Republic of the Philippines

Laguna State Polytechnic University

Province of Laguna
ISO 9001:2015 Certified
Level I Institutionally Accredited
LSPU Self-Paced Learning Module (SLM)
Course PATH FIT 2: FITNESS EXERCISE
Sem/AY Second semester/2023-2024
Module No. 3
Lesson Title Safety Tips
Week
10-14
Duration
Date TBD
Description This lesson is about knowing and understanding the importance of Physical Fitness its
of the Health and Skills Related components and its compositions.
Lesson

Learning Outcomes
Intended Students should be able to:
Learning  Recognize the different fitness composition;
Outcomes  Understand the importance of fitness and its effect to the aging process;
and
 Apply fitness in their daily lives.
Targets/ At the end of the lesson, students should be able to:
Objectives  know the different components of physical fitness;
 Know the importance of being fit and how it affects our daily lives; and
 Compute their Body Max Index.

Student Learning Strategies

Lecture Guide
PHYSICAL FITNESS

Physical fitness is defined as a state of well-being and health and, more

particularly, the ability to engage in certain activities involving sports, jobs, and
everyday life. It performs by the body systems’ capacity to work together and
perform daily activities easily.
Self-Paced Mode The three pillars of physical fitness: a healthy diet, moderate-intense
exercise, and sufficient rest.

3 Types of Physical Fitness

In order to help you achieve full-body fitness, your fitness program should
ideally take into consideration these three factors in addition to working out all
of the major muscle groups:

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 Republic of the Philippines
Laguna State Polytechnic University
Province of Laguna
ISO 9001:2015 Certified
Level I Institutionally Accredited

1. Cardiovascular fitness, also known as aerobic fitness, refers to the

ability of your body to pump blood with high levels of oxygen through your
blood vessels over an extended length of time or while participating in
activities that increase your heart rate. You have a high level of cardiovascular
health if you can engage in cardio exercises like running, swimming, or biking
for extended periods of time.
2. Anaerobic fitness, also known as muscle-strengthening, is a
measure of how much work your muscles can handle (and for how long)
without taking a break. Anaerobic fitness can be measured in your total muscle
mass. Doing a bench press more than your body's weight or completing a long
string of squats can be a sign of anaerobic fitness because strength training
improves it.

3. Flexibility determines how much stretch your muscles have after

physical exercise and exertion, which causes your muscles to shorten. Regular
stretching and flexibility training, such as yoga, can increase your capacity for
movement.

COMPONENTS OF FITNESS

a. Health-Related Physical Fitness - Health-related physical fitness for

health is mostly associated with illness prevention and general well-
being. Regular physical activity can help you manage your weight,
prevent sickness and illness, improve your mood, give you more energy,
and promote better sleep. Improve your mood, give you more energy,
and promote better sleep.

1. Muscular endurance - The ability of the body to contract its muscles

repeatedly without
becoming overly worn
out is known as muscular
endurance. It is the
amount of time your
muscles can operate
without getting tired. This
means that once you have
lifted the hefty box of
books, you may carry it
for a considerable amount
of time before needing to
rest.

2. Muscular Strength -
refers to the maximum
force that a muscle can exert in a single effort, or the quantity you can
lift in a single try. A great technique to build muscle strength is to

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 Republic of the Philippines
Laguna State Polytechnic University
Province of Laguna
ISO 9001:2015 Certified
Level I Institutionally Accredited

perform workouts using your own weight, free weights, or weights on a

machine. If you are physically strong, you will be able to lift large
objects, such as a box of books, with ease.

3. Cardio-respiratory/ Cardiovascular Fitness - is the ability of your

heart, blood cells, and lungs to work continuously for extended periods
of time. This is how efficiently your body takes in, transports, and uses
oxygen while exercising. Having efficient heart and lungs leads to
increased energy throughout the day.
4. Body Composition - The amount of water, bone, muscle, and fat in the
body is known as body composition. With a healthy body composition,
you may be at a lower risk of contracting diseases associated with
obesity, such as diabetes, high blood pressure, and even some types of
cancer.
Body mass index (BMI)
It gives a general idea of body
composition. The BMI is defined
as the body mass divided by the
square of the body height, and it
is expressed as kg/m2 unit,
which means body mass shown
in kilograms and height shown
in meters. BMI=MASS(Kg)/WEIGHT(m^2)
5. Flexibility - is the range of motion that your joints have during
movement. Maintaining flexibility can improve your performance in
physical activities in addition to decreasing your risk of injuries by
helping your joints move through their full range of motion, therefore,
allowing your muscles to work most effectively. Stretching and yoga can
be done to help improve your flexibility.

Health-Related Definition Example

Physical Fitness
The percentage The gymnast has a lean body
of body weight composition to allow them to propel
Body
which is fat, themself through the air when
composition
muscle and performing on the asymmetrical
bone bars
The ability of
the heart, lungs Completing a half marathon with
Cardiovascula
and blood to consistent split times across all
r fitness
transport parts of the run
oxygen

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 Republic of the Philippines
Laguna State Polytechnic University
Province of Laguna
ISO 9001:2015 Certified
Level I Institutionally Accredited

The range of A gymnast training to increase hip

Flexibility motion (ROM) mobility to improve the quality of
at a joint their split leap on the beam
The ability to
use voluntary A rower repeatedly pulling their oar
Muscular
muscles against the water to propel the boat
endurance
repeatedly towards the line
without tiring
The amount of
force a muscle Pushing with all one’s force in a
Strength can exert rugby scrum against the resistance
against a of the opposition pack
resistance

b. Skill- Related components of Fitness

1. Agility - Is the
ability to change the
position of your body
and to control the
movement of your whole
body. Agility is an
important quality in
many sports, because
you must change
direction rapidly and
always have your body
under control.
2. Balance- Is the
ability to keep an upright posture while either standing still or moving. Good
balance in essential in many activities like skating, surfing, skiing, and
gymnastics.
3. Power - Is the ability to perform with strength at a rapid pace.
Strength and speed are both involved in power. Football players, swimmers,
shot-putters, discus throwers, and high jumpers are examples of athletes who
typically have a high degree of power.
4. Reaction Time - Is the amount of time it takes to start a movement
once your senses signal the need to move. People with good reaction time can
usually start quickly in track and swimming or react quickly in ping pong or
karate.
5. Coordination - Is the integration of eye, hand, and foot movements.
This component is necessary for success in such sports as baseball, softball,

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 Republic of the Philippines
Laguna State Polytechnic University
Province of Laguna
ISO 9001:2015 Certified
Level I Institutionally Accredited

tennis, golf, and basketball.

6. Speed - Is the ability to cover a distance in a short amount of time.
Speed is a very important factor in many sports and activities. Short runs are
used to evaluate speed.

Skill-Related Fitness Definition Examples

A badminton player
The ability to change the
moving around the court
position of the body
Agility from back to front and
quickly and control the
side to side at high speed
movement
and efficiency
A sprinter holds a
The ability to maintain
perfectly still sprint start
the body’s center of mass
Balance position and is ready to
above the base of
go into action as soon as
support
the gun sounds
A trampolinist timing
their arm and leg
The ability to use two or
Coordination movements to perform
more body parts together
the perfect tuck
somersault
A javelin thrower applies
The ability to perform
great force to the spear
Power strength performances
while moving their arm
quickly
rapidly forward
A boxer perceives a
The time taken to punch from their left and
Reaction time
respond to a stimulus rapidly moves their head
to avoid being struck
A tennis player moving
forward from the
The ability to put body
Speed baseline quickly to reach
parts into motion quickly
a drop shot close to the
net

Assessing Cardio-respiratory Fitness

It's important to first evaluate your level of fitness in order to be fully
prepared for starting a personal fitness program. A person's level of fitness can

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 Republic of the Philippines
Laguna State Polytechnic University
Province of Laguna
ISO 9001:2015 Certified
Level I Institutionally Accredited

be determined using a variety of techniques.

VO₂ max refers to the maximum amount of oxygen your body can
absorb and use during exercise. It measures your aerobic fitness levels.VO₂
max is the maximum (max) rate (V) of oxygen (O₂) your body is able to use
during exercise.
Oxygen is a critical ingredient in the respiratory process that’s involved in
breathing. As you breathe in oxygen, your lungs absorb and turn it into energy
called Adenosine Triphosphate (ATP).
ATP powers your cells and helps release the carbon dioxide (CO₂) that’s
created during your respiratory process when you exhale.
You can calculate VO2 using the following formula:
VO2 = (millilitres of air inhaled per minute) (percentage of oxygen in the air
inhaled) / (millilitres of air exhaled per minute) (percentage of oxygen in the
air exhaled)

Benefits of Being Fit

Exercise provides many benefits and supports your health. Some benefits are
immediate, like improved mood, sleep, insulin sensitivity, and blood pressure.
Other benefits are noticeable after a few months, like increased muscle mass,
strength, flexibility, and lung capacity.
Further, numerous studies have found that being physically fit protects against
many diseases and health issues — including heart disease, stroke, type 2
diabetes, osteoporosis, depression, dementia, and certain types of cancer, just
to name a few .
Being physically active can also support healthy aging and increase how many
healthy, active years you have. For example, strength training into late
adulthood can help preserve lean muscle mass, which is a major predictor of
falls and quality of life.
Ultimately, living an active lifestyle no matter your age is important for
supporting good overall health.
Exercise results in other physiological changes that can help slow the aging
process:
It is anti-inflammatory. Inflammation of muscle and other tissues in the body
are associated with aging. Exercise can lessen this effect.
 Boost mood
 Improve sleep

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 Republic of the Philippines
Laguna State Polytechnic University
Province of Laguna
ISO 9001:2015 Certified
Level I Institutionally Accredited

 Improve cognitive function and reduce memory loss

 Improved immune system
 Improved digestive function
 It's never too late to start exercising
Even if you have been sedentary for many years, it’s not too late to reap the
benefits of exercise. Studies have found that people who are overweight or who
have been inactive for years can increase their life expectancy by adding
moderate physical activity to their routine.

How much exercise?

You don’t have to become an elite athlete to improve your longevity. Regular,
moderate activities, such as brisk walking, have been associated with
increasing life expectancy by several years. For example, 150 minutes of
exercise or more each week increased life expectancy by about 7 years over
those who didn’t do regular moderate exercise. This benefit was seen
regardless of weight, age, sex and health conditions.
If you haven’t been active or are thinking of increasing your activity, be sure to
talk with your doctor. Based on your current health, your doctor may have
recommendations for type of activity and how much to get you started.

What are the benefits of exercise and how does it impact aging?
Everyone knows that exercise is good for you. But it’s not just beneficial
for the young, healthy and already fit. It’s also one of the best defences against
the toughest aspects of aging.
Exercise not only improves heart and lung health, but research shows that even
modest physical activity is good for the brain, bones, muscles and mood.
Numerous studies have found that lifelong exercise may keep people healthier
for longer; delay the onset of 40 chronic conditions or diseases; stave
off cognitive decline; reduce the risk of falls; alleviate depression, stress and
anxiety; and may even help people live longer.
“Exercise is the best defence and repair strategy that we have to counter
different drivers of aging,” says aging researcher Nathan LeBrasseur, professor
of physical medicine and rehabilitation at the Mayo Clinic in Rochester, Minn. It
can’t reverse aging, per se, he cautions, but “there’s clear evidence that exercise
can activate the machinery necessary for DNA repair.”
Of course, the sooner you begin and the longer you remain physically active,
the better. But physical activity is important at every age. Research on the

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 Republic of the Philippines
Laguna State Polytechnic University
Province of Laguna
ISO 9001:2015 Certified
Level I Institutionally Accredited

effects of exercise on nursing-home residents found improvements in their

physical and cognitive abilities as well as on their mental health.
Something else to keep in mind, says LeBrasseur, is that while your risk for
developing Alzheimer’s disease, cardiovascular disease, Type 2 diabetes, cancer
or other conditions of aging may not substantially increase until middle age or
later, the underlying biology for those conditions is in motion early in life.
Genetics and the lifestyle factors you choose will determine that trajectory, but
these can influence your likelihood for disease at any point. “So, there’s no such
thing as too little, too late.”
The good news is that you don’t have to run a marathon or go to the gym to
reap the anti-aging benefits of exercise. Even modest physical activity—taking
the stairs instead of the elevator, gardening or walking the dog—has physical
and cognitive benefits, as long as you do it regularly. Here are just some of the
ways research shows regular activity benefits your health.
1. It builds muscle strength

As people age, they lose muscle mass and strength, a condition known as
sarcopenia. Scientists say resistance training is one of the best ways to help
slow that decline. It not only maintains muscle strength and power (what you’ll
need while opening a jar or pushing a heavy door), but it makes everyday
activities like cooking, cleaning and climbing stairs less difficult. It can also help
reduce susceptibility to disease, improve brain health and mood and help you
maintain independence longer. Researchers at the University of
Alabama found that resistance training is safe and effective for older adults,
with rates of injuries extremely low and similar across all ages and intensities.
2. It improves bone density

To keep bones strong, the body breaks down old bone and replaces it with new
bone tissue—but around age 30, bone mass stops increasing. In your 40s and
50s, you slowly start losing more bone than you make. Exercise can help
increase bone density when you’re younger and stave off osteoporosis, a
disease that weakens bone and increases the risk of breaks as you age.
Almost half of all adults 50 and older are at risk of breaking a bone due to
osteoporosis, which costs the health system $19 billion annually, according to
the National Osteoporosis Foundation. But that doesn’t mean that older people
are powerless; doing weight-bearing exercise throughout life helps
increase bone mass and strength.
Since osteoporosis affects women more often than men, activities like walking
or aerobics are especially important after menopause. While older people can’t
gain more bone mass, physical activity can help prevent bone loss. Lower
impact activities like cycling, yoga and swimming aren’t enough to affect bone
loss, but when combined with weight-bearing exercises, they can help improve

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 Republic of the Philippines
Laguna State Polytechnic University
Province of Laguna
ISO 9001:2015 Certified
Level I Institutionally Accredited

balance and reduce risk of falls and fractures.

3. Exercise can lengthen telomeres

Telomeres are the caps on the ends of DNA strands, similar to the caps on
shoelaces. Their length decreases with aging, and this contributes to cell
senescence, meaning the cells can no longer divide. Telomere length is
connected to certain chronic conditions, especially high blood pressure, stroke
and heart disease. Several studies have found that higher levels of physical
activity are related to longer telomere lengths in some people, compared to
those who are sedentary. This seems to be especially true in older people.
However, it’s still not clear whether that relationship is causal, and it’s likely
that multiple processes affect telomere length. But in general, longer telomeres
are believed to be a plus for reducing risk of age-related diseases.
4. It can improve cognition

Your ability to shift quickly between tasks, plan an activity and ignore
irrelevant information are all signs of good cognitive function, according to the
National Institute on Aging. Physical activity is now seen as one of the most
promising methods for improving cognition throughout life and reducing risk
of age-related cognitive decline. While researchers can’t yet say for sure that
exercise can actually prevent dementia, studies show that more physical
activity is linked to reduced risk of dementia, including Alzheimer’s disease.
As scientists continue to research the effects of exercise, they’re finding all
kinds of exciting benefits, says Steven Austad, senior scientific director at the
American Federation for Aging Research and chair in the department of biology
at the University of Alabama at Birmingham. For example, “exercising muscle
produces myokines, which are small molecules that have all kinds of benefits in
your brain,” he says. ”It’s also one way to really improve the quality of your
sleep, and we know that the quality of your sleep is related to the quality of
your health.”
There’s still a lot we don’t know about how exercise affects the aging process,
but what we do know is this: moving your body regularly—five times per week,
for at least 30 minutes daily—is better than moving less often. Exercise is
cumulative; you don’t have to do it all at once (and of course, check with your
health provider before starting any new activity). And a combination of aerobic
and resistance exercises seems to provide the most benefits for most people.

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 Republic of the Philippines
Laguna State Polytechnic University
Province of Laguna
ISO 9001:2015 Certified
Level I Institutionally Accredited

Performance Tasks

PT 1: ACTIVITY/ASSESSMENT:

I. Directions: Identify at least two or more examples of activities/exercises that you do on your daily
basis that corresponds to the components of fitness. Provide your answers in the table below.

Health-Related Physical Fitness Activities / Exercises

Body composition
Cardiovascular fitness
Flexibility
Muscular endurance
Strength

Skill-Related Fitness Activities / Exercises

Agility
Balance
Coordination
Power
Reaction time
Speed

II. Compute your BMI and indicate which weight category it belongs.

Criteria Excellent (5) Good (4) Satisfactory (3)

Engagement and Actively participates in Participates in Participation is
Participation activities with activities with inconsistent, with
enthusiasm and enthusiasm and occasional
demonstrates full engagement disengagement
engagement
Collaboration Actively collaborates Collaborates effectively Shows limited
with peers, with peers, enhancing collaboration with
contributing positively group dynamics occasional challenges
to group activities
Adaptability Effectively adapts Makes some Occasionally makes

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 Republic of the Philippines
Laguna State Polytechnic University
Province of Laguna
ISO 9001:2015 Certified
Level I Institutionally Accredited

activities based on adjustments to minor adjustments to

individual student activities based on activities, but struggles
needs or group student needs and to effectively cater to
dynamics. group dynamics. diverse student needs.
Overall Performance Exceptional Proficient performance Competent
performance with a solid grasp of performance
showcasing a deep the skills and their demonstrating a basic
understanding of the application. understanding of the
skills and their skills and their
application. application.

Learning Resources
a. LSPU Self-Paced Learning Module: PATHFIT 2. PE Dept. LSPU Siniloan
b. Bitesize: Keeping Fit and Healthy Through Sports
The 11 components of fitness - Keeping fit and healthy through sports - Edexcel - GCSE Physical Education
Revision - Edexcel - BBC Bitesize

c. HealthLine
What Are the 5 Health-Related Components of Physical Fitness? (healthline.com)

d. Components of Physical Fitness: (samarpanphysioclinic.com)

e. How Exercise Helps Fight Aging | Time

f. Exercise To Live Longer | Benefits of Exercise On Aging | Allina Health

g. https://www.wikihow.com/Choose-the-Right-Workout-Clothes

DISLAIMER: This instructional material is subject for review of the

LSPU University Cluster Curriculum Review Committee for quality
assurance purposes.

LSPU SELF-PACED LEARNING MODULE: PATHFIT 2, NEIL S. JOSE