-
test/3-minute-step-test
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MONITORING HEART RATE

1. Resting Heart Rate (RHR)

This is the number of pulse beat at rest. The best time to take the RHR is upon
waking up in the morning. The average RHR is 75 beats for males and 80 for
females per minutes.
2. Working Heart Rate (WHR) or Exercises Heart Rate (HER) or Target Heart Rate
(THR)

This is the 60-80% of your heart’s maximum capacity (after deducting age)
while exercising. An ordinary college freshman should approximately have WHR
of 130 – 160 pulse per minute. This is gradually attained in the work-out phase
and sustained by steady exercise for about 20 minutes.
3. Recovery Rate (RR)

This is the number of pulse beats taken 5 to 10 minutes after a workout or after
walking and stretching in the gradual cool-down. The heartbeat should go back to
normal or slightly above the resting heart rate.
Cooper (n.d.) recommends pulse-taking at the wrist using the forefinger and
the middle finger.

▪ ACTIVITY/ EXERCISE/ ASSIGNMENT

1. Physical activities readiness questionnaire
2. NEO-LMS online written work task
3. Pulse analysis
4. Physical Fitness Test

▪ SUPPLEMENTARY LEARNING MATERIALS

National Association for Sports & Physical Education (2011). Physical education for lifelong fitness: the
physical best teachers guide. Retrieved June 2, 2021, from https://www.pdfdrive.com/physical-
education-for-lifelong-fitnessthe-physical-best-teachersguide-e157699949.html

▪ REFERENCES

Anatomy & Physiology. Types of body movements. Retrieved on July 16, 2018, from
http://library.open.oregonstate.edu/aandp/chapter/9-5-types-of-body-movements/
Bonoan, B.G. (October 5, 2012). Exercise science and fitness training: Theoretical and
practical information on health, fitness, performance, and exercise program
design. Retrieved on June 21, 2016, from
http://exercisescienceandfitnesstraining.blogspot.com/2012/10/physical-activity-
and-physical-fitness_5.html
Bedinghaus, T. (2018). Top four health benefits of dance. Retrieved on July 18, 2018,
from https://www.thoughtco.com/top-health-benefits-of-dance-1006907
Collins English Dictionary. Retrieved on July 18, 2018, from
https://www.collinsdictionary.com/dictionary/english/dancercise
DepEd Physical Fitness Test. Retrieved from
http://depedmarikina.ph/resource%20material/DepEd%20Physical%20Fitness%2
0Test.pdf
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Dictionary.com, LLC. (2018). Retrieved on June 11, 2018, from

http://www.dictionary.com/browse/wellness
Doyle, A. J. The Exercise and physical fitness. Retrieved on March 20, 2010, from
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Fernardo-Callo, L., & Dajime P.F. (2016). Physical education and health, volume 1.
Manila: Rex Book Store.
Hamill, J., Knutzen, K.M., & Derrick, T.R. (2015). Biomechanical basis of human
movement (4th ed.). Retrieved on July 13, 2018, from
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6/Miha%20Dezman/Miha_Dezman_references/%C4%8Clanki/19_Biomechanical
%20Basis%20of%20Human%20Movement.pdf
Human Kinetics. Retrieved on June 14, 2018, from
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Human Kinetics Inc. (2014). Fitness for life. Retrieved on June 21, 2016, from
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progression
Mangubat, A.S., Tolitol, M.B., Urbiztondo, S.M.M., & Vergara, L.A. (2016). Hope 1
health optimizing physical education: Fitness. Quezon City: Vibal Group Inc.
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Porto, J.A., Vargas, A.A., & Collao, M. E.P. (2016). Fitness for life, health optimizing
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Quinn, E. (December 16, 2014). The principle of specificity – definition. Retrieved on
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Rcampus.(2020). Irubrics: PE group dance presentation rubrics. Retrieved July 18,
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Sawhney, K. (2004). Dancercise for fun and fitness. Retrieved on July 18, 2018, from
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Study.com. (2003-2016). What is aerobic exercise? - Definition, benefits & examples.
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Williams, L. (2006-2016). An example of aerobic exercise. Retrieved on June 17, 2016,
from http://exercise.lovetoknow.com/Examples_of_Aerobic_Exercise
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