UNIVERSITY OF NEGROS OCCIDENTAL – RECOLETOS

BACOLOD CITY
PHYSICAL EDUCATION DEPARTMENT

Physical Activities Towards Health and Fitness 2

(PATHFIT 2)
Exercise – Based Fitness Activities
Prepared by the Physical Education faculty members of University of Negros Occidental-
Recoletos

This course material belongs to:

Student’s Name: Course & Year:

P.E. Schedule: P.E. Instructor:

 UNIVERSITY OF NEGROS OCCIDENTAL – RECOLETOS
College of Arts and Sciences
General Education Course Department

INTRODUCTION
(Course Orientation)
I. Course Code: PAFIT2120

II. Course Title: Exercise – Based Fitness Activities

III. Course Description: This course provides experiences in core strength, and mobility training. It includes
goal setting exercise progression and periodic assessment for the development of muscular fitness in motivating
student to maintain a lifelong fitness regimen. In conjunction with physical activity, exercise and movement
concepts, student will also set and assess their achievement of personal fitness and physical activity goals, as well
as become familiar with the basic principles of healthy eating.

VI. Credit Units: 2

VII. Course Outcomes:

After the different activities learned in this course, the students must have:

Active and Healthy Living

1. Participate in moderate to vigorous physical activities (MVPAs) in accordance with national and global
recommendations on physical activities for health.
2. Adapt movement competencies to independent physical activity pursuits that are health-enhancing and
personal rewarding.
3. Monitor progress and evaluate achievement of personal fitness and dietary goals.
4. Practice empathy, fair play; show respect for differing abilities (i.e., diversity) through interpersonal
communication skills and emotional regulation during PA participation.
5. For sports, apply basic tactics (e.g., defense offense, transition) in game situations.

Advocacy and Action

1. Devise, apply and assess a range of strategies (i.e., exercise program design; goal setting; periodic
evaluation) to improve one’s physical activity.
1. performances and those of others.
2. Enhance and advocate for one’s personal and other’s fitness, safety and wellness through physical activity
participation and/or leadership.
3. Promote practical and creative interventions that will create community connection and contribute to the
health and wellness of the school community and its periphery.

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 UNIVERSITY OF NEGROS OCCIDENTAL – RECOLETOS
College of Arts and Sciences
General Education Course Department

VIII. University’s VMGO

VISION

A Catholic University committed to the integral formation of the human person with a passion for excellence
and service to Church and Society.

MISSION

An Augustinian Recollect University that educates the mind and heart by providing the climate, the structure, and
the means to develop the vocation, knowledge, skills, talents, and attitude of the community as permeated by the
Gospel values for the service of humanity, love, and praise to the One God.

CORE VALUES

Service and Community Life; Interiority; Marian and Moral Integrity; Peace and Justice; Love; Passion for
Excellence

GOALS: The University of Negros Occidental-Recoletos translates its mission statement into the following four
domains of schooling:

1. Academic: Continuing education with religion as the core to qualified persons with preferential option
for the poor from elementary to the graduate levels;
2. Non-Academic: Opening of opportunities for the development of skills and talents in the areas of sports
and C cultural endeavors.
3. Community Extension: Complementation of the study programs with inter-disciplinary outreach
projects that will enable the academic community to be involved in the promotion of the total
development of man and
4. Research: Enrichment of existing academic programs and broadening of knowledge through functional,
ethical resources for the authentic good of individuals and society.

OBJECTIVES

At the end of the formation, the students are expected to be:

1. Spiritually sound individuals who are Christ-centered and MARIAN-inspired.

2. Intellectually cultured individuals who can rationally and eloquently communicate their ideas and
appreciate the arts as the reflections of the infinite beauty of God.
3. Morally healthy individuals who can weigh values with a great sense of accountability.
4. Physically healthy individuals who give due respect to the body, keeping it fit as a temple of the HOLY
SPIRIT.
5. Culturally conscious individuals who value heritage earned by past generations, enriching it by
promoting desirable traditions and rendering authentic service to the Church and the country for the
common good.
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 6. Socially concerned individuals who are sensitive and responsive to the needs of the marginalized sector
of the community and society.
7. Technically proficient individuals who are superior in useful skills in the practice of professions; and
8. Scholarly leaders of science who extend the frontiers of knowledge through experimentation and
verification, bringing about a deeper evaluation of problems that will make them see the synthesis of
faith, reason, culture, and life profoundly.

VI. Course Requirements:

• Class Attendance, Quizzes, Written Examination, Practical Exam
• Wearing of prescribed P.E. sports attire during class and, group and individual performance.

VIII. Materials Needed:

• Module, Laptop, Physical Fitness Test Equipment, Rubber Mat, Exercise materials, equipment needed or
required in the context of Larong Pinoy (traditional Filipino games):
IX. Grading System

Class Standing (Quizzes, Attendance, Participation, Assignments, Oral Reports): 40%

Examinations (Written/Practical): 60%
100%
XI. Modular Class Rules:

1. Always check the MS Teams for any updates about the class.
2. Regular attendance is required for all students; six (6) unexcused absences shall no longer be
allowed to continue the course and will be immediately dropped from the class.
3. Students are expected to be well-groomed during classes. They must wear the prescribed P.E
uniform for the duration of the session.
4. Students who arrive fifteen (15) minutes after the class’s official start time will be considered tardy.
Three (3) tardiness accumulations equal one (1) absence.
5. Students should use MS Teams to contact their teacher or professor between 8 A.M and 5 P.M only,
Monday through Friday.
6. Students should use their cell phones and other electronic devices only if allowed by the instructor.
They must mute their phones or electronic devices before the class.
7. It is important to comply with all the outputs of this module as part of the requirements. All
practices, performances, and activities should be documented and submitted on time.
8. Students are expected to conduct themselves ethically and adhere to the highest academic integrity
standards commensurate with their university enrollment and throughout their educational endeavors
at the university. Therefore, they will NOT involve themselves in plagiarism, cheating, lying,
stealing, and they will NOT tolerate those who do. Those who breach the university’s academic
integrity policy will face disciplinary actions as per University Student Manual.

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 UNIVERSITY OF NEGROS OCCIDENTAL – RECOLETOS
College of Arts and Sciences
General Education Course Department

COURSE Exercise – Based Fitness Activities

MODULE Module 2: Physical Fitness and Wellness
COVERAGE Defining Physical Fitness
Physical Fitness Components
Dimensions of Wellness
Training Concepts and Methodologies
DURATION A.Y. 2024 - 2025 | 2nd Semester | PRELIM | 2 hours
LEARNING At the end of this module, you are expected to have:
OUTCOMES 1. Defined and explained aspects of physical fitness and wellness.
2. Identified several factors that impact physical fitness.
3. Explained what it means to live healthily.
4. Demonstrated an understanding of the benefits of physical fitness and wellness.
5. Selected appropriate physical activities and performed safely to maintain a healthy
lifestyle; and
6. Created a physical fitness personal plan and wellness plan for healthy living.

I. ENDURING UNDERSTANDING

In the relentless pursuit of a healthier and more fulfilling life, the significance of physical fitness cannot
be overstated. This chapter lays the groundwork for our journey into the realm of physical well-being, exploring
the essential principles, benefits, and transformative power that a commitment to fitness brings.

II. ESSENTIAL QUESTIONS

1. What are the new trends in developing physical fitness performance?

2. What are the contributions of physical education in developing physical fitness?
3. What are the key components of a well-rounded fitness routine, and how do they contribute to
overall physical health?

III. AUGUSTINIAN-RECOLLECT VALUE INTEGRATION

Moral Integrity, Justice, and Peace

IV. LESSON PROPER

DEFINING PHYSICAL FITNESS

Physical fitness refers to your body systems’ capacity to function effectively together to allow you to be
healthy and perform daily living activities. Being physically fit means completing everyday tasks with the
minimum possible effort. A fit person can do school work, do duties at home, and have enough time to enjoy
sports and other leisure activities.

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 UNIVERSITY OF NEGROS OCCIDENTAL – RECOLETOS
College of Arts and Sciences
General Education Course Department

According to the MIT Medical Center for Health Promotion and Wellness, “physical fitness is to the
human body what fine-tuning is to an engine. It enables us to perform up to our potential. Fitness can be
described as a condition that helps us look, feel, and do our best. Physical fitness involves the performance of
the heart and lungs and the muscles of the body. And, since what we do with our bodies also affects what we
can do with our minds, fitness influences on some degree qualities such as mental alertness and emotional
stability.”

Duffy (2017) observes that when you are fit,

you have:

1. Energy to do what is important to you and to

be more productive.
2. Stamina and a positive outlook to handle the
mental challenges and emotional ups and
downs of everyday life and deal with stress.
3. Reduced risk for many health problems,
such as heart disease, cancer, diabetes, and
osteoporosis.
4. The chance to look and feel your best.
5. Physical strength and endurance to
accomplish physical challenges.
6. A better chance for a higher quality of life
and perhaps a longer life too.

When you follow your physical fitness program, it’s important to remember that health is an
individual attribute that varies from person to person. Age, sex, heredity, lifestyle patterns, exercise, and
eating habits are some of the factors that influence it.

PHYSICAL FITNESS COMPONENTS

Health-related fitness is fitness programs that are prescribed to improve the general health of the
individual. These are the lowest fitness requirements for keeping good health, reducing the risk of chronic
illnesses, and decreasing muscular -skeletal injuries. The five components of HEALTH-RELATED
PHYSICAL FITNESS are:

a. Cardiorespiratory endurance – The lungs, heart, and blood vessels’ capacity to supply the cells
with enough quantities of oxygen to meet the demands of sustained physical exercise.
b. Muscular endurance – The capacity of the muscle to exercise force continuously over time.
c. Muscular strength – The ability of the muscle to exert maximum force against resistance.
d. Body composition – The fat and nonfat components of the human body, which are important
in assessing recommended body weight.
e. Flexibility – The ability of a joint to move freely through its full range of motion.
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 UNIVERSITY OF NEGROS OCCIDENTAL – RECOLETOS
College of Arts and Sciences
General Education Course Department

In contrast, motor-skill-related fitness are fitness programs that are

used to improve athletic ability. SKILL-RELATED FITNESS
components consist of:

a. Agility – The capacity to move and change the body’s

direction and position while under control rapidly and efficiently.
b. Balance – The power to stand upright or remain in control
of body movements, whether stable or moving.
c. Coordination – The ability to control two or more
body parts effectively and efficiently.
d. Power – The ability to overcome resistance in the shortest
period leading to the ability to produce higher velocities against a
given load.
e. Reaction time – The ability to respond rapidly to
a stimulus.
f. Speed - The ability to move all or part of the body as
quickly as possible.

DEFINING WELLNESS
Definition of wellness are as follows:

• The act of consistently practicing healthy habits to achieve better physical and mental health results, so
you prosper while living, rather than just living.
• “A state of complete physical, mental and social well-being, and not merely the absence of disease or
infirmity.” – World Health Organization
• “A conscious, self-directed and evolving process of achieving full potential.” – National Wellness
Institute

Maintaining an optimal level of wellness is utterly essential to a better quality of life, Wellness matters
as everything we do and every emotion we feel is connected to our well-being. Our well-being, in effect,
strongly influences our behavior and emotions.

DIMENSIONS OF WELLNESS
There are nine dimensions of wellness: occupational, emotional, spiritual, environmental, financial,
physical, social, sexual, and intellectual. It is important to note that each dimension of wellness is
interconnected with another and is equally important in pursuing optimum health.
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 UNIVERSITY OF NEGROS OCCIDENTAL – RECOLETOS
College of Arts and Sciences
General Education Course Department

EMOTIONAL This dimension is about understanding your feelings, coping with problems and
WELLNESS stress effectively.

ENVIRONMENTAL This dimension helps us to live in harmony with our surroundings by doing
WELLNESS something to preserve it.

FINANCIAL This relates to process of learning how to handle your financial expenses
WELLNESS effectively.

INTELLECTUAL This involves keeping an open mind as you come across new ideas and
WELLNESS improving your knowledge further.

OCCUPATIONAL This dimension of wellness encourages personal fulfillment and enrichment of

WELLNESS one’s life through work.

PHYSICAL This relates to keeping a safe body and finding treatment when appropriate.
WELLNESS

SEXUAL WELLNESS This applies to individual’s active involvement in his or her life by discussing the
various issue surrounding sexuality and sexual health.

SOCIAL WELLNESS This involves building healthy, nurturing, and supportive relationships as well as
fostering a genuine connection with those around you.

SPIRITUAL This helps you to develop a set of spiritual values that will help you achieve
WELLNESS purpose and meaning.

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 UNIVERSITY OF NEGROS OCCIDENTAL – RECOLETOS
College of Arts and Sciences
General Education Course Department

TRAINING CONCEPTS AND METHODOLOGIES

The following are the key principles to keep in mind while creating a fitness program:

The training must be customized to the needs of the sport in order to improve fitness in the
Specificity
affected body parts.
Only by training more than usual can fitness be enhanced. You must exert considerable
Overload
effort.
Start slowly and then gradually increase the amount of exercise you perform, while
Progression
maintaining overloading.
Any adaptation that occurs as a result of exercise will be reversed when you cease training.
Reversibility
You will lose fitness if you take a break or do not workout frequently enough.

Use the FITT PRINCIPLES to add detail to your fitness program planning:

Frequency Decide how often you would like to train.

Intensity Choose how hard you want to work out.

Time Choose how long you will train.

Type Choose which training techniques to employ.

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 UNIVERSITY OF NEGROS OCCIDENTAL – RECOLETOS
College of Arts and Sciences
General Education Course Department

COURSE Exercise – Based Fitness Activities

MODULE Module 3: Biomechanics and Body Movement
COVERAGE Biomechanics and its Objectives
Elements of Biomechanics
Principles Used in Biomechanics
Applications of Biomechanics
Fundamental Body Movements
Types of Fundamental Body Movements
Fundamental Movements Skills
Movement Concepts, Movement Strategies, and Movement Principles
DURATION A.Y. 2024 - 2025 | 2nd Semester | PRELIM | 2 hours
LEARNING At the end of this module, you are expected to have:
OUTCOMES 1. Defined biomechanics.
2. Discussed fundamental body movement and its types.
3. Talked about fundamental movement skills, related movement concepts, strategies,
and principles.
4. Applied the movement elements, principles, and strategies into physical fitness
activities.

I. ENDURING UNDERSTANDING

Dive into the world of biomechanics, the science behind how our bodies move. This chapter explores the
blend of biology and mechanics, guiding us through joints, muscles, and the physics of motion. Discover the
artistry of human movement and unravel the codes within our bodies, exploring the language that orchestrates
the ballet of life.

II. ESSENTIAL QUESTIONS

1. How does biomechanics contribute to our understanding of human body movements?

2. How does knowledge of body movements affect our decision-making in creating our own exercise
routine?
3. What are the different ways of avoiding movement-related injuries based on biomechanics?

III. AUGUSTINIAN-RECOLLECT VALUE INTEGRATION

Moral Integrity, Justice, and Peace

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 UNIVERSITY OF NEGROS OCCIDENTAL – RECOLETOS
College of Arts and Sciences
General Education Course Department

IV. LESSON PROPER

BIOMECHANICS and ITS OBJECTIVES

Biomechanics, (from Ancient Greek: βίος “life” and μηχανική “mechanics”) is the study and science of
how biological organisms’ systems and structures react to external forces and stimuli. Biomechanics is the
science of movement of a living body, including how muscles, bones, tendons, and ligaments work together to
produce movement. Biomechanics is part of the larger field of kinesiology, specifically focusing on the
mechanics of the movement. (Rogers, 2019)

In exercise-based physical activities, safety is about keeping excellent form, which, when you think
about it, is about using accurate biomechanical principles. If you apply good force, your form and movement
will also be good, significantly reducing the risk of injury. The degree to which subjects move securely and
effectively is called efficiency.

The primary objective of biomechanics of sport

and physical exercise is to increase performance in a
particular sport or physical exercise. In a broader sense,
the objective of biomechanics of sport and physical
exercise is to improve physical fitness.

The secondary objective of biomechanics of sport

and physical exercise is to make recommendations for
injury prevention and rehabilitation. This secondary
objective of sport biomechanics is inextricably linked to
the first objective since a healthy athlete will outperform
an injured athlete.

ELEMENTS OF BIOMECHANICS
The movement of a body or an object across space. Speed and acceleration are major
Motion
elements of motion.

This is the push or pull that causes a person or an object to accelerate, decelerate, stop, or
Force
change direction.

Momentum This is the product of a weight and its velocity when it is moved.

Our arms and legs function as levers; a lever has three parts: the resistance arm, the fulcrum,
Levers
and the axis of rotation.

This refers to stability. The alignment of the body’s center of gravity over the base of
Balance
support is a fundamental principle of balance.

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 UNIVERSITY OF NEGROS OCCIDENTAL – RECOLETOS
College of Arts and Sciences
General Education Course Department

PRINCIPLES USED IN BIOMECHANICS

Biomechanics focuses on the following essential principles:

• Dynamics. The study of moving systems that undergo acceleration and deceleration.
• Kinematics. The study of motion patterns describes the effect of forces on a system including linear and
angular variations in velocity through time, position, displacement, speed, and acceleration.
• Kinetics. The study of what generates motion and the forces and durations at work.
• Statics. The study of systems of equilibrium, whether at rest or moving at a constant velocity.

APPLICATION OF BIOMECHANICS
Biomechanics is a rapidly expanding field with numerous applications. Here are some practical
applications of biomechanics:

• Biomechanics can help us understand how muscles

function and move.
• It can be used to design innovative medical
treatments. The usage of orthotics (used to improve body
alignment) and prosthetics (artificial limbs used to
replace lost/broken limbs) is one example.
• It is applied in the design of sports equipment. The
purpose of biomechanics in this situation is to design
equipment that can improve athlete performance while
reducing the risk of injury. (Sri Chaitanya College, 2022).

FUNDAMENTAL BODY MOVEMENTS

Fundamental body movements are the foundations for physical activities such as games, sports, and
recreational activities. They are specific collection of skills that involve various body parts but should NOT be
confused with sporting abilities.

Before anyone can participate in physical activities requiring body management and skill movement,
basic movement skills, must be mastered before learning more complex, specialized skills such as those needed
for games, sports, and recreational activities. When fundamental body movements are not mastered at an early
age, they cannot participate in certain physical activities as they grow older.

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 UNIVERSITY OF NEGROS OCCIDENTAL – RECOLETOS
College of Arts and Sciences
General Education Course Department
TYPES OF FUNDAMENTAL BODY MOVEMENTS
• Body travels from one location to another point. There are eight major
locomotor movements that are classified either even movements or as
irregular movements.
LOCOMOTOR
• Even rhythmic movements are made up of equal, unchanging actions.
MOVEMENTS
(walking, running, hopping, leaping and jumping)
• Irregular rhythmic movements consist of unequal actions and sometime
incorporate alternating actions. (skipping, galloping, sliding)

• Also known as axial movements, refer to the body movements without

NON-LOCOMOTOR allowing the body to travel.
MOVEMENTS • Example: bending, shaking, stretching, swaying, swinging, turning, twisting,
and wiggling.

MANIPULATIVE • movements that involve the use of a body part like hands or feet to move or
MOVEMENTS manipulate an item. Manipulative movements such as throwing, catching, kicking,
trapping, striking, volleying, bouncing, and ball rolling are considered to be
fundamental manipulative skills. These skills are essential to purposeful and
controlled interaction with objects in our environment.

FUNDAMENTAL MOVEMENT SKILLS

Fundamental movement skills are a particular set of skills that require the use of different body parts,
such as feet, legs, shoulders, body, head, arms and hands. They are the foundation for more advanced and
specialized skills that learners will need to participate in various games, sports, and leisure activities during their
lives. They are categorized into three groups:

a. Body management skills which involve balancing, maintaining equilibrium and postural control of the
body in stillness and in motion (ex.: rolling, stopping, stretching, bending, twisting, landing, climbing,
and turning).
b. Locomotor skills which involve transporting the body in any direction from one point to the other (ex.:
walking, running, jumping, hopping, galloping, marching, skipping)
c. Object control skills require controlling implements and objects such as balls, hoops, bats, and ribbons
that involve the use of body parts, such as hands and feet.

MOVEMENT CONCEPTS and STRATEGIES

The following movement concepts (or elements of movement) which are studied in the Physical
Education curriculum include:

1. Body awareness. Learning person’s body parts and understanding what the parts can do and moving
the parts.
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 UNIVERSITY OF NEGROS OCCIDENTAL – RECOLETOS
College of Arts and Sciences
General Education Course Department

2. Spatial awareness. Knowing how much space the body occupies and utilizing the body in physical
space.
3. Directional awareness. Understanding left and right, up and down, in and out, top and bottom, and
front and back.
4. Temporal awareness. The construction of an internal time structure that identifies movement-time
relationships.

5. Relationship awareness. Understanding with what the body makes movements, or with whom the
body makes movements.

Movement strategies, on the other hand, refer to various approaches that will help you or your team
successfully achieve a movement outcome or goal. Movement strategies include moving into physical space to
receive a pass from a teammate or hitting a ball away from opponents to make it difficult to retrieve or return
the ball. Different games and sports may require similar activities or goals and will use identical movement
strategies to achieve success. (Movement strategies – Australian Curriculum Health Physical Education, 2014)

MOVEMENT PRINCIPLES

Movement principle provide a solid foundation for physical activities in any environment, with or
without any equipment. They can be introduced in simple, age-appropriate ways to help students improve their
movements’ efficiency and effectiveness. Some movement principles include:

(1) Balance. The capacity to sustain the body’s line of gravity within the support base with minimal
postural sway.
(2) Centering. Your human body’s core, where all body movements emanate and hold you as you move
together.
(3) Center of gravity. The balance point or that point where all the body’s weight is distributed equally
across all sides.
(4) Posture. The body’s presumed position either with support during muscle activity or a coordinated
action by a group of muscles working to maintain stability.

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 UNIVERSITY OF NEGROS OCCIDENTAL – RECOLETOS
College of Arts and Sciences
General Education Course Department

(5) Gesture. The use of the body to convey emotions and ideas through movement patterns as an
expressive instrument.
(6) Rhythm. The pattern and emphasis of beats.
(7) Breathing. The use of inhalation and exhalation to give fluidity and harmony to a person’s
movement.

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 UNIVERSITY OF NEGROS OCCIDENTAL – RECOLETOS
College of Arts and Sciences
General Education Course Department

COURSE Exercise – Based Fitness Activities

MODULE Module 4: Physical Activity and Physical Exercise
COVERAGE Physical Activity: Definition and Importance
Health Risks of Sedentary Life
How to Increase Physical Activity
Physical Activity and Physical Exercise Differentiated
Benefits of Regular Physical Exercise
Combining Physical Activity with Physical Exercise
Physical Activity Prescription
A Word About Training Program
DURATION A.Y. 2024 - 2025 | 2nd Semester | PRELIM | 2 hours
LEARNING At the end of this module, you are expected to have:
OUTCOMES 1. Defined physical activity.
2. Discussed the benefits of physical activity as well as the health hazards of sedentary
living.
3. Selected a variety of strategies for increasing physical activity.
4. Distinguished between physical activity and physical exercise.
5. Understood the four types of physical exercise and the advantages of exercising; and
6. Learned how to combine physical activity with exercise.

I. ENDURING UNDERSTANDING

Physical activity and exercise are integral components of a healthy lifestyle. While physical activity
encompasses any movement that expends energy in our daily lives, exercise involves structured and purposeful
activities aimed at improving or maintaining physical fitness. Both contribute significantly to overall well-
being, promoting cardiovascular health, strength, flexibility, and mental resilience. In this interconnected dance
of movement, individuals find the keys to a more active, vibrant, and fulfilling life.

II. ESSENTIAL QUESTIONS

1. Why is it important to include physical activity in our daily lives, and how does it contribute to
overall health and well-being?
2. How does regular physical exercise benefit specific aspects of our health, such as cardiovascular
fitness, muscle strength, and mental well-being?
1. What role does physical activity play in preventing health issues like obesity, heart disease, and
stress, and how can it be integrated into our daily routines?

III. AUGUSTINIAN-RECOLLECT VALUE INTEGRATION

Moral Integrity, Justice, and Peace

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 UNIVERSITY OF NEGROS OCCIDENTAL – RECOLETOS
College of Arts and Sciences
General Education Course Department

IV, LESSON PROPER

PHYSICAL ACTIVITY: DEFINITION and IMPORTANCE

The World Health Organization (WHO) defines physical activity (PA) as any bodily movement
produced by skeletal muscles that involves energy expenditure. It encompasses all bodily movements, whether
for recreation, transporting to and from places, or as part of a person’s choice or career. It can be both moderate
and vigorous intensity, which benefits health, quality of life, well-being, and lower your risk of getting diseases
such as heart disease, cancer, and diabetes. It is one of the most effective ways for people to enhance their
health and is vital for children, adolescents, and adults of all ages. If your regularly take part in physical
activity, you may:

✓ reduce the likelihood of having significant health

issues such as heart disease, type 2 diabetes,
obesity, as well as some cancers;
✓ lower the burden of chronic diseases while also
preventing premature death;
✓ improve your weight management;
✓ have decreased cholesterol levels in your blood;
✓ possess lower blood pressure;
✓ have greater bone density, stronger muscles and
joints, and are less prone to osteoporosis;
✓ reduce your chances of slipping;
✓ recover faster from sickness or bed rest;
✓ feel better – with more energy, a better mood,
more relax, and better sleep; and
✓ have a healthier mental state.

Several research studies have shown that PA can help with depression. There are numerous theories
about how PA can benefit people who are depressed. PA can:
✓ help you filter out negative thoughts and divert you from your daily troubles;
✓ allow an increased social interaction;
✓ enhance your mood and sleep patterns; and
✓ alter the levels of brain chemicals such as serotonin, endorphins, and stress hormones.
PA can also be beneficial to communities. Creating active and walkable neighborhoods can help:
✓ increase levels of economic activity and employment;
✓ boost property values;
✓ encourage neighborhood revitalization; and
✓ reduce the cost of health care.

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 UNIVERSITY OF NEGROS OCCIDENTAL – RECOLETOS
College of Arts and Sciences
General Education Course Department

HEALTH RISKS OF SEDENTARY LIFE

People’s lives are becoming more sedentary as a result of the increased use if motorized vehicles and
the increasing use of computers for work, education, and leisure. According to research, sedentary activity is
associated with the unfavorable health effects:
✓ Obesity (weight gain)
✓ Decline in cardiometabolic health, fitness,
pro-social/behavioral behavior, and sleep
duration.
✓ Higher risks of developing issues such as
heart disease, cancer and diabetes.
✓ Cause of premature death due to
cardiovascular disease, diabetes and cancer.

HOW TO INCREASE PHYSICAL ACTIVITY

Subtle changes that encourage you and your family to move more will help you all maintain a
healthy weight. Choose a variety of PA to try each week to increase your family’s physical activities. Here are
few examples:

✓ Whenever possible, walk instead of driving.

✓ Walk from your home to school.
✓ Use the stairs instead of using the escalator or elevator.
✓ Instead of watching TV, go for a half-hour stroll.
✓ Walk instead of taking the jeepney or bus.
✓ Park further away from the mall and then walk.
✓ Make walking on Saturday mornings a family habit.
✓ Swap off a Sunday drive for a Sunday walk.
✓ Do gardening work or home repairs.
✓ Perform yard chores. Get your kids to help you rake, weed or plant.
✓ Do some household works.
✓ Participate in an exercise group and enroll your family in local sports teams or lessons.
✓ Perform sit-ups in front of the television. Hold a sit-up contest with your family.
✓ Select an activity that fits into your everyday routine.
✓ If the weather is poor, use a workout video.
✓ Spend at least 30 minutes each day playing with your family.
✓ Dance to music together with your family.
✓ Select activities that you enjoy. Inquire with your family about their preferred activities.
✓ Explore alternative physical activities.

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 UNIVERSITY OF NEGROS OCCIDENTAL – RECOLETOS
College of Arts and Sciences
General Education Course Department

PHYSICAL ACTIVITY AND PHYSICAL EXERCISE DIFFERENTIATED

Physical activity any movement that Physical exercise is defined as movements

requires energy from the muscles. In that is planned, systematic, repetitive, and
other words, it is any movement made intentional. It can also be used to develop
by a person. or maintain physical fitness.

BENEFITS OF REGULAR PHYSICAL EXERCISE

Regular physical exercise is one of the simplest ways to lower your risk of chronic disease and
improve your quality of life. However, most people do not move enough. You can opt to move more for
improved health regardless of your age or capability. If you are unable to exercise due to pain, a chronic
ailment, or limited mobility, a healthcare professional can assist you in overcoming these obstacles.

Make regular exercise a priority in order to:

✓ Improve your memory and cognitive function; ✓ Reduce symptoms of depression and anxiety;
✓ Improve your memory and cognitive function ✓ Combat weariness caused by cancer;
any chronic diseases; ✓ Reduce joint stiffness and pain;
✓ Help with weight loss; ✓ Keep your muscle strength and balance; and
✓ Reduce your blood pressure while improving ✓ Increase your life expectancy.
your cardiovascular health;
✓ Improve your sleep quality;

Physical exercise is essential for general health and fitness. A combination of resistance and
cardiovascular exercise is an effective technique for preventing a variety of health problems. Individuals can
start cautiously and gradually increase the frequency or amount of repetitions and sets in each workout as their
fitness levels improve.

COMBINING PHYSICAL ACTIVITY WITH PHYSICAL EXERCISE

We engage in a lot of physical activity in our daily lives, such as strolling in the grocery store and
pushing the cart, gardening, and lugging the laundry basket to the washing. These are obvious instances, but
some examples of exercising include going for a stroll every day, participating in a group workout, or even
walking your dog. According to research, all physical activity adds to general health and wellbeing, and
exercise aids in the enhancement of physical fitness. While performing just one of them can be good, doing both
has the most impact on our health.

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 UNIVERSITY OF NEGROS OCCIDENTAL – RECOLETOS
College of Arts and Sciences
General Education Course Department

PHYSICAL ACTIVITY PRESCRIPTION

The Department of Health’s physical activity prescription is presented below:

Children (5-12 Years Old) Filipino children should engage in at least 60 minutes daily physical activities consisting of
any one or a combination of the following activities:
ACTIVE DAILY TASK. Active travel (walking, cycling, stair climbing) and active daily tasks (household and school
chores such as scrubbing/mopping floors, fetching water in a pail, raking leaves, bathing dog, cleaning the car,
rearranging household furniture, etc.)
EXERCISE, DANCE OR SPORTS. Programmed physical activity for 20-30 minutes daily (sports and/ or active games).
HIGH IMPACT PLAY (UNSTRUCTURED SPONTANEOUS PLAY). Activities pertaining to high impact active play on
most if not all the days of the week (running, jumping, hopping, skipping, Luksong Tinik, Patintero, Tumbang Preso,
Agawan Base, etc.), walking, stair climbing, and playground activities such as jungle bars and ropes.

Adolescents to Young Adults (13-20 years old). Filipino adolescents and young adults should engage in at least 60
minutes of daily physical activity consisting of any one of a combination of the following physical activities:

ACTIVE DAILY TASK. Active travel (walking, cycling, stair climbing) and active daily tasks (household and school
chores such as scrubbing/mopping floors, fetching water in a pail, raking leaves, bathing dog, cleaning the car,
rearranging household furniture, etc.)
EXERCISE, DANCE OR SPORTS. At least 40 minutes of programmed physical activities such as fitness related,
rhythmic or sports activities. For fitness goals, you should have continuous 20-30 minutes minimum for at least 3-5
times a week.
HIGH IMPACT PLAY (UNSTRUCTURED SPONTANEOUS PLAY). At least 20 minutes of sustained moderate to
vigorous physical activities resulting in rapid breathing such as brisk walking, jogging, indigenous games (tumbang
preso, agawang base, etc.) and dancing.
MUSCLE STRENGTHENING AND FLEXIBILITY ACTIVITIES. At least 2-3 tomes a week of activities that build muscle
and bone strength and flexibility such as weight bearing calisthenics and other load bearing exercises involving
major muscle groups.

Adults (21-45 years old). Filipino adults should accumulate 30 to 60 minutes of daily physical activity consisting of
any one or a combination of the following physical activities:

ACTIVITIES FOR DAILY LIVING. Active travel (walking, cycling, stair climbing) and active daily tasks (household and
school chores such as scrubbing/mopping floors, fetching water in a pail, raking leaves, bathing dog, cleaning the
car, rearranging household furniture, etc.)

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 UNIVERSITY OF NEGROS OCCIDENTAL – RECOLETOS
College of Arts and Sciences
General Education Course Department

EXERCISE, DANCE AND RECREATIONAL ACTIVITIES. Moderate intensity aerobic physical activity resulting in a
noticeable increase in heart rate and breathing (still able to carry on normal conversation). Examples are brisk
walking, dancing, cycling, swimming done continuously for a minimum of 30 minutes OR accumulated bouts of 10
minutes or longer. For more active people with no risks factors, vigorous intensity aerobic activity resulting in fast
breathing and a substantial increase in heart rate (beyond normal conversation pace; talking becomes more
challenging). Examples are jogging, vigorous dancing, ballgames done continuously and done at least thrice a week
with a future goal of being able to do it 5-6 times. For fitness purposes, adults should work towards 20-30 minutes
continuous physical activity for a minimum of three days per week.
MUSCLE STRENGTHENING AND FLEXIBILITY EXERCISES. Performing activities using ALL major muscles of the body
that maintain or increase muscular strength and endurance. Examples are weight bearing calisthenics, stair
climbing, weight training done at least twice a week on non-consecutive days. A light load allowing for a set of 10-
15 repetitions resulting momentary muscle fatigue. Perform gentle stretches to the point of tension after aerobic
exercises OR at cooldown. At least 20 seconds per position per muscle group. Minimum four times per week.
ACTIVITIES IN THE WORKPLACE. Employees should have opportunities to be active at work and through activities
organized, with provision of the necessary facilities and/or equipment, by their workplace. Two-minute physical
activities (walking, stair-climbing, stretching) for every hour of sitting is highly encouraged.

Older Adults (46-59 years old). Filipino adults should accumulate 30 to 60 minutes of daily physical activity
consisting of any one or a combination of the following physical activities:

ACTIVITIES FOR DAILY LIVING. Active travel (walking, cycling, stair climbing) and active daily tasks (household
chores).
EXERCISE, DANCE AND RECREATIONAL ACTIVITIES. Moderate intensity aerobic physical activity resulting in a
noticeable increase in heart rate and breathing (still able to carry on normal conversation). Examples are brisk or
race walking, dancing, cycling, rowing or swimming done continuously for a minimum of 30 minutes OR
accumulated bouts of 10 minutes or longer. For more active people with no risks factors, low to moderate
intensity of aerobic activity resulting in fast breathing and a substantial increase in heart rate (beyond normal
conversation pace; talking becomes more challenging). Examples are jogging, vigorous dancing, ballgames done
continuously for a minimum of 20 minutes, and done at least thrice a week with a future goal of being able to do
it 5-6 times.
MUSCLE STRENGTHENING AND FLEXIBILITY EXERCISES. Performing activities using ALL major muscles of the body
that maintain or increase muscular strength and endurance. Examples are weight bearing calisthenics, stair
climbing, weight training done at least twice a week on non-consecutive days. A set of 8-12 repetitions with a
load resulting in momentary muscle fatigue. Perform gentle stretches to the point of tension after aerobic
exercises OR at cooldown. At least 20 seconds per position per muscle group. Minimum four times/week.
BALANCE AND COORDINATION. Specific activities for balance and coordination 2-4 days/week. Examples are
walking, gentle yoga, tai-chi, dance, aquatic activities.
ACTIVITIES IN THE WORKPLACE. Employees should have opportunities to be active at work and through activities
organized, with provision of the necessary facilities and/or equipment, by their workplace. Two-minute physical
activities (walking, stair-climbing, stretching) for every hour of sitting is highly encouraged.

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 UNIVERSITY OF NEGROS OCCIDENTAL – RECOLETOS
College of Arts and Sciences
General Education Course Department

Young Old (60-69 years old). Filipino senior citizens should accumulate at least 30 minutes daily physical activity
consisting of any one or a combination of the different types of physical activities for the following sub-age groups:
young old, middle old and vintage.

ACTIVITIES FOR DAILY LIVING. Active travel (walking, cycling, stair climbing) and active daily tasks (household
chores).
EXERCISE, DANCE AND RECREATIONAL ACTIVITIES. Moderate intensity aerobic physical activity resulting in a
noticeable increased heart rate and breathing (still able to carry on normal conversation). Any rhythmic and
continuous physical activity that uses large muscle groups with special stress on load bearing activities to arrest rate
of osteoporosis and to maintain bone density. Examples are moderate to brisk walking, dancing, biking, calisthenics,
swimming, rowing and stair-climbing done continuously for a minimum of 30 minutes OR accumulated bouts of 10
minutes or longer. For more active people with no risks factors, low to moderate intensity of aerobic activity
resulting in fast breathing and a substantial increase in heart rate (beyond normal conversation pace; talking
becomes more challenging). Examples are jogging, brisk or race walking. vigorous dancing, step-aerobics, swimming
done continuously for a minimum of 30 minutes, and done at least 3-5 times per week.
MUSCLE STRENGTHENING AND FLEXIBILITY EXERCISES. Performing activities using ALL major muscles of the body
that maintain or increase muscular strength and endurance. Examples are body weight bearing calisthenics, stair
climbing, weight training done at least twice a week on non-consecutive days. A light load allowing for a set of 10-
20 repetitions resulting in momentary muscle fatigue. Perform gentle stretches to the point of tension after aerobic
exercises OR at cooldown. At least 20 seconds per position per muscle group. Minimum four times/week.
BALANCE AND COORDINATION. Perform simple but dynamic movements that challenge postural and positional
stability such as single-leg stand or supports, exercise ball-sitting, and weight-shifting. Take up specific activities for
balance coordination. Examples are walking, gentle yoga, tai-chi, dance, aquatic activities, 2-4 days per week.
ACTIVITIES IN THE WORKPLACE. Employees should have opportunities to be active at work and through activities
organized, with provision of the necessary facilities and/or equipment, by their workplace. Two-minute physical
activities (walking, stair-climbing, stretching) for every hour of sitting is highly encouraged.

Middle Old (70-79 years old)

ACTIVITIES FOR DAILY LIVING. Active travel (walking, assisted stair climbing) and mild, easy daily tasks (household
chores), such as mild yard and garden work, dusting furniture, folding clothes and sweeping inside the house.
EXERCISE, DANCE OR RECREATIONAL ACTIVITIES. Light intensity aerobic physical activity such as a leisurely walk
around the neighborhood, parks, and malls. Any rhythmic and continuous light physical activity that uses large
muscle groups while standing independently or assisted, seated, reclined or lying down. Examples are stationary
biking, calisthenics, swimming done for a total of 30 minutes continuously, three times weekly OR accumulated
bouts of 10 minutes or longer. For more active and apparently healthy people with no risk factors, low to moderate
intensity of aerobic activity resulting in slight elevation of breathing rate and heart rate (a pace that will still allow
normal conversation pace). Examples are walking, no impact aerobic dancing, social dancing and swimming done
continuously for at least 30 minutes, and done three times per week, on non-consecutive days.

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 UNIVERSITY OF NEGROS OCCIDENTAL – RECOLETOS
College of Arts and Sciences
General Education Course Department

MUSCLE STRENGTHENING AND FLEXIBILITY EXERCISES. Performing activities using ALL major muscles of the body
that maintain or increase muscular strength and endurance. Examples are mild calisthenics, light weight training,
elastic band exercises done at least twice a week, on non-consecutive days. A light load allowing for a set of 10-20
repetitions in light challenge to the muscle. Perform gentle stretches to the point of tension after aerobic exercises
OR at cooldown at least 8 times per direction and done 3 times per week.
BALANCE AND COORDINATION. Challenge postural and positional stability by performing simple and dynamic
movements of the lower and upper extremities while sitting on the exercise ball or standing on one leg, and weight-
shifting while standing, all with support or spotting. Take up specific activities for balance and coordination.
Examples are walking, gentle yoga, tai-chi, dance, aquatic activities 2-4 days per week.

Vintage Old (80 years old and above)

ACTIVITIES FOR DAILY LIVING. Active travel (walking, assisted stair climbing) and mild, easy daily tasks (household
chores), such as mild yard and garden work, dusting furniture, folding clothes and sweeping inside the house.
EXERCISE, DANCE OR RECREATIONAL ACTIVITIES. Continuous and light intensity physical activity such as a
leisurely walk around the neighborhood, yard or living area. Any rhythmic and continuous physical activity that
uses large muscle groups while standing assisted, seated, reclined or lying down. Examples are stationary biking,
calisthenics, swimming done for a total of 20 minutes continuously, three times weekly OR accumulated bouts of
10 minutes of longer.
MUSCLE STRENGTHENING AND FLEXIBILITY EXERCISES. Performing resistance exercises using major segments of
the body including shoulders, arms, thighs, and legs, that maintain or increase muscular strength and endurance.
Examples are mild calisthenics, light weight training, elastic band exercises done at least twice a week, on non-
consecutive days. A light load allowing for a set of 10-15 repetitions in light challenge to the muscle. Perform
gentle full range of motion exercises after exercises OR during cooldown done at least eight times per direction,
and done two to three times per week, on non-consecutive days.
BALANCE AND COORDINATION. Perform simple and dynamic movements while standing or sitting on the exercise
ball with a spotter. Take up specific activities for balance and coordination. Examples are walking, gentle yoga, tai-
chi, slow dancing, mild aquatic activities done at least three days per week.
(Department of Health, 2013)

A WORD ABOUT TRAINING PROGRAM

A training program must be devised to match the unique demands of the individual, taking into account
numerous criteria such as gender, age, strengths, weaknesses, objectives, training facilities, and so on. Because
all individuals have distinct needs, a single training program that is suited for all individuals is not viable.

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 UNIVERSITY OF NEGROS OCCIDENTAL – RECOLETOS
College of Arts and Sciences
General Education Course Department

PAR-Q & YOU

(A Questionnaire for People Aged 15 to 6Y)
Regular physical activity is fun and healthy, and increasingly more people are starting to become more active
every day. Being more active is very safe for most people. However, some people should check with their doctor before
they start becoming much more physically active. If you are planning to become much more physically active than you
are now, start by answering the seven questions in the box below.

If you are between the ages of 15 and 69, the PAR-Q will tell you if you should check with your doctor before
you start. If you are over 69 years of age, and you are not used to being very active, check with your doctor. Common
sense is your best guide when you answer these questions.

Please read the questions carefully and answer each one honestly: check YES or NO.

YES NO

1. Has your doctor said that you have a heart condition and that you should do physical activity
recommended by a doctor?
2. Do you feel pain in your chest when you do physical activity?

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

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

5. Do you have a bone and joint problem (for example, back, knee or hip that could be made
worse by a change in your physical activity?
6. Is your doctor currently prescribing drugs (for example, water pills) for your blood pressure
or heart condition?
7. Do you know of any other reasons why you should not do physical activity?

NOTE: If the PAR-Q is being given to a person before he or she participates in a physical activity program or a fitness
appraisal, this section may be used for legal or administrative purposes.

I have read, understood, and completed this questionnaire. Any questions I had were answered to my satisfaction."

NAME SIGNATURE: DATE.

SIGNATURE OF PARENT WITNESS

Note: This physical activity clearance is valid for a maximum of 12 months from the date it is completed and becomes
invalid if your condition changes so that you would answer YES to any of the seven questions.
Source: https://www.deped.gov.ph/2019/12/09/december-9-2019-do-034-s-2019-revised-physical-fitness-test-manual/

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