MODULE 1

THE HEALTHIEST
AND FITTEST ME
HEALTH OPTIMIZING PHYSICAL EDUCATION 1
PHYSICAL
FITNESS
PHYSICAL FIT
A person who is free from
illnesses and can do
physical or sports activities
and still has an extra
energy to do more
activities.
PHYSICAL FITNESS
Physical fitness is a combination of health fitness and body fitness.

• Body fitness, on the other It is not enough for someone to

hand, is refers to the ability to only look good and feel good in
do strenuous physical or order to be called physically fit. An
sports activities without individual should also take into
getting tired easily. consideration his kind of lifestyle
including the food he takes every
• Health fitness refers to your day because it can lead him to
body’s ability to fight off better health.
diseases.
HEALTH RELATED
FITNESS
This is primarily associated with disease
prevention and functional health.
Participating in regular health-related
fitness helps you control your weight,
prevents diseases and illness, improves
mood, boosts energy and promotes
better sleep.
HEALTH RELATED FITNESS
1.Body Composition – The combination of all the
tissues that make up the body such as bones,
muscles, organs and body fat.
2.Cardiovascular Endurance – The ability of the
heart, lungs, blood vessels, and blood to work
efficiently and to supply the body with oxygen.
3.Flexibility – The ability to use your joints fully
through a wide range of motion.
4.Muscular Endurance – The ability to use muscles
for a long period of time without tiring.
5.Muscular Strength – The ability of the muscles to
lift a heavy weight or exert a lot of force one time.
SKILL RELATED FITNESS COMPONENTS
1. Agility – The ability to change body
positions quickly and keep the body under
control when moving.
2. Balance – The ability to keep the body in a
steady position while standing and moving.
3. Coordination – The ability of the body parts
to work together when you perform an
activity.
4. Power – The ability to combine strength with
speed while moving.
5. Reaction Time – The ability to move quickly
once a signal to start moving is received.
6. Speed – The ability to move all or a part of
the body quickly.
SPECIFIC COMPONENTS
OF PHYSICAL FITNESS
1.Agility –The ability of the individual to change direction or position in space with quickness
and lightness of movement while maintaining dynamic balance.
2.Balance – The ability to control organic equipment neuro-muscularly; a state of equilibrium.
3.Coordination - The ability to integrate the body parts to produce smooth motion.
4.Endurance – The ability to sustain long continued contractions where a number of muscle
groups are used; the capacity to bear or last long in a certain task without undue fatigue.
5.Flexibility – The quality of plasticity, which gives the ability to do a wide range of movement.
6.Organic Vigor – It refers to the soundness of the heart and lungs which contributes to the
ability to resist disease.
7.Power – The ability of the muscles to release maximum force in the shortest period of time.
8.Speed – The ability to make successive movements of the same kind in the shortest period of
time.
9.Strength – The capacity to sustain the application of force without yielding or breaking; the
ability of the muscles to exert efforts against resistance.
PHYSICAL
ACTIVITY
PHYSICAL ACTIVITY AND
EXERCISE
According to the WHO, physical
activity is any skeletal muscle-driven
movement that involves the use of
energy. Any movement, whether done
for recreation, transportation to go to
and from locations, or employment, is
considered physical exercise.
PHYSICAL ACTIVITY AND
EXERCISE

1.Occupational - these refer to tasks performed within the workplace

setting, such as lifting equipment and books, visiting colleagues'
desks, or preparing meals in the pantry.
2.Domestic - these encompass tasks undertaken within the home
environment, such as laundry and dishwashing, gardening,
carpentry, baking, or household cleaning.
3.Transportation - these activities involve movement from one place
to another, such as riding public transportation like jeepneys,
tricycles, motorcycles, or bicycles.
4.Leisure Time - These activities are pursued during recreational
periods and include pastimes like playing games, swimming, hiking,
or engaging in crafts.
EXERCISE
Based on findings from Buckworth and
Dishman study, exercise involves
intentional, structured, and repetitive bodily
movements performed with the goal of
enhancing or sustaining physical fitness and
overall health.
AEROBIC, MUSCLE-STRENGTHENING, AND
BONE-STRENGTHENING ACTIVITY
1.Aerobic Activities- these are exercises that involve
rhythmic movement of large muscles over an
extended period, improving cardiovascular fitness.
Examples include jogging, swimming, or cycling.
2.Muscle-Strengthening Activity- this category involves
activities like weightlifting or resistance training, which
target specific muscle groups to enhance strength and
endurance.
3.Bone-Strengthening Activity- these activities promote
bone growth and strength by exerting force on the
bones.
Examples include running, jumping, or weight-bearing
exercises like squats.
BARRIERS TO PHYSICAL ACTIVITIES
• Lack of time- busy schedules can make • Fear of injury- concerns about getting hurt
during exercise may deter individuals from
it challenging to allocate time for
participating in physical activities.
exercise.
• Lack of skill- feeling inadequate in
• Social support- having friends or family
performing certain exercises may
members who encourage and join in discourage participation.
physical activities can positively • High costs and lack of facilities- access to
influence adherence. gym memberships, equipment, or suitable
• Lack of energy- fatigue or low energy exercise facilities can be limited by financial
levels can hinder motivation to engage constraints or geographic location.
• Weather conditions- extreme weather, such
in physical activities.
as extreme heat, cold, or rain, can make
• Lack of motivation- without clear goals
outdoor activities uncomfortable or unsafe.
or incentives, staying motivated to
exercise regularly can be difficult.
EATING HABITS
• refers to why and how people eat, which
foods they eat, and with whom they eat, as
well as the ways people obtain, store, use,
and discard food.

INFLUENCES ON FOOD CHOICES

• Cultural
• Social
• Religious
• Economic
• Environmental
• Political
INDIVIIDUAL PREFERENCES
Every individual has unique likes and dislikes concerning foods. These preferences develop over
time, and are influenced by personal experiences such as encouragement to eat, exposure to a
food, family customs and rituals, advertising, and personal values.

CULTURAL INFLUENCES
A cultural group provides guidelines regarding
acceptable foods, food combinations, eating patterns,
and eating behaviors. Compliance with these
guidelines creates a sense of identity and belonging
for the individual.

SOCIAL INFLUENCES
Members of a social group depend on each other, share
a common culture, and influence each other's behaviors
and values. A person's membership in particular peer,
work, or community groups impacts food behaviors.
INDIVIIDUAL PREFERENCES

RELIGIOUS INFLUENCES
Religious proscriptions range from a few to many,
from relaxed to highly restrictive. This will affect a
follower's food choices and behaviors.

ECONOMIC INFLUENCES
Money, values, and consumer skills all affect what a
person purchases. The price of a food, however, is not
an indicator of its nutritional value. Cost is a complex
combination of a food's availability, status, and
demand.
INDIVIIDUAL PREFERENCES

ENVIRONMENTAL INFLUENCES
The influence of the environment on food habits derives from a
composite of ecological and social factors. Foods that are
commonly and easily grown within a specific region frequently
become a part of the local cuisine.

POLITICAL INFLUENCES
Political factors also influence food availability and trends. Food
laws and trade agreements affect what is available within and
across countries, and also affect food prices. Food labeling laws
determine what consumers know about the food they purchase.

Eating habits are thus the result of both external factors (politics) and internal factors
(values). These habits are formed, and may change, over a person's lifetime.
IMPROVING YOUR EATING HABITS
Although many of our eating habits were
established during childhood, it doesn’t mean
it’s too late to change them.

• REFLECT on all of your specific eating

habits, both bad and good; and, your
common triggers for unhealthy eating.
• REPLACE your unhealthy eating habits with
healthier ones.
• REINFORCE your new, healthier eating
habits.
MODULE 1 HEALTH OPTIMIZING PHYSICAL EDUCATION 1
THE HEALTHIEST
AND FITTEST ME

GROUP ABNEGATION
LEADER: Basilio, Zeena Marie M.
ASST. LEADER: Sumile, Rhenjane L.
MEMBERS:
Dela Rosa, A-jay N. Recarion, Dynnes G.
Fabian, Maria Pauleen R. Sabornido, Sean Yvan C.
Farin, Miguel Enrique DG. Sumbillo, Yheisha Mhae C.
Martinez, Katelyn L.