FIRST semester MODULE

Health Optimizing Physical Education

I Compiler: Dave John V. Gamol

Name: ___________________________________
Grade & Section: ___________________________
Date of Submission: _________________________

Lesson 1: HEALTH COMPONENTS OF PHYSICAL FITNESS

Need a little inspiration for a healthier you? Being physically fit is like involving in a
relationship, you are expected to work on your regular exercise and you cannot even cheat on
your diet and work out. Applying health-related- fitness components in a well –rounded exercise
program supports a higher quality of life since this is all about your personal health that involves
variety of activities which will benefit your body and your mind. In general, achieving an
adequate level of fitness in all components of HRF is essential to good health.
Remember that our first wealth is our health!

At the end of the lesson, you are expected to:

1. execute health related components of fitness test
2. evaluate test results in different HRF components.
3. self- assess one`s strength and weaknesses

This module will guide the students through the content of the lesson
and will undergo assessments as specified by the teacher such as:

1. Filling out Health Appraisal Form prior to any physical activity.

2. Answer the pre-test before you go to lesson proper.
3. Read the instructions carefully in conducting Health-related fitness test and
provide own equipment in conducting the test.
4. Observe proper safety measures while performing the test and record the test
result.
5.Answer all the assessment to know how much you have learned in each lesson.

CONTENT EXPLORATION

• Defining Physical Fitness

Physical Fitness is the abilities to perform daily task effectively and efficiently
without undue fatigue and with extra reserved energy. A physical activity is any bodily
movements produced by the contraction of skeletal muscles that result in a substantial
increase in energy expenditure. (Center for Disease Control and Prevention or
CDC,1985)
This means that physical fitness is a measurable set of characteristics that is
determined by my exercise habits (American college of Sports Medicine or ACM,1990)

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• Fitness Components
Physical Fitness is made up of three major components: (1) health-related, (2)
skill-related, and physiological fitness.

Health-related physical fitness (HRPF) consist of those specific components

that have a relationship with good health, or a lower risk of illness particularly
hypokinetic diseases and conditions.

Skill-related physical fitness (SRPF) consists of components that have a

relationship with learning motor skill quickly and the ability to achieve a high level
 of performance in sports.

• Physiological fitness relates to biological systems that are influence by one’s level of
habitual physical activities (Bouchard et al,1990). Unlike HRF and SRF which can be
measured through performance tests using held or portable devices (like sit and reach
and weighing scale) that can be conducted in the field or classroom. Physiological fitness
is different because its components can be measured using more expensive equipment
and in laboratory or medical supervised facility. Its components include metabolic fitness
(Metf), morphological fitness (Morf) and bone integrity (BI)

• Fitness Parameters

Health-Related Fitness consists of cardiovascular endurance, muscular

endurance and strength, flexibility, and body composition.

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 Activity 1: Pre- Test. Matching Type. Direction: Match column A to Column B. Write the letter of your
choice on the space provided.
AB
___1. The ability of the heart and lungs to deliver oxygen to Mass Index (BMI)
working muscles during physical activity for a long period of ___7. A type of test that measures the flexibility of Hamstring
time. and hips
. ___8. A test for cardiovascular endurance on how quickly
___2. The ability of your joints and muscles to move in full your
range of motion. a. Muscular strength b. Flexibility
___3. The body`s portion of fat, muscle and bone c. Muscular Endurance d. Body Composition e. Cardiovascular
___4. The ability to use your muscles many times without f. Flexed-arm support g. 90 degrees Push-up h. Hamstring
tiring ___5. The amount of force your muscles can produce or Test i. 3 minute step test j. Anthropometric Test k. Zipper Test
exert. ___6. The purpose of this test is to measure the Body

LET’S DO IT:
heart rate returns to normal after exercise.
___9. A test for flexibility of the shoulder joints
___10. A test to measure the muscular strength of the shoulder
and upper arm. 4
Self Testing Activity

Do the task below, Observe the figure and analyzed it carefully. Follow the simple
instruction and observe safety protocols in performing the activity. Reminder…….Record the
result honestly of each testing activity at the record form provided at the end of the module.

HEALTH-RELATED FITNESS TEST

1.Anthropometric Measurements
Purpose: To determine Body Mass Index
Material/Equipment Needed: Bathroom scale, Tape measure

Execution:
Height. Stand straight, with buttocks and shoulder pressed against the tape measure. Record the score in
centimeters (cm)

Weight. Stand straight with weight evenly distributed on the center of the weighing scale. Record in
kilograms (kg)

Waistline. Locate your upper hip bone. Place your hands around your waist, squeezing slightly and then
moving your fingers downward until you feel the top curve of your hips. Place a tape measure around
your stomach above the upper hip bone. Record in centimeters (cms).

Hipline. Place tape measure on the widest part of hip in line with the pubis.

Body Mass Index (BMI) – measure the body mass based on height and weight that aid in determining
weight categories.
Computation:

BMI = weight in kg.

(height in m)2

Meters is use for height and Kilograms is use for weight. Supposed your weight is 60 kilograms and
height is 1.7 meters; here’s your BMI:

BMI = 60 p
(1.7)2
= 60
2.89
= 19.53 (normal)

To identify if you are severely wasted, normal, overweight, obese refer to the table below.
BODY MAS INDEX RANGE CATEGORY

Below 18.5 Severely Wasted

18.5 - 24.9 Normal

25 - 29.9 Overweight

30 and above Obese

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Waist to Hip Ratio- measure of body mass-based fats percentage by the relative measurement of waist
and hip.
WHR = Waist Circumference (cm)
Hip Circumference (cm)

3- Minute Step Test

Purpose: Test for cardiovascular Endurance level based on how quickly your Heart Rate returns to
normal after exercise.

Materials/Equipment Needed: Stop watch, 12 inches bench box, a metronome

Goal: Step on and off the bench for 3 minutes straight while keeping consistent pace.

Execution:
Stand close to 12 inches bench box (or stairs at home) while partner will set metronome in 96
beats per minute (bpm). When ready, start the stop watch, and march up and down. You can rest if you
need to but remain standing. When 3 minutes is up, stop immediately get your pulse rate. Record the
exercise Heart Rate:_____BPM
 Figure 1. (3 minute-step test)

3. Hamstring and Hip Flexor Test

Purpose: To test flexibility of the Hamstring and hips

Materials/Equipment needed: Protractor

Goal: Keeping both legs straight, lift one leg to the maximum angle with other leg remains on the floor.

Execution:
Lie on your back on the floor beside a wall. Slowly lift one leg off the floor. Keep the other leg flat
on the floor. Keep both legs straight. Continue to lift the leg until either leg begins to bend or the lower leg
begins to lift off the floor. Place a yardstick against the wall to mark the spot where the leg was lifted.
Lower the leg. Using a protractor, measure the angle created by the floor and the yardstick. Repeat with
other leg.

Figure 2. (Hamstring and Hip Flexor Test)

4. Zipper Test
Purpose: Test for the flexibility of the shoulder joints.
Materials/Equipment Needed: Tape measure
Goal: Raise one arm across back with bent elbow reaching down fingers of the other hand.

Procedure:
In standing position, with your right hand, reach over right shoulder and at the same time, place
your left hand behind your back to try to touch the fingers of the right hand. Perform the same test in the
left hand. Measure the distance of overlapped fingers in cm, if they fail to meet score as a minus or <0.
Write zero if the fingertips just touched with no overlap. Repeat the procedure with the other hand.
Record the score.
 Figure 3. (Zipper Test)

5. Curl-Up
Purpose: To test the strength and endurance of the abdominal muscles.
Materials/ Equipment Needed: Mat or flat platform
Goal: perform curl-up with proper pacing

Execution:
Lie flat on the floor. Bend your legs more than 90 degrees with feet remaining flat on the floor.
Lay down with arms extended at the sides, palm facing down with fingers extended touching the tape
mark. From that position, curl your trunk up with heels in contact with the floor until your fingers reach 2 nd
marker. Upon reaching, lower back to the starting position. Repeat one-curl up every 3 seconds.
Continue the curl
ups and stop when you are unable to keep the pace. Record the number of repetitions.

Figure (Curl-Up)

6. 90-degree Push-Up
Purpose: To measure the strength and endurance of the arms and upper body.
Materials/Equipment Needed: Mat
 Goal: To perform proper push-up for Men and Women
Execution:
Lie down facing the floor, place the hands just outside the shoulders with elbows bent. Men:
Support the body in a push-up position from the toes with back, hip and legs align. Women: Support the
body in a push-up position from the knees instead of toes, with back, hip and legs aligned. Lower the
body until the upper arm is at right angle or (90 degrees). Repeat as many times as possible.

Figure 5. Push UP

7. Flexed-Arm Support (Static)

Purpose: Test the muscular strength of the shoulder and upper arm.
Materials/Equipment Needed: Mat, Stopwatch
Goal: Hold the Push-up position not more than 35 seconds.

Execution:
Follow Push-up procedure 1& 2. From the starting position, lower the body until the upper arm is
parallel to the floor and elbow flexed at 90 degrees. Hold the position as long as possible. Record the
obtained holding position.

Figure 6. Flex Arm Support

After performing each HRF components, below are the guided interpretations for your score:

Rating Scale for Static Endurance

 Waist to hip Men Women Classification Score in Seconds
Ratio

Ideal 0.8 0.7 High-Performance Zone 30 and above

Low Risk <0.95-0.99 <0.81-0.84 Good Fitness Zone 20-29

Moderate Risk 0.96-0.99 0.81-0.84 Marginal Zone 10-19

High Risk >1.0 >0.85 Low Zone 10

Age 16-26 Male Female

Curl-ups Push-ups Curl-ups Push-Ups

High Performance Can execute Can execute Can execute Can execute 17
Zone 35 above 39 above 25 above above

Good Fitness Zone 24-34 20-28 18-24 12-16

Marginal Zone 15-23 16-19 10-17 8-11

Low Zone 14 below 15 below 9 below 7 below

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The Health Appraisal Record is designed to determine individual’s safety in starting an
exercise plan. It is important to fill up the form before engaging in any physical activity.

HEALTH APPRAISAL RECORD

I. PERSONAL DATA:
Name: ____________________________ Gender: ____________ Age:
_________ II. PHYSICAL AND MEDICAL EXAMINATION
Height: ________ Weight: _____________
Resting Pulse Rate: _________ Blood Type: _________
Date of Last Medication: __________________________
III. QUESTIONNAIRE:
To be further of assistance to you, please answer and/or check the answer of the following
questions.
Any hospitalization/ surgery since last medical examination? (YES)____(NO)____ if YES,
please indicate nature of injury/ injuries? ______________________
1. Any injury sustained last medical examination? YES____ NO_____
What was the nature of injury/ injuries? _______________________
2. Have you had any of the following:
a. Chest Pain or difficulty of breathing on physical exertion? YES_____NO_____ b.
Frequent dizziness or fainting spells? YES_____NO_____ c. Asthma? YES_____
NO_____ d. Other lung disease? YES____ _NO_____ e. Diabetes? YES
_____NO_____ f. High Blood Pressure? YES_____NO_____ g. Anemia?
YES_____NO_____ h. Kidney Trouble/ Disease? YES_____NO_____ i. Arthritis?
YES_____NO_____ j. Gout? YES_____NO_____ k. Dislocation? YES_____NO_____ If
yes please indicate what part of the body_________
3. At present, do you have lumbar/lower back pain? YES___ _NO_____ 4. Other ailments which you
have at present that may in a way restrict your physical activity? Please
specify___________________
5. Are you now under treatment? YES____NO____ 6. Do you engage in regular exercise?
YES____NO____ 7. How often do you exercise? _____________ 8. How long do you
exercise? ______________
9. When was the last time you exercise? ______________ 10.Do you smoke?
YES___NO____ if yes, how many sticks a day? ____________________ 11. Do you drink
alcohol beverages? YES____NO____ if yes, how often _______________

I certify as to the correctness of the answers to the above questions.

__________________________________ _________________________ Name and
Signature of Students Date
__________________________________ _________________________ Name and
Signature of Parent

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ACTIVITY 1 : Let`s Begin!
Instructions: Perform the following Health-Related Fitness Test with the supervision of one of
your family members. Record your score in a sample Self-Assessment card below. 1.
Anthropometric Measurement
2. 3-Minute step-test
3. Hamstring and Hip Flexor Test
4. Zipper Test
5. Curl-Up
6. 90 degrees push up
7. Flexed arm support

Self-Assessment Card: Health-related fitness Status

Name:

Age: Sex:

Weight: Height:

Classification

HEALTH RELATED FITNESS TEST SCORE Analysis/Implication

BMI

Waist Hip Ratio

3-minute step test

Push- Up

Curl-up
 Flex arm

Flexibility

Zipper Test

Activity 2: Let Me Think!

Direction: Identify the following physical activities by writing the Health-related component of fitness
necessary in doing the task. Write your answer on the table below.
Fetching water Picking fruits from trees Jogging
Swimming Pulling/Pushing heavy object Skipping with a rope
Aerobic Dancing Planking Body Weight Squats
Raking Leaves Line Dancing

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Muscular Strength Muscular Endurance Flexibility Cardiovascular
Endurance

EXERCISE
What is exercise?

Physical activity that is done in order to become stronger and healthier. A particular movement or
series of movements done to become stronger and healthier and something that is done or practiced to
develop a particular skill.

What is exercise and its importance?

Regular physical activity can improve your muscle strength and boost your endurance. Exercise
delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently.
And when your heart and lung health improve, you have more energy to tackle daily chores.

1. Exercise controls weight

Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical
activity, you burn calories. The more intense the activity, the more calories you burn.
Regular trips to the gym are great, but don't worry if you can't find a large chunk of time to exercise every
day. Any amount of activity is better than none at all. To reap the benefits of exercise, just get more active
throughout your day — take the stairs instead of the elevator or rev up your household chores.
Consistency is key.
2. Exercise combats health conditions and diseases
Worried about heart disease? Hoping to prevent high blood pressure? No matter what your current weight
is, being active boosts high-density lipoprotein (HDL) cholesterol, the "good" cholesterol, and it decreases
unhealthy triglycerides. This one-two punch keeps your blood flowing smoothly, which decreases your risk
of cardiovascular diseases.

Regular exercise helps prevent or manage many health problems and concerns, including:

• Stroke
• Metabolic syndrome
• High blood pressure
• Type 2 diabetes
• Depression
• Anxiety
• Many types of cancer
• Arthritis
• Falls

It can also help improve cognitive function and helps lower the risk of death from all causes.

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3. Exercise improves mood
Need an emotional lift? Or need to blow off some steam after a stressful day? A gym session or brisk walk
can help. Physical activity stimulates various brain chemicals that may leave you feeling happier, more
relaxed and less anxious.

You may also feel better about your appearance and yourself when you exercise regularly, which can
boost your confidence and improve your self-esteem.

4. Exercise boosts energy

Winded by grocery shopping or household chores? Regular physical activity can improve your muscle
strength and boost your endurance.

Exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more
efficiently. And when your heart and lung health improve, you have more energy to tackle daily chores.

5. Exercise promotes better sleep

Struggling to snooze? Regular physical activity can help you fall asleep faster, get better sleep and
deepen your sleep. Just don't exercise too close to bedtime, or you may be too energized to go to sleep.

6. Exercise puts the spark back into your sex life

Do you feel too tired or too out of shape to enjoy physical intimacy? Regular physical activity can improve
energy levels and increase your confidence about your physical appearance, which may boost your sex
life.

But there's even more to it than that. Regular physical activity may enhance arousal for women. And men
who exercise regularly are less likely to have problems with erectile dysfunction than are men who don't
exercise.

7. Exercise can be fun … and social!

Exercise and physical activity can be enjoyable. They give you a chance to unwind, enjoy the outdoors or
simply engage in activities that make you happy. Physical activity can also help you connect with family or
friends in a fun social setting.
So take a dance class, hit the hiking trails or join a soccer team. Find a physical activity you enjoy, and
just do it. Bored? Try something new, or do something with friends or family.

The bottom line on exercise

Exercise and physical activity are great ways to feel better, boost your health and have fun. For most
healthy adults, the Department of Health and Human Services recommends:

• At least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic
activity, or a combination of moderate and vigorous activity. The guidelines suggest that you spread
this exercise throughout the week. Examples include running, walking or swimming. Even small
amounts of physical activity are helpful, and accumulated activity throughout the day adds up to
provide health benefits.
• Strength training exercises for all major muscle groups at least two times a week. Examples include
lifting free weights, using weight machines or doing body-weight training.

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Spread your activities throughout the week. If you want to lose weight, meet specific fitness goals or get
even more benefits, you may need to ramp up your moderate aerobic activity to 300 minutes or more a
week.

Remember to check with your doctor before starting a new exercise program, especially if you have any
concerns about your fitness, haven't exercised for a long time, have chronic health problems, such as
heart disease, diabetes or arthritis.

What is the difference between exercise and physical activity?

“Physical activity” is defined as any body movement that contracts your muscles to burn more
calories than what your body would normally burn at rest. ... On the other hand, “ exercise” is defined as
structured, planned, and repetitive movements that are intended to improve and/or maintain physical
fitness.

LESSON 2: ENERGY SYSTEM

Objectives: After going through this module, you are expected to:

Analyze each energy system in terms of source of fuel, efficiency of ATP production and duration that the
system can operate.
Identify and perform exercises in each energy system.
Enhance appreciation in physical fitness through the activities in the modules.

CONTENT STANDARD
The learner demonstrates understanding of fitness and exercise in optimizing one’s health as a habit; as
requisite for physical activity assessment performance, and as a career opportunity.

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PERFORMANCE STANDARD
The learner leads fitness events with proficiency and confidence resulting in independent pursuit and in
influencing others positively.

LEARNING COMPETENCY
The leaner explains how to optimize the energy systems for safe and improved performance.
A. ENERGY SYSTEMS AND ITS ATP PRODUCTION RATE

Energy is needed to produce physical movements, maintain body temperature, and keep up
metabolic activities. In our body, all physical movements require a compound called adenosine
triphosphate (ATP). ATP is stored in the muscles so it is available immediately to produce movements.
However, stored ATP in the muscles is limited. Any movement that last longer than few seconds requires
more ATP to be produced through another compound process.

The illustration above shows the 3 types of energy systems in terms of their rate production of ATP and
the capacity to sustain the energy.
ATP-PCr SYSTEM produced ATP quickly since it utilized the available ATP stored in the muscles and PCr
however it can sustain physical movements from 6 seconds to 15 seconds because the stored ATP-PCr in
the muscles is limited.
GLYCOLYCTIC SYSTEM Any physical movement beyond 15 seconds utilized Carbohydrates through
glucose (basic form of carbohydrate) to produce ATP called and it can sustain movements up to 2
minutes but it has a by-product called Lactic acid that lead to Muscle Fatigue.
OXIDATIVE SYSTEM involves the use of oxygen to produce ATP. This system can use carbs, fats, or if
necessary, even protein, however, fats and proteins have to be broken down, so when the system uses
them, the process becomes longer. This system is used for longer duration activities responsible for the
moderate to vigorous intensity movements like distance running, aerobic dancing, and cycling.

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The LACTIC ACID SYSTEM is responsible for the maximum force longer than the ATP CPr system
like Sprint running & some exercises in plyometric workout such as Box jumps. Let’s familiarize
and understand the essential terminologies that are used in the discussion on the energy
systems.
UNLOCKING DIFFICULTIES

TERMINOLOGIES MEANING
Adenosine It is an organic compound that provides energy to drive many process in living
triphosphate cells. E.g. muscle contraction.
It consists of a base (adenine) and tree phosphate group

Aerobic System This means that the aerobic energy system relies on the circulatory system
(Breathing in oxygen) in order to create ATP for energy use. It also uses fats,
glucose, carbohydrates and protein.

Anaerobic System It is a process of producing ATP without using oxygen.

Provides the body with explosive short term energy without the need of
oxygen. Breakdown the glucose without using oxygen.

Creatine This system take place when the ATP runs out to put into action, A chemical
Phosphate reactions occurs where a phosphate (P) splits away and energy is release.
System

Glycogen It is stored form of glucose found in the liver and muscles which made up of
connected glucose molecules.

Lactic Acid It is an organic acid produced in the muscle tissues during strenuous exercises.

Mitochondria It is known as the powerhouses of the cell. They are organelle which takes in
nutrients, breaks them down, and creates energy rich molecules for the cell.

Adenosine Triphosphate (ATP) Function in Cell

What is Adenosine Triphosphate?
Adenosine triphosphate (ATP), energy-carrying molecule found in the cells of all
living things. ATP captures chemical energy obtained from the breakdown of food molecules
and releases it to fuel other cellular processes.

ATP is the main source of energy for most cellular processes. The building blocks of ATP
are carbon, nitrogen, hydrogen, oxygen, and phosphorus. Because of the presence of unstable,
high-energy bonds in ATP, it is readily hydrolyzed in reactions to release a large amount of
energy.
 The enzymatic removal of a phosphate group from ATP to form ADP releases a huge
amount of energy which is used by the cell in several metabolic processes as well as in the
synthesis of macromolecules such as proteins. The removal of a second phosphate group from
ATP results in further energy release and the formation of adenosine monophosphate (AMP).

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When energy is not needed by the organism, the phosphate group is added back to AMP and
ADP to form ATP - this can be hydrolyzed later as per required. Thus, ATP functions as a reliable
energy source for cellular pathways.

Functions of ATP in cells

ATP finds use in several cellular processes. Some important functions of ATP in the cell are
briefly discussed below:

Active Transport

ATP plays a critical role in the transport of macromolecules such as proteins and lipids
into and out of the cell. The hydrolysis of ATP provides the required energy for active transport
mechanisms to carry such molecules across a concentration gradient. Transport of molecules into
the cell is called endocytosis whilst transport out of the cell is known as exocytosis.

Cell Signaling
ATP has key functions both in intracellular and extracellular signaling. It is easily
recognized by purinergic receptors in mammalian tissues - its release from synapses and axons
activates purinergic receptors that modulate calcium and cyclic AMP levels inside the cell.

In the central nervous system, adenosine modulates neural development, the control of
immune systems, and of neuron/glial signaling.

ATP is also involved in signal transduction - its phosphate groups are used up by kinases
in phosphate transfer reactions which activate a cascade of protein kinase reactions.

Structural Maintenance

ATP plays a very important role in preserving the structure of the cell by helping the
assembly of the cytoskeletal elements. It also supplies energy to the flagella and chromosomes to
maintain their appropriate functioning.

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Muscle contraction

ATP is critical for the contraction of muscles; it binds to myosin to provide energy and
facilitate its binding to actin to form a cross-bridge. ADP and phosphate are then released and a
new ATP molecule binds to myosin. This breaks the cross-bridge between myosin and actin
filaments, thereby releasing myosin for the next contraction.

Molecular Muscle Contraction Cycle

Synthesis of DNA and RNA

During DNA synthesis, ribonucleotide reductase (RNR) reduces the sugar residue from
ribonucleotide diphosphates to form deoxyribonucleoside diphosphates such as DADP.

Thus, RNR regulation helps keep the balance of deoxynucleotides (dNTPs) in the cell. Low
concentrations of dNTPs inhibit DNA synthesis and repair whilst high levels are shown to be
mutagenic because DNA polymerase tends to add the wrong dNTP during DNA synthesis.

The adenosine from ATP is a building block of RNA and is directly added to RNA
molecules during RNA synthesis by RNA polymerases. The removal of pyrophosphate provides
the energy required for this reaction.

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Summary

ATP is an intricate molecule that serves as an energy packet for thousands of reactions
that take place in the cells of most organisms. Apart from humans, microorganisms also rely on
ATP for their energy needs.

ATP is a highly efficient molecular machine with a rapid turnover of energy that makes it
suitable to meet the changing energy demands of the body. An ATP molecule is over 500 atomic
mass units (AMUs).
 Even as evolutionists wonder about life before the complex ATP molecule and alternatives
to ATP, no other energy source currently exists that can accurately respond to the energy needs
of the cell and carry out its crucial processes.

ACTIVITY 3:

Instruction: Analyze each energy system and write the correct answer on the spaces

provided. Energy System

 ATP-CPr System
Lactic Acid System Oxidative System

Energy Capacity Energy Capacity Energy Capacity

Answer: Answer: Answer:
____________________ ____________________ ____________________
____________________ ____________________ ____________________
____________________ ____________________ ____________________

Rate of ATP Production Rate of ATP Production Rate of ATP Production

Answer: Answer: 19 Answer:
____________________ ____________________ ____________________
____________________ ____________________ ____________________
LESSON 3: DIET
What is a healthy diet?

Healthy Eating for a Healthy Weight

• Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products. •
Includes lean meats, poultry, fish, beans, eggs, and nuts.
• Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars. •
Stays within your daily calorie needs.

Why a healthy diet is important?

Good nutrition is an important part of leading a healthy lifestyle. Combined with physical
activity, your diet can help you to reach and maintain a healthy weight, reduce your risk of
chronic diseases (like heart disease and cancer), and promote your overall health.
Healthy eating means eating a variety of foods that give you the nutrients you need to
maintain your health, feel good, and have energy. These nutrients include protein,
carbohydrates, fat, water, vitamins, and minerals. Here are some ways to maintain a healthy diet:
• Eat plenty of fruit and vegetables
• Eat less fat
• Limit intake of sugar and salt
• Base meal on higher fiber starchy foods like potatoes, bread, cereals, pasta
• Eat some beans, pulses, fish, eggs, meat and other protein
• Drink plenty fluids

An eating plan that helps manage your weight includes variety of foods. Dark, leafy green, oranges and
tomatoes are loaded with vitamins, fiber, and minerals.

ACTIVITY 1:

Direction: Write the word TRUE if the statement is correct and FALSE if the statement is wrong. Write
your answer on the space provided.

_____1. Variety of foods is important element in a well-balanced diet.

_____2. Adding salt to cooked food is a healthy habit.
_____3. You can find protein in milk and eggs.
_____4. Ice cream contains no fats.
_____5. Chocolate gives you lot of energy.
_____6. Eating right food can help you grow healthy.
_____7. Soft drink is healthier than pure orange juice.
_____8. Potato chips are a healthy way to eat potato.
_____9. Thirst is a good indicator of dehydration.
_____10. If I eat lots of fruit I don’t need to eat any vegetables

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Energy system
An energy system is a system primarily designed to supply energy-services to end-users. Taking a
structural viewpoint, the IPCC Fifth Assessment Report defines an energy system as "all components
related to the production, conversion, delivery, and use of energy".

3 Energy System

Conventionally, there are three energy systems that produce ATP: ATP-PC (high power, short
duration), glycolytic (moderate power/short duration), and oxidative (low power/long duration.All are
available and “turn on” at the outset of any activity.

Energy Pathways

Matthews (1971) divides the running requirements of various sports into the following "energy pathways":
ATP-CP and LA, LA-02, and 02.

• ATP - Adenosine Triphosphate: a complex chemical compound formed with the energy released
 from food and stored in all cells, particularly muscles. Only from the energy released by the
breakdown of this compound can the cells perform work. The breakdown of ATP produces energy
and ADP.

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• CP - Creatine Phosphate: a chemical compound stored in the muscle, which when broken down
aids in the manufacture of ATP. The combination of ADP and CP produces ATP. • LA - Lactic acid: a
fatiguing metabolite of the lactic acid system resulting from the incomplete breakdown of glucose.
However, Noakes in South Africa has discovered that although excessive lactate production is part of
the extreme fatigue process, it is the protons produced at the same time that restricts further
performance
• O2 means aerobic running in which ATP is manufactured from food, mainly sugar and fat. This
system produces ATP copiously and is the prime energy source during endurance activities

When working at 95% effort, these energy pathways are time-limited and the consensus on these times
are as follows:

Duration Classification Energy Supplied By

1 to 4 seconds Anaerobic ATP (in muscles)

4 to 10 seconds Anaerobic ATP + CP

10 to 45 seconds Anaerobic ATP + CP + Muscle glycogen

45 to 120 seconds Anaerobic, Lactic Muscle glycogen

120 to 240 Aerobic + Muscle glycogen + lactic acid

seconds Anaerobic

240 to 600 seconds Aerobic Muscle glycogen + fatty acids

The result of muscle contraction produces ADP which, when coupled with CP regenerates ATP. Actively
contracting muscles obtain ATP from glucose stored in the bloodstream and the breakdown of glycogen
stored in the muscles. Exercise for longer periods requires the complete oxidation of carbohydrates or free
fatty acids in the mitochondria. The carbohydrate store will last approximately 90 minutes, and the free
fatty store will last several days.

All three energy systems contribute at the start of exercise, but the contribution depends upon the
individual, the effort applied or on the rate at which energy is used. Davis et al. (2000), shows how the
energy systems contribute to the manufacture of ATP when exercising at 100% effort. The thresholds (T)
indicate the point at which the energy system is exhausted - training will improve the thresholds times.
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The Alactic Energy System

Adenosine Triphosphate (ATP) stores in the muscle last for approximately 2 seconds. The resynthesis of
ATP from Creatine Phosphate (CP) will continue until CP stores in the muscles are depleted,
approximately 4 to 6 seconds. This gives us around 5 to 8 seconds of ATP production.

To develop this energy system, sessions of 4 to 8 seconds of high-intensity work at near peak velocity are
required e.g.

• 3 × 10 × 30 metres with a recovery of 30 seconds/repetition and 3 minutes/set. •

15 × 60 metres with 60 seconds recovery
• 20 × 20 metres shuttle runs with 45 seconds recovery

Energy Production

• (Phosphocreatine + ADP) ⇒ (Creatine Phosphokinase) ⇒ (Creatine + ATP)

Influence of the recovery time

The length of recovery between repetitions is important in the recovery of power output through the
resynthesized of CP. A study by Holmyard et al. (1994) with a group of subjects who performed six
second sprints with recovery intervals from 15 to 180 seconds found that there is an 81% recovery in
peak power output (PPO) with a one minute recovery and a 92% recovery of PPO in three minutes.

Recovery PPO
Time recovery
(seconds) (%)

15 68.7

30 73.6

45 78.1

60 81.0

120 88.2

180 92.2

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The Lactate Energy System
Once the CP stores are depleted the body resorts to stored glucose for ATP. The breakdown of glucose or
glycogen in anaerobic conditions results in the production of lactate and hydrogen ions. The accumulation
of hydrogen ions is the limiting factor causing fatigue in runs of 300 meters to 800 meters.

Sessions to develop this energy system:

• 5 to 8 × 300 metres fast - 45 seconds recovery - until pace significantly slows • 150-metre
intervals at 400-metre pace - 20 seconds recovery - until pace significantly slows • 8 × 300
metres - 3 minutes recovery (lactate recovery training)

There are three units within this energy system: Speed Endurance, Special Endurance 1 and Special
Endurance 2. Each of these units can be developed as follows:

Speed Endurance Special Endurance 1 Special Endurance 2

Intensity 95 to 100% 90 to 100% 90 to 100%

Distance 80 to 150m 150 to 300m 300 to 600m

No of Repetitions/Set 2 to 5 1 to 5 1 to 4 No of Sets 2 to 3 1 1

Total distance/session 300 to 1200m 300 to 1200m 300 to 1200m

Example 3 × (60, 80, 100)2 × 150m +

2 × 200m3 × 500m

Anaerobic Capacity and Anaerobic Power

Anaerobic Capacity refers to the body's ability to regenerate ATP using the glycolytic system and
Anaerobic Power refers to the body's ability to regenerate ATP using the phosphagen system. These
energy systems can be developed with appropriate interval training sessions.

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Glycolytic and Phosphagen energy systems

Glycolytic - the breakdown of glucose by enzymes into pyruvic and lactic acids with the release of energy
(ATP).
Phosphagen - the use of creatine phosphate stored in the muscles to generate energy

(ATP). Energy Production

• (Glucose + 2 ATP) ⇒ (Pyruvic Acid) ⇒ (Lactic Acid + 2 ATP)

Recovery time

Denadal & Higino (2004) concluded from their research that 8 minutes is all you should take during track
speed workouts over anything up to 800 meters - even those going deep into lactate build up.

The Aerobic Energy System

The aerobic energy system utilizes proteins, fats and carbohydrate (glycogen) for synthesizing ATP. This
energy system can be developed with various intensity (Tempo) runs.

The types of Tempo runs are:

• Continuous Tempo - long slow runs at 50 to 70% of maximum heart rate. This place demands on
muscle and liver glycogen. The usual response by the system is to enhance muscle and liver
glycogen storage capacities and glycolytic activity associated with these processes
• Extensive Tempo - continuous runs at 60 to 80% of maximum heart rate. This place demands on
the system to cope with lactate production. Running at this level assists the removal and turnover
of lactate and the body's ability to tolerate higher levels of lactate
• Intensive Tempo - continuous runs at 80 to 90% of maximum heart rate. Lactate levels become
high as these runs border on speed endurance and special endurance. Intensive tempo training
provides the base for the development of anaerobic energy systems

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 AEROBIC ACTIVITIES MUSCLE BONE
STRENGTHENING STRENGTHENING
ACTIVITIES ACTIVITIES

During aerobic exercise Muscles contraction Bone growth is stimulated

activity, oxygen is occurs during a muscle by the physical muscle
delivered to the muscles strengthening activity. The contract, they pull their
in our body allowing us repetitive contractions attachment on bones
to sustain the physical during exercise cause causing physical
activity for few damage to muscles fibers. stress. This
minutes However, these muscle consequently
fibers are ready to be stimulates bone tissue,
repaired once they get making it stronger and
damaged. There will be thicker. Such bone
new muscle fibers produce strengthening activities
to replace and repair those can increase bone
fiber that were damaged. density
The muscle in the body throughout our skeletal
then start to grow system.

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Lesson 4: Barriers to Physical Activities

Nowadays, the major cause of numerous health issues in our society is the sedentary lifestyle
because many technological advances and conveniences have made our lives easier and lead us to
become less active. People really need to engage in physical activity to prevent these health problems
and maintain a normal and healthy life. These physical activities have multiple benefits therefore, any
 activity that gets you moving, gets your heart rate up, and gives you enough pleasure to do it regularly is
good for you in almost every way. So have fun, be healthy and feel good!

At the end of this lesson you are expected to:

1. identify barriers to physical activity
2. self-assess own ways to overcome barriers to physical activity.

This module will guide the students through the content of the lesson and will undergo
assessment as specified by the teacher.

1. Answer the pre-test before you go to lesson proper.

2. Read the instructions properly in answering assessment.
What’s In
3. Answer all the assessment to know how much you have learned in each
lesson.

In the previous lesson, we discussed the components of health related fitness and undergo the
different types of HR fitness test in which those test are considered as the starting point to design
appropriate exercise program that has a long term benefit. With that activity, you were able to identify your
strength and weaknesses and the areas which you need to improve. A person stays happier when he-/
she is fit and healthy that is why we need to engage ourselves in any physical activity to reduce the risk of
having diseases and illnesses. However, some people do not engage themselves in any physical activity
and now you might be wondering why.

Today in our next lesson, we will determine the different barriers to physical activity and how to
overcome those barriers. Changing habits is not easy but once you start to feel better, you will see the
benefits and the changes you`ve made.

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Activity 2: Describe the Picture!
Direction: Describe the picture below. Can you tell what causes this person to act this way? Write your
answer on the space provided, beside the picture.
 Today, we will be learning the different barriers to physical activity and later you will cite some
ways to overcome those barriers.
The role of physical activity in our day to day lives has changed over the centuries because of
modern technological advancement that have made people less active due to certain barriers to
participation. Understanding common barriers to physical activity and creating strategies to overcome
them may help make physical activity part of daily life. The following are some common reasons why
people remain inactive.
Personal Barriers
1. Lack of interest 6. Lack of encouragement
2. Joint Pain 7. Worries about looks
3. Dislike of going out alone 8. Lack of time
4. Not belonging to a group 9. Discomfort after exercise
5. Lack of energy 10. Social influence

Environmental Barriers
The major environmental barriers are Time, Place, Space, Climate and Noise. The environment
which we live plays a major role on our level of physical activity. Factors such as Poor street lighting at
night and a lack of convenient places to do Physical Activity, traffic, crime and pollution may also have an
effect. Where we live, learn, work and play appear to have a great deal to do with how active we are.
Creating activity-friendly environment is one way to help people become inactive such as buildings,
streets, and communities that encourage walking and biking.

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Activity 3. Lead me to Where I am!
Direction: Listed below are examples of physical activity barriers. Draw a line connecting its type whether
PERSONAL or ENVIRONMENTAL barrier.

Lack of Transportation

Narrow sidewalks

Lack of motivation

Noisy Place
PERSONAL
ENVIRONMENTAL Lack of energy
 Busy schedule

No jogging trails

Lack of sleep

Lack of facilities

Fear of injury

Activity 4: Self-reflection!
Direction: On the table below, list down the barriers you encountered in doing physical activity.
Personal Barriers Environmental Barriers

LET’S DO THIS!
Do all the self-testing activity in each lesson in your place. Read, analyze and understand
the lesson carefully. Follow the simple instruction and observe safety protocols in performing the
activity. Reminder…….Record your activity on a separate sheet of paper by taking picture of your
self performing the Health-Related Fitness Test at the end of the module.

Answer the reflective analysis together with your activity sheet. Print/write in a separate
sheet of papers all the activity together with the Self-assessment Card and Health Appraisal
Record

Reflective Analysis:

1. What are the challenges you encountered in doing the activity?

2. What did you do to over-come it?

Thank You…

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Instructions: Perform the following Health-Related Fitness Test with the supervision of one of
your family members. Record your score in a sample Self-Assessment card below. 1.
Anthropometric Measurement
2. 3-Minute step-test
3. Hamstring and Hip Flexor Test
4. Zipper Test
5. Curl-Up
6. 90 degrees push up
7. Flexed arm support
 Self-Assessment Card: Health-related fitness Status
Name:

Age: Sex:

Weight: Height:

Classification

HEALTH RELATED FITNESS TEST SCORE Analysis/Implication

BMI

Waist Hip Ratio

3-minute step test

Push- Up

Curl-up

Flex arm

Flexibility

Zipper Test

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The Health Appraisal Record is designed to determine individual’s safety in starting an
exercise plan. It is important to fill up the form before engaging in any physical activity.

HEALTH APPRAISAL RECORD

IV. PERSONAL DATA:
Name: ____________________________ Gender: ____________ Age:
_________ V. PHYSICAL AND MEDICAL EXAMINATION
Height: ________ Weight: _____________
Resting Pulse Rate: _________ Blood Type: _________
Date of Last Medication: __________________________
VI. QUESTIONNAIRE:
To be further of assistance to you, please answer and/or check the answer of the following
questions.
Any hospitalization/ surgery since last medical examination? (YES)____(NO)____ if YES,
please indicate nature of injury/ injuries? ______________________
3. Any injury sustained last medical examination? YES____ NO_____
What was the nature of injury/ injuries? _______________________
4. Have you had any of the following:
l. Chest Pain or difficulty of breathing on physical exertion? YES_____NO_____ m.
Frequent dizziness or fainting spells? YES_____NO_____ n. Asthma? YES_____
NO_____ o. Other lung disease? YES____ _NO_____ p. Diabetes? YES
_____NO_____ q. High Blood Pressure? YES_____NO_____ r. Anemia?
YES_____NO_____ s. Kidney Trouble/ Disease? YES_____NO_____ t. Arthritis?
 YES_____NO_____ u. Gout? YES_____NO_____ v. Dislocation? YES_____NO_____ If
yes please indicate what part of the body_________
3. At present, do you have lumbar/lower back pain? YES___ _NO_____ 4. Other ailments which you
have at present that may in a way restrict your physical activity? Please
specify___________________
5. Are you now under treatment? YES____NO____ 6. Do you engage in regular exercise?
YES____NO____ 7. How often do you exercise? _____________ 8. How long do you
exercise? ______________
9. When was the last time you exercise? ______________ 10.Do you smoke?
YES___NO____ if yes, how many sticks a day? ____________________ 11. Do you drink
alcohol beverages? YES____NO____ if yes, how often _______________

I certify as to the correctness of the answers to the above questions.

__________________________________ _________________________ Name and
Signature of Students Date
__________________________________ _________________________ Name and
Signature of Parent

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