PATHFit1 Learning Module 2023-2024

UNIVERSITY OF NEGROS OCCIDENTAL – RECOLETOS
COLLEGE OF ARTS AND SCIENCES

GENERAL EDUCATION COURSES DEPARTMENT
PHYSICAL EDUCATION
PATHFit:
Physical Activities Towards Health
and Fitness
PATHFit1:
MOVEMENT COMPETENCY TRAINING
This learning module is prepared by the Faculty members of Physical Education

General Education Courses Department of College of Arts and Sciences of the
University of Negros Occidental-Recoletos
1st Semester, A.Y. 2023-2024
This course material belongs to:
Student’s Name: Course & Year:
P.E. Schedule: P.E. Instructor:
1
PHYSICAL EDUCATION
(Course Orientation)
I. Course Code: PAFIT1020 (PATHFit 1)

II. Course Title: Movement Competency Training
III. Course Description: This course reintroduces the fundamental movement patterns that consist of non-
locomotor and locomotor skills which are integrated with core training to meet the demands of
functional fitness and sports performance. This course is in conjunction with fitness concepts, exercise
and healthy eating principles. Students will be able to adapt and transfer the movement competency in
different contexts. (i.e. use of training equipment). It demonstrates content knowledge and its
application within and/or across curriculum teaching areas. Demonstrate knowledge of providing timely,
accurate and constructive feedback to improve learner performance.
VI. Credit Units: 2
V. Course Outcomes:
After the different activities learned in this course, the students must have:
1. Demonstrate fundamental movement patterns that consists of non-locomotor and locomotor skills which
are integrated with core training to meet the demands of functional fitness and sports performance;
2. Demonstrate competency in all fundamental motor skills, as well as skillful performance in physical
education content areas (i.e. games, sports, aquatics, dance and rhythmic activities, fitness activities,
outdoor pursuits, individual and group performance activities;
3. Achieve and maintain a health- enhancing level of fitness throughout the programs;
4. Apply correct biomechanical principles of core stability, breathing and alignment to all exercises;
5. Demonstrate a variety of thinking skills in planning, monitoring, assessing, and reporting learning
processes and outcomes of physical activity and food log; and
6. Manifested the Augustinian recollect core values, school rules and regulation in developing the self
holistically.
IV. University’s VMGO
VISION
A Catholic University committed to the integral formation of the human person with a passion for
excellence and service to Church and Society.
2
PHYSICAL EDUCATION
MISSION
An Augustinian Recollect University that educates the mind and heart by providing the climate, the
structure, and the means to develop the vocation, knowledge, skills, talents, and attitude of the community
as permeated by the Gospel values for the service of humanity, love, and praise to the One God.
CORE VALUES
Service and Community Life; Interiority; Marian and Moral Integrity; Peace and Justice; Love; Passion for
Excellence
GOALS: The University of Negros Occidental-Recoletos translates its mission statement into the following
four domains of schooling:
1. Academic: Continuing education with religion as the core to qualified persons with preferential
option C for the poor from elementary to the graduate levels;
2. Non-Academic: Opening of opportunities for the development of skills and talents in the areas of
sports and C cultural endeavors.
3. Community Extension: Complementation of the study programs with inter-disciplinary outreach

projects that will enable the academic community to be involved in the promotion of the total
development of man and
4. Research: Enrichment of existing academic programs and broadening of knowledge through

functional, ethical resources for the authentic good of individuals and society.
OBJECTIVES
At the end of the formation, the students are expected to be:
1. Spiritually sound individuals who are Christ-centered and MARIAN-inspired.
2. Intellectually cultured individuals who can rationally and eloquently communicate their ideas
and appreciate the arts as the reflections of the infinite beauty of God;
3. Morally healthy individuals who can weigh values with a great sense of accountability;
4. Physically healthy individuals who give due respect to the body, keeping it fit as a temple of the
HOLY SPIRIT;
5. Culturally conscious individuals who value heritage earned by past generations, enriching it by
promoting desirable traditions and rendering authentic service to the Church and the country for the
common good;
3
PHYSICAL EDUCATION
6. Socially concerned individuals who are sensitive and responsive to the needs of the marginalized
sector of the community and society;
7. Technically proficient individuals who are superior in useful skills in the practice of professions; and
8. Scholarly leaders of science who extend the frontiers of knowledge through experimentation and
verification, bringing about a deeper evaluation of problems that will make them see the synthesis of faith,
reason, culture, and life profoundly.
VI. Course Requirements:
Class Attendance, Quizzes, Written Examination, Practical Examination, Wearing of prescribed P.E. and
Sports attire during class and individual activity, and food log
VIII. Materials Needed:
Module, Laptop, Physical Fitness Test Equipment.
IX. Grading System
Class Standing (Quizzes, Attendance, Participation, Assignments, Oral Reports): 40%

Examinations (Written/Practical): 60%
100%
XI. Class Rules:
1. Always check the MS Teams for any updates about the class.
2. For quizzes, you need to answer them via MS forms or pen and paper test.
3. If there is an emergency that you can’t answer the quiz at that time because of the following
reasons: electricity outage, internet interruption, locations, or gadget problems please notify
your teacher ahead of time.
4. Food log should be complied as part of monitoring.
5. Submission of your food log may be via MS Teams only.
6. Examination will be done on-site Examination schedules will be posted on the MS Teams
every term. Please be guided by the schedule.
7. It is important to comply with all the outputs of this module as part of the
requirements. All practices, performances, and activities should be documented and
submitted on time.
4
PHYSICAL EDUCATION
COURSE Movement Competency Training

MODULE No. 1
UNIT Unit 1: Introduction to Physical Fitness
COVERAGE Importance of Physical Education
Physical Fitness Principles
Physical Fitness Components
Physical Fitness Pretest
Body Types and Major Muscle Groups | New Physical Activity Pyramid
DURATION A.Y. 2023-2024 | 1st Semester | PRELIM | 12 Hours
LEARNING At the end of this module, you are expected to have:
OUTCOMES 1. Discussed the importance of Physical Education based on your actual experiences;
2. Defined the physical fitness principles and components;
3. Performed different self-testing activities using Philippine Physical Fitness Test to
identify your current fitness performance;
4. Created an achievable long-term and short-term goal to be achieved at the end of the
whole course.
5. Appreciated the contribution of physical fitness to the total well-being of a student.
I. ENDURING UNDERSTANDING
One should determine the current physical fitness performance with the use of standardized
physical fitness tests for Filipinos. Appreciate the contribution of physical fitness to holistic health, a rich
and full life by the recollect charisma with emphasis on moral integrity, justice, and peace.
II. ESSENTIAL QUESTIONS
1. What are the new trends in developing physical fitness performance?

2. What are the contributions of physical education in developing physical fitness?
3. How do self-testing activities identify physical fitness performance?
III. AUGUSTINIAN-RECOLLECT VALUE INTEGRATION
Moral Integrity, Justice, and Peace
IV. Lesson Proper
Direction: Check whether the concept is health-related or skill-related. Write your answer on the space provided before each
number.
1. It refers to your ability to do physical tasks efficiently as it relates to a particular sport

2. It refers to the activities that focus on your overall health and longevity.
3. Run as fast as you can.
4. Sitting down with straight legs touch your toes
5
5. The ability of your heart, lungs, muscles, and joints to perform well.
PHYSICAL EDUCATION
How did you determine whether the statement’s concept is health-related or skill-related? After this unit,
you will learn how to identify whether the performance is for health or skill-related fitness. You may go
back to this part and change your answers after this unit.
Lesson 1: Physical Education
Did you know that…..
Article XIV, Section 19 of the 1987 Philippine Constitution
The State shall promote physical education and encourage sports programs, league competitions, and amateur
sports, including training for international competitions, to foster self-discipline, teamwork, and excellence for the
development of a healthy and alert citizenry.
All educational institutions shall undertake regular sports activities throughout the country in cooperation with
athletic clubs and other sectors.
What is Physical Education?
Physical Education is "education through the physical". It aims to develop students’ physical competence
and knowledge of movement and safety, and their ability to use these to perform in a wide range of
activities associated with the development of an active and healthy lifestyle (Bureau of Education, 2020).
Objectives of Physical Education:
1. To equip students with the knowledge, skills, capacities, and values along with enthusiasm to maintain a
healthy lifestyle into adulthood
2. As a way to promote weight loss in students
3. To develop motor skills
4. To instill knowledge and understanding of rules, concepts, and strategies, and
5. To teach students to work as part of a team, or as individuals, in a wide variety of competitive activities.
Objective Of Physical Education In Holistic Health:
PHYSICAL DEVELOPMENT
To be able to maintain lifelong health and a high level of physical fitness, one should actively participate in
physical activities.
6
PHYSICAL EDUCATION
Thus, by engaging in physical activities, one can enhance growth and development. An individual who
participates in sports and recreational activities will be able to lead a healthy lifestyle and will avoid the risk
of various health problems.
SOCIAL DEVELOPMENT
Participation in physical education activities provides you opportunities for the development of desirable
social traits you needed for adjustments to the social life of individuals in general.
Some important traits, which may be developed by anyone who involves himself/herself in physical
activities, are:
1. Friendliness
2. Cooperation
3. Respect for the rights of others
4. Good sportsmanship
5. Honesty in group competition
6. Good Leadership and followership
EMOTIONAL DEVELOPMENT
The informal nature of physical education activities offers opportunities for self-expression and emotional
mastery.
Examples of worthwhile emotional traits that may be developed are:
1. Self-confidence
2. Self-control
3. Self-reliance
4. Courage
5. Determination
MENTAL DEVELOPMENT
Through participation in physical education activities, the individual develops his mental capacities as he
learns the mechanical principles underlying movements he acquires knowledge and understanding of rules
and strategies of games and sports, and the ability to analyze and give judgments.
7
PHYSICAL EDUCATION
SPIRITUAL DEVELOPMENT
He believes in God and practices his faith for the upliftment of himself, his family, and his neighbors.
Lesson 2: Principles of Physical Fitness
Learning Activity #1
Direction: Identify the following concepts and statements. Choose your answer inside the box and write it
in the space provided before each number.
Physical Activity Exercise Health Fitness Physical Fitness
1. It refers to physical activity which is planned, structured, repetitive movements intended

specifically to improve or maintain physical fitness.
2. It refers to the ability of body systems to work together efficiently, and effectively. It is
associated with a person’s ability to work effectively.
3. It is a condition in which an individual has sufficient energy to avoid fatigue and enjoy life.
4. It is a general term that includes sports, dance, and activities done at work at home.
5. It is a state of complete physical, mental, and social well-being and not merely the
absence of disease or infirmly.
Let’s Check!
Physical Activity is defined as any bodily movement produced by skeletal muscles that require energy
expenditure- including activities undertaken while working, playing, carrying out household chores,
traveling, and engaging in recreational pursuits (WHO, 2018).
Exercise is a physical activity that is planned, structured, and repetitive for conditioning the body. The
exercise consists of cardiovascular conditioning, strength and resistance training, and flexibility.
Fitness is the ultimate goal of physical education. The ability to live a healthy, useful and satisfying life.
Physical fitness refers to the ability of your body systems to work together efficiently to allow you to be
healthy and perform activities of daily living (Human Kinetics, 2020). Being efficient means doing daily
activities with the least effort possible. A fit person can perform schoolwork, meet home responsibilities,
and still have enough energy to enjoy sport and other leisure activities (Human Kinetics, 2020).
8
PHYSICAL EDUCATION
Health is a state of complete physical, mental, spiritual, emotional, & social well-being and not merely the
absence of disease or infirmity.
Do you think physical activity is important? YES or NO
Why?
Lesson 3: Physical Fitness Components
Health-Related Physical Fitness – These fitness parameters are directly attributed to the good physiological
function of our body to contribute to good health.
Skill-Related Physical Fitness- These fitness parameters enable a person to perform physical or sports activities.
They check one’s motor fitness and are directed to good performance.
Now, you may go back to self-check #1 to see whether your responses were correct.
Learning Activity #2
Direction: Identify the physical fitness components according to their categories. Write your answer
inside the box under the category box.
Flexibility Speed Cardiovascular Endurance Muscular Strength Agility

Reaction Time Balance Body Composition Muscular Endurance
Power Coordination
HEALTH-RELATED PHYSICAL FITNESS SKILL-RELATED PHYSICAL FITNESS
1. 1.
2. 2.
3. 3.
4. 4.
5. 5.
9
PHYSICAL EDUCATION
Let’s Check!
The Physical Fitness Components:

Health-Related Fitness Parameters
1. Cardiovascular Endurance- is the component that helps a person check if the heart and lungs work
in unison to provide oxygen and blood during exercise or workout.
2. Muscular Endurance- It is the ability to perform repeated exercises without getting tired
or to withstand repetitions of a muscle training exercise.
3. Muscular Strength – It is the most considered component among all components of physical
fitness. It’s one’s ability to lift weights. Joining and helping build one’s muscles are good for the
body.
4. Flexibility – It is the component that allows all joints in the body to move in their full range of
motion. Attending yoga class is an excellent exercise.
5. Body Composition – It is the relative proportion of muscle fat, bone, and other tissues that
comprise the body. If an individual’s body contains a high amount of body fat, it will be difficult for
him or her to attain physical fitness.
Skill-Related Fitness Parameters
1. Agility –is the ability to shift one’s body in different directions quickly and efficiently. People can
join basketball and volleyball drills requiring a quick change of direction.
2. Balance – The body can maintain stability in static or when moving while resisting the force of
gravity. It is also the ability to hold the body in a fixed position. Making routines on the balance
beam is a good example of performing gymnastic positions like one-leg stand, bridge stand, or V-
sit.
3. Coordination- It is a skill-related component of physical fitness that relates to one ‘s ability to use
the senses, such as sight or hearing, together with other body parts in performing motor tasks
smoothly and accurately.
4. Reaction Time – It is the ability to react and make decisions quickly. Passing and catching
in basketball, and tagging games are the best examples.
5. Speed – It is the ability to perform successive movements of the same pattern in the shortest
period. Best exercises are joining running events in school or community.
6. Power – The muscle can transfer energy and release maximum for at a fast rate.
Now, you may go back to the learning activity to see whether your responses were correct.
10
PHYSICAL EDUCATION
Lesson 4: The Philippine Physical Fitness Test
In this lesson, you will be reintroduced on how to assess your physical fitness components. The results of
this test will be compared to your physical fitness posttest at the end of this course.
Direction: Match the fitness components (column A) to the exact fitness test (column B). Write your
answer in the space provided.
A B
1. Cardiovascular Endurance a. Zipper Test/Sit and reach
2. Muscular Strength b. Standing Long Jump
3. Muscular Endurance c. 3-minute step test
4. Flexibility d. Hexagon step test
5. Body Composition e. Basic plank test
6. Speed f. Push up test
7. Agility g. Body Mass Index (BMI)
8. Balance h. 40- meter sprint test
9. Coordination i. Stick drop test
10. Power j. Paper juggling
11. Reaction Time k. Stork stand test
You Do!
You will assess your physical fitness test using the procedures below. Only 5 health-related fitness
components and 2 skill-related fitness components are the requirements for this test. Please check page 12
for the scorecard.
THE PHYSICAL FITNESS TEST
Part I. Health-Related Fitness
Body Mass Index – Test for Body Composition
Requirements: Weight and Height
The formula for computing Body Mass Index

Weight (in Kilogram)
BMI =
Height (in Meters) 2
Norms
CLASSIFICATION
BELOW 18.5 Underweight
18.5-24.9 Normal
25.0-29.9 Overweight
30.0 – ABOVE Obese
11
PHYSICAL EDUCATION
How to get your Weight?
1. Use weighing or bathroom scale calibrated properly.

2. Wear light clothing before weighing
3. On bare feet, stand erect and still weight evenly distributed on the center of the scale.
4. Record the score in kilogram.
How to get your Height?
1. Use a tape measure or meter stick and flat it to a concrete wall where zero-point starts on the floor.
2. Stand erect on bare feet with heels, buttocks and shoulders pressed to the wall where the tape measure is
attached.
3. Record the score in meters.
3- minute step test – To measure the cardiovascular endurance
Equipment
1. Step – 12 inches
2. Stopwatch
3. Metronome
Procedure
1. Stand at least one foot away from the step or bench with trunk erect and eyes looking straight ahead.
2. The first step of the sequence should be alternate. Step up and down the step or bench for 3 minutes at a
rate of 96 beats per minute
3. After 3 minutes, immediately stop the exercise, stand locate and count your pulse for 1 minute.
4. Don’t talk while counting the pulse beat.
5. Record the heart/pulse rate after the activity.
Sit and reach – To test the flexibility of the lower extremities.
Equipment – Tape measure or meter stick
Procedure:
1. Sit on the floor with back, head, and shoulders flat on the wall. Feet are 12 inches apart.
2. Interlock thumbs and position the top of the fingers on the floor without bending the elbows.
3. Ask for someone to position the tape measure or meter stick at the top of the middle finger.
4. You should start the test by sliding the hands slowly forward without jerking, trying to reach the farthest
distance possible without bending the knees.
5. Bouncing or jerking movement is not allowed.
6. Record the farthest distance reached in centimeters.
7. Do it trice. The middle score is your final score.
12
PHYSICAL EDUCATION
Norms
Score Standard Interpretation
5 61 cm. and Excellent
above
4 46-60.9 cm Very Good
3 31-45.9 cm Good
2 16-30.9 cm Fair
1 0-15.9 cm Needs Improvement
Push-up – To measure the strength of the upper extremities.
Equipment – exercise mats or any clean mat
Procedure
1. Lie down on the mat; face down in standard push-up position: palms on the mat about shoulder-
width, fingers pointing forward, and legs straight, parallel, and slightly apart, with the toes
supporting the feet.
2. FOR BOYS: Straighten the arms, keeping the back and knees straight, then lower the arms until
there is a 90-degree angle at the elbows (upper arms are parallel to the floor).
FOR GIRLS: With knees in contact with the floor, straightens the arms, keeping the back straight
then lowers the arms until there is a 90-degree angle at the elbows (upper arms are parallel to the
floor).
3. Perform as many repetitions as possible, maintaining a cadence of 20 push-ups per minute (2
seconds going down and 1 second going up).
4. A maximum of 50 push-ups for boys and 25 push-ups for girls.
5. Count the number of push-ups that you can make.
6. Record the score by the number of push-ups made.
Norms
Push-up Scoring for Boys and Girls

5 33 and above Excellent
4 25-32 Very Good
3 17-24 Good
2 9-6 Fair
1 1-8 Needs Improvement
0 Cannot Execute Poor
13
PHYSICAL EDUCATION
Basic Plank - To measure strength/stability/endurance of the core muscles
Equipment – Exercise mats or any clean mat, stopwatch/timepiece.
Procedure
1. Assume a push-up position. Rest body on forearms with palms and fingers flat on the floor. Elbows
are aligned with the shoulders.
2. Legs are straight with ankles, knees, and tights touching together.
3. Support weight on forearms and topes; make sure that your back is flat. The Head neck and spine
are in a straight line.
4. Keep abdominals engaged/contracted; do not let stomach drop or allow hips to rise.
5. Start the timer when you're about to start.
6. Stop the time when you can no longer hold the required position. Holding the plank position
beyond 90 seconds is considered unnecessary.
7. Record the time in the nearest seconds/minute. Maximum of 90 seconds for Boys and Girls.
Norms

5 51 seconds above Excellent
4 46-5- seconds Very Good
3 31-45 seconds Good
2 16-30 seconds Fair
1 1-15 seconds Needs Improvement
Part II. Skill-Related Fitness
Hexagon Agility Test – To measure the ability of the body to move in a different direction quickly and accurately.
Equipment
1. Tape measure
2. Stopwatch
3. Chalk or masking tape
Hexagon Size
1. The length of each side is 18 inches
2. Each angle is 120 degrees
Procedure
1. Stand with both feet together inside the hexagon facing the marked starting side.
14
PHYSICAL EDUCATION
2. At the signal “Go” using the ball of the feet with arms bent in front, jump clockwise over the liner,
then back over the same line inside the hexagon. Continue the pattern with all the sides of the
hexagon.
3. Start the time using a stopwatch after the first jump. Stop the time when you finished the pattern
with all sides of a hexagon.
4. Start with clockwise direction and record the time.
5. Rest for 1 minute and do the same pattern in a counter-clockwise position.
6. Add the time of the two revolutions and divide it by 2 to get the average. Record the time in the
nearest minute and seconds.
Norms

5 5 seconds and below Excellent
4 6-10 seconds Very Good
3 11-15 seconds Good
2 16-20 seconds Fair
1 21 -25 seconds Needs Improvement
0 Over 25 seconds Poor
Standing Long Jump – To measure the explosive strength and power of the leg muscles.
Equipment – Tape measure/meter stick or any length measuring.
Procedures
1. Draw a take-off line.

2. Stand behind the take-off line with feet parallel to teach others, the tips of the shoes should not go
beyond the line.
3. Bend the knees and swing arms backward once, then swing arms forward as your jump landing on
both feet. Try to jump as far as you can.
4. Do not control the momentum of the jump (continuously move forward).
5. Must land on both feet.
6. Perform the test 3 times.
7. Record the middle score.
Norms
5 201 cm. and above Excellent
4 151 cm. – 200 cm. Very Good
3 126 cm. 150 cm. Good
2 101 cm. - 125 cm. Fair
1 55 cm. – 100 cm. Needs Improvement
15
PHYSICAL EDUCATION
Physical Fitness Score Card
Name: Sex Age:
PARAMETERS ACTIVITIES Measurement PRETEST Interpretation POSTTEST Interpretation

Score Score
A. Cardiovascular 3 -minute step Heart Rate

Endurance test Per Minute –
After Activity
B. Body Body Mass Classification

Composition Index
C. Muscular Push-ups Number

Strength of Push-
ups
D. Muscular Basic Plank Time
Endurance
E. Flexibility Sit and Reach First Try
Second Try
Best Score
F. Agility Hexagon Clockwise

Agility Test
Counter-
clockwise
Average
G. Power Standing Long First Try

Jump
Second Try
Best Score
16
PHYSICAL EDUCATION
Goal Setting
Lead-in Questions:
Why set a physical fitness goal?
Many people find that having a goal in mind gives them something to work towards, motivates them to
stay on track, and provides a measure of how well they are doing (Better Health Channel, 2020).
Types of fitness goals by Ralph Roberts (2017) :
Short-term Goals
A short-term goal is achievable in a shorter amount of time. Some examples of short-term goals could
include, "workout three times a week," "eat fewer carbs," "or run one mile every day."
Long-term Goals
A long-term goal is one that that you set for yourself as an end goal, one that you wish to achieve with all
your workouts.
Examples:
SHORT-TERM GOAL LONG-TERM GOAL

(1 week to less than 6 (6 months to one year)
months)
 Exercise 4 to 5 times a week Lose 50 pounds in 8 months
 Replace white rice with brown rice per meal
How to set realistic and achievable goals? (BetterHealth Channel, 2015)
Be realistic – Your ultimate fitness goal could be to be fit enough to participate in a competition on a set
date or to do 10 laps of the pool. Whatever the case, make this goal realistic. Remember that most of us
will never be world-famous athletes or supermodels. Think about what is achievable for you. Write down
your goals.
Be specific – Don’t make your ultimate goal a general statement like: ‘I want to lose weight. Make it
measurable. Exactly how many kilograms do you want to lose?
Choose a goal that is meaningful and important to you, not to anybody else. For example, if your partner
wants you to lose weight, but you’re happy as you are, you may find it difficult to commit to your exercise
routine in the long term.
17
PHYSICAL EDUCATION
You Do!
Remember your Body Mass Index? Now it’s time to set your target weight at the end of this course.
Please fill out the blank spaces below. Also, use the formula to calculate your target weight-based target BMI.
Direction:
1. Convert your height measurement to meters

2. Square your height measurement
3. Multiply your height in meters squared by your target BMI (for example BMI= 21 – Normal) to get
the target weight.
Height: in x 0.0254 = height meter
Height meter x height meter = m2 (meter
squared) Target BMI x height m2 = target weight kilogram.
Goal-Setting Worksheet
SHORT-TERM GOALS LONG-TERM GOALS
Write down at least three personal short-term Write down at least three long-term goals, What do
goals. What will you do over the next week or you want to be in 7 months or a year from now?
two that will help you to become physically fit?
1. 1.
2. 2.
3. 3.
18
PHYSICAL EDUCATION
Lesson 5: Body Types and Major Muscle Groups
Bodies come in different shapes and sizes,

influenced by a person’s frame and
composition. This is part of what makes every
human unique. Some bodies are curvier,
some have broad shoulders, and some have
more musculature. People usually have a
defined body type after puberty, but this can
change based on activity level, dietary habits,
and other major lifestyle and hormonal
changes.
A person’s body type depends on the

distribution of muscle mass and fat. Some
people are long and lean, while others are
curvier.
Likewise, some people find it challenging to

gain weight, whereas others have difficulty
losing weight.
Common ‘male’ shapes

 Ectomorph: This is when the body is lean and slender and tends to have less body fat and muscle. People
with this body type can often find it challenging to gain weight in the form of muscle or fat. Fashion
models are an example of this body type.
 Endomorph: This is when the body has more stored fat, lots of muscle, and gains weight easily. People
with this body type are not always overweight. Football lineman and Marilyn Monroe are examples of this
body type.
 Mesomorph: This is when the body is athletic and strong. People with this body type are neither
overweight nor underweight. Swimmers and volleyball players are examples of this body type.
Common ‘male’ shapes

 Pear or triangle: People with this body shape have narrower shoulders than their hips. A person tends to
distribute most of their weight in the buttocks, lower hips, and thighs.
 Inverted triangle: This is when the lower half of the body is smaller than the top, with shoulders wider
than the hips. People with this body shape tend to gain weight in the upper body and stomach areas. They
also tend to have larger chests and narrow hips.
 Rectangle: This is when there is no major definition at the waistline and hips. People with this body shape
have similar hip and shoulder width, and the body tends to be in equal proportions.
 Hourglass: This is when both the top and bottom halves of the body are equally broad. People with this
body shape tend to have a smaller waist than the chest and hips.
 Oval or apple: This is when the top and bottom halves of the body are narrow. People with this body
shape tend to carry weight in the chest and stomach areas and have slender legs.
19
PHYSICAL EDUCATION
What are the types of muscles?
You control some muscles voluntarily with the help of your nervous system (your body’s command center). You
make them move by thinking about moving them. Other muscles work involuntarily, which means you can’t
control them. They do their job automatically. In order to work, they take cues from other body systems, such as
your digestive system or cardiovascular system.
There are three types of muscle tissue in the body. They are:
 Skeletal: As part of the musculoskeletal system, these muscles work with your bones, tendons and
ligaments. Tendons attach skeletal muscles to bones all over your body. Together, they support the
weight of your body and help you move. You control these voluntary muscles. Some muscle fibers
contract quickly and use short bursts of energy (fast-twitch muscles). Others move slowly, such as your
back muscles that help with posture.
 Cardiac: These muscles line the heart walls. They help your heart pump blood that travels through your
cardiovascular system. You don’t control cardiac muscles. Your heart tells them when to contract.
 Smooth: These muscles line the insides of organs such as the bladder, stomach and intestines. Smooth
muscles play an important role in many body systems, including the female reproductive system, male
reproductive system, urinary system and respiratory system. These types of muscles work without you
having to think about them. They do essential jobs like move waste through your intestines and help your
lungs expand when you breathe.
What do muscles do?

Muscles play a role in nearly every system and function of the body. Different kinds of muscles help with:
 Breathing, speaking and swallowing.

 Digesting food and getting rid of waste.
 Moving, sitting still and standing up straight.
 Pumping blood through the heart and blood vessels.
 Pushing a baby through the birth canal as muscles in the uterus contract and relax.
 Seeing and hearing.
What do muscles look like?

All types of muscle tissue look similar. But there are slight differences in their appearance:
- Skeletal muscles: Many individual fibers make up skeletal muscles. Actin and myosin are proteins that
make up the fibers. The bundles of fibers form a spindle shape (long and straight with tapered ends). A
membrane surrounds each spindle. Providers describe skeletal muscles as striated (striped) because of
the striped pattern the spindles create together.
- Cardiac muscles: These striated muscles look similar to skeletal muscles. Special cells called
cardiomyocytes make up the fibers in cardiac muscles. Cardiomyocytes help your heart beat.
- Smooth muscles: The proteins actin and myosin also make up smooth muscle fibers. In skeletal muscles,
these proteins come together to form a spindle shape. In smooth muscles, these proteins appear in
sheets. The sheets give this muscle tissue a smooth appearance.
20
PHYSICAL EDUCATION
Lesson 6: The NEW PHYSICAL ACTIVITY PYRAMID
THIS IS AN EXCERPT FROM FITNESS FOR LIFE 7TH EDITION CLOTH WITH WEB RESOURCE BY CHARLES B.
CORBIN,DARLA M. CASTELLI,BENJAMIN A. SIBLEY & GUY C. LE MASURIER.
The second T in FITT is for the type of activity that you perform. For each type of activity, there is a FIT formula.
To make it easy for you to remember the different types of activity, the Physical Activity Pyramid was developed
(see figure 6.2). Each step of the Physical Activity Pyramid includes descriptions and examples of the five types of
physical activity. A summary of the FIT formula is provided for each type of activity to help you decide how much
activity to perform. To meet the recommended 60 minutes of daily activity, you can choose from the different
types of activity. For optimal benefits, you should perform activities from all steps of the pyramid each week,
following the FIT formula for each step.
Figure 6.2 the new Physical Activity Pyramid for Teens.

© C.B. Corbin, from Fitness for Life, 7th ed. (Champaign, IL: Human Kinetics, 2021).
21
PHYSICAL EDUCATION
AVOIDING SEDENTARY LIVING AND INACTIVITY

Just below the Physical Activity Pyramid (see figure 6.2) you’ll notice three pictures intended to emphasize the
importance of avoiding sedentary and inactive behavior. A person is sedentary when doing low-energy
activities such as lying down and sitting. The pictures below the pyramid are meant to discourage too much
sitting and excessive screen time during the day. A recent survey of children and teens in the United States
found that they watch TV for an average of nearly four hours a day. Sixty-eight percent of teens have a TV in
their room, and of course many also spend screen time on computers, video games, movies, and cell phones,
more than doubling the amount of time they spend watching a screen.
We all need to recover from daily stresses and prepare for new challenges, so periods of rest and sleep are
important for good health. Some activities of daily living involving inactivity—such as studying, reading, and
even a moderate amount of screen time—are appropriate. However, excessive sedentary behavior is harmful
to your health.
MODERATE PHYSICAL ACTIVITY

Moderate physical activity, the first step in the Physical Activity Pyramid, should be performed daily or nearly
every day. It involves physical activities equal in intensity to brisk walking. It includes some activities of normal
daily living (also called lifestyle activities), such as yardwork and housework (e.g., raking leaves, mopping). It
also includes sports that are not vigorous, such as bowling and golf. Some sports can be either moderate or
vigorous—for example, shooting basketballs is typically a moderate activity, whereas playing a full-court game
is vigorous. National guidelines recommend 60 minutes of moderate to vigorous activity each day for teens.
Moderate activity is the most common type of physical activity for most people and accounts for the biggest
share of daily activity.
VIGOROUS AEROBICS
Step 2 of the Physical Activity Pyramid represents vigorous aerobics, such as
jogging, swimming, biking, and aerobic dance. Activities at this step are intense
enough to increase your breathing and heart rate and make you sweat, but not so
vigorous that your body cannot supply enough oxygen to perform the activities for
long periods of time without stopping. Like moderate activity, they provide many
health and wellness benefits, and they’re especially helpful for building a high level
of cardiorespiratory endurance. You should perform vigorous activities at least
three days a week in order to meet national activity guidelines.
VIGOROUS SPORTS, RECREATION, ANAEROBICS, AND MIXED FITNESS ACTIVITIES

Like vigorous aerobics, vigorous recreation and sport activities (represented in step
3 of the Physical Activity Pyramid) require your heart to beat faster than normal and
cause you to breathe faster and sweat more. Unlike vigorous aerobics, vigorous sport and recreation often
involve short bursts of activity (anaerobic activity) followed by short periods of rest (as in basketball, football,
soccer, and tennis). These activities provide similar fitness, health, and wellness benefits to those of vigorous
aerobics. They also help you build motor skills and contribute to healthy weight management. As with vigorous
aerobics, you can use vigorous sport and recreation to meet the national activity recommendation when
performed at least three days a week.
22
PHYSICAL EDUCATION
Fit Fact Anaerobic physical activity is activity that is so intense that your body cannot supply adequate oxygen
to sustain performance for more than a few seconds. Running a sprint is an example of an anaerobic activity.
Other anaerobic activities can also be performed to meet national physical activity guidelines, such as interval
training, which involves repeated bouts of vigorous activity alternated with rest periods. Mixed fitness
activities consist of several types of activities, such as vigorous aerobics, anaerobics, and muscle fitness
exercises (step 4).
MUSCLE FITNESS EXERCISES

Step 4 in the Physical Activity Pyramid represents muscle fitness exercises, which build strength, muscular
endurance, and power. Muscle fitness exercises include both resistance training (with weights or machines)
and moving your own body weight (as in rock climbing, calisthenics, and jumping). This type of exercise
produces general health and wellness benefits, as well as better performance, improved body appearance, a
healthier back, better posture, and stronger bones. These exercises can be used to meet national activity
guidelines and should be performed at least three days a week.
FLEXIBILITY EXERCISES
Step 5 of the Physical Activity Pyramid represents flexibility exercises. The ACSM indicates that poor flexibility
is related to low back pain. Evidence also indicates that flexibility exercises and other activities that improve
flexibility, such as yoga (see figure 6.3) and tai chi, can benefit functional fitness, improve postural stability and
balance, and reduce risk of falling among older people. There is also some evidence that flexibility exercises
may reduce soreness and prevent injuries. In addition, flexibility exercises improve your performance in
activities such as gymnastics and dance and are used in therapy to help people who have been injured. You will
learn more about stretching exercises to improve flexibility. To build and maintain flexibility, you should
perform flexibility exercises at least three days a week.
BALANCING ENERGY
The top of the pyramid presents a balance scale, illustrating the need for energy balance—meaning that the
calories in the food you eat each day are equal to the calories you expend in exercise each day. Energy balance
is essential to maintaining a healthy body composition.
23
PHYSICAL EDUCATION

MODULE No. 2
UNIT Unit 2: Functional Exercise
COVERAGE Types of Exercises
Do’s and Don’ts in Exercise
Body Positions for Exercise
Movement Competency Screening
Primal Movement for Functional Exercise
DURATION A.Y. 2023-2024 | 1st Semester | MIDTERM | 6 Hours
OUTCOMES 1. Identified the different types of exercises
2. Performed the different body positions for exercise
3. Executed the movement competencies and primal movement for functional
exercise
4. Appreciated the importance of regular exercise to improve oneself holistically.
One should enhance physical fitness in terms of health and skill by executing different physical
exercises. Appreciated the contribution of physical fitness to holistic health, a rich and full life by the
recollect charism with emphasis on moral integrity, justice, and peace.
1. What are the essential movements for functional exercise?

2. What are the effective exercises to improve different skills?
3. How to execute exercises properly?
Truth, Skills, Talents, and Attitude
IV. Lesson Proper
Direction: Name kinds of exercise as many as you can inside the box.
You may use your responses to identify whether in what type of exercise is it belong.
24
PHYSICAL EDUCATION
Lesson 1: Types of Exercise
Why exercise?
Regular exercise is an important part of a healthy lifestyle. Study after study shows the benefits it
can have. Not only does regular exercise help you manage your weight and reduce your risk of developing
diseases, but it can also help prevent and treat mental health problems.
Did you know that….
Photo credits: Belen Community Cares
Photo credits: Sports 121
25
PHYSICAL EDUCATION
Let’s Check!
Exercise
Flexibility
Endurance Strength
Balance
Endurance activity keeps your - Flexibility exercises stretch is physical activity designed
heart, lungs and circulatory your muscles and can help your to improve muscular fitness
system healthy and improves body stay flexible. (AHA, by exercising a specific
your overall fitness. As a result, 2020). muscle or muscle group
people who get the against external resistance,
recommended regular physical - Balance training involves
including free-weights,
activity can reduce the risk of doing exercises that strengthen
many diseases such as diabetes, the muscles that help keep you weight machines, or your
heart disease and stroke (AHA, upright, including your legs and own body weight,
2020). core (Watson, 2018). according to the American
Heart Association (2020).
It is called aerobic exercise, It is called as stretching, It is called as strengthening

cardiovascular exercise, or cooldown, or Yoga exercise, weightlifting,
cardio for short. sprinting, or body building.
Write any example of Write any example of Write any example of

endurance exercise. flexibility and balance strength exercise.
exercise.
Note: You may use the name of exercises you have written from the self-check activity on page 15.
26
PHYSICAL EDUCATION
Lesson 2: Do’s and Don’ts in Exercise
Photo from: https://blogs.uww.edu/warhawkfitness/2017/09/11/the-dos-and-donts-of-exercise/
Some other Do’s and Don’ts in Exercise
Let’s Check!
Do’s in Exercise
1. Drink enough water.
Keeping hydrated ensures that you keep your body temperature stable. It also reduces the onset of
cramps and keep's the body's cooling system running adequately (der Merwe, 2016).
2. Breathe correctly.
Breathing correctly during muscle contraction is necessary to prevent your blood pressure from
escalating. It also helps reduce dizziness and muscular cramping, due to lack of oxygen. You should
exhale on the hardest part of the exercise. So, if you are lifting weights, exhale as you lift the
weight and inhale when dropping the weight (der Merwe, 2016).
3. Observed Dynamic Warm-Up.
The purpose of the dynamic warm-up is to increase blood flow to the areas which will be working
and to wake up the nervous system throughout the body (The Spartans, 2020).
4. Observed Cool Down (Static)
Cooling down after your workout aims to gradually bring your heart rate and blood pressure to
their normal level — the level it was at before exercising.
5. Observed correct posture during exercise
Good posture helps the body to function effectively and will minimize muscle strain and injury.
27
PHYSICAL EDUCATION
Don’ts in Exercise
1. Over-train
Over-training can take many forms – from trying to do too much in each session to complete too
many sessions. Symptoms of overtraining include lack of motivation; a decline in performance;
continual fatigue; susceptibility to illness and infection; difficulty in sleeping; and general irritability
(Realbuzz, 2020).
2. Neglect Rest
Rest is the most important component of any training program because it’s only when your body is
at rest that it can adapt to the stress of training and rebuild itself properly (Realbuzz, 2020).
Examples of Do’s and Don’ts in body position and alignment during Exercise.
Legend : X – wrong and / - correct
You Do!
Identify whether the exercise picture below is correct (/) or wrong (x). Put / if it’s correct and x if it’s
wrong inside the box.
Quiz 1 – Please visit your MS Teams Account to answer the Quiz.
28
PHYSICAL EDUCATION
Lesson 3: Body Position in Exercise
Let’s Check and Do

Perform and familiarize yourself with the different basic body positions for exercise.
BASIC BODY POSITIONS FOR EXERCISE
HANDS POSITION
Hands on Neck Hands on Shoulder Hands on Waist
Hands on Hips Hands on Chest
ARM POSITION
Arms Forward Arms Sideward Arms Upward
Arms Diagonal Upward- Arms Diagonal Downward- Arms Downward-Forward

Sideward Sideward
29
PHYSICAL EDUCATION
STANDING POSITION
Feet Together Stride Stand Lunge
Half Knee Bend Full Knee Bend or Squat
SITTING POSITION
Long Sitting Long Sitting Rest Stride Sitting
Side Sitting Hurdle Sit Indian Sit
30
PHYSICAL EDUCATION
Frog Sitting Hook Sitting
Heel Sit Tuck Sitting
KNEELING POSITION
Kneeling Position Stride Kneeling Position Half Kneeling Left/Right
31
PHYSICAL EDUCATION
LYING POSITION
Prone Lying Position Supine Lying Position Side Lying Position
Hook Lying Position Tuck Lying Position
FOUR-BASE ARM SUPPORT
Dog Stand Bridge Stand
32
PHYSICAL EDUCATION
ARM SUPPORT
Supine Arm Support Side Arm Support L/R

Prone Arm Support
Lesson 4: Movement Competency Training
Direction: Name any fundamental movements according to their type. Write your answer inside the box
below each label.
LOCOMOTOR MOVEMENT NON-LOCOMOTOR MOVEMENT
1. 1.
2. 2.
3. 3.
4. 4.
5. 5.
6. 6.
7. 7.
8. 8.
9. 9.
10. 10.
Let’s Check
Locomotor Movement - These are movements where the body travels through space from one location to
another (Components of Body Movements: Locomotor, Non-locomotor & Manipulative,
2017). Example: Walk, Running, Leaping, Jumping
Non-Locomotor Movement - They are movements of certain body parts, or even the whole body, without
causing the body to travel (Components of Body Movements: Locomotor, Non-locomotor & Manipulative,
2017). Example: Bending, Lifting, Twisting, Raising, Swinging
Now based on the definition, do you think your answers on the activity were correct?
33
PHYSICAL EDUCATION
Let’s Go!
What is movement competency?
Movement competency is the ability to move free of dysfunction or pain. The Movement
Competency Screen or MCS (Kritz, 2012) helps identify which fundamental movement pattern(s)
require(s) developmental attention through an exercise program, which contributes to enhanced
performance but not to injury.
The fundamental movement patterns for functional exercises in varying degrees are (1) squat, (2) lunge,
(3) upper body push, (4) upper body pull, (5) bend, (6) twist, and (7) single-leg squat.
Squat Lunge Upper Body Push
Bend Twist
Pull
You Do!
Perform the seven Fundamental Movement pattern for exercise. Try to blend all the
movement to form an exercise. For example: (1) Body weight squat; (2) lunge and
twist; (3) push-up, (4) bend and pull, and (5) single-leg squat. You may watch this
video link below for guide: https://www.youtube.com/watch?v=EMU0bM7ACAM
Send a video of your performance via MS Teams Account.
Single Leg Squat
34
PHYSICAL EDUCATION
Lesson 5: Exercises for Specific Skills
The movement competency skills were combined with the help of primal movement and form a different
functional exercise.
These are the following functional exercises to develop the different skills.
You may watch videos about functional exercises for a guide.
NON-LOCOMOTOR SKILLS
CORE STABILITY EXERCISE
1. Breathing and Bracing
- Inhale smoothly for 4 counts and hold your
breathing for 4 counts while bracing your
abdominal muscle (contraction) and exhale
4 counts. Do it as many as you can.
2. Dead Bug Series

- The dead bug exercise involves lying face-
up on your mat with your arms in the air
your torso and your legs in the air with
your knees bent at 90-degree angles. Then,
you lower the opposite arm and leg toward
the floor in a slow and controlled fashion.
Return to center and then repeat on the
other side.
3. Plank Series
-Elbow Plank Front

- L/R side
35
PHYSICAL EDUCATION
4. Bird Dog Series
-Begin on all fours with your hands directly
under your shoulders and your knees directly
under your hips.
- Pull your abs into your spine. Keeping your
back and pelvis still and stable, reach your
right arm forward and left leg back. Don't
allow the pelvis to rock side to side as you
move your leg behind you. Focus on not
letting the rib cage sag toward the floor. Reach
through your left heel to engage the muscles in
the back of the leg and your butt.
- Return to the starting position, placing your
hand and knee on the floor. Repeat on the
other side to complete one rep.
BODYWEIGHT EXERCISE
1. Push Up
2. Squat Series
36
PHYSICAL EDUCATION
3. Vertical Push and Pull – Pull-ups
4. Horizontal Pull and Push
MOBILITY TRAINING – FLEXIBILITY & BALANCE EXERCISE

1. One-legged Balance L/R
2. Leg Swings L/R

Lateral or Forward
37
PHYSICAL EDUCATION
3. One-legged squat L/R
4. Ankle Mobility
5. Hip Mobility
6. T Spine Mobility (Thoracic Spine)
38
PHYSICAL EDUCATION
7. Shoulder Mobility
LOCOMOTOR SKILLS
PRIMAL MOVEMENT
1. Crawl and Creep
2. Jumping and Landing Series
3. Linear Movement (hop, skip, leap, jog,

run, backpedal
4. Log Roll
39
5. Duck walk

MODULE No. 3
UNIT Unit 3: Principles of Training
COVERAGE Principles of Exercise
Frequency, Intensity, Time and Type (FITT) Principles
Macronutrients and Micronutrients
DURATION A.Y. 2023-2024 | 1st Semester | MIDTERM | 6 Hours
OUTCOMES 1. Discussed the basic exercise principles
2. Created an Individual FITT Principle Exercise Plan
3. Distinguish the Macro and Micronutrients
4. Discussed the importance of having a healthy food preparation
One should enhance physical fitness and self-preservation by executing different physical exercises,
maintaining healthy eating habits, physical activity planning, and self-management against the virus COVID-
19. Appreciated the contribution of physical fitness and health to holistic health, a rich and full life by the
recollect charism with emphasis on moral integrity, justice, and peace.
1. What are the healthy eating practices and fad diets which is suited to me?
2. How can I prevent the spread of COVID-19 as a student?
3. How can I plan physical activities which are good for me?
Truth, Skills, Talents and Attitude, Peace, Moral Integrity
IV. Lesson Proper
How often do you do exercise? 41
Do you observed healthy eating habits? How?

In this lesson, you will assess whether you are observing proper-self management. This will guide you to
maintain a healthy lifestyle which is trendy in this generation.
Lesson 1: Basic Exercise Principles
Did you know that….

Music improves workout performance. Listening to music
while exercising can improve workout performance by 15%
(Carleton University, 2015).
I can remember!
Direction: Match the following words on column A to the questions on Column
B.
A. B.
1. Frequency a. What exercise?
2. Intensity b. How long
3. Time c. How often?
4. Type d. How hard?
Let’s Check!
How your body adapts during exercise?
- Our bones, muscles, tendons, heart, and lungs, will adapt to the stress exposed to it. This
means if you undertake physically challenging exercise, your body will adapt to this stress to
ensure the same activity feels slightly easier in the future (The Conversation, 2020).
To improve your body condition during exercise, you need to observe the following principles from
Ptdirect (2020) which are essential for functional exercise: Specificity – Exercise should be specific to your
goals, needs, and capabilities.
Progressive Overload – For continual adaptation overload must be progressive, that is the dose of
exercise must increase.
Reversibility – All beneficial effects of exercise are reversible if exercise stops.
Rest – Rest to get the best out of your exercise, not too long and not too short.
Variety - For optimal adaptation and to avoid stagnation, overuse, and injury the exercise stimulus must
be varied (this does not simply mean changing exercises all the time).
41
THE FREQUENCY, INTENSITY TIME, TYPE (FITT) PRINCIPLES OF EXERCISE
42
You do!
Direction: Using the learnings from the previous lesson about exercises and exercise principles, make a FITT
principles plan for your 1-week exercise activity.
43
MODULE ACTIVITIES
I can monitor myself!

PAR-Q & YOU
(A Questionnaire for People Aged 15 to 69)
Regular physical activity is fun and healthy, and increasingly more people are starting to become more
active every day. Being more active is very safe for most people. However, some people should check with their
doctor before they start becoming much more physically active. If you are planning to become much more
physically active than you are now, start by answering the seven questions in the box below.
If you are between the ages of 15 and 69, the PAR-Q will tell you if you should check with your doctor
before you start. If you are over 69 years of age, and you are not used to being very active, check with your
doctor. Common sense is your best guide when you answer these questions.
Please read the questions carefully and answer each one honestly: Check YES or NO.
YES NO
1. Has your doctor said that you have a heart condition and that you should do physical activity
recommended by a doctor?
2. Do you feel pain in your chest when you do physical activity?
3. In the past month, have you had chest pain when you were not doing physical activity?
4. Do you lose your balance because of dizziness or do you ever lose consciousness?
5. Do you have a bone and joint problem (for example, back, knee or hip that could be made
worse by a change in your physical activity?
6. Is your doctor currently prescribing drugs (for example, water pills) for your blood pressure
or heart condition?
7. Do you know of any other reasons why you should not do physical activity?
NOTE: If the PAR-Q is being given to a person before he or she participates in a physical activity program or a fitness
appraisal, this section may be used for legal or administrative purposes.
I have read, understood, and completed this questionnaire. Any questions I had were answered to my
satisfaction." NAME SIGNATURE: DATE.
SIGNATURE OF PARENT WITNESS
Note: This physical activity clearance is valid for a maximum of 12 months from the date it is completed and becomes
invalid if your condition changes so that you would answer YES to any of the seven questions.
Source: https://www.deped.gov.ph/2019/12/09/december-9-2019-do-034-s-2019-revised-physical-fitness-test-manual/
44
Lesson 1: Macronutrients and Micronutrients
What Are Macronutrients and Micronutrients?
These essential elements from fats, protein, carbs, vitamins and minerals help your body function properly:
You may have heard your health-conscious friends talk about “counting macros” or the macronutrients in the
foods they eat. But what exactly are they doing and how does counting macros, or macronutrients, help you
lead a healthy life? And what’s the difference between macronutrients and micronutrients?
Think of macronutrients as the lead actors in the production of your body and micronutrients as the
supporting cast. Each is vital to a successful performance. Registered dietitian Julia Zumpano, RD, LD, explains
exactly what macronutrients and micronutrients are and why they’re so important to your health.
What are macronutrients?

As the main nutrients found in food, macronutrients maintain your body’s structure and functioning. You
typically need a large amount of macronutrients to keep your body working properly. But don’t stress:
macronutrients come from proteins, fats and carbohydrates, which give your body energy in the form of
calories.
Macros are typically measured in grams (g) and can be a useful way to track what you’re consuming.
“Someone might want to count their macronutrients to be sure they’re meeting their needs and not
overconsuming or under consuming certain nutrients,” says Zumpano.
Overall, counting macros is a way to focus on the variety of foods you’re eating — and how much of each —
instead of counting calories.
Even certain diets like the keto diet and the paleo diet use a macronutrient approach.
45
Examples of macronutrients
During digestion, foods that tend to fall into one of the three macronutrients are broken down to be used for
different functions. Macronutrients include:
 Carbohydrates. As the main source of energy, carbs break down into glucose and aid digestion and
fullness. Carbs include bread, rice, pasta, grains, fruits, starchy vegetables, beans, milk and yogurt. They
provide 4 calories per gram.
 Fat. Fats are broken down into fatty acids and glycerol and provide fat-soluble vitamins A, D, E and K.
Foods like nuts, seeds, oils, butter, sour cream, mayo and cream cheese provide 9 calories per gram.
 Protein. Protein helps build and repair muscle, tissues and organs, as well as aid in hormone
regulation.Foods like meat, poultry, fish, eggs, cheese, cottage cheese, plain Greek yogurt and tofu
provide 4 calories per gram.
The Dietary Guidelines for Americans recommends the following:

 45% to 65% of calories from carbohydrates.
 20% to 35% of calories from fat.
 10% to 35% of calories from protein.
To count macros, you need to determine how many calories you typically need in a day. Then, you set up goals
on what percentage of calories from the three groups above you need to eat to meet your goals. Goals can be
different for everyone. Someone may want to count macros for weight control, while someone else might
want to use them to help build muscles or even sustain their blood sugar levels.
And your percentages of macronutrients may change based on your age, sex, medical conditions, lifestyle and
how active you are. But counting macros involves a lot of math and can be difficult for most to follow.
Additionally, there’s no solid research to say that this approach is effective. You can work with a registered
dietitian or nutritionist to help you determine the best plan for you.
What are micronutrients?

Micronutrients consist of vitamins and minerals and are measured in either milligrams (mg), micrograms (mcg)
or International Units (IU).
Compared to macronutrients, your body needs a smaller amount of micronutrients for optimal performance.
Though micronutrients don’t provide energy, they’re essential for functions like digestion, hormone
production and brain function.
Examples of micronutrients
Just like macronutrients, micronutrients can be found in the foods that you eat every day — think fruits and
vegetables.
“Most vitamins are water-soluble,” says Zumpano. “That means they get flushed out of your system when
your body is done using what it needs.”
46
Some vitamins that are examples of micronutrients include:
 Vitamin B1. Also known as thiamine, vitamin B1 aids in converting nutrients into energy. Foods include
white rice, fortified breakfast cereals and black beans.
 Vitamin B2. Also known as riboflavin, this vitamin is good for energy production, cell function and fat
metabolism. Foods include instant oats, fat-free yogurt and milk.
 Vitamin B3. Also known as niacin, vitamin B3 drives the production of energy from food. Foods include
chicken breast, turkey breast, salmon and tuna.
 Vitamin B5. Also called pantothenic acid, this vitamin helps with fatty acid synthesis. Foods include
shitake mushrooms, sunflower seeds and avocados.
 Vitamin B6. Also called pyridoxine, vitamin B6 helps your body release sugar from stored carbohydrates
for energy, and creates red blood cells. Foods include chickpeas, tuna and potatoes.
 Vitamin B7. Also known as biotin, it aids the metabolism of fatty acids, amino acids and glucose. Foods
include eggs, salmon, pork chops and sweet potatoes.
 Vitamin B9. Also known as folate. Vitamin B9 is important for proper cell division. Foods include
spinach, fortified breakfast cereals, white rice and asparagus.
 Vitamin B12. Also called cobalamin, vitamin B12 helps with red blood cell formation and proper nervous
system and brain function. Foods include beef liver, salmon, milk and yogurt.
 Vitamin C. Also known as ascorbic acid, vitamin C is required for the creation of neurotransmitters and
collagen. Foods include red peppers, oranges, grapefruits and kiwis.
Minerals that are good examples of micronutrients include:
 Calcium. This mineral helps build strong bones and teeth and helps with muscle function. Foods include
yogurt, orange juice, cheese and milk.
 Magnesium. Found in foods like pumpkin seeds, almonds and spinach, this mineral aids in the
regulation of blood pressure.
 Sodium. You need sodium for optimal fluid balance and to maintain your blood pressure.
 Potassium. Potassium helps with muscle function and nerve transmission. You can find potassium in
foods like apricots, lentils, prunes and raisins.
Why are macronutrients and micronutrients important?
“Your body can’t function without them,” says Zumpano. “Your body will work at its highest potential when
all macros and micros are met on a consistent basis.”
So, how do you know if you’re getting enough of each?

“You want to look at your diet and be sure you are getting food sources from each food group,” notes
Zumpano. “Taking a vitamin/mineral supplement can also be helpful, although macros can’t be obtained from
a basic vitamin supplement.”
But at the end of the day, what’s important is getting as many nutrients as possible by choosing a variety of
foods from each food group — and by focusing on macronutrients, they can help you plan and make smart
decisions.
47
Lesson 2: Healthy Eating Habits
I can remember!
Direction: Identify the food that should be on the plate (Pinggang Pinoy). Choose your answer inside the
box beside the plate.
Fruits
Meat
Water
Vegetables
Grains
Let’s Check and Do

What is Pinggang Pinoy?
Pinggang Pinoy is a new way to understand a food guide that uses a familiar food plate model to convey
the right food group proportions on a per-meal basis, to meet the body’s energy and nutrients needs of
Filipino adults (Department of Health, 2016).
Did Pinggang Pinoy replace the FNRI Daily Nutritional Guide or Food Pyramid?
The “Pinggang Pinoy” can be used side by side with the existing DNG Pyramid for Filipinos but it will
not replace it. According to FNRI, Pinggang Pinoy is a quick and easy guide on how much to eat per
mealtime, while the DNG Pyramid shows at a glance the whole-day food intake recommendation.
48
The Pinggang Pinoy depicts a plate with color-coded

portions representing the different food groups that should
be on each plate. Half of the plate is composed of “Glow”
foods, such as fruits and vegetables. Vegetables represent a
larger portion of this group than fruits because more
vegetables are needed to get proper amounts of vitamins,
minerals, and fiber. Fruits are represented by a banana, and
vegetables by malunggay leaves, both of which are
abundant year-round, fairly affordable, and commonly
consumed.
Grow foods like meat, milk, and egg products, are

represented by the popular tilapia fish that make up one-
sixth of the plate. The remainder of the plate is composed
of “Go” foods like cereals, grains, and starches, which are
represented by a bowl of rice, the staple food of Filipinos.
Eating Practices
The term eating habits (or food habits ) refers to why and how people eat, which foods they eat, and
with whom they eat, as well as the ways people obtain, store, use, and discard food. Individual,
social, cultural, religious, economic, environmental, and political factors all influence people's eating
habits.
A fad diet is a trendy weight-loss plan that promises dramatic results. Typically, these diets are not healthy
and don’t result in long-term weight loss. Some diets actually can be dangerous to your health
(Familydoctor.org, 2020).
These are the examples of a fad diet:
High-protein, high fat, low carbohydrate diets (Mandal, 2019)

These diets are typically low in calcium, fiber, and plant proteins. Examples include The South Beach Diet,
The Complete Scarsdale Medical Diet, The Grapefruit Diet, also called the Magic Mayo Diet or Mayo Clinic
Diet, The 3-Day Diet, The Dr. Atkins Diet Revolution, Dr. Sears’ Enter the Zone Diet, etc.
Liquid diets (Mandal, 2019)

These claim to supply all nutrients needed at a controlled calorie level of around 400 calories. Examples include
Liquid Formula Preparations, Cambridge Diet (Protein-Sparing Modified Fast), etc.
49
High-carbohydrate, high fiber diets that contain low levels of protein and fat (Mandal, 2019)
This includes diets like the Pritikin Diet Plan, Save-Your-Life Diet, etc. High carbohydrate diets may lead to
complications like low immunity and poor wound healing.
Ketogenic Diet (Mawer, 2018)

The ketogenic diet is a very low-carb, high-fat diet that shares many similarities with the Atkins and low-
carb diets. It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in
carbs puts your body into a metabolic state called ketosis.
Best Practices for Eating by OwensboroHealth (2020)
1. Eat more fiber. A high fiber diet may help lower cholesterol levels, control blood sugars, and aid in
weight loss. Fruits, vegetables, legumes, and whole grains are great sources of fiber.
2. Eat more fruits and vegetables. These not only contain fiber but also have many beneficial vitamins,
minerals, and phytochemicals (disease-fighting compounds). Plus, since most fruits and vegetables are
low in calories and fat, they can fill you up but not out. Resolve to try some new ones this year too.
3. Get adequate sleep. Studies show that individuals getting too little sleep are more at risk for weight
gain, diabetes, high blood pressure, and even heart disease. Most adults need 7-8 hours a night of sleep. I
would like even more!!
4. Eat breakfast. This is the most important meal of the day and can be a key to weight loss. People that
skip breakfast usually end up replacing the calories later in the day, even binging at times.
5. Don’t deprive yourself of the foods that you love. Deprivation can eventually lead to binging,
overeating and guilt. Allow yourself to eat what you want, when you want, just be sure to do so in
moderation.
6. Reduce your daily caloric intake. To lose weight, you must take in fewer calories than your body
needs. Remember that 3,500 calories equal one pound of body fat.
7. Hold yourself accountable. Accountability is essential for weight loss success. This can include
regularly weighing yourself, setting goals, and keeping track of what you eat. Food diaries are
especially important strategies for weight loss.
8. Get moving! Exercise is an essential component of any weight loss program and may well be the number
one key to maintaining the loss.
CONGRATULATIONS! You may proceed to the next level.
50
FOOD LOG
What to do?
For the whole duration of the remaining sessions in midterm until final term, you need to monitor
your food intake using a log sheet.
You may use the necessary knowledge that you have learned from module one and module 2 about the
different functional exercises, exercise planning, and food plate guide.
Take note of the following before starting the food log:
1. This food monitoring will last for 2 weeks.
2. Plan out your food intake ahead of time. You need to log your food intake every meal with
pictures. Record all the food and drink you consume and include time, place, thoughts, food
preparation and specific amounts. (Note: Prepare your food according to your needs).
3. For each week, you should have at least 3 days of FOOD MONITORING. This may include the
given class schedule.
4. This log should be presented and submitted to the Physical Education Professor every class
schedule in MS Teams not later than 11:59 pm.
You will be given a hard copy of this module as your guide and a soft copy so that you could send your food
log via MS Teams.
Please turn to the next page for your Food Log.
51
FOOD LOG
NAME: WEEK #
LEVEL OF
BEVERAGE/
MEAL TIME PLACE/VENUE FOOD/ QUANTITY FULLNESS
Date QUANTITY (1-5)
Breakfast
Snacks
MONDAY Lunch
Snacks
Dinner
LEVEL OF
BEVERAGE/
QUANTITY (1-5)
Date Breakfast
Snacks
Lunch
TUESDAY Snacks
Dinner
LEVEL OF
BEVERAGE/
QUANTITY (1-5)
Date Breakfast
Snacks
Lunch
WEDNESDAY Snacks
Dinner
52
LEVEL OF
BEVERAGE/
QUANTITY (1-5)
Date Breakfast
Snacks
Lunch
THURSDAY Snacks
Dinner
LEVEL OF
MEAL TIME PLACE/VENUE FOOD/ QUANTITY BEVERAGE/ FULLNESS
QUANTITY (1-5)
Date Breakfast
Snacks
Lunch
FRIDAY Snacks
Dinner
LEVEL OF
QUANTITY (1-5)
Date Breakfast
Snacks
Lunch
SATURDAY Snacks
Dinner
LEVEL OF
QUANTITY (1-5)
Date Breakfast
Snacks
Lunch
SUNDAY Snacks
Dinner
53
MIDTERM PRACTICAL EXAMINATION

For midterm, you need to perform the following by group (5 members only):
Body positioning, fundamental movements, and primal movement for functional exercise
with mastery, correct body form, proper execution and with confidence.
These are the following criteria for Aerobic Exercise Activity:
Execution- 20 pts.
Mastery- 20 pts.
Body form- 20 pts.
Confidence- 20 pts.
Effort- 15 pts.
Total: 100 pts.
FINAL PRACTICAL EXAMINATION

For final term, you need to do the following:
Create an Aerobic Exercise that consists of a warm-up, exercise proper and cool down that will last for 5
minutes. Since this is group work, you need to plan the exercise very well with your group and take care of
yourself while performing the Aerobic Exercise.
These are the following criteria for Aerobic Exercise Activity:
Warm up – 20 pts.
Preparedness – 20 pts.
Workout proper- 20 pts.
Cooldown – 20 pts.
Effort- 20 pts.
Total – 100 pts.
54
References:
What Are Macronutrients and Micronutrients? (2022, October 5). Cleveland Clinic.
https://health.clevelandclinic.org/macronutrients-vs-micronutrients/
Article XIV, Section 19 of the 1987 Philippine Constitution. https://www.officialgazette.gov.ph/
Better Health Channel (2015) Physical activity – setting yourself goals.

https://www.betterhealth.vic.gov.au/health/HealthyLiving/physical-activity-setting-yourself-goals
Bureau of Education (2020). Physical education. https://www.edb.gov.hk/en/curriculum-

development/kla/physical-education/index.html
Department of Health (2016). Pinggang pinoy. https://www.doh.gov.ph/node/223
Krtiz, M. (2012). Development, reliability, and effectiveness of movement competency screen.

http://orapp.aut.ac.nz/bitstream/handle/10292/4670/KritzM.pdf?sequence=3&isAllowed=y
Human Kinetics (2020). What is physical fitness? https://us.humankinetics.com/blogs/excerpt/what-is-physical- fitness
PTdirect (2020). Principles of exercise. https://www.ptdirect.com/training-design/training-fundamentals/the- exercise-

principles
The Philippine Physical Fitness Test Revised DO_s2019_034 . https://www.deped.gov.ph/2019/12/09/december-9-2019-do-034-s-

2019-revised-physical-fitness-test-manual/
UNIFEF (2020). Key messages and actions for COVID-10 prevention and control in school. https://www.who.int/docs/default-
source/coronaviruse/key-messages-and-actions-for-covid-19-prevention-and- control-in-schools-march-2020.pdf?sfvrsn=baf81d52_4
World Health Organization (2018). Physical activity. https://www.who.int/news-room/fact-

sheets/detail/physical-activity
https://blogs.uww.edu/warhawkfitness/2017/09/11/the-dos-and-donts-of-exercise/
Video Resources: https://www.youtube.com/watch?v=a5sBqfR58Kw
https://www.youtube.com/watch?v=sYnzV9XyZv4
https://www.youtube.com/watch?v=CEsYZiLU8TQ&t=305s
https://www.youtube.com/watch?v=EMU0bM7ACAM&t=339s
Prepared by:
Physical Education Instructors of General Education Courses

Department of the College of Arts and Sciences, UNO-R
2023-2024
55

PATHFit1 Learning Module 2023-2024

Uploaded by

Copyright:

Available Formats

PATHFit1 Learning Module 2023-2024

Uploaded by

Document Information

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

PATHFit1 Learning Module 2023-2024

Uploaded by

Copyright:

Available Formats

UNIVERSITY OF NEGROS OCCIDENTAL – RECOLETOS

COLLEGE OF ARTS AND SCIENCES

This learning module is prepared by the Faculty members of Physical Education

This course material belongs to:

Student’s Name: Course & Year:

P.E. Schedule: P.E. Instructor:

I. Course Code: PAFIT1020 (PATHFit 1)

VI. Credit Units: 2

IV. University’s VMGO

3. Community Extension: Complementation of the study programs with inter-disciplinary outreach

4. Research: Enrichment of existing academic programs and broadening of knowledge through

At the end of the formation, the students are expected to be:

1. Spiritually sound individuals who are Christ-centered and MARIAN-inspired.

VI. Course Requirements:

VIII. Materials Needed:

Module, Laptop, Physical Fitness Test Equipment.

IX. Grading System

Class Standing (Quizzes, Attendance, Participation, Assignments, Oral Reports): 40%

COURSE Movement Competency Training

II. ESSENTIAL QUESTIONS

1. What are the new trends in developing physical fitness performance?

III. AUGUSTINIAN-RECOLLECT VALUE INTEGRATION

Moral Integrity, Justice, and Peace

IV. Lesson Proper

1. It refers to your ability to do physical tasks efficiently as it relates to a particular sport

Lesson 1: Physical Education

Did you know that…..

Article XIV, Section 19 of the 1987 Philippine Constitution

What is Physical Education?

Objectives of Physical Education:

2. As a way to promote weight loss in students

3. To develop motor skills

4. To instill knowledge and understanding of rules, concepts, and strategies, and

Objective Of Physical Education In Holistic Health:

3. Respect for the rights of others

5. Honesty in group competition

6. Good Leadership and followership

Examples of worthwhile emotional traits that may be developed are:

Lesson 2: Principles of Physical Fitness

Physical Activity Exercise Health Fitness Physical Fitness

1. It refers to physical activity which is planned, structured, repetitive movements intended

Do you think physical activity is important? YES or NO

Lesson 3: Physical Fitness Components

Flexibility Speed Cardiovascular Endurance Muscular Strength Agility

The Physical Fitness Components:

Skill-Related Fitness Parameters

Part I. Health-Related Fitness

Body Mass Index – Test for Body Composition

Requirements: Weight and Height

The formula for computing Body Mass Index

1. Use weighing or bathroom scale calibrated properly.

How to get your Height?

3- minute step test – To measure the cardiovascular endurance

Sit and reach – To test the flexibility of the lower extremities.

Equipment – Tape measure or meter stick

Push-up – To measure the strength of the upper extremities.

Equipment – exercise mats or any clean mat

Push-up Scoring for Boys and Girls

Score Standard Interpretation

Equipment – Exercise mats or any clean mat, stopwatch/timepiece.