Philippine Christian University
SENIOR HIGH SCHOOL
In
Physical Education and
Health I Grade 11
First Semester – Week 2
Types of Fitness Activities, Modifiable Risk
Factors of Lifestyle Diseases.
OVERVIEW
Welcome to Grade 11 Physical Education and Health I! In this module, you will learn
about the Types of physical activities. This will enables the learner to set goals, monitor
one’s participation in aerobic and muscle and bone strengthening activities and
constantly evaluate how well one has integrated this into one’s personal lifestyle. It
consists of an array of offerings which learners can choose from . This will also help you
to understand the differences between each kind of fitness will help you to set your
fitness goals. Reaching a balance between the three. How can they affect each other
and each contribute to total fitness. Also learn about the Non-communicable diseases
(NCD). You will relate health behaviors to health risk factors and physical activity
performance. As you go along in this module you will learn to identify the different risk
factors of lifestyle diseases. These concepts it will help you to identify what is the cause
and effect of this diseases. It also helps you to understand the barriers that prevent to
the people taking up healthier lifestyle
Pre-Test
In this activity, you will be assessed on how ready you are to take the lessons on the
concepts of Different types of Fitness Activities. Read and understand the statement
carefully. Encircle the best answer.
1. The ability to change direction of the body position effectively
a. Speed c. Strength
b. Agility d. Endurance
2. The ratio between the amount of muscles and the amount of fat on your body
a. Flexibility c. Body composition
b. Muscular strength d. Muscular endurance
3. Stretching can improve your
a. Strength c. Stamina
b.
v Flexibility d. Endurance
4. What activity can improve a person’s cardiovascular endurance?
a. Jogging c. Swimming
b. Gymnastics d.v All of the above
5. Which of the following not part of FITT principle?
a. Frequency c. Time
b. Form d. Type
6. Diego is doing bench press exercise. What fitness activity is he doing?
a. Aerobic Training c. Flexibility Training
b. Resistance Training d. All of the above
7. What is the addictive poisonous substance that is found in tobacco?
a. Tar c. Nicotine
b. Carbon monoxide d. Bigotine
8. Which food groups contains the following: bread, cereal, potatoes
a. Protein c. Carbohydrates
b. Fats d. Milk and dairy
9. What hormone is released in the brain as a result of nicotine which trigger an
individual to enjoy experience?
a. Dopamine c. Endorphins
b. Testosterone d. Cortisol
10. Which of the following experiences in school is considered sedentary? a. PE
activity c. Playing games at breaktime b. Sitting at a desk d. All of the above
Lesson 3 Types of
Fitness
Activities
Aerobic Training
How is the correct intensity monitored
during
aerobic exercise?
According to the Philippine National
Guidelines on Physical Activity adolescents 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 rate 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).
What is the ideal duration and frequency when designing an aerobic exercise?
The Physical Activity pyramid for Filipinos recommends aerobic exercise
between three to five times every week for 30 to 45 minutes. However this
recommendation was made for adult not for adolescents, The Philippine National
Guidelines on Physical Activity recommends a 40 minute moderate intensity
structured activity plus a 20 minute vigorous high impact play .
Aside from these recommendations it is also important to consider the current
fitness level and the intensity of the aerobic exercise to be performed. It is not wise
for the beginner to spend one hour everyday performing vigorous intensity aerobic
exercise. A better option would be to engage in aerobic exercise on alternate days to
allow recovery and prevent overuse injuries. On the other hand train athlete can
exercise for 5 to 6 times every week because his/her body can tolerate the workload
without getting injured.
There is no single aerobic exercise that can be considered the best because it
depends on the goal of an individual. The adaptation of the body to aerobic exercise
is specific to the activity being performed. If the goal of an individual is too be able to
finish a marathon race the exercise in his/her program should primarily focus on
running. Aside from the adaptations that occur in the cardiorespiratory system the
muscles involved in the activity also develop localized endurance which will not
happen if the individual chose a different form of exercise.
Personal preference is also another key actor when deciding what type of
exercise should be incorporated in the program. The activity should be enjoyable
So it can be sustained for a long time. The individual also take the consideration the
activities familiar with him/her including availability and affordability of a favorable
environment, facility and equipment.
How workload increased in order to improve one’s aerobic capacity?
It is recommended that an individual with no background in exercise should start on
low intensity exercises and gradually increase intensity after some time. The body
start to adapt several days after the start of the training program. An individual would
usually improve aerobic capacity after two weeks of regular training. An individual
should start to think of increasing the workload by either increasing the frequency,
intensity and duration of exercise.
There are people with certain medical conditions that require the presence of a
physician or nurse when performing certain exercises. Their conditions limit the
ability of the cardiorespiratory system to oxygenate and circulate the blood
throughout the body. As a result, people with asthma and heart disease have a
limited capacity to perform physical activities, Experts agree that despite these
limitations people with these conditions should still engage in aerobic exercise
Resistance Training
Is resistance training safe for children and adolescents?
The musculoskeletal structures of children and adolescents are susceptible to
injuries if the workload is more than what their bodies can tolerate. As they mature
the growth plates of the bones start to calcify and fuse the completely hardens
between ages 18 to 25. While the bone is still young these regions of the bone
cannot tolerate large amounts of stress and can fracture easily. Once the plates are
injured it can stunt the growth of a child. It is important that the adolescent trains
within the allowable limits in order to stimulate bone growth without causing injury
Experts agree that children
and
adolescents will benefit
greatly from a well
designed and supervised
resistance training
program. A well-designed
program will
provide adequate stimulus for
the
development of
musculoskeletal structures.
Studies show that resistance
training
increases bone density in adults and
adolescents.
What type of resistance training program san help increase muscle mass?
There are several forms of resistance training programs and each one creates a
unique adaptation on the individual muscle fiber. Resistance training programs are
commonly classified based on the goals of the individuals. The individual can
choose from strength, endurance, hypertrophy and power program. A strength
program emphasizes in increasing the force production capability of the muscle. An
endurance program is characterized by high repetitions because it emphasizes on
the ability of the muscle to resist fatigue. A hypertrophy program emphasizes on
increasing muscle size without being concerned with increasing strength. A power
program trains muscle to increase speed and explosiveness of movement
Flexibility Training
Flexibility is
the
available
range of
motion for
each joint. It
varies from
joint
to joint and
from person
to
person.
Flexibility can
be
classified as active which
implies that the limb is
moved through muscle action
or passive when the limb is
moved by an external force.
Some joints have limited
range of motion while some
joints have the ability to move along different planes.
There are four types of flexibility training programs:
• Static stretching – is a slow and sustained muscle tendon lengthening
exercise usually held at the end of range of motions for 30 seconds • Dynamic
stretching- lengthen the muscle tendon unit by slowly moving the limb
throughout the entire range of motion but the position is not held or sustained
• Ballistic stretching- incorporates rapid movement to lengthen the muscle
tendon unit.
• Proprioceptive neuromuscular facilitation is usually assisted stretching
routine wherein the muscle tendon unit is made to contract a resistance
followed by a passive lengthening similar to the static stretch
Lesson Modifiable Risk
4 Factors of lifestyle
Diseases
Most individuals will not notice but their lifestyle is causing the development of these
non-communicable diseases. An individual usual routine, food intake, vices like
smoking, drug use, alcohol consumption and having no physical exercise especially for
older people.
SMOKING
Almost every organ in the body is damaged when a person smoke. It weakens the
body and leads to many diseases. The smoke contains hydrogen cyanide a deadly
substance used in gas chambers, insecticides, methanol, and butane fuels, benzene
causes leukemia, cadmium and formaldehyde used for embalming. The chemical
mixture impairs the function of the cardiovascular and respiratory system. It accelerates
atherosclerosis and destroys the cilia in the lungs
Tar, nicotine and carbon monoxide are substances from tobacco that are among the
most harmful to health
Tar - this toxic substance is carcinogenic and accumulates inside the
respiratory system it builds up disrupts clearing process of the lungs and ruin
air sacs.
Nicotine- it is mostly consisting of nitrogen which also makes the cigarettes
addictive. It makes the heartbeat fast, bring lightheadedness and upsets
stomachs
Carbon monoxide- is a poisonous chemical from burnt cigarettes that
makes the heart do more work to supply sufficient oxygen in the body
What are the kinds of smoke?
Mainstream smoke it is commonly known as first hand smoke it is the
smoke from lit cigarette that is both inhaled and exhaled.
Second hand smoke is a very dangerous smoke when taken in. It is the
smoke puffed out by the smokers called environmental tobacco or side
stream smoke.
Third hand smoke refers to cigarette offshoots which is attached to the
smoker’s hair and clothing as well as various surfaces like walls, floors,
furniture, chairs and toys. This will remain in the environment even if the
smoke is already gone.
Why do people start smoking?
1. Parental role model
2. Adolescent experimentation and rebellion
3. Depression
4. Limited education
5. Weight control
6. Aggressive Marketing
7. Stress
8. Addiction
Why do people keep smoking?
1. Pleasure
2. Fear of weight gain
3. Nicotine Dependence
4. Use of other substances
POOR DIETARY HABITS
Dietary habits are the usual choices of food that people make that affect the
individual’s health condition. For a person to grow and develop he/she needs a healthy
and balanced diet that provides energy for everyday activities. Having a healthy and
balance diet early reduces the chance of developing diseases like cancer, osteoporosis
and diabetes in the future.
Poor dietary habits occur when the person does not follow the principles of good
nutrition- adequacy, balance and variety.
1. Adequacy refers to moderate amounts of nutrients to maintain normal body
function.
2. Balance refers to correct combination of nutrients.
3. Variety refers to consumption of different types of food products
What are the usual reasons of developing unhealthy eating?
➢ Learning from parents/guardians without healthy eating habits
➢ A family not having meals together
➢ Uninformed about healthy eating
➢ Busy schedule
➢ Too much traveling
➢ Lack of desire to eat healthy
➢ Poverty
➢ Extreme emotional conditions
Poor dietary habits lead to malnutrition resulting to stress, tiredness, sleep deprivation,
weak brain functions, indigestion and heart problems. It adds up to the risk of
developing diseases and health problems such as:
❖ Obesity
❖ Tooth decay
❖ High blood pressure
❖ High cholesterol
❖ Heart disease and stroke
❖ Type 2 diabetes
❖ Osteoporosis
❖ Certain types of cancer
❖ Depression
❖ Eating disorders
SEDENTARY LIFESTYLE
It occurs when an individual lacks the recommended level of regular physical activity
or if he/she is physically inactive. Physical activity is the leading risk factor of death
worldwide. According to the WHO 60-85% of the world’s population does not have
enough physical activity world’s population does not have enough physical activit
What does physical activity cause you?
- Increase risk of certain cancers
- Contribute to anxiety and depression
- Risk factor to certain cardiovascular diseases
- Increase risk of having a coronary heart disease and obesity
- Decrease in skeletal muscle mass due to excessive sitting
- High blood pressure and increased cholesterol levels
What are the types of diseases associated with unhealthy
lifestyle?
1. CARDIOVASCULAR DISEASES
- a disease of the heart and blood vessels and is the leading cause of death in the
Philippines.
Types of Cardiovascular disease
o Arteriosclerosis- a disease causing the arteries to harden and thicken
some types are natural to growing old.
o Atherosclerosis- type of arteriosclerosis where he deposited fat
hardens and becomes plaque on arterial walls.
o Coronary heart disease- coronary arteries are narrowed or blocked
Major risk factor for coronary heart disease
▪ Smoking ▪ Age
▪ Diabetes ▪ Obesity
▪ Hypertension ▪ Cholesterol ▪ Physical Inactivity
o Heart attack- cardiac muscle failure due to lack of blood flow to the
heart
o Angina Pectoris- chest pain from narrowed coronary arteries due to
inadequate oxygen for the heart
o Rheumatic Fever- the immune system attacks the heart and can cause
fever, weakness and damage to its valves.
o Heart rhythm abnormalities- irregular heart rhythm brought about by
faulty electrical conduction system that is worsened by uncontrolled
stress levels and high caffeine intake
o Congestive heart failure- the heart is not able or below its normal
capacity to pump blood causing liquid to accumulate in the lungs and
other areas of the body
2. CANCER
- a disease where cells divide in an uncontrolled pace. These cells can form a
tumor which can be identified benign or malignant through a biopsy procedure.
One of the risk factors associated with cancer is unhealthy lifestyle
Malignant- is cancerous. The tumor can spread to invade and destroy nearby
tissues and body parts. This process is called metastasis.
Benign- is not cancerous Benign tumors my increase in size but do not invade
other body parts. It is typically harmless unless it obstructs normal tissues or
organs.
Four Major Categories of Cancer
o Carcinoma - is the most common of the major categories. An invasive
malignant tumor from epithelial tissue that tends to spread to other body
parts. Cancers of the skin, breast, uterus, prostate, lung, stomach, colon
and rectum are examples of carcinoma
o Sarcoma - is a connective or supportive cancer which include muscle,
bone, fat, blood vessels and cartilage cancer.
o Lymphoma- arises in cells of the lymphatic or the immune system tissues
characterized by abnormal production of white cells and decrease in
resistance.
o Leukemia - is the cancer of the blood or bone marrow characterized by an
abnormal production of blood cells usually leukocytes or white blood
cells .
3. DIABETES
- disease resulting from a condition of the body wherein the body is not able to
produce or effectively use insulin. Diabetes impairs several organs in the body
which cause kidney damage, blindness and atherosclerosis. There is no cure for
diabetes.
Types of diabetes
o Type 1 diabetes- is insulin reliant diabetes because the body produces
little or no insulin at all.
o Type 2 diabetes- is non-insulin dependent this occurs when the body
produces insulin but it cannot used by the cells.
o Gestational Diabetes- occurs in certain pregnant individuals. The
hormones cause the body not to respond to the insulin produced by the
body.
4. CHRONIC RESPIRATORY DISEASES
- commonly called chronic obstructive pulmonary disease. Occurs in the air paths
and other parts of the lungs.
Major risk factors of chronic respiratory disease
o Tobacco smoking
o Indoor air pollution
o Outdoor air pollution
o Occupational dusts and chemicals like vapors, irritants and fumes
The following guidelines will lead to healthy living habits:
o Eat and healthy Food
o Do daily routines of physical activity
o Do not smoke
o Drink moderate amounts of alcohol only
o Manage stress
Likewise changing the way you think helps you become more successful in
achieving a healthy body:
o Stop comparing yourself to others
o Awareness of how hungry or full you are
o It’s not about the diet; it’s more of the routine
o Be determined that you are going to
improve your health
SUMMARY
The energy used during exercise comes from various sources depending on
exercise intensity previous training and availability of glucose. Fats and
carbohydrates are broken down and converted into ATP that contains the
energy used for muscular contraction. The muscle fibers use anaerobic and
aerobic exercise means of producing ATP from glucose and fat. The ability of
the body to produce ATP changes as a result of aerobic exercise and
resistance exercise. The adaptation of aerobic exercise and resistance
exercise occurs when the exercise is performed with the correct intensity. The
intensity of aerobic exercise is monitored by computing the target heart rate.
The intensity of Resistance exercise is monitored by estimating the 1RM. The
frequency and duration of exercise on the other hand should be adjusted
according to the intensity of the exercise and previous training. The frequency,
intensity and duration will also depend on the type of training program.
Flexibility exercise should be incorporated in the training program as well.
Non-communicable disease is the main cause of deaths in the Philippines.
These diseases are either inherited or developed through lifestyle. Acquiring
this disease can be prevented by avoiding the risk factors like smoking poor
diet and lack of physical activity. Smoking produces harmful chemicals which
weakens parts of our body and eventually lead to diseases such as cancer.
Poor dietary habits weaken the body defenses against disease. Living with
little physical activity or sedentary life also increases the risk of developing
diseases. Following a lifestyle without vices like smoking and drinking, having
a healthy eating habit and appropriate physical activity reduces and
eliminates the risks of developing non-communicable disease.
Activity no. 1 (Performance Based)
Choose three stretching exercise from the list below and provide us your
experience doing those activities.
Stretching Exercise Primary parts Comment
of the body
that is affected
Bound Angle The hips,knees It feels circulation
and thighs. of blood flow
throughout the
entire body.
Seated Straddle The hips It helps to improve
quadriceps,knees, the flexibility of the
sholders,chest muscles.
and upper
abdomen.
Seated Forward Fold The hips It give whole back
muscles,humstrin a good stretch
gs and lower back. from your calves to
your humstrings to
your spine.
Peroneal Stretch Foot and back of It help decrease
the lower leg. pain and improve
muscles.
Upward Facing Dog Stretches the It strengthens the
upper,chest and arms and legs
abdomen especially the
muscles.
Saddle Arms,spine,knees, It gives flexibility in
inner legs and arms.
thighs,lower,middl
e and upper back.
Child’s Pose Hip,thigh,Ankle Stretches the
muscles of low
back as well the
inner thighs.
Activity no. 2 (Written Based)
1. When do you think is the best time to exercise? Every morning, afternoon or
evening and why? (5 POINTS)
Exercising in the morning gives your body a healthy kind of fatigue and stress at
the end of the day which results in deeper and better sleep. Also, morning exercises
affect not only the quality of your sleep, it also helps you get longer rests. Note that an
exercise is a form of stress.
2. Is it safe for people with asthma and heart disease to engage in aerobic
exercise? (5 POINTS)
Yes because Aerobic exercise can improve cardiovascular fitness and does not
seem to be detrimental to patients with asthma, though its role in changing asthma
control and inflammatory profiles is unclear.
3. Is resistance training safe for children and adolescents? Why? (5 POINTS)
Yes because resistance training can be a safe, effective and worthwhile activity
for children as long as there is professionals supervise all training sessions
Post-Test
Read and understand the statement carefully. Encircle the best answer.
1. Exercises that do not maintain a heart rate are
a. Aerobic c. Anaerobic
b. Atrophic d. Hypertrophic
2. It is the cancer of the blood or bone marrow characterized by an abnormal production
of the blood cells
a. Sarcoma c. Leukemia
b. Carcinoma d. Lymphoma
3. Teens should spend _______ performing physical activity every day
a. 30 minutes c. 60 minutes
b. 45 minutes d. 90 minutes
4. This toxic chemical compound that mostly consist of nitrogen which also make the
cigarettes addictive
a. Tar c. Carbon monoxide
b. Nicotine d. Cyanide
5. Weighing 20% above the recommended weight is called ________
a. Fat c. Anorexic
b. Obesity d. Overweight
6. It is a tumor that can spread to invade and destroy nearby tissues and body parts
a. Sarcoma c. Malignant
b. Benign d. Denign
7. What type of disease that cardiac muscle failure due to lack of blood flow to the
heart?
a. Hypertension c. Diabetes
b. Obesity d. Heart attack
8. Which of the you will achieve if you are not expose in regular physical
activity? a. Risk factor to certain cardiovascular disease
b. High blood pressure and increase cholesterol levels
c. Contribute to anxiety and depression
d. All of the above
9. The heart rate that should not be exceeded during exercise
a. Target heart rate c. Recovery heart rate
b. Maximum heart rate d. Resting heart rate
10. Which is not an example of aerobic exercise?
a. Swimming c. Walking
b. Gymnastics d. Dancing
References
Callo. Dajime et. Al Physical Education and Health Volume 1 2016
https://www.fgcu.edu/mariebcollege/rehabilitationsciences/exercisescience/files/EIM-PAR-Q1-
ada.pdf
comptroller.tn.gov/office-functions/research-and-education-accountability/publications/k-12-
education/content/physical-education-and-physical-activity-in-tennessee.html
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