Module 1: Physical Fitness and Gymnastics

Lesson 1
I. INTRODUCTION:

Physical Education (PE) develops the skills, knowledge, values and

attitudes needed for establishing and enjoying an active and healthy
lifestyle, as well as building student confidence and competence in facing
challenges as individuals and in groups or teams, through a wide range of
learning activities.

II. LEARNING OBJECTIVES

At the end of the lesson, the students are expected to:

 Increase daily physical activity for all students.

 Increase quality of life and fitness through physical activity
 Identify and Describe the Components of Health- and Skill Related
Fitness
 Know the components of a complete exercise program
 Describe the main types of common injuries
 Know how to treat minor injuries
 Be able to apply the FITT principles in designing an exercise program
 Reduce incidence of overweight.
 Know the level of fitness of all the students

III. LEARNING CONTENT

A. TOPIC OUTLINE
Module- Physical Fitness and Gymnastics

Schedul Learning Activities Evaluation

e & Outcomes (including Resources and Tools
Topic Materials)
Asynchronous Synchronou
s
Week 1-4

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* Importance
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* Principles of be.com/
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* Components ww.slides
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* Meaning of uda/com
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* Recreational sical
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*Common
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Activities

B. TOPIC DISCUSSIONS

B.1. DEFINITION

*PHYSICAL EDUCATION
instruction in the development and care of the body ranging from simple
callisthenic exercises to a course of study
providing training in hygiene, gymnastics,
and the performance and management of
athletic games.

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 *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. Physical fitness is
generally achieved through
proper nutrition, moderate-
vigorous physical exercise, and sufficient rest.

B.2 Discussion

IMPORTANCE OF PHYSICAL FITNESS

To put it simply, physical activity and exercise is important for everyone.

Children, adolescents, and adults of all ages need regular physical activity.
Physical activity promotes good health, and you should stay active throughout
all stages of your life regardless of your body type or BMI.
Understanding the benefits of physical fitness and knowing how active you
should be can help you maintain good health and improve your overall quality
of life.

*Save money
Making healthy choices, such as engaging in regular physical activity, can
reduce your risk for many health issues and complications that can result in
expensive medical care.

*Increase your life expectancy

Numerous studies have shown that regular physical activity increases life
expectancy and reduces the risk of premature mortality. There’s not a magic
formula that translates hours of physical activity into hours of life gained, but
research suggests that people who are more active tend to be healthier and
tend to live longer.

*Reduce your risk of injury

Regular exercise and physical activity increase muscle strength, bone density,
flexibility, and stability. Physical fitness can reduce your risk for and resilience
to accidental injuries, especially as you get older.

Improve your quality of life

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 Physical inactivity is associated with an increased risk for certain types of
cancer, numerous chronic diseases, and mental health issues. Exercise,
however, has been shown to improve mood and mental health, and provides
numerous health benefits. Of course physical fitness also allows you to do
things that you may not otherwise be able to do.

Stay active
Staying active and healthy allows you to do activities that require a certain
level of physical fitness. For example, hiking to the top of a mountain is a
rewarding experience that instills a sense of accomplishment and provides
spectacular scenery, but there are people who cannot experience this due to
fitness limitations.
Being active means that it’s easier to stay active as you get older.

Improve your Health

There are numerous health advantages to physical fitness. Regular exercise
and physical activity promotes strong muscles and bones. It improves
respiratory, cardiovascular health, and overall health. Staying active can also
help you maintain a healthy weight, heart disease, and reduce your risk for
some cancers.
In other words, staying active is a crucial part of maintaining good health and
wellness.

*Principles of Physical Fitness

The principles of physical training are:

 Principle 01: Specificity-Training must be matched to the needs of the

sporting activity to improve fitness in the body parts the sport uses.
 Principle 02: Overload-It says that you have to increase the intensity,
duration, type, or time of a workout progressively in order to see
adaptations. The adaptations are improvements in endurance, strength, or muscle
size.
 Principle 03: Adaptation-Adaptation refers to the body's ability to adjust to
increase or decreased physical demands. It is also one way we learn to coordinate
muscle movement and develop sports-specific skills
 Principle 04: Progression-A principle of exercise that states that a person
should start slowly and increase exercise gradually. 
 Principle 05: Plateau, Regression and Reversibility.
 Principle 06: Maintenance/Regularity.  The maintenance
principle suggests that once an individual reaches a level of fitness that meets his or
her needs. However, the intensity and duration must remain the same.
 Principle 07: Individualization. Dictates that sports training should be
adjusted according to the individual age, gender, rate of progress, and previous skill
development.
 Principle 08: Warm-up/Cool-down. Warming up may also help reduce
muscle soreness and lessen your risk of injury. Cooling down after
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your workout allows for a gradual recovery of pre exercise heart rate and blood
pressure.

Activity1.
*Create an individual Physical Fitness Program using the Principles of
Physical Fitness.

*Components of Physical Fitness

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Health Related Components

Activity 2.
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Word Puzzle

*Meaning of Physical Wellness

Maintaining an optimal body structures and functions at genetic and cellular
levels through healthy food intake, physical activity and exercise, sleep health,
drinking water, being able to perform well for daily living courses.

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 What are the benefits of physical wellness?
If you are regularly physically active, you may:
 Reduce your risk of a heart attack.
 Manage your weight better.
 Have a lower blood cholesterol level.
 Lower the risk of type 2 diabetes and some cancers.
 Have lower blood pressure.
 Have stronger bones, muscles and joints and lower risk of developing
osteoporosis.

*Benefits of Health and Wellness

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*Common Injuries in Recreational Activities

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ACTIVITY 2.
1. Written Exam/ Google Classroom or Face to Face about Common
Injuries in Recreational Activities.
2. Create Individual Warm-Up Exercise

*Physical Fitness Test

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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. ... For general
health and fitness purposes, the tests are considered the starting point for designing
an appropriate exercise program.

V. ASSESSMENT/EVALUATION

Performance Task
UPPER EXTRIMITIES

PLANKING
PLANKING PLANKING
(MALE) (FEMALE)
1 & 30seconds 20 POINTS 30seconds up 20 POINTS
up

1 min. & up 18 POINTS 25 sec. & up 18 POINTS

50 sec. & up 15 POINTS 20 sec. & up 15 POINTS

40 sec. & up 12 POINTS 15 sec. & up 12 POINTS

30 sec. & up 9 POINTS 10 sec. & up 9 POINTS

20 sec. & up 6 POINTS 5 sec. & up 6 POINTS

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 PUSH UPS
Push Up Modified
Push Up
(MALE)
(FEMALE)
31-35 20 POINTS 16-18 20 POINTS
26-30 18 POINTS 13-15 18 POINTS
21-25 15 POINTS 10-12 15 POINTS
16-20 12 POINTS 7-9 12 POINTS
11-15 9 POINTS 4-6 9 POINTS
5-10 6 POINTS 1-3 6 POINTS

MIDLE EXTRIMITIES
SIT-UP
SIT-UP SIT-UP
(MALE) (FEMALE)
31-35 20 POINTS 21-25 20 POINTS
26-30 18 POINTS 17-20 18 POINTS
21-25 15 POINTS 13-16 15 POINTS
16-20 12 POINTS 9-12 12 POINTS
11-15 9 POINTS 5-8 9 POINTS
5-10 6 POINTS 1-4 6 POINTS

FLATTER KICK

FLATTER FLATTER
KICK KICK
(MALE) (FEMALE)
21-25 20 POINTS 11-12 20 POINTS
17-20 18 POINTS 9-10 18 POINTS
13-16 15 POINTS 7-8 15 POINTS
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9-12 12 POINTS 5-6 12 POINTS
5-8 9 POINTS 3-4 9 POINTS
1-4 6 POINTS 1-2 6 POINTS

LOWER EXTRIMITIES
1K- ENDURANCE RUN
MALE FEMALE
10mins or less 20 POINTS 12mins or less 20 POINTS
12 – 13 18 POINTS 13 – 14 18 POINTS
14 – 15 15 POINTS 15 – 16 15 POINTS
16 – 17 12 POINTS 17 – 18 12 POINTS
18 – 19 9 POINTS 19 – 20 9 POINTS
20 – 21 6 POINTS 21 – 22 6 POINTS
22 – 23 3 POINTS 23 – 24 3 POINTS
24 – 25 1 POINT 25 – 26 1 POINT
Total – 100%

VI. REFERENCES:
a) https://tinyurl.com/sethphysicalfitness
b) https://tinyurl.com/jocophysicaleducation
c) https://tinyurl.com/importanceof
d) https://www.spps.org/Page/18206
e) https://shcs.ucdavis.edu/wellness/physical#:~:text=Definition%20of
%20Physical%20Wellness,for%20optimal%20health%20and
%20functioning.&text=Overall%20physical%20wellness
%20encourages%20the,your%20body%20in%20top%20condition.
f) https://www.slideshare.net/jaysalinas2/what-is-physical-fitness-test-
pft#:~:text=Physical%20Fitness%20Test%2D%20Is%20a,of%20your
%20overall%20physical%20fitness.&text=Fitness%20Test%20Fitness
%20Components%20to,Shuttle%20Run%20Agility%202.
g) https://www.slideshare.net/prohealthcareproducts/treating-the-top-10-
sports-amp-recreation-injuries?qid=69f78f33-ac5c-423a-8379-
1eea5a5e65c6&v=&b=&from_search=1

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Prepared by:
MS. LALAINE B.ADTOON

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