KOLEHIYO NG LUNGSOD NG DASMARIÑAS

Course Module
PATHFIT 1 (Physical Activities Toward
Health and Fitness): Movement
Competency Training
 Institute of Human Potential and Development
Human Kinetics Unit

Kolehiyo ng Lungsod ng Dasmarinas Vision

A transformative institution of higher learning that strategically contributes to the knowledge-
based economy of the City of Dasmarinas and proactively responds to the needs of the community.

Kolehiyo ng Lungsod ng Dasmarinas Mission

Committed to promoting quality and equity in higher education that upholds transformative
leadership, community-benefited outputs, and research-oriented academic-programs imbued with the
onward-forward principle of the City of Dasmarinas.

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 Institute of Human Potential and Development
Human Kinetics Unit
WEEK 1

Learning Outcomes:

LO1: Inculcate the core values, mission and vision of the college.

LO2: Discuss the class policies, course guide, course policies, requirements, and grading system.

LO3: Accomplish the health and physical activity engagement screening.

Pre-Exercise Screening

The purpose of pre-exercise screening is to identify individuals who may have medical issues
that could increase their chance of experiencing a negative event while engaging in physical activity.
It serves as a filter or safety net to assist in determining if exercise for a certain person has more
potential benefits than hazards. Numerous screening instruments have been used by the fitness
sectors throughout the years. Many were in house creations, while others were adopted from
established global organizations. One of which is the risk classification system of the American
College of Sports Medicine or the Canadian PAR-Q.

It is undeniable that physical exercise has much more health benefits than hazards for the
general population. It is acknowledged, however, that beginning a physical exercise program or
significantly increasing one’s level of activity may put certain people at an unprecedently high and
acute risk. Although physical activity often raises the chance of a stroke, heart attack, or sudden
death in acute stage, regular exercisers have a protective impact in the long run.

The purpose of the Physical Activity Readiness Questionnaire (PAR-Q) is to identify

whether or not a person is ready to begin a new exercise routine safely. The majority of people can
begin an exercise routine without undue concern; however, certain individuals may need a
preliminary health check to make sure they are engaging within the appropriate level of activity for
their existing medical condition before beginning an exercise routine.

The PAR-Q is often used by educators in the process of determining whether or not a
particular student should begin a program of physical activity. It will identify any medical issues or
physical inabilities that a student may need to discuss with their medical practitioner, as well as any
medical problems or physical incapability that the instructor needs to take into mind during teaching.
The PAR-Q also lowers the chance of students being injured, ill, or even having an accident from the
viewpoint of the school’s accountability.

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 Institute of Human Potential and Development
Human Kinetics Unit
Physical Activity Readiness Questionnaire (PAR-Q)

Name:___________________________________________Course&Section________
Address:______________________________________________________Age:____
Cellphone No.__________________

Regular exercise is associated with many health benefits, yet any change of activity may increase the
risk of injury. Completion of this questionnaire is a first step when planning to increase the amount of
physical activity in your life.

Please read each question carefully and answer every question honestly: (Tick the appropriate
answer)

1. Do you have a heart condition and should only do physical activity recommended by a
physician?

2. When you do physical activity, do you feel pain in your chest?

3. When you were not doing physical activity, have you had chest pain in the past
month?

4. Do you ever lose consciousness or do you lose your balance because of

dizziness?

5. Do you have a joint or bone problem that may be made worse by a change in
your physical activity?

6. Is a physician currently prescribing medications for your blood pressure or heart

condition?

7. Are you pregnant?

8. Do you know of any other reason you should not exercise or increase your
physical activity?

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 Institute of Human Potential and Development
Human Kinetics Unit

No to all questions
If you answer no honestly to all PAR-Q questions you can reasonably sure you can:
 Start becoming much more physically active, begin slowly and built up gradually. This is the
safest and easiest way to go.
 Take a part a in a fitness appraisal, this is an excellent way to determine your basic fitness so
that you can plan the best way for you to live actively.

If you answered yes to any of the above questions,

Talk with your doctor BEFORE you become physically active. Tell your doctor of your intention to
exercise and which questions you answered ‘yes’ to. If at any stage your health changes, resulting in
a ‘yes’ answer to any of the above questions, please seek guidance from a GP.

Based on your assessment, do you think that it is safe for you to engage in an exercise
activity? Explain your answer.

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Discuss if there is anything that could affect your health or could stop you from taking part in
an exercise program to get healthier.

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 Institute of Human Potential and Development
Human Kinetics Unit
Student’s Signature:_________________________
Date:_____________

References: https://www.hse.ie/eng/about/who/healthwellbeing/our-priority-programmes/heal/heal-
docs/physical-activity-readiness-questionnaire.pdf

PATHFIT 1
 Institute of Human Potential and Development
Human Kinetics Unit
WEEK 2

Lesson 1: FITNESS AND WELLNESS CONCEPTS

Learning Outcomes:

LO1: Explain the different dimensions of wellness and its significance in attaining a better quality of
life.

LO2: Distinguish skill-related from health-related fitness components.

LO3: Expound on the importance of tests for measuring different fitness components

Introduction

It is well known that taking part in exercise programs or other physical activities is necessary
for us to enhance our quality of life. However, we must recognize that exercising, alone, does not
always reduce the risk of illness and does not fully guarantee a better body and mind. A student who
consistently participates in aerobic dancing, jogs for 30 to 45 minutes three times per week, and lifts
weights on a regular basis can be regarded as having a good fitness. Without the support of family
and friends, this might lead to emotional instability and excessive stress, Additionally, unhealthy
eating practices and excessive alcohol consumption still increase the chance of developing
cardiovascular disease as well as other chronic illnesses that a person may not be aware of. Having a
greater quality of life depends heavily on maintaining your ideal level of well-being. It is important
since our wellness is impacted by everything we do and every feeling we experience.

Even we are conscious of our unhealthy habits, as Filipinos, we tend to take our health for
granted as long as we see or experience any signs of potential diseases. Sadly, once we start
experiencing significant health issues, that is the only time we will realize the need for a change in
lifestyle. It has to be impressed, however, that our health and well-being tomorrow will largely depend
on the good lifestyle decisions we make today.

A purpose in life, enjoyable relationships, active participation in rewarding work and play a
healthy body and mind, living in a sustainable environment, and happiness are now considered to be
among the components of wellness rather than merely the absence of sickness. It takes effort to
become aware and make decisions that will result in a healthier, and happier existence.

Wellness is also viewed as the combination of many things that improve a person’s ability to
live and helps them work well enough to make a big difference in society. Quality of life is a phrased
used to indicate health and well-being. A person with high quality of life may engage in life activities
with few or no limitations and can operate independently. Individual quality of life is dependent on a
compassionate and supportive community.

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 Institute of Human Potential and Development
Human Kinetics Unit
Active Learning Exchange

A. Dimensions of Wellness
The eight components of well-being are physical, emotional, social, mental, physical
environmental, financial, and occupational. Each dimension often influences the others. Therefore,
all of these components require careful consideration. An
example is if parent/guardians do not have steady or
decent employment; one is not financially secure and it
may cause issues within the family since having work to
support finances is a requirement.

Possessing all dimensions does not necessarily require

evenly balancing all of them. We should create goals that
will lead to genuine inner harmony and contentment. We
have different goals. Aspirations, styles, and point of view
on how to live to the fullest; thus, we have different sets of
standards when it comes to having a better and more
successful life.
Figure1. Source from:
(https://andrewsinc.net/the-8-dimensions-of-wellness/)

1. Becoming healthy is related to physical wellness. It is up to each individual to encourage

adequate physical maintenance for optimum growth and effective treatment of health issues.
You must be active , consume the right foods, follow a regular workout routine, keep a healthy
weight, engage in safe sex, get as much sleep as possible, abstain from using illegal alcohol
and drugs, limit your exposure to toxic environments and seek regular medical assistance if
necessary, in order to be considered physical healthy. Also people who are physically active
have a high level of fitness in terms of their health.

2. Being emotionally healthy is being aware of and accepting your own emotions. It is the
capacity to acknowledge limitations, achieve emotional stability, correctly express emotions,
manage stress, accept and adapt to changes, and cherish life despite setbacks and regrets.
When faced with obstacles or crises, an emotionally healthy person can response
constructively by choosing the best options and moving ahead. Instead of spending the
majority of your time and energy thinking about your difficulties, emotional wellness gives you
the confidence and determination to go forward. It also includes happiness, which gives your
life purpose and joy. Even though there is no one secret to happiness, research shows that the
most people find it through the love and help of their family.

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Human Kinetics Unit
3. Intellectual well-being, also known as mental wellness, refers to your capacity to put what
you have learned to used and share it with others, engage in creative and cognitively
challenging activities and generate additional possibilities for learning. Mentally healthy people
are receptive to new ideas and perceptions because they are naturally curious. It must
encourage discovery in order to achieve the highest level of intellectual well-being. This
enables you to become familiar with and learn about some of the topics that make up critical
thinking, problem solving, creativity, and innovation. You can improve your intellectual health
by encouraging your interests, getting involved in school, and becoming interested in the
culture of your area.
4. Social wellness describes your interactions and connections with those around you.
Possessing the capacity to engage harmoniously with others both inside and outside of our
family is an important characteristic of social well-being. In addition, having a high self-esteem
enables you to approach people with warmth, friendliness, and openness. Building wholesome
connections and having a good interactions with those around you are essential components
of social well-being. It also includes learning how to find a balance between your social life and
your career or academic responsibilities, as well as your specific demands in loving
relationships with the other aspects of your life.
5. Environmental wellness deals with how our surroundings affect our health. It denotes a way
of living that supports and defends wholesome environment. Caring for the environment,
especially wildlife and its biodiversity, is the guiding concept of environmental well-being. You
can follow excellent behaviour to conserve and encourage a healthy environment without
participating in environmental activities or joining any environmental organizations, such as the
Leave no Trace(LNT) philosophy while traveling, and the Five-R’s (Refuse, Reduce, Reuse,
Repurpose and Recycle) concept which are adequate and more authentic. Always keep in
mind that living in an unsafe and dirty environment is bad for our health. An excellent example
is when a person lives in an area where his/her health is at risk because of the unsanitary
conditions brought on by various types of pollution and overcrowding, such as a squatter camp
or slum region.
6. Our desire to be at work, where we can experience personal growth and fulfilment, is
motivated by occupational wellness. It offers us a variety of professional prospects and
motivation to explore opportunities to advance and take pleasure in the things we most
appreciate. This aspect of well-being recognizes the value of career fulfilment, personal
growth, and a feeling of a purpose. It is not always about having an excellent job, a large
salary, or excellent working circumstances. If a workplace offers the support that an employee
needs, it can encourage occupational well-being. For some people, salary is the top priority or
most important component to take into account, while for others, possibilities for professional
growth, praise for accomplishments, and/or a positive working relationship with the boss and
co-workers are more significant. The ‘ideal’ employment that each occupationally fit person
has allowed them to work harder to achieve.

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 Institute of Human Potential and Development
Human Kinetics Unit

7. Spiritual wellness brings all aspects of wellness together and acts as a uniting force. People
who are spiritual have a feeling of direction, and purpose in life, as well as a connection to
greater power. Prayer, faith, love, care for others, serenity, happiness, satisfaction, and
selflessness are all ways to reach personal freedom.

Numerous studies have suggested a beneficial connection between spiritual well-being,

emotional wellness and self-fulfilment. We can communicate with a higher power and feel
spiritual when we pray. Moreover, researchers have found that praying is beneficial to one’s
health. The majority of these have linked praying with sincerity, humility, love, and compassion
for improved health. Others works have established that patients who are praying heal more
quickly and experience less difficulty than those who are not.

In addition to enabling you to look for significance and meaning in life, spiritual well-
being also enables you to value your experiences as they are. You may create harmony with
both your inner and outer selves when you discover purpose in your life events. In plainer
terms, balance comes from spiritual wholeness. Spiritual health doesn’t need a religious
practice, even if it is the only way to improve and move forward your spiritual health.
8. Financial Wellness. Learning how to effectively manage financial expenses is the key to
achieving financial wellness. It entails having enough money to cover essential bills and being
able to manage personal and family spending. Money plays a huge roles in everyone’s life
because, without it, your quality of life, your health, and the things you intend to pursue would
suffer greatly. Financial strain is frequently the main contributor to stress among college
students. Some of the crucial issues to manage in college life include setting aside money for
projects, on-the-job training, thesis writing, food, travelling to and from school, and other
academic tasks. You can avoid financial hardship in the future and achieve your objectives by
learning how to make the most out of your money, and developing healthy financial habits.

B. Physical Fitness
The capacity of the body to perform properly and efficiently is referred to as physical fitness. It
has two main parts: the health-related and the skill-related parts, which together, have eleven
subparts and improve the overall quality of life. The capacity to work efficiently, have fun, stay
well, fend off illnesses or disorders that cause hypokineticity, and respond to emergencies are
all correlated with physical fitness.

A variety of unique characteristics that contribute to a person’s overall degree of fitness came
about when the idea of fitness evolved in the 20th century. Health-related and skill-related
fitness are the two areas under which physical fitness is categorized.

Our everyday activities can influenced by each of the two components. For instances,
cardiorespiratory fitness is required for activities such as long-distance jogging, stair climbing,
backyard maintenance or gardening and cleaning your room or home. Additionally, having

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Human Kinetics Unit
strong cardiorespiratory fitness can make recreational and social engagements more
pleasurable, such as weekend cycling or hiking, games, or dancing. A lower likelihood of
hypokinetic illness is also seen. Hypokinetic diseases are those that result from physical
inactivity. These conditions include obesity, diabetes, severe lower back pain, and
hypertension.

1. Health Related Fitness has to do with a person’s capacity to carry out daily life activities
without experiencing excessive fatigue and having a low risk of developing illnesses
associated with an early sedentary lifestyle. Body composition, Muscular strength, Muscular
endurance, flexibility, and cardiorespiratory fitness are the components of health-related
fitness.

 The proportions of fat, muscles, bones, and other vital body parts are referred to as body
composition. There are several other techniques for determining body composition, such a
calculating body max index (BMI), Skinfold Tests, and Bioelectrical Impedance Analysis (BIA).
The only aspect of physical fitness that doesn’t include performance is body composition.
 Flexibility is related to the joint’s movement range. Every human joint has a unique level of
flexibility. Because of this, there is no common test for flexibility, in contrast to the common test
for cardiorespiratory fitness.
 Cardiorespiratory fitness refers to the body’s capacity to maintain an adequate supply of
oxygen throughout prolonged physical exertion. The terms cardiovascular endurance,
cardiorespiratory fitness and aerobic fitness are frequently used to describe cardiorespiratory
fitness.
 The capacity of a muscle to produce force is referred to as muscular strength. Muscular
strength is also specific in nature.
 The muscle has the capacity to work continuously without getting exhausted. Each major
muscle group in the body has its requirements for muscular endurance, just as flexibility.

2. Skill-related Fitness is made up of six parts that are mostly related to good athletic and motor
skill performance.
 Agility is the ability to change the position of the body in space quickly and accurately.
 Speed is the capacity to execute moves in a small amount of time.
 Balance is he ability to maintain stability, whether stationary or while moving.
 Power is the ability to apply the greatest amount of force in the shortest amount of time.
 Coordination is the capacity to perform many motor actions simultaneously with precision and
fluidly.
 Reaction time is the interval between a stimulus and the corresponding reaction.

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Human Kinetics Unit

C. Significance of Physical Fitness Testing

Low levels of health-related fitness are linked to diabetes and cardiovascular disease, according
to the Institute of Medicine (2012). The World Health Organization has also proclaimed obesity to
be a worldwide pandemic in 2000. As result, it is crucial for everyone to evaluate their health and
keep track of their level of fitness in connection with their health. Moreover, assessing health-
related fitness will

 Educate people about their present health-related status.

 Offer facts that may be utilized to generate tailored exercise prescriptions or programs;
 Track change in the health-related fitness level of participants and populations over time;
and
 If required, modify physical education courses.

Purpose/Benefits
1. To maintain and achieve the accelerating rate of physical development and mental
development.
2. To develop the ideal physical fitness and health for every individual so that can be capable of
living in good life.
3. To improve proper work habits and being punctual, reliable, open-mindedness, accuracy and
cooperative.
4. To train the good leader and to develop the desirable traits with moral integrity through offering
in different event such as intramurals, sport fest and play days.
5. Continue to develop the creativity inspired by enduring faith in God and love of the country and
community.

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 Institute of Human Potential and Development
Human Kinetics Unit

FORMATIVE ASSESSMENT 1
Think Test!

Name:___________________________________________________Section:_________________
Date: ____________________ Group No. _________________

I.REFLECTIVE ESSAY.

Do you consciously perform exercise activities as part of your daily lifestyle to improve your health
and skill-related fitness? How can you explain the distinction between the two components? Which is
more important than the other? (20 points)
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Give at least the top 3 reasons why fitness testing is important to everyone. Elaborate on your
answer. (10 points)

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 Institute of Human Potential and Development
Human Kinetics Unit

II. IDENTIFICATION

Identify the dimensions of wellness being described in the following statements. Write the letter of
the correct answer.

a.Spiritual Wellness b.Physical Wellness c. Intellectual Wellness d.Financial Wellness

e. Emotional Wellness f.Occupational Wellness g.Environmental Wellness h.Social Wellness

_____ 1. The ability to express emotion appropriately, and adjust to life’s change and
disappointments.
_____ 2. Pertains to one’s ability to learn something new and when combined with confidence and
enthusiasm, can lead to life’s success.
_____ 3. It encourages collaboration and interaction among co-workers that fosters teamwork and
support among each other.
_____ 4. Entails one’s ability to protect physical health and eliminate health problems.
_____ 5. The ability to relate to others and reach out to other people.

Choose which of the dimensions of wellness is referred to by the following characteristics an

practices that indicates wellness concept about living and attaining quality of life. Write the letter of
the correct answer. Use the table as a reference.

_____ 6. Maintaining recommended body weight.

_____ 7. Moving ahead with optimism.
_____ 8. Maximizing working skills.
_____ 9. Finding meaning and direction in life.
_____ 10. Taking actions to protect the world around us.

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 Institute of Human Potential and Development
Human Kinetics Unit

WEEK 3

Lesson 2: ACHIEVING A HEALTHY AND ACTIVE LIFESTYLE

Learning Outcomes:

LO1: Demonstrate an understanding of the impact of physical inactivity in various nations.

LO2: Evaluate the healthy eating habits based on the recommended dietary guidelines

LO3: Increase engagement in incidental physical activities.

Introduction:

People are finding it more difficult to engage in regular physical exercise due to our modern
world’s dependence on technology, multiple methods of transportation, and as well as an
environment that does not promote nor encourage an active lifestyle. According to the Lancet Global
Health (2018), 1.4 billion people are physically inactive which make up for more than one (1) in every
four (4) adults worldwide. Women (23%) are less active than males (32%). Also, the rate of inactivity
varies in every nation as high-income nations (37%) would have the highest rated of inactivity
compared to middle-income countries (26%), and low-income countries (16%). This shows that
weather the economy, the greater the prevalence of physical inactivity.

Evidently, physical inactivity is on the rise in many nations these days. It can be attributed in
part of a decrease in recreational physical exercise and an increase in sedentary work behaviors.
Physical inactivity raises the risk of non-communicable illnesses such cardiovascular disease, stroke,
diabetes, cancer, and mental health issues. Population aging, increased and rapid urbanization, and
globalization all have an impact on global health, resulting in hazardous settings and habits (WHO,
2018).
According to the World Health Organization (2016), ischemic heart disease and stroke kill
around 15.2 million people globally each year, and have been the top two leading causes of death in
the last 15 years. Ischemic heart disease was the major cause of mortality in the Philippines, as
indicated in Figure 2. (84, 120, or 14.5 percent). Furthermore, cerebrovascular disorders, diabetes,
hypertension, and other cardiac illnesses, all of which are non-communicable diseases, were among
the top ten causes of mortality in 2017, according to the Philippine Statistics Authority (2017). As a
consequence, all governments need to expedite initiatives that motivate people of all ages to live a
healthy lifestyle and develop surroundings that promote participation in physical activity, because
physical activities are essential in preventing and addressing non-communicable diseases (NCDs).

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 Institute of Human Potential and Development
Human Kinetics Unit

 Active Learning Exchange

- Physical Activity and Exercise

Improving one’s day-to-day life may be accomplished by encouraging people to be physically

active and by maintaining a regular exercise routine. According to recent studies, individuals who
previously had a sedentary lifestyle have the potential to see significant improvements in their health
if they engage in frequent, and moderate amounts of movement throughout the day. More research
suggest that the health advantages of physical activity are proportional to the intensity of the activity
as well as the variety of activities that are performed by the individual. Movements of the skeletal
muscles in the body are what constitute physical activity (PA). It makes use of energy while also
providing beneficial effects to one’s health. The intensity might range anywhere from low, to
moderate, and intense. Walking, climbing the stairs instead of using elevator, grocery shopping,
gardening, and other duties around the house are all examples of everyday modest physical exercise.
A physical activity that is organized, systematic, and repeated in nature with the purpose of
maintaining or improving aspects of one’s physical fitness is referred to as exercise. It is generally
accepted that it is an activity that may range from moderate to strong in terms of its level of difficulty.
Exercises such as jogging, running, swimming, and biking are examples of aerobic activities. Strength
training is another type.
On the other hand, physical inactivity refers to a level of activity that is below the minimum
level that is advised for improving one’s health through physical exercise. It indicates that there is an
extremely low consumption of energy throughout the day, such as when one is only strolling around
aimlessly, engaging in activities of self-care, or performing other light tasks that do not significantly
contribute to our general health. People who do not engage in regular moderate activity stand to gain
considerable benefits from doing so in terms of their health and well-being. However, those who are
already engaged in moderate physical activity will benefit even more from a level of physical exercise
that ranges from moderate to intense. Some examples of activities that qualify as moderately
strenuous are going for brisk walks or jogs, participating in recreational sports, dancing, and
gardening.

- Physical Activity and Exercise

Perhaps one of the most impotant things you can do for your health is to exercise regularly.
Physical activity may strengthen your bones and muscles, help you maintain a healthy weight,
increase your agility to carry out daily tasks, and improve your cognitives health. Adults who spend
less time sitting and those who engage in any level of moderate-to-vigorous exercise reap some
health advantages. Physical activity has a greater influence on your health than other lifestyle
decisions. Physical activity is good for everyone’s health, no matter the age, ability, race, shape, or
size.

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1. Immediate Benefits
Following a session of moderate-to-vigorous exercise, physical activity has some positive
effects on brain health. Children aged 6 to 13 will experience better thinking or cognition, and
adults will have less transient anxiety. As you age, staying physically active on a regular basis
might help keep your thinking, learning, and judgement abilities sharp. Additionally, it can improve
your quality of sleep and lower your risk of anxiety and sadness.

2. Weight Management
Habits of engaging in physical exercise and healthy eating habits are both essential for
managing weight. When you consume more calories through food and drink than you burn,
including calories burned through physical exercise, you put on weight.

3. Reduced Risk of Acquiring Lifestyle Diseases

Cardiovascular Disease
The two main causes of mortality in the world are heart disease and stroke. Your chance of
developing these diseases can be decreased by engaging in at least 150 minutes of moderate
physical exercise each week. By engaging in additional exercise, you can further lower your risk.
Additionally, regular exercise helps decrease blood pressure and lower cholesterol.

Type 2 Diabetes and Metabolic Syndrome

You can lower your risk of metabolic syndrome and type 2 diabetes by engaging in regular
physical exercise. A combination of excess abdominal fat, high blood pressure, low HDL
cholesterol, high triglycerides, and/or high blood sugar constitutes metabolic syndrome. Even if
they do not get the recommended 150 minutes of moderate physical activity each week, people
begin to see some advantages from exercise. Increased physical exercise appears to further
reduce risk.

Certain Type of Cancer

You can reduce your chance of acquiring a number of common cancers by staying physically
active. Higher levels of physical exercise among adults lowers the chance of acquiring
malignancies of the breast, endometrium, colon, bladder, esophagus, kidney, stomach, and lungs.
It is very true that regular physical activity helps cancer survivors enhance their quality of life while
also increasing their physical fitness.

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 Institute of Human Potential and Development
Human Kinetics Unit

4. Development of Skeletal and Muscular Strength

It is vital of safeguard your bones, joints, and muscles as you age since support your body and
facilitate movement. Maintaining strong bones, joints and muscles can make it easier for you to
carry out everyday tasks and engage in physical activity.

Lifting weights and other muscle-strengthening exercises can also help you build or maintain
your muscular mass and strength. This is crucial for older persons whosea muscle mass and
strength decline as they age. Based on your age, you will get even greater advantages if you
gradually increase the weight and the number of repetitions you perform during muscle-
strengthening exercise.

5. Enhanced Lifestyle Activities and Prevention of Accidents

Stair climbing, supermarket shopping, and playing with little kids are common daily activities
which can be hindered by functional restriction or the inability to do common tasks. Middle-aged or
older persons who are physically active are less likely to experience functional limits than those
who are sedentary.

A range of activities enhances physical function of older people and lower their risk of taking a
tumble or suffering an injury from a fall. Include physical exercises like balancing training,
muscular building, and aerobics. As part of an organized program, multi-component physical
exercise can be performed at home or in a public space.

Taking a tumble can cause a hip fracture, a significant health problem. Breaking a hip can
have detrimental implications that can alter your entire life, especially if you’re at an old age.
People who are physically active have a decreased risk of hip fracture than those who are not.

6. Prolonged Life
An increase in longevity by even 10 minutes a day might be beneficial. Increased daily activity
also helps reduce the chance of early mortality due to any reason. The risk of early death peaks
for those below and above the age of 60 who take 6,000 to 8,000 steps per day.

7. Management of Chronic Diseases and Disabilities

People who regularly engage in physical exercise can better manage their chronic medical
conditions and challenges. For individuals with arthritis, frequent physical exercise, for
instance, can reduce pain and enhance function, mood, and quality of life. It helps type 2
diabetes in maintaining healthy blood sugar levels while reducing their risk of heart disease
and nerve damage. As for persons with impaitments, exercise helps in maintaining theoir
independence and sustain daily life activites.

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 Institute of Human Potential and Development
Human Kinetics Unit

- Ways to Strengthen Immune System

1. Healthy Eating Habits

To be healthy and well-balanced generally, one must eat properly. When a person has good
nutrition, their food has all the nutrients they need for a healthy body, including what they need for
regular tissue growth, repair, and maintenance. Additionally, diet must include sufficient sources of
energy to fuel work, exercise, and leisure. It is best to get nutrients from a range of sources.

Nutrition and diet frequently have a significant impact on the onset and development of chronic
illnesses. The risk of cardiovascular disorders such as atheroscelerosis, coronary heart disease
(CHD), and strokes rises with a diet heavy in saturated and trans-fat, Elevated salt consumption
has also been related to high blood pressure among people who are sodium sensitive. Up to 50%
of all malignancies may be caused by diet. Nutritional inadequacies have also been linked to
obesity, diabetes, and osteoporosis. A nutritious diet has a variety of advantages that are good for
the economy, the environment, overall health, and many others. A healthy diet includes frequent
consumption of vegetables, fruits, whole grains, root crops, milk that is fat-free or low-fat, lean
meats, poultry, fish, eggs, beans, and nuts according to the World Health Organization (WHO).
Moreover, it is characterized by having low levels of salt, cholesterol, trans fat, saturated fat, and
sugar content.

Concerns about Covid-19 may have an impact on eating patterns, and increased calorie
consumption that might encourage weight gain. People may choose less costly, ultra-processed
food alternatives as a result of limiting excursions to the grocery store; therefore forgoing fresh
fruits and vegetables in favor of stocking up on calorie-dense, non-perishable meals, and financial
troubles. Additionally, the extra time you spend at home may increase your propensity to eat,
“stress-bake”, or cook calorie-dense comfort food. Furthermore, a lot of individuals are battling
fear, worry, stress, financial worries, melancholy, boredom, and loneliness; all of which can
negatively impact nutrition, physical health, and mental wellbeing. Hence, a nutritious diet is
crucial during this period of home confinement.

Worldwide, a significant portion of COVID-19 fatalities are linked to one or more chronic
diseases. It is also clear that the epidemic puts elderly persons at a higher risk of serious disease.
Although nutrition cannot treat COVID-19, it can influence the development of chronic disease
which is strongly linked to COVID-19-related severe illnesses and fatalities. An immune system
that is strengthened by a balance diet lowers the chance of developing chronic illnesses and
infectious diseases. It is obvious that nutrition optimization is crucial in these trying times not just
for ourselves, but for other people who you may be assisting. Even physiotherapists are aware of
the advantages of eating well and would give patients with chrwonic illnesses solid nutritional
advice. It is fundamental to understand dietary adjustments that might lower your chance of
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Human Kinetics Unit

During the COVID-19 pandemic, maintaining a healthy diet is essential. Our body’s capacity to
ward against, combat, and recover from infections can be impacted by the food and beverage we
consume. Healthy diet is crucial in strengthening immune systems, despite the fact that no food or
dietary supplements can stop nor treat the COVID-19 infection. In addition to lowering the risk of
obesity, heart disease, diabete, and some forms of cancer, a good diet can help lower other health
issues.

A healthy diet for infats include nursing exclusively for the first six months, followed by the
introduction of wholesome meals to supplement breastmilk from 6 months to age 2, and beyond.
A balanced diet is crucial for the growth and development of young children. It can support older
adults in leading healthier, more active lives.

Seven Pieces of Advice on How to Keep a Healthy Diet

a. Eat a variety of foods, including fruits and vegetables.

- Every day, eat a mix of whole grains-wheat, maize, and rice, legumes-lentils and beans, lot of
fresh fruit and vegetables, and some food that come from animals (e.g. meat, fish, eggs, and
milk).
- When you can, choose whole-grain foods like unprocessed maize, millet, oats, wheat, and
brown rice. These are high in fiber and can help you feel full for longer.
- Choose raw vegetables, fresh fruits, and nuts that have not been salted as snacks.

b. Use less salt.

- Do not eat more than 5 grams of salt (one teaspoon) per day.
- Use salt sparingly when cooking and preparing food and try to use less salty sauces and
condiments (like soy sauce, stock, or fish sauce).
- If you are using canned or dried food, choose different kinds of vegetables, nuts, and fruit that
have no added salt or sugar.
- Take the salt shaker off the table and try adding flavor with fresh or dried herbs and spices.
- Check the labels of the food you buy and choose the ones with less sodium.

c. Eat fats and oils in small amounts.

- When you cook, use olive, soy, sunflower, or corn oil instead of butter, ghee, or lard.
- Choose white meat like fish and poultry which have lesser fat than red meat. Trim visible fat
from meat, and eat less processed meat.
- Choose milk and dairy products with less or no fat at all.
- Stay away from processed, baked, and fried foods that are made by factories and have trans-
fat in them.
- Instead of frying food, try steaming or boiling it.

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d. Eat less sugar.

- Eat less candy and sugary drinks like soda, fruit juices (fresh and processed), liquid and
powder concentrates, flavored water, energy and sports drinks, ready-to-drink tea and coffee,
and flavored milk drinks.
- Instead of sweet snacks like cookies, cakes, and chocolate, choose fresh fruits. When
choosing other desserts, make sure they are low in sugar and are served in small amounts.
- Avoid give children food that are high in sugar. Salt and sugar shouldn’t also be given to
children over 2 years old in large amounts.

e. Stay hydrated by drinking water.

- To be healthy, you need to drink enough water. Drinking water is the healthies and cheapest
drink. You can easily cut down on sugar and extra calories by drinking water instead of those
with added sugar.

f. Do not drink alcohol if it is dangerous or bad for you.

- Excessive alcohol is not a healthy thing to consume. COVID-19 will not go away if you drink
alcohol, and it can even be dangerous. If you drink too much or too often, you are more likely
to get hurt right away, and it can also cause long-term problems like liver damage, cancer,
heart disease, and mental illness. There is no amount of alcohol that is safe to drink.

g. Feed babies and young children breast milk.

- Breastmilk is the best thing for babies to eat. It is safe, clean, and has antibodies that help
protect against many common childhood illness. Babies should only be fed breast milk for the
first six months of their lives because it has all the nutrients and fluids they need. From the
time a baby is 6 months old, it should be given a variety of good, safe, and nutrient-dense food
to eat along with breast milk. Babies should still be breastfed if they want until they are 2 years
old. Even mothers with COVID-19 can breastfeed if they want to as there are no evidence that
breastfeeding causes the disease among infants although mothers have to be ware of other
means they could transfer the disease to their child.

Pinggang Pinoy is a new, easy-to-understand food guide that tells Filipino adults how much of
each food group to eat at each meal to meet their body’s needs for nutrients and energy. It does
tthis by using the well-known format of food plate. Pinggang Pinoy uses effective messages about
diet and living a healthy life to encourage Filipinos to eat well at meals.

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Human Kinetics Unit

2. Getting Adequate Sleep

In terms of your health, sleep is essential. Even though having more sleep will not always keep you
from getting sick, not getting enough of it could hurt your immune system and make you more likely to
catch a cold of the flu. Here’s what you need to know to keep your nose from running this season.

a. Sleep and Cytokines

If you do not get enough sleep, your body makes less cytokines. Cytokines are a type of
protein that attacks infections and inflammation. During sleep, cytokines are both made and
released, so not getting enough sleep is like getting hit twice. When you do not get enough
sleep on a regular basis, your body cannot respond as weel to the flu shot.

b. Stocking-up on Naps
Get between seven and eight hours of sleep each night to stay healthy, especially
during flu season. This will keep your immune system in good shape and protect you from
heart disease, diabetes, and obesity and other health problems. If your sleep schedule gets
messed up because of work or other things, try taking naps to make up for the lost sleep.
Taking two short naps, each no longer than 30 minutes, one in the morning and one in the
afternoon, has been shown to help reduce stress and counteract the effects of not getting
enough sleep on the immune system. If you can’t take a half-hour nap during the workday,
try taking a 20-minute nap during your lunch break and another one right before dinner.

Other Methods for Staying Healthy

Getting enough sleep is not the only way to improve your immune system and prevent illness.
Other smart ways to stay healthy include washing your hands often with soap, staying away from
people who show signs of sickness, and talking to your physician about obtaining and annual flu
vaccine. Furthermore, keep in mind that in case you catch a cold, your body will recover faster if you
get enough rest. There is also evidence that regular exercise works to help you fall asleep more
quickly and have quality of sleep. Moreover, getting a good night’s rest has been proven to
strengthen your immune system.
Healthcare workers often feel tired, stressed, and not get enough sleep, particularly during the
COVID-19 outbreak. Since sleep and the immune system are interrelated, having poor sleep quality
may weaken the immune system’s response, cause damaged inflammatory homeostasis, increase
the chance of infection, and make symptoms of diseases like COVID-19 worse. For the benefit of
health professionals and their clients, it is important to talk about sleep health. This is especially true
during a pandemic when causes of stress abound.

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Human Kinetics Unit

3. Staying Active

As a result of COVID-19 pandemic, many of us tend to stay indoors longer than usual and sit
for longer periods than we normally do. The kind of exercise that the majority of us are accustomed
to doing might already be challenging for us. People who do not often engage in any physical
activity may have an even more difficult time doing it by now. However, in times like this, it is of the
utmost importance for individuals of all ages and capacities to engage in as much physical activity
as they can. The purpose of the Be Active campaign run by the WHO is to encourage people to
participate in physical activities while also having a good time.

Keep in mind that engaging in light-intensity physical exercise, for three to four minutes, such
as walking or stretching, can assist to relax your muscles while also improving blood circulation
and the activity of your muscles. Participating in consistent physical activity is beneficial to both the
body and the mind. It can lower high blood pressure, assist in weight management, and lower the
risk of heart disease, stroke, type-2 diabetes, and many malignancies; all of which are illnesses
that can raise a person’s sensitivity to COVID-19. In addition to this, it enhances the strength of
bones and muscles, and improves balancem flexibility, and overall fitness. Activities that assist and
improve balance are beneficial for older adults because they reduce the risk of falling and injuring
themselves. Moreover, our days may become more predictable duet to our daily school and work
habits. But with the support of consistent physical activity, it serves as a means of maintaining
good and enjoyable relationships with our loved ones. You can safely engage in physical activity
by exercising with your family, going outdoors, using online fitness resources, taking a virtual
fitness class, setting exercise goals, and doing calorie-burning chores. Aerobic exercise raises the
heart rate while engaging in the activity, but with regular cardiovascular exercise comes a sense of
mental and physical relaxation. When the heart rate is elevated for extended periods, endorphins,
or natural pain killers, are released, and in time, relaxation occurs after the exercise is completed.

Exercise doesn’t always have to be in the form of aerobics. Weight lifting, Pilates, yoga, and
any other physically demanding exercise will help relax the body if a regular exercise routine is
followed. Yoga is a perfect stress-reducer and mind/body relaxer. If practicing yoga on a regular
basis is not in your daily routine, just learning diaphragmatic breathing will help tremendously. Find
a comfortable place to sit, close your eyes, and take slow, deep breaths, expanding the diaphragm
with every inhale and exhaling completely. “Talk” to the muscles in your body and tell them to relax
and melt. Softening the jaw releases tesion in the neck, shoulders, and hips and leads to total body
relaxation. Deep breathing can be done anytime, anywhere.

For all of us, young and old, regular physical activity remains to be an importat strategy in
staying healthy! Compared to being sedentary, moderate-intensity physical activity is associated
with better immune function. In the same way, regular physical activity is linked to lower levels of
anxiety and perceived stress; both of which are felt by many of us now that COVID-19 has spread.
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- Promoting Incidental Activities

It can be challenging to get enough formal exercise into your daily routine. In this
generations, as we live a modern life, we understand that life is too busy. However, did you
know that there are other ways to increase your activity level besides going to the fitness gym?

One way to lessen the effects of missed sessions because of a busy schedule is by
making an intentional effort to boost incidental activities. According to Queensland Health
(2018), incidental exercise is defined as any activity built up in small amounts over the course
of a day. It can be of many different kinds and is typically less organized and planned.

Below are some incidental activities:

- Pedaling to a store, bus top, or railway station
- Playing in a park with friends or your children
- Choosing the steps over the elevator or escalator
- Performing general housekeeping
- While at work, standing up and moving around the office
- Deciding to leave the car parked farther away
- Short gardening sessions

Having incidental exercises doesn’t mean we do not need to engage in structured exercise.
Engaging in both structured exercises or workouts and regular incidental activities is the most
ideal scenario. Howerever, in case that working out is not possible, increasing your incidental
activities is recommended. It is better have one, than none. To make it simpler, “We have to move
and sit less”. The more we move, the lower our risk of developing noncommunicable diseases will
be as we age. On the other hand, sitting for a long period of time can increase the risk of non-
communicable illnesses like heart diseases, hypertension, and diabetes. Incidental Activity will
help you to stay active, burn calories, and preserved your mobility. Additionally, it keeps your
various muscles and tendons in check, adds diversity to your daily activities, and can be a
fantastic opportunity to spend time with nature.

According to studies, even a small effort to improve your daily incidental activities can
make a significant difference by breaking up your sedentary time. Results show that engaging in
just three minutes of light walking or exercise after 30 minutes of prolonged sitting can significantly
improve your health.

In another study, results revealed that breaking up sitting with two minutes of light walking
reduced blood glucose by 24.1%, while an average reduction in their blood glucose levels of
29.6% was recorded for those who engaged in moderate walking.

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Easy Ways to Increase Incidental Physical Activities

Below are some simple ideas that might work for you to increase your current level of incidental
activity:

Do not just sit while you watch TV.

Sitting in front of the television burns around 9 kcal/hour. To increase your energy expenditure
if required, try finishing off your evening with some ironing whilst watching your favorite television
show. This will save you time later and expend an additional 50-100 kcal per hour! To provide some
perspective, one hour of resistance band exercise expends similar amount of energy (subject to the
intensity of training).

Use a standing desk.

If you’re spending a lot of time sitting at a computer, try using a standing desk if you can.
Alternatively, set a reminder on your phone or smart watch to stand up for 2-3 minutes every hour
throughout the day.

Make the most out of your lunch break.

Recognizing the lunch break as an opportunity to move is another way to ‘kill two birds with
one stone’. Try walking with a colleague as an opportunity to socialize, get some sunshine or fresh
air, and expend some energy!

Make your meetings active.

Take your phone calls on the move or try walking meetings. Whilst it is sometimes easier said
than done, try to recognize movement as an opportunity rather than an obligation or chore in
maintaining your health and well-being.

Add short bursts of movement to boring tasks.

Waiting for the kettle to boil? Try making a habit of incorporating squats, wall push-ups or calf,
raises to pass the time.

Set yourself reminders to move.

Using reminders can be an effective strategy to break up periods of prolonged sedentary
behavior.

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- Recap

- People are less active these days as they found more ways to make their daily lives and work
easier. Hence, they are more likely to get noncommunicable diseases like heart disease,
stroke, diabetes, cancer, and mental health problems when they do not move around much.
Thereforem, encouraging different kinds of physical activities and getting regular exercise can
really help people live better lives and stay healthy and fit.

- Despite the threat of contagious diseases, exercising on a regular basis can help you improve
your health and well-being, together with having healthy eating habits and getting enough
sleep.

- Keep in mind that incidental activities and regular structured exercises go hand in hand, and
both are important elements in achieving a healthy and active lifestyle. This means that
regardless of whether you have attended your morning exercise class or not, you can still
benefit more from sitting and moving more! Every step, every effort, and every smart choice
counts. If you think that your regular sessions are decreasing, increase your incidental
activities. Move more, sit less!

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Human Kinetics Unit

Activity Worksheet 3
Think Test!

Name:____________________________ Section:_______ Date:_________ Group no. __________

I.Reflective Essay. In this New Normal, how important are physical activities to your daily life?
Explain your answer. (10 points)
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Provide some practical tips on how we can follow the recommended daily food intake for Filipinos?
Cite examples. (10 points)
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II.Multiple Choice. Encircle the letter of the best answer.

1. This occurs due to lack of physical activity participation during leisure time and an increase in
sedentary behavior.
a.COVID19 b.Hyperventilation c.Lockdowns d.Physical inactivity

2. The following are the diseases one can acquire during physical inactivity except for ______.
a.cancer b.dengue c.hypertension d.stroke

3. It is a physical that is planned, structured, repetitive, and it aims to maintain or improve

components of physical fitness.
a.dance b.exercise c.sports d.yoga

4. This is the recommended physical activity session by the WHO for adults and elderly.
a.30 min/day of moderate-to-vigorous PAs
b.75 min/week of vigorous Pas
c.60 min/day of moderate-to-vigorous Pas
d.150 min/week of vigorous Pas

5. These are the activities that can help us maintain our health and fitness while being mandated
to stay home during the COVID19 pandemic.
a.aerobics b.home-based exercises c.running events d.sports participation

6. It is the recommended intake of salt per day.

a.5 grams b.10 grams c.15 grams d.1 tablespoon

7. Rheena experiences anxiety and depression during the ECQ lockdown. What can she do to
cope with this situation?
a.binge-watching b.exercise c.food tripping d.sleep all day

8. Among the several causes of deaths globally, what is number one cause of death in the world
as well as in the Philippines?
a.Cancer b.Ischemic Heart Diseases c.Diabetes d.Stroke

9. What is the primary contributory factor to having non-communicable diseases?

a.Technology b.Bad Eating Habits c.Overweight d.Physical Inactivity

10. Pedro is regularly participating in a Zumba dance session in order to achieve his personal goal to
maintain his ideal weight. What kind of activity is Pedro participating in?
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of Human Fitness Potential and Development
b.Physical Activity c.Exercise d.Wellness
Human Kinetics Unit

Performance Task 2
Promoting Incidental Physical Activities

Name:_________________________________ Section:____________ Date:_________ Group no.________

Activity: Activity Implementation (Individual, Partner, Group Activity)

Instruction: Recognize the different incidental activities that we do on a daily basis as well as some
simple ways to increase incidental physical activity. This task challenges you to increase your
engagement in incidental activities by documenting the different incidental activities that you will
engage in for a week. Record the activities and submit a 1-to-2 page narrative report for each
individual, and partner task, and a 1-to-2 minute video summary for the group task. For the narrative
reports, follow the template below.

Sample
Day 1: Date:_______
Time Incidental Activity Duration Comments/Remarks
7:00am Gardening session 30 minutes I cleaned our garden using walis,timba, at tabo
9:00-4:00am Chair flexibility exercise 2-3 minutes 2-3min of exercise break in every 1hour during
online class

Day 1: Date: ______

Time Incidental Activity Duration Comments/Remarks
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Day 2: Date: ______

Time Incidental Activity Duration Comments/Remarks
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Day 3: Date: ______

Time Incidental Activity Duration Comments/Remarks
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Day 4: Date: ______

Time Incidental Activity Duration Comments/Remarks
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Day 5: Date: ______

Time Incidental Activity Duration Comments/Remarks
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Day 6: Date: ______

Time Incidental Activity Duration Comments/Remarks
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Briefly, discuss your feelings about the results of your one week engagement. What problems
or challenges have you encountered in implementing your incidental activities? How did you manage
to overcome them? Discuss your future goal for the coming weeks. (30 points)

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Note: Photo and video documents, will be shared to the group to come-up with a video summary of their activities.
Additional grades will be given for the students who will be tasked to edit the video. Please see the rubrics below for
grading the video submission.

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WEEK 4

Lesson 3A: SELF-TESTING ACTIVITIES (PRE-TEST)

Learning Outcome:

LO1: Determine the appropriate tests to assess the different fitness components

LO2: Demonstrate proper testing protocols and safety guidelines

LO3: Collect baseline information (pre-test score) for reference in creating exercise plans

LO4: Recognize personal strength and accept weaknesses as a result of the tests.

Introduction

A great strategy to monitor and evaluate students’ capabilities is through fitness testing.
Students may discover how healthy they are and learn how to create goals to increase their fitness
level. Health-related fitness and skill-related fitness are the two categories of fitness.
Cardiorespiratory fitness, body composition, muscular strength and endurance, and flexibility are all
components of health-related fitness. While, reaction time, agility, balance, speed, coordination, and
power are components of skill-related fitness that are typically required in sports-related activities and
sporting events.

Fitness testing is a critical part of a successful physical education program, whatever the fitness
assessment instrument you use. Start using a few of these ideas to implement fitness testing at your
institution.

 Monitoring of the fitness testing through a database must be established. The data privacy
policy for the students must be duly observed. Certain local/school, national or international
standards for the fitness test can be used as reference.
 Fitness education must always be part of everyday teaching and the PE curriculum as fitness
education covers the many elements of fitness, training theories, different kinds of physical
activity, and how practice affects performance and general health.
 An inventory of equipment must be conducted to see if there is a need to buy materials for the
chosen fitness tests.
 Communications to parents/guardians shall be disseminated to explain the importance of
fitness testing and to inform them that their son or daughter will be participating in fitness
testing.
 Assessment of students must be done at least twice a year to monitor their progress.
 Schedule fitness assessments over a period of time so that students can have milestones to
complete at their own pace, and the testing will not appear to be forced.

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 Use the test findings to develop improvement-oriented goals. A follow-up communication shall
be forwarded to parents to notify them of the performance of their son/daughter.
 Alumni members who own fitness clubs within the area can be tapped to help organize the
tests. Their assistance can also be sought for donations for equipment used in fitness test.

A. Some Tips in Fitness Testing

 The fitness test results should not be used to grade both students and instructors.
 At least one week prior to the fitness test, students and parents should be notified about the
activity. Students shall fill out the PAR-Q Form to be signed by their parents or guardian.
 A meeting must be assigned to discuss the testing protocol and two (2) other meetings must
be reserved for the self-testing activities.
 Competition must not be encouraged while conducting fitness tests. To maintain reliability,
testing should be conducted with a partner or as a group to promote collaboration and
transparency while being guided by the instructor either online or face-to-face. All students
should take the same fitness test. Using videos tutorials and instructional modules to support
the activity is highly recommended.
 Student cooperation must be recognized, after the pre-test and post-test.

B. Things to Consider in Self-Testing Activities

Be mindful of the following safety practices and precautions in performing the fitness
tests.
 Students must take into account any concerns regarding their health or conditions for
exemptions from certain tests. It is vital to obtain directives from the instructor, in addition to
getting consent from the attending physician, if required.
 Verify if the Physical Activity Readiness Questionnaire and You (PARQ & You) was
appropriately filled out, duly signed by the students as well as by their parents or guardians
before submitting to the instructor.
 To guarantee that the findings of each test are accurate, it is imperative to strictly follow the
process or mechanics. If you have questions or clarifications, contact your instructor.
 Make sure to do some stretching before the test, and then cool down when you’re finished.
 Ensure that the place being tested for fitness is both safe and favourable for the testing.
 Put on the necessary footwear and clothing to protect yourself from any potential injury.
 Always make sure you’re getting enough water to drink.

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C. Self-Testing Activities for Health-Related Physical Fitness

1. Component: Body Composition

Test: Body Mass Index (BMI)

The body mass index (BMI) is calculated by dividing a person’s weight (in kilograms) by the
square of their height (measured in meters). Body mass index is calculated as follows:

Bodyweight(kg)
BMI=
Height(m)2

The following steps can be used with this formula (Adams and Adams, 2009)
1. Weight in pounds divided by 2.2= Weight in Kilogram (kg)
2. Height in inches x 0.0254= Height in Meters (m)
3. Height in meters x height in meters = height in meters squared (m)2
4. Step 1 divided by step 3 =BMI

Body Composition Rating

Scale
BMI Disease Risk Classification
<18.5 Increased Underweight
18.5-21.99 Low Acceptable
22.0-24.99 Very Low Acceptable
25.0-29.99 Increased Overweight
30.0-34.99 High Obesity I
35.0-39.99 Very High Obesity II
≥40 Extremely High Obesity III

Anthropometric Measurement

To determine the composition of the body, a number of quantitative measures of the body’s
skeletal muscle, fat and muscle are taken. The key parts of anthropometry are the subject’s weight,
height, body mass index (BMI) body circumferences (waist, hip and limbs) and skinfold thickness.
Measurements are essential since they can both indicate a possible weight issue (either underweight
or overweight) and serve as a point of the basis for developing a program that will increase physica;
fitness levels.

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2. Component: Flexibility
2.1Test: Modified Sit-and-Reach
Purpose: To measure the flexibility of hamstrings
Equipment: Sit-and-reach flexibility tester, or a yardstick placed on the top marked at 9 inches on
a box approximately 12 inches high.

Picture

Procedure:

 Take off your shoes, then sit on the ground. Place the extended leg’s foot sole flat against a
box or bench. Put the head, back, and hips against the wall at a 90-degree angle, bending
the opposing knee.
 Lay one hand on top of the other, and gently extend your arms forward as far as you can.
Keep your back and head pressed against the wall.
 Reach forward as far as you can three times with the measuring stick set in the position,
retaining the position on the third reach for at least two seconds as the partner measures
the distance on the ruler. Maintain the extended leg’s knee straight (see illustration)
 Conduct a second test, and get the average score for both trials.

2.2 Test: Zipper Test

Purpose: To measure shoulder flexibility
Equipment: Ruler, Measuring Tape
Procedure:

 Raise right arm over your head, bend the elbow of the opposite arm, and stretch as far as
you can behind your back.
 At the same time, stretch your left arm behind your back and flex your right elbow so that it
is across your back. Make an effort to cross your fingers over the fingers on your right
hand, as seen on the image above.
 Take your measurements down to the nearest half inch. If your fingers overlap each other,
you get a positive score. If they are unable to touch, the score is negative. If your fingertips
only touch each other, you get a score of zero.
 Perform the movement again, this time, cross your arms the other way (left arm up). The
majority of people will discover that they can easily do one side compared to other.


PATHFIT 1