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PHYSICAL ED. 1
QUARTER 1

Module 1 Lesson 1: Fitness and Health

SUBJECT & PE1 QUARTE 1 WEEK 1 DAY

GRADE/LEVEL R __________________________________________
 dd/mm/yyyy

TOPIC Fitness and Health

1. Self-assesses health-related fitness (HRF). status, barriers to physical
activity assessment participation and one’s diet
LEARNING PEH11FH-Ig-i-6
COMPETENCY 2. Sets Frequency Intensity Time Type (FITT) goals based on training
principles to achieve and/or maintain health-related fitness (HRF).
PEH11FH-Ii-j-7
IMPORTANT: Do not write anything on this material. Write your answers on the Learner’s
Activity and Assessment Sheets provided separately.

UNDERSTAND
Definition of Fitness and Health
Everyone desires to have a fit and healthy
body.
When you are fit and healthy, you can be productive and efficient. You can have a feeling of
well-being and happiness.
Fitness revers to the quality of being able and suitable to do a certain task or demand. It
covers physical well-being, balanced mental state, emotional stability, and spiritual soundness.
Health is defined as “a state of complete physical, mental, and social well-being and not
merely the absence of disease” (WHO 2003)

Factors in Achieving Fitness and Health

A fit and healthy mind and body can be attained through proper diet, regular exercise and balanced
lifestyle.

Proper Diet includes;

3
1 2

3 4
 1 2

Regular exercise is one of the best things you can do for your health. It has many benefits,
including improving your overall health and fitness, and reducing your risk for many chronic
diseases. Choose exercise that suits to your body. Start with moderate activities and progress to
vigorous exercise.

A Balance lifestyle helps reduce the risk of disease and increase your chance to live longer. It
makes you feel and look good. Lifestyle is often
defined by the following five components:

1. PHYSICAL - Physical activity and fitness,

appropriate periods of rest and sleep, good
nutrition, weight control, and transforming
bad habits such as smoking into healthier
habits are all elements of the foundation
upon which our physical well-being is built.

2. MENTAL - Although the relation between mind and body has been studied for centuries,
especially in Asia, science has just recently started to observe and understand this
fascinating link that exists between our mind and our bodily functions.

3. EMOTION - Negative emotions and stress play an important role in many illnesses. Stress
 has direct effects on bodily functions. Negative emotions also have indirect effects, often
leading people to smoking, developing bad eating habits, drinking too much, overworking,
feeling irritable, etc. Learn how to identify the effects of your own emotions on your body and
health and learn how to master a few simple exercises that could bring invaluable changes
to your life.

4. SOCIAL - Research demonstrates that engagement in positive, joyful, and supportive

relationships has a clear beneficial effect on our overall health, well-being, and even
longevity.

5. SPIRITUAL - spiritual perspective gives a sense of belonging and purpose in life. One may
experience success in many aspects of their life, but without a sense of belonging and
purpose, they will often continue to feel unsatisfied.

FITT Principle of Exercise

How do get started with your physical fitness? What are the things that you might need to consider
in getting started to your physical fitness? The FITT (Frequency, Intensity, Time and Type)
Principle of Exercise or workout plan can help you achieve your
goal to stay fit.

The food travels down a tube called ___________ and into the
___________ . In the stomach, the food mixes with ___________ that
helps break down the food and ___________ bacteria that may be in
the food that you ate.

Most of the digestion of food happens in ___________ . Bile produced

in the ___________ helps the digestion in the small intestine. Food
nutrients are ___________ in the small intestine.

The remainingThe
food
solid
goeswaste
to the
is pushed
___________
into thewhere
___________
___________
whereisit waits before
absorbed making
leaving
thethe
solid
body
waste
through
hard.___________ .

REMEMBER
 Key Points

 Fitness revers to the quality of being able and suitable to do a certain task or demand. It
covers physical well-being, balanced mental state, emotional stability, and spiritual
soundness.
 Health is defined as “a state of complete physical, mental, and social well-being and not
merely the absence of disease” (WHO 2003)
 GO FOODS are also called energy-giving foods. They contain carbohydrates and fats that
give our bodies the energy we need to meet the demands of our more active lifestyles.
 GROW FOODS It is important that we get our protein from di fferent sources, and not just
one or two, because different sources have different kinds of amino acids and nutrients.
 GLOW FOODS contain many vitamins and minerals that support the nutritional
requirements of our rapidly developing bodies and our active lifestyles.
 Choose Glow foods that have a wide variety of color. Di fferent colored fruits and vegetables
contain different nutrients, so eating a wide variety of colors ensures that we are getting a
wide range of nutrients. 
 Balance lifestyle helps reduce the risk of disease and increase your chance to live longer.
It makes you feel and look good.

TRY
1. According to the World Health Organization (WHO) 2013, _____ is defined as a “state of
complete physical, mental, and social well-being.
a. Fitness b. Health c. Physically Fit d. Physical Health
2. It refers to the quality of being able and suitable to do a certain task or demand?
a. Fitness b. Health c. Physically Fit d. Physical Health
3. Which of the following choices that a certain could achieve if he or she will apply proper diet,
regular exercise, and balanced lifestyle?
a. Mental and Physical Fit c. Fit and Healthy mind and Body
b. Emotional and Social Fit d. choices a and b.
4. It helps to improve your overall health and fitness, and reducing your risk for many chronic
diseases.
a. Health b. Fitness c. Proper diet d. Regular Exercise
5. Which of the following choices that is one the factor in achieving fitness and health that must
include Go, Grow and Glow foods in our meal?
a. Health b. Fitness c. Proper diet d. Regular Exercise
6. It relates to how long you will exercise per session.
a. Time b. Intensity c. Frequency d. Type
7. Refers how often you will exercise.
a. Time b. Intensity c. Frequency d. Type
8. Pertains how much effort or work you will exert in exercise.
a. Time b. Intensity c. Frequency d. Type
9. Determines what kind of exercise will help you achieve your fitness goals.
a. Time b. Intensity c. Frequency d. Type
10. It helps to reduce the risk of disease and increase your chance to live longer. It makes you
feel and look good.
a. Fitness Style b. Social Style c. Balance Lifestyle d. Exercise Style

Definition of Fitness and Health

H.O.P.E (Health Optimizing Physical Education for Senior High School) by
Jerome A. Portal, Aida A. Vargas and Mia Elaine P. Callao

REFERENCE/S GO, GROW, and GLOW FOODS

https://www.slideshare.net/christinemrafols/grade-9-module-4-go-foods
https://www.slideshare.net/christinemrafols/grade-9-module-3-grow-foods
https://www.slideshare.net/christinemrafols/grade-10-module-2-glow-foods

Balanced Lifestyle
http://www.basicsofhealthyliving.com/Balanced-Lifestyle.html#:~:text=A%20balanced
%20lifestyle%20is%20the,our%20health%20and%20well%2Dbeing.

FITT Principle of Exercise

https://legacyneuro.com/f-t-t-principle/