1 Module 1- EXERCISE FOR FITNESS

2 Module 1- EXERCISE FOR FITNESS

PROGRAM OUTCOMES

The College of Teacher Education:

At the end of the program, the graduates should be able to:

a. Explain the English language system, history and development comprehensively;

b. Communicate effectively, fluently and creatively using the English language in any
cultural and social setting;
c. Facilitate learning of the English language;
d. Work efficiently in any setting across the globe;
e. Display proficiency in job placement interviews;
f. Participate in discussion with various language systems; and
g. Produce well-written texts for research, academic and professional purposes.

COURSE TITLE P.E 2 – PATH FIT 2: FITNESS TRAINING

COURSE DESCRIPTION

This course provides students with activities that will foster and develop appreciation and
understanding of values and importance of training. The learners understand the value of fitness
and exercise as a habit to optimize one’s health.

This course also deals with the development of an individual’s capacity to participate and
perform an exercise in a group. The individual will learn to response physically, socially, and
mentally by participating in any fitness training.

COURSE OUTCOMES (CMO)

1. integrate the value of camaraderie, passion, dedication to the program, commitment to self, love
for exercise, respect to one another, and discipline.
2. demonstrate a nuanced understanding of collaboration in the creative process through leadership,
participation, and reflection; and
3. perform basic training strategies in physical activity and exercise, aerobics, resistance, and flexibility
training and these help them in making fitness training program.

INTRODUCTION

Everyone wants to be fit and healthy. There are over a hundred research that show how to
achieve fitness and wellness- the clear solution is to move more and eat well. The solution might be
simple but choosing which fitness program to follow or what food to eat is overwhelming. The
fitness industry is flooded with various tools and programs that promise to help you get fit fast with
less work.

This module is divided into two lessons, namely:

Lesson 1 - (Physical Activity) introduces the health-related components of fitness.

3 Module 1- EXERCISE FOR FITNESS

Lesson 2 - (Physical Exercises) discusses the types of physical exercise.

LESSON 1
PHYSICAL ACTIVITY

PRE-ASSESSMENT

Instruction: Encircle the letter of your choice.

1. The ability to deliver and utilize oxygen is an indicator of a healthy heart.

a. aerobic capacity b. muscular strength c. body composition d. flexibility

2. It is often reported as the ratio of fat mass with the overall body mass.
b. aerobic capacity b. muscular strength c. body composition d. flexibility

3. It is the ability of the muscle to generate the greatest force.

a. aerobic capacity b. muscular strength c. body composition d. flexibility

4. Which of the following statements is true

a. Physical fitness is a broad term and has many components.
b. Physical activity is vital for healthy aging and can reduce the burden of chronic diseases and
prevent early death.
c. Physical Activity is one of the best things people can do to improve their health.
d. All of the above

5. It is affected by the structure of the joint and the muscles surrounding the joint.
a. muscular strength b. muscular endurance c. flexibility d. body composition

LESSON MAP

Aerobic
Capacity

Muscular Muscular
Endurance Strength

Physical
Activity

Body
Flexibility Composition
4 Module 1- EXERCISE FOR FITNESS

The map shows the activities to be performed to be physically fit.

Lesson Learning Outcomes

In this lesson, you are expected to:

1. define the physical activity.

2. assess the value of the physical activities of man; and
3. demonstrate the physical activity.

CONTENT

ENGAGE ANALYZE IT!

Instruction: Write your analysis as to what this picture is all about.

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EXPLORE

Physical Activity is one of the best things people can do to improve their health. It is vital
for healthy aging and can reduce the burden of chronic diseases and prevent early death.

Physical Activity is any form of exercise or movement of the body that uses energy. Some
of your daily life activities- doing active chores around the house, yard work, walking the dog- are
examples. Both can include aerobic, flexibility, and muscle-strengthening activities.

PHYSICAL FITNESS is a condition that allows the body to effectively cope with the
demands of daily activities and still has the energy to enjoy other active leisure activities. Physical
fitness is a broad term and has many components.
 5 Module 1- EXERCISE FOR FITNESS

N
The health-related components of fitness:

1. Aerobic Capacity. It is the ability of the heart, lungs, and blood vessels to supply oxygen and
nutrients to the working muscles efficiently in order to sustain prolonged rhythmical exercises. The
ability to deliver and utilize oxygen is an indicator of a healthy heart.

Activity test or example activity: Running

2. Muscular Strength. It is the ability of the muscle to generate the greatest force. One repetition
maximum is the heaviest load that can be lifted in one repetition. A good strength level protects an
individual from severe injuries when he/she slips or falls.

Activity test or example activity: Weight Lifting

3. Muscular Endurance. It is the ability of the muscle to resist fatigue when performing multiple
repetitions of a sub maximal load. It can also refer to the period of time in which a muscle is able to
hold a contraction. Muscular endurance is needed to deter injuries that commonly occur when the
individual is tired.

Activity test or example activities: Abdominal Curl- ups and Push- ups.
6 Module 1- EXERCISE FOR FITNESS

4. Flexibility. It is the ability to move a joint without pain over its entire range of motion. It is
affected by the structure of the joint and the muscles surrounding the joint. These factors deteriorate
over time and leads to chronic pain as an individual becomes older. An adequate degree of flexibility is
important to prevent injury and to maintain body mobility. It can be greatly improved by stretching.

Activity test or example activities: Sit and reach and Trunk Forward Flexion.
7 Module 1- EXERCISE FOR FITNESS

5. Body Composition. It refers to the total make-up of the body using the concept of two component
model: the lean body mass and the body fat. It is often reported as the ratio of fat mass with the
overall body mass. Many non-communicable diseases are associated with obesity or having too much
fat especially around the abdominal area.

Activity test or example activity: Waist Circumference

EXPLAIN

Instruction: Answer the following questions below.

1. What are the benefits of becoming active and being physically fit?
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2. Explain why fitness is achieved, not received?

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EXTEND Analyze it!

Instruction: Analyze the pictures. Afterwards, in your own concept, define what is physical activity.
8 Module 1- EXERCISE FOR FITNESS

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EVALUATE Video Presentation

Instruction: Prepare a video presentation demonstrating the health-related components of fitness

(aerobic capacity, muscular strength, muscular endurance, flexibility, and body composition). Follow
the mechanics and rubrics below.

Mechanics:

a. The video must be of good quality. It must be clear.

b. The video must be at least 3 minutes.
c. Be creative and resourceful in your presentation.

Rubrics
Description Score
Effectiveness of Demonstration 30
Enthusiasm 10
Preparation 10
Total 50

TOPIC SUMMARY

In this lesson, you have learned that:

9 Module 1- EXERCISE FOR FITNESS

 Physical Activity is one of the best things people can do to improve their health. It is vital for
healthy aging and can reduce the burden of chronic diseases and prevent early death.
 Health-related components- aerobic capacity, muscular strength, muscular endurance,
flexibility, and body composition.

POST-ASSESSMENT

Instruction: Encircle the letter of your choice.

1. The ability to deliver and utilize oxygen is an indicator of a healthy heart.

a. aerobic capacity b. muscular strength c. body composition d. flexibility

2. It is often reported as the ratio of fat mass with the overall body mass.
a. aerobic capacity b. muscular strength c. body composition d. flexibility

3. It is the ability of the muscle to generate the greatest force.

a. aerobic capacity b. muscular strength c. body composition d. flexibility

4. Which of the following statements is true

a. Physical fitness is a broad term and has many components.
b. Physical activity is vital for healthy aging and can reduce the burden of chronic diseases and
prevent early death.
c. Physical Activity is one of the best things people can do to improve their health.
d. All of the above

5. It is affected by the structure of the joint and the muscles surrounding the joint.
a. muscular strength b. muscular endurance c. flexibility d. body composition

REFERENCES

 Lualhati Fernando-Callo, Peter Fermin Dajime (2016). Physical Education and Health, Rex
Book Store, Inc.