PE & HEALTH REVIEWER (1ST PERIODICAL)  Good levels of self-esteem

 Absence of illnesses such as depression

MODULE 1 LESSON 1: PHYSICAL FITNESS  Aesthetic appreciation of the beauty of
performance
PHYSICAL FITNESS  Improved motivation
 Physical fitness refers to the ability of  Improved confidence
your body systems to work together SOCIAL
efficiently to allow you to be healthy  Cooperation with other people in teams
and perform activities of daily living. and groups
Being efficient means doing daily  A sense of belonging
activities with the least effort possible.  Making new friends throughout one’s
A FIT PERSON CAN: life
 perform schoolwork
 meet home responsibilities It is recommended that adults and children
 have enough energy to enjoy sport and follow different activity routines in order to
other leisure activities maintain good health and fitness.
 respond effectively to normal life
situations ADULT
 respond to emergency situations Five sessions of thirty minutes activity per
week. The activity should be physical enough to
It is important to be physically fit and healthy cause the adult to breathe more deeply and to
and questions rises on how are going to begin to sweat.
achieve such.
CHILDREN/YOUNG ADULT
PHYSICAL ACTIVITY Seven sessions of sixty minutes per week. At
 Physical activity is simply any bodily least two of these sessions should be of high
movement performed by the muscles intensity exercise such as running, jumping or
that expend energy. This includes all the cardiovascular based sports. The seven hours
movement one does throughout the may be spread out over the course of a week.
day, whether it be intentional, part of
one's job/occupation or simply for What happens when a person is inactive or
transporting one's self from one place doesn’t engage in any physical activity?
to another.
THEY ARE AT RISK OF ANUMBER OF ILLNESSES
How physical, mental, and social wellbeing AND NEGATIVE EFFECTS SUCH AS:
contribute to overall health  Heart disease
 Hypertension (high blood pressure)
PHYSICAL  Diabetes
 Good posture  Depression
 Muscular strength and flexibility  Increased risk of osteoporosis
 Absence of conditions such as  Stress
osteoporosis and osteoarthritis  Loss of muscle tone
MENTAL  Atherosclerosis
 Feelings of satisfaction and happiness  Poor self-esteem
  Poor body image A SPRINTER HOLDS A PERFECTLY STILL SPRINT
 Weight gain or obesity START POSITION AND IS READY TO GO INTO
ACTION AS SOON AS THE GUN SOUNDS
START ENGAGING IN PHYSICAL ACTIVITIES
COORDINATION
 Set fitness goals THE ABILITY TO USE TWO OR MORE BODY
 Create exercise plans PARTS TOGETHER
 Follow a healthy meal plan
 Create incentives for yourself A TRAMPOLINIST TIMING THEIR ARM AND LEG
 Be accountable for your actions MOVEMENTS TO PERFORM THE PERFECT TUCK
SOMERSAULT
MODULE 1 LESSON 2: FITNESS COMPONENT
(SKILL-RELATED FITNESS) POWER
THE ABILITY TO PERFORM STRENGTH
FITNESS COMPONENTS PERFORMANCES QUICKLY

Physical fitness is divided into six skill-related A JAVELIN THROWER APPLIES GREAT FORCE TO
components. Skill or performance related THE SPEAR WHILE MOVING THEIR ARM RAPIDLY
fitness involves skills that will enhance one’s FORWARD
performance.
REACTION TIME
Skill-related components THE TIME TAKEN TO RESPOND TO A STIMULUS
 Agility
 Coordination A BOXER PERCEIVES A PUNCH FROM THEIR LEFT
 Reaction time AND RAPIDLY MOVES THEIR HEAD TO AVOID
 Balance BEING STRUCK
 Power
 Speed SPEED
This is how fitness can be broken down into THE ABILITY TO PUT BODY PARTS INTO MOTION
different skill-related components QUICKLY

AGILITY A TENNIS PLAYER MOVING FORWARD FROM

THE ABILITY TO CHANGE THE POSITION OF THE THE BASELINE QUICKLY TO REACH A DROP
BODY QUICKLY AND CONTROL THE MOVEMENT SHOT CLOSE TO THE NET

A BADMINTON PLAYER MOVING AROUND THE BENEFITS OF SKILL-RELATED FITNESS

COURT FROM BACK TO FRONT AND SIDE TO
SIDE AT HIGH SPEED AND EFFICIENCY AGILITY
 Prevention of injuries (lower back,
BALANCE ligament damage, etc.)
THE ABILITY TO MAINTAIN THE BODY’S CENTER  Helps avoid tearing of ACL
OF MASS ABOVE THE BASE OF SUPPORT  Recovery time boost (through
constructing a stronger muscuskeletal
system
  Enhanced cognitive function as it is high intensity rather than long
duration)
BALANCE
 Enhanced performance during sports MODULE 1 LESSON 3: FITT PRINCIPLE
and athletic activities
 Improved cognitive function FITT
 Increased injury prevention, even A well-designed personal physical activity plan
during everyday life will outline HOW OFTEN (frequency), HOW
LONG (time), and HOW HARD (intensity) a
COORDINATION person exercises, and WHAT KINDs of exercises
 Combat the risk of injury later in life (type) are selected.
 help improve mental health
 Can positively help your mood If you are new to exercise, remember, work
 help improve technique and form your way UP. You don’t need to run a marathon
during physical activity or spend hours in a gym to feel the benefits of
exercise.
POWER
 Improved cardiovascular function FITT PRINCIPLE
 Enhanced streagth (due to large muscle Once you get started, make a plan to increase
groups being contracted at a rapid at least one FITT component regularly to help
pace) you stay on track and make improvements.
 Increased endurance as time goes on Let’s get started with FITT!
( the body uses less effort to produce
force) Every plan should have a schedule that
 Rapid calorie burning (through the progresses over time
 intensity of the muscles are used during
the activity FREQUENCY
How many days per week can you make time to
REACTION TIME exercise?
 allows us to be agile and efficient when
it comes to responding to syimuli and INTENSITY
situations like driving, having a How intense will you exercise? Intensity can
conversation, playing sports, etc. vary between light, moderate and vigorous
intensity activities.
 help avoid a career-changing injury
 Good response time
TIME
How many minutes will you dedicate to an
SPEED
activity or exercise?
 Injury prevention (improves your range
of motion and flexibility)
TYPE
 Improved cardiovascular endurance
What sort of activity will you complete? Aerobic
 Better metabolic rate and fat burning
activities like walking, jogging or dancing or
 Increase in bone strength Muscle
strengthening activities such as exercises using
growth (particularly in the lower body,
weight machines or hand-held weights
Too often, individuals expect to lose unrealistic MANY CHILDREN AND ADOLESCENTS WITH
amounts of weight, run faster and longer and ASTHMA LIMIT THEIR PHYSICAL ACTIVITY,
start seeing drastic body composition changes WHICH CAN LEAD TO POOR PHYSICAL FITNESS
instantly. Instead, use the acronym S.M.A.R.T. STATUS.

 Specific is the what, where and how of IMPROVED UNDERSTANDING OF AND

the goal. TREATMENTS FOR ASTHMA WILL HELP
 Measurable is how you will evaluate CHILDREN AND ADOLESCENTS WITH ASTHMA
whether or not you met the goal. PARTICIPATE FULLY IN PHYSICAL ACTIVITY.
 Achievable is setting a goal that you can
accomplish. PHYSICAL ACTIVITY PARTICIPATION
 Realistic is setting a goal that is
challenging, but attainable. IDENTIFICATION, AVOIDANCE, AND CONTROL
 Timely relates to when you want to OF TRIGGERS, IN CONJUNCTION WITH AN
achieve your goal by, and what time ASTHMA MANAGEMENT PLAN AND
frame you have to reach your goal. APPROPRIATE ASTHMA MEDICATIONS, ALLOW
CHILDREN AND ADOLESCENTS WITH ASTHMA
MODULE 1 LESSON 4: FITNESS ISSUES, TO PARTICIPATE IN PHYSICAL ACTIVITY.
NUTRITION, AND BOOSTING IMMUNE SYSTEM
WITH EFFECTIVE MANAGEMENT, EVEN
BEING HEALTHY IS A MAJOR CONCERN FOR ALL. CHILDREN AND ADOLESCENTS WITH SEVERE
ONE THING TO ACHIEVE BEING HEALTHY IS TO ASTHMA CAN PARTICIPATE IN A VARIETY OF
DO PHYSICAL ACTIVITIES, TO BE FIT, AND MOST PHYSICAL ACTIVITIES, INCLUDING COMPETITIVE
ESPECIALLY TO BE PRODUCTIVE. ISSUES AND SPORTS.
CONCERNS EMERGE WHEN PEOPLE WHO DOES
THE ACTIVITIES HAVE PRIOR HEALTH 2. SPECIAL HEALTH CARE NEEDS
CONCERNS. CHILDREN AND ADOLESCENTS WITH
SPECIAL HEALTH CARE NEEDS HAVE
THE FOLLOWING ARE SOME OF THE PHYSICAL BEEN DEFINED AS THOSE “WHO HAVE
ACTIVITY/ PHYSICAL FITNESS ISSUES AND OR ARE AT INCREASED RISK FOR
CONCERNS: CHRONIC PHYSICAL, DEVELOPMENTAL,
BEHAVIORAL, OR EMOTIONAL
1. Asthma CONDITIONS AND WHO REQUIRE
ASTHMA IS A CHRONIC LUNG HEALTH AND RELATED SERVICES OF A
CONDITION IN WHICH AIRWAY TYPE OR AMOUNT BEYOND THAT
INFLAMMATION RESULTS IN REQUIRED BY CHILDREN GENERALLY. ”
RECURRENT BREATHING PROBLEMS.
...CAN MAKE THE TASKS OF DAILY LIVING
VIGOROUS PHYSICAL ACTIVITY MAY EASIER FOR THEM, IMPROVE THEIR HEALTH
CAUSE ASTHMA SYMPTOMS IN STATUS, AND ULTIMATELY \ REDUCE
CHILDREN AND ADOLESCENTS WHOSE MORBIDITY FROM SECONDARY CONDITIONS
ASTHMA IS POORLY CONTROLLED. DURING ADULTHOOD.
PHYSICALACTIVITY FOR CHILDREN AND BRIEF HISTORY AND NATURE OF DANCE
ADOLESCENTS WITH SPECIAL HEALTH CARE
NEEDS CAN: Dances thrived at different periods of history
and mostly were a result of intercultural
 Help control or slow the progression of exchange and contact (Alejandro and Santos-
the chronic condition or disability, Gana, 2002). The origins of dance are rooted in
minimize its side effects, and reduce the prehistoric past.
associated disabilities.
 Improve overall health and function. TRADITIONAL DANCE
 Minimize the psychological and social
impact of the condition or disability on Traditional dance composes of Folk dance and
children and adolescents and their Traditional dance. The Philippines enjoys a rich
families, and help normalize their daily cultural heritage which includes a diverse
living experiences. collection of traditional dances

MODULE 2 LESSON 1: INTRODUCTION TO a. Folk Dance

DANCE Folk dance are leisure or ceremonial
dances that are usually executed by
Like any culture, dance has always been part of members of a community to which the
the Philippines especially among the youth. dance is traditional. It is developed by
There has been a lot of uploaded material in the a group of people or the community
internet of Filipinos dancing as a group from the from a certain country or region that
latest dance craze, numerous international reflects the traditional life and has
dance contests, and even from prison cell. been passed on to the next generation.
b. Ethnic Dance
What is Dance? Ethnic Dance is distinguished by a
Dance is a performing art form consisting of cultural group and characterized by
purposefully selected sequences of human imitating nature and life. It can also be
movement. It is usually set to a music or pattern identified as originating with an ethnic
of beats. culture and expressing the movement
aesthetics of that culture.
According to Mettler (1980), dance is an
activity, which can take many forms and fill MODULE 2 LESSON 2: PHYSICAL FITNESS TEST
many different needs. It can be for recreation,
entertainment, education, therapy, and PHYSICAL FITNESS TEST
religion.

Dance is a form of art because through

rhythmic movement people can creatively-
express themselves, their culture and even
religion.
 compare your pre-exercise
heart and respiration rates
with your post-exercise heart
and respiration rates
 Exercise stress: testing is also
performed on a treadmill or
stationary bike and involves
the use of a heart monitor and
blood pressure cuff to measure
your vital signs during exercise
 VO2 max testing: performed
on a treadmill or stationary
bike and uses a breathing
device to measure your
maximum rate of oxygen
consumption during an activity
 Some
trainers/instructors/teachers
will incorporate exercises such
as sit-ups or push-ups to get a
qualitative measurement of
how you respond to specific
exercises. These baseline
results can be used at a later
date to see if your health and
fitness levels have improved.
4. STRENGTH & ENDURANCE TESTING
Strength testing measures the maximal
of force a muscle group can exert at
one time. Muscle endurance testing,
by comparison, measures the length of
time a muscle group can contract and
release before it fatigues.

3. CARDIOVASCULAR ENDURANCE  The exercises used include the

TESTING push-up test and core strength
Cardiovascular endurance testing, also and stability test. In some
known as stress testing, measures how cases, a trainer will use a
efficiently your heart and lungs work metronome to see how long
to supply oxygen and energy to your can you keep up with the
body during physical activity. rhythm. The results are then
compared to people of the
 12- minute run tests: same age group and sex to
Performed on a treadmill and establish your baseline levels.
 5. FLEXIBILITY TESTING
Measuring the flexibility of your joints
is vital in determining whether you
have postural imbalances, 10-foot
instability, or limitatons in your range
of motion.

There are a variety of tests used to

measure flexibility including:
 Shoulder flexibility testing:
sometimes called the zipper
test shoulder flexibility and
mobility of your shoulder joint.
Use one hand to reach behind
your neck, between your
shoulders, while reaching
behind your back, toward your
shoulders, with the other.
Measure how many far apart
your hands are.
 Sit-and-reach testing: this is
used to measure tightness in
your lower back and hamstring
muscles. The test is performed
while sitting on the floor with
your legs fully extended.
Flexibility is measured by the
number of inches your hands
are from your feet when
reaching forward.

MODULE 2 LESSON 3: SKILL-RELATED FITNESS

DRILLS

Doing the combination of the

fundamental steps will help your
coordination skills. Practicing from a
slower pace to a faster pace will help you
slowly master the steps and improve your
coordination.

MODULE 2 LESSON 4:
PERFORMANCE EXAM