PE 12 MODULE.pdf

PE 12 MODULE

1. St. Louise de Marillac College of Sorsogon
Basic Education Department
Sorsogon City
1
st
Semester, S.Y 2022-2023

Program: Senior High School Instructor’s Contact Information
Course Code & Title: PHYSICAL EDUC 12 Cell Phone Number: 0935-550-2515
Instructor: Famorcan, Johnne Erika O. E-mail Address: [email protected]
Schedule: October , 2022 Facebook Account: Anne Famorcan

Name: _____________________________________________ Year Level: _____________________________

Module No.: 1
Topic: HEALTH OPTIMIZING PHYSICAL EDUCATION (EXERCISE FOR FITNESS)

I. ELICIT:
Teacher:
Introduction:
ACTIVITY 1: Then answer the following questions: (Put this in a separate sheet of paper.)
 What is the importance of fitness to everyday living?
Answer:_____________________________________________________________________________________________________
___________________________________________________________________________________________________________
___________________________________________________________________________________________________________
__________________________________________________________________________________________________________
 Describe a person who is physically fit.
Answer:_____________________________________________________________________________________________________
___________________________________________________________________________________________________________
___________________________________________________________________________________________________________
___________________________________________________________________________________________________________

 Explain/React to this quote by Jim Rohn : “ Take care of your body , it is the only place you have to live.”
Answer:_____________________________________________________________________________________________________
___________________________________________________________________________________________________________
___________________________________________________________________________________________________________
___________________________________________________________________________________________________________
___________________________________________________________________________________________________________
 What come to your mind when you see/hear/read “Physical fitness” ?

2. St. Louise de Marillac College of Sorsogon
Basic Education Department
Sorsogon City
1
st
Semester, S.Y 2022-2023

Answer:_____________________________________________________________________________________________________
___________________________________________________________________________________________________________
___________________________________________________________________________________________________________
___________________________________________________________________________________________________________
___________________________________________________________________________________________________________


II. ENGAGE:
FITNESS is defined as good health, especially good physical condition resulting from exercise and proper nutrition.
PHYSICAL FITNESS -is a state of good health and well-being of an individual.
-is a set of abilities that one possesses in order to perform physical activities.

HOW CAN YOU BE PHYSICALLY FIT?
Through exercise. Exercise is “a type of physical activity consisting of planned, structured and repetitive bodily movement”


III. EXPLORE: 3 Major Components of Physical Fitness
1. Health-related physical fitness (HRPF) consists of those specific components that have a relationship with good health, or a lower risk of
illness, particularly hypokinetic diseases; a disease related to or cause by lack of insufficient activities or physical exercises, and conditions.

This includes:
A. Cardiorespiratory Endurance (CRE)- is a measurement of how well your heart , lungs and muscles work together to keep your body
active over an extended period of time.
i. Carotid pulse - by placing the index and middle fingers on the neck to the side of your windpipe.
ii. Radial pulse – located on the inside of the wrist near the side of your thumb.
B. Body composition – is used to describe the percentages of fat, bone water, and muscle in human bodies.

C. Muscular endurance – is the ability of a muscle to exert force against resistance.

D. Flexibility – is a range of motion in a joint or group of joints or the ability to move joints effectively through a complete range of motion.
Stretching is a form of exercise that can lead to an increase in flexibility

3. St. Louise de Marillac College of Sorsogon
Basic Education Department
Sorsogon City
1
st
Semester, S.Y 2022-2023

2. Skill-related physical fitness (SRPF) pertains to components related with learning motor skills quickly and the ability to achieve a high level
of performance in sports.

This includes:
A. Agility - the ability to change direction quickly while the body is in motion.
For example: changing directions to hit a tennis ball. (Football & Basketball)

B. Balance – the ability to keep an upright posture while standing still or moving.
For example: in-line skating & stretching.

C. Coordination – the ability to use different parts of the body together smoothly and efficiently.
For example: dribbling a basketball.

D. Power – the ability to perform one maximum effort in a short period of time as possible.
Example: volleyball players getting up to the net and lifting their bodies high into the air.

E. Reaction Time - the ability to react or respond quickly to what you hear, see, or feel.

F. Speed – the ability to perform a movement in a short period of time

3. Physiological fitness relates to biological systems that are influenced by one’s level of habitual physical activity.

This include:
i. Metabolic Fitness (Met F) – positive state of the physiological systems commonly associated with reduced risk of chronic
disease such as diabetes and heart disease.
ii. Morphological Fitness (MorF) – A non-performance component of physical fitness related to body composition factors such
as body circumferences, body fat content and regional body fat distribution.
iii. BI (Bone Integrity) – Term refers to the ability of a bone to function as component of the whole body, sustaining anticipated
loads.

“The three components of physical fitness can be directly affected by our diet (what we eat) and the amount of physical activity we do”

4. St. Louise de Marillac College of Sorsogon
Basic Education Department
Sorsogon City
1
st
Semester, S.Y 2022-2023



IV. ACTIVITY 2: Write at least ten (10) of the physical activities that you perform regularly.
1.

2.

3.

4.

5.

6.

7.

8.

9.

10.



V. EXPLAIN: Three types of Physical Activities
1. AEROBIC– moves your large muscles, such as those in your arms and legs . Aerobic activities make your heart beat faster than
usual. Regular aerobic activity strengthens your heart and lungs.
Example: walking, running, swimming, bicycling , dancing , sports such as basketball and soccer

2. MUSCLE- STRENGTHENING activities – improves strength, power and endurance of muscles.
Example: doing push-ups, pull-ups and situps, lifting weights, climbing the stairs , digging the garden

5. St. Louise de Marillac College of Sorsogon
Basic Education Department
Sorsogon City
1
st
Semester, S.Y 2022-2023


3. BONE- STRENGTHENING activities – helps your bones grow and keeps them strong .
Example: jumping ,skipping , hopping

VI. EVALUATION:
1.– 3. Give the three Major components of Physical Fitness.
4.- 6. Three types of Physical Activity
7. A disease related to or caused by, insufficient activity and lack of regular exercise.
8. A type of physical activity consisting of planned, structured and repetitive bodily movement.
9. It is a state of good-health and well being of an individual.
10. Give at least one type of cardio respiratory endurance.

6. St. Louise de Marillac College of Sorsogon
Basic Education Department
Sorsogon City
1
st
Semester, S.Y 2022-2023



Program: Physical Education Instructor’s Contact Information
Course Code & Title: PATH-FIT1 Cell Phone Number: 0935-550-2515
Instructor: Famorcan, Johnne Erika O. E-mail Address: [email protected]
Schedule: August , 2022 Facebook Account: Anne Famorcan

Name: _____________________________________________ Course/ Year Level: _____________________________

Module No.: 3-4
Topic: PHYSICAL FITNESS
Objectives:
At the end of this module, the reader should be able to do the following:
a. Define and explain Physical Fitness;
b. Differentiate the health-related fitness from performance-related fitness;
c. Discuss performance-related fitness;
d. Make general concepts of a physically fit person; and
e. Enumerate the benefits and parameters of Physical Fitness

I. ELICIT:
Teacher:
Introduction: Physical fitness is but one part of the total fitness that includes the mental, emotional, and social aspects of the individual’s
total well-being. Physical fitness is the result of the following factors;
1. good medical and dental care;
2. proper nutrition;
3. adequate rest and relaxation; and
4. regular physical activity and or exercise.

However, no single factor can suffice for meeting the needs of our society. Physical Fitness is not permanent. The fitness level
of an individual deteriorates once he stops his regular regimen of routinary exercises and physical activities. Also, this activity will be useless
without the other factors contributory to the total fitness of an individual.

7. St. Louise de Marillac College of Sorsogon
Basic Education Department
Sorsogon City
1
st
Semester, S.Y 2022-2023



ACTIVITY 2: Answer the following questions:
 What is the meaning of Physical Fitness?
Answer:_____________________________________________________________________________________________________
___________________________________________________________________________________________________________
___________________________________________________________________________________________________________
___________________________________________________________________________________________________________

 What are the concepts of Physical Fitness?
Answer:
___________________________________________________________________________________________________________
___________________________________________________________________________________________________________
___________________________________________________________________________________________________________
___________________________________________________________________________________________________________

 What are the components of Physical Fitness?
Answer:





II. ENGAGE: Physical Fitness Defined
The Meaning, Concepts and Components of Physical Fitness

A. Health-Related Fitness
B. Performance-Related Fitness
C. Benefits and Parameters of Physical Fitness

Physical Fitness is the ability to perform one’s daily task efficiently without the undue fatigue but with extra “reserve” in case of emergency.

8. St. Louise de Marillac College of Sorsogon
Basic Education Department
Sorsogon City
1
st
Semester, S.Y 2022-2023


Being physically fit means being able to perform one’s daily task efficiently without undue fatigue and still have an extra energy to enjoy
leisure activities and / or meet emergency demands.

Based on this definition, there are (3) three important aspects that an individual should be able to meet in order to be considered physically
fit. These include:

1. Being able to perform one’s daily tasks without getting too tired before the end of the day. These daily activities include:
a. Waking up in the morning to prepare for school or work
b. Going to school or office on time
c. Attending classes regularly
d. Doing assignments in the library
e. Meeting other individual, classmates and peer groups
f. Going home
g. Doing homework and household chores
2. Enjoying leisure time in some form of recreational activities. Leisure time is the amount of time that is left after the daily routine
activities of an individual have been accomplished. Recreation, on the other hand, refers to any activity that is participated in by the
individual during the leisure time on voluntary basis because it provides an immediate satisfaction to the individual. Recreation takes
place in the form of:
a. Watching TV or movies
b. Talking to friends over the phone
c. Reading books and magazines articles
d. Doing arts and crafts
e. Listening to radio
f. Playing sports
3. Meeting emergency demands such as:
a. Doing important errands
b. Performing social obligations
c. Attending to visitors
d. Attending to household problems

9. St. Louise de Marillac College of Sorsogon
Basic Education Department
Sorsogon City
1
st
Semester, S.Y 2022-2023


III. EXPLORE: Concepts of Physical Fitness
1. Organic Vigor – refers to the soundness of the heart and the lungs, which contributes to the ability to resist diseases.
2. Endurance – is the ability to sustain long-continued contractions where a number of muscle groups are used; the capacity to bear or last
long in a certain task without undue fatigue.
3. Strength – is the capacity to sustain the application of force without yielding or breaking; the ability of the muscle to exert effort against
the resistance.
4. Power – refers to the ability of the muscle to release maximum force in a shortest period of time.
5. Flexibility – it is a quality of plasticity, which gives the ability to do a wide range of movement.
6. Agility – is the ability of an individual to change direction or position in space with the quickness and lightness of movement.
7. Balance – is the ability to control organic equipment neuro-muscularly; state of equilibrium.
8. Speed – is the ability to make successive movements of the same kind in the shortest period of time.

Concepts of Physical Fitness

The components of Physical Fitness are divided into two categories the health-related components; flexibility, cardiovascular
endurance, muscular strength, muscular endurance, and body composition. And the performance-related components; agility, balance,
coordination, power and speed.

1.Health-Related Fitness – is a function of body’s adaptation to exercise. It could be developed and maintain through the regular and
proper exercise program. There are at least five (5) components of Health-Related Fitness. They are as follows:
A. Muscular Strength refers to the ability of the muscles to exert minimum effort in brief duration. It may be developed through
isotonic, isometric, or isokinetic contractions.
Isotonic Contractions are voluntarily contractions in which muscles shorten and lengthen alternately. The muscles contracts at
varying speed against a resistance. These contractions are of two types:
1. Concentric Contraction – refers to muscles that shorten during exercise. There is no movement that occurs and the length of the
muscles remain unchanged.
2. Eccentric Contraction – refers to the muscle that lengthens during an exercise. Muscles exert force due to an outside resistance.

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Basic Education Department
Sorsogon City
1
st
Semester, S.Y 2022-2023

The most common example of isotonic contraction is calisthenics exercise. This makes use of a body segment or the entire body
weight as a form of resistance during an exercise. Some of the most traditional calisthenics exercises that are being performed to
increase muscular strength are push-ups, sit-ups, and pull-ups. Another approach to develop muscular strength involving isotonic
exercise is through the use of weights.

Isometric Contractions are another type of contractions in which the muscles are contracted against an immovable resistance.
The exercise provides maximum contraction of muscle; however, there is no observed movement during the exercise. This is done
for about 5 seconds.

Isokinetic Contractions are similar to isotonic contractions but the muscles are exposed to fixed machines with variable degrees
of resistance. Through the range of movement, resistance is equal to the force applied.

Two physiological benefits derived from the strength training:
1. Increase muscle strength by 10-25% within 6-8 weeks; and
2. Increase muscle size or muscle hypertrophy

B. Muscular Endurance refers to the ability of the muscle to endure a sub maximal effort for a prolonged period of time. Performing
a strength exercise such as push-up over a long period of time or performing the same exercise for many continuous repetitions is a
demonstration of muscular endurance. Muscle endurance is developed by employing the different strength training exercises
mentioned above either for long periods of time or an increased number of exercise repetitions.
C. Cardiovascular Endurance refers to the ability of the heart, blood vessels and the lungs to adapt to physical exertion for a
prolonged duration. Usually, the heart rate is increased from the resting pulse rate to target heart rate that the individual has to
sustain for a period of 20 to 60 minutes. With high levels of endurance, an individual has more energy and has the ability to sustain
different types of activities. It is also likely that coronary heart disease (CHD) is prevented.

There are important variables to consider when engaging in any cardiovascular endurance program. These are:
1. Intensity which refers to how stressful the exercise is.
2. Duration which refers to how long will the exercise be performed.
3. Frequency which refers to the number of time the individual will exercise each week.

11. St. Louise de Marillac College of Sorsogon
Basic Education Department
Sorsogon City
1
st
Semester, S.Y 2022-2023

4. Mode which is refers to the kind activity, selected such as brisk working or jogging.

Physiological Benefits of Cardiovascular Training Program
1. Decreased resting heart rate;
2. Decreased recovery time from a bout of exercise;
3. Increased blood volume and red blood cells to transport oxygen throughout the body;
4. Stronger heart muscle allowing it to eject more blood (stroke volume) with each heartbeat. If this occurs, the heart can rest longer
between beats;
5. Increased number of capillaries for efficient exchange of oxygen, carbon dioxide and nutrients between blood and body cells;
6. Decreased rare of respiration;
7. Increased the aerobic capacity which allows the body cells to utilize oxygen for better work efficiency; and
8. Prevent and/or reduction of the risk of developing coronary heart diseases.

Activities that develop cardiovascular endurance
1. Prolonged brisk walking 6. Continuous swimming
2. Prolonged jogging 7. Rowing
3. Stationary bicycling 8. Aerobic dancing
4. Prolonged skipping rope 9. Hiking
5. Playing basketball 10. Playing football

D. Flexibility is the ability of the muscles and joints to go through a full range motion. Flexibility reduces the risk of injury, enhances
performance and prevents muscle soreness. It is achieved through stretching designed to lengthen or elongate soft tissue structures
and thereby increase the range of motion. Flexibility is influenced by three factors:
1. Structures of the joints;
2. Amount of tissues surrounding the joint; and
3. Extensibility of the ligaments, tendons, and muscle tissue that connects the joints.

It involves four basic movements, namely; flexion (bending of a body segment), extension (straightening a body segment),
abduction (moving a limb away from the body), and adduction (moving a limb toward the body.

12. St. Louise de Marillac College of Sorsogon
Basic Education Department
Sorsogon City
1
st
Semester, S.Y 2022-2023

Body flexibility is achieved through the stretching specific segments of the body. To achieve good flexibility, exercise should be
performed daily. For very tight muscle-joint area, it is highly recommended that flexibility exercises be done at least twice a day.
Types of Stretching (Basic Methods Used to Develop Joint Flexibility)
1. Ballistic Stretching – uses muscle contractions to force muscle elongation bobbing (i.e. up and down) movement quickly elongates the
muscle with each repetition; the bobbing also activated the stretch reflex response (Nelson & Kokkonen, 2007). Usually this type of
stretching uses in sports like gymnastics and performs in a controlled manner.
Example: Ballistic stretching – forward bending done in rapid bouncing movement

2. Static Stretching – this involves slowly stretching a segment of the body to the farthest point and holding that position for at least 15-30
seconds. This type of stretching is fairly endorsed by many physical educators and exercise psychologist because stretch is easy and pain
free and the risk of injury is very minimal.
It is performed without a partner and each stretch is easy and pain-free. Once the stretcher has achieved its full range of
movement and begins to feel a mild discomfort (muscle tension) in the body part being stretched, the position is held statically.
Example: Static stretching – seated hamstring stretch

3. Dynamic stretching – dynamic stretching is the use of a muscle’s own force production and the body’s momentum to take a joint through
the full available range of motion (Clark & Lucett, 2010a). Dynamic stretching is beneficial for any sports like athletics, Football etc. that
prepare the body to move better specifically before start of an exercise or competition. Mason (2011a) suggested that in performing this
stretching the movement should be in a slow, controlled way, relaxed, and breath steadily to execute property.
Example: Alternate lungs (right & left)

4. Prociopetive Neuromuscular Facilitation (PNF) – it involves the contract-relax approach to stretching. During the contact-relax, the
partner attempts to move the limb at its lengthened range of motion and isometrically resists the partner’s attempt to move the limb into
a deeper stretch. Then, stretcher relaxes the limb and the partner slowly moves the segment into a new range. This type of stretching can
be done active (i.e. w/o partner) or passive (i.e. with partner).
Example: PNF – hold-relax hamstring stretch

E. Body Composition refers to the promotion of lean body mass to fat body. It stresses one’s relative fatness or leanness in relation to
height. In recent years, body composition has gained wide acceptance in exercise science as one of the components of health-related
fitness. Its fitness is for everyone, including the slim and overweight. In addition, being fat has some genetic predisposition that may be
quite difficult alter.

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Basic Education Department
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1
st
Semester, S.Y 2022-2023



Somatotypes
Somatotyping or body typing is a system of classifying an individual according to the shape of the body. It was developed by
Sheldon during the 1940’s and 1950’s. He noted that the physique of the body may be categorized into three distinct types: a)
Ectomorph, b) Mesomorph, and c) Endomorph.

1. Ectomorph body type is a characterized as lean and small body build with greater surface area to mass ratio. Bone size is relatively
small with slender limbs and low muscle mass.
2. Mesomorph body type has a relative predominance of muscles. The bones are usually large and heavy with massive limbs, thus
contributing to greater weight than ectomorphic body type.
3. Endomorph body type is characterized by a relative predominance of soft roundness and large digestive viscera. There is a greater
percent of body fat when compared to lean body mass.












Somatotypes are of special interest to fitness enthusiasts and athletes. It helps the individual understand the extent of weight reduction or
weight gain he/she expects to achieve given a well-defined exercise program. Among athletes, somatotype is highly correlated to excellent sport
performance depending on the type of sport event. For instance, it has been found that among track and field athletes, physical characteristics
of those successful in shot put differ from those successful in marathon. This suggests that for one sport event, a specific body type may dictate

14. St. Louise de Marillac College of Sorsogon
Basic Education Department
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1
st
Semester, S.Y 2022-2023

one’s superior performance over another. However, some body type is not only limited to one particular shape but can be combination of two
body types (e.g. ectomorph and mesomorph) for instance, a high jumper athlete in athletics.


II. Performance Related Fitness it refers to the quality of one’s movement skill. It includes 5 general components namely:
1. Balance is the ability to maintain equilibrium in relation to changes in body position. Balance can be categorized into static static and
dynamic balance. Static Balance is the ability to maintain equilibrium in a fixed position such as standing on one foot or on a balance
beam. Dynamic Balance is the ability to maintain one's equilibrium while the body is in motion. Walking on a balance beam is one
example of this type of balance.
2. Coordination is the harmonious working relationship between the skeletal muscle and nerves in one aspect of movement. Hand-eye
coordination is demonstrated in certain sport skills such as catching, passing, dribbling or volleying a ball.
3. Agility is the ability of an individual to quickly shift or change direction of the body from one point to another.
4. Speed is the ability to perform a task or move from one point to another in the shortest possible time. It is also the time spent finishing
or completing a performance after the initial movement has been made. Speed is influenced by the reaction time which is the time
elapsed when the "go" signal has been made by an official of the first motor response.
5. Power is the ability to perform one maximum effort in a short period of time. It is a product of both strength and speed as seen in
many sport activities such as track and field and weightlifting.

IV. EXPLAIN:

Benefits of Physical Fitness

1. Vitality. Muscles are basic for all body action. They increase in strength with activity and deteriorate from lack of it. Fit muscles use
less energy to perform the same task, leading to an increase in vitality.
2. Posture. A physically fit person is able to maintain his general postural alignment better than one weak musculature. Good fitness as a
program stresses the development of anti-gravity muscles, which maintains good abdominal wall and the arm and shoulder girdle.
3. Relieves Lowback Pain. A lack of physical activity has been found to be major cause for some cases of pain in the lower back. Most
adults who suffer from low-back pain are relieved from this pain by exercises that strengthen the back and abdominal muscles.
4. Retards Aging Process. Continued participation in regular exercises of the proper amount and severity is of considerable value in

15. St. Louise de Marillac College of Sorsogon
Basic Education Department
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1
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Semester, S.Y 2022-2023

postponing that usually takes place as a person grows old.
5. Physical Fitness and Ability to Meet Emergencies. The body that is accustomed to sedentary living habits can usually operate
ineffectively even though it is operating at near maximum effort.
6. Neuromuscular Skill. The smooth, efficient coordination of the muscular system is improved as a result of regular participation in
physical activity.
7. Relaxation. Overactive minds in underactive bodies often need physical outlets for accumulated emotional and muscular tensions
that seem to be relieved by actions of the skeletal muscle.
8. Improvement of Personality and Social Skills. Participation in games and sports aids in improving the personality and in developing
desirable social skills.
9. Mental Fitness. Because of the mental and physical relaxation that often results from physical activity, regular exercise is thought by
many to be of considerable value in aiding the natural mental processes to function with increased efficiency.
10. General Growth. The physically fit person usually possesses a high degree of general resistance, which enables him in successfully
avoiding minor illness.

V. ELABORATE: Parameters of Physical Education

Many proponents of physical education have various ideas on how to measure physical fitness. Educators on physical education
today separate the various disciplines into four measurable parameters, which are:
1. Muscular Endurance
2. Muscular Strength
3. Cardio-respiratory Endurance
4. Joint Flexibility

The above parameters are considered the hard core of physical fitness. Without strength, participation in physical activity is not
possible and the fitness of the individual is limited. When muscles are weak or lack endurance, all movements are curtailed, since all
movements depend on the strength of the muscle or groups of muscles.

A fit individual can maintain a lower heart rate during activity which can supply a greater volume of blood with each contraction
of the heart and can recover more quickly after-exercise than a less fit individual.

As the late president John Fitzgerald Kennedy said, "Physical Fitness" is not only one of the most important keys to a healthy,

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Basic Education Department
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1
st
Semester, S.Y 2022-2023

body; it is the basis of dynamic, creative, and intellectual activity in that intelligence and skill can function at the peak of their capacity
when the body is healthy and strong.
VI. EVALUATE: EVALUATION NUMBER 2

 RECITATION; The Meaning, Concepts and Components of Physical Fitness (to be announced)

VII. EXTEND:

For advance reading:
a. Study for the recitation next meeting.
b. Read, understand and take note of the important details of NUTRITION: Definition, Concepts, Nutrients, Functions, Best Sources
and Approximate Weights