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FITT 1
PHYSICAL ACTIVITIES TOWARD HEALTH AND FITNESS 1
Movement Competency Training

Article XIV, Section 19 of 1987 Philippine Constitution

SECTION1. The state shall promote physical education and encourage sports
programs, league competitions and amateur sports including the training
for international competitions to foster self discipline team work &
excellence for the development of healthy and alert citizenry.

SECTION2. All educational institutions shall undertake regular sports

activities throughout the country in cooperation with athletic clubs and
other sectors.

Chapter 1
GENERAL CONCEPTS ON PHYSICAL EDUCATION

Physical Education
- Came from the Latin word “physica”, meaning physics and “educatio”,
meaning the training of the bodily organs and powers with a view to the
promotion of hearts and vigor.

- A process through which an individual obtains optimal mental, social and

fitness through physical activities.
- It refers to the enhancement of individuals growth & development through
total body movements
- Planned sequential instruction that promotes lifelong physical activity.
- Is an integral part of the educational program designed to promote the
optimum development of the individual physically, socially, emotionally and
mentally through total body movement in the performance of properly selected
physical activities.

Brief History

Physical Education has existed since the earliest stages of humanity, in areas
as simple as where knowledge of basic survival.
- Ancient Romans – component of military trainings
- Ancient Greeks – Form of entertainment
- Middle Ages – sports are considered sinful
- Renaissance – sports are revived.
- 1700’s – it was promoted to masses
- 1800’s – P. E. found its way into formal schools in Germany, Sweden, United
Kingdom, and America.
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- 1900’s – the most significant development was the large- scale provision of P.E.
programs for girls and people with disabilities.

Objectives of Physical Education

1. Physical development
-To be able to maintain lifelong health and high level of physical fitness, one
should actively participate in physical activities.

2. Social development
-One can acquire desirable social traits through participation in sports related
activities.

3. Emotional development
-Physical Education activities provide opportunities for self expression and
emotional mastery.

4. Mental development
-Individual develops his mental capacities as he learns different activities.

Activities in Physical Education Program

1. Developmental Activities
2. Simple Games
3. Rhythmic Activities
4. Gymnastics
5. Sports Skills Activities or Lead up Games
6. Athletics Sports

Physical Education performs three functions:

1. Biologic- refers to the enhancement of the individual’s growth and development

through body movement.
2. Integrative- refers to the personality integration achieved through
participation in properly selected physical education activities.
3. Social- consists of transmitting values and standards that are consistent with the
needs and ideals of society.
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IV. Characteristics Expected of Students upon Completion of Thorough

Physical Education Program.

1. Optimum organic health (consistent with heredity and application of present

knowledge)

2. Sufficient coordination, strength and vitality (to meet emergencies, as well

as the requirements of daily living.

3. Emotional stability (to meet the stress and strain of modern life)

4. Social consciousness and adaptability (with respect to the requirements of

group living)

5. Sufficient knowledge and insight (to make suitable decisions and arrive at
feasible solutions to problem)

6. Attitudes, values and skills (which stimulate satisfactory participation in a full

range of daily activities)

7. Spiritual and moral qualities (which contribute to the fullest measure of living
in democratic society).
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Chapter 2
I. PHYSICAL FITNESS

Fitness

- The ability to carry out daily tasks efficiently with enough physical capacity to
cope with the physical needs of life.

- States that it is the ability to carry out daily tasks efficiently with enough
energy left over to enjoy leisure time pursuits and to meet unforeseen
emergencies.

Physical Fitness

- The ability to carry out daily tasks with vigor and alertness, without undue
fatigue, and with ample energy to enjoy leisure time pursuits and to meet
unforeseen emergencies.

- (Physical fitness at any age depends upon eating the correct foods, having
sufficient rest, taking adequate daily exercise, and maintaining a strong
mental attitude.)

Aspects of Fitness

1. Physical fitness - refers to the ability of an individual to perform his daily tasks
efficiently without undue fatigue and has some extra “reserves” in case of
emergency.

2. Social fitness – is the ability to mingle with different types of people and
interest and concern for others.

3. Emotional fitness – refers to the ability of an individual to control his emotions

or feelings.

4. Mental fitness – is the ability to cope with common problems of everyday living.

Total fitness

It refers to the fitness of the whole person including physical, mental, social
and emotional fitness

II. COMPONENTS OF PHYSICAL FITNESS

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The components of physical fitness can be categorized into two groups: one
related to health and the other to skills that are necessary for athletics ability.

A. Health-related Components
Those factors that are related to how well the systems of your body work. It refer to
the body condition

1. Body Composition
Body composition refers to the degree of leanness or fatness of an
individual.

2. Organic Vigor
The cardiovascular respiratory efficiency which contributes to the
ability to resist disease.

3. Muscular Strength
the maximal one effort force that can be exerted against a resistance.

4. Muscular Endurance
the ability of the muscles to apply a sub maximal force repeatedly or to
sustain a muscular contraction for a certain period of time.

5. Cardio-respiratory
The ability of the lungs and heart to take in and transport adequate
amounts of oxygen to the working muscles.

6. Flexibility
Refers to the ability to move muscles and joints through full range of
motion. It is the ability to bend, stretch and twist joints easily. I.e. sit-
and-reach, which is the an indicator of trunk-hip flexibility.

7. Aerobic Capacity
Defined as the highest rate oxygen can be taken up and utilized by the
body during exercise. A number of factors contribute to efficient aerobic
functioning, including the ability of the heart to pump blood, the ability
of the muscles to utilize the oxygen delivered by the blood.

B. Skill-related Components
Those aspects of fitness which form the basis for successful sport or activity
participation. It refer to body performance.

1. Agility
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The ability of the individual to change position in space; also refers to

quickness of movement

2. Balance
The maintenance of body equilibrium. An individual distributes the
body weight so that he can maintain equilibrium in various positions.

3. Coordination
Refers to the ability of one or more parts of a body to move in harmony
with other parts of the body.

4. Speed
The ability of the individual to make successive movements of the same
kind in the shortest possible time.

5. Power
Refers to the muscular power which is the ability to release maximum
force in the shortest period of time; the ability of the muscle to exert
effort.

6. Reaction Time
The length of time an individual initiates a response to a specific stimuli.

III. Variables to be considered in developing good physical fitness program

a. Intensity- describes the degree of effort that should be made in an exercise

to bring about the desired training effect. Intensity refers to
“ how much?”

b. Duration- describes the length of time an exercise should be performed at a

given level of intensity. Duration refers to “how long?”

c. Frequency- describes the number of times per week the exercise should be
performed at given levels of intensity and duration. Frequency refers to “how often?”

d. Mode- describes the type of exercise to be performed. Mode refers to “what

kind?”

Chapter 3
BODY POSTURE
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I. Posture

- Posture is the position in which the body is held against gravity while standing,
sitting, or lying down.

- It ref to the alignment of the body segments.

Good Posture

- Correct posture is the proper alignment of the body whether one is walking,
sitting, running or standing.

Poor posture

- Is the dis-figure of the body’s vertical alignment and natural curve of the back.

Benefits of Good Posture

Good posture brings benefits, as follows:

1. It promotes movement efficiency and endurance. Proper posture keeps the
bones and joints in the correct alignment so that muscles are being used
properly.
2. It contributes to an overall feeling of well being.
3. It contributes to good appearance; projects poise, confidence, and dignity.
4. Good posture is also good prevention. Prevents the spine from becoming fixed
in abnormal positions. Prevents backache and muscular pain.

Effects of Poor Posture

1. Poor posture causes improper alignment of bones.

2. Muscles, joints and ligaments are prone in strain.
3. Incorrect posture may cause fatigue and muscular pain.
4. It can affect the position and function of the vital organs, particularly those in
the abdominal region.

Causes of poor posture

1. Improper nutrition
2. Weak muscles or muscle imbalance
3. Disease
4. Fatigue
5. Overweight and obesity
6. Vision and hearing defects
7. Skeletal defects
8. Injuries
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9. Incorrect posture habits

Good

Good Posture
Curves of a Healthy
Back

1. Cervical Curve- a
slight forward curve in
the neck.

2. Thoracic Curve- a
slight backward curve
in the upper back.

3. Lumbar Curve- slight

forward curve in the
lower back.
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Body Types

Somatotyping
- The system of classifying body types depends on ones body shape.

BODY TYPES CHARACTERISTICS

Endomorph Round, soft, flabby, bulky
Mesomorph Muscular, large bones
Ectomorph Lean, small body built
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Somatotyping does bring some benefits.

They are as follows:

1. Helps the client to analyze up to what

extent of weight to reduce or to gain.
2. Helps to determine what types of diet
and exercises to perform.
3. Helps to select the types of sport to
select.

ECTOMORPH

 Naturally thin
 Smaller bone structure
 Thinner limbs
 Short upper body, long legs and arms, narrow feet and hands
 Very little fat storage
 Small amount of muscle mass
 Very high metabolism
 Hard to gain weight

MESOMORPH

 Known to have the “good genes”

 Medium – sized bone structure
 Athletic body
 If they are active, they usually have a nice proportionate body with good
amount of lean muscles
 High metabolism
 Easier to maintain a healthy weight
 Can put on weight but lose weight easily as well.
 Easier to gain muscles
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ENDOMORPH

 Larger bone structure

 Higher total body mass and fat cells
 Soft body appearance
 Naturally curvy
 Slower metabolism
 Gain fat easily
 Must pay more attention to their food intake to get fit
 If they maintain an active lifestyle, they can build a lot of muscles
II. Postural Deviations

A number of postural deviations are common among students in the school

setting.

A. Forward head is characterized by the head and neck extended forward.

The deviation is often associated with kyphosis.

B. Round shoulder is deviation of the shoulder girdle where the scapulae are
abducted and shoulders are oriented forward.

C. Round back is characterized by an increased curve in back region

extending from the lumbar to the upper portion of the back.

D. Kyphosis is a postural deviation where there is over curvature of the

lumbar vertebrae.

E. Lordosis is a postural deviation where there is over curvature of the lumbar

vertebrae.

F. Kypholordosis is observed when the normal curves of the cervical as well

as the lumbar vertebrae are increased.

G. Scoliosis is the lateral curvature of the vertebral column. It could either be

single curve or compound curve.

H. Winged scapula is characterized by prominence in the vertebral borders

of the scapulae.

I. Flat foot or pes planus is a decreased longitudinal arch of the foot. The
depression of the arch is usually accompanied by a pronation and abduction of the
foot which makes it weak and inefficient.

J. Bowleges or genu varum is a deformity of the lower extremity wherein

the knees are separated when the feet are joined ogether.
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K. Knock knees or genu valgum is observed when the knees are drawn
together and the feet are separated.

Body Mass Index

BMI is calculated from height and weight. It is the easiest way to determine
the body fats.

Category

BMI Status Health Risk

18.4 - below Underweight Risk of nutritional
deficiency diseases, prone
to osteoporosis
18.5 – 22. 9 Ideal weight Low risk
23.0 – 27.4 Over weight Moderate risk for obesity
related diseases
27.5 - above Obese High risk for obesity
related diseases

Compute your BMI

•
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Chapter 4
TRAINING PRICIPLES AND METHODS

Training
- the condition of being physically fit for the performance of an athletic exercise
or contest
- Act or science of bringing one such a condition.

Training Principles

S – Specificity
P – Progression
O – Overload
R – Reversibility
T – Tedium

Specificity – means the special adaptation that is made to the type of demands being
imposed.

Progression – take the athlete onto higher level of fitness

Overload – providing a progressive heightening of the stressor to oblige the body to

seek a higher status of adaptation.

F – Frequency
I – Intensity
T – Time
T – Type

Reversibility – indicates situation in which the degree of adaptation brought about

by the training loads will gradually weaken because the intensity was reduced.

Tedium – enjoyable form of trainings

Modalities/Supplementary Activities to Improve Performance

1. Warm-up Exercises

Dynamic Exercises

Static Exercises

2. Game Based Activity

3. Cool Down Exercises

Training Methods
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1. Continuous training
- Exercising without rest intervals
- Two types of continuous training:
a. Long, slow distance
b. High intensity

2. Fartlek training
- Training allows us to develop the fitness we choose in the way that we like.

3. Interval training
- Alternating between strenuous exercise & rest.

4. Circuit training
- We perform a number of different activities in a given sequence.

5. Weight training
- This enables us to overload our muscles gradually & safely.

6. Plyometrics
- Develops power

-HEALTHY EATING HABITS-

(Presentation)

EATING DISORDER AND FOUR TYPES OF EATING

Eating Disorder is an illnesses that are characterized by irregular eating habits

and stress concern about size. Can develop during any stage in life but typically
appear during teen years or adulthood. Commonly coexist with other conditions such
as anxiety, depression etc.

Why there is Eating Disorders

1. Genetic

Some genes identified in the contribution to eating disorders have been shown
to be associated with specific personality traits. They are believed to be highly
heritable and often exist prior to the onset of the eating disorder. These traits are:
Obsessive thinking, Perfectionistic tendencies, Sensitivity to reward and
punishment, Emotional instability, Hypersensitivity, Impulsivity, Strictness.

2. Biochemical
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Anorexia Nervosa – characterized by low weight, fear of gaining weight and a

strong desire to be thin, resulting in food restriction.

Bulimia Nervosa – characterized by recurrent binge eating followed by

compensatory behaviours such as self-induced vomiting, excessive use of
laxatives or excessive exercise.

Binge eating – characterized by eating much more rapidly than normal, eating
until feeling uncomfortably full, eating large amounts of food when not feeling
physically hungry , eating alone because of feeling embarrassed by how much
one is eating and feeling disgusted with oneself, depressed or guilty
afterwards.

3. Psychological

This eating disorder are common in individuals who struggle with clinical
depression, anxiety disorders and obsessive-compulsive disorder, Low self-esteem,
Feelings of hopelessness and inadequacy, Trouble coping with emotions or expressing
your emotions and Perfectionism.

4. Cultural
Most individuals are exposed to cultural pressures regarding weight or
appearance.

5. Environmental.

Environment can cause eating disorder because of family or other relationship

problems, history of physical or sexual abuse, activities that encourage thinness or
focus on weight, peer pressure, being bullied because of weight or appearance in
general.

Eating disorders are illnesses, not character flaws or choices. Individuals don’t
choose to have an eating disorder. You also can’t tell whether a person has an eating
disorder just by looking at their appearance. People with eating disorders can be
underweight, normal weight or overweight. It’s impossible to diagnose anyone just by
looking at them.

Four Types of Eating You Should Know Fuelling For Performance

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Nutrition is critical for both academic and sports performance. Student-

athletes need to fuel early and often in order to meet their daily energy needs.
Fuelling before exercise has been shown to improve performance over exercising in
the fasted state. Consuming 30 to 60 grams of carbohydrate each hour during
prolonged exercise will prevent the under- fuelling trap. It’s just a matter of timing,
wrong timing/ timing of intake definitely cause imbalance nutrition. Because the body
is needed to reach the level of optimum efficiency. People should have ‘food strategies
and time management’. To ensure the timing of food and fluids before, during or after
exercise and especially to those who are non- athletes.

Tips: 1. Know your limitations 2. Eat fruits and vegetables 3. Control yourself

 Emotional Eating

Tips to Stop Emotional Eating

1. Identify the triggers - such as stress, emotions, social influences, boredom

2. Find ways to overcome them instead of eating - manage yourself, like if you are
bored, read a book, go to an amusement park, watch comedy shows -when having
problems, confront it with confidence, - if lonely, just call someone, play with pets etc.

3. Practice Mindful eating - Awareness of your physical and emotional cues,

Awareness of your non-hunger triggers for eating, Awareness on how you buy,
prepare and eat your food, Choosing foods that give you both enjoyment and
nourishment, Learning to meet your emotional needs in ways other than eating.

4. Pause and think - Construct a strategy to avoid this All this can help, but not
if you can’t stand for it, let’s make a change.

 Social Eating

Tips to avoid

1. Say no! For events whit many food

2. Try to manage and control

3. Make a decision

4. Change your habits

5. Encourage others to

6. Known your limits

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7. Make yourself busy.

 Distracted Eating

Tips

1. Make the time to eat

2. Take a break on gadgets etc.

3. Chew food mindfully Make sure you’re truly reaping the nutritious benefits of your
food choices and take time to eat. Your behaviours are strongly influenced by your
environments. Constantly being on the go, working at a desk all day, and watching
TV and laptops all influence your brain and behaviours when it comes to food choices.
Bring your focus back to your food, be mindful when eating and chew thoroughly to
improve your health and your waistline.

RISK
 A chance or possibility of danger, loss, injury or other adverse consequences.
(Oxford Dic.)
 Is used to signify negative consequences (loss) (Hopkin, P. 2012)
 Are those events with the potential to have a significant negative impact on
the organization, ( Hopkin, P. 2013)
 Combination of the probability of an event and its consequence. Consequences
can range from positive to negative. (Institute of Risk Mgt.)
 The chance, high or low, that somebody could be harmed by certain hazards,
together with an indication of how serious the harm could be (Hartley, H. 2009)
 The chance of injury to your members (Corbett, 2002 in Hartley, H., 2009)

“In order for a risk to materialize, an event must occur”

Exmple:
What could disrupt a theatre performance?
Events that could cause disruption:
- Power cut

- Absence of a key actor

- Substantial transport failure (audience, performers)

- Road closures that delay the arrival of the audience and performers

- Illness of the significant number of staff

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Risk: Cancellation of a performance

TYPES OF RISK: (Hopkin, 2012)

A) Hazard (pure) ---------------- mitigate

B) Control (uncertainty) ------- manage,

C) Opportunity (speculative) - embrace

In general terms, org. will seek to: mitigate, manage, embrace

HAZARD RISK:
- Associated with a source of harm on a situation with the potential to
have a negative result (Hopkin, P., 2012)

- Events that can only result in negative outcomes

- Anything that may cause harm such as lightning, heat exhaustion,

extreme weather such as flooding, slippery floor, cleaning chemicals etc.
(Hartley, H.,2009)

CONTROL RISK:
- Risks that give rise to uncertainty about the outcome of a situation

- Associated with unknown and unexpected events

- Sometimes referred to as uncertainty risks and they can be extremely

difficult to quantify

OPPORTUNITY RISK:
- Risks taken to achieve positive outcome or return

EXAMPLE:
1) Owning a motor car (Hopkin,P.,2012)
Risks associated with owning a car

Hazards of owning a car: (the events you do not want to happen)

- You pay too much for the car

- You are involved in a collision

- The car gets stolen

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Uncertainties involved in owning a car: (the costs you know will be

involved, but will vary)
- Cost of borrowing money could change

- Prize of fuel could go up or down

- Breakdown and repair costs will vary

Opportunities offered by owning a car: (the benefits you are seeking)

- You can travel more easily

- Enhanced job opportunities

- Save money on other forms of transport

Chapter 5
PHYSICAL FITNESS TEST
(Form of PFT and Basic Assessment)

Physical fitness testing

- Provides information on the status of your over all physical fitness.

- Serves as basis in determining what P.E activities you need to perform in order
to improve a particular component of physical fitness.
- For school administrators, results of physical fitness test may also be used as
a basis in evaluating the activities of the PE program.

Safety Guidelines that must be considered before and during the conduct of
PFT:

1. Take into consideration the medical condition.

2. Condition your body before the test.
3. Do not perform strenuous activities.
4. Check your pulse rate before the test.
5. Wear proper attire.
6. If at any point during the test, you will feel dizzy or unwell; do not hesitate to
inform you’re professor.
7. Do not do the physical fitness test unsupervised.

Tests

 VERTICAL JUMP
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 PUSH UP





 50 METER SPRINT

rating men women

very good < 5.80 < 6.30
good 5.80 - 6.09 6.30 - 6.59
average 6.10 - 6.29 6.60 - 6.89
fair 6.30 - 6.60 6.90 - 7.20
poor > 6.60 > 7.20

 ILLINOIS AGILITY RUN TEST

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Gender Excellent Above Average Below Poor

Average Average
Male <15.2 secs 15.2 - 16.1 16.2 - 18.1 18.2 - 19.3 >19.3
secs secs secs secs
Female <17.0 secs 17.0 - 17.9 18.0 - 21.7 21.8 - 23.0 >23.0
secs secs secs secs

 THREE MINUTE STEP TEST

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- The lower your heart rate is after the test, the fitter you are.

3 Minute Step Test (Men) - Heart Rate

Age 18-25 26-35 36-45 46-55 56-65 65+

Excellent <79 <81 <83 <87 <86 <88

Good 79-89 81-89 83-96 87-97 86-97 88-96

Above Average 90-99 90-99 97-103 98-105 98-103 97-103

Average 100-105 100-107 104-112 106-116 104-112 104-113

Below Average 106-116 108-117 113-119 117-122 113-120 114-120

Poor 117-128 118-128 120-130 123-132 121-129 121-130

Very Poor >128 >128 >130 >132 >129 >130

3 Minute Step Test (Women) - Heart Rate

Age 18-25 26-35 36-45 46-55 56-65 65+

Excellent <85 <88 <90 <94 <95 <90

Good 85-98 88-99 90-102 94-104 95-104 90-102

Above 99-108 100-111 103-110 105-115 105-112 103-115

Average

Average 109-117 112-119 111-118 116-120 113-118 116-122

Below 118-126 120-126 119-128 121-129 119-128 123-128

Average

Poor 127-140 127-138 129-140 130-135 129-139 129-134

Very Poor >140 >138 >140 >135 >139 >134

 BEEP TEST
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Are you ready to experience Strength and Conditioning?

Regular physical activity and increasingly more people are starting to become more
active every day. Being more active is very safe for most people, but some people
should check with their doctors before they start becoming much more physically
active.

If you want to undergo the different activities in strength and conditioning, start by
answering the seven questions in the box below.
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YES NO

1. Has your doctor ever said that you have a heart condition and that you
should only 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 a chest pain when you are 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 or 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 in your heart condition?
7. Do you know of any other reason why you should not do physical
activity?

IF YOU ANSWERED YES TO ONE OR MORE QUESTIONS:

Yes to one or more questions No to all questions

Talk with your doctor by phone or in person. Then before you start If you answered NO honestly to all PAR-Q questions, you can be
becoming much more physically activity or before, you have a fitness reasonably sure that you can.
appraisal. Tell your doctor about the PAR-Q and which questions you
answered yes.  Start becoming much more physically active – begins slowly
and build up gradually. This is the safest and easiest to go.
 You may able to do any activity you want – as long as you start  Take part in a fitness appraisal – this is an excellent way to
slowly and build up gradually. Or, you may need to restrict your determine your basic fitness so that you can plan the best way
activities to those which are safe for you. Talk with your doctor for you to live actively. It is also highly recommended that you
about the kinds of activities you wish to participate in and follow can have your blood pressure evaluated. If you are reading this
his/her advice. over 144/94mmhg, talk with your doctor before you start
 Find out which community programs are safe and helpful for you. becoming much more physically active.

Delay Becoming more Active

 If you are not feeling well because of a temporary illness such as  If you are or maybe pregnant – talk to you later
colds or fever – wait until you feel better , or

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

Name: ______________________________ Contact no: ______________________________

Signature: ______________________________ Witness: ______________________________

Name and Signature of parent or guardian: _______________________________________

(The participants under the age of 18)

Contact Number: _______________________________________

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