Physical Education and Health: (Module 2)

12
COLAND SYSTEM TECHNOLOGY, INC.
Sinsuat Avenue, Cotabato City
S.Y. 2020-2021
Physical
Education and
Health
(MODULE 2)
Name of Learners:___________________
Section:__________
Subject Teacher:___________________
Lesson Health-Related Fitness (HRF) and
3 FITT Principles
The Health-Related Fitness Components
Before engaging any physical activities, you need to self- assess your health- related
fitness status and determine barriers to physical activity participation. Health-related
fitness involves exercise activities that you do in order to try to improve your
physical health and stay healthy.
Cardiovascular endurance is the ability of the heart and lungs to work together to
provide the needed oxygen and fuel to the body during sustained workloads. The 3-
minute Step Test is used to test cardiovascular endurance.
Muscular strength is the amount of force a muscle can produce. The Push- Up Test
is most often used to test muscular strength.
Muscular endurance is the ability of the muscles to perform continuous without

fatiguing. The Basic Plank is most often used to test muscular endurance.
Flexibility is the ability of each joint to move through the available range of motion
for a specific joint. The Zipper Test and Sit and Reach Test is frequently used to test
body flexibility.
Body composition is the amount of fat mass compared to lean muscle mass, bones
and organs. The BMI is defined as the body mass divided by the square of the body
height, and is universally expressed in units of kg/m², resulting from mass in
kilograms and height in meters.
Getting FITT with Dance
When engaging in any form of dance, always consider the FITT (Frequency,
Intensity, Time, Type) principle of training to be able to perform efficiently and
minimize unnecessary body stress and injury.
Frequency (How Often)- number of training sessions that are performed during a
given period (usually one week). About 3 to 4 times per week or more are the
recommended times of exercise for an individual. Rest or easy days are in between
to allow your body to recover from physical exertion.
Example:
Goal Sun Mon Tues Wed Thurs Fri Sat

Work Work Work Work Work
Cardio-vascular
Res - out - out Rest - out - out - out
(3- Munite Step
t Sessio Sessio Sessio Sessio Sessio
Test)
n n n n n
1 2 3 4 5
Intensity (How Hard)- an individual’s level of effort (light, moderate, vigorous).
Example:
Sample Activities Light Moderate Vigorous

Cardiovascular Endurance Slow Fast Jogging
walking walking
This Rate of Perceived Exertion (RPE) scale below is used to measure the intensity
of your exercise/ physical activity. This value gives a reference point for an
individual’s internal load which can be compared with others during a similar
session.
RPE CHART (Rate of Perceived Exertion)

Rate Level Effort Description
 Feels almost impossible to keep going
10 Maximum Effort Activity  Completely out of breath, unable to talk
 Very difficult to maintain exercise
9 Very Hard Activity intensity
 Can barely breathe and speak a single
word
 On the verge of becoming uncomfortable
7-8 Vigorous Activity  Short of breathe, can speak a sentence
 Feels like you can exercise for hours
4-6 Moderate Activity  Breathing
Feels like you can maintain for hours
2-3 Light Activity Easy to breathe and carry on a
conversation
 Anything other than sleeping,
1 Very Light Activity watching TV, riding a car, etc.
Time (How Long)- duration of a workout (including warm-up and cool-down) or the
length of time spent in training. To improve health-related fitness, trainers
recommend 20 to 30 minutes of nonstop exercise. Time should be decreasing as the
intensity of the activity is increasing.
Example:
Goal Sun Mon Tues Wed Thurs Fri Sat

Slow Slow Fast
walking Walking walking Jogging Jogging
Cardio-vascular Rest Rest
30 30 25 20 20
minutes minutes minute minutes minutes
s
Type (What Kind)- mode of physical activity (swimming, jogging, dancing).

Activity 1.2. My Fitness Map!
Complete the graphics below by answering the questions found inside the box.
Choose the letter only.
It is the ability of the heart and lungs to work together to provide the needed oxygen and
fuel to the body during sustained workloads.
Push up is most often used to test .
It is the ability of the muscles to perform continuous without fatigue.
The Zipper and Sit and Reach Test is most often used to test
.
It is defined as the body mass divided by the square of the body height.
f. Cardio- a. Body
vascular Composition
Endurance
e. Dance
b. Flexibility
d. Muscular
Strength
c. Muscular
Endurance

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12

COLAND SYSTEM TECHNOLOGY, INC.

Sinsuat Avenue, Cotabato City

Muscular endurance is the ability of the muscles to perform continuous without

Getting FITT with Dance

Goal Sun Mon Tues Wed Thurs Fri Sat

Sample Activities Light Moderate Vigorous

RPE CHART (Rate of Perceived Exertion)

Goal Sun Mon Tues Wed Thurs Fri Sat

Type (What Kind)- mode of physical activity (swimming, jogging, dancing).

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