Republic of the Philippines

Commission on Higher Education

BUENAVISTA COMMUNITY COLLEGE
"Your Future Is Our Commitment"

COLLEGE OF TEACHER EDUCATION

Physical Education 1 (Movement Enhancement)
First Semester (A.Y. 2023-2024)

Learning Content: Physical Education: Health & Fitness, Skills Related/Health-Related Components and Importance of
Physical Fitness (Week 2)
Competency/ies: Analyze fitness as the major goal of physical education; Define and interpret the meaning of physical
education and its relevance to wellness development as well as to their course; Recognizes the importance of healthy
living.
Learning Outcomes: Explain fitness as the major goal of physical education; Discuss and interpret the meaning of
physical education and its relevance to wellness development as well as to their course; Identify and enumerate the
different skills/health-related components of Physical Fitness; Explain the importance of Physical Fitness.
Reference/s: Physical Education 1 Movement Enhancement College Textbook by Dr. Michelle D. Punzalan, et.al, page 5-8
Concept Notes:

HEALTH AND FITNESS:

“You only get one body. It is a temple of your soul. Even God is willing to dwell there, if you treat your body like a
temple, it will serve you well for decades. If you abuse it, you must be prepared for poor health and lack of energy.”-
Samuel Aunweor

This chapter highlights the importance of good health education to support healthy lifestyle, to improve nutrition and to
engage in various exercises.
It contains information to increase physical and health literacy competencies that will enable the learner to set fitness and
health goals for themselves.
The definition implies that physical fitness is a personal matter and it is viewed within the context of an individual. It is a
personal responsibility. A person's physical fitness is determined by age or
heredity, and his or her behavior. Although many people cannot control their age or heredity, their lifestyle can help them become
physically fit and stay that way. Everyone is unique and varies
greatly in his/her capacity to do work for physical activities. But anyone can improve by doing exercises regularly.
A person's level of physical fitness depends largely on how frequently he/she performs physical activities or actual
exercises.
Moreover, physical fitness in the optimum levels of fitness varies, depending on age, gender, and the physical ability, and
overall health. Despite these variations, there is general agreement among experts that the components of physical fitness should
be grouped into two broad categories that correspond to two levels of performance: athletes and non-athletes.
The general health and fitness exercise during the actual activities is recommended that you do some moderate intensity
for a minimum of 30 to 40 minutes a day.

Skills-related Components of Physical Fitness:

1. Agility-the ability to change direction quickly.
2. Balance-the ability to remain stable even when moving.
3. Coordination-the ability to use vision, touch and muscle sense.
4. Power - simply defined as the ability to release maximum strength.
5. Reaction time - the amount of time it takes to make a physical response once you see the
need to take an action.
6. Speed - the rate at which one covers distance in a short period of time.

Health-related components:
1. Cardiovascular fitness - from the word cardio, which means heart, the ability to exercise at an elevated heart rate for
a designated time while supplying adequate oxygen to the body.
2. Flexibility-the ability to move joint with ease through the normal range of motion and
muscles to their fullest extent.
3. Endurance - the ability to exercise without tiring in a long period of time.
4. Strength-the ability to exert force against resistance in a short period of time.
5. Body composition-ideally, a state in which body fat does not exceed 25 percent of the
total body composition.

Physical fitness is essential to healthy growth and development. The components of physical fitness can be grouped into
two categories: Skills related and health related.

The emotional aspects stated that the participating in leisure- time activities, games and sports related are satisfaction,
attitude and values.

The kinds of physiological benefits can be derived from participating in sports-related fitness.

IMPORTANCE OF PHYSICAL FITNESS

To maintain regular exercises, physical fitness helps the individual:

1. Competence in movement and motor skills in any various physical activity performance.
2. Habitual physical activity participation to achieve and maintain good health.
3. Understanding various movement concepts, principles and tactics as they apply to the learning physical activity.
4.Valuing physical activities for enjoyment, as part of socialization.
5. Minimize stress response
6. Delay aging process
7. Improve posture movement and appearance by strengthening muscles that support the body.
8. Improve organic function.
 9. Prevent heart ailment.
10. Improve assessment through fitness tests that support fitness and health goals.
11.Achieve and maintain a health-enhancing level of physical fitness.
12.Participate regularly in lifelong physical activity.

Additional Inputs:

Physical Fitness - A Major Objective of Physical Education

Physical fitness is only one aspect of total fitness. Other aspects are mental, social and emotional fitness. None of these
aspects is discrete, for each affects the other. Evidence shows that the ability to perform mental work is affected by physical fatigue,
emotional upsets and psychological disturbances. Thus, it is evident that any study of physical fitness should include observations
about mental, social and emotional fitness.

VALUES OF PHYSICAL FITNESS

The values of exercise are not limited to the body; they also contribute to the sound mental health. Exercise makes a person
feel better; his attitudes towards others will be friendlier. He is happier, makes wiser decisions, and his world in general looks better.

Vitality – Muscles are the basis of all body actions. They increased in strength with activity
and deteriorate from lack of it. Fit muscles use less energy to perform the same tasks,
leading to an increase in vitality.

Posture – A physically fit person is able to maintain his general postural alignment better than
One with weak musculature.

Strong Back – Strong and well-developed lower back muscles can be a help in preventing
Lower back pain in later life.

Personal Satisfaction – Physical fitness is measurable achievement, one that can engender a
feeling of pride and personal satisfaction.

Appearance – Fitness is factor in weight control. Diet alone is not the best method of
Maintaining proper body proportions. A combination of diet and exercise is the best
approach.

Organic Fitness – The efficiency and capacity of the organic systems, particularly the heart
and the lungs are increased through regular and vigorous exercise. There is a
growing conviction that regular exercise can play a major role in the prevention of
degenerative heart disease in later life.

Social Relations – Physical fitness can be a factor in good peer relationships. It is necessary
For making wholesome activities that offer opportunities for social interaction.

Relaxation – Regular physical exercise contributes to the ability to relax and is a factor in
reducing tension.

General Health – Fitness improves general health and is essential for full and vigorous living.

7 Aspects of Physical Fitness

1. Good Nutrition.
2. Proper amount of daily needs.
3. Adequate rest and relaxation.
4. Medical and Dental care.
5. Physical activity and recreation.
6. Health and Personal Hygiene.
7. Satisfying work.

Physical Signs of Lack of Fitness

Many factors can contribute to being unfit. The two important ones are inactivity and over eating.
1. Fatty degeneration of the body, heart, lungs, blood vessels and brain.
2. Poor muscle tone.
3. Poor posture.
4. Slowed reactions and reflexes.
5. Weakness in the spine, knees and foot regions.
6. Persistent tensions.
7. Lowered energy for work and social enjoyment, withdrawal from hard work, mental and physical tasks.
8. Loss of flexibility, stiffness of joints.
9. Psychological maladjustment, depression, feelings of inadequacy, imaginary illnesses, bad temperament, anxiety and
depression.
10. Inability to take stresses and adjusts to it day by day.

Developing Physical and Total Fitness

Buoyant health does not come naturally or without effort. It must be determinedly built and maintained, for fitness is s product
of vigorous physical activity and strong desire to possess it. Such activities: following positive health habits and maintaining a balance
between work and play. The body increases in strength, efficiency and beauty through just the right amount and kind of activity, for a
little and too much would be detrimental.
Total fitness (physical, mental, social, emotional) cannot be stored away for future use or emergency like food or money, but
must be acquired and replaced when used. Since the human body is composed of 639 muscles and 208 bones, exercise over and
beyond the daily requirement of living is necessary for the development of an efficient, strong and attractive body.
 One is physically fit when he is free from disease, does not deviate significantly in body structure or function, has sufficient
strength, speed, agility, endurance and skill to do the maximum daily life tasks, is mentally and emotionally adjusted, and has moral and
spiritual concepts. Such person is not easily fatigue and does not wilt from strain or boredom, but is buoyant, happy and attractive.

Processing Activity:

A. Directions: Read the course content and answer the following questions.

1. What is Physical Fitness?

2. Why is Physical Fitness important?
3. What is the difference between skills related and health-related fitness?
4. In your own point of view, how will you describe a healthy lifestyle? A sedentary lifestyle? Give at least 5 examples in
each lifestyle.
5. By assessing your own day to day activities, do you consider yourself as a physically fit person? Yes or No? Defend your
answer.

B. Modified True or False: Write the word TRUE if the statement is correct and if the statement is wrong, change the
underlined word to make it correct.

1. There is a growing conviction that irregular exercise can play a major role in the prevention of
degenerative heart disease in later life.
2. A physically fit person is able to maintain his general postural alignment better than one
with weak musculature.
3. Evidence shows that the ability to perform mental work is not affected by physical fatigue, emotional upsets and
psychological disturbances.
4. Diet alone is not the best method of maintaining proper body proportions.
5. The body increases in strength, efficiency and beauty through just the low amount and kind of activity, for a little and too
much would be detrimental.

C. Enumerate at least one example of physical activity you do daily that will fall down to the type of physical fitness
component.
Skills Related Component:
1. Agility – Playing Basketball
2. Balance –
3. Coordination –
4. Power –
5. Reaction Time –
6. Speed –
Health-Related Component:
7. Cardiovascular Fitness –
8. Flexibility –
9. Endurance –
10. Strength –

Prepared by:

CRISANTO M. GUDIA
PE1 Instructor