PHYSICAL ACTIVITIES TOWARD
HEALTH AND FITNESS 1
Module 1
(4 hrs.)
Module 1 PHYSICAL ACTIVITY
Physical Activities Toward Health and Fitness 1 2
Introduction
This module prepares you to become more physically active. It tells you the
importance of physical activity, the physical activity guidelines on how you can keep
yourself fit. If you are more active, you feel more energetic and healthier .
Learning Outcome
At the end of the module, you will be able to:
explain the importance of physical activity in one’s life,
establish an understanding of active life in improving one's health;
create a physical activity log.
Learning Content
Definition of Physical Activity
According to the World Health Organization, Physical Activity (PA) is
defined as any bodily movement produced by skeletal muscles that require
energy expenditure.
Physical activity may include:
Active recreation
Sports participation
Cycling
Walking
Play
Dance
Gardening
House cleaning
Carrying heavy shopping
It is even more important for you to be physically active. The physical
activities mentioned above will:
ease muscle strain
relief mental tension
improve blood circulation
improve muscle activity
create some routine to your day in these unfamiliar times.
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Importance of Physical Activity
According to Dr. James Sallis (2020), these benefits are:
Physical activity enhances immune function and reduces inflammation
therefore it could reduce the severity of infections.
Physical activity improves common chronic conditions that increase the
danger for Cardiovascular Disease, Diabetes).
Physical activity may be a great stress management tool by reducing
symptoms of anxiety and depression.
Physical activity helps bring cortisol levels in balance. Stress and
distress create an imbalance in cortisol levels and this negatively
influences immune function and inflammation.
Physical Activity Guidelines
World Health Organization (WHO) recommends 150 minutes of moderate-
intensity or 75 minutes of vigorous-intensity physical activity per week, or a
combination of both. These recommendations can still be achieved even at home,
with no special equipment and limited space.
The following are some recommendations on the way to stay active and
reduce sedentary behavior while at home:
Take short active breaks during the day. Short bouts of
physical activity add up to the weekly recommendations. You
may use the suggested exercises below as inspiration move a
day. Dancing, twiddling with children, and performing domestic
chores such as cleaning and gardening are other means to
remain active reception.
Follow an online exercise class. Take advantage of the wealth
of online exercise classes. Many of these are free and can be
found on YouTube. If you’ve got no experience performing these
exercises, be cautious and aware of your limitations.
Walk. Even in small spaces, walking around or walking on the
spot, can help you remain active. If you have a call, stand, or
walk around your home while you speak, instead of sitting down.
If you opt to travel outside to steer or exercise, make a certain to
take care of a minimum of a 1-meter distance from people.
Physical Activities Toward Health and Fitness 1 4
Stand up. Reduce your sedentary time by standing up
whenever possible. Ideally, aim to interrupt sitting and reclining
time every half-hour. Consider fixing the standing desk by
employing a dinner table or stacking a pile of books or other
materials, to continue working while standing. During sedentary
leisure time prioritize cognitively stimulating activities, like
reading, board games, and puzzles.
Relax. Meditation and deep breaths can help you remain calm.
A few examples of relaxation techniques are available below for
inspiration.
Eat healthily and stay hydrated. Drinking water instead of
sugar-sweetened beverages. Limit or avoid alcoholic beverages
for adults and strictly avoid these in children, and pregnant and
breastfeeding women, or for other health reasons. Ensure plenty
of fruits and vegetables, and limit the intake of salt, sugar, and
fat. Prefer whole grains rather than refined foods.
Benefits of Physical Activity
Being physically active will be a challenge for you but you must find and
plan ways to be active and reduce our sedentary time. Although your movement
around your neighborhood, town, city, country, and the world might be restricted,
it remains critical that you move more and sit less.
There are many benefits of physical activity. According to Physiopedia, these
include:
Strengthening and maintaining your immune system strength - being
less vulnerable to infections .
Reduces high blood pressure
Weight management
Reduces the risk of heart disease
Reduces the risk of diabetes
Reduces the risk of stroke
Reduces the risk of certain cancers
Improves bone and muscle strength
Improves balance
Improves flexibility
Improves fitness
Improves mental health
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Reduces the risk of depression
Reduces the risk of cognitive decline
Delays the onset of dementia
Improves overall feeling of well-being
In children, physical activity may support healthy growth and
development
reduce the risk of disease in later life
help in the development of fundamental movement skills
Social Media Tiles on Being Active At Home
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Teaching and Learning Activities
Name: ___________________________ Score: __________________
Course/Section: ____________________ Date Submitted: __________
ACTIVITY 1
Instructions: Answer the following questions below.
1. How does regular exercise contribute to overall physical and mental well-
being, and why is it considered essential for maintaining a healthy lifestyle?
Physical Activities Toward Health and Fitness 1 7
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2. How can you incorporate physical activity into your daily routine to stay
healthy and fit?
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Submitted to:
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Professor
Remarks:
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ACTIVITY 2
Home-Based Exercises
Instructions: Do the following home-based exercises. Take a video of yourself
doing the activity.
Knee to elbow
Touch one knee with the opposite elbow,
alternating sides. Find your own pace. Try to
perform this for 1–2 minutes, rest for 30–60
Physical Activities Toward Health and Fitness 1 8
seconds, and repeat up to 5 times. This exercise
should increase your heart and breathing rates.
Plank
Support your forearms firmly on the ground,
with the elbows under the shoulders. Keep the
hips at the level of the head. Hold for 20–30
seconds (or more, if possible), rest for 30–60
seconds, and repeat up to 5 times. This exercise
strengthens your belly, arms, and legs.
Back extensions
Touch your ears with your fingertips and lift
your upper body, keeping the legs on the ground.
Lower the upper body again. Perform this exercise
10–15 times (or more), rest for 30–60 seconds,
and repeat up to 5 times. This exercise
strengthens your back muscles.
Squats
Place your feet at a hip distance with the
toes pointing slightly outwards. Bend the knees as
much as feels comfortable, keeping the heels on
the ground and the knees over (not in front of) the
feet. Bend and stretch the legs. Perform this
exercise 10–15 times (or more), rest for 30–60
seconds, and repeat up to 5 times. This exercise
strengthens your legs and glutes.
Side knee lifts
Touch your knee with your elbow, lifting the
knee to the side, alternating sides. Find your own
pace. Try to perform this for 1–2 minutes, rest for
30–60 seconds, and repeat up to 5 times. This
exercise should increase your heart and breathing
rates.
Superman
Place your hands under your shoulders and
knees under your hips. Lift one arm forward and
Physical Activities Toward Health and Fitness 1 9
the opposite leg back, alternating sides. Perform
this exercise 20–30 times (or more), rest for 30–60
seconds, and repeat up to 5 times. This exercise
strengthens your belly, glutes, and back muscles.
Bridge
Plant your feet firmly on the ground with the
knees over the heels. Lift the hips as much as it
feels comfortable and slowly lower them again.
Perform this exercise 10–15 times (or more), rest
for 30–60 seconds, and repeat up to 5 times. This
exercise strengthens your glutes.
Chair dips
Hold onto the seat of a chair, with your feet
about half a meter away from the chair. Bend your
arms as you lower your hips to the ground, then
straighten the arms. Perform this exercise 10–15
times (or more), rest for 30–60 seconds, and
repeat up to 5 times. This exercise strengthens
your triceps.
Chest opener
Interlace your fingers behind your back.
Stretch your arms and open your chest forward.
Hold this position for 20–30 seconds (or more).
This position stretches your chest and shoulders.
Child’s pose
With the knees on the ground, bring your
hips to your heels. Rest your belly on your thighs
Physical Activities Toward Health and Fitness 1 10
and actively stretch your arms forward. Breathe
normally. Hold this position for 20–30 seconds (or
more). This position stretches your back,
shoulders, and sides of the body.
Seated meditation
Sit comfortably on the floor with your legs
crossed (alternatively, sit on a chair). Make sure
your back is straight. Close your eyes, relax your
body, and progressively deepen your breathing.
Concentrate on your breath, trying not to focus on
any thoughts or concerns. Remain in this position
for 5–10 minutes or more, to relax and clear your
mind.
Legs up the wall
Bring your hips to close (5–10 cm) to the
wall and let your legs rest. Close your eyes, relax
your body, and progressively deepen your
breathing. Concentrate on your breath, trying not
to focus on any thought or concern. Rest in this
pose for up to 5 minutes. This position is meant to
be comfortable, relaxing, and de-stressing.
---------------cut this page and submit it to your teacher personally or online
--------------
Name: ___________________________ Score: __________________
Course/Section: ____________________ Date Submitted: __________
ACTIVITY 3
Physical Activity Log
Record your activity goals for 1 week.
Physical Activities Toward Health and Fitness 1 11
Record the type of activity you do and how long you’re active. For example,
record any physical activity that lasts at least 10 minutes, or the number of
steps you take. Use a pedometer (an instrument that counts the number of
steps you take). General recommendations are to take 10,000 steps per day.
Record notes on how the activity felt, what you noticed, and things you
learned while doing the activity.
Date Type of Activity Goal Minutes of Notes
Activity or
Number of Steps
Day 1
Date
Day 2
Date
Day 3
Date
Day 4
Date
Day 5
Date
Day 6
Date
Day 7
Date
ACTIVITY 4
Perform an early morning workout challenge to improve your health and mood
for the day. Prepare your body to burn calories for the entire day by following a video
of a 20-min workout. Click the link https://www.youtube.com/watch?v=PG2f3GF5RlI
Top 10 Morning Exercises To Do At Home. Take a video of yourself while doing
the activity.
Let’s begin!
Rubrics for Assessment
Physical Activities Toward Health and Fitness 1 12
Rubrics for Activity 1
Category Exemplary Superior Satisfactory Unsatisfactory
4 pts 3 pts 2 pts 1 pts
Knowledge/ Demonstrates Demonstrates a Demonstrates a Demonstrates
Comprehension thorough considerable considerable limited
understanding of understanding of understanding of understanding of
topics the topic the topic the topic
Content The response The response The response The response is
indicates depth & indicates lacks focus or unclear, illogical
complexity if simplistic or demonstrates or incoherent
thought in repetitive confused or
answering the thoughts in conflicting
essay question answering the thinking
essay question
Quality of The response The response The response has The response had
Writing was written in an was written in an a little style or no style or voice
extraordinary interesting style voice
style & voice Gives no new
Somewhat Gives some new information & very
Very informative informative & information but poorly organized
& well organized organized poorly organized
Grammar, Almost no Few spelling & Some spelling, So many spelling,
Punctuation & spelling, punctuations punctuation or punctuation &
Spelling punctuation or errors, minor grammatical grammatical
grammatical grammatical errors errors that it
errors errors interferes with the
meaning
Sub Totals
Over-all Score
Rubrics for Activity 2 and 4
Advance Intermediate Needs Improvement
3 points 2 points 1 point
The exercise was done The exercise was done The exercise was done in
perfectly with minor errors the wrong form
Rubrics for Activity 3
Score Description
4 All requirements of tasks are completed
3 Most requirements of tasks are completed
2 Many of the tasks are missing
1 Demonstrate no understanding of the tasks
0 No response/task not attempted
Physical Activities Toward Health and Fitness 1 13
Recommended Learning Materials and Resources for
Supplementary Reading
Physical Activity Guidelines please click the link below:
https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf
Take a look at the physical and mental benefits of an exercise program, click
the link
Physical, Mental, And Overall Health Benefits Of Regular Exercise - How
Exercise Improves Health https://www.youtube.com/watch?v=-lxg-35Xo_o
Watch to find out, and learn more about the benefits of exercise for your
heart. For more information about getting active, visit the link
What happens inside your body when you exercise?
https://www.youtube.com/watch?v=wWGulLAa0O0&t=94s
Listen to the lectures of Dr. James F Sallis for a special online course on
COVID-19 visit the link
Physical activity + COVID 19
https://www.youtube.com/watch?v=F4mcbi9tD-M
Flexible Teaching-Learning Modality (FTLM) adopted
Online (synchronous)
FB Messenger, google classroom, google meet
Remote (asynchronous)
module
Physical Activities Toward Health and Fitness 1 14
Assessment Task
---------------cut this page and submit it to your teacher personally or online
--------------
Name: ___________________________ Score: __________________
Course/Section: ____________________ Date Submitted: __________
Instructions: Choose the best answer to the following questions. Write your answer
on the space before the number.
______ 1. Experts recommend that we undertake regular physical activity to enjoy
better health and a reduced risk of many common diseases. But how much exercise
is recommended?
a. an hour of vigorous exercise, such as circuit training or an aerobics class,
once a week
b. an hour of light exercise, twice a week
c. at least two and a half hours of moderate-intensity activity a week, or 75
minutes of vigorous-intensity activity
d. an hour of vigorous exercise every day
______ 2. What extent is it true that exercise is an effective way to lose weight?
a. true – exercise helps you lose weight very quickly and easily
b. true – but you need to do a very challenging sort of exercise
c. not true – it's quite hard to lose weight through exercise alone
d. totally untrue – exercise doesn’t help you to lose weight
______ 3. Being physically fit has benefits for your mental health.
a. True b. False
______ 4. According to the Physical Activity Pyramid, you should participate in
activities to increase your muscular fitness more often than activities to increase your
aerobic fitness.
a. True b. False
______ 5. One of the recommended physical activity guidelines for teens is to:
a. Participate in strength training at least 7 days a week
b. Participate in aerobic activity two or less days a week.
c. Participate in vigorous aerobic activity at least three days a week.
d. Participate in calisthenics every day of the week
______ 6. Physical inactivity is a modifiable risk factor for cardiovascular disease.
a. True b. False
______ 7. Physical activity can counteract the harmful effects of other risk factors,
such as high cholesterol and high blood pressure.
Physical Activities Toward Health and Fitness 1 15
a. True b. False
______ 8. Heart & Stroke recommends that adults accumulate at least 30 minutes of
moderate- to vigorous-intensity aerobic physical activity per week.
a. True b. False
______ 9. You don’t get health benefits from exercise unless you are exercising
vigorously.
a. True b. False
______ 10. If you can’t quite meet the physical activity guidelines, it is a waste of
your time to do any physical activity.
a. True b. False
References
Nieman DC, Henson DA, Austin MD, et al. Upper respiratory tract infection is
reduced in physically fit and active adults. British Journal of Sports Medicine
2011;45:987-992.
Physical Activities Toward Health and Fitness 1 16
Physical Activity and COVID-19. (2020, June 25). Physiopedia, . Retrieved 12:19,
August 17, 2020, from https://www.physio-pedia.com/index.php?
title=Physical_Activity_and_COVID-19&oldid=241639.
Punzalan, Mondina, Taguba, Navalta, Medina-Bulatao.2019. Revised PHYSICAL
EDUCATION 1 Movement Enhancement. Mindshapers Co., Inc. Manila.
Sallis, JF. Physical activity + COVID-19. Lecture to UC San Diego medical
students. March 2020. Published on 1 April 2020. Available
from https://www.youtube.com/watch?v=F4mcbi9tD-M. [last accessed 10 April
2020]
Werner W. K. Hoeger & Sharon A. Hoeger.2012. Principles and Labs for FITNESS &
WELLNESS. Eleventh Edition. Wadsworth Cencage Learning. Belmont,CA.
World Health Organisation. Be Active During COVID-19. Available
from https://www.who.int/news-room/q-a-detail/be-active-during-covid-19 [last
accessed 6 April 2020]
