PHYSICAL ACTIVITIES TOWARDS

HEALTH AND FITNESS 1

COURSE HANDOUTS
COURSE CODE: PAFIT01

PHYSICAL ACTIVITIES
COURSE TITLE: TOWARDS HEALTH AND
FITNESS 1
 PAFIT01 - Course Handouts

Course Description

PAFIT01/PEDUC1 is a course educate students active participation in physical activity. This course
reintroduces the fundamental movement patterns that consist of Non-Locomotor and Locomotor skills,
exploration of different movements.

Students will be introduced movement competence needed to participate in physical activities through the
development of movement skills and the related application of different movement strategies.

Students will focus on developing their movement training on strengthening various muscle groups,
coordination, cardiovascular circulation, neuromuscular control and improve learning skills and
concentration.

Course Learning Outcome

By the end of the course, the PAFIT01 students will be able to:

CLO1: Explain the Fundamental movement patterns.

CLO2: Exhibit an understanding of the essence and values of total fitness through
movement exploration.
CLO3: Learn different physical fitness components.
CLO4: Achieve the basic movements of the body in preparation for physical activities.
CLO5: Create correct daily diet log plan and hydration as support for work out and proper
nutrition.
CLO6: Have awareness on their balance diet and healthy lifestyle.
CLO7: Perform warm-up exercises appropriately.
CLO8: Demonstrate different Anatomical movements.
CLO9: Develop the right attitude towards a task with self-confidence.
CLO10: Demonstrate and participate varied physical exercises and drills with competence.
CLO11: Discuss the importance of physical activities.
CLO12: Explain the benefits of different exercises.
CLO13: State where an individual can develop great endurance, speed, strength, flexibility
of Physical fitness.

Legal Basis of Physical Education

Article XIV, Section 19 of the Philippine Constitution (1) The State shall promote physical education and
encourage sports programs, league competitions, and amateur sports, including training for international
competitions, to foster self-discipline, teamwork, and excellence for the development of a healthy and alert
citizenry. (2) All educational institutions shall undertake regular sports activities throughout the country in
cooperation with athletic clubs and other sectors.

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PRELIM

Pre-Lesson Guide Questions

▪ What is Physical Education?

▪ How important physical fitness testing in our life?
▪ Am I overweight, normal weight or underweight?
▪ Is there any difference in of function of two related components?
▪ Does exercise really helpful to our body?

PHYSICAL EDUCATION

Physical Education is "education through the physical". It aims to develop students' physical competence
and knowledge of movement and safety, and their ability to use these to perform in a wide range of activities
associated with the development of an active and healthy lifestyle.

PHYSICAL FITNESS

Physical fitness is a state of health and well-being and, more specifically, the ability to perform aspects of
sports, occupations and daily activities. It is generally achieved through proper nutrition, moderate-vigorous
physical exercise, and sufficient rest.

PHYSICAL FITNESS TEST

A fitness test, also known as a fitness assessment, is comprised of a series of exercises that help evaluate
your overall health and physical status. This will be performed according to the set of standards to be able
to evaluate correctly and likewise on the post test. The purpose is to determine whether the performance
as result level to the standard and likewise if there is a positive result or improvement of the exercises
conducted.

PHYSICAL FITNESS COMPONENTS

➢ Health related

• Cardiorespiratory Endurance - is the ability of the heart and lungs to sustain a prolong
continued contraction
• Muscular strength - is the extent to which muscles can maximally exert force.
• Muscular Endurance - is the extent to which your muscles can repeatedly exert
a force. This refers to how many times you can do a
movement over and over again before the muscle fatigues
and you need to stop.

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• Flexibility - the ability of the body and other extremities to perform a

wide range of movements.
• Body composition - this refers to the amounts of body fat and lean body tissue
found on your body.

➢ Skill Related

• Agility - is the ability to perform a series of repetitive, explosive power

movements in opposing directions.
• Balance - is the ability to control the body’s position, either stationary
(standing on one foot) or while moving (one leg squat).
• Power - refers to the ability to exert maximum muscular contraction
instantly in an explosive burst of movements.
• Speed - is the ability of movement in any parts in the same kind for the
shortest period of time.
• Coordination - the ability to use different parts of the body together smoothly
and efficiently.
• Reaction of Time - the quickness an organism responds to some sort of stimulus.

BODY MASS INDEX (BMI)

Body Mass Index (BMI) is a person's weight in kilograms divided by the square of height in meters. A high
BMI can be an indicator of high body fatness. BMI can be used to screen for weight categories that may
lead to health problems but it is not diagnostic of the body fatness or health of an individual.

BMI =

Category:

Sample Computation:

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PHYSICAL FITNESS AND HEALTH

EVALUATION SHEET
Semester: ______ S.Y.: _________

Name
(Family name) (Given name) (Middle initial)

Age Gender Section Course

Weight kg. Height m. BMI Classification

HEALTH - RELATED ACTIVITIES

Pre-testing Post-testing
TEST Date Date Remarks
Attainment Attainment
Left: Right: Left: Right:
Zipper
(Flexibility) cm. cm. cm. cm.
Sit & Reach
(Flexibility) cm. cm.
3-minute Step
(Cardiovascular Endurance) bpm bpm
90-degree Push ups
(Muscular Strength) reps. reps.
Curl ups
(Muscular Endurance) reps. reps.

SKILL - RELATED ACTIVITIES

Pre-testing Post-testing
TEST Date Date Remarks
Attainment Attainment
Hexagon Agility
(Agility) mins-sec. mins-sec.
Stork Balance Stand
(Balance) sec. sec.
Paper Juggling
(Coordination)
Standing Long Jump
(Power) cm. cm.
Ruler Drop
(Reaction Time)
40-meter Sprint
(Speed) mins-sec. mins-sec.

Group Leader: ___________________________ Asst. Leader: _____________________________

Pre-testing Post-Testing
Teacher Signature: ________________________ Teacher Signature: ________________________

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MIDTERM

Pre-Lesson Guide Questions

• What are the different basic body parts and muscle groups?
• What are the different exercises for a particular muscle?
• How important knowing the name and location of every group of muscles?
• How important correct body mechanism in physical activities?

MOVEMENT ENHANCEMENT

The human body is everything that makes up, well, you. The basic parts of the human body are the head,
neck, torso, arms and legs, it also consists of a number of biological systems that carry out specific functions
necessary for everyday living.

Different organs can work together to perform a

common function, like how the parts of your
digestive system break down food. We refer to an
integrated unit as an organ system. Groups of
organ systems work together to make complete,
functional organisms like us! There are many
different major parts in the human body like
systems and organs, one of these which is ideal to
improve although others may also be affected with
what we are doing either we are working or
exercising, at least somehow, we know where to
specify or at least for sure our target.

It is important that we should be able to identify

the specific body parts and knowing its function for
us to be aware of the improvements every
evaluation.

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THE MUSCULAR SYSTEM

The bases of muscular fitness program usually include the health status, physical ability, age and athletic and
performance goals of the individual.

The muscular system is categorized into three different areas;

• Upper extremity
• Core region
• Lower Extremity

UPPER EXTREMITY

CORE

LOWER EXTREMITY

Fig. 1. Three Major Muscle Groups

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Upper Extremity or the upper limb

Your upper body muscles are important for completing routine day-to-day tasks. The region of the body
extending from the deltoid to the hands, including the arms and shoulders. It consists of;

• Deltoid - a triangular muscle of the shoulder between the scapula and the humerus
that helps flex the shoulders and adduct the arms. It covers the shoulders.
• Trapezius - a large flat superficial muscle of the shoulders and upper back. These muscles
retract the shoulders.
• Pectoral - group of muscles in front of the chest, it supports the body and help protect
the contents of the abdomen.
• Biceps - a muscle that has two origins or heads, the biceps muscle of the upper limbs
flex the elbow and supinates the arms.
• Triceps - a three-headed muscle of the upper arm.

Fig. 2. Upper Extremity Muscles

Core Region or abdomen

There are many common misconceptions about the “core” even among fitness professionals. Most people
think that the core is simply the abdominals, also known as, “the 6-pack.” However, the core is much more
than that. The major muscles of the core reside in the area of the belly and the mid and lower back.

Having a strong, stable core helps us to prevent injuries and allows us to perform at our best.

The core region is divided into the following muscle groups;

• Rectus abdominis
➢ a muscle of the ventral abdominal wall which originates from the pubis, whose action
flexes the vertebral column and draws the chest downward.
• Transverse abdominis
➢ the deepest of the three flat abdominal muscle that lay under the internal abdominal
oblique.

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• External Oblique
➢ the most superficial and largest part of the trunk muscle. It can flex the trunk and rotate
towards the opposite sides.
• Latissimus Dorsi
➢ a pair of the broad triangular muscles of the back that serves to retract the forelimb.

Fig. 3. Core Region Muscles

Lower extremity or lower limb.

In order to have an overall strong body, one must also place legs into their training regiments. It’s important
to train legs because they improve overall strength and well-being.

The main muscle groups that compose the lower extremity includes;

• Gluteus - the muscle of the buttocks that moves the hips and thigh. It’s
one of the strongest muscles in the body.
• Hamstring - muscles that originates from underneath the gluteus maxims
on the pelvic bone and are attached to the tibia.
• Quadriceps - group of muscles located in front of the thigh. It helps in
extending the knee for walking, running and other physical activities.
• Achilles Tendon - the largest tendon in the body. It carries great stress from
different physical activities.

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• Gastrocnemius - located at the back portion of the lower leg. It’s the primary mover in
walking and running

Fig. 4. Lower Extremity Muscles

BODY MECHANICS

What is Body Mechanics?

Body mechanics is a term used to describe the ways we move as we go about our daily lives. It includes how
we hold our bodies when we sit, stand, lift, carry, bend, and sleep. Poor body mechanics are often the cause
of back problems.

Most exercise needs correct posturing or positioning; this is to prevent injuries of a certain body parts.
Mechanical analysis should always have given emphasis in order to meet the desired result as expected in
every workout.

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➢ Flexion and Extension

Flexion and Extension are movements that

occur in the sagittal plane. They refer to
increasing and decreasing the angle between
two body parts:

Flexion refers to a movement that decreases the

angle between two body parts. Flexion at the
elbow is decreasing the angle between the ulna
and the humerus. When the knee flexes, the
ankle moves closer to the buttock, and the angle
between the femur and tibia gets smaller.

Extension refers to a movement that increases

the angle between two body parts. Extension at
the elbow is increasing the angle between the
ulna and the humerus.

Extension of the knee straightens the lower

limb.

➢ Abduction and Adduction

Abduction and Adduction are two terms that are used to describe movements towards or away
from the midline of the body.

Abduction is a movement away from the

midline – just as abducting someone is to
take them away. For example, abduction of
the shoulder raises the arms out to the
sides of the body.

Adduction is a movement towards the

midline. Adduction of the hip squeezes the
legs together.

In fingers and toes, the midline used is not

the midline of the body, but of the hand
and foot respectively. Therefore, abducting
the fingers spreads them out.

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➢ Medial and Lateral Rotation

Medial and Lateral rotation describe movement
of the limbs around their long axis

Medial rotation is a rotational movement towards

the midline. It is sometimes referred to as internal
rotation. To understand this, we have two
scenarios to imagine. Firstly, with a straight leg,
rotate it to point the toes inward. This is medial
rotation of the hip. Secondly, imagine you are
carrying a tea tray in front of you, with elbow at 90
degrees. Now rotate the arm, bringing your hand
towards your opposite hip (elbow still at 90
degrees). This is internal rotation of the shoulder.

Lateral rotation is a rotating movement away

from the midline. This is in the opposite direction
to the movements described above.

➢ Elevation and Depression

Elevation refers to movement in a superior

direction (e.g., shoulder shrug), depression refers
to movement in an inferior direction.

➢ Pronation and Supination

This is easily confused with medial and lateral rotation, but the
difference is subtle. With your hand resting on a table in front of
you, and keeping your shoulder and elbow still, turn your hand
onto its back, palm up. This is the supine position, and so this
movement is supination.

Again, keeping the elbow and shoulder still, flip your hand onto
its front, palm down. This is the prone position, and so this
movement is named pronation.

These terms also apply to the whole body – when lying flat on
the back, the body is supine. When lying flat on the front, the
body is prone.

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➢ Dorsiflexion and Plantar flexion

Dorsiflexion and Plantar flexion are terms used to

describe movements at the ankle. They refer to the
two surfaces of the foot; the dorsum (superior
surface) and the plantar surface (the sole).

Dorsiflexion refers to flexion at the ankle, so that

the foot points more superiorly. Dorsiflexion of the
hand is a confusing term, and so is rarely used. The
dorsum of the hand is the posterior surface, and so
movement in that direction is extension. Therefore,
we can say that dorsiflexion of the wrist is the same
as extension.

Plantar flexion refers extension at the ankle, so that

the foot points inferiorly. Similarly, there is a term
for the hand, which is palmar flexion.

➢ Inversion and Eversion

Inversion and Eversion are movements

which occur at the ankle joint, referring to
the rotation of the foot around its long
axis.

Inversion involves the movement of the

sole towards the median plane – so that
the sole faces in a medial direction.

Eversion involves the movement of the sole away from the median plane – so that the sole faces in
a lateral direction.

➢ Opposition and Reposition

A pair of movements that are limited to humans and some

great apes, these terms apply to the additional movements
that the hand and thumb can perform in these species.

Opposition brings the thumb and little finger together.

Reposition is a movement that moves the thumb and the

little finger away from each other, effectively reversing
opposition.

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➢ Circumduction

Circumduction can be defined as a conical

movement of a limb extending from the joint at
which the movement is controlled.

It is sometimes talked about as a circular

motion, but is more accurately conical due to
the ‘cone’ formed by the moving limb.

➢ Protraction and Retraction

Protraction describes the anterolateral movement of

the scapula on the thoracic wall that allows the
shoulder to move anteriorly. In practice, this is the
movement of ‘reaching out’ to something.

Retraction refers to the posteromedial movement of

the scapula on the thoracic wall, which causes the
shoulder region to move posteriorly i.e., picking
something up.

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FINAL

Pre-Lesson Guide Questions

• What make aerobics different to other exercise?

• What are the different types of Aerobics exercise?
• What is the function of Aerobics to our Life?

AEROBICS EXERCISES

Aerobics

The word aerobic literally means "with oxygen" or "in the presence of oxygen”, which refers to the use of
oxygen to adequately meet energy demands during exercise.

Aerobic exercise is defined as any form of physical activity that produces an increased heart rate and
respiratory volume to meet the oxygen requirements of the activated muscle. It is any physical activity that
makes you sweat, causes you to breathe harder, and gets your heart beating faster than at rest.

It is a system of exercise done with accompanying music. It improves cardiovascular fitness, respiratory
capacity, and muscular endurance. It can also lower blood pressure and cholesterol levels.

BENEFITS OF AEROBICS EXERCISES

The health benefits we obtain of the aerobic exercise are almost vital, not only does this kind of exercise
help to regulate weight; it also limits the opportunities of developing many frequent illness and diseases.

1. Promotes strong and healthy bones

• Getting regular aerobic exercise increases bone density, which helps to prevent the loss in
bone mineralization that leads to osteoporosis.

2. Helps control physical and emotional stress

• Aerobic exercise may make you tired in the short term. But over the long term, you’ll enjoy
increased stamina and reduced fatigue.
• Aerobic exercise may ease the gloominess of depression, reduce the tension associated with
anxiety and promote relaxation.

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3. Helps improve intellectual capacity and increase productivity

• Improving mental health, including reducing stress and lowering the incidence of
depression, as well as increased cognitive capacity.
• Because endorphins are release during aerobic exercise, you’ll experience a heightened
sense of well-being.

4. Is a realistic way to lose weight and keep it off

• Aerobic exercise will assist in weight loss due to the number of calories that are burned.

5. Provides significant protection from heart disease

• A stronger heart doesn’t need to beat as fast. A stronger heart also pumps blood more
efficiently, which improves blood flow to all parts of your body.

TYPES OF AEROBICS EXERCISES

The practice of aerobics has become the most happening workout trend now. There are diverse types of
aerobics such as fitness, water aerobics, step aerobics, swimming, kickboxing, fitness walking, inline skating,
bicycling etc. The best aerobic exercise for you depends on your level of fitness.

➢ Low Impact Aerobics - Low impact aerobics

is defined as “cardio-based exercises that
are designed to put no harmful stress on the
body.” It is any aerobic exercise that
promotes physical fitness but does not
stress musculoskeletal tissues and joints.
This type of exercise ensures that you can
still participate in the cardiovascular
exercise, without putting a high amount of
weight on your joints.

There are people who can't perform high

intensity workout, because maybe they
have some health problems or their poor
health conditions.

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➢ Water Aerobics - Water aerobics is

the performance of aerobic
exercise in water that promote and
enhance physical and mental
fitness.

Done typically in a swimming pool

in waist or chest deep water. It
focuses on aerobic endurance,
resistance training, and creating an
enjoyable atmosphere with music.

It is an excellent method to burn out unwanted flab from the body and build inner strength. Also
good for people ailing from arthritis and other knee problems.

➢ Step aerobics - Step aerobics is a type of aerobic exercise that uses a low elevated platform, the
step, of height tailored to individual needs. The
"basic" step involves raising one foot onto the
step, then the other so that they are both on the
step, then stepping the first foot back, followed
by the second. This movement means there is a
constant upward travelling motion. As anyone
who has tackled a large flight of stairs knows, this
can be a real challenge.

➢ Dance Aerobics - integrates exercise and

dance movements into routines that are
practiced with the music.

Dance aerobics has its foundation in dance-

inspired movements. You do not have to
memorize dance moves, as the classes are
taught by instructors who verbally tell and
visually show the choreography. It is
performed in a non-competitive
environment. This atmosphere encouraged
participants to concentrate on their abilities
and not their physical attributes. Dancers
participate to improve their health in a fun
way and only compete against themselves.

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➢ Sport Aerobics- Sports Aerobics is the ability to perform continuous complex and high intensity
movement patterns to music which originate from traditional aerobic dance. The routine must
demonstrate continuous movement, flexibility, strength and utilization of the seven basic steps with
a high degree of perfectly executed elements of difficulty.

It is a competitive sport originating from traditional aerobics in which complex, high-intensity

movement patterns and elements of varying difficulty are performed to music. Combinations of
basic aerobic steps together with arm movements: all performed to music, to create dynamic,
rhythmic and continuous sequences of high and low impact movements.

It is a hard and competitive sport that has a singular connection of aerobic choreography and
gymnastics elements. One example is Cheer dance.

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