Student'S Copy Please Do Not Duplicate

UNIVERSITY OF SANTO TOMAS * S.Y. 2021-2022 * STEM STRAND * UNIVERSITY OF SANTO TOMAS * S.Y.
2021-2022 * UNIVERSITY
STUDENT'S COPY PLEASE DO NOT DUPLICATE
UNIVERSITY OF SANTO TOMAS * S.Y. 2021-2022 * STEM STRAND * UNIVERSITY OF SANTO TOMAS * S.Y. 2021-2022 * UNIVERSITY
STUDENT'S COPY
KatheleenPLEASE
Lou B. Castro,DO
LPT, NOT
MPES DUPLICATE
Lester James Dominic B. Hipol, LPT, MPES
Teodoro C. Dela Peña, MPES
Dominique Ivy C. Ayunon, LPT
Authors
Raymond M. Anselmo, LPT, PhD

Series Coordinator
Exclusively Published and Distributed by

GOLDEN CRONICA PUBLISHING, INC.
Blk 3, Lot 37, Dandelion St., Bloomfields Subd.,
Novaliches, Quezon City, Philippines
i
Healthy Youth in Physical Education
Fitness Matters!
Philippine Copyright 2021
by
GOLDEN CRONICA PUBLISHING, INC.
and
Katheleen Lou B. Castro, LPT, MPES
Lester James Dominic B. Hipol, LPT, MPES
Teodoro C. Dela Peña, MPES
Dominique Ivy C. Ayunon, LPT
STUDENT'S COPY PLEASE

Raymond M. Anselmo,DO NOT DUPLICATE
LPT, PhD
Series Coordinator
Cover Design by
Analyn Cebuma
Layout and Illustrations by

Teddy P. Luz

Edited by DO NOT DUPLICATE
Marlyn M Valmoria
ISBN 978-971-0193-37-0
ALL RIGHTS RESERVED

No part of this book, including the layout, cover design, CD
contents and icon may be reproduced or transmitted in any form,
by any means (electronic, photocopying, recording, or any other
STUDENT'S COPY
method) without PLEASE
the prior DO NOT
written permission of theDUPLICATE
publisher,
unless such copying is expressively permitted by copyright law. The
publisher took much care to get permission from the owners of
copyright materials. Please contact the publisher for any oversight.
ii
DEDICATION
We dedicate this book to our loved ones - parents, brothers
and sisters, and co-teachers who have inspired us to
believe that we can do our best in writing this book.
iii
PREFACE
In the past years, experts considered exercise to be contraindicated for
special populations — groups of individuals who exhibit medical conditions that
impair health and functional ability. There was a belief that the added strain of
organized physical activity or exercises would further disable or worsen those
already suffering from debilitating physiological conditions. Moreover, since the
preexisting conditions increase the risk of complications or injury during exertion,
experts assumed that routine exercise would do more harm than good. To prevent
further decline in functional capacity, physicians and other health care providers
STUDENT'S
discouraged special COPY
needs groupsPLEASE DO inNOT
from participating DUPLICATE
structured exercise. Latest
studies, however, indicate that exercise is beneficial for most populations. In fact,
health professionals now believe that physical activity not only reduces the risk of
chronic disease but also promotes the health and well-being of those already coping
with long-term health issues. Every person, whether he or she is healthy or not,
requires an individualized exercise prescription.
This book encourages people to keep moving, and moving well, so that
they can keep enjoying the benefits of what their body can do. This book focuses
on groups who most frequently seek the services of fitness and health professionals.
STUDENT'S
When working withCOPY individualsPLEASE DO
who suffer from NOT
multiple DUPLICATE
conditions, health and
fitness professionals as well as physical education instructors should consider
the cumulative limitations imposed by each condition and modify exercise
prescriptions accordingly. The good news is that those with special needs do not
have to avoid exercise; they just require specialized modifications, guidance, and
instructions when participating in physical activity. Input from medical personnel
and other qualified health care providers is crucial to minimize risk and optimize
benefits. Because people with special conditions are now encouraged to exercise,
PE teachers and students must be prepared to address their needs.
This book will serve as a comprehensive supplement and resource guide for
physical education teachers and all students who want to feel the benefits of a good
STUDENT'S
quality movement.
COPY PLEASE DO NOT DUPLICATE
iv
ACKNOWLEDGMENT
We would like to express our gratitude to all the people who have given us
support and helped us in many ways in writing this book.
We would particularly like to acknowledge our mentors, families and friends

for their interest and support that have been our constant inspiration and which
provided the much needed impetus and encouragement at crucial times.
To the owners of Golden Cronica Publishing, Inc., thank you for trusting us.
We also would like to acknowledge the guidance and help afforded by our
editorial team, illustrator, and lay-out artist for their invaluable assistance, devotion,
hard work, and patience that contributed to the completion of this book.
To our God Almighty who makes all things possible, THANK YOU…
THE AUTHORS

v
TABLE OF CONTENTS
Content Page
Dedication----------------------------------------------------------------------------------iii
Preface-------------------------------------------------------------------------------------- iv
Acknowledgment-------------------------------------------------------------------------- v
UNIT 1 START RIGHT! FINISH STRONG

AND HEALTHY----------------------------------------------------------------------------1
Lesson 1: Physical Fitness and Assessment 2
Lesson 2: The Dimensions of Health and Wellness 11
Lesson 3: Health Benefits of Physical Activities 17
Lesson 4: Warm Up and Conditioning Exercises 22
UNIT 2 PHYSICAL FITNESS TESTS-----------------------------------------------31

Lesson 1: Health-related Fitness 32
Lesson 2: Skill-related Fitness 41
Lesson 3: Aerobics (Cardiovascular Fitness) 50
UNIT 3 TRAIN HARD! WORK HARD!--------------------------------------------55

Lesson 1: Muscular System 56
Lesson 2: Principles of Training 63
Lesson 3: Strength and Conditioning Exercises 69
Lesson 4: Exercises Without Equipment 80
UNIT 4 FITNESS------------------------------------------------------------------------93
Lesson 1: Fitness for Everyday Living 94
Lesson 2: Becoming a Physically Literarte Person 108
Lesson 3: Community Involvement 114

References---------------------------------------------------------------------------------123
vi
START RIGHT!
FINISH STRONG AND
HEALTHY!
Lesson 1: Physical Fitness and Assessment
Lesson 2: The Dimensions of Health and Wellness
Lesson 3: Health Benefits of Physical Activities
Lesson 4: The Components of Warm-up and Cool-down
1
Physical Fitness
and Assessment
At the end of the lesson, the students will be able to:

1. Distinguish the different health and skill – related fitness testing
2. Understand the different factors influencing
3. Perform the necessary fitness testing
2
INTRODUCTION
Physical activity is everywhere that is why we should prepare ourselves to
be effective and efficient in our daily living. But before engaging in any physical
activity or sports, you must have yourself assessed first. This will not just help
you know your strength and weakness, it can also help improve your progress.
Assessment can identify training loads for any given activity or training you are
into. Preparation is the key to any success. Prepare and plan well so you will be
able to understand how and why these things are essential in performing physical
activity and sports.
Testing and evaluation, especially of athletes, is a critical component of
sports training or individual training. Having an understanding of testing and
evaluation can effectively help choose and maximize tests and measurements to
optimize the training program that can help individuals, and athletes, achieve their
goals. Pre-assessment screening is important to help limit the extent of injuries
that may occur during activity or game season. It is necessary, primary as a quality
assurance tool, to track student’s or athlete’s progress in attaining standards,
promoting self-reflection, and for one’s learning.
The following procedure or protocol may be used by anyone engaging
in training, sports, or any physical activity. Make it sure follow the instructions
STUDENT'S COPY
carefully. Most of the PLEASE
tests can DOany
be done without NOT DUPLICATE
expensive equipment to
perform.
1. Physical Activity Readiness Questionnaire (PAR-Q)
2. Fitness Testing
a. Health-Related Fitness Tests
b. Skill-Related Fitness Tests
3
THE PHYSICAL ACTIVITY READINESS
QUESTIONNAIRE (PAR-Q)
PAR-Q is a self-screening tool that can be used by anyone who is going
to start an exercise program or physical activity. It is usually used by personal
trainers, fitness trainers, or strength and conditioning coaches to ensure the safety
or possible risks of exercising to an individual based on his or her answers to the
specific health-related questions.
SAMPLE PHYSICAL ACTIVITY READINESS QUESTIONNAIRE

(PAR-Q)
HEALTH QUESTIONS: Encircle your answer.
• Do you have any disabilities? YES NO

If so please state what _____________________________________________
• Do you have asthma? YES NO
• Do you have any from your immediate family have any heart related problems
STUDENT'S COPY PLEASE DO NOT
(eg. Heart disease)? DUPLICATE
YES NO
• Are you currently taking any kind of medication? YES NO
• Have you been in hospital within the last 6 months? YES NO
If so regarding what? ______________________________________________
• Have you had any recent surgery? (Please specify): ______________________
• Do you have high blood pressure? YES NO
• Do you have diabetes? YES NO
NOTE: If you answered “YES” to one or more of the above questions, consult
STUDENT'S COPY
your physician before PLEASE
engaging DOactivity.
in any physical NOTTell DUPLICATE
your physician
which questions you answered “YES” to. After a medical evaluation, seek
advice from your physician regarding what type of activity is suitable for your
current condition.
Student’s Signature: _________________________ Date: _________________
Parent’s Signature: ___________________________________
4
Physical fitness is the body’s ability
to function efficiently and effectively. It
consists of health-related physical fitness
and skill-related physical fitness, which have
at least eleven different components, each
of which contributes to total quality of life.
Physical fitness is something you acquire.
It is a measure of yourDUPLICATE
body’s ability to
perform physical activities and exercises.

FITNESS TESTING
Fitness testing includes procedures intended for assessing abilities in a
particular activity toward a goal.
Fitness is divided into two parts:
A. Health-Related Fitness those factors that are related to how well the
systems of your body work. It refer to the body condition.
1. Cardiovascular endurance
• The ability of heart, lungs and blood vessels to deliver oxygen to
your body tissues.
5
2. Muscular endurance
• The ability of muscle or group of muscles to repeatedly exert force
against resistance.
3. Muscular strength
• Refers to the amount of force a muscle can produce with a single
maximal effort.
4. Flexibility
• The ability to bend joints and stretch muscles through a full range
of motion.
5. Body composition
• The amount of fat tissue relative to other tissue in your body.
B. Skill-Related Fitness those aspects of fitness which form the basis for
successful sport or activity participation. It refer to the body performance.
1. Agility
2. Balance
• The ability to stay upright or stay in control of body movement.
3. Coordination
STUDENT'S COPY
• The linking PLEASE
of the DOsmooth,
senses to produce NOTquick DUPLICATE
and efficient
control of movement of the body during performance of physical
acts.
4. Speed
• The ability to make successive movements of the same kind in the
shortest period of time.
5. Power
• Ability to exert maximum muscular contraction instantly in an
explosive burst of movements.
6. Reaction time
STUDENT'S

• The amount of time it takes to react to a stimulus.
6
Fitness Stunts
This are the following specific test to determine your performance on
your skill and health related fitness.
BALANCE ~ One-foot balance

1. Stand on one foot; press up so that the weight is on the ball of the foot with
the heel off the floor. Hold the hands and the other leg straight out in front
for 10 seconds.
POWER ~ Standing Long Jump
2. Stand with the toes behind the line. Using no run or hop step, jump as far
STUDENT'S COPY
as possible. Men PLEASE
must jump their heightDO
plus 6NOT DUPLICATE
inches. Women must jump
their height only.
AGILITY ~ Paper Ball Pickup
3. Place two wadded paper balls on the floor 5 feet away. Run, pick up the first
ball and return both feet behind the starting line. Repeat in 5 seconds.
REACTION TIME ~ Paper Drop
4. Have a partner hold a sheet of notebook paper so that the side edge is between
your thumb and index finger, about the width of your hand from the top of
STUDENT'S
the page. WhenCOPY PLEASE
your partner DOcatch
drops the paper, NOT DUPLICATE
it before it slips through
the thumb and finger. Do not lower your hand to catch the paper.
SPEED ~ Double Heel Click
5. With the feet apart jump up and tap the heels together twice before you hit
the ground. You must land with your feet at least 3 inches apart.
COORDINATION ~ Paper Ball Bounce
6. Wad up a sheet of notebook paper into a ball. Bounce the ball back and forth
between the right and left hands. Keep the hands open and palms up. Bounce
the ball three times with each hand ( six times total), alternating hands.
STUDENT'S
CARDIOVASCULAR COPY FITNESSPLEASE DO NOT DUPLICATE
~ Run in Place
7. Run in place for one and half minutes (120 steps per minute). Rest for 1
minute and count the heart rate for 30 seconds. A heart rate of 60 or lower
passes. A step is counted each time the right foot reached the floor.
FLEXIBILTY ~ Backsaver Toe Touch
8. Sit on the floor with one foot against a wall. Bend the other knee. Bend
forward at the hips. After three warm-up trials, reach forward and touch you
closed fists to the wall. Bend forward slowly; do not bounce. Repeat with
the other leg straight. Pass if fists touch the wall with each leg straight.
Note: This is a stunt, not an exercise.
7
MUSCULAR STRENGTH ~ Push-Up
9. Lie face down on the floor. Place the hands under the shoulders. Keeping
the legs and the body straight, press off the floor until the arms are fully
extended. Women repeat once; men, three times.
MUSCULAR ENDURANCE ~ Side Leg Raise

10. Lie on the floor on your side. Lift your leg to the side of the body until
your feet are 24 to 36 inches apart. Keep the knee and pelvis facing
forward, do not rotate so that the knees face the ceiling.
BODY COMPOSITION ~ The Pinch (skin fold method)

STUDENT'S COPY
11. The “skin fold” PLEASE
method measures DOfat NOT
your body DUPLICATE
percentage by pinching your
fat with your fingers the measuring the thickness with a body fat caliper.
The reading is given millimeters, which you compare to a chart with age and
gender to arrive at your body fat percentage.
8
CLASSIFICATION
COMPONENT GOOD MARGINAL LOW

BALANCE ~ 10 sec. 5-9 sec. 0-4 sec.
One-foot balance
POWER ~ Male: Height + Male: Half Male: Below half
Standing Long 6 inches Female: Half Female: Below
Jump Female: Height half
AGILITY ~ Paper 5 sec. and below 6 sec. and up
Ball Pickup
STUDENT'S
REACTION
COPY PLEASE Lower
Middle
DO NOTPart
DUPLICATE
Upper Part
TIME ~ Paper
Drop
SPEED ~ Double 2 click 1 click 0 click
Heel Click
COORDINATION 6 touches and up 4-5 touches 0-3 touches
~ Paper Ball
Bounce
CARDIO- Difference of Difference of Difference of
VASCULAR 60bpm and below 61-80bpm 80bpm and up
FITNESS ~ Run
in Place
FLEXIBILTY Touch 2 touches 1 touch of 3 sec. 0 touch
~ Backsaver Toe of 3 sec.
STRENGTH ~ Male: 3 Male: 2 Male: 1

Push-Up Female: 1 Female: Partial Female: 0

STUDENT'S
MUSCULAR
COPY PLEASE
Male: 10reps, and
DO NOT DUPLICATE
Male: 5-9reps Male: 0-4reps
ENDURANCE ~ above Female: 5-3reps Female: 0-2reps
Side Leg Raise
Female: 6reps, and
above
BODY Male: less than Male: ¾ - 1 and Male: more than
COMPOSITION 3/4inch ½ inches 1 and ½ inches
- The Pinch Female: less than Female: 1-2 inches Female: more than
(forearm) 1 inch 2 inches
9
CONCLUSION
Assessment is essential before engaging in any physical activity or sport.
It must be based on your health and body condition. Almost everybody were in
the same situation in life based on our daily activities, sometimes we neglect our
posture. Moving is essential because our body is made to move, not to sit alone.
That is why you must be careful and aware of our posture especially when you put
any external load to it.
PAR-Q, Health-Related and Skill-Related Fitness Tests, each of these is a
must for all student- athletes. To be valid and reliable, the test should be done with
a pre-test and post- test. Results of these tests can be used to help student-athletes
become stronger, faster and agile. These tests can also determine who have the
skills, but at some point might need help to improve on a certain aspects.
Example of a Fitness Test Form.

Maximum Heart Rate (Per age, whether male or female)
MHR = 220 – (age)
Resting Heart Rate (RHR)
Target Heart Rate (THR)
THR = (MHR-RHR) x______+ RHR
= (___-___) x 60 +_____
= (___-___) x 70 +_____
= (___-___) x 80 +_____
= (___-___) x 90 +_____
= (___-___) x 100 +_____
Heart Rate Reserve (HRR)

STUDENT'S
HRR = MHRCOPY
– THR PLEASE DO NOT DUPLICATE
= ____-____
10
THE DIMENSIONS OF
HEALTH AND WELLNESS

1. Distinguish the different dimensions of health and wellness
2. Understand the different factors influencing health, wellness and
physical fitness.
PHYSICAL HEALTH
-Is the process of making choices to create flexible, cardiovascular fit, energetic,
strong bodies, The choices we make are related to exercise, nutrition, rest and sleep,
intentional and responsible sexual choices, stress management, management of
injury and illness, and the responsible use of alcohol and other drugs.
EMOTIONAL
-Is the process of accepting our worth, creating, recognizing, and expressing
our feelings, and talking to ourselves in healthy ways. Creating and maintaining
STUDENT'S
a positive, realistic COPY PLEASE
self-concept DO
is also part of thisNOT
process,DUPLICATE
as is realistically
assessing potential and limitations. Emotional wellness also includes the practice of
talking about feeling fear, anger, sadness, and joy, and selecting healthy behavioral
expressions of those feelings.
INTELLECTUAL WELLNESS
Is the process of using our minds to create a greater understanding and appreciation
of the universe and ourselves. Intellectual wellness is not dependent on intelligence
or ability; rather it requires making connections, appreciating natural connections,
examining one’s opinions and judgements, questionings.
11
SOCIAL WELLNESS
-Is the process of creating and maintaining healthy relationship through the
choices we make. It embraces relationships at home and work, friendships, and
our relationships with all people and future generations. The social dimension
encourages contributing to your human and physical environment for the common
welfare of your community.
SPIRITUAL WELLNESS
-Is the process of discovering meaning and purpose in life, and demonstrating
values through behaviors, Spiritual wellness includes acceptance of the concepts of
wholeness, unity, diversity, individual uniqueness, and the need for community as
well as personal responsibility to oneself and that community.
NOTE: In order to be truly healthy you need to have balance in all dimensions of
health and wellness.
Depressed Emotional-Mental Happy
Ignorant Intellectual Informed

Unfit Physical Fit
Lonely Social Involved
Unfulfilled Spiritual Fulfilled
NEGATIVE TOTAL OUTLOOK POSITIVE

12
Three priority areas:
PHYSICAL ACTIVITY,
NUTRITION, STRESS
MANAGEMENT
Reasons why these lifestyles
are especially critical:
* They affect the lives of all people
* Many people can make improvements
STUDENT'S
COPY
* Small changes PLEASE
can have DO
a major impact NOT
on DUPLICATE
individual and public health
FACTORS INFLUENCING HEALTH, WELLNESS AND PHYSICAL

FITNESS
13
A model of optimal health including wellness
FACTS ABOUT HEALTH AND WELLNESS

• Good health is primary importance to adults in our society.
• Health varies greatly with income, gender, age, and family origin.
• Increasing the span of healthy life is a principal health goal.
• Health is more than freedom from illness and disease.
STUDENT'S
• Many illnesses areCOPY
manageablePLEASE
and have onlyDO NOT
limited DUPLICATE
effect on total health.
• Wellness is the positive component of optimal health.
• Health and wellness are multidimensional.
• Wellness reflects how one feels about life as well as one’s ability to function
effectively.
• Health and wellness are integrated states of being.
• Health and wellness are individual in nature.
• It is possible to possess wellness while being ill or possessing a debilitating
condition.
• Wellness is a useful term that may be used by quacks as well as experts.
14
NAME:______________________________ DATE:____________
P.E. SCHEDULE:_______________________
ACTIVITY#______
PERFORMANCE CHECK
For one whole week, allot 15 to 30 minutes each day doing any of the
following: walking, running, cycling, or swimming. Conduct a self-check and note
your improvements physical, mentally, emotionally, and socially. Use the table
provided for your self-check. Then answer the four questions that follow. Make this
as your motivation in engaging in an active and healthy lifestyle.
Problems encountered
Component Health Improvements
while doing the activity
Physical
Mental
Emotional
Social
15
SELF-CHECK
1. What positive changes in yourself have you noticed as a result of engaging in the
physical activity for just one week?
2. Is the schedule attainable?
3. Are the activities easy to do? Why?
4. What would keep you motivated to continue doing the activity after this week?
16
Health Benefits of
Physical Activities
At the end of the lesson, the learners will be able to:
1. Distinguish the different health benefits of physical activity; and
STUDENT'S
2. AppreciateCOPY PLEASE
the long-term DObenefits
and short-term NOT DUPLICATE
of exercise
Physical activity is any bodily movement produced by skeletal muscles

that result in an expenditure DO NOT
of energy. It is something DUPLICATE
you do, that involves
movement.
Benefits of Physical Activity

• Helps people achieve and maintain a healthy weight
• Reduces feelings of stress, anxiety & depression
• Builds and maintains healthy bones, muscles & joints
• Boosts energy level
• Improves quality of sleep
17
Physical Activity Reduces the risk of:
• Dying from heart disease or stroke
• Developing high blood pressure, cholesterol & diabetes
• Developing obesity
• Developing osteoporosis – exercise builds strong bones & muscles
Exercise is
physical activity that is
planned or structured.
It is movements that
are designed to make
your body stronger.
It involves repetitive bodily movement done to improve or maintain or more of

the components of physical fitness—cardiorespiratory endurance (aerobic fitness),
muscular strength, muscular endurance, flexibility, and body composition.
FINDING A BALANCE
Calories in Food > Calories Used = Weight Gain
Calories in Food < Calories Used = Weight Loss
Calories in Food = Calories Used = Weight Control

Sometimes we neglect the effects of eating too much but having no physical
activity and exercise, which we all know that it will make your performance below
level and high risk of malfunction in your everyday living. Example of poor job
performance, can’t sleep well, can’t think well, but if you are following the proper
balancing of everything that you have, you will be functional accordingly and you
will enjoy the quality of life.
18
BENEFITS OF EXERCISE
► Exercise will lower your blood pressure.
► Exercise will lower your risk of heart disease.
► Exercise will improve your mental and emotional health.
► Exercise helps heart patients with their stress management.
► Exercise can extend the life of those with adult-onset diabetes.
► Weight-bearing exercise will counteract bone loss that occurs with

aging.
► Exercise improves your balance
► Exercise, combined with weight loss, may relieve arthritis.

► Walking –by itself- can increase your immune response.
► Exercise cannot only lower your risk of getting cancer, but may also
help you recover from breast cancer.
19
NAME:______________________________ DATE:____________
P.E. SCHEDULE:_______________________
ACTIVITY#______
PERFORMANCE CHECK
For one whole week, allot 40 minutes at least 5days doing the following:
warm-up (5-10mins.), workout (20-30mins.), cool-down (5-10mins.). Conduct
a self-check and note your improvements physical, mentally, emotionally, and
socially. Use the table provided for your self-check. Then answer the four questions
that follow. Make this as your motivation in engaging in an active and healthy
lifestyle.
Problems encountered
Component Health Improvements
while doing the activity
Physical
Mental
Emotional
Social
20
SELF-CHECK
1. What positive changes in yourself have you noticed as a result of engaging in

the physical activity for just one week?
2. Is the schedule attainable?

3. Are the activities easy to do? Why?
4. What would keep you motivated to continue doing the activity after this week?
21
Warm up and
Conditioning Exercises

1. Distinguish the different key elements for effective and complete
STUDENT'S
warm up
2. Understand the different parts of exercise
3. Perform the different types of complete warm-up
INTRODUCTION
Warm up is a crucial part of any exercise sports training. The main purpose
is to prepare the body and mind for more strenuous activities. The importance of
a structured warm up routine should not be under estimated when it comes to the
prevention of sports injury. An effective warm up also has the effect of increasing
STUDENT'S COPY
both your heart rate and PLEASE
your respiratory DO
rate. It’s NOT
important DUPLICATE
to start with the easiest
and most gentle activity first, building upon each part with more energetic activities,
until the body is at a physical and mental peak. This is the state in which the body is
most prepared for the physical activity to come, and where the likelihood of sports
injury has been minimized as much as possible.
So, how should you structure your warm up to achieve these goals?
KEY ELEMENTS FOR EFFECTIVE AND COMPLETE WARM UP

1. General warm up
2. Static stretching
22
3. Sport specific warm up
4. Dynamic stretching
General Warm Up
► The general warm up should consist of a
light physical activity.
► The average person should take about
five to ten minutes and result in a light
sweat.
► The aim of the general warm up is
simply to elevate the heart rate and
STUDENT'S
respiratory rate. COPY PLEASE DO NOT DUPLICATE
► This also helps to increase the muscle
temperature.
Static Stretching
► Static stretching is a very safe and
effective form of basic stretching.
► There is a limited threat of injury and
STUDENT'S
it is extremely COPY
beneficial PLEASE
for overall DO NOT DUPLICATE
flexibility.
► Static stretching should include all the
major muscle groups, and this entire
part should last for about five to ten
minutes.
► Static stretching is performed by placing
the body into a position whereby the
muscle, or group of muscles to be
stretched is under tension.
► It also helps to lengthen both the muscles
DO NOT DUPLICATE
and tendons which in turn allows your
limbs a greater range of movement
23
Sport Specific Warm Up
► The athlete is specifically preparing their
body for the demands of their particular
sport.
► Activities should reflect the type of
movements and actions which will be
required during the sporting event.

Dynamic stretching
► Dynamic stretching is more for muscular
conditioning than flexibility and it is
really only suited for professional, well
trained, highly conditioned athletes.
► A correct warm up should finish with a
series of dynamic stretches
► Dynamic stretching involves a controlled,
STUDENT'S COPYmotion
soft bounce or swinging PLEASE DO NOT DUPLICATE
► To force a particular body part past its
usual range of movement.
► Dynamic stretching should only be used
after a high level of general flexibility
has been established.
It is also important to keep the
dynamic stretches specific to the athletes
particular sport.
24
Key points for Effective Stretching
► Begin with gradual mobility exercises of all the joints.

► Always warm up the body prior to stretching.
► After exercise, slowly bring your heart rate down before you begin stretching
in order to avoid blood pooling within your muscles, which can lead to cramp
and dizzy spells.
► If you’re sweaty, take a bath or shower then stretch, as the hot water will help
relax the muscles, and prevent you from catching a chill.
► Never bounce while you stretch, unless you are doing specific stretches for
certain sports.
STUDENT'S
► Hold the stretchCOPY
until you PLEASE
feel the muscleDOloosenNOT DUPLICATE
off, then repeat for 10-15
seconds.
► While stretching you should feel some slight discomfort, if you don’t feel
anything, then you may be doing the stretch incorrectly, or simply the muscle
has eased off.
► Stop immediately if you feel any severe pain.
► Remember to breathe regularly and rhythmically, do not hold your breath.
► Start with your head, and work down the body or another way around.
25
WARM-UP
WORKOUT/
STUDENT'S
TRAINING

COOL-DOWN
There are three general elements to every successful workout.
These are known as the following.

Understanding these three elements will also ensure that you get results safely.
• The warm-up is the foundation of your exercise program. Since the warm-
up comes first, it will set the tone for the rest of the exercise session.
• The training portion of your workout is the actual working part of your
exercise program. During training you are breaking down muscle tissue to
be rebuilt stronger, leaner and larger. The training portion of your workout
will vary greatly from person to person, and goal to goal.
• Some athletes and work out enthusiasts will forget about a cool-down.
The truth is that a good cool-down will effectively boost recovery, reduce
soreness, and help prevent future injury.
26
NAME:______________________________ DATE:____________
P.E. SCHEDULE:______________________
ASS#______
PERFORMANCE CHECK
Make a personal performance (video) of the following: warm-up (5-
10mins.), workout (20-30mins.), and cool-down (5-10mins.) The rest and recovery
is based on your personal best body capacity. Your body should have at least 3-5
minutes rest before doing another part of the exercise program. If you feel any
PAIN during the activity you should immediately STOP.

SELF-CHECK
1. What can you say about the exercise?
STUDENT'S COPYExplain
2. Is the schedule attainable? PLEASE
why? DO NOT DUPLICATE
3. Are the exercise easy to do? Why?
4. What would keep you motivated to continue doing the exercise?

5. Are you going to do it again? Why?
27
Sample Warm-up, Workout and Cool-down Exercise
Specific Parts of Exercise Activity Duration

• Light jogging
• Walking
• Biking
• Cycling
• Swimming
WARM-UP
*after the suggested
exercise do a light 5-10 minutes
stretching. Stretching
should last at least
10seconds per body
parts, and it must
start from your head
to toe or from your
toe to head.
Cardio Vascular
Endurance Training
STUDENT'S COPY*road
PLEASE
running
DO NOT DUPLICATE
WORKOUT *200x20x2 (RUN)
-It means you are
going to run 200meters 30-40 minutes
twenty times, two sets,
but you have 30 seconds
recovery per 200 meters
run, and 10minutes rest
per set.
STUDENT'S COPYAfter
PLEASE
the workout DO
you NOT DUPLICATE
should have 20minutes
rest before you do your
cool-down. Stretching
should last at least 15-20 10-15 minutes
COOL-DOWN seconds per body parts,
and it must start from
your head to toe or from
your toe to head.
28
NAME:______________________________ DATE:____________
P.E. SCHEDULE:_______________________
ACTIVITY#______
PERFORMANCE CHECK
For one whole week, allot 40 minutes at least 5days doing the following:
warm-up (5-10mins.), workout (20-30mins.), cool-down (5-10mins.). Please be
reminded of your rest and recovery, you have two days break a week, it is up to
you when are you going have the rest and recovery day. This form is use per day, it
means that you are going submit five forms in a week.

Specific Parts of Exercise Activity DO NOT DUPLICATE
Duration
WARM-UP 5-10 minutes
STUDENT'S
WORKOUT
30-40 minutes
COOL-DOWN 10-15 minutes

INTERPRETATIONS:
29
REFERENCES
WELLNESS, Concept and Applications, Third Edition
David J. Anspaugh, Michael H. Hamrick, and Frank D. Rosato
Copyright @ 1997, by The McGraw –Hill Companies; Inc.
RUNNING FOR FITNESS

Owen Barder
Copyright @ 2002 by 37 Soho Square, London WID 3QZ

ADVANCES IN FUNCTIONAL TRAINING DO NOT DUPLICATE
TRAINING TECHNIQUES FOR COACHES, PERSONAL TRAINERS AND
ATHLETES
1st Edition
Boyle, Michael
Copyright@2010
Concepts of Fitness and Wellness, Fourth Edition

Charles B. Corbin, Ruth Lindsey, Gregory G. Welk, and William R. Corbin
Copyright @ 2002, by The McGraw –Hill Companies; Inc.
ESSENTIALS OF STRENGTH TRAINING AND CONDITIONG

4th Edition
G. Gregory Haff, Phd, CSCS,*D, FNSCA and N. Travis Triplett Phd, CSCS, *D,
FNSCA
Copyright@2016 by National Strength and Conditioning Association
30
Physical fitness
tests
Lesson 1- Health – Related Fitness

Lesson 2 –Skill – Related Fitness
Lesson 3 – Aerobics
31
Health – Related
Fitness
Objectives
• Analyze different tests related to health related fitness;
• perform the test to the best of ability of each learner;
STUDENT'S
COPY
• value PLEASE
the importance of beingDO
fit andNOT
healthy.DUPLICATE
Picture Analysis. What are the different types of component being shown.
32
33
Essential Questions:
Why do you think it is important for us to have a goal in life?

Lifestyle behaviors are the most important factors to achieve a fit and
healthy body. Developing healthy lifestyle habits or behavior will a an impact to
one’s overall wellness. Through taking the fitness test an individual will determine
the level of fitness, which part of component of fitness they should focus on for
them to have a healthier and strong body. In this lesson, some tests are from the
revised Department of Education Physical Fitness test 2019.
Physical Fitness Test Goal

STUDENT'S
COPY
1. To determine PLEASE
the level of fitness DO NOT DUPLICATE
2. To identify strengths and areas for development / improvement
3. To identify appropriate activities and standard setting;
4. To motivate and guide students in choosing sports activities they would
like to participate in.
Test protocol
The following materials and equipment are needed to be able to perform the test.
STUDENT'S

1. Drinking water
2. First Aid kit
3. Extra tshirt (uniform)
4. In testing,
a. Body Composition – Tape measure, weighing scale
b. Flexibility – Ruler, Tape measure, masking tape
c. Cardiovascular Endurance – Stop watch
d. Muscular Strength & Endurance– Mat
Body Composition
is the proportion of fat and non-fat mass in your body. A healthy body
composition is one that includes a lower percentage of body fat and a higher
percentage of non-fat mass, which includes muscle, bones, and organs.
34
BMI: Formula for computing the Body Mass Index
WEIGHT (in kilograms)

HEIGHT (in Meters) 2
Example: 30 30 19.23
(125)
2 = 1.56 (NORMAL)

CLASSIFICATION
Below 18.5 Underweight
18.5 -24.9 Normal
25.0 – 29.9 Overweight
30.0 - ABOVE Obese

I. Weight – the heaviness or lightness of a person
Equipment
Weighing or Bathroom scale
Procedure
For the student:
1. Wear light clothing before measuring the weight
2. On bare feet, stand erect / straight and with weight distributed
evenly on the weighing scale.
For the partner:
1. Before the start of the weighing, adjust the sclae to zero point
2. Record the score in kilograms.
Scoring – record Body mass to the nearest 0.5 kilograms
35
II. Height – the distance between the feet on the floor to the top of the head in
standing position.
Equipment
1. Tape measure laid flat on a concrete wall where zero points start on
the floor.
2. L square; and
3. An even and firm and flat wall.
Hip-to-Waist Ratio
is one of several measurements DO
your doctor can use toNOT DUPLICATE
see if you’re overweight,
and if that excess weight is putting your health at risk. Unlike your body mass
index (BMI), which calculates the ratio of your weight to your height, WHR
measures the ratio of your waist circumference to your hip circumference. It
determines how much fat is stored on your waist, hips, and buttocks.
✓ According to World Health Organization (WHO), a healthy WHR is:

• 0.9 or less for MEN
STUDENT'S
COPY
• 0.85 PLEASE
or less for WOMEN DO NOT DUPLICATE
Procedure
For the student:
Stand Up straight and breathe out. Use a tape measure to check the distance
around the smallest part of your waist, just above the belly button. Same
instruction for the Hip circumference
STUDENT'S
For the partner COPY PLEASE DO NOT DUPLICATE
Put the tape measure around the waist of the partner. Same instruction for
the Hip circumference
• Calculate your WHR by dividing your waist circumference by your

hip circumference.
36
Flexibility
The range of motion available in a joint. It is affected by the length of the
muscle and structure of the joint. A fit person can move the body joints through
a full range of motion in work and play.
Sit and Reach

To test the the flexibility , and measures the flexibility of the lower back and
hamstring muscles. This test is important as because tightness in this area is
implicated in lumbar lordosis, forward pelvic tilt and lower back pain. This
test was first described by Wells and Dillon (1952) and is now widely used as a
general test of flexibility.
Equipment – Tape measure or meter stick
Procedure
For the student:
a. Sit on the floor with back, head and shoulder flat on the wall. Feet are 12
inches apart.
b. Interlock thumbs and position the tip of the fingers on the floor without
STUDENT'S
bending theCOPY
elbows PLEASE DO NOT DUPLICATE
c. After the partner has positioned the zero point of the tape measure /meter
stick (at the top of the middle fingers), the tester starts the test by sliding
the hands slowly forward without jerking, trying to reach the farthest
distance possible without bending the knees.
For the partner

a. as the tester perform/executes the (b) procedure, position the zero point
of the tape measure at the tip of the middle fingers of the tester.
STUDENT'S COPY
b. See to it that the kneesPLEASE
are not bent asDO NOT slides
the performer DUPLICATE
the farthest
distance that he could.
c. Record the farhtest distance reached in centimeters
37
Cardiovascular Endurance
Cardiovascular endurance consists of maintaining an increased heart rate
and breathing rate for a longer period of time. Cardiovascular endurance
can be accomplished through consistent exercise performed for prolonged
periods of time.
3- Minute Step Test – to measure cardiovascular endurance

Equipment
1. Step
Height of step – 12 inches
2. Stopwatch
Procedure
For the student

a. Stand at least one foot away from the step or bench with trunk erect and
eyes lokking straight ahead.
b. The first step of the sequence should be alternate. At the signal “Go”, step
up and down the step/bench for 3 minutes ata rate 96 beats per minute.
STUDENT'S COPY
One step consists PLEASE
of 4 beats – up with theDO NOT1),DUPLICATE
left foot(ct. up with the right
foot (ct.2), down with the left foot (ct.3), down with the right foot(ct.4) for
the first sequence, then up with the right foot (Ct.1), up with the left foot
(ct.2), down with the right foot (ct.3) ,down with the left foot (ct.4) for
the second sequence. Observe proper breathing (inhale through the nose,
exhale through the mouth).
• Immeadiately after the exercise, stand and locate your pulse and in five (5)
seconds, or at a signal, start counting or getting the heart rate.
• Do not talk while getting the heart rate.
• Count the pulse beat for 10 seconds and multiply ot by 6.
STUDENT'S
For the partner :
a. As the student assumes the position in front of the step, signal, “Ready”
and “Go”, start the stopwatch for the 3-minute step test.
b. After the test, allow performer to locate his/her pulse in 5 seconds.
c. Give the signal to count the pulse beat.
d. Let the performer to locate his/her pulse beat for 10 seconds and multiply
it by 6.
38
Muscular Strength
The ability of the muscles to exert a force or to lift a heavy weight.
Curl-Ups
Purpose- to measure strength of abdominal muscles
Equipment- exercise mat

Procedure
For the student:

STUDENT'S COPY
a. Assume a lying positionPLEASE DO
with feet flat on NOT
the floor DUPLICATE
and knees bent at
about 90-degree hands palm down at the thigh/quadriceps?
b. Complete a slow, controlled curl-up, sliding fingertips along the thigh
until the reached the knee.
c. The curl-up should be performed at a rate of one every 3 seconds or 20
curl-ups per minute (2 seconds going up and 1 sec going down).
d. There should be no rest at the bottom position perform as many curl-
ups as possible without stopping.
STUDENT'S
For the tester: COPY PLEASE DO NOT DUPLICATE
a. ensure a mat is flattened on the floor/ ground.
b. One curl-up us counted each time the student’s shoulder blade touches
the floor.
c. Make sure that the student performs the curl-ups in the correct form.
d. The test is terminated when the subject can no longer perform the
curl-ups in the correct form ( three corrections are allowed), is in pain,
voluntarily stpos, or cadence is broken.
STUDENT'S COPY
Scoring – record the PLEASE
number of DO NOT DUPLICATE
curl-ups is made.
39
Muscular Endurance
The ability of the muscles to exert themselves repeatedly.
Test- Basic Plank- to measure
Purpose: - to measure strength / stability of the core muscles

Equipment:
Exercise mat or any clean ma, stop watch
Procedure
For the student:
STUDENT'S
a. Assume a COPY PLEASE
push – up position. DOonNOT
Rest body forearmsDUPLICATE
with palms and
fingers flat on the floor. Elbows are aligned with the shoulders.
b. Legs are straight with ankles, knees and thighs touching together.
c. Support weight on forearms and toes, make sure that your back is flat.
Head, neck and spine are in a straight line.
d. Keep abdominals engaged/contracted; do not let stomach drop or allow
hips to rise.
STUDENT'S
For the partner COPY PLEASE DO NOT DUPLICATE
a. Ensure the availability of a mat/smooth flooring or anything that can
protect the forearms.
b. Give the signal “Start/Go” and start/press the time piece
c. Make sure that the back of the test taker is flat and in a straight line.
d. Give two (2) warnings to the test taker
e. Stop the time if the test taker cn no longer perform the test properly, or
in a bad form.
STUDENT'S COPY
Scoring – record the PLEASE
time in the DO NOT DUPLICATE
nearest second/minute
40
Skill – Related
Fitness
Objectives
• Analyze different tests related to health related fitness;
• perform the test to the best of ability of each learner;
STUDENT'S
COPY
• value PLEASE
the importance DO
of being NOT
fit and healthy.DUPLICATE
SKILL RELATED FITNESS

Speed – The ability to perform a movement in a short period of time
40 Meter Sprint
Purpose –to measure running speed
STUDENT'S
Equipment COPY PLEASE DO NOT DUPLICATE
1. Stop watch.
2. Running area (4o meters)
Procedure
For the student:
a. Stand behind the take-off line, the tips of your shoes should not go beyond
the line.
b. At the signal “GO”, run to the finish line as fast as you can.
For the Tester:
a. set the running area with the measurement of forty(40)meter.
b. Set the stopwatch to zero (0) point.
c. As you signal “GO” start the watch and stop it as the student crossed
the finish line.
d. Record score in the nearest 0:00:01 seconds
Scoring- Record the time in nearest minutes and seconds.
41
Power
The ability to transfer energy into force at a fast rate.
Basketball pass
Purpose – to measure the explosive strenght and power of the upper body
muscles.
Equipment
Basketball (size 7)
Procedure
STUDENT'S
For the stduent: COPY PLEASE DO NOT DUPLICATE
a. Sit on the floor on buttocks with head and back resting agaisnt the wall
while the legs are stretched in front of the body.
b. Using the chest pass, oush the ball with two hands as far as possible.
Make sure that your head, shouldrs, and buttocks remain attached to the
wall.
For the tester:
a. see that the position of the student is in the right form
b. set the point zero (0) of the measurement at the edge of the wall.
c. After the throw, spot the mark where the base of the ball has first make
contact on the floor on the first bounve closest to the take-off line.
d. Record score in the nearest 0.5 meter.
Scoring- record the distance to the nearest 0.5 meters.
Standing long jump

Purpose – to measure the explosive strength and power of the leg muscles
STUDENT'S
a. tape measure accurate to 0.1 centimeters at least three (3) meters long and
placed firmly on the floor;
b. meter stick.
Procedure
For the student:
a. Stand behind the take-off line, the tips of your shoes should not go beyond
the line.
42
b. as you prepare to jump, bend your knees and swing your arms backward
and jump as far as you can.
For the tester:
a. Lay the tape measure (in centimeters) on the floor
b. Set a take-off line in the point zero (0) of the tape measure.
c. After the jump, spot the mark where the back of the heels of the student
has landed closest to the the take-off line.
d. Record score in the nearest 0.1 cm.
Scoring – record the score in meters to the nearest 0.1 centimers.

Agility
The ability to change direction quickly using acombination of balance,
coordination, speed, strength and endurance.
Hexagon Agility Test
Purpose- to measure the ability to move quickly while maintaining balance

Equipment
1. Tape measure
2. stopwatch
3. chalk or tape for marking the ground
procedure
for the student:
a. start with both feet together in the middle of the haxagon facing the front
STUDENT'S line. COPY PLEASE DO NOT DUPLICATE
b. On the command ‘go’, jump ahead across the line, then back over the
same line into the middle of the hexagon.
c. Then, continuing to face forward with feet together,jump over the next
slide and back into the haxagon.
d. Continue this pattern for three full revolutions
e. Perform the test both clockwise and counterclockwise.
43
For the tester
a. mark a hexagon (six sided shape) on the floor. The length of each side
should be 12 inches, and each angle should work out to be 120 degree.
b. Record the time taken to complete two full revolutions. The best score
from two trials is recorded.
c. If the student jumps the wrong line or land on a line then the test is to
be restarted.
Scoring – Record the time in nearest minutes and seconds.

Reaction Time
The time elapsed between stimulation and the beginning of reaction to that
stimulation.
Stick Drop Test

Purpose- to measure the reaction time as to how fast a person can respond to a
stimulus, the higher your score, the faster your reaction time
STUDENT'S
1. ruler or stick of 24 inches long
2. arm chair or table and chair
procedure
for the student:
a. sit in an armchair or chair next to the table so that your elbow and the
lower arm rest on the desk/table comfortably
b. the heel of your hand should rest on the desk/table so that only the
STUDENT'S
fingers and COPY
thumb extendPLEASE
beyond the edgeDOof NOT DUPLICATE
the desk/table..
c. as the tester drop the stick, catch it with thumb and index finger as fast
as possible without lifting elbow from the desk. It is important that you
react only to the dropping of the stick.
d. Your score is the number of inches read on the ruler/stick just above
the thumb and index finger after you catch the yardstick.
44
For the tester:
a. hold the ruler or stick at the top , allowing it to dangle between thumb
and fingers of the student.
b. The ruler/stick should be held so that the 24-inch mark is even wirh your
thumb and index finger. No part of the hand of the student should touch
the ruler/stick.
c. Without warning, drop the stick, and let the student catch it with his
thumb and index finger.
d. Give the test three times. Be careful not to drop the stick at predictable
time intervals, so that the student cannot guess when it will be dropped.

Scoring- record the middle of your three scores (record the middle score) e.g.
17,20,28, your middle score is 18.
Coordination
The ability of the person to stay upright or stay in control of body movement,
and coordination is the ability to move two or more body parts under control,
smoothly and efficiently.

Wall Ball Test
Purpose: to measure hand and eye coordination

Equipment required: tennis ball, smooth and solid wall, and masking tape,
stopwatch
Procedure
For the student:
STUDENT'S COPY
a. Throw the ball using PLEASE
underhand DO NOT DUPLICATE
(throw) alternately
b. throw with your right hand and catch it with your left hand
c. perform the test within 30 seconds, in case the ball dropped continue the
test and the counting until the time is expires.
Scoring – Count the number of succesful catch
45
Balance
The ability to stay upright or stay in control of body movement, and
coordination is the ability to move two or more body parts under control,
smoothly and efficiently.
Purpose – to assess ones ability to maintain equilibrium.
Equipment: flat, non-slip surface, stopwatch
Procedure:
For the Student
a. Remove the shoes and place hands on hips.
DUPLICATE
b. Position the right foot against the inside knee of
the left foot.
c. Raise the left heel to balance on the ball of the foot.
d. Do the same procedure with the opposite foot.
For the Partner

STUDENT'S
a. Start the timeCOPY
as the heelPLEASE DO
of the performer NOT
is raised DUPLICATE
off the floor.
b. Stop the time if any of the following occurs:
• The hand(s) come off the hips
• The supporting foot swivels or moves (hops) in any direction
• The non-supporting foot loses contact with the knee.
• The heel of the supporting foot touches the floor.
46
Acitivity. Using the venn diagram Compare and differentiate health- related fitness
and skill-related fitness. Must be able to give at least 5 for each.
47
NAME: __________________________________________________________
Gr. /Sec.:____________
PERSONAL PROFILE:
Age: ________Height: _______ Gender: _______ BMI: _________

MEDICAL HISTORY/CONDITION:
__________________________________________________________________
(Pls. attach the medical certificate)
PRE - TEST
SKILL RELATED 1ST TRIAL 2ND TRIAL REMARKS

FITNESS TEST
1. Standing Long Jump

2. Wall Ball Test
STUDENT'S
3. Hexagon Drill
4. Ruler Drop Test L: R:
5. Stork Balance Test L: R:
HEALTH RELATED
FITNESS TEST
6. Push up
STUDENT'S
7. Curl up COPY PLEASE DO NOT DUPLICATE
8. Zipper Test L: R:
9. Sit and Reach
10. Waist Girth
48
NAME: __________________________________________________________
Gr. /Sec.:____________
PERSONAL PROFILE:
Age: ________Height: _______ Gender: _______ BMI: _________

MEDICAL HISTORY/CONDITION:
__________________________________________________________________
(Pls. attach the medical certificate)
POST - TEST
SKILL RELATED 1ST TRIAL 2ND TRIAL REMARKS

FITNESS TEST
1. Standing Long Jump

2. Wall Ball Test
STUDENT'S
3. Hexagon Drill COPY PLEASE DO NOT DUPLICATE
4. Ruler Drop Test L: R:
5. Stork Balance Test L: R:
HEALTH RELATED
FITNESS TEST
6. Push up
STUDENT'S
7. Curl up COPY PLEASE DO NOT DUPLICATE
8. Zipper Test L: R:
9. Sit and Reach
10. Waist Girth
49
Aerobics
(Cardiovascular
Fitness)
Objectives:
STUDENT'S
COPY
• Gain knowledge on thePLEASE DO NOT DUPLICATE
definition of aerobics
• Perform aerobic exercises
• Plan for increased aerobic fitness and endurance
Song appreciation:
What comes to your mind when you hear the song “Let’s get physical by
Olivia Newton-John”?
What is aerobics exericse?
Do you ever picture yourself working out, or lifting heavy weights? How
about stretching your muscles? Or any physical activity that causes you to sweat
and breathe hard that makes your blood pump through your veins as it carries
oxygen to your muscles to keep you going. If you’re performing this last activity,
then you’re engaging in aerobic exercise.
50
Aerobic exercise
is any physical activity that makes you sweat, causes you to breathe harder, and
gets your heart beating faster than at rest. It strengthens your heart and lungs and
trains your cardiovascular system to manage and deliver oxygen more quickly and
efficiently throughout your body. Aerobic exercise uses your large muscle groups,
is rhythmic in nature, and can be maintained continuously for at least 10 minutes.
By definition, aerobic exercise means “with oxygen.” Your breathing and heart
rate will increase during aerobic activities. Aerobic exercise helps keep your heart,
lungs, and circulatory system healthy. List any aerobics exercises that you can
think of. Write your answers on the box below.
Aerobic exercise differs from anaerobic exercise. Anaerobic exercises,

such as weightlifting or sprinting, involve quick bursts of energy. They’re
performed at maximum effort for a short time. This is unlike aerobic
exercises. You perform aerobic exercises for a sustained period of time.
51
Aerobic Dance
Dancing has been a part of every culture on Earth since the beginning of
time, used for celebration, entertainment and spiritual awareness. Dancing for
exercise has been a part of mainstream Western culture for about half a century,
and there are varied forms of dance for exercise taught by instructors around the
world today.
Aerobic dance can include traditional dance movements, such as box steps
or even line movements; however, dance aerobics can offer some non-traditional
movements such as belly dancing, scarf dancing or hip-hop dance. Movements are
choreographed in sync to music, which can include disco, techno, Motown, big
band or Bollywood.
Note:
Always consider the following in performing aerobic dance exercise
1. Music
2. Instructor
3. Group

Marching 32 cts.
Marching (forward – Backward
with clap) 32 cts.
V-Step 16 cts.
V-Step with Arms 16 cts.
Side Step 16 cts.
STUDENT'S COPY PLEASE 16DO
Bicep Curl cts. NOT DUPLICATE
Grapevine 32 cts.
52
Activity. The students will be divided into 5 groups. Each group will create their
own aerodance steps.
RUBRIC: P- AEROBIC DANCE PERFORMANCE

Excellent Good Acceptable Partial Minimal
5 pts 4 pts 3 pts 2 pts 1 pts
Knowledge of Excellent Good Acceptable Partial Minimal
Choreography Demonstrates Demonstrates Demonstrates Demonstrates Remembers a
Memory of excellent good knowledge of some few of the steps/
the routine knowledge knowledge of choreography. knowledge of movements and
and execution of the choreography. Keeps up with choreography, tries, but looks
of the moves choreography. Keeps up with group. Some but unsure lost and out
looks true to the and does it group. Few errors(3-5 of some of sync with
STUDENT'S
well. COPY PLEASE DO NOT DUPLICATE
moves that were
choreographed.
errors, however
it does not
errors) causing
brief pause in
movements.
Sometimes
others.
interfere with performance. hesitates/

performance. watches others
and makes
several errors
Technical skills Excellent Good Acceptable Partial Minimal

Pointing toes, Dance Dance Dance Only some Although
back straight, performed with performed performed with understanding remembers
arm placement great attention with attention attention to of technical some of dance,
is not sloppy, to quality of to details of most details of elements (ie. little attention
moves are
executed
movement,
body position,
technique,
has attained
technique, but
hasn’t attained
footwork,
quality of
paid to how
movements are
smoothly. placement proficiency in proficiency in movements, done or other
on stage and dance style. dance style yet. body positions) details of dance.
other details Some technical demonstrated in
of dance. Also errors. performance.
demonstrates
an excellent
understanding
of dance style.
Performance Excellent Good Acceptable Partial Minimal
Skills Dance Dance performed Dance Only some Although
Projection of performed with with attention performed with understanding remembers some
to details of
eye contact and
cheerful facial
great attention
to quality of
technique,
has attained
attention to
most details of
of technical
elements (ie.
of dance, little
attention paid to
expressions movement, proficiency in technique, but footwork, how movements
with the judges. body position, dance style. hasn’t attained quality of are done or other
The dancer is placement proficiency in movements, details of dance.
confident with on stage and dance style yet. body positions)
movements. other details Some technical demonstrated in
of dance. Also errors. performance.
demonstrates
an excellent
understanding
of dance style.
53
Rhythm/Tempo Excellent Good Acceptable Partial Minimal
Staying on Shows a Accurate in Generally Shows a basic Attempts to
count and with complete beat, tempo, accurate in understanding of keep a rhythm,
the beats of the understanding rhythms of beat, tempo, tempo and beat, but gets off beat
music. of tempo and dance sequences rhythms but falls behind and speeds up
beat and stays throughout the of dance and/or speeds or falls behind
on rhythm dance. sequences most up in places or often. Doesn’t
throughout the of the time. makes errors in follow beat in
dance. rhythm. music.
Resources:
STUDENT'S COPY
Corbin, C., Welk, G., PLEASE
Corbin, W., DOConcepts
Welk, K. 2006. NOT ofDUPLICATE
Physical Fitness:
Active Lifestyles for Wellness 13th Ed. New York, USA: McGraw-Hill Co.
https://www.verywellfit.com/what-is-body-composition-3495614
www.deped.gov.ph
google images
www.pinoy athletics.info
www.irubric.com

Photo credits
https://www.123rf.com/photo_89020904_little-girl-playing-hopscotch-on-
playground.html
https://www.google.com/search?q=swimming&tbm=isch&ved=2ahUKEwi7k
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Women-are-after-all-better-drivers-than-men.html
54
TRAIN HARD!
WORK HARD!
At the end of this unit, students are able to:
1. Name the different types of muscle tissue, strengthening
exercises, principles of training, warm-up and cool
down exercises, and types of training;
2. Execute properly the different strengthening exercises;
3. Make their own fitness program plan;
4. Value the importance of maintaining conditioning level
and how this will affect in their daily lives.
55
Muscular System
At the end of this lesson, students are able to:
1. Discuss the main functions of muscle;
2. Name the main muscle group of the body;
3. Differentiate the three muscle tissues;
Introduction
What comes first to your mind if you heard the word muscle? You might
think the muscles of your arms in order to carry heavy things or maybe a body-
builder working out in a gym. In this lesson we will be discussing the main function
of muscular system, the main muscle group and the types of muscle tissues.
The Main Functions of the Muscular System

The main purpose of muscle is to provide movement for the body. The
muscles receive the ability to move the body through the nervous system. It is the
muscle that enable us to walk, write, work, do the chores and etc.
56
Main Major Muscle Group and Its Function
1. Deltoids/Shoulder Muscle. It is used in all sides of body lifting motions and

provide support when carrying things.
2. Biceps. It helps controls the motion between the shoulder motion and elbow
joint. The elbow is essential in lifting. It also helps in moving the arms sideways,
forward and upwards. It’s also involves in forearm rotation such as screw driver.
3. Triceps. It helps stabilized the shoulder joint and allows the elbow to be
straightening. The triceps also involves in passing and shoot in basketball. And it
also helps in fine movements such as writing and drawing.
STUDENT'S
4. Pectorals/Chest.COPY
It involvesPLEASE DOmovements
in many everyday NOT DUPLICATE
such as combing
hair on the other side, activated when reaching across the body, when you grab the
seat belt and reaching behind pocket or tuck-in shirt.
5. Abdominals. It helps protect the inner organs and assist in breathing. It is the
key in twisting motion such as playing golf, tennis, baseball and etc. It is also
used in bending over, like getting the coins or keys that falls in the floor. And
maintaining good posture.
6. Obliques. Like the abdominals it the key muscle in twisting and rotating motions.
STUDENT'S COPY
As it also helps the spine PLEASE
from the front. And itDO
is alsoNOT
the key DUPLICATE
in supporting good
posture.
7. Trapezoid. It is used to tilt and turn the head and movement of the shoulders. It
also provides support when lifting overhead.
8. Latissimus Dorsi. It is used in puling movements for instance when you take
something in the selves above your head or pulling when you swim.
9. Erector Spinae. It helps in extending the spine. It is also used in bending forward
and sideways.
10. Glutes. It is the key muscle in the leg muscle when moving backwards and
sideways. And help you maintain balance as you walk or move.
11. Hamstrings. The main function is to bend your knees and help you propel your
body forward motion like walking, running, and jumping.
12. Calves. It is the key muscle when you lift your heels up such as when you walk,
run and going up to stairs. And is very important in jumping and sprinting.
13. Quadriceps. It helps the leg straighten. It is the key muscle in standing and
sitting. It is also used walking, jumping, squatting and running. It helps to stabilize
the knee joint during these movements, and it is the key muscle in hip rotation.
57
Types of Muscle Tissue
Muscle tissue is made of muscle cells. And these are specialized in

contraction that allows us to move around.
Types of Muscle
Cardiac Muscle Skeletal Muscle SmoothnMuscle

58
Cardiac Muscle. It is also known Myocardium. Myo means mini muscle
and cardiac means heart. Cardiac muscle is only found in the heart. It is responsible
of the contraction in order to push blood out of the heart to all parts of the body to
supply tissues around the body with oxygen and nutrients.
Figure 2. Cardiac muscle.
Smooth Muscles. It is found in most of our organs. It contracts to regulate

STUDENT'S COPYasPLEASE
many of our bodily functions DOlives.
we go about daily NOTThereDUPLICATE
are four functions
of smooth muscle:
1. Smooth muscle in blood vessel walls will contract or relax to regulate the
blood pressure and distribution of blood to the different organs
2. It is present in airways to allow more or less air to pass through
3. It is present in the digestive tract walls to push material along
4. The smooth muscle in our bladder contracts to expel urine out of the body
5. The smooth muscle in the reproductive system to push out the baby
59
Figure 3. Smooth muscle.
STUDENT'S
COPY
Skeletal Muscle. PLEASE
This muscle DO
is attached NOT
to the bones DUPLICATE
and give our body
its general shape. There are over 650 skeletal muscles in our body. Skeletal muscle
forms sphincter muscle in the digestive and urinary tracts to allow the control of
action like swallowing and urination. And also, it help us maintain optimal body
temperature by releasing heat through contraction.
STUDENT'S

Figure 4. Skeletal muscle.
Voluntary and Involuntary Muscles
Both cardiac muscle and smooth muscle are involuntary which means we
don’t do it consciously; it’s just happened automatically. While the skeletal muscle
is the only type that is voluntary which is under our control.
60
Activity 1
Name: _________________________________ Section: _____________
A. Identification
Direction: Identify the answer in the following question. Write your answer in the
space provided before each number.
____________1. It is the key muscle in the leg muscle when moving backwards and
STUDENT'S COPY
sideways. AndPLEASE DObalance
help you maintain NOT DUPLICATE
as you walk or move.
____________2. It is the system of the body that enables us to move.
____________3. It is the muscle that helps control the motion between the shoulder
motion and elbow joint. The elbow is essential in lifting. It also
helps in moving the arms sideways, forward and upwards.
____________4. It is the muscle that involves in many everyday movements such
STUDENT'S COPYhairPLEASE
as combing DO
on the other side and NOT DUPLICATE
it is activated when reaching
across the body.
____________5. It is a type of muscle tissue that is found in most of our organs.
____________6. It is the muscle that helps straighten the leg. It is the key muscle
in standing and sitting.
____________7. It is the muscle that is use in all sides of body lifting motions and
provide support when carrying things.
STUDENT'S COPY
____________8. This PLEASE
is the muscle DOto NOT
that is attached the bonesDUPLICATE
and give our body
its general shape.
____________9. It is the key muscle when you lift your heels up such as when you
walk, run and going up to stairs. And is very important in jumping
and sprinting.
____________10. It is the muscle that is only found in the heart.
61
B. Essay
Direction: Explain each question in not more than 5 sentences.
1. Why do you need to work on your muscles?
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
________________________
2. Lists five (5) muscles that you want to improve or work on and why?
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
________________________
62
Principles of
Training
1. Name and explain the principles of training and types of training;
STUDENT'S

2. Make their own program plan using the FITT formula;
3. Understand why they have to be guided by the principles of training.
Introduction
In this lesson, we will be discussing factors you need to consider when
designing a training regime.

The Principles of Training (SPORRVIA)
STUDENT'S COPY
1. Specificity. This principlePLEASE DO must
means that training NOT
linkDUPLICATE
to personal goals,
target and sports according to the needs. This is important so that it will
beneficial and effective.
2. Progressive Overload. Training should have a gradual increase of training
intensity which leads to the body adapting in order to cope with the new
demands and stresses it is placed under. We also need to consider the FITT
in this principle; the how often (frequency), how hard (intensity), how long
(Time) and what type of activity (Type) that we have to progress.
3. Rest and Recovery. This means that we should allow time for repair and
progression in the body to take place.
4. Reversibility. Stopping or reducing intensity means the body goas back to
how it was before any training benefits.
5. Variation. This means that different activities and training methods can keep
enjoyment and motivation up.
6. Individuality. Training should be designed according to someone’s personal
fitness, skill set, interest, dislikes and lifestyle needs.
7. Adaptation. This is the process the body goes through during recovery and
rest periods and changes to become better at dealing with training stresses
and demands.
63
The FITT Formula
Frequency (how often). Physical activity must be performed regularly to
be effective. Most benefits require at least 3 days and up to 6 days of activity per
week, but frequency ultimately depends on the specific activity and the benefit
desired.
Frequency
Monday, Wednesday, Friday
Tuesday, Thursday, Saturday
Monday, Wednesday, Saturday
STUDENT'S
COPY
Intensity (how PLEASE
hard). Physical activityDO NOT
must be intenseDUPLICATE
enough to require
more exertion (overload) than normal to produce benefits. The appropriate intensity
varies with the desired benefits. Health benefits from metabolic fitness require only
moderate activity, but performance benefits require more vigorous activity.
Frequency Intensity
Monday, Wednesday, Friday Low
Tuesday, Thursday, Saturday Moderate
STUDENT'S COPY
Monday, PLEASE
Wednesday, Saturday DO NOT
High DUPLICATE
Time (how long). Physical activity must be done for an adequate length
of time to be effective. The length of the activity session depends on the type of
activity and expected benefit.
Frequency Intensity Exercise Time

Monday Low Stretching 1 min
Yoga 30 mins
STUDENT'S
Wednesday COPY PLEASEStationary
Moderate DO NOT Jog, DUPLICATE
1 min
Jumping Jacks, 1 mins
Push-ups 10 reps, 3 sets
Bench Dips 15 reps, 2 sets
Saturday High Burpees 30 secs.
Mountain Climber 30 secs.
Plank up & down 30 secs.
64
Type (kind of activity). The benefits derived depend on the type of activity
performed. For example, moderate activity must be done at least 5 days a week,
while muscle fitness activity may be done as few as 2 days a week.
Type Frequency Intensity Exercise Time

Flexibility Monday Low Stretching 1 min
Yoga 30 mins
Cardio- Wednesday Moderate Stationary Jog, 1 min
vascular Jumping Jacks, 1 mins
Strength Push-ups 10 reps, 3 sets
Bench Dips 15 reps, 2 sets
STUDENT'S
Cardio- COPY PLEASE
Saturday High DO NOT DUPLICATE
Burpees 30 secs.
vascular Mountain 30 secs.
Strength Climber 30 secs.
Balance Plank up
& down
Types of Training
1. Cardiovascular. This type of training that speed up your heart rate and
breathing. This is important for many bodily functions. It gives our heart
and lungs a work-out and increases endurance. This type of training also
helps relax blood vessel walls, lower blood pressure, burn body fat, lower
blood sugar levels. Reduce inflammation and boost mood.
2. Strength Training. Regular strength training will help you feel more
confident and capable of daily tasks like carrying heavy bags, books and
laptops. Strengthening muscles not only make us stronger but also stimulates
bone growth, assists with weight control, improve balance and posture, and
reduces stress and pain in the lower back and joints.
3. Balance. Improving our balance makes us feel steadier and helps prevents
from falling. This type of training is very important especially when we
get older our vision, inner ear and our leg muscles and joints tend to break
down.
4. Flexibility. This is a type of training where we stretch our muscle to make it
longer and more flexible that increases our range of motion and reduces pain
and the risk of injury. The moment we loss our flexibility our muscles were
shorten doesn’t function properly. That increases muscle cramps and pain,
damage, strain, and also makes it tough to get through daily activities, such
bending down to tie our shoes.
65
Physical Activity Pyramid
The Physical Activity Pyramid help us understand the types of physical
activity. In the 2010 Philippine National Guidelines on Physical Activity that is
conceptualized by the Philippine Association for the Study of Overweight and
Obesity (PASOO) they suggested the following:
● Active Daily Tasks (as often as possible)- walking, cycling, stair climbing,
house and school chores, etc.;
● Programmed Physical Activity (3-5 times a week at least 40 minutes or
longer)- ballroom, piko, sipa, patintero, skating, volleyball, etc.;
● High Impact Play (2-3 times a week at least 20 minutes or longer) – running,
high impact dancing, swimming, basketball, badminton, etc.;
STUDENT'S COPYand
● Muscle Strengthening PLEASE DO
Flexibility (2-3 NOT
times a weekDUPLICATE
at least 30 minutes
or longer) – strength and conditioning exercises, stretching, yoga, tai chi,
etc.
http://exercisescienceandfitnesstraining.blogspot.com/2012/10/physical-activity-and-physical-
fitness_5.html
66
Activity 2
Fitness Plan
Name: _____________________________ Grade & Section: _________
Direction: Write your fitness plan below. Make sure to state in the goals how long
you would be doing it if is for one year or several months or weeks.
Goals:
1.___________________________
___________________________
2.___________________________
___________________________
3.___________________________
___________________________
Current BMI:
Weight (kg.):
Suggested Weight Target Weight

Based on BMI: (kg.):
Month: _________________ Week #: ___________
FREQUENCY TYPE Exercise/ INTENSITY TIME
(Mon, Tues, Wed, (Flexibility, Activity (Low, Moderate, (Repetition,
Thurs, Fri, Sat, Sun) Cardiovascular, High) Set, Duration)
Strength)
67
Month: _________________ Week #: ___________
Strength)
STUDENT'S
Month:COPY PLEASEWeek
_________________ DO#:NOT DUPLICATE
___________
Strength)
68
Strength and
Conditioning Exercises
1. Name and execute properly the different strength exercises;
2. Make a fitness program plan according to the goals of the person;
STUDENT'S
3. RecognizeCOPY
the benefitsPLEASE DO
of exercises and NOT ofDUPLICATE
the fallacies strength training.
Introduction
What comes first to your mind if you heard the word muscle? You might
be thinking of the leg in your muscle that helps you run faster, or it could be a
body builder lifting some weights to grow his muscle. In this lesson, we will be
discussing the different strength exercises to help our muscle function better in our
day to day lives.
1. Bench Press
This exercise develops the
chest (pectorals) and triceps muscles.
Lie supine on bench with knees
bent and feet flat on bench or flat on
floor in stride position. Grasp bar at
shoulder level. Push bar up until arms
are straight. Return and repeat. Do
not arch lower back.
Note: Feet may be placed on floor if
lower back can be kept flattened. Do
not put feet on the bench it is unstable.
69
2. Overhead (Military) Press
muscles of the shoulders and arms.
Sit erect, bend elbows palm facing
forward and chest level with hands
spread (slightly more than shoulder
width). Have bar touching chest;
spread feet (comfortable distance).
Tighten your abdominal and back
muscles. Move bar to overhead
position (arms straight). Lower bar to
chest position. Repeat.
Caution: Keep arms perpendicular
and do not allow weight to move
backward or wrists to bend backward.
Spotters are needed.
3. Biceps Curl
STUDENT'S
COPY
This exercise PLEASE
develops the DO NOT DUPLICATE
muscles of the upper front part of
the arms (biceps). Stand erect with
back against a wall, palms forward,
bar touching thighs. Spread feet
in comfortable position. Tighten
abdominals and back muscles. Do not
lock knees. Move bar to chin, keeping
body straight and elbows near the
sides. Lower bar to original position.
Do not allow back to arch. Repeat.
STUDENT'S COPY
Spotters are not usually PLEASE
needed. DO NOT DUPLICATE
Variations: Use dumbbell and sit

on end of bench with feet in stride
position; work one arm at a time. Or
use dumbbell with the palm down or
thumb up to emphasize other muscles.
70
4. Triceps Curl
muscles on the back of the upper arms
(triceps). Sit erect, elbows and palms
facing up, bar resting spread. Tighten
abdominal and back muscles. Keep
upper arms stationary. Raise weight
overhead, return bar to original
position. Repeat. Spotters are needed.
Variation: Substitute dumbbells (one

STUDENT'S
in each hand, or COPY PLEASE
one held in both DO NOT DUPLICATE
hands, or one in one hand at a time).
STUDENT'S
5. Wrist Curl COPY PLEASE DO NOT DUPLICATE
muscles of the fingers, wrist, and
forearms. Sit astride a bench with the
back of one forearm on the bench,
wrist and hand hanging over the edge.
Hold a dumbbell in the fingers of that
hand with the palm facing forward.
To develop the flexors, lift the weight
by curling the fingers then the wrist
STUDENT'S
through a full rangeCOPY
of motion.PLEASE
Slowly DO NOT DUPLICATE
lower and repeat. To strengthen the
extensors, start with palm down. Lift
the weights by extending the wrist
through a full range of motion. Slowly
lower and repeat.
Note: Both wrist may be exercised

at the same time by substituting a
barbell in place of dumbbell.
71
6. Dumbbell Rowing
muscles of the upper back. It is best
performed with the aid of a bench or
chair for support. Grab a dumbbell
with one hand and place opposite
hand on the bench to support the
trunk. Slowly lift the weight up until
the elbow is parallel with the back.
Lower the weight and repeat to
complete the set. Switch hands and
repeat with the opposite arm. The
exercise can also be performed with
DO NOT DUPLICATE
one leg kneeling on the bench.
7. Half Squat
muscles of the thighs and buttocks.
Stand erect, feet shoulder-width apart
STUDENT'S
and turn out 45 COPY PLEASE
degrees. Rest bar DO NOT DUPLICATE
behind neck on shoulders. Spread
hands in a comfortable position. Begin
squat by first moving hips backwards,
keeping back straight, eyes ahead.
By moving first at the hips and then
bending knees, shins will remain
vertical. Bend knees to approximately
90 degrees. Pause; then stand. Repeat.
Spotters are needed.
Variations: Substitute dumbbell in each
hand at sides.
72
8. Lunges
thigh and gluteal muscles. Place
a barbell (with or without weight)
behind your head and support with
hands placed slightly wider than
shoulder-width apart. In a slow and
controlled motion, take a step forward
and allow the leading leg to drop so that
it is nearly parallel with the ground.
The lower part of the leg should be
STUDENT'S
nearly vertical, andCOPY
the back PLEASE
should DO NOT DUPLICATE
be maintained in an upright posture.
Take stride with opposite leg to return
to standing posture. Repeat with the
other leg, remaining stationary or
moving slowly in a straight line with
alternating steps.
Taken from Corbin, Charles B., Welk, Gregory J., Corbin, William R., Welk, Karrn (2013).
STUDENT'S
Concepts of fitness andCOPY
wellness: aPLEASE DO NOT
comprehensive lifestyle approachDUPLICATE
/ Charles B. Corbin
[at. al]. New York: McGraw-Hill, pp. 178-179.
The Basic Eight for Resistance Machine Exercises

1. Chest Press
chest (pectoral) and tricep muscles.
Position seat height so that arm
handles are directly in front of chest.
STUDENT'S
Position backrest COPY PLEASE
so that hands are DO NOT DUPLICATE
at comfortable distance away from
the chest. Push handles forward to
full extension and return to starting
position in a slow and controlled
manner. Repeat.
Note: Machine may have a foot lever

to help position, raise, and lower the
weight.
73
2. Overhead Press
muscles of the shoulders and arms.
Position seat so that arm handles
are slightly above shoulder height.
Grasp handles with palms facing
away and push lever up until arms
are fully extended. Return to starting
position and repeat.
Note: Some machines may have

STUDENT'S
incline press. COPY PLEASE DO NOT DUPLICATE
3. Biceps Curl
elbow flexor muscles on the front
of the arm, primarily the biceps.
Adjust seat height so that arms
are fully supported by pad when
extended. Grasp handles palms up.
STUDENT'S
While keeping the COPY PLEASE
back straight, flex DO NOT DUPLICATE
the elbow through the full range of
motion.
4.Triceps Press
STUDENT'S
extensor COPY
muscles on the back PLEASE
of the DO NOT DUPLICATE
arm, primarily the triceps. Adjust
seat height so that arm handles are
slightly above shoulder height.
Grasp handles with thumbs toward
body. While keeping the back
straight, extend arms fully until
wrist contacts the support pad (arms
straight). Return to starting position
and repeat.
74
1. Lat Pull Down
This exercise primarily
develops the latissimus dorsi, but the
biceps, chest, and other back muscles
may also be developed. Sit on the
floor. Adjust seat height so that hands
can just grasp bar when arms are fully
extended. Grasps bar with palms
facing away from you and hands
shoulder-width (or wider) apart. Pull
bar down to chest and return. Repeat.
2. Seated Rowing
muscles of the back and shoulders.
Adjust the machine so that arms are
almost fully extended and parallel
to the ground. Grasp handgrip
with palms turned down and hands
shoulder-width apart. While keeping
STUDENT'S
the back straight, COPY PLEASE
pull levers straight DO NOT DUPLICATE
back to chest. Slowly return to starting
position and repeat.
3. Knee Extension
thigh (quadriceps) muscles. Sit on end
of bench with ankles hooked under
padded bar. Grasp edge of table.
Extend knees. Return and repeat.
Alternative: Leg press (similar to
half-squat).
Note: The knee extension exercise
isolates the quadriceps but places
greater stress on the structures of the
knee than the leg press or half squat.
75
8. Hamstring Curl
hamstrings (muscles on back of
thigh) and other knee flexor. Sit on
bench with legs over padded bar,
pads contracting lower leg or calf
just above the ankles. Grasp handles
or edge of seat. Bend knees as far as
possible. Return slowly and repeat.
Taken from Corbin, Charles B., Welk, Gregory J., Corbin, William R., Welk, Karrn (2013). Concepts of fitness
STUDENT'S COPY
and wellness: a comprehensive
180-181.
PLEASE
lifestyle approach / Charles B. DO NOT
Corbin [at. al]. NewDUPLICATE
York: McGraw-Hill, pp.
Fallacies and Facts about Resistance Training

Fallacies Facts
Resistance training Normal resistance training will not reduce flexibility

will make you if exercises are done through the full range of motion
STUDENT'S
muscle-bound and COPY PLEASE
and with DO Powerlifters
proper technique. NOT DUPLICATE
who do highly
cause you to lose specific movements have been shown to have poorer
flexibility. flexibility than other weight lifters.
Women will not become masculine-looking from

Women will become resistance exercise. Women have less testosterone
masculine-looking if and do not bulk up against resistance training to the
they gain strength. same extent as men. Women and men can make
similar relative gains in strength and hypertrophy from
a resistance training program, however the greater
percentage DOwomen
of fat in most NOTprevents
DUPLICATE
the muscle
definition possible in men and camouflages the increase
in bulk.
Strength training, if done properly can enhance sport-

No pain, no gain. specific strength and increase power. There are no
effects on coordination from having high levels of
muscular fitness.
76
Soreness occurs Lactic acid is produced during muscular work but is
because lactic acid converted back into other substrates within 30 minutes
builds up in the after exercising. Soreness is due to microscopic
muscles. tears or damage of muscle fibers, but this damage
is repaired as the body builds the muscle. Excessive
soreness occurs if you violate the law of progression
and do too much too soon.
Resistance exercise can increase heart rate, but this

Strength training can is due to primarily to a pressure overload rather than
build cardiovascular a volume overload on the heart that occurs from
fitness and flexibility.
endurance (aerobic) DO NOT
exercise. Gain inDUPLICATE
muscle mass do
cause an increase in resting metabolism that can aid in
controlling body fatness.
Strength training is Studies have shown that people in their 80s and 90s
beneficial only for can benefit from resistance exercise increases in
young adults. importance with age rather than decrease.
Taken from Corbin, Charles B., Welk, Gregory J., Corbin, William R., Welk, Karrn. (2013). Concepts of fitness
STUDENT'S COPY
and wellness : a comprehensive PLEASE
lifestyle approach / Charles B.DO NOT
Corbin [at. al]. NewDUPLICATE
York: McGraw-Hill, pp.
174.
How to Prevent from Injury
Doing exercises could lead us to injury if not proper done. The following
are the guidelines to prevent from injury.
1. Warm-up 10 minutes before the work-out and stay warm.

2. Do not hold your breath while lifting. This may cause black-out or
STUDENT'S
hernia.
3. Avoid hyperventilation before lifting a weight.
4. Avoid dangerous or high-risk exercise.
5. Progress slowly.
6. Use good shoes with good traction.
7. Avoid arching the back. Keep the pelvis in normal alignment.
8. Keep the weight close to the body.
9. Do not lift from a stoop (bent over with back rounded).
77
10. When lifting from the floor, do not let the hips come up before the
upper body.
11. For bent-rowing, lay your head on a table and bend the knees, or use
one-arm rowing and support the trunk with your free hand.
12. Stay in a squat as short a time as possible and do not do full squat.
13. Be sure collars on free weights are tight.
14. Use a moderately slow, continuous, controlled movement and hold
the final position a few seconds.
15. Overload but don’t overwhelmed! A program that is too intense can
cause injuries.
16. Do not allow the weights to drop or bang.
STUDENT'S COPY
17. Do not train withoutPLEASE DO ifNOT
medical supervision DUPLICATE
you have a hernia, high
blood pressure, a fever, an infection, recent surgery, heart disease, or
back problems.
18. Use chalk or towel to keep your hands dry when handling weights.
78
Activity 3
Name: _______________________________________ Section: _________
Direction: Write below your whole-body exercise plan.
Upper Body
Target Muscle Equipment Needed Exercise Time/Duration
Lower Body
Target Muscle Equipment Needed Exercise Time/Duration
79
Exercises without
Equipment
1. Name different exercises without equipment;
2. Execute exercises properly;
STUDENT'S
3. UnderstandCOPY PLEASE
the different exercises andDO NOT
its target DUPLICATE
muscles.
Introduction
Was there a time that you want to run but it is raining outside? Or you plan
to play sports, but your friends are busy? In this lesson, we will be discussing the
different exercises without equipment, which you can do at home.
Exercises without Equipment and its Target Muscle

High Knees Butt Kicks

Seal Jacks Jumping Lunges
80
Jumping Jacks Hop Heel Clicks
Toe Top Hops Basic Burpees with Jump
Reverse Lunges Forward lunge

Climbers Jump Knee Tucks
81
Bridges Jump Squats
Lunge Step-ups Wall Sit

Plank Jacks Scissors

Plank with Shoulder Taps Reverse Crunch
82
Heel Taps Sit-ups
Elbow to Knee Crunch

STUDENT'S COPY PLEASE DOLeg
NOTRaise Circle
DUPLICATE
Sitting Twist
STUDENT'S COPY PLEASE DOWindshield Wipe
NOT DUPLICATE
Plank Rotation Plank Up and Down
83
Elbow to Knee Plank One Arm Plank
Push-ups Squat Hold
Tricep Dips Side Leg Raises

TakenDUPLICATE
from www. darebee.com.
Circuit Training
Circuit training is a “series of exercises performed in a sequence or a
circuit with one exercise at each station. You move from one exercise to the next,
performing one set of each exercise until you have completed every exercise in the
circuit once. The entire circuit may then be repeated. A circuit usually is completed
one to three times during a training session.” (Weight Training for Life, pp. 135)
84
An exercise “circuit” is one completion of all prescribed exercises in the
program. A circuit should work each section of the body individually.
The key is to target and work as many muscle groups as possible while
doing this in a short period of time.
Example:
Target Muscle Exercises Duration

Legs Squat 30 secs.
Chest Push-ups 30 secs.
Legs, Deltoids Jumping Jack 30 secs.
Legs Lunges 30 secs.
Core Plank 30 secs.
Legs, Abs Side Lifts 30 secs.
85
Activity 4
Name: _______________________________________ Section: _________
Direction: Below are the stations that needs to be accomplished. You cannot move
to the next level unless you we’re not able to accomplish the exercise successfully.
STATION 1
Exercise/Activity Duration/ Successful Unsuccessful
Repetition
Level 1
30 secs

Straight Arm Plank
Level 2:
10 Reps per Side
Shoulder Taps
STUDENT'S
Level 3
5 Reps per Side
Plank Up & Down
86
Level 4:
10 Reps Boys/
3 Reps Girls
Push-ups
STATION 2
STUDENT'S COPYDuration/
Exercise/Activity
PLEASE DO NOT Unsuccessful
Successful
DUPLICATE
Repetition
Level 1
30 secs

Wall Sit
Level 2
30 secs
Squats Hold
STUDENT'S
Level 3: COPY PLEASE DO NOT DUPLICATE
10 Reps.
Squats
87
Level 4
10 Reps
Squat Jump
STATION 3
STUDENT'S COPYDuration/
Exercise/Activity PLEASE DO NOT DUPLICATE
Successful Unsuccessful
Repetition
Level 1
30 secs
Plank
STUDENT'S
Level 2 COPY PLEASE DO NOT DUPLICATE
30 secs
Reverse Plank
Level 3
40 secs
3 Point Plank/ Raised
Arm Elbow Plank
Level 4
40 secs
2 Point Plank/ Alt. Arm/
Leg Raise Full Plank
88
STATION 4
Exercise/Activity Duration/ Successful Unsuccessful
Repetition
Level 1:
10 Reps per
side
Alternate Reverse
STUDENT'S
Lunge COPY PLEASE DO NOT DUPLICATE
Level 2:
10 Reps per
side
Alternate Forward
Lunge
STUDENT'S
Level 3: COPY PLEASE DO NOT DUPLICATE
12 Reps per
side
Reverse Lunge with

Knee Ups
Level 4:
12 Reps per
side
Jumping Lunges
89
Benefits of Exercising
Exercise is the new medicine. The following are the benefits of exercising:
1. Clearing out bad cholesterol from our arteries, and decreasing risk of strokes,
high blood pressure and diabetes.
2. Our brains also release number of chemicals when we work out including
endorphins, feeling of euphoria or also known as “runners high”. It can
sharpen our focus and improve mood and memory.
3. It helps maintain our posture.
4. By gaining muscle through strength training, it increases our body’s energy
requirements which causes our body to burn more fat.
STUDENT'S COPY
5. Strength training PLEASE
will help DO
to prevent many NOT
types DUPLICATE
of injuries.
6. Building up our muscles also builds and strengthen our bones and tendons,
which can help to prevent broken bones and tendons sprain and tears.
7. A strength training regimen can significantly improve our strength and allow
us to do many things easier that we formerly needed help with.
8. Building up our muscles will improve our fitness and conditioning levels,
that will impact in our general health.
90
Activity 5
Name: _______________________________________ Section: _________
Direction: Write below your whole-body exercise plan.
Target Muscle Exercise Time/Duration
91
REFERENCE
Corbin, Charles B., Welk, Gregory J., Corbin, William R., Welk, Karrn (2013).
Concepts of fitness and wellness: a comprehensive lifestyle approach /
Charles B. Corbin [at. al] . New York: McGraw-Hill
Moran, G., McGlynn, G (2001). Dynamics of Strength and Conditioning. New

York: McGraw-Hill
O’Brien, Teri S. (1997). The Personal Trainer’s Handbook. USA: Human Kinetics
Publishers, Inc.
https://www.myactivesg.com/read/2017/10/5-reasons-why-you-should-build-
muscle
https://fitness-nation.net/2016/04/06/why-strength-and-conditioning-is-important/
https://www.nytimes.com/guides/well/strength-training-plyometrics
https://www.health.harvard.edu/exercise-and-fitness/the-4-most-important-types-
of-exercise
https://courses.lumenlearning.com/suny-ap1/chapter/smooth-muscle/.jpg
https://chape.fitness/muscle-fiber-types/.jpg
https://www.elitefts.com/education/muscle-fiber-types-and-training/.jpg
https://commons.wikimedia.org/w/index.php curid=44969447
https://www.brianmac.co.uk/circuit.htm
https://www.quora.com/What-is-the-difference-between-circuit-training-and-HIIT
https://www.focusedfitness.org/InformationMaterials/54L_1887_Circuit%20
Training%20Handbook_Sample_2016_e.pdf
92
FITNESS
93
Fitness for
Everyday Living
1. Classify the different types of physical activities;
2. Understand the basic human movements;
STUDENT'S
COPY
3. Identify the different PLEASE
factors affectingDO NOT
quality DUPLICATE
movement;
4. Demonstrate the application of self-myofascial release and other
several corrective exercises.
Every day is an opportunity to become fit even if we are in the course of our
daily activities. We already learned that our body is designed to move and perform
physical activities. Physical activities give numerous health benefits to whether it
may be physically, emotionally, or mentally. By allotting time to exercise each day,
the body’s capacity to perform the daily demands of work increases like carrying
light to heavier loads or lasting until the end of the day without being too exhausted.
STUDENT'S
At the same time when COPY PLEASE
we exercise, our bodyDO NOT
releases DUPLICATE
endorphins which helps
the brain manage stress. Even as simple as walking helps the brain to reduce fogs
which leads to better cognitive function.
On the other hand, when our body becomes stagnant for a long duration in
habitual manner, it may lead to certain health problems such as postural deformities,
diseases, and weaker immune system. Therefore, it is necessary to an individual to
keep on doing physical activities to optimize health and improve the quality of life.
In order to support the overall well-being of a person, it is important to understand
the kinds of physical activities that are necessary from daily to weekly basis. The
Physical Activity Pyramid help us to determine how often we have do such physical
activity.
94
The Physical Activity Pyramid by C.B. Corbin
Moderate Physical Activity – this is

considered as the foundation of all the
physical activities. It involves activities
that require minimal physical effort upon
performing such as taking walks, gardening,
or doingDO NOT
household DUPLICATE
chores. These activities
will allow the body to maintain good
posture and blood circulation. Every person
is suggested to do these activities in an
everyday basis.
Vigorous Aerobics – activities under

this category requires more amount
STUDENT'S COPYthan
of physical energy compared PLEASE
the DO NOT DUPLICATE
Moderate Physical Activity category.
Physical activities under this category
include different aerobic exercises such
as running, jogging, swimming, and
dancing for these enhance the stamina
which promotes better blood and
oxygen flow in the body. Every person
is suggested to do such activities at
least thrice in a week.
95
Vigorous Sport and Recreation – these are the type of physical activities
that elevates the heart rate that brings improved cardiorespiratory endurance.
Sporting events such as team sports, individual and dual, and combative sports fall
under this category. Volleyball, basketball, football are the few examples for team
sports, on the other hand badminton, table tennis, lawn tennis are under individual
and dual sports, while arnis, taekwondo, and wushu belongs to combative sports.
In the same way, recreational activities or also known as leisure activities
also promote cardiorespiratory endurance. Recreational activities are usually done
during free time and commonly performed outdoors. Activities such as hiking,
mountaineering, rowing, cycling are some of the many recreational activities.
Muscle Fitness Exercises – in this category, the muscular strengthening

takes place wherein it requires maximal amount of force from the body. Activities
such as weight lifting fall in this category – it allows the body to gain muscles
through time. It can also be used as body conditioning for activities such as hiking
or mountaineering. Every person is encouraged to perform this at least twice a
week.
Flexibility Exercises – this involves activities that increase the range of

motion of the body parts. Activities such as yoga promotes lengthening of the
STUDENT'S COPY
muscles that also improves PLEASE
balance DO perform
and help a person NOT strength
DUPLICATE
exercises.
To summarize, physical activities offer great physical, emotional, and mental
benefits. Different physical activities are clustered in order to point out how often
the physical activity should performed. Every cluster has its own physiological
purpose but directs to a primary goal which is to become fit and healthy.
96
SEVEN BASIC HUMAN MOVEMENTS
Now that we have learned different levels of physical activities, let’s take
a look on how can our body perform better because the quality of one’s physical
activity is affected by the quality of his movements. In totality all of the human
movements that a person does can be seen through patterns which is the seven basic
movements: pull, push, squat, lunge, hinge, rotation, and gait.
Basic Human Movement Daily Application sports/Exercise

Application
• Lifting Pail of Water • Tug of War

STUDENT'S COPY •PLEASE
Lifting Bag DO NOT DUPLICATE
• Hammer Throw
• Holding at the bus • Deadlift
passengers’ bar
Pull
• Boxing
• Pushing the door • Basketball
• Moving House • Volleyball
Appliances DO NOT DUPLICATE
• Javelin Throw
Push
• Sitting down • Clean jerk

• Lifting heavy
containers
STUDENT'S
Squat COPY PLEASE DO NOT DUPLICATE
• Walking upstairs • Arnis

• Fencing
Lunge
97
• Picking-up • Single Deadlift
Hinge

• Reaching things located • Baseball/ Softball
at the back • Discuss Throw
Rotation/ Twist

• Walking • Walkathon
• Running
Gait
98
FACTORS AFFECTING QUALITY MOVEMENT
Postural Problems – in common cases,

people get postural problems due to habitual
posture misalignment like slouching,
or sometimes due to lack to no physical
activity, or as people get older. The
common postural problems are Scoliosis,
Lordosis, and Khyposis.
Fitness Level – when we exercise,

STUDENT'S
our body’s capacity COPY PLEASE
to do physical DO NOT DUPLICATE
activities increases. Through time the
body adaptsto the demands and level
of difficulty of the exercises that we
do. Whereas when we are less exposed
to physical activities, our body’s
capacityto perform decreases.
Muscle Imbalance – one of the causes

STUDENT'S
of muscular imbalance COPY PLEASE
is repetitive DO NOT DUPLICATE
movement of abody part especially
when done by force which may lead to
overused muscle. Also lack of physical
activity or staying in sedentary position
for a long period of time may cause
imbalance. In order to release muscular
imbalance, it would be necessary to
perform certain corrective exercises.
STUDENT'S
CORRECTIVE COPY PLEASE DO NOT DUPLICATE
EXERCISES
Corrective exercise is a series of movements and exercises that help to
enhance the flexibility, balance, coordination, and overall movement quality for
everyday living. Performing corrective exercise is important to optimize the body
function in performing different exercises and avoid chances of getting injuries.
It is also used to track down the root cause of muscle imbalances such as
movement constraint and some postural concerns. After the imbalance has been
identified, this is when specific exercises routine are formed to address the problem.
Some of the common techniques for corrective exercise are flexibility exercises,
total body exercises, and self-myofascial release.
99
CORRECTIVE EXERCISES
Corrective exercise is a series of movements and exercises that help to
enhance the flexibility, balance, coordination, and overall movement quality for
everyday living. Performing corrective exercise is important to optimize the body
function in performing different exercises and avoid chances of getting injuries.
It is also used to track down the root cause of muscle imbalances such as
movement constraint and some postural concerns. After the imbalance has been
identified, this is when specific exercises routine are formed to address the problem.
Some of the common techniques for corrective exercise are flexibility exercises,
total body exercises, and self-myofascial release.
STUDENT'S COPY
Self-myofascial Release (SMR)PLEASE DO NOT DUPLICATE
The self-myofascial release is a type of
massage technique where an amount of pressure
is applied to a body area which has tightness,
lack of flexibility, and inability to bring back its
normal function and proper movement. The term
myo refers to muscles and fascia refers to the soft
tissue that wraps around the muscles and separate
it into bundle of muscle fibers. The fascia plays an
STUDENT'S
important role in humanCOPY PLEASE
movement. DO NOT DUPLICATE
It glides with
the muscles which allows a person to have a normal
range of motion of his body parts such as upper
and lower extremities. When the fascia becomes
stiff, a person may feel soreness, adhesions, scar
tissue, or inflexibility. It is commonly caused by
inactivity or over activity.
The all-around health of the fascia needs to be addressed in any form of
corrective exercise program. The regular application of self-myofascial release
helps to regulate myofascial tensions throughout the body to reduce movement
stress, increase range of movement, and improve blood flow (Rolf, 1989). The
sustained pressure enhances circulation to the applied body area and improves
muscular elasticity. This is referred to as flexibility technique to release overactive
muscles. Here are some of the benefits of self-myofascial release:
• Improves blood circulation
• Improves joint flexibility
• Improves muscle elasticity
• Reduces muscle tension and soreness
• Reduces mental stress
100
When a person is new to this kind of corrective exercise there might be
feeling of uneasiness when rolled on the stiff body part. It is suggested to use softer
foam or object to make the uneasiness tolerable.
Self-myofascial release can be done anywhere and is inexpensive. Aside
from foam roller, other equipment can be used such as tennis, softball, or PVC pipe.
When any of the equipment method is not available, you may try to improvise other
round soft objects.
In a general scale, self-myofascial release helps to rejuvenate unhealthy
soft tissue structures. Although it gives physiological benefits to many, regression
should also take place when there is pain any of the applied body area. When a
person feels any pain, apply lesser pressure in the specific body area; or use a less
dense; or a softer ball for any of the exercises.
STUDENT'S

To safely perform the self-myofascial release, it is important to take into
consideration its restrictions for people with serious health concerns such as open
wounds, injuries such as fractures, postural problems, bleeding disorders, blood
clot, rheumatoid arthritis, aneurysm, hypertension, malignancy, and osteoporosis.
It is suggested to consult first a medical professional and seek the guidance of
professional fitness trainer to better assure the safety of this corrective exercise.
Equipment/ Massage Tool:


Foam Roller PVC Pipe
Tennis Ball Soft Ball Golf ball
101
Body Area Application Procedure Illustration
• With your hands behind

your head, lie on your back
Upper Back over the foam roller.
• Roll back and forth from
middle up to the upper back,
massaging sore spots.
• Lean your body to one

side and sit down on the
STUDENT'S
Buttocks
COPY PLEASE DO
roller applying weight on
NOT DUPLICATE
one side of the buttocks.
• Roll on the area slowly
for about 30 seconds to 2
minutes.
• Sit down on the roller

Hamstrings applying pressure on your
STUDENT'S COPY PLEASE DO
hamstrings. NOT DUPLICATE
• Move back and forth using
your both arms.
• Life face down, place the

Inner Thigh roller on the inner thigh.
Move the upper body to roll
and place weight or pressure
on the different sore spots
STUDENT'S COPY PLEASE DO
on the area. NOT DUPLICATE
• Lie on your bottom leg

Outer Thigh that rests on top of foam
roller. Roll on your outer
thigh for about 1 to 2 inches
up and down.
• Maintain the balance as
you roll using your forearm.
102
• Place the foam roller
parallel to the leg and lie
over it putting pressure on
Quadriceps
the thigh.
• Use your upper body to roll
the roller targeting the sore
spots.
• Place the tennis ball under

Calves your calf muscle and move
back and forth for 1 to 2
STUDENT'S COPY
minutes. PLEASE DO NOT DUPLICATE
• You may do this while
watching TV or during free
time.
Arch of the Foot • Roll for 30 seconds to

1 minute under each foot.
Concentrate the application
on the part that has more
STUDENT'S COPY
soreness. PLEASE DO NOT DUPLICATE
• Control the pressure
because it can affect the
structure of the foot
103
Precautions when applying the SMR
• If any portion of the body experiences pain during the application, regress by
using softer object or stop doing the exercise.
• If the little uneasiness during application become bearable, you may progress
by using harder than the previous massage tool (i.e. from foam roller to PVC
pipe)
• Apply or roll slowly consuming 30 seconds to 2 minutes on the target area to
assure all sore spots will be applied. Also, control the pressure on the target
area for it may affect the structure of the body part especially when being
applied with too much pressure.
• SMR application may be performed daily or every other day based on the
STUDENT'S
body’s condition.COPY PLEASE DO NOT DUPLICATE
Other Corrective Exercises

Shoulder Mobility
Application:
1. Lean back on a straight wall. Extend your both arms downward placed on
the side with palm facing forward.
2. Slowly move both arms upward forming V-shape and move your arms
downward returning to former position. Repeat the movement for eight
times.
104
Hip-Out & Hip-In

Application:
1. Stand up straight and feet together.
2. Raise your knee in front on waist level and turn it towards to the side in an
outward manner (ensure that the standing leg is steady).
3. From side, move it back towards the previous position.
Deep Squats
Application:
1. Stand with shoulder width apart
105
2. Bend your knees and extend your buttocks backward. As you bend, prevent
your knees from exceeding your toes. Return to the original standing
position.
Ankle Mobility
STUDENT'S
Application: COPY PLEASE DO NOT DUPLICATE
1. Stand facing the wall placing your (right or left) foot in front with 2 to 3
inches distance from the wall.
2. Move your knees back and forth with control. Switch on the other foot.
Conclusion
Performing physical activities are important to meet the physical, emotional,
and mental demands of our daily activities with vitality. Upon considering what
type of activities are recommended, it is needed that we look at its intensity level
STUDENT'S
which is from simple COPY
to more PLEASE DO and
perplexed activities NOT how DUPLICATE
often it should be
done. Also, considering the better function of our body as we do those activities,
corrective exercises can be performed to address certain muscle tightness and to
achieve maximal effort that our body produce.
106
SELF-CHECK
Name: __________________________________ Date: __________________

Section: _____________________________
Direction: Form a group with 3 to 5 members. Following the guidelines in this

chapter apply the self-myofascial release to yourself.
1. Identify the different body parts on your body where you feel soreness.
Describe the how it feels.
o Upper Back ________________________________________________
o Buttocks ________________________________________________
o Hamstring ________________________________________________
o Inner Thigh ________________________________________________
o Outer Thigh ________________________________________________
o Quadriceps ________________________________________________
o Calf ________________________________________________
o Shin ________________________________________________
STUDENT'S
o Foot COPY PLEASE DO NOT DUPLICATE
________________________________________________
2. What equipment did you use for specific body part? What did you feel during
the application?
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
3. Were there changes in your body’s condition (i.e. relaxation, increased joint
movement) after applying the method? Describe in at least three sentences.
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
107
Becoming a Physically
Literate Person
1. Understand the concept of change;
2. Define in own terms the stages of change;
STUDENT'S
COPY
3. Identify the barriers toPLEASE DOand
changing an active NOT DUPLICATE
healthy lifestyle;
4. Understand how relapse takes place in exercise.
Most people have the desire to change their lifestyle especially when
they learned that their habits cause them health problems. These health concerns
oftentimes serve as reason or motivation to make a person take action in enhancing
STUDENT'S
his condition. COPY PLEASE DO NOT DUPLICATE
Eating nutritious food and getting involved in physical activities are the
primary solutions to enhance one’s health. But deciding to replace the unhealthy
habits that was built for years is not that easy to get rid of. The challenge remains
though as to when these plans are put into action. Adopting to a new lifestyle is a
process that needs to be understood to support the person live a healthier lifestyle.
The stages of change (see the illustration at the next page) explains that
every desire to change is a process. Everyone wanted to see results of their actions
but it will require enough time and patience. By understanding each stage, it could
prevent a person from experiencing frustration when results are not yet at hand.
108
Stages of Change

Model of Progression and Relapse
Stage 1: Precontemplation – the individual starts to think about changing to a

healthy lifestyle but not taking it seriously. Most of
the sedentary people are from this stage and have no
plan to engage in physical activities because they lack
information about the possible consequences for being
physically inactive. People from this stage, however,
should DO perception
develop a positive NOT DUPLICATE
about the benefits
of exercise.

Stage 2: Contemplation – the individual gives attention in replacing unhealthy
behavior. They receive information enough to convince
them to move. This stage starts to create a thought of
being active but still hesitant on the possible steps to
take. By enhancing the knowledge and awareness
(about the benefits of exercise) of the people from this
stage, this would help them shift to the next stage.
109
Stage 3: Preparation –the individual makes an action plan and starts to exercise but
do not achieve the standard health and fitness guidelines.
People on this stage should seek advice from a fitness
professional to support their goals. Gathering materials like
books and magazines or watching fitness-related videos
might motivate them to engage in physical activities.
Stage 4: Action – this is the process where the individual implements the set plans
that have been made. They follow an exercise program to
achieve their goals. They are usually determined and self-
motivated to put the plans into action.

Stage 5: Maintenance – the individual was able to stick to the healthy behavior for
a long time. People from this stage usually revisit and revise
their goals. They more likely engage in cross-trainings or
other recreational activities.
Why many don’t engage in physical activities?

Understanding the factors why a person does not engage in physical
activities are important to better recognize that these may also come across our way
STUDENT'S
as we aim to shift toCOPY
healthier andPLEASE DO NOT
more active lifestyle. DUPLICATE
Here are some factors that
hinder people to change:
1. Lack of Compelling Reason to Exercise – people are aware of the positive
benefits of exercise but sometimes are afraid to sacrifice their conveniences like
sedentary lifestyle and eating processed foods. Having strong and compelling
reason can be a great motivator for an individual in taking his certain actions toward
a healthy lifestyle.
110
2. Procrastination – also linked with the previous factor, when an individual
doesn’t have enough reason to exercise, there may be chances to take things for
granted which can result to postponement of taking action steps.
3. Desire for Instant change – transformation in the body like reducing weight
and composition is a process that requires time. It is realistic that change takes
time, from several months or years. Accepting this process of change can prevent a
person from experiencing relapse.
4. Complexity of Exercise – switching to more active lifestyle may require complex

exercises but not for those who are starting. Exercises are designed to be performed
from simple and to progress by going to more complex exercises gradually.
Understanding Burnout
Burnout is a physical and mental condition caused by overtraining. Some
indications of burnout are exhaustion, fatigue, constant muscle soreness, and
difficulty of sleeping. As a result it could lead to withdrawal from exercising. It
is considerably to know that burnout is not uncommon. Understanding burnout
isimperative to prevent this from happening. Here are some of the ways to avoid
STUDENT'S
burnout:
• Perceive Exercise as Fun – people who experience burnout usually follow

their exercise routine strictly. Although it is good for some reasons, being
too firm can unknowingly disregard the fun part and engaging side of
participating in physical activities. Exercise is meant to be enjoyed. Defining
exercise as fun can allow a person to attain its benefits both physically and
mentally.
111
• Progress Exercise Gradually – as mentioned previously, physical
transformation in exercise takes time. Having an exercise program serve
as guide that will allow individuals to progress in a step-by-step and
steady manner. By doing this can avoid perceived expectations how
physical changes in exercise take place.
• Plan ahead for Rest and Recovery Time – setting time or day for
rest and recovery is vital in an exercise program. Sleeping is always
necessary during this period. It permits the body to restore muscle
soreness or damaged tissues due to exercise demands. Psychologically,
rest and recovery may bring space for oneself and gain new positive
perspective.
• Engage in Cross-Training Activities – engaging in cross-
training activities such as hiking, sports, swimming, and biking breaks
the monotony and serve as substitute to the structured exercise program.
Participating in those kind of activities give the same result of exercise
in a course different nature of movements and setting.
Conclusion
STUDENT'S
COPY
There is so much PLEASE
fun in engaging DOtypes
in different NOT DUPLICATE
of physical activities. It
offers wide array of benefits to one’s health. Upon participating on such activities,
understanding the stages of change helps us to figure out why individuals have
different levels of motivation in exercise. By doing so, it may help us achieve our
desired healthy lifestyle and overcome possible obstacles along the way.
112
PERFORMANCE CHECK
Name: ________________________________ Date: _______________

Section: _________________________
Directions: Answer the following questions. Give examples to support your answer.
How do you identify exercise, is itWhat are the unhelpful thoughts

fun or otherwise? Why? or feelings that prevent you from
engaging in physical activities?
STUDENT'S COPY PLEASE DO StateNOT DUPLICATE
at least three.
What are the adjustments (i.e. mindset, schedule, type of physical activity,
intensity, include cross-training) can you do to make your physical activity
more engaging to perform?
113
Community Involvement

1. Explain the importance of participating in the fitness activities of the
community;
STUDENT'S
COPY
2. Identify the different PLEASE
fitness activitiesDO
in theNOT DUPLICATE
community;
3. Discuss the process of organizing fitness activities;
4. Formulate a sample fitness project proposal.
Community is a group of people living in a particular area. There are many

factors for which a community becomes progressive like good governance of its
leaders, cooperation and contribution of its people. Different programs that require
participation also offer opportunities in enhancing the relation of every individual
in the community and in the same way support a common goal: to promote healthy
STUDENT'S
and active lifestyle.
Engaging in physical activities plays an important role in one’s health.
According to studies, people who exercise as a group are able to sustain healthy
lifestyle for the long-term duration. Along with this, having an accountability
partner or group can boost the motivation of an individual to do physical activities.
Community on the same way has an essential role in influencing the
community to engage in physical activities. Organizing fitness activities such as
aerobics, fun run, sports, and recreational activities would be of great help to attain
community fitness.
STUDENT'S
COPY
In a small scale, being PLEASE DO NOT DUPLICATE
involved in community
fitness activities may deepen
the relationship of the
family and may improve
their participation to other
community activities in
which can be beneficial to
the community in a bigger
scale.
114
In the 1987 Constitution of the Republic of the Philippines – Article XIV
Section 19 (1) states:
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.
By offering community fitness and sports activities may enhance the

camaraderie, competence, and leadership among its members. There are wide array
of fun-filled fitness activities that can be organized such as dancing, fun run, or
sporting events.

DIFFERENT FITNESS ACTIVITIES IN THE COMMUNITY
Photo Taken From:

https://www.
guinnessworldrecords.
com/news/

commercial/2015/7/
thousands-of-filipinos-
join-enormous-street-
zumba-class-and-out-
dance-their-fello-388382
Photo Taken From:
STUDENT'S COPY PLEASE DO NOT DUPLICATE https://www.independent.

co.uk/news/world/asia/
zumba-class-breaks-world-
record-as-over-12000-
people-dance-in-streets-of-
manila-10399873.html
Aerobic Dance – rhythmic activities like aerobic dance promote fun and
excitement among the participants. In terms of health, it enhances the cardiovascular
endurance good for better function of heart, and blood and oxygen circulation in
the body. These kind of activities can accommodate many participants regardless
of age and social status.
115
Fun Run – a friendly race that promotes enjoyment than competition. Participants
STUDENT'S COPY
may do it on their own PLEASE
pace without DOhave
pressure and NOT DUPLICATE
the chance to meet other
participants. This activity may be held across the road or in big sporting events area.
Sports – in this kind of activity, participants showcase their talent in playing

sporting events such as basketball, volleyball, badminton, and table tennis. Sports
are structured but may purposely be played as friendly or competitive game.
Recreational Activities – these kind of activities are have set of rules but can be
modified to make the game different or more fun and engaging. Luksong tinik,
patintero, piko, and palo sebo are some of the many Philippine indigenous games.
116
ORGANIZING FITNESS ACTIVITY YOUR COMMUNITY
Process of Making Community Fitness Activity
Planning – in this stage, the project leader or a person who has the initiative
takes the task of listing the details of the project which is usually called as the
concept mapping. By having a layout of the details of the project, the project leader
may obtain clarity of what needs to be discussed during the second stage which is
the meeting.
Meeting – during this stage, the project leader meets the team. The
key discussions on this stage are the objectives of the project, the role of every
committee, and their specific tasks. In most common situations, the success on this
stage will determine the quality of the execution of tasks.
Execution – making milestones or small tasks to achieve the duty of each
committee. In this stage, the project leader and committee heads are in constant
STUDENT'S
communication withCOPY each other PLEASE DO NOT
about the progress and the DUPLICATE
problems in their
committee.
Evaluation – coming up with necessary adjustments to improve the issue or
mistake that happened during the planning, meeting, or execution stage. Objectivity
is essential in assessing the entire course of the process of the project.
Building Your Team

Planning is very important and necessary in organizing any project to ensure
the activity will run properly. One part of planning is determining the key persons
in different committees of the proposed activity. Every committee is designed
with different functions with one goal – to meet the objectives of the activity. In
choosing the right to be assigned in each committee, the project leader has to check
these qualities: competence, communication skills, and flexibility. Here are some
of the functions of each committee:
Project Leader – manages the progress of each committee. Conducts

meetings to the committee heads. Determines the overall progress of the
project.
117
Assistant Project Leader – assists the project head on his tasks. The
assistant project leader can discuss with the project leader of the tasks that
can be delegated. Also, the assistant project leader may take down the
minutes of the meeting together with the help of the secretariat.
Secretariat – in charge of processing all the necessary document letters

such as venue reservation or other requests most especially when it would
be an out source.
Finance – manages the overall budget of the project. Checks the allocation
of the expenses. Makes a financial report during the post-project assessment.
Promotion – in charge of inviting the target participants in the activity.
Making the activity known to the public.
Marketing – in charge of looking for event partners such as companies that

offer services or products related to the activity that can be promoted during
the activity. By having event partners, it could help minimize the cost of
the activity.
Logistics – in charge of looking and providing logistical needs of the
activity such as venue, venue design, sound system, etc.
Program – in charge of making the program. Its primary function is to

communicate with all the point persons involved in each part of the program.
Food – in charge of providing food among all the committee members.
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Security – in charge ofPLEASE DOandNOT
maintaining peace DUPLICATE
order before, during, and
after the activity.
General Services – in charge of maintaining the order and cleanliness of

the venue. Members assigned in this committee may be flexible if other
committees need assistance during the course of the activity.
118
Conclusion
Engagement in physical activities offer many benefits for individuals
and as a community. Harmony in relationships and unity among people are be
nurtured especially when the community encourages participation in various
activities like fitness activities. Upon organizing such activities, proper planning
needs to be considered because the success of the activity is achieved based on
the accomplishment of its preparation. The process organizing community fitness
activities require effort yet in the overall means is fun and exciting.
119
COMMUNITY FITNESS PROPOSAL
Name: __________________________________ Date: __________________

Section: _____________________________
Directions: Following the format provided below, fill-out the essential details to
come up with your chosen community fitness activity.
COMMUNITY FITNESS PROPOSAL

Activity Title:
STUDENT'S
Date: COPY PLEASE DO NOT DUPLICATE
Venue:
Nature of Activity:
Objectives: ●
●
●
STUDENT'S ●
●
Target Participants:

Activity Guidelines:
120
BUDGET PROPOSAL
No. Specifics Quantity Amount Total
Grand Total

GENERAL DO NOT DUPLICATE
COMMITTEE
Project Head:
Assistant Project Head:
Secretariat:
Finance:
Promotion:
STUDENT'S
Marketing: COPY PLEASE DO NOT DUPLICATE
Logistics:
Program:
Food:
Security:
General Services:
121
Post Activity Points of Discussion:
1. What were the things that worked well in the committees and in the
activity? (Please identify each. This would also serve as compliment and reward
to committees)
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
2. What were the things that could have done better the next time? (Identify
what happened and the possible adjustments to avoid the same occurrence. As
much as possible direct to the situation.)
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
122
References
Lesson 1
Price, J.. 2019. The biomechanics method for corrective exercise. United
States of America: Human Kinetics.
Rolf, I.P. 1989. Rolfing: Reestablishing the natural alignment and structural
integration of the human body for vitality and well-being. Rev. ed. Rochester, VT:
Healing Arts Press.
Travell, J.G., and D.G. Simons. 1992. Myofascial pain and dysfunction:
The trigger point manual. Vol. 2. The lower extremities. Media, PA: Lippincott
Williams & Wilkins.
STUDENT'S

What is Corrective Exercise and Why Is It Important | NASM. (n.d.). www.
nasm.org.
Photo Credits:
https://sites.psu.edu/rvonarxnutrition/2015/11/08/where-do-you-fit-on-the-
physical-activity-pyramid/
https://groomingdalesmt.com/dog-grooming-billings-mt/leash-train-your-dog-
tips-and-tricks-for-reliable-obedience/
https://www.eatright.org/food/planning-and-prep/smart-shopping/food-shopping-
safety-guidelines
https://www.runtastic.com/blog/en/8-extremely-useful-running-tips-for-beginners/
https://www.news-medical.net/?tag=/Vitamin-D-Deficiency
https://www.precisionphysio.com.au/movement-patterns-to-keep-you-pain-free/
https://bodylastics.com/standing-front-shoulder-raise/
https://yurielkaim.com/how-to-do-more-pushups/
https://www.montagewellnesscenter.com/main/blog/7-essential-functional-
movements/#.Xk94higzZPY
https://www.cbsnews.com/news/humans-wired-to-use-fewer-calories-while-
walking/
https://www.coachmag.co.uk/fitness/5127/the-foam-roller-101-self-myofascial-
release-explained
https://www.foamroll.net/foam-roller-exercises/gluteus-maximus/
Upper Back –https://www.menshealth.com/fitness/g19529455/foam-rolling-
mistakes/?slide=1
http://clipartmag.com/foot-image
123
https://aibolita.com/fitness/31238-upper-extremity-transitional-assessments-
compensations.html
https://probarmobility.com/overhead-squat-assessment-corrective-exercise-or-
programming/
https://simplifaster.com/articles/ankle-mobility-drills-effectiveness/
https://www.gloveworx.com/blog/roadwork-for-boxers/
Lesson 2
Corbin, C., Corbin, W., Welk, G., & Welk, K. (2013). Concepts of Fitness
and Wellness: a comprehensive lifestyle approach. USA:McGraw-Hill.
Kovar, E. (2015). 6 Ways to Avoid Burnout. Www.Acefitness.Org. https://
www.acefitness.org/education-and-resources/lifestyle/blog/5267/6-ways-to-avoid-
burnout/
Photo Credits:
https://www.medicalnewstoday.com/articles/326912
https://slideplayer.com/slide/5982758/
https://sites.nd.edu/walknd/2012/09/20/the-facts-on-sedentary-lifestyle/
https://www.clubindustry.com/ideaxchange/what-if-fitness-industry-sets-most-
STUDENT'S
people-fal
https://www.indiamart.com/proddetail/fitness-consultation-
services-17014848262.html
http://protofit.co.uk/group-fitness-isnt-just-girls/
https://www.istockphoto.com/photo/young-male-athlete-sitting-in-a-gym-and-
thinking-about-something-gm877325226-244830624
https://www.reddit.com/r/memes/comments/88z2zr/i_cant_do_it/
https://www.health.harvard.edu/staying-healthy/launch-your-workout-getting-
motivated-and-setting-goals
Lesson 3
Carroll, J. 2015. Effective project management for a smooth performance!.
2nd ed. United Kingdom: In Easy Steps Limited.
https://www.guinnessworldrecords.com/news/commercial/2015/7/thousands-of-
filipinos-join-enormous-street-zumba-class-and-out-dance-their-fello-388382
https://www.independent.co.uk/news/world/asia/zumba-class-breaks-world-
record-as-over-12000-people-dance-in-streets-of-manila-10399873.html
124
https://www.justrunlah.com/race/griffith-sport-logan-fun-run-2019/
https://www.merdeka.com/uang/jaring-peserta-bpjs-ketenagakerjaan-gelar-fun-
run-2015.html
https://northstar.website/youth-commission-will-launch-2nd-annual-sportsfest/
https://steemit.com/game/@jhaveapostol/palosebo-palo-sebo-the-one-of-
traditional-game-in-philippines
http://www.sweboston.org/2016-pd-planning-meeting.html
https://parkinsonslife.eu/accessing-specialised-community-parkinsons-exercise-
programmes/
https://www.sunstar.com.ph/author/212/10/Adam%20B.%20Morrell
http://liangawd.gov.ph/lianga-water-districts-host-5th-surwada-sportsfest/
125
126
UNIVERSITY OF SANTO TOMAS * S.Y. 2021-2022 * STEM STRAND * UNIVERSITY OF SANTO TOMAS * S.Y. 2021-2022 * UNI
UNIVERSITY OF SANTO TOMAS * S.Y. 2021-2022 * STEM STRAND * UNIVERSITY OF SANTO TOMAS * S.Y. 2021-2022 * UN

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UNIVERSITY OF SANTO TOMAS * S.Y. 2021-2022 * STEM STRAND * UNIVERSITY OF SANTO TOMAS * S.Y.

STUDENT'S COPY PLEASE DO NOT DUPLICATE

STUDENT'S COPY PLEASE DO NOT DUPLICATE

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Raymond M. Anselmo, LPT, PhD

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Exclusively Published and Distributed by

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Layout and Illustrations by

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ALL RIGHTS RESERVED

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We would particularly like to acknowledge our mentors, families and friends

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UNIT 1 START RIGHT! FINISH STRONG

UNIT 2 PHYSICAL FITNESS TESTS-----------------------------------------------31

UNIT 3 TRAIN HARD! WORK HARD!--------------------------------------------55

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At the end of the lesson, the students will be able to:

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SAMPLE PHYSICAL ACTIVITY READINESS QUESTIONNAIRE

• Do you have any disabilities? YES NO

Student’s Signature: _________________________ Date: _________________

Parent’s Signature: ___________________________________

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BALANCE ~ One-foot balance

MUSCULAR ENDURANCE ~ Side Leg Raise

BODY COMPOSITION ~ The Pinch (skin fold method)

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COMPONENT GOOD MARGINAL LOW

STRENGTH ~ Male: 3 Male: 2 Male: 1

Example of a Fitness Test Form.

Heart Rate Reserve (HRR)

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At the end of the lesson, the students will be able to:

Depressed Emotional-Mental Happy

Ignorant Intellectual Informed

Lonely Social Involved

Unfulfilled Spiritual Fulfilled

NEGATIVE TOTAL OUTLOOK POSITIVE

FACTORS INFLUENCING HEALTH, WELLNESS AND PHYSICAL

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FACTS ABOUT HEALTH AND WELLNESS

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2. Is the schedule attainable?

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3. Are the activities easy to do? Why?

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Student’s Signature: _________ Date: _