Physical Education 11

Quarter 2 – Module 2:
Fitness Enhancement Through
Sports
Physical Education – Grade
11 Alternative Delivery Mode
Quarter 2 – Module 2: Fitness Enhancement Through Sports.
First Edition, 2020

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 Physical Education
Quarter 2 – Module 2:
Fitness Enhancement
Through
Sports
Introductory Message
For the facilitator:

Welcome to the Physical Education – Grade 11 Alternative Delivery Mode

(ADM) Module on Fitness Enhancement Through Sports.

This module was collaboratively designed, developed and reviewed by

educators both from public and private institutions to assist you, the teacher or
facilitator in helping the learners meet the standards set by the K to 12 Curriculum
while overcoming their personal, social, and economic constraints in schooling.

This learning resource hopes to engage the learners into guided and
independent learning activities at their own pace and time. Furthermore, this also
aims to help learners acquire the needed 21st century skills while taking into
consideration their needs and circumstances.

In addition to the material in the main text, you will also see this box in the
body of the module:

Notes to the Teacher

This contains helpful tips or strategies that will help you in guiding the learners.

As a facilitator you are expected to orient the learners on how to use this
module. You also need to keep track of the learners' progress while allowing them
to manage their own learning. Furthermore, you are expected to encourage and
assist the learners as they do the tasks included in the module.
For the learner:

Welcome to the Physical Education – Grade 11 Alternative Delivery Mode

(ADM) Module on Fitness Enhancement Through Sports.

The hand is one of the most symbolized part of the human body. It is often
used to depict skill, action and purpose. Through our hands we may learn, create
and accomplish. Hence, the hand in this learning resource signifies that you as a
learner is capable and empowered to successfully achieve the relevant competencies
and skills at your own pace and time. Your academic success lies in your own hands!

This module was designed to provide you with fun and meaningful
opportunities for guided and independent learning at your own pace and time. You
will be enabled to process the contents of the learning resource while being an active
learner.

This module has the following parts and corresponding icons:

What I Need to Know

This will give you an idea of the skills or
competencies you are expected to learn in the
module.
This part includes an activity that aims to
What I Know check what you already know about the
lesson to take. If you get all the answers
correct (100%), you may decide to skip this
module.
This is a brief drill or review to help you link
What’s In
the current lesson with the previous one.
In this portion, the new lesson will be
What’s
introduced to you in various ways such as a
New
story, a song, a poem, a problem opener, an
activity or a situation.

What is It This section provides a brief discussion of the

lesson. This aims to help you discover and
understand new concepts and skills.

What I Have Learned This includes questions or blank

sentence/paragraph to be filled into process
what you learned from the lesson.

What’s More This comprises activities for independent

practice to solidify your understanding and
skills of the topic. You may check the
answers to the exercises using the Answer
Key at the end of the module.
 What I Can Do This section provides an activity which will
help you transfer your new knowledge or skill
into real life situations or concerns.

Assessment This is a task which aims to evaluate your

level of mastery in achieving the learning
competency.

Additional Activities In this portion, another activity will be given

to you to enrich your knowledge or skill of the
lesson learned. This also tends retention of
learned concepts.

Answer Key This contains answers to all activities in the

module.

At the end of this module, you will also find:

References This is a list of all sources used in

developing this module.

The following are some reminders in using this module:

1. Use the module with care. Do not put unnecessary mark/s on any part of the
module. Use a separate sheet of paper in answering the exercises.
2. Don’t forget to answer What I Know before moving on to the other activities
included in the module.
3. Read the instruction carefully before doing each task.
4. Observe honesty and integrity in doing the tasks and checking your answers.
5. Finish the task at hand before proceeding to the next.
6. Return this module to your teacher/facilitator once you are through with it.
If you encounter any difficulty in answering the tasks in this module, do not
hesitate to consult your teacher or facilitator. Always bear in mind that you are
not alone.

We hope that through this material, you will experience meaningful learning
and gain deep understanding of the relevant competencies. You can do it!
 What I Need to Know

This module was designed to help you develop the knowledge, skills, and
attitudes for leading a physically active and healthy lifestyle.

You should be able to do the following at the end of the lesson:

PEH11FH-IIg-i-6

a. to learn what is health, exercise, fitness, and performance;

b. to identify the health-related and skill-related components of fitness;
and
c. to perform and test the fitness components.
 What I know

Good day! In this activity, let’s see how can you identify the correct category for each
component. You may now begin.

Activity 1: Match Up!

Directions: Place each label in the correct category based on whether it is a
component of skill-or-health related fitness

Health-Related Fitness Skill-Related Fitness

Cardiorespirato
ry fitness

Coordination

Flexibility

Speed

Balanc
Body Composition
Muscular Strength

Reaction Time

Pow
Agilit

You’re doing great! Keep on working.

 What’s In

Let’s see how well you remember the different aspects that contribute to a
person’s overall physical fitness.

Activity 2: “Arrange Me”

Direction: Analyze and arrange the scrambled letters to form a word. This is the test
where you can remember the health and skills related components.

1. DOBY PMOCTIONOSI— It is the relative percentage of muscle, fat, bone,

and other tissues that comprise the body. A fit person has a relatively low,
but not too low, percentage of body fat (body fatness).
2. CARDIOVASCULAR FITNESS—The ability of the heart, blood vessels, blood,
and respiratory system to supply fuel and oxygen to the muscles and the
ability of the muscles to utilize fuel to allow sustained exercise. A fit person
can persist in physical activity for relatively long periods without undue stress.
3. ARMAULSC ENCEDUNAR— The ability of the muscles to repeatedly exert
themselves. A fit person can repeat movements for a long period without
undue fatigue.
4. TYFLLIEXIBI—The range of motion available in a joint. It is affected by
muscle length, joint structure, and other factors. A fit person can move the
body joints through a full range of motion in work and in play.
5. THSTNGRE—The ability of the muscles to exert an external force or to lift a
heavy weight. A fit person can do work or play that involves exerting force,
such as lifting or controlling one’s own body weight.
6. TYGILAI—The ability to change the direction of the movement of the entire
body rapidly and accurately in space.
7. CEBANLA—The maintenance of equilibrium while stationary or while
moving.
8. TIONCOORANID—The ability to use the senses with the body parts to
perform motor tasks smoothly and accurately.
9. WEROP—The ability to transfer energy into force at a fast rate.
10. TIONRAEC MTIE—The time elapsed between stimulation and the beginning
of reaction to that stimulation

Great! You can now move to the next activity.

 What’s New
Are you ready for the next task? Do the activity for an exciting word
description.

Activity 3: Match and Fill

Direction: Written below are descriptions of the principles of training. A
“Word Pool” is given on the next page which contains the word/s that match
the descriptions. Write your answers in the boxes before each number.

1. This is the most basic principle that

1.
indicates doing “more than normal”.

2. refers to number of times a physical

2.
activity is done each week.

3. It is a gradual increase exerting effort

3. or load that is done not too slowly, nor
to rapidly.

4. This is when the body does not have

4.
time to adapt to training and as a result
the fitness of the athlete declines, and
they are more at risk of becoming ill or
injured.

5. It is also referred to as the

5.
magnitude of the effort required to
perform an activity or exercise.

6. This suggests that overloading must

6.
specifically train a desired body part to
improve.

7. It is the duration or the length of

7.
session of a physical activity.
 8. this shows that benefit and changes
8.
achieved from overload will last only if
training is continuous.

9. Training is manipulated by offering a

9.
variety of training

10. All athletes are different. Training

10.
must be related to the athlete’s age and
gender, their injury status and fitness
level.

WORD POOL

Overload Principle Intensity Frequency Principle of Progression

Overtraining Principle of Specificity Time Type

Individual Needs Principle of Reversibility

NOTE: Do not worry if you were not able to answer all correctly. You will learn more about as we go on.

Lesson Fitness Enhancement Through Sports

2
What is It

Starter

Try to define the Following.

  Health
 Exercise
 Fitness
 Performance

Health

Health can be defined as complete physical, mental and social wellbeing and
not only the absence of illness or infirmity. This is an interesting definition as people
tend to feel they are healthy when they simply do not feel ill. This definition clearly
describes that health is much more and involves feelings of happiness, social
interaction, and energy.

The components of health are:

Physical Mental/Emotional Social

Good posture Feeling of satisfaction and happinessCooperation with other people in teams and group
Muscular strength and flexibility Good levels of self- esteem A sense of belonging
Absence of conditions such as osteoporosis
Absenceand
of illnesses
osteoarthritis
such as depression
Making new friends throughout one’s life
Aesthetic appreciation of the beauty of performance

Exercise

The exercise consists of activities that are planned and structured, and that
maintain or improve one or more of the components of physical fitness. Physical
activity suggests a wide variety of activities that promote health and well-being.
Exercise is often associated with fitness maintenance or improvement only.

Adults- five sessions of thirty-minute activity per week. The activity should be
physical enough to cause the adult to breathe more deeply and begin to sweat.

Children and young people- seven sessions of sixty minutes per week. At least two
of these sessions should be of high intensity exercise such as running, jumping, or
cardiovascular based sports. The seven hours may be spread out over the course of
a week.

Types of Exercise

 Calisthenics-Isotonic muscle-fitness exercise that overloads the muscles by

forcing the muscles to work at a higher level than usual.
  Flexibility (Stretching)-Exercise designed to stretch muscles and tendons to
increase joint flexibility or range of motion. Specific flexibility exercises need
to be done for each part of the body.

 Isokinetic-Muscle-fitness exercise in which the amount of force equals the

amount of resistance, so that no movement occurs.

 Isotonic-Muscle-fitness exercise in which the amount of force exerted is

constant throughout the range of motion, including muscle shortening
(concentric contractions), and muscle lengthening (eccentric contractions).

 Muscle-Fitness-Exercise designed to build muscle strength and endurance

by overloading the muscles; also called progressive resistance exercise
(PRE). Common forms of muscle fitness exercise include isokinetic,
isometric, and isotonic.

Fitness

The ability to meet the demands of the environment

Participating in physical activity is beneficial to people of all ages. Physical activity

contributes to fitness, a state in which people’s health characteristics and
behaviors enhance the quality of their lives.

Performance

How well a task is completed.

Players every level must exercise to keep fit and enhance performance.

The five components of health-related physical fitness are:

 body composition
 cardiovascular fitness
 flexibility
 muscular endurance, and
 strength

Each health related fitness characteristic has a direct relationship to good health and
reduced risk of hypokinetic disease.

Physical Fitness

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 11 different components, each of which contributes to total quality of
life. Physical fitness is associated with a person’s ability to work effectively, enjoy
leisure time, be healthy, resist hypokinetic diseases, and meet emergency situations.
It is related to, but different from health, wellness, and the psychological,
sociological, emotional, and spiritual components of fitness. Although the
development of physical fitness is the result of many things, optimal physical fitness
is not possible without regular exercise.

General Fitness-is a state of health and well-being.

Specific Fitness- is a task-oriented definition based on the ability to perform specific

aspects of sports and occupation.

Hypokinetic Diseases or Conditions Hypo means “under” or “too little,” and -kinetic
means “movement” or “activity”. Thus, hypokinetic means “too little activity.” A
hypokinetic disease or condition is one associated with lack of physical activity or
too little regular exercise. Examples of such conditions include heart disease, low
back pain, adult-onset diabetes, and obesity.

Definition and examples of the components of fitness

Health-related Definition Example

components

Body Composition The relative percentage of The gymnast has a lean

muscle, fat, bone, and other body composition to allow
tissues that comprise the body. them to propel themselves
A fit person has a relatively low, through the air when
but not too low, percentage of performing on the
body fat (body fatness). asymmetrical bars

Cardiovascular The ability of the heart, blood Competing a half

Fitness vessels, blood, and respiratory marathon with consistent
system to supply fuel and split times across all parts
oxygen to the muscles and the of the run
ability of the muscles to utilize
fuel to allow sustained exercise.
A fit person can persist in
physical activity for relatively
long periods without undue
stress.

Flexibility The range of motion available in A gymnast training to

a joint. It is affected by muscle increase hip mobility to
length, joint structure, and improve the quality of
other factors. A fit person can their split leap on the
move the body joints through a beam.
 full range of motion in work and
in play.

Muscular The ability of the muscles to A rower repeatedly

Endurance repeatedly exert themselves. A pulling their oar against
fit person can repeat the water to propel the
movements for a long period boat towards the line.
without undue fatigue.

Strength The ability of the muscles to Pushing with all one’s

exert an external force or to lift force in a rugby scrum
a heavy weight. A fit person can against the resistance of
do work or play that involves the opposition pack.
exerting force, such as lifting or
controlling one’s own body
weight.

The 6 Components of Skill-related Fitness

Parts of physical fitness that help a person perform well in sports and activities
that require certain skill

Different sports/activities require different combinations of Skill-related fitness.

They are….

Agility

Balance

Coordination

Power

Reaction Time

Speed

Skill-related Definition Example

components

Agility The ability to change the A badminton player

position of the body quickly moving around the court
and control the movement. from back to front and
 side to side at high speed
and efficiency.

Balance The ability to maintain the A sprinter holds a

body’s center of mass above perfectly still sprint start
the base of support. position and is ready to go
into actions as soon as
the gun sounds.

Coordination The ability to use two or more A trampolinist timing

body parts together. their arm and leg
movements to perform
the perfect tuck
somersault

Power The ability to perform strength A javelin thrower applies

performances quickly. great force to the spear
while moving their arm
rapidly forward.

Reaction Time The time taken to respond to a A boxer perceives a

stimulus. punch from their left and
rapidly moves their head
to avoid being stuck.

Speed The ability to put body parts A tennis player moving

into motion quickly. forward from the baseline
quickly to reach a drop
shot close to the net.

DEFINITION AND DESCRIPTIONS OF PRINCIPLE OF TRAINING

The principle of training should be thought of as the “golden rules” of making fitness
training work for the individual participant. Following these golden rules will help to
guarantee success and will carry athletes towards their training and performance
goals. All training is aimed at creating long-term physical changes in the body
systems. These changes are referred to as adaptations.

Specificity-training must be relevant to the individual and their sport. This can be
achieved by tailoring training specifically for the sport or even the position that
the individual plays, the muscle groups that they use the most or the dominant
energy system of the athlete.
Progressive Overload-training frequency, intensity, time or type must be increased
over the training period to ensure that the body is pushed beyond its normal
rhythm.

FITT- (Frequency, Intensity, Time, Type)

Frequency-is increased by training a greater number of times each week. Intensity-

is increased by lifting a greater resistance, such as with weight training, or by
training at a higher percentage of maximum heart rate (maxHR). This can be done
either as continuous or interval training.
Time-can be manipulated by training for longer, reducing recovery times or by
completing a greater number of sets or repetitions (also known as reps).
Type- type of training is manipulated by offering a variety of training types and
experiences to the athlete by combining training methods.

Individual needs-all athletes are different. Training must be related to the athlete’s
age and gender, the injury status and fitness level. Any training that fails to be
relevant to the individual will fail to motivate the athlete and will prove to be
unsuccessful in the long term.

Rest and recovery- physical adaptations occur during the recovery and non-
active period of the training cycle. Therefore, athletes and trainers must achieve
the right amount of rest between sessions, good sleep patterns and the right
nutrition, including the use of protein, to help repair the damage caused by
intense training.

Reversibility-systems, reverse or de-adapt if training stops or is significantly

reduced or injury prevents training from taking place. It is essential to avoid
breaks in training and to maintain the motivation of the athlete.

Overtraining- if an athlete does not have sufficient rest periods, then they are at risk
of overtraining. This is when the body does not have time to adapt to the training
and as a result the fitness of the athlete declines, and they are more at risk of
becoming ill or injured.

THE DIFFERENT METHODS OF TRAINING

All methods of training need to be specific to the individual performer, component of

fitness and the activity.

Continuous training develops cardiovascular fitness

 A minimum of 20 minute sub-maximal work.

 Target heart rate range between 60%-80% maximum heart rate (maxHR).
 Swimming, running, cycling, walking or a combination of these discipline.
 Disadvantage-some participants find longer sessions to be boring.

Fartlek (speed play) training develops a range of components and is used by

games players

 A continuous form of training

 Changes in speed, incline and terrain are used to provide changes in
exercise intensity.
  Aerobic and anaerobic work can be done in the quantities that suit the
performer.
 Disadvantage-some urban areas have little variety of incline and terrain.

Interval training develops strength, speed and muscular endurance

 Periods of intense work interspersed with time rest.

 A wide variety of fitness types can be developed.
 Structured in reps and sets.
 Intensity is measured by % maxHR.
 Disadvantage- maximal nature of intervals can be too challenging for some
participants.

Weight training develops strength

 An interval form of training.

 Intensity is measured in a percentage of the most weight a person can lift
one time and is known as % 1 REP MAX.
 Time structured in reps and sets with specific timings for recovery
between sets.
 Huge range of possible lifts combining machines, free weights and body
weight exercise.
 Disadvantage- many performers use poor technique while striving for an
even heavier weight.

Plyometric training develops power

 High intensity exercise involving explosive movements.

 The muscle is lightened and then rapidly shortened to develop the explosive
capability of the muscle.
 Suitable for well-trained athletes.
 Very effective for developing power.
 Disadvantage-can cause injury if athlete is not in excellent condition.

Flexibility training develops flexibility

 Essential training for all athletes in all sports and activities.

 Time is measured by the length of hold and the recovery period between
holds.
 Intensity is measured as a percentage of range of motion (%ROM).
 Disadvantage- underused by many athletes.

Circuit training

 This develops muscular endurance, strength, and/or cardiovascular fitness.

 An interval form of training.
 Stations are set out that train one or more components of fitness.
 The performer moves from one station to the next with exercise periods and
rest periods.
 Circuit can be designed so that they are sport specific.

Exercise classes such as yoga, Pilates, body pump and spinning

 Very popular exercise found

  Yoga, body pump and Pilates are outstanding for developing core
strength and whole-body conditioning.
 Spinning develops cardiovascular fitness and muscular endurance.
 Group format helps to motivate participants to work harder.
 Disadvantage- can be costly and sometimes carries the unfair reputation of
a non-serious training method.

SPORTS: AN INTRODUCTION

No matter where you look at the world, one common thread that ties us all
together is the loves of sports. That does not mean everyone loves the same sport,
but due to the huge variety of sports that are played and enjoyed, everyone has
their favorites.

What exactly constitutes as a sport?

Sports-are physical activities involving feats of strength, agility, dexterity, etc.

that seek to pit opponents against each other for the sake of competition.

 Sports have been an old-age tradition in most societies and carry enormous
prestige to the point that some of the richest people in the world, even today,
are professional athletes, earning hundreds of millions of dollars in
endorsements and advertising deals. However, at its core, any sport is about
demonstrating physical and mental prowess over the opponent.

HEALTH AND SAFETY IN SPORT

Physical activity comes with risks. Athletes may get injured. Some may have
conditions or lifestyles that make participating riskier, and others may take risks by
taking performance enhancing drugs.

HEALTH SCREENING-PAR-Q QUESTIONNAIRE

 Many health clubs, gyms, and other physical activity providers use a
questionnaire methodology to ensure that participants are in good physical
health to start a program of exercise.
 The Physical Activity Readiness Questionnaire (PAR-Q) is a common method
of uncovering health and lifestyle issues prior to an exercise program starting.
 The questionnaire is short and easy to administer and reveals and family
history of illness.
 If the PAR-Q reveals an issue, it is advisable for the participant to seek a
doctor’s advice through a process called the GP referral.

BARRIERS TO PHYSICAL ACTIVITY

Many technological advances and conveniences that have made our lives easier and
less active, many personal variables, including physiological, behavioral, and
psychological factors, may affect our plans to become more physically active.
Understanding common barriers to physical activity and creating strategies to
overcome them may help make physical activity part of daily life. People experience
a variety of personal and environmental barriers to engaging in regular physical
activity.

Personal Barriers
With technological advances and conveniences, people’s lives have in many ways
become increasingly easier, as well as less active. In addition, people have many
personal reasons or explanations for being inactive. The most common reasons
adults do not adopt more physically active lifestyles are cited as:

 insufficient time to exercise

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

The top three barriers to engaging in physical activity across the adult lifespan are:
 time
 energy
 motivation

In a 2013 study that aimed to identify the external and internal barriers to physical
activity and exercise participation among middle-aged and elderly individuals the
most common external barriers among the middle-aged and elderly respondents were
'not enough time', 'no one to exercise with' and 'lack of facilities'. The most common
internal barriers for middle-aged respondents were 'too tired', 'already active
enough', 'do not know how to do it' and 'too lazy', while those for elderly respondents
were 'too tired', 'lack of motivation' and 'already active enough’.

Other barriers include:

 cost
 facilities
 illness or injury
 transportation
 partner issues
 skill
 safety considerations
 childcare
 uneasiness with change
 unsuitable programs

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

Performance Enhancing drugs and their impacts

The use of performance enhancing drugs (PEDs) is currently one of the biggest issues
in modern sport. Athletes such as Lance Armstrong and Justin Gatin have both
damaged the reputation and credibility of their respective sports. Athletes may
choose to use illegal PEDs for different reasons and with varying risks.

Anabolic steroids-these illegal drugs have been widely used to cheat in sport over
the past 50 years because they help the athlete to make rapid increases in strength
and recovery from high intensity movements such as sprints. Steroids are typically
used such as a training drug. However, steroids are thought to cause severe mood
swings when used in large quantities and may cause heart disease in some people.
In males there is also the threat of testicular atrophy (shrinking testicles) and in
females an increase in body and facial hair.

Diuretics- these causes the body to produce more urine. Some athletes use diuretics
to mask the presence of other drugs such as anabolic steroids. The athletes who
need to make a weight such as a boxer or a judo player may also be tempted to use
a diuretic as it can cause rapid weight loss. However, the method is illegal and can
lead to severe dehydration.

Growth Hormone (GH)-this is a naturally occurring hormone that causes the body
to grow but is also used by athletes as an anabolic agent to increase muscle growth.

Erythropoietin (EPO)/peptide hormones -this is a naturally occurring hormone

that causes the body to make more red blood cells. Endurance athletes use illegal
supplements to significantly boost cardiovascular fitness. Until recently EPO has
been very difficult hundreds of road cyclists avoided detection for EPO in the 1990s.
using EPO can increase blood pressure and can reduce the body’s natural capacity
to make EPO.

Blood Doping- this involves removing blood and then re-transfusing it a few
weeks later, after the lost red blood cells have been replaced. This method was
infamously used by Lance Armstrong during the Tour de France. Cardiovascular
fitness is enhanced in the short term, but there is a serious risk of infections and
illness as a result.

Stimulants- substances such as caffeine can increase alertness and improve

performance in games by reducing reaction time. Endurance athletes also like to
use caffeine as it helps to better transport fat in the blood and decrease the impact
of pain. However, caffeine can also cause diarrhea and disrupt sleep patterns.

Beta Blockers- these help a performer to keep calm and prevent the hands from
shaking. Performers in target sports such as archery would stand to benefit most
from these. These drugs are illegal in sports.

Narcotic Analgesic-these are painkillers that are used to help an injured athlete
continue to train and perform in big competitions despite their injury or allow an
endurance athlete to tolerate a greater level of pain. This can be dangerous for an
athlete as their injury may worsen by continuing to perform.
 What’s More

Word puzzle stimulates the brain of a person from becoming sharp. Let’s
try this word puzzle to stimulate your brain and skills.

Activity 4: Word Search

Direction: Locate and encircle the word related to sports injuries and
performance enhancing drugs related to health and safety in sports inside the
box. The word/s maybe arranged horizontally, vertically, diagonally/ inverted.
Match the words found to the question given below.

P G R O W T H H O R M O N E N B
E R B B L O O D D O P I N G S A
R F L E X M N O P Q E A S R C R
S A A F B O A T I N G B N T I R
O B E T A B L O C K E R S R T I
N O R T S A O E I B I U S E E E
A V A B I L I T Y B O T A P R R
L O D I S T A N C E A S O U U S
E N E R G Y A N O R R U B P E N
E N V I R O N M E T A L I O I B
A N A B O L I C S T E R O I D S

1. Factors that decrease access to resources to prevent a person from participating

in sports or physical activity.
2. A barrier in sports as some athletes are better than others.
3. One of the three barriers in engaging to physical activity across to adult lifespan.
4. This is a naturally occurring hormone that causes the body to grow but is also
used by athletes as anabolic agent to increase muscle growth.
5. These cause the body to produce more urine.
6. These help a performer to keep calm and prevent the hands from shaking.
7. Time, space, climate, and poor street lightning are factors related to those barriers.
8. These illegal drugs have been widely used to cheat in sport over the past 50 years.
9. Lack of confidence, joint pain, and lack of time are factors that related to those
barriers.
10. This involves removing blood and then re-transfusing it a few weeks later after
the lost red blood cells have been replaced.

Amazing! Now, you can move to the next level.

 What I have Learned

Test your understanding through this activity. Remember all the

component from the lesson discussed to answer.

Activity 5: Self-Reflection

Direction: Fill in the blanks, using words from the box below.

Health is a state of complete _, , and well-

being and not merely the absence of disease or infirmity. Exercise is defined as a
form of _ done primarily to improve and _ .

Performance is defined as how well a _ is completed.

Physical fitness is considered a measure of the body’s ability to function
and _ in work and leisure activity to be healthy to resist
diseases, and to meet emergency situations. Physical fitness
includes and .

Mental health physical

physical fitness effectively Hypokinetic

health-related fitness efficiently task

Social skill-related fitness physical activity

You are nearly done. Continue the last phase of the activity.

What I Can Do
In this activity, you will be able to understand the concepts of fitness
components and how to help the students to know their levels of physical fitness.

Activity 6: FITNESS STUNTS

Make sure to follow safety precautions like doing warm-up and wearing
proper attire before performing these tests to know your fitness level.
 FITNESS STUNTS AND FITNESS ESTIMATE

Name: Date: Section:

To help you better understand each of the 11 components of

Purpose
: health-related and skill-related physical fitness, and to help you
estimate your current levels of physical fitness.
Special Note: The stunts performed in the lab are not intended as valid tests
of physical fitness. It is hoped that the performance of the stunts will help you
better understand each component of fitness so that you can estimate your
current fitness levels. You should not rely primarily on the results of the
stunts to make your estimates. Rather, you should rely on previous fitness
tests you have taken and your own best judgment of your current fitness.
Later, you will learn how to perform accurate assessments of each fitness
component and determine the accuracy of your estimates.
Procedures:
1. Perform each of the stunts described in chart below on this lab sheet.
2. Use past fitness test performances and your own judgment to estimate your
current levels for each of the health- and skill-related physical fitness parts.
Low Fitness = improvement definitely needed, Marginal = some improvement
necessary, Good = adequate for healthy daily living.

3. Place an X in the appropriate box for your fitness estimate in the results
section below.
Results:
Fitness Component Low Fitness Marginal Fitness Good Fitness

Body composition

Cardiovascular
fitness

Flexibility

Muscular endurance

Strength
 Agility

Balance

Coordination

Power

Reaction Time

Speed

Conclusions and Implications: In several sentences, discuss the information you used
to make your estimates of physical fitness. How confident are you that these
estimates are accurate?

Directions: Attempt each of the stunts in the chart below. Place an X in the
circle next to each component of physical fitness to indicate that you have
attempted the stunt.
Physical Fitness Stunts
1. One-foot balance. Stand on one foot;
press up so that the weight is on the ball
of the foot with the heel off the floor.
Balance Hold the hands and the other leg
straight out in front for 10 seconds.

2. Standing long jump. Stand with the

toes behind a line. Using no run or hop
step, jump as far as possible. Men must
Power jump their height plus 6 inches.
Women must jump their height only.

3. Paper ball pickup. Place two wadded

paper balls on the floor 5 feet away.
Run, pick up the first ball, and return
Agility both feet behind the starting line.
Repeat with the second ball. Finish in 5
seconds.
4. Paper drop. Have a partner hold a
sheet of notebook paper so that the side
 edge is between your thumb and index
Reaction finger, about the width of your hand
Time from the top of the page. When your
partner drops the paper, catch it before
it slips through the thumb and finger.
Do not lower your hand to catch the
paper.

5. Double heel click. With the feet

apart, jump up and tap the heels
together twice before you hit the
Speed ground. You must land with your feet
at least 3 inches apart.

6. Paper ball bounce. 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
Coordination three times with each hand (six times
total), alternating hands for each
bounce.

7. Run in place. Run in place for one-

and-a-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
Cardiovascular counted each time the right foot hits
Fitness the floor.

8. Back saver toe touch. 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
Flexibility forward and touch your 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.

9. The pinch. Have a partner pinch a

fold of fat on the back of your upper arm
(body fatness), halfway between the tip
Body of the elbow and the tip of the shoulder
Composition
Men: No greater than 3/4 of an inch.
Women: No greater than 1 inch.

10.Push-up. Lie face down on the

floor. Place the hands under the
shoulders.
Keeping the legs and body straight,
 Strength press off the floor until the arms are
fully extended. Women repeat once;
men, three times.

11.Side leg raise. Lie on the floor on

your side. Lift your leg up and to the
side of the body until your feet are 24 to
Muscular 36 inches apart. Keep the knee and
Endurance pelvis facing forward. Do not rotate so
that the knees face the ceiling. Perform
10 with each leg.

Congratulations! You are now on the final lapse.

Assessment

Activity 7: Let’ s Find out!

Direction: Identify what is being asked.

1. Running is probably the simplest individual sport for promoting both

health-related and skill-related fitness.
 TRUE
 FALSE
2. Which of the following is not an example of skill-related fitness?
a. Reaction time
b. Balance
c. Flexibility
d. Coordination
3. Abstaining from tobacco and drug use is part of maintaining good physical
health.
 TRUE
 FALSE
4. Exercises that improve cardiovascular fitness improve body composition
because they
a. Increase body fat
b. Increase body tissue
c. Release energy
d. Store energy
5. Which of the following is considered an individual sport?
a. Hockey
b. Golf
c. Basketball
d. Soccer
6. Which is not true about the mental focus required for individual sports?
a. Requires working together with others compete
b. Requires maintaining intense concentration.
 c. Requires being able to recover quickly if mistake is made.
d. Requires being able to correct
7. The BEST strategy for improving flexibility throughout the body is to
_
a. Perform different stretching exercises targeting multiple areas.
b. Perform the same exercise over and over until target flexibility is
reached.
c. Perform stretching exercises in between each strength building
exercise.
d. Perform a set routine of exercises targeting only one area of the body
8. It is MOST accurate to say that body mass index (BMI) provides
information about _.
a. Body composition
b. An individual height-weight ratio
c. Cardiorespiratory fitness levels
d. An individual height
9. Which of the following BEST explains why multiple exercises are needed to
improve muscular strength and endurance throughout the body?
a. Push-ups don’ t exercise leg muscle groups.
b. Different exercises are needed to improve different muscle groups.
c. Weightlifting is more important for muscle strength than endurance.
d. Not all muscle groups can be exercised simultaneously.
10. Which of the following BEST explains how good body composition is
attained?
a. Taking in a greater amount of energy than is released by the body
b. Taking in a lesser amount of energy than is released by the body
c. Balancing the amount of energy that is taken in with the amount of
energy that is released by the body
d. None of the above

Activity 8: Lead Me to where I am

Direction: Listed below are examples of barriers in physical participation. Identify

the following barriers if it is Personal or Environmental. Write your answer on the
table below.
1. Insufficient time to exercise
2. Paths close to home or the workplace
3. Lack of self-motivation
4. Accessibility of walking paths
5. Recreation facilities
6. Boredom with exercise
7. Lack of confidence in their ability to be physically active
8. Fear of being injured
9. Lack of self-management skills
10. Progress or reward progress toward such goals
11. Lack of encouragement
12. Traffic
13. Availability of public transportation
14. Crime
15. Pollution
 PERSONAL BARRIERS ENVIRONMENTAL BARRIERS

Additional Activities
Activity 9: Let us Find Out

Direction: Write (T) if the statement is CORRECT and (F) if the statement is
WRONG.

1. The Physical Activity Readiness Questionnaire (PAR-Q) is a common method

of covering health and lifestyle issues prior to an exercise programme starting.
2. Narcotic Analgesic-are painkillers that are used to help an injured athlete
continue to train and perform in big competitions despite their injury or allow
an endurance athlete to tolerate a greater level of pain.
3. Many sporting injuries can be initially treated following the RICE method.
4. A badminton player moving around the court from back to front and side to
side at high speed and efficiency is a good example of agility.
5. Plyometric training develops flexibility.
6. Sports are physical activities involving feats of strength, agility, dexterity
that seek to pit opponents against each other for the sake of competition.
7. Specific Fitness is a task-oriented definition based on the ability to perform
specific aspects of sports and occupation.
8. A hypokinetic disease is one associated with lack of physical activity or too
little regular exercise.
9. Overused Injuries caused due to repetitive actions or poor technique.
10. Flexibility training is measured as a percentage of range of motion (%ROM).

Good job! You are now ready for the next module.

Have a great day!

Additional Activities:
F
T
T
T What I Can Do:
F Answers may vary since it requiresWhat’s
the students
More:to answer based on their level of fitn
T Barriers
T Ability
T Assessment: Motivation
T True Growth
T C Hormone
True Dieuretics
C Beta Blockers
B Personal
A Anabolic
A Steroids
B Environmental
B Blood Doping
C
Personal
Insufficient time to exercise
What I have Learned: Lack of self- motivation
Physical, mental, social Boredom to exercise
Physical activity, health, physicalLack
fitness
of confidence
Task Fear of being injured
Effectively, efficiently Lack of self- management skills
Hypokinetic Progress or reward progress towards suchNew:
What’s goals
Health- related fitness, skill- related
Lackfitness
of encouragement Overload
Path close to home or the workplace
Principle
Accessibility of walking path Frequency
 Principle of Progression What I know:
Environmental Overtraining Health -Related Fitness
Traffic Intensity Cardiorespirat ory fitness
Recreation activity Principle of Specificity Body composition
Availability of transportation Time Muscular
Crime Principle of Reversibility strength
pollution Type Flexibility Skill-Related Fitness
Individual Needs Speed
Balance
Agility
Coordination
Reaction time
Power

What’s In:
Body composition
Cardiovascula r fitness
Muscular
endurance
Flexibility
Strength
Agility
Balance
Coordination
Power
Reaction time
References
Physical Education and Health Volume 1 by Lualhati Fernando-Callo and Peter
Fermin Dajime

https://fliphtml5.com/iupp/nfro

https://www.scribd.com/presentation/209350212/8-reason-for-taking-part-in-
physical-activity

http://slideplayer.com/amp/12818366/

https://quizizz.com/admin/quiz/5ca325d1f82d38001a579940/components-of-
fitness-gsce-pe

https://www.bc.co.uk/bitesize/guides/zxd4wxs/revision/2

https://penaltyfile.com/types-of-sports/

https://www.physiopedia.com/Barriers_to_Physical_Activity#:~:text=Personal%20B
arriers,With%20technological%20advances&text=insufficient%20time%20to%20exe
rcise&text=boredom%20with%20exercise,or%20having%20been%20injured%20rec
ently
For inquiries or feedback, please write or call:

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