PHYSICAL ACTIVITIES TOWARD

HEALTH AND FITNESS 1

Module 1
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PHYSICAL EDUCATION
Introduction

Physical Education as a subject in the curriculum has been dejectedly

uncared for in the past and has suffered many setbacks due to misconceptions
among the teachers and administrators who, perhaps, never had the chance to be
acquainted more about the field. It is, therefore, necessary that this subject area be
properly defined and interpreted so that it will receive its rightful emphasis in the
educational program. In this unit, the students taking PATH-FIT 1 - (Physical Activity
Towards Health and Fitness) as a required subject will comprehend better about the
meaning of Physical Education and the coverage of the course. There is almost
undisputed agreement that optimum health is one's most esteemed possession.
Schopenhauer, the German philosopher expressed this thought when he wisely
remarked, "the greatest of follies is to neglect one's health for any advantage of life.
A study of history of nations shows that advancement is directly related to the
physical, mental, and emotional health of the people. In the process of improving and
maintaining optimum health, it is necessary for all people of all ages to participate in
physical exercise; there is an ample variation in the types of exercise, which are
recommended for different age groups.

Learning Outcome

At the end of the module, you will be able to:

a. define physical education and interpret its meaning in relation to life situation;
b. analyze fitness as the major goal of physical education;
c. discuss the general objectives of PE as a part of educational system and its legal
bases;

Learning Content

Definition of Physical Education

Physical Education has undergone many vicissitudes and numerous changes

of path in the Philippine schools. There was a time when Physical Education was
considered as education of the physical, hence, a muscular physique was
considered as a physical educated body. The activities then were termed as "drill',
"physical training" " and "calisthenics". This old concept of physical education would,
in all respect, mean today as strengthening the muscles. The newer and modern
perception of physical education is that it is education through physical activities. In
modern physical education idiom, it is education through "movement." Wunderlich
(1967) describes of movement as follows:
1. It provides sensory data.
2. It broadens the perspective horizon.
3. It stimulates function and structure of all bodily organs.
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4. It is the means by which an individual learns about himself

Legal Bases of Teaching Physical Education in the Philippines Setting

1901 Physical exercise was one of the subjects introduced in the public schools and regular
program of athletics was developed.

1920 Physical Education was made a required subjects in the curriculum of all public
schools.

1937 Physical Education was made curricular subject in the secondary school curriculum.

1969 The School of Physical Education and Sports Development Act of 1969.
A program of activities included among others:
1. A program of health education and nutrition,
2. A program of physical fitness for all pupils,
3. A program of competitive athletics,
4. A program of intramural and inter-unit athletic competition within schools,
districts, and provinces; and
5. An annual athletic competition within and among regions.

1982 MAP was introduced and the learning area involves music, arts, and physical
education. (Foundation of Physical Education by Carmen Andin)

Article XIV Section 19 (1) & (2) of the 1987 Philippine Constitution mandates
that:

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.

Functions of Physical Education

Physical Education performs three functions which are:

1. Biologic Function refers to the enhancement of the individuals' growth and
development through body movement.

2. Integrative Function - refers to the personality integration achieved through

participation in properly selected physical activities.

3. Social Function - refers to the transmitting values and standards that are
consistent with the needs and ideals of the society.
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PHYSICAL ACTIVITY
Introduction

The current coronavirus (COVID-19) pandemic time can pose a significant

challenge for remaining physically active. Inactivity and low levels of physical activity
can have negative effects on our health. During this time, physical activity can be a
valuable tool to help you to protect your health.
This module prepares you to become more physically active while at home. It
tells you the importance of physical activity during this pandemic, the physical activity
guidelines on how you can keep yourself fit. If you are more active, you feel more
energetic and healthier.

Learning Outcome
At the end of the module, you will be able to:
• explain the importance of physical activity in one’s life during the COVID 19
Pandemic;
• establish an understanding of active life in improving one's health;
• create a physical activity log.

Learning Content

Definition of Physical Activity

According to the World Health Organization, Physical Activity (PA) is defined
as any bodily movement produced by skeletal muscles that require energy
expenditure.

Physical activity may include:

• Active recreation
• Sports participation
• Cycling
• Walking
• Play
• Dance
• Gardening
• House cleaning
• Carrying heavy shopping

During this pandemic, it is even more important for you to be physically active.
The physical activities mentioned above will:

• ease muscle strain

• relief mental tension
• improve blood circulation
• improve muscle activity
• create some routine to your day in these unfamiliar times.
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Importance of Physical Activity during the COVID-19

Pandemic
Considering the present situation worldwide, certain benefits of physical
activity could also be specifically relevant to the COVID-19 Pandemic. According to
Dr. James Sallis (2020), these benefits are:

• Physical activity enhances immune function and reduces inflammation

therefore it could reduce the severity of infections.
• Physical activity improves common chronic conditions that increase the
danger for severe COVID-19 (i.e. Cardiovascular Disease, Diabetes).
• Physical activity may be a great stress management tool by reducing
symptoms of anxiety and depression.
• Physical activity helps bring cortisol levels in balance. Stress and distress
(such as during a pandemic) create an imbalance in cortisol levels and this
negatively influences immune function and inflammation.

Physical Activity Guidelines

World Health Organization (WHO) recommends 150 minutes of moderate-
intensity or 75 minutes of vigorous-intensity physical activity per week, or a
combination of both. These recommendations can still be achieved even at home,
with no special equipment and limited space.

The following are some recommendations on the way to stay active and
reduce sedentary behavior while at home:

Take short active breaks during the day. Short bouts of

physical activity add up to the weekly recommendations. You
may use the suggested exercises below as inspiration move a
day. Dancing, twiddling with children, and performing domestic
chores such as cleaning and gardening are other means to
remain active reception.

Follow an online exercise class. Take advantage of the wealth

of online exercise classes. Many of these are free and can be
found on YouTube. If you’ve got no experience performing these
exercises, be cautious and aware of your limitations.

Walk. Even in small spaces, walking around or walking on the

spot, can help you remain active. If you have a call, stand, or
walk around your home while you speak, instead of sitting down.
If you opt to travel outside to steer or exercise, make a certain to
take care of a minimum of a 1-meter distance from people.

Stand up. Reduce your sedentary time by standing up

whenever possible. Ideally, aim to interrupt sitting and reclining
time every half-hour. Consider fixing the standing desk by
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employing a dinner table or stacking a pile of books or other

materials, to continue working while standing. During sedentary
leisure time prioritize cognitively stimulating activities, like
reading, board games, and puzzles.

Relax. Meditation and deep breaths can help you remain calm.
A few examples of relaxation techniques are available below for
inspiration.

Eat healthily and stay hydrated. Drinking water instead of

sugar-sweetened beverages. Limit or avoid alcoholic beverages
for adults and strictly avoid these in children, and pregnant and
breastfeeding women, or for other health reasons. Ensure plenty
of fruits and vegetables, and limit the intake of salt, sugar, and
fat. Prefer whole grains rather than refined foods.

Benefits of Physical Activity

During the COVID-19 pandemic, being physically active will be a challenge for
you but you must find and plan ways to be active and reduce our sedentary time.
Although your movement around your neighborhood, town, city, country, and the
world might be restricted, it remains critical that you move more and sit less.

There are many benefits of physical activity. According to Physiopedia, these

include:

• Strengthening and maintaining your immune system strength - being less

vulnerable to infections.
• Reduces high blood pressure
• Weight management
• Reduces the risk of heart disease
• Reduces the risk of diabetes
• Reduces the risk of stroke
• Reduces the risk of certain cancers
• Improves bone and muscle strength
• Improves balance
• Improves flexibility
• Improves fitness
• Improves mental health
• Reduces the risk of depression
• Reduces the risk of cognitive decline
• Delays the onset of dementia
• Improves overall feeling of well-being
• In children, physical activity may support healthy growth and development
• reduce the risk of disease in later life
• help in the development of fundamental movement skills

Here are some physical, mental, emotional or spiritual, and social benefits that can
be derived from physical activity.
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A. Physical Benefits

1. Provides cardiovascular conditioning, which lowers blood pressure and the

risk of heart disease; aids in weight control.
2. Boost bone density along with muscular strength and coordination.
3. Improves balance, stamina, core stability, and flexibility that helps the
muscles and joints healthy.
4. Maintains and improves body coordination.
5. Promotes good posture and lowers back pain.
6. Reduces excess body fat which in turn reduces the risk of chronic disease
such as cancer, diabetes, and heart disease.

B. Mental Benefits

1. Improves mental alertness and sharpness.

2. Reduces the risk of Alzheimer’s disease and Dementia.
3. Helps enhance decision-making skills.
4. Reduces stress, depression, and loneliness.

C. Emotional or Spiritual Benefits

1. Makes one feel better and more alert.

2. Promotes a feeling of inner peace and healing, harmony, joy, and vitality.
3. Offers a creative avenue to express oneself.

D. Social Benefits

1. Improves self-esteem, confidence, and self-worth.

2. Brings together people who share a common interest.
3. Establishes new friendships, connections, and eventually a support network.
4. Opens new career opportunities

Social Media Tiles on Being Active At Home

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COMPONENTS OF PHYSICAL FITNESS:

There are two major components of fitness, the Health-Related Component and the
Skill-related component.
A. HEALTH RELATED FITNESS COMPONENTS
a. Cardio-vascular Endurance - the ability of the heart, blood vessels, blood and
respiratory system to supply oxygen and fuel to the muscles at a steady rate for a
considerable length of time.
b. Muscular Endurance - the ability of the muscles to support muscular contraction
for a particular period of time.
c. Muscular Strength - The maximum amount of force that a particular muscle group
can generate to move against resistance for long periods.
d. Flexibility - The ability to move the body joints through the full range of motion
(ROM) without discomfort or pain.
e. Body Composition - the relative percentage of muscle fat bone and other tissues
that comprise the body.

B. SKILL-RELATED FITNESS COMPONENT

a. Agility - The ability to quickly and accurately change the direction of the movement
of the entire body in space.
b. Balance - The ability to maintain equilibrium while stationary or moving.
c. Coordination - The ability to combine the senses with the body parts to perform
activities smoothly and accurately. (e.g. Hand - eye and Foot - eye)
d. Power - Refers to the ability or rate to perform work.
e. Speed - The ability to perform a movement in a short period of time.
f. Reaction-Time - Refers to the time needed for muscles to respond to a stimulus
called reflex.

PHYSICAL FITNESS TESTS:

• Partial Curl-Ups - it measures the strength and endurance of the abdominal
muscles. Trunk Lift - it measures the strength and flexibility of the low back
extensor muscles. Right Angle Push-Ups - it measures the strength and
endurance of the arms and upper body muscles.
• Sit and Reach - it measures the flexibility of the hamstring muscles (back of
the thigh) and to some degree, the lower back.
• Shoulder stretching - it measures the flexibility of the shoulder joints and to
create an appreciation.
• Standing Long Jump - it measures the explosive strength and power of the leg
muscles.
• Basketball Pass - it measures upper body strength and power or the ability to
exert a forceful movement utilizing the muscles of the arms and upper body.
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• 40 Meter Sprint - it measures the running speed of the participant.

• 1 km Walk-Run - it measures the ability of the heart, lungs, circulatory system,
and the muscles to transport and utilize oxygen during a physical activity.
• Vertical Jump - it measures the leg power in vertical motion.
• Coin Catching - it measures the reaction time or an individual.

PRINCIPLES OF EXERCISE
This lesson reviews some of the general principles of exercise and progression.
Understanding and following these principles will help you achieve your desired
results.

A. Overload
A principle of exercise that states that the only way to improve fitness is to
increase over time. This can mean increasing the amount of resistance,
increasing the amount of time, or increasing the speed.
When just beginning an exercise, It As generally difficult. Over time as It
becomes caster to do, it is important to apply the overload principle by
increasing resistance, time, or speed in order to continue progressing.
EX. When strength training, you would overload by increasing the amount of
weight you lift. For aerobic activities, such as running, overloading means
increasing the speed, distance, or intensity- although only one at a time. To
increase your speed, pick up your pace per mile slightly. To increase your
distance, add ½ mile or mile to your usual route. To increase intensity, try
running hills.
B. Progression
A principle of exercise that states that a person should start slowly and
increase exercise gradually
Ex. Progression can refer to both progressing slowly over a large span of
time, such as weeks or months, and progression within a single workout.
For instance, you may start a running program by running one mile and
progress one half mile each week until you are running five miles.
Likewise, in a single running session, you may start at a brisk walk, then jog at
a 15minute-mile pace for a few minutes, then increase to a 13-minute-mile
pace, and eventually to a 12-minute-mile pace.

C. Specificity
A principle of exercise that states that specific kinds of exercises must be
done to develop specific aspects of the body and specific aspects of fitness,
Basically, exercise in a manner that will get you to your goals.
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Ex. All exercise will help condition your body generally, but different
exercises work your muscles in different ways. So, if you are looking for
specific results, use specific exercises.
For instance, if your goal is to run a 5k, you should train by running, not
by cycling. Cycling will not use your muscles in the same manner as running.
If you want to increase the strength of your biceps, use weights or
resistance and do some bicep curls.
If you want to swim a mile, practice swimming.

D. Reversibility
This principle states that if you don't maintain a regular exercise
program, your state of physical fitness will regress. In other words, use it or
lose it
Ex. Studies have shown that even after one week of inactivity, there is
evident loss in performance. Within two to three months of inactivity, one can
see a total reversal of all benefits from previous activity.
Everyone has weeks of. vacation, illness, or schedule conflicts that
prevent them from exercising. However, it is important to keep in mind that
there will some be setbacks and a necessary re- conditioning phase when you
start exercising again. You can't expect to come back to your workouts at the
same level you were before taking a break. Take things slow and build back
up using progression and overload.
E. Tedium

When planning a training programme, it is important to vary the training a bit

to prevent performers becoming bored.

If every training session is the same, a performer can lose enthusiasm and
motivation for training. You should include a variety of different training methods or
vary the type of activity.
Training for endurance events can be particularly boring. Tedium is
less of a problem in team sports.

Tedium. Making training specific to the sport being played / movements

used / muscles used / anaerobic or aerobic training used. Boredom that can occur
from training the same way every time

OTHER PRINCIPLES:
Individuality
This principle maintains that no two individuais will benefit from exercise
exactly the same way physically or psychologically. Difference in genetics, age,
experience, body size, and health status can all affect the outcomes of a workout.
Ex. What works for one person may not work for the next. This is important to
keep in mind for two reasons:
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1. Don't compare yourself to others. Everyone will have a different genetic

make-up and life situation than you, thus even if you are doing the same workouts,
you may see different results.
2. Listen to your body. Find what works best for you and stick with it!

Somatotype
Is a highly disputed taxonomy developed in the 1940s by American
psychologist William Herbert Sheldon to categorize the human physique according to
the relative contribution of three fundamental elements which he termed
somatotypes, classified by him as ectomorphic, mesomorphic, and endomorphic.
Endomorph Type
- these individuals tend to have a less well defined body outline. In addition,
you are generally softer and rounder and tend to store fat easily. Their build is a little
wider than an ectomorph or mesomorph, with a thick ribcage, wide hips, and shorter
limbs.
People with an endomorphic body may have characteristics and traits that
make it difficult for them to diet, gain muscle mass, and exercise.
Mesomorph Type
• – individuals who are well proportioned and muscular. You find it super easy
to build muscle mass, and you are generally proportionally built. Mesomorphs
can lose and gain weight easily, are able to build muscle quickly, and usually
boast an upright posture. This body type tends to have a long torso and short
limbs. Women with a mesomorph body type are strong and athletic.
Ectomorph Type
• Thin individuals who tend to be tall. You tend to be long limbed and not
particularly muscular. You can be “skinny fat,” meaning you’re a relatively low
weight and/or small size, yet still have high body fat. Ectomorphs are the body
type that is the most resistant to weight gain because of a fast metabolism.
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Rest and Recovery

Optimal adaptation requires rest periods to be interspersed with training sessions

sufficient that the adaptations caused by the exercise dose can take place. Rest to
get the best out of your exercise, not too long and not too little.

REST - the period of time allocated to recover.

RECOVERY - the time required to repair damage to the body cause by training
or competition.

ADAPTATION

• each individual physical capacity has its own individual way of

adaptation (Gamble, 2010).
• The author stated that, the rate of adaptation varies according to the individual
athlete (i.e. genetic factors) and also depends upon their training history
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NUTRITION FOR WELLNESS

Introduction

Amid the COVID-19 pandemic, one of the important parts of maintaining your
health is to eat healthy food. While there are no foods or supplements that can help
‘boost’ our immune system and prevent or treat COVID-19. However, there are lots
of ways to eat well and support your health at this difficult time.
In this module, you will learn about the importance of good nutrition, food
choices, and what makes up a good diet. You will learn about the different categories
of food that your body needs and what foods you should avoid in large quantities to
stay healthy. You will also learn to evaluate your eating patterns based on the
Nutritional Guidelines for Filipinos (2000) or the Philippines Food Pyramid and
interpret food labels accurately.

Learning Outcome
At the end of the module, you will be able to:
• give the importance of eating healthy food in one’s life;
• make a healthy choice by understanding the sections of the Nutrition Facts
label;
• promote health and wellness by consuming healthful diets and to achieve and
maintain healthy body weights;
• compute their own body mass index;
• create a food diary.

Learning Content

“You are what you eat,” people sometimes say – that’s how vital this subject
is.

Importance of Good Nutrition

Good nutrition means your body gets all the nutrients, vitamins, and minerals
it must work its best. Plan your meals and snacks to include nutrient-dense foods
that are also low in calories.

According to the Food Agriculture Organization (2020), good nutrition is very

important before and after an infection. While no foods or dietary supplements can
prevent COVID-19 infection, maintaining a healthy diet is a significant part of
supporting a healthy immune system

Good nutrition can help:

• reduce the risk of some diseases, including heart disease, diabetes, stroke,
some cancers, and osteoporosis
• reduce high blood pressure
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• lower high cholesterol

• improve your well-being
• improve your ability to fight off illness
• improve your ability to recover from illness or injury
• increase your energy level

Maintaining a Healthy Diet

Eating a well-balanced diet is the best way to get all the essential nutrients we
need for good health and normal immune function.

To maintain healthy diets, FAO encourages everyone to:

• Eat a variety of foods within each food group and across all the food
groups to ensure adequate intake of important nutrients.

• Eat plenty of fruits and vegetables. Fresh fruits and vegetables provide
lots of vitamins and minerals as well as fiber that you need for a healthy diet.

• Consume a diet rich in whole grains, nuts, and healthy fats such as in
olive, sesame, peanut, or other oils rich in unsaturated fatty acids. Such diets may
support your immune system and help to reduce inflammation.

• Watch your intake of fats, sugar, and salt. Foods in which we find comfort
are oftentimes very palatable because they are high in fat, sugar, salt, and calories.
Try to avoid eating too much of these ingredients not only as comfort foods but
across everything you eat.

• Continue to practice good food hygiene. It’s always good to remember

how we can support food safety by practicing the five keys to food safety:

(1) keep clean;

(2) separate raw and cooked;
(3) cook thoroughly;
(4) keep food at safe temperatures; and
(5) use safe water and raw materials.

• Drink water regularly. Staying well-hydrated, mainly through drinking ample

amounts of plain water (6-8 glasses a day for most adults) also helps our immune
system. Drinking plain water instead of sugar-sweetened beverages also helps
reduce the risk of consuming too many calories for maintaining a healthy weight.

• Limit consumption of alcohol. Alcoholic drinks have little nutritional value,

these are oftentimes high in calories, and excess consumption which is linked to
numerous health problems.

The Fundamentals of Healthy Eating

You need a balance of protein, fat, carbohydrates, fiber, vitamins, and
minerals in our diets to sustain a healthy body. It’s very important to know about
different foods, what they contain, and why we need to eat them.
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Protein

It gives you the energy to get up and go and keep going while also
supporting mood and cognitive function. Too much protein is often harmful to
people with kidney disease, but the newest research suggests that a lot of us
need more high-quality protein, especially as we age. If you need a lot of
energy for a long time or are starving, amino acids can be converted to
glucose to provide energy.

Fat

Not all fat is the same. While bad fats can wreck your diet and increase
your risk of certain diseases, good fats protect your brain and heart. Healthy
fats like omega-3s are vital to your physical and emotional health. Including
more healthy fat in your diet can help improve your mood, boost your well-
being, and even trim your waistline.

Fiber

Eating foods high in dietary fiber (grains, fruit, vegetables, nuts, and
beans) can help you stay regular and lower your risk for heart disease, stroke,
and diabetes. It can also help you to lose weight and improve your skin.

Calcium

Whatever your age or gender, it’s vital to add calcium-rich foods in your
diet, limit those with reduced calcium, and obtain enough magnesium and
vitamins D and K to assist calcium do its job.

Carbohydrates
These are one of your body’s main sources of energy. But most should
come from complex, unrefined carbs (vegetables, whole grains, fruit) rather
than sugars and refined carbs. Lessen on white bread, pastries, starches, and
sugar can prevent rapid spikes in blood glucose, fluctuations in mood and
energy, and a build-up of fat, especially around your waistline.

Extra carbohydrate is converted to fat. Exercise increases the storage

capacity of glycogen, so store less fat.

Vitamins

These are necessary for normal body metabolism, growth, and

development. They do not provide the body with energy. They allow the
energy from consumed carbohydrates, fats, and proteins to be released.
Although vitamins are vital to life, they are required in minute amounts.

Minerals

Minerals are contained in all cells and are concentrated in hard parts of
the body – nails, teeth, and bones – and are crucial to maintaining water
balance and the acid-base balance. Minerals are essential components of
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respiratory pigments, enzymes, and enzyme systems, while also regulating

muscular and nervous tissue excitability, blood clotting, and normal heart
rhythm. Examples of these minerals include chromium, cobalt, copper,
fluoride, iodine, iron, manganese, molybdenum, selenium, and zinc.

Water

It is a substance that is essential to life. Water lubricant joints absorb

shock, regulates body temperature, maintains blood volume, and transports
fluids throughout the body while comprising 60 percent of an individual's body.

You should consume approximately six to eight-ounce glasses of water

each day when not exercising. When working out, drink two to three eight-
ounce cups of water before exercising, four to six ounces of cool water every
fifteen minutes during the workout, and rehydrating thoroughly after the
activity.

Follow the "Healthy Eating Food Pyramid" guide as you select your food. This
will assist you to achieve a balanced diet and foster health.

Build a Healthy Plate

My Plate may be a tool designed by the
United States Department of Agriculture illustrates
the five food groups that are the building blocks for
a healthy diet. Building a healthy plate and good
portion control starts with the proper foods in the
right amounts. These simple guidelines will help
you build a healthier plate.