MODULE

Lesson 1
Introduction to Physical Fitness
 L e a r n i n g Outcomes
By the end of this lesson, you will be able to:

1. define and explain the meaning of physical activity,

exercise, physical fitness.
2. list of all the benefits of physical activity and
exercise
3. examine the pyramid of physical activity
4. uncover the health problems that could make
exercise difficult or dangerous by taking the
Physical Activity Readiness Questionnaire (PAR-Q).
5. complete all the learning activities of Lesson 2.
 INTRODUCTIO
Physical activity,Nexercise, and fitness are important health
maintenance methods for people of all ages, including
children, teenagers, adults, and seniors. If students are to
make physical activity a habit, they must form a positive
emotional attachment to their chosen activities. To put it
another way, physical activity, exercise, and fitness must be
pleasurable.

This lesson aims to help PHYSED 1 students take greater

control of their physical fitness, stimulate the finding of
activities that are appropriate for their interests, and promote
active lifestyles.
 LEARNING
ACTIVITIES
A. ENGAGE : Read and analyze the paragraph below:

Dahlia is a Physical Education 1 student with a lot of studying to

do and an active social life as well. For exercise, she plays
badminton three times a week. She likes to head for the courts
around 6pm. when most of the people are eating dinner. She
warms up for 10 minutes by practicing her forehand and
backhand and then plays a hard, fast game with her regular
partner for an hour. Afterward, she does some stretching
exercises while her muscles are still warm and then cools down
with an easy 5-minute walk. Then she showers and gets ready
for dinner. Twice a week, she works out at the gym, with
particular attention to keeping her arms strong and her
shoulders limber. On Saturdays, she goes out dancing with
friends.
 LEARNING
ACTIVITIES
Answer the following questions:

1. What did Dahlia choose to do?

2. What exercises did she have for her routine?

3. Do you think Adalia has worked an adequate or more-than-

adequate fitness activity into her busy daily routine?
Discuss.
 LEARNING
ACTIVITIES
B. EXPLORE

Benefits of Physical Activity and Exercise

Consider and identify the many advantages of physical activity

and exercise, and have them consider the following:

1. What makes or would make exercise or being physically

active enjoyable for you?

2. Make a list of all the benefits of physical activity and

exercise you can think of.
 LEARNING
ACTIVITIES
Postures That Are Ruining Your Health &
How to Correct Them

If PHSYED 1 students had to guess at the state of their posture

right now, how healthy do you think their posture are? Poor
posture takes a severe toll on your spine, shoulders, hips, and
knees. In fact, it can cause a cascade of structural flaws that
lead to back and joint pain, reduced flexibility, and compromised
muscles, all of which limit your ability to burn fat or build
strength.
LEARNING
ACTIVITIES
LEARNING
ACTIVITIES
 LEARNING
ACTIVITIES
Assess Your Posture:
Wear something form-fitting and take two full-body photos—one from the front, one
from the side. Relax your muscles and stand as tall as you can, feet hip-width apart.
Then refer to the fix-it plan (below left) to diagnose your posture problems.
1. Look at your ear. If it’s in front of the midpoint of your shoulder, your head is too far
forward.
2. Can you see your shoulder blade? That means your back is too rounded.
3. If your hips tilt forward and you have a belly pooch (even if you don’t have an
ounce of fat on your body) and your lower spine is arched significantly, this means
you have an anterior pelvic tilt.
4. Look at your shoulders. One shouldn’t appear higher than the other.
5. Check out your kneecaps. Do they point inward, causing your knees to touch when
your legs are straightened?
6. See if you’re duck-footed. Your toes will point outward more than 10 degrees.

Correcting poor posture while you are young will help prevent further more severe
complications in the future.
 LEARNING
ACTIVITIES
C. EXPLAIN

What is the difference between physical fitness,

exercise, and physical activity?
 LEARNING
ACTIVITIES
Physical Fitness is defined in several ways by different people.
Physical Fitness is a set of attributes that allows the body to
respond or adapt to the demands and stress of physical effort –
to perform moderate to vigorous levels of physical activity
without becoming overly tired (Fahey et al., 2005).

It is the ability of the body to perform efficiently and effectively.

It comprises of health-related and skill-related physical Fitness,
which have at least eleven components, each of which
promotes the total quality of life (Corbin et al., 2006). Physical
fitness is simply the body’s ability to complete physical work
(Kokkinos, 2014).
 LEARNING
ACTIVITIES
In this module, Physical Fitness refers to the ability to
meet life’s demands and still have enough energy to
respond to unplanned events. It has a lot to do with a
PHYSED 1 student’s capability to work effectively, enjoy
leisure time, be fit and healthy, resist hypokinetic
diseases and meet emergency situations.
 LEARNING
ACTIVITIES

Physical Activity is any body movement carried out by

the skeletal muscles and requiring energy and is
described as all forms of large muscle movements,
including sports, dance, games, work, lifestyle activities,
and exercise for Fitness (Corbin et al., 2006). In this
module, physical activity refers to a PHYSED 1 student’s
chosen activities for the purpose of getting fit physically.
 LEARNING
ACTIVITIES
Exercise is a type of physical activity that involves a
planned, systematic, and repetitive movement of the body
with the goal of improving or maintaining physical fitness
(Fahey et al., 2005). Regular exercisers select physical
activities that suit their lifestyles and personal preferences
(Payne et al., 2009). Exercise has the ability to help
PhysEd 1 students achieve a state of physical fitness in
this curriculum.
 LEARNING
ACTIVITIES
D. ELABORATE

Every day, there are numerous exciting opportunities to

engage in physical activity. You will find it enjoyable and
simple to incorporate physical activity into your everyday
life by engaging in a variety of moderate-intensity
activities such as gardening, running, cycling, or walking.
Every day, adults should engage in at least 30 minutes of
physical activity, while children should engage in at least
60 minutes. To create your own weekly schedule, use the
Physical Activity Pyramid as a guide.
 LEARNING
ACTIVITIES

Adapted from The Activity Pyramid. Pyramids of Health, Park Nicollet HealthSource 2002
 LEARNING
E. EVALUATE ACTIVITIES
Fill up the Physical Activity Readiness Questionnaire .
 REFERENCES

Champions for Change. Physical Activity Pyramid. Accessed from https://network-

toolbox.cdph.ca.gov/en/pdf/Handouts/HandPAPyramid.pdf
Corbin, CB, Welk, GJ, Corbin, WR and Welk, CA. (2015). Concepts of Fitness and
Wellness: A Comprehensive Lifestyle Approach, Eleventh Edition. NY: McGraw-Hill.
Fahey, TD, Insel, PM, Roth , WT AND Insel, CE. (2017)/ Fitwell. Core Concepts
and
Labs in Physical Fitness and Wellness, 12th Edition. New York: McGrawHill
Kokkinos, P. (2014). Physical Fitness Evaluation. American Journal of Lifestyle
Medicine. Accessed from
https://www.researchgate.net/publication/274507362_Physical_fitness_Eval
uati on. Retrieved on August 1. 2021.
Park Nicollet Health Source (2002). The Activity Pyramid.
The Physical Activity Readiness Questionnaire. (PAR-Q). (2021). Accessed from
http://eparmedx.com/wp-content/uploads/2021/01/ParQ-Plus-Jan-2021-Image.pdf