Republic of the Philippines

Department of Education
Region 1
SCHOOLS DIVISION OFFICE OF PANGASINAN II
BENIGNO V. ALDANA NATIONAL HIGH SCHOOL
PHYSICAL EDUCATION AND HEALTH 4

L E S S O N 1 ( Q3)

Recreational from term recreation, is an activity done for enjoyment when one is not working.
Recreational means relating or denoting activity done for enjoyment during free time.

=It refers to the time spent in an activity one loves to engage in with intent to feel refreshed.
Recreational activities help you to take a break from monotony and diversion from the daily routine.

= It gives people the benefit of a positive change from the stereo typical life style and involves an active
participation in entertaining activities that a person is interested in. When a person is engaged in
recreating activities that he or she likes, it would naturally give them enjoyment.

=Recreational activities provide source of joy and relaxation to one’s mind and body Health – related
fitness is all about psychology, personal health and how activity influences us as person. This is
important for anyone who wants to live a physically active lifestyle to support a higher quality of life. An
individual requires a fine level of health – related fitness for a normal life style regardless of age, gender
or sporting ability. One’s failure to sustain this could lessen his/her quality of life.

= Poor fitness on the other hand also controls the capability to perform daily activities like walking/
cycling to work, shopping and picking up children to school, or climbing the stairs at home.

Fitness is a complex subject. In fact, there are many definition and explanation about it. Health – related
fitness speaks about the components of fitness, which composed our health condition. Body
composition, muscular strength and muscular endurance, flexibility and cardio – respiratory endurance
are the components of health – related fitness.

BODY COMPOSITION is the percentage of body fat and lean body tissue in an individual, Lean body
tissue is composed of water, blood, skin, muscles and bone. From a health viewpoint, it is very
significant to have a low level of body fat, BMI is an indicator of total body fat which is related to the risk
of disease and death.

Body Mass Index (BMI) refers to the measurement of one’s weight relative to his or her height.
Researchers frequently use BMI in studies that examine health risk associated with body weight. BMI is
useful in areas where there is no adequate equipment to measure body fat. It is also effective when use
in large population survey Muscular Strength and Muscular Endurance Strength is also known as
MUSCULAR STRENGTH. It is vital for everyone not just to athletes. Strength is the ability of a particular
muscles or group of muscle to put forth force in a single maximal contraction to conquer other form of
resistance. Relating to everyday life, this resistance is classified as an activity that involves a level of
strength to perform such as picking up and carrying shopping bags from the supermarket. A good level
of strength permits an individual to carry out daily activities concerning strength without feeling
exhaustion or weariness. Unlike strength that involves the muscles performing one action,

MUSCULAR ENDURANCE involves the muscle in building a number of continuous movements. Muscular
endurance can be a specific muscle or group of muscle such as the biceps, making continual contractions
over a considerable period, perhaps over a number of minutes.

Muscular strength and endurance are advantages in the capability to carry out daily activities such as
lifting, carrying, pushing and pulling without tension or unwarranted exhaustion. Picking up shopping
bags from floor or reaching for something, needs good flexibility.

FLEXIBILITY is capacity of a particular joints such as our knee, to move during a complete range of
motion. A flexible body possesses a better variety of motion which should help in the performance of
skills. Flexibility is the ability of the joints to move. Each joint (location where your bones join together)
in your body is designed to move in a certain way. Flexibility is as important as aerobic endurance and
must be specifically included during training.

LESSON2

CARDIO RESPIRATORY ENDURANCE and FLEXIBILITY Elevated wellness is tied up to a physically

Cardio – respiratory endurance is the ability to exercise your entire body for a long time without
stopping. You can afford to do this kind of exercise if you have a strong heart, healthy lungs and clear
blood vessels to supply your large muscles with oxygen. Example of activities that requires good cardio
respiratory endurance are distance running, swimming and mountaineering. The term cardio respiratory
involves two vital system. Your cardio vascular system includes the heart, blood vessels and blood. On
the other hand, respiratory system is made up of your lungs and the air passages that brings air,
including oxygen, to your lungs from outside of your body. Oxygen enters the red blood cells. The lungs
on the other hand, help the body get rid of carbon dioxide. Your cardio vascular and respiratory system
work together to supply your muscle cells of waste. Together the two system help you perform you
work and activities both effectively (with the most benefits possible) and efficiently (with the least
effort) The second word in the term cardio – respiratory endurance refers to the ability to sustain effort.
Together, then these two words – cardio respiratory and endurance – refers to the ability to sustain
effort, which is dependent on fitness of the cardio vascular and respiratory system.

CARDIO RESPIRATORY ASSESSMENT These are test to assess the fitness of your cardio
respiratory system. The test may be done in two settings: the laboratory and the field. The two types of
laboratory test are the maximal oxygen uptake test (also referred to as the VO₂maxtest) and the graded
exercise test Both the graded exercise test and the maximal oxygen uptake test are done in the
laboratory and require special equipment and people who are trained to administer them. Thus, most
people however, resorted to some form of assessment using practical non – laboratory test called field
test. These tests require little equipment and can be done at home or at school. Scores are determined
based on your ability to function. Examples include the PACER, the walking test, the step test and the
one – mile run test.

FLEXIBILITY
 Flexibility is the ability of your joints to move as they are supposed to move. The amount of
movement in a joint is called its range of motion. Some joints such as the hip and the shoulder, allow a
large of motion because they can move in many directions while other joints such as the knee and the
elbow bend in only one direction. We can say that the amount of flexibility you have is affected by your
joints. Flexibility will help you do all physical activities with ease. Performing regular stretching exercises
is the best way to build flexibility. But be aware that incorrect stretching can be harmful and can result
in joint or muscle injury.

Properly selected exercises can be improved your flexibility and provide many other benefits such as
helping to relieve muscle cramps. Exercise contributes to increased overall health, but some activities
may be contraindicated for you. Contraindicated exercises are ones that would be detrimental to your
health and physical well-being.

GUIDELINESFOR FLEXIBILITY EXERCISES Before stretching, perform a general warm – up Make flexibility
exercises part of your work out When beginning, use static stretching or PNF (Proprioceptive
Neuromuscular Facilitation) Progress gradually Avoid risky exercises Do not stretch joints that are hyper
mobile, unstable, swollen or infected Do not stretch to the point of feeling pain Avoid stretching muscles
that are already over stretch from poor posture Avoid stretching that last 30 sec or more before
performing strength power activities. The term range of motion (ROM) exercise, usually called ROM
exercise, refers to flexibility exercises that are used to maintain the range of motion already present in
your joints. ROM exercise is being probably the safest type of flexibility exercises to use in a warm – up
routine.

When you stretch your muscles, you also stretch your tendons. Tendons are fibrous connective tissues
that attach muscles to the bone. Both muscles and tendons are elastic and they may not be affected if
stretching is done properly. However, ligaments, the fibrous connective tissue that are attaches bone to
bone are not elastic so over stretching might cause some health risk. Good stretching exercises do not
stretch ligaments for beginners. It is hard to control ballistic movements which can result in applying too
much force against a muscle and can lead to injury. Be aware of which commonly done high – risk
movements you should avoid and which high – benefit, low – risk exercises you should do instead.

LESSON3

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

We might have experienced that no matter how determined each one of us to have an active lifestyle,
we suddenly lose interest, and when an emergency comes up, we feel like we are not in the mood etc.
In fact, many people come up with excuses to avoid physical activity.

What keeps young people from engaging into a regular physical activity?

1. Lack of Time If you think that you do not have time to engage yourself in physical activities, make an
effort to: ❖ Maintain a journal of your daily activities for week. Use it to check how much free time you
have ❖ Manage to break up your work out session into two 15 – minute blocks, or even into three 10 –
minutes blocks, in case dedicating a 30 minutes exercise each day, is not possible. ❖ Get a quick 15 –
minute walk at lunch time. Try to include physical activity into your daily activities. For instance, get off
the public transport one step earlier and walk the rest the way or use the stairs instead of elevator.

2. Exercise is Uninteresting At times, it is the lack of interest rather than the lack of time that is the
problem. If you think exercise is boring, try to: ❖ Exercise with a friend or an associate. Join a group or
take up a team sport. ❖ Consider the physical activities you enjoyed when you were still a kid. That
could be a roller skating, biking or jumping jack. Return to these activities and you may find them just as
pleasurable at present. ❖ Do not think that exercising is painful or boring. It would be good to change
the way you think about physical activity. Physical activity is all in relation to getting more movement
into your day. It should be enjoyable. Think about hobbies like dancing, gardening or yoga. ❖ Arrange
participation into a variety of physical activities.

❖ Think about using workout equipment at home such as stationary bike or treadmill. This way, you can
exercise at the same time you are watching your favorite television series.

3. Does not have the idea how to be active (Lack of Skill) Many people are willing to help when you
decide to be active and get moving. Suggestions include: ❖ Checking with your doctor for suggestions
and support when getting on a physical activity plan. ❖ Getting in touch with your local community
center. Most centers suggest an assortment of physical activity classes at modest fees. ❖ Visiting your
local gym or sports center, most gyms, sporting clubs and dance clubs offer an introductory free first
lesson. Take advantage of these free lessons to help you find an activity that suits you.

4. Tired (lack of Energy) Life can be very tiring but incredibly, the more that you are on the go, the more
vigor you will have for everything else. Ideas include: ❖ Trying to be active on most days of the week
and you will soon feel more vigorous. The fitter you are, the more lively your life becomes. ❖
Reorganizing your to – do list if you can. This way, you can be full of energy in the morning rather than at
night. ❖ Exercising during your lunch break or making activities during your travel to work by cycling or
walking part or all of the way. ❖ Perking up your diet as healthy foods can increase your energy levels ❖
Making sure to get quality sleep

5. Not feeling well and not thinking fit There is something for every person to do, even if you are not
feeling good. At times, activities can essentially help you feel better. ❖ Examine your medical condition.
Speak with your doctor or local support group, or browse through health channel articles to get physical
activities that may be appropriate for you ❖ Decide on an activity that feels comfortable. ❖ Begin
gradually. Start by exercising for about 10 minutes daily then increase the time little by little and step up
as your fitness progresses. ❖ Never push yourself excessively. If you feel pain, reduce the intensity or
discontinue everything. Pain is an indication that there is something wrong.

6. Excuses about weather It is too hot, it is too cold, or it is raining, yet there are things you can do
regardless of the weather: ❖ Have a range of indoor and outdoor activities to decide from so that
weather cannot get in the way with your exercise arrangements. ❖ Select indoor activities like working
out using an exercise video or stationary cycling on days when you do not want to exercise outdoors. ❖
Work out in a gym or swim at your local pool. ❖ Take a brisk walk at your local air – conditioned
shopping center.
7. I don’t feel like it ( Lack of Motivation) Shifting lifestyle is never easy but once begin to feel better, you
will realize the benefits of the changes you have made. If you do not feel like active, try to: ❖ Recognize
your barriers to physical activity. ❖ Surf through health channel and browse on the benefits of the
physical activity. Look for personal reasons to encourage you to become more active. ❖ Choose single
recreations such as working out using an exercise video if you feel uneasy exercising in front of other
people. ❖ Make certain your objectives are sensible. Avoid the all – or nothing catch that physical
activity is a waste of time if it cannot make you fit or slim ❖ Plan physical activities ahead. Prepare and
put them in your diary ❖ Look for a workout friend, as you are more likely to commit to regular physical
activity if you have someone else relying on you.

LESSON4

The first step towards a better diet is finding out where you’re already making good choices and you
need to make a change. The food that the body takes in equally vital for a person to be fit. Good eating
does not just end on the plate, it also includes the correct eating habit, behavior or pattern that one has
established. The right amount and kind of food certainly will fuel the mind and body to carry out the day
to day tasks. This starts with having a regular eating time throughout the day. Eating regularly helps
prevent too much hunger, which often results in over eating the next meal. Eating in some places other
than the dining table allows you to do other things while eating. For instance, if one eats in front of the
television, then most likely, the focus will be on the TV show and not on the meal, leaving the person
unaware of how much food was consumed, and more calories on a later meal. Some people also crave,
and thus do not eat for hunger but for pleasure. Fluctuation of blood sugar level is one cause of food
craving, therefore, one way to avoid food craving is by controlling the blood sugar level through avoiding
or limiting the consumption of sugar and processed foods and by regular exercise. Food also serves as a
comfort to some who are going through emotional problems. The best way to break emotional eating is
to look for alternative activities one loves to such as making crafts or doing sports. In an outdoor activity
like trekking, nutrition is also important. The body will be needing enough fuel to meet the demands of
the activity. Fueling the body means increasing the amount of glycogen or stored glucose in the body to
help to help one get going longer before “hitting the wall” – when carbohydrates reserve are depleted
such that person cannot reach the desired highest level of performance anymore.

On top of the list of things, we need to plan for the fuel for the body – food. The body’s need for food
depends on the distance of trek, temperature and mountain elevation. The fat in the body supplies a lot
of energy and is slowly burned, but it needs to be replenished by food. If one runs out of food, the body
consumes muscles for food and this results in fatigue and a slowdown in performance. Healthy eating is
not about depriving oneself, starving to become unrealistic thin or denying ourselves of food we love.
The right way is to achieve a balanced diet which contains carbohydrates, protein, fats, vitamins and
minerals in the right proportions. Components of well – balanced diet 1. Carbohydrates A vital source of
energy, carbohydrates comprises about 60% of an individual’s diet. Most of energy needs met from
carbohydrates. Choose wisely from complex carbohydrate sources such as whole grains, wheat, millets
rice etc. 2. Protein Protein is needed to assist your body to repair cells and make new ones. It is also
essential for growth and development during the various stages of life. About 25% of daily calories
should come from protein found in legumes – like kidney beans, black eyed beans and chick peas. Milk
and milk products like – curd and yoghurt are also source of protein. For the non-vegetarians, good
sources include eggs, fish and lean meat. 3. Fats Fats contribute to about 15% of daily caloric needs and
are a major energy source. They are a major energy sources. They are also vital for storing and providing
vitamins and synthesize hormones. Some of the good sources of fats for one’s daily diet can come from
polyunsaturated fats such as, flax seeds, sunflower seeds etc., monounsaturated fats such as olive oil,
sesame oil etc., and saturated fats such as butter – however, remember to use these in moderation. 4.
Vitamins and Minerals Micronutrients – vitamins and minerals support metabolism, nerve and muscle
function, bone maintenance and cell production. Fruits and vegetables are the major sources of vitamins
and minerals including potassium, iron, folate, vitamin A and vitamin C. Vitamins are organic compounds
our body needs to perform all its essential functions – like growing tissues, regulating metabolism and
maintaining a healthy immune system. Sometimes the word vitamins is also used as a colloquial
reference to minerals, fatty acids, amino acids and the 13 actual vitamins humans requires of course
with a list of vitamins and compounds our body needs. Vitamins are best when they come from food,
versus a dietary supplement, so, eating real unprocessed, whole food in our diet, we’re getting the

best of these vitamins. Make it a ritual like we do with our daily spoonful of our favorite wonder food.
Vitamin B -12 is one of the most important essential vitamins. 5. Water Life without water is
unimaginable. A major nutritional component that helps regulate body temperature, lubricate our joints
and protects our major organs and tissues. Water also aids to transport oxygen throughout your body.
Make sure that you drink at least 8 glasses of water every day. A nutrition assessment is an in – depth
evaluation of both objective and subjective data related to an individual’s food and nutrient intake
lifestyle, and medical history. The data for nutritional assessment falls into four categories:
anthropometric, biochemical and dietary. It is used to determine the nutritional status of individual or
population group as influenced by the intake and utilization of nutrients(Gibson 2005). Nutritional status
represents meeting of human body needs for nutritive and protective substances and reflection of these
in physical, physiological and biochemical characteristics, functional capability and health status i.e…
nutritional assessment, is essential for identification of potential critical nutrients (at population groups
at risks of deficiency); for emulation of recommendations for nutrients intake; development of effective
public health nutrition(PHN) program for nutrition related diseases prevention. Nutritional assessment
can be defined as the interpretation from dietary, laboratory, anthropometric and clinical studies; 1.
Anthropometric assessment are a series of quantitative measurement of the muscle, bone and tissue
used to assess the composition of the body. The core elements of anthropometry are height, weight and
body mass index (BMI), body circumferences(waist, hip and limbs)and skin fold thickness 2. Biochemical
assessment uses laboratory measurement of serum protein, serum micro nutrient level, serum lipids
and immunological parameters to assess general nutritional status and to identify specific nutritional
deficiencies 3. Clinical assessment refers to collecting information and drawing conclusions through the
use of observation, psychological test, neurological test and interviews to determine what the person’s
problem is and what symptoms he / she is presenting. Nutrition screening is used to identify
malnourished individuals. It can be carried out on the whole population on specific subpopulation at risk
or on selected individuals (Gibson 2005) Nutrition interventions are carried out on population subgroups
at risk, which are identified during nutrition survey or screening. Supplementation and fortification are
some example of nutrition interventions.

4.Dietary assessment Assessing food and fluid intake is an essential part of nutrition assessment. It
provides information on dietary quantity and quality, changes in appetite, food allergies and intolerance
and reason for inadequate food intake. This results are compared with recommended intake such as
recommended dietary allowance (RDA) to counsel clients on how to improve their diets by food intake
and nutrition or treat conditions affected by food intake and nutritional status (e.g., cardiovascular
disease, cancer, obesity, diabetes and hyperlipidemia). 24 hour recall is one of the common ways to
assess dietary intake. This method was designed to quantify the average dietary intake for a group of
people, although it can be used to assess individual nutrition intake. During a recall, a client is asked to
remember I every detail to remember every food and drink consumed during the previous 24 hours. The
method can be repeated on several occasions to account for day – to – day variation in intake. Health
care providers may prompt clients to remember what they ate or drank by time periods or activities
(e.g., just after waking up, before going to bed) or to estimate portion sizes by looking at household
measures, food models, household utensils, photographs or actual food.

L E S S O N 5 (Q4)

Concept and Introduction Fitness standards are higher than health standards. People can get fit by
becoming more active. However, you need to practice caution because doing more is not exactly doing
right There are safe and effective principles of exercise training that can help you improve and sustain
your improvements while avoiding injuries. The following principles are important in designing an
exercise program. Principles of Exercise Training 1. Principle of Over load It states that the body must
work harder than what it is used to in order for it to adapt. It Implies that exercise is a controlled form of
stress that will stimulate the body to become stronger. For example, in order for a muscle (including the
heart muscle)to get stronger, it must be overloaded or worked beyond the usual load.

The exercise science principle of overload states that a greater than normal stress or load on the body is
required for training adaptation to take place. What this means is that in order to improve our fitness,
strength or endurance, we need to increase the workload accordingly.

2. Principle of Progression States that the body should experience a gradual increase in workload. If the
principle of overload asks “How hard?” Then the principle of progression asks “ How soon?” The body
will get injured if it experiences a work load that is too hard and too soon. The body should be given an
ample time to recover and get used to the new workload. The rate at which the body adapts varies from
one individual to another. A reasonable time frame is to increase the load after two weeks.

However, it is recommended that you do not increase the workload by more than10%from the previous
week.

A gradual and systematic increase in the workload over a period of time will result in improvements in
fitness without risk of injury. If overload occurs too slowly, improvement is unlikely, but overload that is
increased too rapidly may result in injury or muscle damage. For example, the weekend athlete who
exercises vigorously only on weekends violates the principle of progression and most likely will not see
obvious fitness gains.

3. Principle of Specificity States that the body will adapt specifically to the workload it experienced. It
implies that improvement of fitness will be limited to the activities that one is performing. The
application of this principles is not only on the movement or activity performed but to the intensity at
which it is performed. A person who trains for a marathon should not be expected to be able to lift
heavy barbells. This principle highlights the importance of performing a variety of activities to improved
overall fitness.
We've all heard the phrase, "practice makes perfect." Well, this is the principle of specificity in action.
This principle simply states that exercising a certain body part or component of the body primarily
develops that part. The principle of specificity implies that to become better at a particular exercise or
skill, you must perform that exercise or skill.

4. Principle of Individuality States that no two persons are the same and their rate of adaptation to the
same workload differs. This principle emphasizes the need to create an exercise program that is
individual-specific. All individuals have different performance goals, fitness attributes, lifestyle, and
nutritional preferences; they respond to exercise and its physical and social environments in their own
unique way. It is therefore essential that the exercise program cater to these individual needs and
preferences.

The principle of individual differences simply means that, because we all are unique individuals, we will
all have a slightly different response to an exercise program. This is another way of saying that "one size
does not fit all" when it comes to exercise. Well-designed exercise programs should be based on our
individual differences and responses to exercise. 5. Principle of Reversibility The adaptation that take
place as a result of training are all reversible. While an exercise program requires rest of the body to
recover, too much rest may be counterproductive. It is another way of stating the principle of disuse, if
your energy systems are not utilized, they deteriorate to a level that matches the level of activity. It
indicates that disuse or inactivity results in loss of benefits achieved in overloading.

It implies that when it comes to fitness, you do actually "use it or lose it." This also explains why we
decondition or lose fitness when we stop exercise.

How do the principles of exercise apply to individuals training?

One of the easiest ways to see how the principles apply is to discuss what happens when you don’t
apply them properly. This table covers some basics using examples you are more than likely to
encounter at some stage in a fitness or exercise training.

LESSON6&7

1. CONCEPTAND INTRODUCTION: The FITT Principle is a helpful guide in designing a personalized fitness
program that will address the current fitness level and trigger positive adaptations. It helps you create a
workplan that will be more effective in reaching your goals. Let’s break each of these down and look at
them one at a time:

a. Frequency is how often you exercise. Usually we measure this by number of days each week.
Frequency is a key component of the FITT Principle. Remember that it’s important to know why you’re
exercising and what you want to achieve before rushing into any exercise program. b. Intensity is how
hard your exercise. We might categorize this as low, moderate, or high intensity. The best way to gauge
the intensity of your exercise is to monitory our heart rate. c. Time refers to the time of day you exercise
and how long each session lasts. The time dedicated to exercise usually depends on the type of exercise
undertaken. d. Type refers to what kind of exercise you are doing. For example, you might do
cardiovascular activity (also known simply as 'cardio'), strength training, or a combination of the two.
Each component of the FITT Principle is interconnected. For example, if you work out at a high intensity,
you usually work out for less time and fewer days per week. In contrast, if you work out at a low
intensity, you will work out more days per week, and each session may last a bit longer. A well-designed
personal physical activity plan will outline how often (frequency), how long (time), and how hard
(intensity) a person exercises, and what kinds of exercises (type) are selected. The exercise frequency,
intensity, time, and type (FITT principle) are key components of any fitness plan or routine. An
individual’s goals, present fitness level, age, health, skills, interest, and availability of time are among the
factors to consider in developing a personal physical activity plan. In particular, every plan should have a
schedule that progresses over time. Progression can take the form of changes in any of the FITT
components, but not all at once.

Applying the FITT Principle According to the FITT principle, an exercise routine should include exercises
and activities that will improve the health-related fitness components:  cardio respiratory endurance 
muscular strength  muscular endurance  flexibility Each workout or exercise session should begin with
a warm-up and end with a cool-down. Generally, rest and recovery are as important to plan as the
physical activity and exercise, and should be equally spaced between workouts. The more intense the
exercise is, the longer the time required to recover. Likewise, the more novel the exercise is, the longer
the time required to recover. The following guidelines are provided to identify the amount of activity or
exercise necessary for the average healthy person to attain and/or maintain a minimum level of overall

fitness. Included are examples of activities/exercises, as well as safety considerations for each health-
related fitness component.

The table below shows the optimal scores for adolescents in various fitness

tests.

FITNESSCOMPONENTS: A. Aerobic Capacity Method:(Jumping Jacks) 1. Start standing up with your legs
together, a slight bend in knees, and hands resting on thighs. 2. Keeping the knees bent, open the arms
and legs out to the sides. Arms come above the head and legs wider than shoulders. 3. Close your arms
and legs back to your sides, returning to your start.

B. Muscular Endurance Method:(Push-up) Body Part Correct position for Push-up Shoulder Head is
centered between the shoulder and the elbows are wider than the shoulders Hips Trunk remains flat
and straight from heads to buttocks Knees are straight and thighs does not touch the ground Ankle
Weight is balanced over the forefoot Quality Balanced is maintain as chest is lowered close to the
ground

SEX OPTIMAL RANGE Aerobic Capacity (Jumping Jack) Muscular Endurance (Push-up) Muscular Strength
(Curl-up)

Flexibility (Lunge)

Male < 10min 30sec 30 >45 >40 Female <11 min 30sec 20 >35 >50

C. Muscular Strength (Curl-up) Method:(Curl-up) 1. Lie on your back. On a mat, or directly on the
ground, lie on your back with your arms crossed over your chest. Bend your knees lightly until your feet
are flat on the floor and about afoot away from your buttocks 2. Raise your upper body. Contract your
rectusabdominis muscles to raise your upper body off of the ground. Your shoulders should be around30
degrees off the floor. Your rectusabdominis is the main muscle used in curl-ups. 3. Stop when your
elbows reach your thighs. Lower your upper body backdown, letting gravity help you. When you are
going backdown, you don’t need to keep your abdominals flexed. The entire curl up should
takeapproximately3seconds.

D. Flexibility Method(Lunge) Body Part Correct position for forward Lunge Shoulders Elbows held behind
the ears throughout the movement Hips Trunk remain flat and vertical Knees are aligned with hip and
foot Ankle Heel of the led leg should be in contact with the floor and lead knee while the heel of the
rearfoot is off the ground Quality Balanced is maintain when the lead thigh is parallel to the ground

ACTIVITIES

Perform and be FITT. Complete FITT programs under the following fitness components with the given
type of exercise.

Activity1

FINESSS COMPONENT Frequency Intensity Time Type SCORE

RATING (with or below Optimal range)

Aerobic Capacity

Jumping Jack

Activity2

FINESSS COMPONENT Frequency Intensity Time Type SCORE

RATING (with or below Optimal range)

Muscular Push-up

PREPARED BY:

MARLYN V. BAGA, MAEd