PE MODULE 1 Body Mass Index (BMI) - ratio of body weight rather than just living.

(kg) and the square of the height (m). - state of complete physical, mental, and social
Lesson 1. Definition of Physical Fitness well-being, and not merely the absence of
BMI = W(weight)/H(height²)
Physical fitness disease or infirmity.
- body systems’ capacity to function effectively Health-related fitness - fitness programs that
The Nine (9) Dimension of Fitness
together to allow you to be healthy and are prescribed to improve the general health of
perform daily living activities. the individual. 1. Emotional wellness - understanding
- involves the performance of the heart and Health-related fitness standards - lowest fitness your feelings, coping with problems and
lungs and the muscles of the body. requirements for keeping good health, reducing stress effectively
- It enables us to perform up to our potential. the risk of chronic illnesses, and decreasing 2. Environmental wellness - helps us to
muscular-skeletal injuries. live in harmony with our surroundings by
Physically fit – able to complete everyday tasks doing something to preserve it.
with the minimum possible effort. 6 Components of Skill-Related Fitness
3. Financial wellness - relates to the
 Looking fit does not automatically mean  Agility: ability of the individual to change process of learning how to handle your
being fit. direction or position in space with financial expenses effectively.
 Age, sex, heredity, lifestyle patterns, quickness and lightness of movement 4. Intellectual wellness - keeping an open
exercise, and eating habits are some of  Balance: ability to keep an upright mind as you come across new ideas and
the factors that influence it. posture while either standing still or improving your knowledge further.
moving. 5. Occupational wellness - encourages
The Eleven (11) Components of Physical Fitness  Coordination: ability to integrate the personal fulfillment and enrichment of
5 Components of Health-Related Fitness sense with muscles so as to produce one's life through work.
accurate, smooth and harmonious body 6. Physical wellness - keeping a safe body
 Cardiovascular endurance: the ability to
movement. and finding treatment when
perform exercises at moderate-to
 Speed: to cover a distance in a short appropriate.
vigorous intensities for a prolonged
amount of time 7. Sexual wellness - active involvement in
period of time.
 Power: ability of the muscles to release his or her life by discussing the various
 Muscular strength: how much force
maximum force in the shortest period of issues surrounding sexuality and sexual
your muscles can exert or how heavy
time. health.
weights they can lift.
 Reaction Time: amount of time it takes 8. Social wellness - develop a set of
 Muscular endurance: the ability of your
to start a movement once your senses spiritual values that will help you achieve
muscles to sustain exercise for a period
signal the need to move. purpose and meaning.
of time.
9. Spiritual wellness - develop a set of
 Flexibility: the ability to move muscles Lesson 2. Defining Wellness spiritual values that will help you achieve
and joints through a full range of motion. purpose and meaning.
 Body composition: your body’s ratio of Wellness - act of consistently practicing healthy
fat mass to fat-free mass like muscle and habits to achieve better physical and mental
bone health results, so you prosper while living,
 Lesson 3. Training Concepts and - Alternating between intense bouts of exercise  walking, running, hopping, leaping, jumping,
Methodologies and low intensity exercise skipping, galloping, and sliding.

Key principles to keep in mind while creating - It can be used anaerobically (in gym and Non-locomotor movements - sometimes
a fitness program: weights) and aerobically with cardio called axial movements, refer to the body's
movements without allowing the body to
1. Specificity - training must be customized - It burns more fat, improves endurance, and
travel.
to the needs of the sport in order to builds strength
improve fitness in the affected body  Bending, shaking, stretching, swaying,
Benefits of High Intensity Interval Training
parts. swinging, turning, twisting, and wiggling
(HIIT) Build muscle
2. Overload - training more than usual can
fitness be enhanced. You must exert 1. Help lose weight quickly
Movement Concepts
considerable effort. 2. Improves aerobic and anaerobic
3. Progression - Start slowly and then capacity for all over fitness 1. Body awareness - Learning a person's body
gradually increase the amount of 3. for all over fitness parts and understanding what the parts can
exercise you perform. while maintaining do, and moving the parts
Persuade (someone) to do of HIIT
overloading. 2. Spatial awareness - Knowing how much
4. Reversibility - Any adaptation that 1. Muscle loss space the body occupies and utilizing the
occurs as a result of exercise will be 2. Muscle cramps or severe muscle injury body in physical space.
reversed when you cease training. You 3. Slow recovery 3. Directional awareness - Understanding left
will lose fitness if you take a break or do 4. Loss of energy and right, up and down, in and out, top and
not work out frequently enough. 5. Fatigue bottom, and front and back;
4. Temporal awareness - The construction of
FITT principles HIIT workout should be done up 3 times/week
an internal time structure that identifies
on alternate day and focus on healthy diet to get
1. Frequency - Decide how often you movement-time relationships;
quick and better results.
would like to train. 5. Relationship awareness - Understanding
2. Intensity - Choose how hard you want to Fundamental Body Movements - foundations with what the body makes movements, or
work out. for physical activities such as games, sports, and with whom the body makes movements.
3. Time - Choose how long you will train. recreational activities.
Movement Principles
4. Type - Choose which training techniques - specific collection of skills that involve various
to employ. body parts but should NOT be confused with 1. Balance. The capacity to sustain the
sporting abilities. body's line of gravity within the support
The High Intensity Interval Training (HIIT) Types of Fundamental Body Movements base with minimal postural sway.
Program - exercises performed in repeated quick Locomotor movements - refer to the body's 2. Centering. Your human body's core,
bursts at maximum or near maximal effort with movements, where the body travels from one where all body movements emanate
periods of rest or low activity between bouts. location to another point. There are eight and hold you as you move together.
- It`s an effective training method. major locomotor movements
 3. Center of gravity. The balance point or physical activity (e.g., arthritis, back  helps educators and trainers tailor
that point where all the body's weight is pain)? activities to the needs and limitations of
11 distributed equally across all sides 4. Other medical conditions – Are you their students or clients, promoting safe
4. Posture. The body's presumed position currently being treated for high blood and effective physical activity.
either with support during muscle pressure, diabetes, or other health
activity or a coordinated action by a problems?
group of muscles working to maintain 5. Medications – Are you taking any
stability. medications that could affect physical
5. Gesture. The use of the body to convey activity?
emotions and ideas through movement
Who Should Use the PAR-Q Test?
patterns as an expressive instrument.
6. Rhythm. The pattern and emphasis of  Individuals starting an exercise program:
beats Before beginning any new fitness routine,
7. Breathing. The use of inhalation and especially for individuals who are sedentary
exhalation to give fluidity and harmony or have certain health conditions, the PAR-Q
to a person's movement. helps assess readiness for physical activity.
Physical Activity Readiness Questionnaire Test  Health professionals and personal trainers:
(PAR-Q Test) - screening tool used to determine The PAR-Q is often used by fitness
whether an individual is ready to engage in instructors, PE teachers, and personal
physical activity or exercise. trainers to screen participants and
determine 12 whether they need further
To assess whether a person has any health evaluation by a healthcare provider before
conditions that may put them at risk during exercising.
physical activity.
Outcome of the PAR-Q:
Key Features of the PAR-Q Test:
 "No" to all questions, it suggests they are
- consists of a series of yes or no questions generally safe to begin moderate-
related to a person's health history and current intensity physical activity.
physical condition.  "Yes" to one or more questions, it
indicates the need for further medical
1. Heart conditions – Have you ever
consultation.
experienced chest pain during physical
activity? Importance in Physical Education:
2. Dizziness or fainting – Do you ever feel
lightheaded or faint during exercise?  ensures that students or participants
3. Bone or joint issues – Do you have any engage in physical activities that are safe
musculoskeletal issues that could affect for their health status.