Module No.

2-5
Module Content:
Module 2: Wellness
Module 3-5: Physical Fitness and its Components
Course Title: Teaching PE and Health in the Course Code: PEH 301
Elementary Grades
Instructor: Gerald R. Pascual, MST Term & AY 2ND Sem, 2020-2021
Email: [email protected] Contact No. 09265633891

Name:_____________________________________________________ CP #:
__________________________________________
Address: ___________________________________________________ Email:
_________________________________________
I. Overview
Everyone wants to be fit and healthy. There are over a hundred researches that shows 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.
Physical activity involves any bodily movement caused by muscular constrictions that in the expenditure
of energy. It is usually classified according to its purpose such as occupational, transport-related, household,
and recreational. Many people believe that one should engage in sports and exercise to be active, which is a
misconception. In fact, sports and exercise are just part of the activities that can be classified under
recreational physical activity. Exercise is a planned program of physical activities usually designed to improve
physical fitness with purpose of increasing physical fitness level. While physical activity is different from
exercise, research shows that both physical activity are exercise, research shows that both physical activity
and exercise can improve one’s wellbeing. It should be noted that the protection conferred by being fits is
higher than being physical active.

II. Intended Learning Outcome (ILOs)

Upon completion of this module, the students should be able to:
A. define wellness, Physical fitness and the components of physical fitness.
B. apply the theory of wellness, Physical fitness and the components of physical fitness.
III. Learning Resources & References
 Callo, L.F. & Dajime, P.F. (2016). Physical Education and Health Volume I, Manila, Phillipines. REX Book
store,inc.
 https://www.pfizer.com/health-wellness/wellness/what-is-wellness#:~:text=Wellness%20is%20the
%20act%20of,how%20it's%20linked%20to%20health.
 http://www.munciejournal.com/2019/06/the-importance-of-wellness/
 https://www.uwsp.edu/health/Pages/about/7DimensionsWellness.aspx

IV. Lecture Content / Summary of Lesson

Module 2: WELLNESS
WHAT IS WELLNESS?
Wellness is the act of practicing healthy habits on a daily basis to attain better physical and mental health
outcomes, so that instead of just surviving, you’re thriving.
To understand the significance of wellness, it’s important to understand how it's linked to health. According to
the World Health Organization (WHO), health is defined as being “a state of complete physical, mental and social well-
being and not merely the absence of disease or infirmity.”
Several key areas of your lifestyle are considered dimensions of overall Wellness. They include: social
connectedness, exercise, nutrition, sleep and mindfulness. Each one has an impact on your physical and mental health.
By making simple and healthy choices on a daily basis, you will be well on your way towards reducing stress, having
positive social interactions and achieving optimal wellness.
 Start with small changes within each dimension and take it one day at a time – you don’t have to run a marathon
or go on a restrictive diet to implement wellness into your everyday life! We've listed a few examples for each
dimension:
 

Social Connectedness- Connecting with friends or loved ones is a great way to help improve
your physical and mental health. Take 10 minutes out of your day to call someone you’ve been thinking about. This is a
great way to connect and catch up with the people that matter the most to you.

Exercise-Even 20 or 30 minutes of daily exercise can have a positive impact on your overall sense
of well-being and help improve your mood. Don’t know where to start? Try a brisk walk on your lunch break or opt for
the stairs instead of the elevator when you can.

Nutrition-By adding wholesome ingredients to your plate, you’ll be taking steps towards
becoming a healthier you. Some food for thought: pack an apple and some raw veggies in your bag to keep as a handy
snack. This may help you avoid vending machines or fast food when you’re on the go.

Sleep -Consider your sleep hygiene. Avoid caffeine after 12pm, include quiet and calm activities
before going to bed, and wake up at the same time every day – these are simple ways you can begin your journey
towards becoming a successful sleeper.

Mindfulness- Did you know that practicing mindfulness is good for the body and mind, helps with
focus and also changes the brain? Take a moment right now to consider your own mind and how you are feeling. The
more you tap into your own thoughts, the more you may become aware of how you react to stressful events – so start
practicing mindfulness today!
 

Seven Dimensions of Wellness

The term wellness has been applied in many ways. It is much more than just physical health, exercise, and nutrition.
Wellness is multidimensional including: Spiritual, Physical, Emotional, Career, Intellectual, Environmental, Social
(SPECIES). Wellness is a full integration and the pursuit of continued growth and balance in these seven dimensions of
wellness.

Each dimension contributes to our own sense of wellness or quality of life, and each affect and overlaps the others. At
times, one may be more prominent than others, but neglect of any one dimension for any length of time has adverse
effects on overall health.
 1. The spiritual dimension recognizes one's search for meaning and purpose in human existence. It
includes the development of a deep appreciation for the depth and expanse of life and natural forces
that exist in the universe. Spiritual wellness is the ability to establish peace and harmony in our lives.  It
encompasses a high level of faith, hope, and commitment to our individual beliefs that provide a sense
of meaning and purpose in human existence. 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. Becoming
spiritually well means striving for consistency with our values and beliefs.

Tips and suggestions for optimal spiritual wellness: 

a. Explore your spiritual core.

b. Spend time alone/meditate regularly.
c. Be inquisitive and curious.
d. Be fully present in everything you do.
e. Listen with your heart and live by your principles.
f. Allow yourself and those around you the freedom to be who they are.
g. See opportunities for growth in the challenge’s life brings you.
h. Volunteer!

2. The physical dimension recognizes the need for regular physical activity. Physical development
promotes learning about diet and nutrition while discouraging the use of tobacco, drugs and excessive
alcohol consumption. It is better to consume foods and beverages that enhance good health rather
than those which impair it. Physical wellness is the ability to maintain a healthy quality of life that allows
one to get through daily activities without undue fatigue or physical stress. Optimal physical wellness is
met through a combination of good exercise and eating habits. Improving physical wellness consists of
building physical strength, flexibility and endurance while taking safety precautions including medical
self-care and appropriate use of a medical system as well as protecting oneself from injuries and harm.
The physical dimension of wellness involves personal responsibility, disease prevention, and care for
minor illnesses and also knowing when professional medical attention is needed. Being physically fit
and feeling physically well often leads to the psychological benefits of enhanced self-esteem, self-
control, determination and a sense of direction.

Tips and suggestions for optimal physical wellness:

a. Exercise daily.
b. Get adequate sleep.
c. Prevent injuries by using seat belts, wearing helmets, and other protective equipment.
d. Learn to recognize early signs of illness and prevent diseases.
e. Practice safe sex, if sexually active.
f. Eat a variety of healthy foods and control meal portions.
g. Use alcohol in moderation if at all.
h. Quit smoking or continue to refrain from smoking and protect from second-hand smoke.
i. Strive to reach and maintain a healthy weight.

3. The emotional dimension recognizes awareness and acceptance and healthy expression of one’s
feelings such as happiness, hope, love, joy, sadness, anger, fear, and/or stress. Emotional wellness
encompasses optimism, self-esteem, and self-acceptance. It includes the capacity to manage feelings
and related behaviors including the realistic assessment of limitations, development of autonomy, and
ability to cope effectively with stress. Emotional wellness also includes intimacy, independence, and
interdependence. Awareness of and accepting a wide range of feelings in oneself and others is essential
to wellness. It is important to take on challenges, take risks, and recognize conflict as being potentially
healthy. Managing life in personally rewarding ways, and taking responsibility for one's actions, will help
to see life as an exciting, hopeful adventure. It is better to be aware of and accept these feelings than to
deny them, and it is better to be optimistic in an approach to life than pessimistic.

Tips for optimal emotional wellness:　

a. Tune-in to your thoughts and feelings.

b. Cultivate an optimistic attitude.
c. Seek and provide support.
d. Learn time management skills.
e. Practice stress management techniques.
f. Discover your specific stress relievers.
g. Generalized anxiety resources
h. Accept and forgive yourself.
 4. The career dimension recognizes personal satisfaction and enrichment in life through work. It is the
ability to get personal fulfillment from jobs or chosen career fields while still maintaining balance in life.
Occupational development is related to attitudes about work. The desire to contribute to a career to
make a positive impact on the organizations which one works in and to society as a whole leads
to career wellness. It is essential to contribute the unique gifts, skills, and talents to work that is both
personally meaningful and rewarding in order to gain purpose, happiness, and enrichment in life.
Achieving optimal career wellness allows one to maintain a positive attitude and experience satisfaction
and pleasure in employment.

Tips and suggestions for optimal occupational wellness include:

a. Explore a variety of career options.

b. Create a vision for your future.
c. Choose a career that suits your personality, interests and talents.
d. Be open to change and learn new skills.

5. The intellectual dimension encourages creative, stimulating mental activities. A well person expands his
or her knowledge and skills while discovering the potential for sharing one’s gifts with others. The mind
should be continually exercised just as the body. To become intellectually well, it is important to explore
issues related to problem solving, critical thinking, and adaptation to change. Intellectual wellness
involves spending more time pursuing personal interests and reading books, magazines, and
newspapers, while staying aware of current events and issues. It is the ability to open one’s mind to new
concepts and experiences that can be applied to personal decisions, group interaction and community
enhancement, improve skills, and seek challenges in pursuit of lifelong learning.

Tips and suggestions for optimal intellectual wellness: 

a. Take a course or workshop.

b. Learn or perfect a foreign language.
c. Seek out people who challenge you intellectually.
d. Read.
e. Attend museums, exhibits and theater.
f. Learn to appreciate art.

6. The environmental dimension is the extent to which one cares for the earth by protecting its resources.
It is the ability to recognize personal responsibility for the quality of the air, water and land. The ability
to make a positive impact on the quality of homes, communities, and the planet while understanding
the negative effect of personal choices contributes to environmental wellness. Environmental wellness is
recognizing the unstable state of the earth and the effects of daily habits on the physical environment.
It consists of maintaining a way of life that maximizes harmony with the earth and minimizes harm to
the environment.

Tips and suggestions for optimal environmental wellness: 

a. Stop junk mail.

b. Conserve water and other resources.
c. Minimize chemical use.
d. Renew a relationship with the earth.
e. Reduce, Reuse, Recycle: reduce the amount of pollution we generate; reuse containers, bags and
batteries; recycle paper, glass, aluminum, and plastic.

7. Social wellness is the ability to relate to and connect with other people in the world. The ability to
establish and maintain positive relationships with family, friends and co-workers contributes to social
wellness. Friends can serve as a source of encouragement and reinforcement for practicing healthy
habits. The social dimension encourages one to become aware of his or her importance in society. It is
vital to stay connected to people, form new relationships and participate in various social activities.
Social wellness encourages one to take an active part in improving the world by encouraging healthier
living and initiating better communication with others. Social wellness encourages one to discover the
power to make willful choices to enhance personal relationships and important friendships, and build a
better living space and community. Social wellness also includes showing respect for others, oneself and
other cultures.
Tips and suggestions for optimal social wellness: 
a. Cultivate healthy relationships.
b. 2. Resources for social anxiety
c. Strengthen current friendships, contact an old friend, or discover new friendships.
d. Get involved.
e. Contribute to your community.
f. Share your talents and skills.
g. Communicate your thoughts, feelings, and ideas.

ACTIVITY: WRITE WHAT YOU HAVE UNDERSTAND. ANSWER BRIEFLY.

MY UNDERSTANDING ABOUT WELLNESS

I learned about………… Spiritual, Physical, Emotional, Career, Intellectual, Environmental, Social (SPECIES).

SPIRITUAL WELLNESS…….

PHYSICAL WELLNESS…….

EMOTIONAL WELLNESS…….

CARRIER WELLNESS…….

INTELLECTUAL WELLNESS…….

ENVIRONMENTAL WELLNESS…….

SOCIAL WELLNESS…….
 Module 2-5: PHYSICAL FITNESS AND ITS COMPONENTS

WHANT IS PHYSICAL FITNESS?

Physical Fitness is essential to every individual. It is an indicator which determine whether you have the ability
to perform physical activities effortlessly.

Physical fitness is realized and improved through these levels:

 Proper nutrition
 Physical activity and exercise
 Sufficient rest (good quality sleep)
 Effective stress management and relaxation.

How do you improve your physical fitness?

Generally, Physical Fitness is the state of healthy well-being that is physically sound mentally stable. However, it
is compromised because healthy well-being is considered a measure of the body’s ability to work powerfully
and effectively in all sorts of body activities.

Benefits of Physical Fitness:

 You always feel better about yourself and less likely to be restless.
 You are optimistic even if you have health issues like diabetes, arthritis, asthma, etc.
 You can perform various physical workouts that is associated with proper eating diet.
 You can reduce the risk of heart disease.
 You are likely to cut down or stop smoking and drink fewer alcoholic beverages.
 You can control weight and prevent obesity.
 You can improve your posture and prevent back pain.
 Your bone and muscles will develop better.
 Your mental health, mood and stamina will improve.

COMPONENTS OF PHYSICAL FITNESS

Health-Related components

Definition Example

The percentage of body The gymnast has a lean body composition to allow
Body composition weight which is fat, muscle them to propel themselves through the air when
and bone performing on the asymmetrical bars

The ability of the heart,

Cardiovascular Completing a half marathon with consistent split times
lungs and blood to transport
Endurance across all parts of the run
oxygen

The range of motion (ROM) A gymnast training to increase hip mobility to improve
Flexibility
at a joint the quality of their split leap on the beam

The ability to use voluntary

Muscular A rower repeatedly pulling their oar against the water to
muscles repeatedly without
endurance propel the boat towards the line
tiring

Muscular The amount of force a

Pushing with all one’s force in a rugby scrum against
muscle can exert against a
the resistance of the opposition pack
Strength resistance
Skill-Related components

Definition Example

A badminton player moving around the court from

The ability to change the position of the
Agility back to front and side to side at high speed and
body quickly and control the movement
efficiency

A sprinter holds a perfectly still sprint start position

The ability to maintain the body’s center
Balance and is ready to go into action as soon as the gun
of mass above the base of support
sounds

The ability to use two or more body A trampolinist timing their arm and leg movements
Coordination
parts together to perform the perfect tuck somersault

The ability to perform strength A javelin thrower applies great force to the spear
Power
performances quickly while moving their arm rapidly forward

A boxer perceives a punch from their left and

Reaction time The time taken to respond to a stimulus
rapidly moves their head to avoid being struck

The ability to put body parts into motion A tennis player moving forward from the baseline
Speed
quickly quickly to reach a drop shot close to the net

ACTIVITY: GIVE EXAMPLE/S OF ACTIVITIES IN EACH COMPONENTS OF PHYSICAL FITNESS

THAT ARE SUITED TO THE LEARNERS OF ELEMENTARY GRADES.

HEALTH-RELATED FITNESS SKILL-RELATED FITNESS

Cardiovascular Endurance Agility

Muscular Endurance Balance

Muscular Strength Coordination

Flexibility Power

Body Composition Reaction Time

Speed

V. Suplemental Content

You can also use the SMARTER objectives in setting your fitness goals.
OBJECTIVES DESCRIPTION GOAL
 S Specific What, why, who, when, and I will exercise for 30 minute at
how? You should have a least 3 times a day.
definite direct target
objective.
M Measurable Objectives should be I will be able to run for 30
measurable to truthfully minutes without stopping.
gauge your goal
A Attainable/achievabl Goals should be stimulating, I will finish 5k fun run in 30
e neigther too confortable nor minute or less
too difficult
R Realistic Goals should be attainable I will compete in a 10k event in 6
given the resources, effort, months.
and time.
T Time Goals must be timely, helpful, I will lose at least 5 kilogram in 3
and attainable in period of months
time.
E Exciting Goals must be motivational I will learn how to swim and ride
and encouraging to level up a bike so I can join the triathlon
and improve. club.
R Recorded Evaluate the workout you I will increase the distance
have done, its regularity, I can run by 10% every 2 weeks.
moderation, time given, and
the progress made with the
type of training.

Health – Related components refer to those that contribute to the development of health and functional
capacity of the body.
Components:
1. Body composition refers to the description of the percentages of bone, fat, muscle, and water inside
the human bodies.
2. Flexibility refers to the ability of an individual to perform prolonged work continuously, where the work
involves large muscle groups.
3. Cardiovascular endurance refers to the ability of the heart and lungs to supply oxygen-rich blood to
the working muscle tissues, and the ability of the muscles to use oxygen to produce energy for
movement.
4. Muscular endurance refers to the ability of a muscle or group of muscles to sustain repeated
contractions against a resistance for an extended period of time.
5. Muscular strength refers to the maximum amount of force that a muscle can exert against some form
of resistance in a single effort.
Skill- Related components refer to the components that contribute to the development of skills.
Components:
1. Agility refers to the ability to start, stop, and change direction quickly, while maintaining posture.
2. Balance refers to the ability to keep a vertical posture while either standing still or moving.
3. Coordination refers to ability to perform complex motor skills with a smooth, flow of motion.
4. Power refers to the combined effect of strength and speed. Some say speed is equal to strength. It is
the ability to perform with strength at a quick pace.
5. Reaction time refers to the amount of time it takes to start a certain movement once the senses signal
the need for the individual to move.
6. Speed refers to the ability to move quickly across the ground or move limbs rapidly to grab or throw.

VI. ASSESSTMENT (Merging Modules 2-5)

ACTIVITY: WRITE YOUR REFLECTION.

Rubric:

Criteria Points
Content/ Quality of 10
Information

Organization 5

Depth of reflection 5

Total 20 points

Being a PHYSICALLY FIT and HEALTHY Teacher in Elementary Grades, I will……………………

Being a GOOD Physical Education and Health Teacher in Elementary Grades, I will……………….

In general, As A Physical Education and Health Teacher in Elementary Grades, I will…….…..

Note: In answering your activities.

1. Answer it in a short bond paper, (separate Module 2 and Modules 3-5).

2. Hard copy should be provided.
3. Only in 1 short brown envelop to compiled your activities.
4. DO NOT FORGET TO LABEL YOUR NAME WITH YOUR CP NUMBER.
5. To be passed before the prelim examination (to be announced). But do it as soon
as possible.
6. Drop box will be provided at the school Guard house for you to submit.
7. PLEASE BE GUIDED ACCORDINGLY!