The HEALTHIEST and FITNESS

ME

CHARLO D. PELLEGO
E A S T V I L L A L F O R E S N AT I O N A L H I G H S C H O O L
 PRE-TEST

DIRECTIONS: READ AND ANALYZE

EACH SENTENCE. WRITE THE
LETTER OF THE BEST ANSWER.
 PRE-TEST
1. It is the ability of the heart, lungs, blood
vessels, and blood to work efficiently and
to supply the body with oxygen.
A. Body Composition
B. Cardiovascular Endurance
C. Flexibility
 PRE-TEST
2. It is the ability to change body
positions quickly and keep the body
under control when moving.
A. Agility
B. Balance
C. Coordination
 PRE-TEST
3. It is the ability to combine
strength with speed while moving.
A. Power
B. Speed
C. Reaction Time
 PRE-TEST
4. It is the ability of muscles to lift a
heavy weight or exert a lot of force one
time.
A. Cardiovascular Endurance
B. Muscular Endurance
C. Muscular Strength
 PRE-TEST
5. It is the combination of all the tissues
that make up the body such as bones,
muscles, organs and body fat.
A. Agility
B. Body Composition
C. Flexibility
 PRE-TEST
6. It is the ability of the body in a steady
position while standing and moving.
A. Balance
B. Coordination
C. Power
 PRE-TEST
7. It is the ability to move all or part
of the body quickly.
A. Muscular Strength
B. Reaction Time
C. Speed
 PRE-TEST
8. It is the ability to use muscles for a
long period of time without tiring
A. Body Composition
B. Cardiovascular Endurance
C. Muscular Endurance
 PRE-TEST
9. It is the ability to use your joints
fully through a wide range of motion.
A. Agility
B. Balance
C. Flexibility
 PRE-TEST
10. It is the ability of body parts to work
together when you perform an activity.
A. Coordination
B. Power
C. Speed
 PRE-TEST
11. It refers to the soundness of the
heart and lungs which contributes to
the ability to resist disease.
A. Endurance
B. Organic Vigor
C. Speed
 PRE-TEST
12. It is the capacity to sustain the
application of force without yielding or
breaking; the ability of the muscles to exert
efforts against resistance.
A. Flexibility
B. Power
C. Strength
 PRE-TEST
13. It is the ability to sustain long continued
contractions where a number of muscle
groups are used; the capacity to bear or last
long in a certain task without undue fatigue.
A. Endurance
B. Organic Vigor
C. Strength
 PRE-TEST
14. It is the ability to control organic
equipment neuro-muscularly; a state of
equilibrium.
A. Agility
B. Balance
C. Coordination
 PRE-TEST
15. It is the ability of the muscles to
release maximum force in the shortest
period of time.
A. Flexibility
B. Power
C. Strength
The HEALTHIEST and FITNESS
ME

CHARLO D. PELLEGO
E A S T V I L L A L F O R E S N AT I O N A L H I G H S C H O O L
EXERCISE, EAT, AND EXCEL
As you walk along the trek, leave a print on
your every step. The RIGHT steps indicate
the Skill Related Fitness while the LEFT steps
indicate the Health Related Fitness. Some
prints are already provided for you to help
your journey. Choose from the box below.
EXERCISE, EAT, AND EXCEL
 PAIR IT UP
Under Column B are the specific components
of physical fitness. Pair each item with its
description under Column D. To signify pairing,
draw any sports equipment on Columns A and
D opposite the item and the description
matched. An example is provided below. Write
your answer in a separate sheet of paper.
PAIR IT UP
PAIR IT UP
Physical Fitness as Defined
A person who is free from illnesses and can do physical or
sports activities and still has an extra energy to do more
activities is considered to be physically fit. Physical fitness is a
combination of health fitness and body fitness. Health fitness
refers to your body’s ability to fight off diseases. Body fitness, on
the other hand, is refers to the ability to do strenuous physical or
sports activities without getting tired easily. It is not enough for
someone to only look good and feel good in order to be called
physically fit. An individual should also take into consideration
his kind of lifestyle including the food he takes every day because
it can lead him to better health.
Health Related Fitness
This is primarily associated with
disease prevention and functional health.
Participating in regular health-related
fitness helps you control your weight,
prevents diseases and illness, improves
mood, boosts energy and promotes better
sleep.
Health Related Fitness Components
1. Body Composition – The combination of all the tissues that
make up the body such as bones, muscles, organs and body fat.
2. Cardiovascular Endurance – The ability of the heart, lungs,
blood vessels, and blood to work efficiently and to supply the
body with oxygen.
3. Flexibility – The ability to use your joints fully through a wide
range of motion.
4. Muscular Endurance – The ability to use muscles for a long
period of time without tiring.
5. Muscular Strength – The ability of the muscles to lift a heavy
weight or exert a lot of force one time.
Skills Related Fitness Components
1. Agility – The ability to change body positions quickly and keep
the body under control when moving.
2. Balance – The ability to keep the body in a steady position while
standing and moving.
3. Coordination – The ability of the body parts to work together
when you perform an activity.
4. Power – The ability to combine strength with speed while
moving.
5. Reaction Time – The ability to move quickly once a signal to
start moving is received.
6. Speed – The ability to move all or a part of the body quickly.
Specific Components of Physical Fitness
1. Agility –The ability of the individual to change direction or
position in space with quickness and lightness of movement
while maintaining dynamic balance.
2. Balance – The ability to control organic equipment neuro-
muscularly; a state of equilibrium.
3. Coordination - The ability to integrate the body parts to
produce smooth motion.
4. Endurance – The ability to sustain long continued
contractions where a number of muscle groups are used; the
capacity to bear or last long in a certain task without undue
fatigue.
5. Flexibility – The quality of plasticity, which gives the ability
to do a wide range of movement.
6. Organic Vigor – It refers to the soundness of the heart and
lungs which contributes to the ability to resist disease.
7. Power – The ability of the muscles to release maximum
force in the shortest period of time.
8. Speed – The ability to make successive movements of the
same kind in the shortest period of time.
9. Strength – The capacity to sustain the application of force
without yielding or breaking; the ability of the muscles to
exert efforts against resistance.
Physical Activity and Exercise
Activities done by the skeletal muscles
that utilize energy is called Physical
Activity. Activities you are doing at home or
in school are considered to be physical
activity. It is classified into 4 domains:
occupational, domestic, transportation, and
leisure time.
1. Occupational – These are the activities you do at your
work place. Lifting computers and books, going your
friend’s desk or preparing lunch at the pantry.
2. Domestic – These are the activities you do at home.
Washing clothes and dishes, gardening, carpentry, baking
or cleaning the house.
3. Transportation – These are the activities that involves
travelling. Riding a jeepney, tricycle, motorcycle, or bikes.
4. Leisure Time – These are the activities you do during
recreational activities. Playing, swimming, hiking or craft
making.
Exercise according to a study by
Buckworth and Dishman, is the
“planned, structured, repetitive
bodily movements that someone
engages in for the purpose of
improving or maintaining physical
fitness or health.
Aerobic, Muscle-strengthening, and Bone-
strengthening Activity
Aerobic
Aerobic activities, also called
endurance activities, are physical activities
in which people move their large muscles
in a rhythmic manner for a sustained
period.
Muscle-Strengthening
Activity This kind of activity, which includes
resistance training and lifting weights, causes the
body’s muscles to work or hold against an applied
force or weight.

Bone-Strengthening Activity
This kind of activity (sometimes called weight-
bearing or weight-loading activity) produces a force on
the bones that promotes bone growth and strength.
Barriers to Physical Activities
We understand the benefits of physical activities to our
health specially our body but there are circumstances when we
become lazy in performing physical activities. Below are some of
the barriers that hinder us to do physical activities:
1. Lack of time
2. Social Support
3. Lack of Energy
4. Lack of Motivation
5. Fear of Injury
6. Lack of Skill
7. High Costs and Lack of Facilities
8. Weather Conditions
Eating Habits
The term eating habits (or food habits)
refers to why and how people eat, which foods
they eat, and with whom they eat, as well as the
ways people obtain, store, use, and discard
food. Individual, social, cultural, religious,
economic, environmental, and political factors
all influence people's eating habits.
Influences on Food Choices
There are many factors that
determine what foods a person eats. In
addition to personal preferences,
there are cultural, social, religious,
economic, environmental, and even
political factors.
Individual Preferences.
Every individual has unique likes and
dislikes concerning foods. These
preferences develop over time, and are
influenced by personal experiences such
as encouragement to eat, exposure to a
food, family customs and rituals,
advertising, and personal values.
Cultural Influences.
A cultural group provides guidelines
regarding acceptable foods, food
combinations, eating patterns, and eating
behaviors. Compliance with these
guidelines creates a sense of identity and
belonging for the individual.
Social Influences.
Members of a social group depend on
each other, share a common culture, and
influence each other's behaviors and
values. A person's membership in
particular peer, work, or community groups
impacts food behaviors.
Religious Influences.
Religious proscriptions
range from a few to many, from
relaxed to highly restrictive.
This will affect a follower's food
choices and behaviors.
Economic Influences.
Money, values, and consumer skills
all affect what a person purchases.
The price of a food, however, is not an
indicator of its nutritional value. Cost
is a complex combination of a food's
availability, status, and demand.
Environmental Influences.
The influence of the environment
on food habits derives from a
composite of ecological and social
factors. Foods that are commonly and
easily grown within a specific region
frequently become a part of the local
cuisine.
Political Influences.
Political factors also influence food availability
and trends. Food laws and trade agreements affect
what is available within and across countries, and
also affect food prices. Food labeling laws
determine what consumers know about the food
they purchase. Eating habits are thus the result of
both external factors, such as politics, and internal
factors, such as values. These habits are formed, and
may change, over a person's lifetime.
Improving Your Eating Habits
When it comes to eating, we have strong habits. Some are good (“I
always eat breakfast”), and some are not so good (“I always clean my
plate”). Although many of our eating habits were established during
childhood, it doesn’t mean it’s too late to change them.
Making sudden, radical changes to eating habits such as eating
nothing but cabbage soup, can lead to short term weight loss. However,
such radical changes are neither healthy nor a good idea, and won’t be
successful in the long run. Permanently improving your eating habits
requires a thoughtful approach in which you Reflect, Replace, and
Reinforce.
● REFLECT on all of your specific eating habits, both bad and good; and, your
common triggers for unhealthy eating.
● REPLACE your unhealthy eating habits with healthier ones.
● REINFORCE your new, healthier eating habits.
Improving Your Eating Habits
When it comes to eating, we have strong habits. Some are good (“I
always eat breakfast”), and some are not so good (“I always clean my
plate”). Although many of our eating habits were established during
childhood, it doesn’t mean it’s too late to change them.
Making sudden, radical changes to eating habits such as eating
nothing but cabbage soup, can lead to short term weight loss. However,
such radical changes are neither healthy nor a good idea, and won’t be
successful in the long run. Permanently improving your eating habits
requires a thoughtful approach in which you Reflect, Replace, and
Reinforce.
● REFLECT on all of your specific eating habits, both bad and good; and, your
common triggers for unhealthy eating.
● REPLACE your unhealthy eating habits with healthier ones.
● REINFORCE your new, healthier eating habits.
 PERFORMANCE
Directions: Create a Physical Activity
Plan for one week. Include the
components of Health Related Fitness
and Skills Related Fitness and the
food you prefer to eat in your plan. The
table below will serve as your matrix.
PERFORMANCE
 ASSESSMENT

DIRECTIONS: READ AND ANALYZE

EACH SENTENCE. WRITE THE
LETTER OF THE BEST ANSWER.
 ASSESSMENT
1. The following are components of
Health Related Fitness except.
A. Body Composition
B. Coordination
C. Flexibility
 ASSESSMENT
2. Which of the following are correct about
components of Skills Related Fitness.
I. Reaction Time and Muscular Strength
II. Agility and Body Composition
III. Cardiovascular Endurance and
Coordination IV. Power and Balance
A. I only B. II and III C. IV only
 ASSESSMENT
3. James Yap runs fast while dribbling the ball. As he
crosses the middle part of the basketball court, he
changes his phase to avoid his opponent. What
specific component of physical fitness did James
Yap apply?
A. Agility
B. Coordination
C. Speed
 ASSESSMENT
4. Washing dishes, cleaning the house
and watering the plants are examples of
what domain in physical activities?
A. Domestic
B. Leisure Time
C. Occupational
 ASSESSMENT
5. This kind of activity, which includes
resistance training and lifting weights,
causes the body’s muscles to work or hold
against an applied force or weight.
A. Aerobic
B. Bone Strengthening
C. Muscle Strengthening
 ASSESSMENT
6. Social support is one of the barriers in physical
activity, which from the choices below suggests in order
to overcome this barrier?
A. Invite friend and family member to exercise with you.
B. Do a social distancing with your friends so that you
will not get sick.
C. Keep your interest to physical activities interest from
your family and friends.
 ASSESSMENT
7. Money, values, and consumer skills all affect what a
person purchases. The price of a food, however, is not an
indicator of its nutritional value. Cost is a complex
combination of a food's availability, status, and demand.
What kind of eating preference/influence is this?
A. Cultural Preference
B. Economic Influence
C. Social Influence
 ASSESSMENT
8. In order to improve your eating habit, it
requires you to follow a thoughtful approach.
Which of the following approaches should
you apply?
A. REPLACE, REINFORCE, REFLECT
B. REINFORCE, REFLECT, REPLACE
C. REFLECT, REPLACE, REINFORCE
 ASSESSMENT
9. Food laws and trade agreements affect what is
available within and across countries, and also
affect food prices. Food labeling laws determine
what consumers know about the food they purchase.
What kind of eating preference/influence is this?
A. Economic Influence
B. Political Influence
C. Religious Influence
 ASSESSMENT
10. The gymnast manages to do a full turn on
the balance beam without falling. What kind
specific component of physical fitness the
gymnast applied?
A. Balance
B. Coordination
C. Flexibility
 ASSESSMENT
11. The following are Physical Fitness
for Health Related Fitness except.
A. Hexagon Agility Test
B. Push Up
C. Zipper Test
 ASSESSMENT
12. The following are Physical Fitness
for Skills Related Fitness except.
A. 40-meter sprint
B. Basic Plank
C. Stork Balance Stand Test
 ASSESSMENT
13. Which of the following Physical
Fitness Test measures the
cardiovascular endurance?
A. 3-minute Step Test
B. Basic Plank
C. Push Up
 ASSESSMENT
14. Which of the following Physical Fitness
Test measures the ability of the body to
move in different directions quickly.
A. 3-minute Step Test
B. 40-meter sprint
C. Hexagon Agility Test
 ASSESSMENT
15. If Cassandra’s BMI is 28, she
can be classified as:
A. Normal
B. Overweight
C. Underweight