HEALTH OPTIMIZING PHYSICAL EDUCATION1 MODULE 1

HOPE 1 M2

1. The Healthiest and Fittest ME Health Optimizing Physical Education H.O.P.E 1 Quarter 1 Module 1 Ms. ROCHELLE P. ROCAMORA

2. What is physical fitness?

3. Learning Objectives The students should be able to know the basic concepts of physical fitness. The students should be able to show appreciation on the importance of physical fitness. The students should be able to perform varied physical activities to test physical fitness. 01 02 03

4. What kind of physical activity do you do every day?

5. What is Physical Fitness? Physical Fitness is a state of good health and well-being of an individual (K to 12 Grades 1 to 10 Curriculum, Glossary of Terms) b) Physical Fitness is “a set of abilities that one possesses in order to perform physical activities.” (Centers for Disease and Prevention, 1985; Grade 7 Teacher’s Guide – Session1, Module 1)

6. What is Physical Fitness? Physical fitness is the capacity of the body to do activities without undue exhaustion. Physical fitness can be divided into two distinct categories: components of health-related fitness and components of skill-related fitness.

7. Health-Related Fitness Skill-Related Fitness Exercises that are done with the intention of improving one's physical health and maintaining a healthy lifestyle are included in the concept of health-related fitness. The five components of health-related fitness include: cardiovascular endurance, muscle strength, muscular endurance, flexibility, and body composition. Skill-related fitness is the capacity to perform during games and sports. This level of physical fitness is needed to be able to perform the more technical parts of a wide range of sports. The five components of skill-related fitness include: agility, balance, coordination, power, reaction time, and speed.

8. Health-Related Fitness

9. Cardiovascular Endurance Cardiovascular endurance is the ability of the lungs, heart, and blood vessels to deliver enough oxygen to the cells to meet the needs of long-term physical activity. Getting stronger in your heart and lungs can make it easier for you to carry out the tasks you need to do every day. Jogging, running, cycling, and swimming can enhance cardiovascular endurance.

10. Muscular Strength Muscular Endurance Muscular strength is the capacity of the muscle to produce force during a relatively short period of time. Push-ups, sit-ups, lifting, squats, and lunges promote muscular strength. Muscular endurance is the highest amount of force that a muscle group is able to pull or push in a single contraction. Circuit training, and bodyweight exercises are all good ways to build muscle endurance.

11. Flexibility Flexibility is the ability of a joint or group of joints to move through their full range of motion without pain or restriction. Even though flexibility varies a lot from person to person, everyone needs to stay within certain minimum ranges to keep their joints and bodies healthy. Squats, lunges, and stretching can enhance the body's flexibility.

12. Body Composition Body composition is how much of your body is made up of fat, bone, and muscle. Body composition is a way for health professionals to figure out if a person is at a healthy weight for their body. Nutrition and exercise are critical for improving body composition. Burpees, pushups, squat jumps, lunges, and planking can improve body composition.

13. Skill-Related Fitness

14. AGILITY The ability to change body positions quickly and keep the body under control when moving. *Hexagon Agility Test

15. BALANCE The ability to keep the body in a steady position while standing and moving. *Stork Balance Stand Test

16. COORDINATION The ability of the body parts to work together when you perform an activity. *Juggling

17. POWER The ability to combine strength with speed while moving. *Standing Long Jump

18. REACTION TIME SPEED The ability to move quickly once a signal to start moving is received. *Stick Drop Test The ability to move all or a part of the body quickly. *40-Meter Sprint

19. PHYSICAL ACTIVITY AND EXERCISE

20. 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 .

21. 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.

22. DOMESTIC These are the activities you do at home. Washing clothes and dishes, gardening, carpentry, baking or cleaning the house.

23. TRANSPORTATION These are the activities that involves travelling. Riding a jeepney, tricycle, motorcycle, or bikes.

24. Leisure Time These are the activities you do during recreational activities. Playing, swimming, hiking or craft making.

25. Aerobic activities , also called endurance activities , are physical activities in which people move their large muscles in a rhythmic manner for a sustained period. Ex. running, brisk walking, bicycling, playing basketball, dancing, and swimming 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. Ex. pushups and situps , lifting weights, climbing stairs, and digging in the garden 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. Ex. r unning, walking, jumping rope, and lifting weights

26. To care for one's body and keep it healthy is to love oneself.

27. Categorize the following into aerobic , muscle-strengthening and bone-strengthening . ___1. washing the dishes ___2. sweeping the floor ___3. ironing the clothes ___4. walking to school ___5. watering the plants ___6. fetching a pail water ___7. lifting weights ___8. dancing ___9. playing sports ___10. jumping rope Answer the following questions: Of the three components of fitness, in what area do you need to improve the most? How do you plan to improve on them? b) Which type of physical activity are you most comfortable with? c) Do you consider yourself physically fit? d) What do you want to learn during this course?

28. Assignment : Answer the following: (pre-exercise screening tool) a) Has your doctor ever said that you have a heart condition and that you should only do? b) physical activity recommended by a doctor? c) Do you feel pain in your chest when you do physical activity? d) In the past month, have you had chest pain when you were not doing physical activity? e) Do you lose your balance because of dizziness or do you ever lose consciousness? f) 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? g) Is your doctor currently prescribing drugs (for example, water pills) for your blood pressure or heart condition? h) Do you know of any other reason why you should not do physical activity?

29. Thank you for listening!