Lesson 1: A Way to Get Fit

Objectives:
At the end of the lesson, the students are expected to:
1. Understand the benefits of aerobic, muscle strengthening, and bone strengthening activities
2. Explain how aerobic, muscle strengthening, and bone strengthening activities work
3. Appreciate the importance of FITT in doing physical activities

Activity 1: Let Me Think

Directions: Complete the table below List down the most frequent activities you did in the past and the
ones they do at present. Write as many as they can.

WHEN I WAS A KID, I USED TO . . . NOW I AM A YOUNG ADULT, I DO . .

1 Play “Tumbang Preso” 1 Jog 20 minutes every morning
2. 2.
3. 3.
4. 4.
5. 5.
6. 6.
7. 7.
8. 8.
9 9
10 10

Answer the following questions.

1. What were the physical activities in your childhood that you still do today? Do you spend more time now
in doing these activities as compared to before? Cite an example.

2. Do you know the benefits of the physical activities that you do? Can you cite some of these benefits?
READINGS:

What is physical activity?

It is any movement made by the muscles of the body that requires exertion of energy such as
running, swimming, dancing, etc. Exercising is considered physical activity but more structured and
planned. Regular physical activity promotes a healthy lifestyle as it improves our health and helps lower
risks of illnesses. It is necessary for us to engage in physical activities to enhance our level of fitness.
Many of us exercise and do physical activities at home, in school, and at the gym. Some of these include
aerobic, muscle strengthening, and bone strengthening activities, all of which are good for body
composition. It is important to know the nature of these physical activities for a better understanding of
what it does to our body.

Aerobic, Muscle and Bone Strengthening Activities: How Do They Work and Differ?

Aerobic Activities
Aerobic activities are also called “cardio” exercises. Normally, these activities increase our heart
and breathing rate. They cause us to sweat profusely and breathe harder. Our heart pumps blood more
vigorously, causing oxygen to circulate throughout our body. This allows us to sustain our aerobic exercise
for a few minutes. Such activities like jogging, running, swimming and dancing are some examples of
aerobic exercises which improve our cardiorespiratory fitness. They also help lower risks of cardiovascular
disease, diabetes, and osteoporosis. Most aerobic activities can be done on a daily basis. To be physically
fit, it is important to engage in aerobic activities.

Guidelines for Aerobic Exercise

1. Frequency
Always consider the number of aerobic exercise sessions per week. When doing cardio
exercises, especially to lose weight, frequency is an important factor to make it more effective.
Start cardio exercises for at least 3 days a week for the first few weeks, with not more than 2 days’
rest between sessions. Afterwards, we can gradually increase the frequency of exercise to 5 days
a week.

2. Intensity
To be effective, aerobic exercises should be done in moderate intensity, that is, our heart
rate should be 60 to 80% of our maximum heart rate. First, determine the target heart rate by
 getting the maximum heart rate and the recommended heart rate range. This will then tell how
hard we should exercise during our training.

3. Time
More time spent doing aerobic exercises means more calories burned and an increase in
endurance. We can at least do 20 minutes per session at first, then gradually increase it to 60
minutes.

4. Type
Running, jogging, sprinting, swimming, and playing contact sports such as basket ball are
some activities that we can do to improve our heart rate. It is also important to try different
exercises and activities to avoid boredom.

Muscle Strengthening Activities

Muscle strengthening activities are exercises in which groups of muscles work

or hold against a force or some weight. Muscle strengthening activities help build
good muscle strength. When muscles do more work, it becomes stronger. Therefore,
having strong and healthy muscles enable us to perform everyday physical tasks.
With strong and capable muscles, we can rearrange the furniture in our living room
and carry heavy grocery bags from the market to our home.

During muscle strengthening activity, muscle contraction occurs. The

repetitive contractions during exercise can cause damage to the muscle fibers. Our
body repairs these muscle fibers when they get damaged. The repair happens after
exercise while muscles are at rest. New muscle fibers are produced to replace or
repair those that were damaged. The muscles in our body then start to grow larger
and stronger. This stimulation and repair process is called muscle hypertrophy. It is
important to note that these muscle-strengthening activities—short high intensity
exercises—should be alternately scheduled in a week allowing rebuilding of muscles
during rest periods. Ideally, one to two days of rest lets our muscles rest and recover.

Exercises like push-ups, sit-ups, squats, and lifting weights are some
examples of muscle strengthening activities that you can do if you want to have
strong and lean muscles. Remember that before you start doing these activities, be
sure to do dynamic warm-up to avoid injury.

Bone Strengthening Activities

 Bone growth is stimulated by physical stress brought about by physical
activity. As skeletal muscles contract, they pull their attachment on bones causing
physical stress. This consequently stimulates bone tissue, making it stronger and
thicker. Such bone strengthening activities can increase bone density throughout our
skeletal system. This is called bone hypertrophy.

Many forms of physical activity like running, skipping rope, and playing
basketball help keep our bones fit. Bones also support groups of muscles to reduce
risk of falling. It is important to understand that bone-strengthening exercises do not
only focus on bone health, it also focuses on improving muscle strength, coordination,
and balance.

Each strengthening activity mentioned works differently from the other as each
focuses on different target areas in the body. But each contributes to the ultimate goal
of being fit. Being fit is important and requires a proper plan and much effort and
discipline. If we want to live healthy, we need to optimize our daily physical activities
to achieve our desired level of fitness.

Activity 2: Question Time!

Directions: Answer the following questions below.
1. Differentiate aerobic, muscle strengthening, and bone strengthening activities.
2. How do these activities contribute to your overall health? Cite at least 5
benefits.
3. Explain the importance of Frequency, Intensity, Time, and Type (FITT) in
doing exercises.

Lesson 2: Energy Systems

Reading:
Our body needs specific amount of energy when we do physical activities.
When we exercise, a low or high amount of energy is supplied to muscles depending
on the duration, intensity, and nature of the exercise. Activities like sprinting and
jumping require a large amount of energy used in short a period of time. On the other
hand, marathon running and long-distance swimming require low but steady amount
of energy over a longer period of time. It is important for our body to get the energy it
needs to effectively perform these physical activities.

The food that we eat is a source of energy. Eating before doing exercise can
 contribute to performance. There is a complex chemical process called cellular
respiration in which our body takes in food and uses it to convert and produce
adenosine triphosphate (ATP). ATP supplies energy to muscle cells for muscular
contraction during physical activity. Creatine phosphate (CP), like ATP, is stored in
muscle cells. When it is broken down, a large amount of energy is released. Three
energy systems work together as we exercise. However, a specific energy system
can dominate depending on the intensity and of type of activity that is being done.

What Are The Three Energy Systems?

Anaerobic A-Lactic (ATP-CP) Energy System

Anaerobic A-Lactic or ATP-CP is a dominant source of muscle energy for high
intensity physical activities. It provides high bursts of start up energy that lasts around
ten seconds or less. ATP-CP provides immediate energy without requiringany oxygen
(anaerobic) and does not produce lactic acid (a-lactic). Many athletes who participate
in sports competitions require short amounts of acceleration. Athletic events like the
shot put, weight lifting, and 100-meter sprint are examples of physical activities that
utilize the ATP-CP energy system. However, the ATP-CP system will not supply ATP
again until the muscles have rested and have been able to regenerate.

Anaerobic Lactic (Glycolytic) Energy System

Anaerobic Lactic is also known as the glycolytic energy system, an energy system that
supplies energy for medium to high intensity physical activities. These high intensity activities
usually last from ten seconds to two minutes. When an athlete sprints for 400 meters, lactic
acid builds up in blood and muscle cells. Normally, there is a shortness of breath, and a
burning sensation in the muscles once lactic acid is produced. Same as with ATP-CP, the
anaerobic lactic system does not require oxygen but is capable of supplying energy for high
intensity activities. The difference between the two systems is amount of time that the system
can work. Thus, if an athlete exceeds ten seconds while sprinting, the anaerobic lactic system
kicks in to provide energy.

Aerobic Energy System

Most of sports and activities use aerobic energy system. Aerobic energy system
provides energy for low intensity physical activities that last from two minutes to a few hours.
Aerobic energy system, compared to ATP-CP and glycolytic energy system, requires much
longer oxygen in muscles in doing physical activities like long distance swimming running
and playing sports (e.g. basketball, soccer, futsal). If a person exercises for 8 minutes, aerobic
energy system will become a dominant source of that person’s energy. Aerobic energy system
continually produces ATP energy to muscles as long as oxygen is available to muscles
in the body. Unlike anaerobic lactic system, aerobic energy system does not produce lactic
acid since oxygen is available to the muscles.

Most sports and physical activities use these energy systems. Though there are
times when one energy system dominates during a specific type of physical activity, it is
important to understand that all energy systems are active. Each energy system changes
during the activity depending on its duration and intensity. Therefore, once we engage in
physical activities or sports, all three energy systems may be in use but in varying degrees.
 Lesson 3: Let’s Be Health Aware!
Objectives:
At the end of the lesson, the students should be able to:
1. Enumerate the effects of bad health habits
2. Enumerate and explain best practices in maintaining good health habits
3. Write a persuasive essay about maintaining healthy habits

Activity 1: Describe Me in My Picture

Reading:
Many of us try to live a healthy lifestyle. We do various things to become fit
and to achieve our desired physique — oftentimes without first knowing and
understanding the consequences. Our health becomes at risk and prone to different
risks that can affect our capacity to do daily physical activity. We need to realize that
there are some common health practices — particularly when dealing with stress—
that need to be corrected right away, especially among the young ones. Some stress-
coping measures affect or show in a person’s eating or sleeping habits.

Eating Habits, Sleep, and Stress Management: What Goes Wrong?

Eating Habits
We can always eat the food that we want. There is nothing wrong with eating.
It only goes wrong if we consume less or more than what our body needs; also
when we eat unhealthy food. This can lead to being underweight, overweight, or
even obese. It is alarming to see that many are suffering from malnutrition,
overweight, and obesity.

Underweight people are often found to suffer from malnutrition due to lack of
adequate nutrients in the body. Many of them do not get the right amount of
calories to fuel their bodies thus, they tend to lack the energy to do regular tasks
at home, school, and work. Their immune system also gets weak and
compromised, making them prone to health risk issues such as anemia and
osteoporosis.

Anorexia nervosa is an eating disorder wherein a person is abnormally underweight, has an

intense fear of gaining, and an abnormal understanding of body weight, often due to coping
with emotional problems stemming from self-worth.

People with anorexia use extreme efforts to prevent weight gain and keep on losing weight by
restricting food intake, exercising excessively, or misusing diet aids, diuretics, and laxatives.
These tend to significantly interfere with activities in their lives.
 (http://www.mayoclinic.org/diseases-conditions/anorexia/home/ovc-20179508)
Overeating is also found to be one of the leading causes of overweight and
obesity. Eating too much, especially processed food and sugary drinks, coupled
with a sedentary lifestyle contribute significantly to weight gain. The calories
consumed, particularly from fats and sugars, have to be burned off through
physical activity or exercise. Otherwise, these calories will be just be stored in the
body as fat.

Overweight and obese people often encounter a lot of physical and

emotional struggles in their daily lives. They often have a hard time doing simple
tasks such as tying their shoelaces or walking up a short flight of stairs. They also
find themselves the subject of bullying. Furthermore, they are also at risk of
developing other health conditions such as cardiovascular diseases, diabetes,
among others.

Sleep Management
Sleep is essential to everyone’s health. Normally, we need about 6 to 8
hours of night sleep everyday to allow the body to rest and regenerate. When we
wake up in the morning after a good night’s sleep, we feel fresh and energetic.
We become effective and productive in our daily activities. However, a lot of
people, in particular teens, practice bad sleeping habits such as the following:

1. Staying up all night - This is the most common bad sleeping habit of most
people. In order to submit a project, a paper, or some other work at the last
minute, they cram to finish it, staying up all night until they are done. Some
people just spend the night reading or doing other stuff that they just do not
want to postpone for another time.

2. Internet Addiction - Social media is massively addictive. Many people would

spend a lot of their time browsing social media sites such as Facebook and
YouTube. They are awake all night to converse and play with their friends and
forgo sleeping on time. This results in tiredness and unproductiveness in work,
in school, and even at home.

3. Eating Before Sleeping - Eating could be one of the things we do that give us
comfort—but should be discouraged just before bedtime. Eating before
sleeping can cause discomfort preventing us from falling asleep easily. When
we eat too close to our bedtime, it means that we go to our bed while
digesting. This can cause acid reflux which makes a person lose sleep. It is
best to eat 4 hours before falling asleep so we can be sure that our digestive
system has done its job.
Stress Management
We need to deal with the fact that stress is part of our lives. Stress
happens for many reasons – environmental factors, fatigue, too much work,
illness, and loneliness. It is inevitable; hence, needs to be handled properly.
Handling stress seems to be tough to do but we need to learn how to cope
with it the right way. If not properly dealt with, it can lead to many health
concerns—difficulties in sleeping, poor immunity, hypertension, and even
heart disease. One may also perform poorly in physical activities because of
stress. However, while some may be able to deal with stress, others may not
and resort to ineffective—or worst, unhealthy—means of dealing with stress.

Examples of such means that can be detrimental to health are the following:
 1. Smoking
2. Bad Eating Habits – Skipping meals and/or overeating
3. Excessive alcohol intake
4. Excessive sleeping
5. Procrastinating – Trying to hide and escape the problem using delaying
tactics rather than facing the problem

According to the World Health Organization, in 2012, out of 56 million

deaths worldwide, 38 million were due to cardiovascular diseases. Knowing this,
making the decision to be aware of our health and to change to a healthier
lifestyle—through balanced diet, regular physical activity, and enough sleep—
would be to our advantage.

Activity 2: “Let’s Be Health Aware” Essay

Write a short paragraph regarding the effects of various bad health habits and
find ways or solutions towards maintaining good health habits.
 .

Lesson 4: Eat Right for a Healthy Life

Reading:
Eating is part of our daily routine. We eat food to increase our energy, to replenish our
strength, and to power our minds to think more clearly to handle problems. In our country, it
has been tradition to prepare delicious food during celebrations—which happens several times
in a year. During these times, most of us would pile up our plate with every type of food we
see, and will not realize until later that we have already consumed a large amount of food. This
shows that we usually don’t mind the amount of food that we eat. Some people choose to eat
only a certain food group. Vegetarians, for example, choose to eat only fruits and
vegetables. Others vary the food they eat and how they eat according to factors such as
culture, location, age, and/or state of fitness or health. Each of us has preference in the type
of food we chose and the way we eat. There are four types of eating we should know of and
understand.
Four Types of Eating That You Should Know

Fueling for Performance

Before heavy training, an athlete needs the right kind of food that can
provide the proper fuel for his or her energy requirement. There should be a
balance among all food groups: carbohydrates, protein, fats, minerals, vitamins,
and water that will provide the body what it needs for an effective and optimum
performance. Athletes usually practice this sort of structured diet for good body
composition, athletic performance, and recovery. In addition, athletes need to eat
a variety of food to stabilize the condition of the body. They need to eat regular
meals and snacks and get enough calories to fuel the body for training and
athletic events. Athletes also need to drink more fluids as compared to non-
athletes. This helps them to avoid dehydration which can cause dizziness, muscle
cramps, and lightheadedness.

Emotional Eating
Emotional eating is the practice of consuming large amounts of food in
response to emotions instead of hunger. Many people turn to food as a source of
comfort, a stress reliever, or as a reward. Eating as a coping mechanism is
unhealthy because the problem is not addressed. Eating makes someone feel
better for a while but the emotion (or its cause) remains unaddressed.
Overcoming this unhealthy habit means teaching an emotional eater healthier
ways to deal with stress and to develop better eating habits. If it is not resolved,
emotional eating can lead to obesity and weight gain.

Social Eating
Many times in our lives, we get invited to partake of all the scrumptious food
on the table during celebrations. Oftentimes, we indulge even if we are not hungry
for the sake of being sociable and to not offend the host or the group. This is
called Social Eating. Sometimes, peer pressure is the reason why one feels
compelled to consume more calories than planned. Social eating can directly
affect a person’s health, leading to obesity and other health-related problems.
While most of us try to maintain a good eating habit, attending social events with
lots of eating can get in the way. This only makes a healthy eating habit difficult to
maintain.

Distracted Eating
Have you tried eating while watching your favorite show or sports team on
TV? Eating while watching TV for extended periods of time poses a serious risk to
your health. Many do not pay attention to their meal as they are distracted with
what they are watching, thus they tend to eat more. Others spend time eating junk
food, sweets and soft drinks while watching TV. This type of diet leads to
overweight, obesity, and even increased risk to diseases like diabetes and
hypertension. Aside from consuming too much food, it promotes an unhealthy
lifestyle—leading a sedentary lifestyle rather than going out and doing physical
activities.

Eating is important but we must learn to manage it properly. Too much or too
little food consumed is unhealthy. It is better to maintain a balanced diet and
healthy lifestyle to prevent illness. No one have control our eating habits except
ourselves.
 Lesson 6: Self-testing Activity for a Healthy Me!

Objectives:
At the end of the lesson, the students should be able to:
1. Discuss the significance of assessing health–related fitness component
2. Administer self–assessment on health–related fitness (HRF), barriers on
physical activity, and on one’s diet
3. Reflect on the test results and suggest future plans for improvement

Processing Question: What is the significance of assessing health-related fitness?

Keeping the body physically active enables the body systems to function
properly with vigor and alertness. Staying in shape allows the individual to perform
daily tasks efficiently and effectively resulting to better output and performance.

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.
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 ever said that you have a heart condition and that you
should only 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 or 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 reason why you should not do physical
activity?
Physical Fitness Testing

Assessing one’s health status will help the person know about one’s strengths
and weaknesses. Awareness of individuals’ health-related fitness and its relevant
interpretations will aid the person to efficiently create an action plan in observing a
healthy lifestyle and selecting appropriate activities for areas that need improvement.

Instruct the students to be in proper attire, prepare needed materials, and get
ready to perform the following activities.

Activity 1: Self-testing Activities for Health-related fitness

I. Anthropometric Measurements
Purpose: To measure body composition
Equipment: weighing scale, tape measure
Goal: Take body measurements
Preliminary: Prepare needed materials

Procedure:
1. Height. Stand with trunk straight. Measure the distance from the floor to
the top of the forehead. Record the score in centimeters (cm).

2. Weight. Stand on a weighing scale free from any object for weight
accuracy. Record in kilograms (kg).

3. Waistline. Locate your upper hipbone. Find the proper spot by placing your
hands around your waist, squeezing slightly, and then moving your fingers
downward until you feel the top curve of your hips. Place a
tape measure around your bare stomach just above the upper hipbone.
Record in centimeters (cm).

4. Hipline. Place tape measure in the widest part of hip in line with the pubis.

5. Computation/s
a. Body Mass Index (BMI) - measure of body mass based on height and
weight that aid in determining weight categories.
BMI = Weight in kg
(Height in m) x (Height in m)
b. Waist to Hip Ratio (WHP) - measure stored body fats percentage by
the relative measurement of waist and hip
WHR = Waist Circumference (cm)
Hip Circumference (cm)

II. 3-Minute Step Test

Purpose: Test for Cardiovascular Endurance level based on how
quickly your heart rate will come back down after a
physical activity
Equipment: stopwatch, 12-inch bench box, a metronome
Goal: In a constant pace, step on and off the bench for 3
minutes straight

25
 Procedure:
1. Stand close to the 12-inch bench box while your partner sets the
metronome in 96 beats per minute (bpm).
2. When ready to begin, start the stopwatch, step one foot at a time to the
beat (up, up, down, down). When 3 minutes is up, stop immediately and
get your pulse rate.
3. Record the Exercise Heart Rate: bpm

III. Hamstring and Hip Flexor Test

Purpose: To test flexibility of the hamstring and hips
Equipment: protractor
Goal: Keeping both legs straight, lift one leg to the maximum
angle while the other leg remain flat on the floor
Preliminary: Illustrate angles on a poster board and paste it on the
wall.

Procedure:
1. Lie on your back on the floor beside
a wall.
2. Slowly lift one leg off the floor. Keep
the other leg flat on the floor.
3. Keep both legs straight.
4. Continue to lift the leg until either leg
begins to bend or the lower leg
begins to lift off the floor.
5. Place a yardstick against the wall to
mark the spot to where the leg was
lifted. Lower the leg.
6. Using a protractor, measure the
angle created by the floor and the
yardstick. The greater the angle the
better your score.
7. Repeat with the other leg.

IV. Zipper Test

Purpose: Test for the shoulder flexibility
Equipment: tape measure
Goal: Raise one arm across your back
with bent elbow and fingers
reaching down
Preliminary: Prepare needed materials

Procedure:
1. In a standing position, raise one arm across
your back, bend the elbow and reach down as far as possible.
Simultaneously, bring the other arm down behind the back trying to
cross fingers over those with the other hand.
2. Measure the distance of overlapped fingers in cm. If they fail to meet,
score it as a minus or <0. Write zero if the fingertips just touched with
no overlap.
3. Repeat the procedure with the other hand. Record the score.

26
V. Curl-up (Dynamic)
Purpose: Test abdominal muscles strength and endurance
Equipment: mat, adhesive tape
Goal: Perform curl-up with proper pacing (3 seconds per curl)
Preliminary: Prepare the mat. Place two tape marks 4 ½ inches
apart on the floor.

Procedure:
1. Sit on a mat in a long sitting
position. Bend your legs more than
90 degrees with feet remaining flat
on the floor.
2. Lay down with arms extended at
the sides, palm facing down with
fingers extended touching the 1st
tape mark.
3. From that position, curl your trunk Tape marks, 4 ½ inches apart
up with heels in contact with the
http://www.mansionathletics.com/us-games-curl-up-
floor until your fingers reach the mat-1388274-exercise-fitness-coaching-
2nd marker. assessment.htm

4. Upon reaching the second marker, lower back to the starting position.
Repeat one-curl up every 3 seconds.
5. Continue the curl-ups and stop when you are unable to keep the pace.
Record the number of repetitions.

VI. 90-degree Push-up (Dynamic)

Purpose: Test for the strength and endurance of the upper arm
muscles
Equipment: mat
Goal: To perform a proper push-up
Preliminary: Prepare needed material

Procedure:
1. From prone lying position, place the hands just outside the shoulders
with elbows bent.
2. Males: Support the body in a push-up position from the toes with back,
hip and legs align.
Females: Support the body in a push-up position from the knees
instead of toes, with back, hip, and legs aligned.
3. Lower the body until the upper arm is parallel to the floor or a 90
degrees angle of the bent elbow.
4. Repeat as many times as possible.

VII. Flexed-Arm Support (Static)

Purpose: Test the muscular strength of the shoulder and upper

arm
Equipment: mat, stopwatch
Goal: Hold the push-up position not more than 35 seconds

27
 Procedure:

1. Use the Push-up procedure 1 & 2 for preparatory position. From the
starting position, lower the body until the upper arm is parallel to the
floor and elbow flexed at 90 degrees (see images above).
2. Hold the position as long as possible.
3. Record the obtained holding position.

Measuring your fitness level is one way to find out your level of physical fitness. Below are
references for interpretation.

BMI Categories: Waist to Hip Ratio Men Women

Underweight = <18.5 Ideal 0.8 0.7
Normal weight = 18.5–24.9 Low risk <0.95 <0.8
Overweight = 25–29.9 Moderate Risk 0.96 – 0.99 0.81 – 0.84
Obesity = BMI of 30 or greater High Risk >1.0 >0.85

Rating Scale for Dynamic Muscular Endurance

Age16-26 Male Female
Curl-ups Push-ups Curl–ups Push-ups
Can do more than Can do more than Can do more than Can do more than
High Performance Zone
35 29 25 17
Good fitness zone 24-34 20-28 18-24 12-16
Marginal Zone 15-23 16-19 10-17 8-11

Low Zone 14 and below 15 and below 9 and below 7 and below

Rating Scale for Static Endurance

Classification Score in seconds
High- performance zone 30 and above
Good fitness zone 20 – 29
Marginal Zone 10 - 19
Low Zone 10

Rating Scale for Flexibility

Classification Men Women
Hamstring & Hip Hamstring & Hip
Shoulder Flexibility Shoulder Flexibility
Flexor Flexibility Flexor Flexibility
(inches) (inches)
(degrees) (degrees)
High R L R L
111 & above 111 & above
Performance 5+ 4+ 6+ 5+
Good Fitness
1-4 1-3 80-110 2-5 2-4 80-110
Zone
Marginal Zone 0 0 60-79 1 1 60-79
Low Zone <0 <0 <60 <1 <1 <60

28
 Activity 2: Self-Assessment Card: Health-related fitness status
Directions: Tell the students to fill up necessary information needed. Interpretations
will be based on the chart above. Complete the column for analysis/implications in
two or three sentences only.

1. Body Composition
Test BMI Result Interpretation Analysis
BMI
Waist to hip Ratio

2. Cardiovascular Endurance

Recovery PR & Implications

3- minute Step Test
Interpretation

3. Muscular Strength, Endurance, Flexibility

High My strongest HRF component:

Curl-up: Abdominal strength
Good

Marginal Push – up: Upper arm strength

& endurance
Low Realization/Conclusion:

Push-up Curl-up Flexed- Flexibility exercises that can improve my

Arm Support upper arm strength.

Mark with a dot the performance description obtained.

Health-related fitness components:

Cardiovascular endurance is the ability of the heart, lungs, and blood vessels to
supply oxygen to your body tissues during sustained physical activity. This allows
the body to endure physical movement for a period of time. Also, efficient delivery
of oxygen to its tissues will take place giving the person a lower breathing rate
and the ability to perform the task longer.

Muscular Strength is the maximum amount of force a muscle can exert in a

single effort. Achievement of muscular strength depends on factors like gender,
age, and inherited physical attributes. Having strong muscles is beneficial to
everyday living. The muscles support the skeleton enabling movement to occur
and the strength to support the body while standing up.

Muscular Endurance is the ability of the muscle to continue to perform without

fatigue.

Flexibility is the ability to bend and move the joints through the full range of
motion.

29
 Body Composition is the percentages of fat, bone, water, and muscle in a
human body; it is often the ratio of lean tissue to fat tissue in the body.

Barriers to Physical Activity

Getting involved in physical activities can be attributed to personal and

environmental factors. A person may experience a variety of challenges along the
way. This hinders the person to be physically active, hence, referred to as barriers.

Personal barriers
With the current trends in technology and development, people’s lives
have become convenient and easier as well as less active. They may also have
reasons or own justifications of their inactivity that forms their attitude towards
physical movement, letting them live a sedentary life.

Some common explanations (barriers) that people cite for resistance to

exercise are:
insufficient time to exercise
inconvenience of exercise
lack of self-motivation
non-enjoyment, boredom of exercise
lack of confidence in their ability to be physically active (low self-efficacy)
fear of being injured or having been injured recently
lack of self-management skills, such as the ability to set personal goals,
monitor progress, or reward progress toward such goals
lack of encouragement, support, or companionship from family and friends
non-availability of parks, sidewalks, bicycle trails, or safe and pleasant
walking paths close to home or the workplace

Environmental barriers
Some may not notice but the space and the setting where people live
greatly influence a person’s participation to physical activity. The constant
exposure and the daily interaction with the people and things around has a great
impact on a person’s preference towards bodily execution and movement.

The environment in which we live has a great influence on our level of

physical activity. Many factors in our environment affect us. Obvious factors
include the accessibility of walking paths, cycling trails, and recreation facilities.
Factors such as traffic, availability of public transportation, crime, and pollution
may also have an effect. Other environmental factors include our social
environment, such as support from family and friends, and community spirit. It is
possible to make changes in our environment through campaigns to support
active transportation, legislation for safer communities, and the creation of new
recreation.

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Activity 3: Lead me to where I am!
Directions: Listed below are examples of physical activity barriers. Instruct the
students to draw a line connecting its type whether its a personal or an environmental
barrier.

e.g. Lack of motivation

Accessibility of walking
pathways

Support from family and

friends
Personal Environmental
Barrier Unavailability of Barrier
parks/grounds for activities

Fear of injury Health

considerations Gadgets

providing leisure

Use of elevators and vehicles

Guide questions:
1. During the pre-activity on Par-Q & You, have you encountered any physical
activity barrier? Is there any personal or environmental barrier? If yes, please
list it down.
2. Cite some ways to overcome situations that hinder you to engage in physical
activity.

Activity 4: Diet and Nutrition Assessment

Directions:
1. Surf the net and open the site
http://www.takingcharge.csh.umn.edu/enhance-your-wellbeing/health/diet-
nutrition/diet-nutrition-assessment?id=5717f623f2f95&step=0
2. On that site, undergo steps 1-3. Print the downloaded assessment results
reflecting your diet and nutrition.
3. Set at least 5 goals for the items that needs improvement.

(Activity 4 as it appear on the Internet)

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 Diet & Nutrition Assessment Results
April 20, 2016

My Strengths

I include high-fiber foods such as whole grains in my

diet on a daily basis.
I avoid eating to relieve stress, unhappiness, or other
emotions.
I try to resist the temptation of slickly packaged
processed foods, opting instead to look for whole,
fresh ingredients.
My Areas of Improvement

I don't always eat the correct amount of food to

maintain a healthy body weight.
I don't always eat the recommended five servings of
fruit and vegetables each day.
I don't eat enough of a variety of foods.
I eat foods that are high in saturated fat or trans-fatty
acids (whole milk, fatty meats, snack foods).
I don't always drink eight glasses of water a day.
I don't always limit my intake of salt and sugar.
I drink more than the recommended alcoholic amount.

Summary:
Fitness level assessment determines the current health status of an individual.
Assessing one’s health status will help a person be informed of his or her strengths
and weaknesses leading him/her to observe a healthy lifestyle and to select
appropriate activities for improvement.

To maintain general fitness, develop the health-related physical activities that

include cardiovascular endurance, muscular strength, muscular endurance, flexibility
and body composition.