PE 101

WELLNESS AND
FITNESS
MODULE 1:
Movement
Enhancement
 UNIT 1: FITNESS AND WELLNESS FOR ALL
Lifestyle behavior are the most important factors in short-term and long-term
well-being. Developing healthy lifestyle habits will have a dramatic effect on overall
wellness. Components of a healthy lifestyle include: physical activity, balanced and
adequate nutrition, rest and recovery, and stress management.
Current lifestyles in most developed nations lack the adequate level of physical
activity to support health benefits. In fact, poor lifestyle behaviors are resulting in
deterioration of health and redevelopment of chronic diseases among individuals leading
to reduced quality of life and premature death. Information and education surrounding
fitness, wellness and health is easily accessible and widely understood by most
Americans. Unfortunately many people do not understand how to effectively implement
tools and strategies to help develop a lifestyle that will support these benefits.
What is Physical Education?

Physical Education is a course taught in school that focuses on developing physical

fitness. Effective P.E classes help kids develop skill and confidence, maintain physical
fitness, learn about personal health and wellness, and demonstrate social skills.

What is the Importance of Physical Education?

Physical Education motivates children to expand their skills, as grasping the

fundamentals of one sport makes it easier to master the rules of another. Since students
spend considerable amount of time in school, it is an ideal setting to empower them to
take responsibility for their health. Often a secondary benefit of physical education is
that children become more aware of what they are putting in their bodies. They realize
the importance of a healthy, balanced diet and that sugary snacks are not the best way
to gain energy for their sport. They will often want to find out more about their bodies
and this gain teaches them to care for themselves and others.
 DEVELOPMENTS OF PHYSICAL EDUCATION
Physical Development

Physical development is the process that starts in human infancy and continues into late
adolescent concentrating on gross and fine motor skills as well as puberty. Physical
development involves developing control over the body, particularly muscles and physical
coordination. The peak of physical development happens in childhood and is therefore a
crucial time for neurological brain development and body coordination to encourage
specific activities such as grasping, writing, crawling, and walking.
Mental Development
1. Boosts Brainpower and Cognitive Ability

When you engage in physical activity, the flow of blood to the brain increases. This
greater flow of blood to the brain assists in the creation of new brain cells, which helps to
improve the overall brain performance. It enhances the brain function, concentration,
memory, thinking and cognitive skills, which are all vital for a child’s development.

2. Enhances Academic Learning

Research has shown that there is a positive correlation between a child’s

performance in school and their level of physical fitness, illustrating that those who
regularly exercise have a better ability to learn new things and are likely to perform better
in school. Physical activity increases levels of a brain-derived protein, which improves
focus, concentration and decision making. This has a positive impact on a child’s
motivation, learning and productivity in school.
3. Elevates Mood and Reduces Anxiety
When you exercise, the body releases chemicals called endorphins. These
endorphins are otherwise known as “feel good” hormones because they can lift your
mood Children may experience reductions in stress and anxiety when they engage in
physical activity because the endorphins help to moderate the brain’s response to stress
and elevate your mood When a child’s overall health and fitness improves, it also helps to
boost their self-esteem and gives them a sense of accomplishment and positivity.
4. Improves Social Skills
When children take part in sports, it gives them the opportunity to meet new
people and create new friendships, enhancing a child’s language and communication
skills. Children gain a different type of bond through sports, which gives them a sense of
belonging and companionship, decreases loneliness and improves their social skills.
5. Enhances Creativity
Physical activity stimulates the brain activity, which helps to spark creative juices
and overcome mental blocks. When children exercise, it can release bursts of creative
thinking and enhancement imagination.
6. Helps Maintain Mental Health and Emotional Wellbeing
Children begin to establish behavior patterns from an early age that will have
important implications for their immediate and long-term mental health and well-being
so it is important to encourage an active and healthy lifestyle from an early age. By
engaging children in regular physical activity from an early age, they are more likely to
maintain a healthy mind and healthy lifestyle in the future.

Social Development
Social Development refers to the process by which a child learns to interact with
others around them. As they develop and perceive their own individuality within their
community, they also gain skills to communicate with other people and process their
actions. Special development most often refers to how a child develops friendship and
other relationships, as well as how a child handles conflict with peers. Social development
can actually impact many of the other forms of development a child experience. A child’s
ability to interact in a healthy way with the people around her can impact everything
from learning new words as a toddler, to being able to resist peer pressure as a high
school student, to successfully navigating the challenge of adulthood.
Emotional Development

Emotional Development refers to the ability to recognize, express, and manage

feelings at different stages of life and to have empathy for the feelings of others. The
development of these emotions, which include both positive and negative emotions, is
largely affected by relationships with parents, siblings, and peers.

CONCEPTS OF PHYSICAL FITNESS AND WELLNESS

What is health?

Health is a state of physical, mental and social well-being in which a disease and
infirmity are absent. Achieving and maintaining health is an ongoing process, shaped by
both the evolution of health care knowledge and practices as well as perso9nal strategies
and organized i9nterventions for staying healthy.
What is Physical Fitness?

Physical Fitness refers to the ability of your body systems to work together
efficiently to allow you to be healthy and perform activities of daily living. Being efficient
means doing daily activities with the least effort possible. A fit person is able to perform
schoolwork, meet home responsibilities, and still have enough energy to enjoy sport and
other leisure activities. A fit person can respond effectively to normal life situations, such
as raking leaves at home, stocking shelves at a part-time-job, and marching in the band at
school. A fit person can also respond to emergency situations- for example, by running to
get help or aiding a friend in distress.

What is wellness?

Wellness is an active process of becoming aware of and making choices toward a

healthy and fulfilling life. Wellness is more than being free from illness, it is a dynamic
process of change and growth.
 FACTORS IN ACHIEVING FITNESS AND WELLNESS
Fitness and Health is not only about the physical condition of our body. It is also about
what’s inside our system. Overall health covers physical, psychological, and nutritional
aspects of our body.

LIST OF FACTORS IN ACHIEVING OVERALL FITNESS AND HEALTH

• Aerobic and Cardiovascular Exercise
There are exercise like jogging, running, Zumba, sports activities. As long as the
exercise/activity keeps the heart rate at 70-85% of the maximum heart rate., it can be
considered a good aerobic or cardiovascular exercise. The main purpose of these
exercises is to keep the weight of the body to be normal.

• Strength Conditioning and Muscular Development

They are musculoskeletal exercises type intended to progressively increase the
resistance muscles. Weight lifting, stretching, and core exercises are some good examples
of this training. The main purpose of these exercises is to increase the muscle mass, and
keep the muscles strong. As the muscle increases, the metabolism also increases.
Nutrition and Supplementation
Our body, the human body, needs the necessary balance of vitamins, minerals,
proteins, carbohydrates, and fat on a daily basis in order to function optimally, and in
order to keep us away from diseases. Since we almost need every vitamins, minerals,
proteins, carbohydrates and fats, most of us can’t maintain the intake of all these body
one day. That is the main reason for taking supplements. Supplements help our body’s
needs if we lack something.

Mental Rest and Relaxation

This will help our psychological needs. Most of the diseases nowadays are due to
mental stress. That is why it is very important to take care of our mental health. In
addition, mental condition also affects our behavior in terms of eating. Yoga and
meditation are some ways to help keep our mental state in good condition.
Sleep
Sleep is a very vital for our well-being. It restores our energy, and helps keep our internal
systems working properly. Sleep also gives your brain time t sort out the information it
has collected during the day. This reduces confusion, improves memory and makes you
more alert. Sleep also positively affects coordination and appearance.

FITNESS AND WELLNESS ASSESSMENT

A fitness assessment is a series of tests that helps your trainer determine your physical
fitness level and aids in developing your personalized program. The results can identify
your strengths and weaknesses in relation to your physical fitness and help in setting
attainable fitness goals. A fitness assessment is a valuable tool used to establish baseline
measurements and ca be used to monitor your performance and assess your progress
throughout your exercise training.
 ACTIVITY # 1
Direction: Answer the following questions. Explain each question in at least 5
sentences.

1. What is the importance of Fitness and Wellness?

2. How factor affect the Fitness and Wellness?
3. How do you assess your Fitness and Wellness?