www.cbsua.edu.

ph

A. COURSE OVERVIEW

Course Code MT 3

Course Name Basic tools, and testing equipment, and fundamentals of refrigeration
and air-conditioning
Course Deals with the study of the different types and function of tools and
Description testing equipment, it also covers the basic fundamentals of refrigeration
and air conditioning

Credit Units 12 units

Contact Hours 12 hours/week

B. COURSE CALENDAR

Week Begin Date Topics Assessment

Aug. 24-28, CLASS ORIENTATION
2020 Philosophy, Vision,
Mission, Quality Policy,  Index Card and picture
University Goal,  To introduce themselves to each other
1 Guiding Values using only emoji. Students had to guess
Core Principles what each other’s emoji chains meant

2-3 Sept. 1-11, Unit I.  Internet, laptop and module

20120 An Introduction to  Pre-test and post test
Fitness  Medical record
 Demonstrate and apply each individual
Chapter I. Moving on responsibility in making decisions as to
to Fitness how one should value fitness.

4-5 Sept. 14-25, Chapter II. Testing  Calculating the body mass index
2020 your fitness  Perform the fitness test trial 1 and 2
 Application and self - knowledge
 Answer the questions
 Video Presentation

6 Sept. 28- Oct. Assessment  Summative Test

2, 2020
 Week Begin Date Topics Assessment

 Perform the components of Fitness.

Video Presentation

7-9 Oct. 5- Chapter III. Getting

23,2020 active your Way  Pre- Test and post test
 Knowledge Checking (Question and
Answer)
 Interpretation
 Activity Pyramid
10-11 Oct. 26-30, Chapter IV. Think  Pre- Test and post test
2020 – Nov. About Your Self  Knowledge Checking (Question and
2-6, 2020 Answer)

 Short Quiz

12 Nov. 9-13, Assessment  Make a vlog

2020
 Cellphone, laptop and video editor

13-17 Nov. 16- 27, Chapter V. Dance  Make a vlog

2020
Dec. 1-11,  Cellphone, laptop and video editor
2020
 Proper Dress out

18 Dec. 14-18, FINAL EXAMINATION  Paper and pen

2020

C. ABOUT THE AUTHOR

J-layne Macalintal-Gariando is a COS faculty member who work at Central

Bicol State University of Agriculture-Sipocot campus, College of Industrial
Technology handling Physical Education.

J-LAYNE M. GARIANDO
Faculty, Calloge of Industrial Technology
[email protected],ph
+639102237729
D. ASSESSMENT
 Course
Percen- Graduate
Assessment Type Learning Due Date
tage Attributes
Outcomes
Week 1-5 Quizzes, Activities 20% CO1, CO2, CO3 Weekly Knowledge,
Performance Task CO4 understanding,
Processing,
Performance
Week 6 Summative Test 10% CO5 September Knowledge,
14 understanding,
Processing,

Week 7-11 Quizzes, Activities 15% CO6 Weekly Interpersonal

skills,
Critical, and
innovative
thinking skills
Week 12 Performance Task 15% CO8 October 23 Interpersonal
skills,
Critical, and
innovative
thinking skills
Week 13-17 Quizzes, Activities 20% CO9, CO10, Weekly Knowledge,
Performance Task understanding,
Processing,
Performance
Week 18 FINAL EXAM 20% CO11 December Knowledge,
4 understanding,
Processing,
Interpersonal
skills,
Critical, and
innovative
thinking skills

Week 1
VALUEs and CORE
PHILOSOPHY, VISION, MISSION, QUALITY POLICY, UNIVERSITY GOAL, GUIDING

PRINCIPLES
 I. INTRODUCTION

Knowing our own history, or the history of our institution, is important because it helps us to know who
we are, what our goals should be, and how to achieve the set goals while molding the future. Being familiar
with past and present events gives us the ability not only to learn from mistakes but also from the successes.

At the end of the unit, the student should be able to:

a. familiarize the digital classroom rules, course requirements and PVMGO
b. appraise the PVMGO relating to his specialization
c. explain the PVMGO on the context of his course specialization

II. PRE-COMPETENCY
Answer the following questions.
1. Why is it important to understand the PVMGO?
_______________________________________________________________________________
_______________________________________________________________________________
______________________________________________________________________

2. What does it take to be a CBSUA students?

_______________________________________________________________________________
_______________________________________________________________________________
______________________________________________________________________

III. LEARNING RESOURCES

LR1: Official webpage: https://www.cbsua.edu.ph/index.php/site/univPost/638

LR2: Facebook: www.facebook.com/CBSUAOFFICIALPAGE
LR3: Youtube: CBSUA Strategic Development Path https://www.youtube.com/watch?v=qGWoC0rJFgA

IV. EXPLORE

PHILOSOPHY
Education for Sustainable Human Development
VISION
An Agricultural Research University of Global Standards
MISSION
Leading innovations, building resilient and sustainable communities
QUALITY POLICY
Central Bicol State University of Agriculture commits to lead innovations in instruction, research, extension and
resource generation for clients’ satisfaction, resilient and sustainable communities.

CBSUA is dedicated to uphold its core values and principles, satisfy all applicable requirements and standards
through continual improvement of the quality management system.

UNIVERSITY GOALS
 1. Enable transformative and inclusive learning experiences
2. Generate and utilize new knowledge and technologies
3. Engage and empower communities
4. Intensify internationalization and resource generation initiatives
5. Establish one E-Governance system
6. Enhance management of university resources

CORE VALUES

 Quality and Excellence  Teamwork and Unity

 Professionalism  Liberalism
 Institutional Pride

COLLEGE GOALS

1. Nurture quality pre-service teachers who will demonstrate excellent performance in the areas of instruction,
research and publication, and extension;
2. Promote quality teacher education programs that prepare world-class teachers;
3. Develop relevant and responsive educational technologies through research;
4. Catalyze development through community engagement; and
5. Improve human and physical resources.

V.DISCUSSION BOARD
Familiarize the following.
Learn how to be on your best behavior in an online classroom with 10 netiquette guidelines every online student
needs to know.
CLASS RULES
1. Before posting your question to a discussion board, check if anyone has asked it already and received a reply.
2. Stay on topic. Don't post irrelevant comments, links, thoughts, or pictures.
3. Don't write or comment anything angry/sarcastic, even as a joke. Without hearing your tone, others might not realize
you're joking.
4. Don't type in ALL CAPS! If you do, it will look like you're yelling at others.
5. Respect the opinions of everyone. If you feel the need to disagree, do so respectfully.
6. If you reply to a question from a classmate, make sure your answer is accurate. Do not guess!
7. Remember to say "Please" and "Thank you" when asking for help from your classmates.
8. Be brief. If you write long responses, it's unlikely anyone will spend the time to read it all.
9. If you ask a question and many people respond, summarize all the answers and post it to benefit your whole class.
10. If you refer to something your classmate said, quote a few lines from their post so others know which post you're
referencing
11. Don't badmouth others or call them names. You may disagree with their ideas, but don't mock the person.
12. Run a spelling/grammar check before posting. Use complete words and sentences in all posts.
13. Be forgiving. If your classmate/instructor makes a mistake, don't badger him/her for it. Let it go - it happens to the
best of us.
14. Before asking a question, check the course content or search the internet to see if the answer is easy to find.
15. Reach out to your instructor if you have any questions/issues. We are still here to help, even virtually!

Attendance Policy for our Online Course

Success in this course is dependent on your active participation and engagement throughout the course. As such,
students are required to complete all assignments by the due date, and to actively participate in class discussions.

Additionally, students are expected to:

  Log in at least three times a week – on different days in order to completely weekly assignments, assessments,
discussions and/or other weekly deliverables as directed by the instructor and outlined in the syllabus;
 Participate in the weekly threaded discussions, this means that, in addition to posting a response to the thread
topic presented, students are expected to respond to each other and comment and questions from the
instructor and/or other students;
 If you find that you cannot meet the class' minimum discussion requirements due to such a circumstance,
please contact your instructor as soon as possible.

Students will not be marked present for the course in a particular week if they have not posted on the discussion forum
and/or submit assignment/essay or complete assessment if administered in that week.

VI. POST-COMPETENCY CHECKLIST

Answer the question below.

 Through your actions, will you or have you upheld the philosophy, vision and mission of CBSUA?
_________________________________________________________________________________________
_________________________________________________________________________________________
_________________________________________________________________________________________
_________________________________________________________________________________________
______________________________________________________________________

WEEK 2-3
CHAPTER AN INTRODUCTION TO FITNESS
I MOVING ON TO FITNESS

I. INTRODUCTION
The ultimate goal of physical education and Health curriculum is to achieve wellness.
Quality of life is a term used to describe wellness. It requires the integration of the different dimensions of
health and fitness to achieve the so-called “quality of life or wellness.”
Among teenagers, quality of life could be the ability to do the daily activities with little or no limitation,
and can function independently which leads to a significant contribution to the society. Students who
participate actively in a school, community and etc. to find satisfaction in what they are doing. This
satisfaction rooted from the mental, emotional, social, and physical challenges posed to them by their
involvement.
Fitness is the ability to live a full and balanced life. The totally fit person has a healthy and happy
outlook towards life. Fitness is the young man’s absolute necessity. It breeds self-reliance and keeps man
mentally alert. Physical Fitness is essential for human beings to adjust well with his environment as his mind
and body are in complete harmony.
It’s generally agreed that physical fitness is an important part of the normal growth and development
of a child, a generic definition regarding the precise nature of physical fitness has not been universally
accepted. Through research and scholarly inquiry, it is clear that the multi-dimensional characteristics of
physical fitness can be divided into two areas: health related fitness and physical fitness.
 II. PRE-COMPETENCY CHECKLIST

PRE-TEST: READ AND ANALYZE THE FOLLOWING STATEMENT. WRITE YOUR ANSWER IN
THE SPACE PROVIDED.

_________________1. It is the ability to use your entire body for long periods of time without
stopping. This requires a strong heart, lungs, and clear blood vessels.
_________________2. The quotient of your body weight in kilograms divided by the square of your
height in meters.
_________________3. It is the ability to move quickly and precisely of change direction without
losing balance.
_________________4. The ability of parts of the body to work together to move smoothly and
accurately.
_________________5. A type of test to measure reaction time as to fast a person can respond to
stimulus.
_________________6. A type of test that can reach over your shoulder with your right hand as you
try meet it with your left hand at your back.
_________________7. It is the ability to flex muscles and move joints freely.
_________________8. It is the ability to maintain your center of mass over a base of support.
_________________9. It is the ability to transfer energy explosively into force.
_________________10. What does HRF stand for?

III. LEARNING RESOURCES

To access the following resources, please click the link below.

 http://wiki.engageeducation.org.au/health-and-human-development/unit-3/area-of-study-1-understanding-
australias-health/dimensions-of-health/

IV. EXPLORE
 UNI AN INTRODUCTION TO FITNESS

TI John and Kyrie have encountered a

dilemma between their promise to organize a party for
a balikbayan friend and to prepare for the upcoming
quarterly exam. The best friends find it difficult to manage
their duties as a student and their responsibilities as a
friend. Other than managing their time, the best friends
are facing another problem – now both of them are
feeling tense and tired.

Have you experienced the same?

Why did they feel tense and tired?

How can you endure the challenges?

Challenges during high school years are inevitable.

These are the usual never-ending assignments, group,
Projects, crushes, peer pressures, exams, and even your
Strict and conservative teacher. These would you under-
stand the concept of physical fitness and to show how
you can achieve and possess the desired level of fitness.

CHAPTE MOVING ON TO FITNESS

RI
The ultimate goal of physical education and Health curriculum is to achieve wellness.
Quality of life is a term used to describe wellness. It requires the integration of the different dimensions of
health and fitness to achieve the so-called “quality of life or wellness.”

Among teenagers, quality of life could be the ability to do the daily activities with little or no limitation,
and can function independently which leads to a significant contribution to the society. Students who
participate actively in a school, community and etc. to find satisfaction in what they are doing. This
satisfaction rooted from the mental, emotional, social, and physical challenges posed to them by their
involvement.
Fitness is the ability to live a full and balanced life. The totally fit person has a healthy and happy
outlook towards life. Fitness is the young man’s absolute necessity. It breeds self-reliance and keeps man
mentally alert. Physical Fitness is essential for human beings to adjust well with his environment as his mind
and body are in complete harmony.
It’s generally agreed that physical fitness is an important part of the normal growth and development
of a child, a generic definition regarding the precise nature of physical fitness has not been universally
accepted. Through research and scholarly inquiry, it is clear that the multi-dimensional characteristics of
physical fitness can be divided into two areas: health related fitness and physical fitness.

THE DIMENSION OF HEALTH AND FITNESS

Some manifestations of Fitness

Dimension Negative Positive
Emotional Depressed Happy
Mental Ignorant Informed
Physical Unfit Fit
Social Lonely Involved

This chapter is jump-start to wellness. Simply begin with understanding that health and
fitness are personal matters, and everything else will follow.

Perspective over Physical Fitness:

A Multidimensional State of Being

The important of Physical Education

Physical activity and exercise is important for everyone. Children, adolescents, and adults of all
ages need regular physical activity. Physical activity promotes good health, and you should stay
active throughout all stages of your life regardless of your body type or BMI.
Understanding the benefits of physical fitness and knowing how active you should be can help you
maintain good health and improve your overall quality of life. Here are a few benefits of regular
physical activity that demonstrate the importance of physical fitness.

Save money

According to the Centers for Disease Control and Prevention, chronic diseases cause 7 out of 10
deaths in the U.S., and treating chronic diseases accounts for 86% of U.S. healthcare costs. While
some diseases cannot be prevented, you can reduce your risk for certain disease – such as heart
disease and diabetes – through reducing risky behaviors and living a healthy lifestyle.

Making healthy choices, such as engaging in regular physical activity, can reduce your risk for many
health issues and complications that can result in expensive medical care.

Increase your life expectancy

Numerous studies have shown that regular physical activity increases life expectancy and reduces
the risk of premature mortality. There’s not a magic formula that translates hours of physical activity
into hours of life gained, but research suggests that people who are more active tend to be healthier
and tend to live longer.

Reduce your risk of injury

Regular exercise and physical activity increase muscle strength, bone density, flexibility, and
stability. Physical fitness can reduce your risk for and resilience to accidental injuries, especially as
you get older. For example, stronger muscles and better balance mean that you’re less likely to slip
and fall, and stronger bones mean that you’re less likely to suffer bone injuries should you take a
tumble.

Improve your quality of life

A sedentary lifestyle and a lack of physical activity can take a toll on a person’s body. Physical
inactivity is associated with an increased risk for certain types of cancer, numerous chronic
diseases, and mental health issues. Exercise, however, has been shown to improve mood and
mental health, and provides numerous health benefits. Of course, physical fitness also allows you to
do things that you may not otherwise be able to do.

Stay active

Staying active and healthy allows you to do activities that require a certain level of physical fitness.
For example, hiking to the top of a mountain is a rewarding experience that instills a sense of
accomplishment and provides spectacular scenery, but there are people who cannot experience
this due to fitness limitations.

But even walking around the zoo with your family or playing on the playground with your children
can be challenging for those who neglect physical activity for extended periods of time. Being active
means that it’s easier to stay active as you get older.
Improve your health

There are numerous health advantages to physical fitness. Regular exercise and physical activity
promotes strong muscles and bones. It improves respiratory, cardiovascular health, and overall
health. Staying active can also help you maintain a healthy weight, reduce your risk for type 2
diabetes, heart disease, and reduce your risk for some cancers.

In other words, staying active is a crucial part of maintaining good health and wellness.

Here are the CDC physical activity guidelines for children, adults, adults over 65, and pregnant or
postpartum women.

Encourage your family to be more active, and challenge yourself to meet daily or weekly physical
activity goals. Play outdoor sports with the whole family, schedule time each day to go to the gym,
or pick up healthy, active hobbies like hiking or cycling. National Physical Fitness and Sports Month
is a great time to get more active, but don’t stop at the end of the month. Make exercise and
physical activity a permanent part of your daily routine!

Components of Physical Fitness

Given the multidimensional characteristics of physical fitness, it can be divided into two areas:
HEALTH –RELATED FITNESS
This Component of physical fitness refers to the aspects of physiological function that protect us
from inactive lifestyle. It can be improved through properly selected physical activities. This
component is directly associated with good health.

SKILL-RELATED FIRNESS
Skill – Related fitness includes those physical qualities that enable a person to perform in physical
or sport activities. This component is directly associated with performance than good health. It is
synonymous to motor fitness.
Factors Influencing Fitness
HEREDITY. A factor over which we have a little control. It influences each of the parts of health-
related fitness, including our tendencies to build muscle and deposit fat.
AGE. Unlike heredity, age is another factor in which we have no control. Age does matter as it
affects speed, strength, and endurance.
DISABILITY. Many Types of disabilities affect health and fitness. Disabilities like loss of limb,
impaired intellectual functioning, among others can make it difficult to function in certain
circumstances but not necessary limiting health and fitness.
ENVIRONMENT. We can expect personal control over selecting healthy environment rather than
exposing ourselves to unhealthy or unsafe environment. The environment refers to physical, social,
spiritual, workplace and others.
HEALTHY LIFESTYLE. Regular Physical activity, good nutrition, and stress management are
considered to be the keys to healthy lifestyle.

V. DISCUSSION BOARD

1. Why is it important to be physically fit?

______________________________________________________________________________
______________________________________________________________________________
_____________________________________________________________________
2. How can you improve and sustain the desired level of physical fitness?
______________________________________________________________________________
______________________________________________________________________________
_____________________________________________________________________

VI. POST-COMPETENCY CHECKLIST

Complete the manifestations of fitness in the table below.

 Dimension of Health Positive Negative

Physical

involved

Depressed

ACT.Explanation
1

Fitness Quote: Write your view about the given quote on the blanks provided below.

Those who do not find time for

exercises will have to find time
for illness.

-Earl Derby

ACT. 2 Interpretation

Write a 30 words paragraph of each pictures, answering

the question “Is she/he physical fit?
 Culminating Activity
ACT. 3

As a teenager, the responsibility of making decision as regards to your personal fitness has
started. It is a good start to do a reflection.
 What were the things
you have enjoyed doing
in the past?

At present, what makes

it difficult for you to do
these things?

What do you intend to

do to successfully
accomplish all these
things with satisfaction?

WEEK 4-5
CHAPTER
II TESTING YOUR FITNESS

II. INTRODUCTION
Fitness Testing is an essential component in a fitness program. Testing reveals your
areas that need improvements. It creates motivation for students to perform better and also
 provides information to determine the potential athletes. Ideally, fitness testing should be
administered at the beginning and at the end of the year. If time permits, a test could also be done
in the middle of the year to constantly check the progress of the performance, validity of the test,
likewise, the effectiveness of the P.E. program.

III. PRE-COMPETENCY CHECKLIST

Take Note: If you have questions, don’t hesitate to ask for an assistance.

Identify the different physical fitness test demonstrated in the picture below.

1. ________________ 2. ___________________ 3. ______________________

4. _____________________ 5.

III. LEARNING RESOURCES

Click the link below

 https://youtube/6nDciQ4vx8U
 https://youtu.be/bPCubKS1qhc

V. EXPLORE

TESTING YOUR FITNESS

S
P
E
E
D
AGILITY
B
A
L
A
N
C
E
COORDINATION
 REACTION TIME POWER

V. DISCUSSION BOARD
Measure your body composition using your height and
weight. Classify your BMI with weight
Status.

Weight (in Kilograms)

Formula for BMI
= Height (in Meter)

Classification

Answer the question below.

1. What is the role of physical fitness testing in enhancing one’s fitness?

______________________________________________________________________
______________________________________________________________________
______________________________________________________________________

2. What are the fitness areas that need to be tested?

______________________________________________________________________
______________________________________________________________________
______________________________________________________________________

3. What are the basic considerations or preparations needed to be done before taking the test?
______________________________________________________________________
______________________________________________________________________
 ______________________________________________________________________

VII. POST-COMPETENCY CHECKLIST

Culminating Activity
Make a record of the result of the test performed.

Physical Fitness test Record Sheet

Name:     Gender:    
Age:     Date:    

Health - Related Fitness Components  

90 degree Zipper Modified  
BMI Curl - Up Step Test
Push-Up Test Sit & Reach  
First trial  

             
Second Trial  

             
             
Skill - Related Fitness Components  
Stork
40-Meter Basket ball Standing Stick Paper
Hexagon balance
Sprint Pass Long Jump Agility Test Stand test Drop Test Juggling
First trial  

             
Second Trial  

             

Note: Make a video record for 1st trial with the help of your friends, family and relatives. Send thru
email or messenger.
For 2nd trial online using zoom
Rubrics

PERFORMANCE LEVEL
5 4 3 2 1 Rate
Criteria Very Needs
Excellent Satisfactor Satisfactor Improvement
y y s Poor  
 Almost
 Showed showed
very high mastery of  Showed  Showed little
level of the fitness average mastery of  Performed
Mastery
mastery of test but mastery of the fitness poorly the
the fitness some fitness test test fitness test
test. errors were
evident  
 Executed
 Showed the fitness  Executed Executed the
Proper excellent test with the fitness fitness test
Execution performance average test with with little  Executed the
accuracy average accuracy fitness test
accuracy incorrectly  
 Showed  Showed  Showed
very high high level average
level of of balance level of  Showed very
balance and and poise balance little level of
Good
poise in the in the and poise balance and  Failed to
Form
performing performing in poise in show balance
the fitness the dance performing performing and poise
test steps the fitness the fitness performing the
test test fitness test  
Showed very  Showed  Showed
high interest high average  Failed to
Enthusias in executing interest in interest in  Showed little perform the
m the proper executing executing interest in Fitness test
fitness test. the proper the fitness executing the enthusiasticall
fitness test test fitness test y  
Total
           
Average
           

S Z U M W K R T A P U T Y A U
P H A I J I P E O F T R C R R
E V E J J L O W G J I G C A S

ACT. 4E MeL
Find
S J C B E Q V O N C U T O
D S U P E R X X U H G C R N R
Find A E R U N N I N G N A B L R R words from
the jumbled N X A J L A Y N E K T S U E Y letters that
refer to C W X H B L L I U D K U P Y N components
associated E I R Y K A H U G K A A S Y A with HRF and
SRF. Y G O D E I L I Y L U J P D Y
The words O A R U I A D A O N V L
are
L F T
U S V Y K N C S N D P K O O D
M U S C U L A R Z C A R G G H
L O V E U A L S T R E N G T H
interconnected and placed either vertically, horizontally, or diagonally. Write these
words in your activity notebook and define each word.
 WEEK 6 ASSESSMENT 1
Republic of the Philippines
CENTRAL BICOL STATE UNIVERSITY OF AGRICULTURE
Sipocot, Camarines Sur
www.cbsua.edu.ph

COLLEGE OF INDUSTRIAL TECHNOLOGY

1st Semester S/Y 2020-2021

NAME: _________________________________________Year & Section: __________________

Subject: Physical Education 1 Date: __________________________
Test I. READ AND ANALYZE THE FOLLOWING STATEMENT. WRITE YOUR ANSWER IN THE
SPACE PROVIDED.

_________________1. It is the ability to use your entire body for long periods of time without
stopping. This requires a strong heart, lungs, and clear blood vessels.
_________________2. The quotient of your body weight in kilograms divided by the square of your
height in meters.
_________________3. It is the ability to move quickly and precisely of change direction without
losing balance.
_________________4. The ability of parts of the body to work together to move smoothly and
accurately.
_________________5. A type of test to measure reaction time as to fast a person can respond to
stimulus.
_________________6. A type of test that can reach over your shoulder with your right hand as you
 try meet it with your left hand at your back.
_________________7. It is the ability to flex muscles and move joints freely.
_________________8. It is the ability to maintain your center of mass over a base of support.
_________________9. It is the ability to transfer energy explosively into force.
_________________10. What does HRF stand for?

Test II A. Match column A with column B and write the letter of your answer on the space provided.

COLUMN A COLUMN B

__________11. Running A. Muscular Strength

__________12. Push-up B. Stop Watch
__________13. Long-Jump C. Zipper Test
__________14. Flexibility D. Stick Drop Test
__________15. Reaction Time E. Ruler
F. Meterstick

B. Complete the table below.

Dimension of Health Positive Negative

Physical 16. 17.
18. 19. Depressed
20. informed 21.
22. Involved 23.

C. Write TRUE if the statement is correct and X if it is incorrect. Write your answer in the box
provided.

24. Eating healthful diet, regular exercise, enough sleep, regular medical and good
health habits and practices are ways to keep your body in good physical health.
25. Speed id the ability to move quickly or cover a distance in a short period of time.

26. POWER = Force X Distance / Energy

27. Muscular Endurance is the ability to exert effort over an extended period of time.
28. A Healthy person can be a more productive member of the community and
society.
29. Juggling Test a physical human skill involving the movement of an object through
the air.
30. Dynamic Balance is without movement.

D. Identify the different physical fitness test demonstrated in the picture below. Write HRF if it’s
under for Health-Related Fitness and SRF if it’s Skill-Related Fitness.
31.__________ 34. _________ 35. _________
32. __________ 33. ___________

Prepared by:

J-LAYNE M. GARIANDO
Contract of Service

WEEK 7-9
CHAPTER
GETTING ACTIVE YOUR WAY
III

I. INTRODUCTION

A Physically fit individual enjoys healthy living, works efficiently, enjoys leisure, and meets emergencies.
Motivated by the value derived being fit, getting active through physical activities should be your main
consideration.
To date, although several institutions have started, no Standard has yet been established as to
the amount and type of physical activities fit for the adolescents. This chapter attempts to provides a
framework or guide in identifying suitable and enjoyable physical activities that will lead to the ability of
the body to perform daily tasks effectively and efficiently.

II. PRE-COMPETENCY CHECKLIST

Cross out the number that best represents your answer.
1 = Strong Disagree 4 = Agree
2 = Disagree 5 = Strongly agree
3 = Undecided

1 I should do physical activity for may health 1 2 3 4 5

2 Regular Exercise helps me look at the best. 1 2 3 4 5
3 One of the main reasons I do regular physical activity is that it is 1 2 3 4 5
fun.
 4 Physical activity helps me get away from the pressures of daily 1 2 3 4 5
living.
5 Exercise offers me the opportunity to meet other people. 1 2 3 4 5
6 Competition is a good way to make physical activity fun. 1 2 3 4 5
7 Doing physical activity is something that makes me feel proud. 1 2 3 4 5
8 I like to do outdoor activities. 1 2 3 4 5

III. LEARNING RESOURCES

 https://www.slideshare.net/UsmanKhalid84/physical-activity-pyramid
 http:www.classbrain.com/artread/publish/article_31.shtml

VI. EXPLORE

What is physical activity?

Physical activity as any bodily movement produced by skeletal muscles that requires energy
expenditure – including activities undertaken while working, playing, carrying out household chores,
travelling, and engaging in recreational pursuits.

The term "physical activity" should not be confused with "exercise", which is a subcategory of physical
activity that is planned, structured, repetitive, and aims to improve or maintain one or more components of
physical fitness. Beyond exercise, any other physical activity that is done during leisure time, for transport to
get to and from places, or as part of a person’s work, has a health benefit. Further, both moderate- and
vigorous-intensity physical activity improve health.

How much of physical activity is recommended?

Children and adolescents aged 5-17years

 Should do at least 60 minutes of moderate to vigorous-intensity physical activity daily.

 Physical activity of amounts greater than 60 minutes daily will provide additional health
benefits.
 Should include activities that strengthen muscle and bone, at least 3 times per week.

Adults aged 18–64 years

 Should do at least 150 minutes of moderate-intensity physical activity throughout the week, or
do at least 75 minutes of vigorous-intensity physical activity throughout the week, or an
equivalent combination of moderate- and vigorous-intensity activity.
 For additional health benefits, adults should increase their moderate-intensity physical activity
to 300 minutes per week, or equivalent.
 Muscle-strengthening activities should be done involving major muscle groups on 2 or more
days a week.

Adults aged 65 years and above

 Should do at least 150 minutes of moderate-intensity physical activity throughout the week, or
at least 75 minutes of vigorous-intensity physical activity throughout the week, or an
equivalent combination of moderate- and vigorous-intensity activity.
 For additional health benefits, they should increase moderate-intensity physical activity to 300
minutes per week, or equivalent.
 Those with poor mobility should perform physical activity to enhance balance and prevent
falls, 3 or more days per week.
 Muscle-strengthening activities should be done involving major muscle groups, 2 or more
days a week.
 The intensity of different forms of physical activity varies between people. In order to be
beneficial for cardiorespiratory health, all activity should be performed in bouts of at least 10
minutes duration.

Benefits of physical activity and risk of insufficient physical activity

Regular physical activity of moderate intensity – such as walking, cycling, or doing sports – has
significant benefits for health. At all ages, the benefits of being physically active outweigh potential harm, for
example through accidents. Some physical activity is better than doing none. By becoming more active
throughout the day in relatively simple ways, people can quite easily achieve the recommended activity
levels.
Regular and adequate levels of physical activity:

 improve muscular and cardiorespiratory fitness;

 improve bone and functional health;
 reduce the risk of hypertension, coronary heart disease, stroke, diabetes, various types of cancer
(including breast cancer and colon cancer), and depression;
 reduce the risk of falls as well as hip or vertebral fractures; and
 are fundamental to energy balance and weight control.

Insufficient physical activity is one of the leading risk factors for global mortality and is on the rise in many
countries, adding to the burden of NCDs and affecting general health worldwide. People who are
insufficiently active have a 20% to 30% increased risk of death compared to people who are sufficiently
active.

Levels of insufficient physical activity

Several environmental factors which are linked to urbanization can discourage people from becoming
more active, such as:

 fear of violence and crime in outdoor areas

 high-density traffic
 low air quality, pollution
 lack of parks, sidewalks and sports/recreation facilities.

How to increase physical activity?

Countries and communities must take action to provide individuals with more opportunities to be
active, in order to increase physical activity.

Policies to increase physical activity aim to ensure that:

 in cooperation with relevant sectors physical activity is promoted through activities of daily living;
 walking, cycling and other forms of active transportation are accessible and safe for all;
 labor and workplace policies encourage physical activity;
 schools have safe spaces and facilities for students to spend their free time actively;
 quality physical education supports children to develop behaviors patterns that will keep them
physically active throughout their lives; and sports and recreation facilities provide opportunities for
everyone to do sports.
 The health benefits of physical activity will depend on your choice of physical activity and the
amount of time to be spent for each activity. Physical activity must be performed in moderation on
daily basis. For beginners, start with short sessions and gradually build up until you reach your
desired level of activity.

V. DISCUSSION BOARD

Knowledge Check: Answer the question below.

1. What is an effective physical activity?

___________________________________________________________________________
___________________________________________________________________________
 ___________________________________________________________________________
___________________________________________________________________________

2. What are the benefits of an exercise or any physical activity?

___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
__________________________________________________________________________

3. What does physical activity pyramid tell us about the amount of time to be allotted for each
type of physical activity?
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
__________________________________________________________________________

4. What should be your preparation before and after a physical activity?

___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________

VI. POST-COMPETENCY CHECKLIST

Scenario: In a community outreach program of your
school, you are tasked to advocate the benefits of physical activity before teaching your audience
with some fundamental exercises and lifelong activities. How would you convince them ?
Write down a convincing message or talk about the benefits of physical activities.
______________________________________________________________________________________
______________________________________________________________________________________
______________________________________________________________________________________
______________________________________________________________________________________
______________________________________________________________________________________
______________________________________________________________________________________
______________________________________________________________________________________
______________________________________________________________________________________
______________________________________________________________________________________
______________________________________________________________________________________
______________________________________________________________________________________
______________________

Activity Pyramid ACT. 5

List your physical activity participation.

WEEK 10-
11
THINK ABOUT YOUR SELF
CHAPTER
I. INTRODUCTION
 Teenagers want to make changes but unable to do so. There are those who are torn between
personal desire for fitness and the many hindering factor like schedule, peer pressure, and attitude. A
change in behavior and lifestyle requires strong self-management skills particular in self-planning. This
chapter takes you to the basic process of self-planning.

II. POST-COMPETENCY CHECKLIST

Explanation

What makes a good fitness plan?

III. LEARNING RESOURCES

Click the link below
 https://www.youtube.com/watch?v=w0iVTQS8ftg
 https://www.youtube.com/watch?v=aY-jST9htEM

IV. EXPLORE

Fitness Planning

 Simple planning techniques that bring clarity to what you're working towards and ensure that
you're going about it in the right way.

Why should you plan your fitness?

Aimless training is a waste of time and a fitness plan will solve this problem.
You can't train aimlessly, without intelligent intent and expect to drop two dress sizes or pack on five
pounds of muscle mass. Without a plan you have a vague mountain to climb, with no real goals,
actions on how to achieve it, or way of measuring progress.
Most people know how they want to look, or how much they want to lift, but aren't sure about how to
get there and have no plan driving them forward.
Creating a plan is quick and painless and brings clarity to your training. You know what you want to
achieve, how you're going about it, and what progress you've made so far... and suddenly things
seem less daunting.
This is also a great motivational tactic because you have something to work towards and measure.

Our approach to fitness planning is

based around four key steps
Define. Plan. Track. Refine.
Define your goals. Plan how you're going to achieve them. Monitor progress. Refine your training.
Here is the Fitstream four step model that puts you firmly in control of your fitness... 

Step One: Define your overall fitness goal

All workouts are prompted by goals. You're not out there sprinting, lifting, climbing, pulling and
pushing for the hell of it. You want to accomplish something... so, write down your overall goal be it,
performance, aesthetic or health related. It doesn't matter, as long as you define something that's a powerful,
motivating aim, that will get you out of bed in the morning and into the gym.
Once you have your overall goal defined you break this down into a series of more specific sub-goals
to help create your fitness roadmap. 
Breaking your primary goal down has a positive mental effect by making the task seem less daunting
and easier to achieve. This process also allows you to truly acknowledge what you're trying to accomplish
and how you'll go about it. 
Ensure your sub-goals are concrete, measurable and time-based rather than vague, woolly or high-
level. If weight loss is your goal, state how much weight you want to lose. Know clearly what the goal is, i.e.,
what exactly your target weight might be and how many pounds that means you have to lose to get there.
It can be a difficult balancing act to come up with goals that are both challenging, yet achievable, but
this is a skill that comes with experience. We've included some core targets for fat loss and muscle building
below, but please note that these can vary wildly. Use them as a guide if you're unsure about where to start
and refine them over time:

 Fat loss - 4-6lbs / month

 Muscle building - 1lb / month
Once you've defined your goals you must work out how you're going to achieve them. You do this by
creating a fitness plan - a basic guide to get you on the right track. Following these simple planning
techniques will significantly increase your chances of realising your fitness goals.
Example: I want to be fit and healthy.

Step Two: Create your fitness plan

Your plan outlines how you're going to achieve these goals by assigning activities to objectives.
Unless you're experienced you might find it difficult to know how to build your workouts, what exercises to
use and all the other aspects of training such as weight, reps, sets, duration, frequency, distance, speed,
diet...
Don't try to write your own diet and exercise routine if you're a beginner, and use a
professional, tried and tested routine. 
Give it time to work and after a month or two, refine the training to suit your needs. Remember that no
single routine works blindly for everyone and you should monitor your progress. As you become more
experienced and your body responds, so you become more intuitive about how to train to achieve what you
want.
Below is an example fitness plan:

 Overall goal: To achieve a healthy body weight and build visible six pack abs 
o Sub-goal one: Achieve body fat percentage of 8-10% by July 1st. 
 o Sub-goal two: Lose 28lbs of body fat by July 1st (average of 5lbs / month)
I will achieve my goals by doing the following, for the next two months:

 Activity one: Bodyweight workout twice per week (Mon / Wed)

o Dips, 10 reps, 4 sets
o Pull-ups, 8 reps, 4 sets
o Push-ups, 25 reps, 4 sets
 Activity two: Cycling to work each day (18 mile round trip)
 Activity three: Hill sprints for 25 minutes twice per week (Fri / Sun)
 Activity four: Build up to 5 sets of 2 minute long plank exercises (daily)
 Activity five: Limit calorie intake to 2000 / day
Consider building rewards into your plan as you hit each objective as a motivation aid.

Step Three: Track your progress

A sad reality is that most people's fitness training is born from high hopes and expectations and dies
in frustration and disappointment. It's important that you maintain a training journal to track your progress and
understand what's working for you to make informed judgements on how to adapt your training plan.
How you maintain your journal is up to you. Some people prefer paper-based tracking (in which case,
check out this aricle on keeping a fitness journal where you can download and print our template fitness
tracker) and others prefer using apps or spreadsheets.
We've spent years building the ultimate fitness journaling platform and body tracking service. Our app is
completely free to use and records notes, body measurements and progress pics. All your data is
securely stored and you can see progress reports on how you're changing over time. 

However, you change to measure and track your progress, the key thing is to start today. It helps
sustain motivation, keeps you focused and accountable. Your journal will also serve as an important
wealth of information that you can rely on time and time again to understand how your body is changing and
what works for you.
Finally, success is incremental and arrives slowly, but consistently. It's easy to overlook how you're
progressing but keeping a fitness journal puts it in black and white and keeps you informed.

Step Four: Refine your plan

Look at your stats regularly (weekly works for most people) and answer the question - am I on track
to meet my goals? If so, that's great! Nothing need change and continue with the plan. If you're off track, then
you have a wealth of information in your training journal to help you figure out why.
 If you find that you're not making much progress towards a goal, it's time to go back and re-evaluate
your tactics and approach. 
Maybe the intensity isn't there, or you're not performing the right exercises, or training enough. Drop
what's not working for you and add in something new. Question everything and don't be afraid to experiment.
Your body will adapt quickly to the demands placed upon it. Look at your rep ranges, have you
outgrown your current plan, do you need more plates adding to that squat, or a weighted vest thrown into the
mix for those pull-ups? Keep the challenge in there and intensity high and remain focused on those goals.

V. DISCUSSION BOARD

Knowledge Check: Answer the question below.

1. In your own words, what is self-planning.
___________________________________________________________________________________
___________________________________________________________________________________
___________________________________________________________________________________

2. What are the Characteristics of an effective goal?

___________________________________________________________________________________
____________________________________________________________________________________
____________________________________________________________________________________

3. How are goals and intensions differ from one another?

___________________________________________________________________________________
____________________________________________________________________________________
____________________________________________________________________________________

VI. POST-COMPETENCY CHECKLIST

Read and understand the following statements. Write
TRUE if statement is correct or FALSE if the statement is wrong.
_______________1. Every person is responsible for his or her own health.
______________2. No single routine works blindly for everyone and you should monitor your
progress.
_______________3. Self-Management is a particularly important self-planning.
_______________4. In the physical activity pyramid last level goes to inactivity.
_______________5. Exercise is a physical activity done for the purpose of getting fit.

WEEK
12 ASSESSMENT 2

TOGETHER IN FITNESS

Make a video presentation or Vlog with your family showing the progress or regress
of the familys state of heath. Include in the video the activity pyramid (i.e., playing sports,
exercise, eating health foods and reactional activities). The Activity will help you assess and
undersdand the state of you family’s helth. Atleast 2 minutes send thur email j-
[email protected]

Vlog
Excellent Good Fair Poor
 
4 pts 3 pts 2 pts 1 pts

Communica Excellent Good Communication Communica

tion communication communication skills and tion skills
skills. Student skills. Student interaction with are poor.
speaks clearly, speaks somewhat camera are weak.
and is pleasant to clearly.
listen to and
watch.

Visual Footage is Most footage is Some footage is Recording

Content consistently of above average in of high quality is of low
high quality. and some is not. quality
quality.

Format The post includes The post includes The post is The post
the URL address either the URL missing either the does not
and title of the address or title of URL address or include the
Vlog. Post is the Vlog, but not title of the Vlog. URL
formated and both. Post is Format or label is address
labled correctly. formated but not not included. and the
labled. title. The
format of
the
reflection
was not
followed.

Outline Outline is Outline is Outline is fair, Outline is

organized and somewhat with needed poor and in
easy to read. organized. Most improvement. need of
Each of the of the Some of the great
ideas/reflections/e ideas/reflections/e ideas/reflections/e improveme
vents are included vents are included vents are included nt.
in the Vlog. in the Vlog. in the Vlog.