Unit I- Physical Fitness Literacy

Module 1- Basic concepts of physical fitness

 What Have I Learned so Far?

On a separate sheet of paper, make a log of 10 physical activities that you normally do
in a week. Distinguish each physical activity by type and domain. Then in your own
words, explain why you classified each physical activity as such

PHYSICAL TYPE OF PHYSICAL REASONS DURATION OF

ACTIVITY PHYSICAL ACTIVITY PHYSICAL
ACTIVITY DOMAIN ACTIVITY
Jogging or Aerobic Activity Leisure Time Increase 1-2 hours once a
Running heartrate week
Carrying groceries Muscle- Leisure Time Increase heart 25 minutes
strengthening rate and improve
activity muscular
strength
Cycling Aerobic Activity Transportation Strengthen your 1-2 hours
immune system
Walking Aerobic Activity Transportation Lowers the rate 10-15 minutes
of weight gain
Swimming Aerobic Activity Leisure Time A slight increase 20 minutes
in breathing and
heartrate
Sit ups Muscle- Leisure Time Increases bone 15 minutes
strengthening density
activity
Squats Muscle- Leisure Time For better butt 15 minutes
strengthening
activity
Push up Muscle- Leisure Time Develop stronger 15 minutes
strengthening muscles and
activity bones
Cleaning floor Aerobics/Bone Domestic Increases heart 10-20 minutes
with a mop Strengthening rate and helps my
lower body to
become stronger
Climbing Stairs Aerobic/Bone Occupational Improve 15 minutes per
strengthening coordination day
 What Have I Learned so Far?
1. List the requirements of each system to be able to produce energy.
 Phosphagen System – requires creatine phosphate molecule found in the muscles
to produce energy.
 Anaerobic System – carbohydrate intake to have sufficient glycogen to produce
enough energy.
 Aerobic System – needs a continuous supplies of oxygen glucose and glycogen
(from carbohydrates, fats, and proteins).
2. List the sports that rely mainly on the aerobic system.
 Marathon
 Soccer
 Netball
 Swimming
 Running
 Tennis
 Football

 What Have I Learned so Far?

1. How are energy systems categorized?
Energy system categorized according to the system of metabolism in transferring stored
energy to form ATP. Energy system categorized into three systems, which are the
phosphagen system, Anaerobic system and aerobic system.

2. What are considered in each category?

In phosphagen system considers that the replenishing of the stored ATP by CP takes five
to six minutes of recovery after the end of the activity. The anaerobic system considers
the energy produced through anaerobic glycolysis lasts longer as it provides energy for
up to three minutes of maximal effort. Then the aerobic system considered to produced
energy for a longer period of time as compared with the other two systems.

 What Have I Learned so Far?

What kinds of food should an individual who regularly plays basketball and runs short-
distance sprints eat? Explain your answer.
An individual who regularly plays basketball and runs short-distance sprints should eat
healthy not just for the game but for his overall health. But since the sport burns a lot of
energy, that person should eat more foods that contain the right nutrients that will give
him the energy to sustain his fuel requirement - but still balanced to attain optimum
use. There are 2 basic food groups that a basketball player should eat: protein and
carbohydrates. Proteins are the building blocks of the body which is responsible for
paving the increase of strength and muscle mass through exercise. Protein is found in fish,
 eggs, dairy products, milk, and meat. There are also kinds of vegetables that are rich in
protein. These are leguminous plants or plants which grow on the vine or climbing pea or
bean such as peanuts, soya and asparagus. Protein should supply 10 percent of our energy
needs. Carbohydrates are essential for the functioning of our brain. Carbohydrates are
stored in the liver and muscles as glycogen. They are often found in foods such as rice,
bread, potatoes, pasta, fruits, honey, jam, and pulses.

 What Have I Learned so Far?

Compute the RMR need of the following.
1. A 25-year old male who weighs lbs and stands 5 feet and 5 inches.

2. A 40-year-old female who weigh 145lbs and stands 5 feet.

RMR= 655.1 + (9.56 x 65.77) + (1.85 x 152.4) – (4.7 x 40)
= 1377 kcal

 What Have I Learned so Far?

How do traditions and holidays influence one’s food choices and eating habits?
It is said that food choices and eating habits are influenced by social suggestion during
family gatherings holidays and any celebration. It is also influenced by the friends, peers,
or fictional hero. Even your home and your family can be the greatest influence in your
food choices and eating habits.

 What Have I Learned so Far?

Why is it not advisable to eat snacks while watching TV? Share three practical ways to
avoid or to control consumption of food when watching TV or sports events.
It is not advisable to eat snacks while watching TV because it leads to overeating.
It increases the amount of food one consumes, especially sweet, and packaged high-
calorie snacks. Also watching TV doesn’t help in burning calories, rather it reduces the
metabolic rate at which you should ideally digest the food and gain energy. To avoid and
control consumption of the food you can change the room you usually sit in when you
read or your favorite seat for TV viewing. But also promise yourself not to eat or drink
while reading or in front of the TV. If you really are hungry, during a commercial, go sit at
the table where you eat your meals and have a snack there. That way, you will associate
eating where the consumption of food is not done out of habit. You can also indulge in
a light workout while you watch. You should take in healthy light snacks consisting of
abundant fruits and fiber before sitting down to watch television, especially if it is for
prolonged periods.
 What have I learned so far?
1.) Complete the table below by defining the type of eating using your own words.

Type of Eating Definition

It means that this kind of person is consider live with a healthy life
1. Fuel for style because he/she know what to eat and how to have a balance
Performance eating.

The person who have this habit is person that cannot control
2. Emotional Eating his/her emotion and don’t know to express it, so that his/her
stress is pass on the food that it become stress eating or no time
to eat.

This type of eating the person who had a habit that when it comes
3. Social Eating to traditions, holidays he/she cannot control his/her self not to eat
and become live with a bad healthy life style.

This type of eating the person is addicted when he/she is watching

4. Eating out of habit it must have a food to eat not noticing that it’s a bad habit that
or for recreation or can cause a not healthy life style.
habitual or
recreational eating

 What have I learned so far?

1.) Pick three practical ways to establish better sleep habits. Explain to a partner why
you choose each one.
 Establish a routine for sleeping and waking times, including weekends and then
stick to it. For instance, always sleep at nine in the evening and then wake up at
six or seven in the morning. Follow the routine everyday even during weekends. I
choose this one because it’s right to have a sleeping routine so that we can have
an exact amount of sleep. So that we can avoid complication of having a lack of
sleep.
 Avoid caffeine drinks and sweet food in the evening. I choose this because it’s
true that we should avoid drinking juice, coffee, etc., and sweet at night because
we can face a hard time to make a sleep, instead drink milk to sleep better at
night.
 Turn off or put into silent ode your electronic devices before you sleep. I choose
this because we should turn off or put into silent mode our gadget to avoid
disturbance while we sleep because if we awake in that incident we can have a
hard time to go back to sleep.
 What have I learned so far?
1.) Among the three stress management breathing techniques, which do you prefer?
Cite two reasons why you prefer that technique. Share it to your classmate.
 In the three stress management I must say I prefer is the sigh breath because I just
think it help me to ease my stress by doing that technique, although the other
techniques are also good but for me that is more effective.

 What have I learned so far?

1.) How important is physical activity assessment? Give an advice to a person who
exercise with no physical fitness assessment tools.
 It’s very important to have a physical activity assessment when doing an exercise
because you will able to monitor if your body response properly on what you’ve doing.
And if the person doesn’t undergo on this he/she can face a body pain, or can have a
complication on his/her boy. It must measure if your body can do difficult activity, so
that you will know what kind of exercise you can execute.

 What have I learned so far?

1.) Relate health behaviour to their consequences if there will be no mindful
monitoring done. Enumerate at least three effects to a specific health behaviour.

Health Effects
Behaviour

Eating habits Excessive consumption of sodium and obesity.

Sleep Always doing such thing can lead to imbalance of body and can be have a
low immune system.

Stress Not controlling how to cope up stress can lead to have an loss body weight
management or gaining and also can lead to depression and to death

Physical
activity Doing such thing without assessment can lead to body pain and imbalance
assessment of the body that can harm your health.
 What have I learned so far?
1.) As a student, why is it important to participate in physical fitness assessment
activities? Cite three reasons.
 It is important to participate in physical fitness assessment activity because it can
health your body to become healthy.
 It is important to become involve in physical fitness assessment activity because you
will know what the status of your body and you will know to go on proper exercise.
 It is important to join in physical fitness assessment activity because your goal to
become healthy and live in a healthy life style will be achieve.

 What have I learned so far?

1.) List the three categories of health related fitness including their sub-categories.
Define each in your own word.
 Cardiovascular-respiratory endurance- it is known as aerobic power, it is meant that
refers to the ability of circulatory and respiratory systems to send oxygen to muscles
over an extended period.
 Muscular Fitness- this is classified further as muscular strength, muscular endurance,
and flexibility. And also concern how the muscle react on what kind of exercise execute.
 Muscular strength- this refers to the single maximum amount of force a muscle can
exert against some resistance. Like doing lifting things that can measure the
capability of the muscle.
 Muscular Endurance- this refers to the capacity to move one’s body or an object
without tiring. Like doing climbing the wall or hiking, and pull-ups it measures the
strength or endurance of the body.
 Flexibility- this refers to ability to move joint smoothly through its complete range of
motion that allows the person to do bending movements without incurring injury.
Like doing a gymnastic and yoga.
 Body Composition- This refers the measurement of the body fat and muscle mass in
the body. It includes the body mass index that can help to measure the body fats of
the body.

 What have I learned so far?

1.) How does circumstance become stressor? Does it vary from one person another?
Why?
 Circumstance become stressor to person when he/she think that it can’t be solve and
think that no one can’t help him/her. And it can be varying to a person to another in the
way that if a person is stress and think that he/she can cope up that stress, he/she
become high blood and irritated with anything. That can also harm with the other
person around him/her.
 What have I learned so far?
1.) What are the three main principle of training? Explain each in your own word.
 Principle of Overload- it is the most basic principle of exercise. This principles states
that the only way to gain health benefit through physical activity involvement a higher
demand on the body to exert more effort than it normally does. This is mean that if we
will undergo in a certain exercise we should always monitor our body. And also change
the routine that always did to have an increase in the duration of what the body needs.
 Principle of Progression- this principle explain that the level of the intensity of your
exercise should be increased gradually. If you do that thing your body response very
well and the time goes by it will be exerting less effort and adapt your body.
 Principle of Specificity- this principle explains that a specific type of exercise brings
about specific benefits. If you want to achieve your desire body you will have a specific
exercise that can help to improve your cardiovascular endurance.
17.) What have I learned so far?
1.) Get your own THR zone. Show your computation on a sheet of paper.
Age: 19
HRmax=?
220-19=201 HRmax
To get the THR zone multiply the HRmax by 60% to get the lower end of THR and
multiply HRmax by 80% to get the upper end.
(195x0.60=117, and 195x0.80=156)
I conclude that my THR zone is 117 to 156 per minute.
18.) What have I learned so far?
1.) Get your own THR using the Karvoven method? Show your computation on a sheet
of paper.
Formula: THR range = (HRmax - HRrest) x percent intensity + HRrest
THRrange = (195 – 60) x 0.60 + 60
= 135 x 0.60 = 81 + 60 = 141 my lower end THR.
THRrange = (195 – 80) x 0.80 + 60
= 115 x 0.80 = 92 + 60 = 152 my upper end THRrange
I conclude that THRrange= 141 to 152 is my heart beat per minute.

 What have I learned so far?

1.) Summarize in your own word the FITT requirements on how to gain cardiovascular
HRF benefits.
 It only means that in order to achieve cardiovascular is we should follow the FITT
because in this we our sure that to achieve the desire body. And can perform proper
training. Because like what it said F stand for frequency so the person should undergo
on aerobics exercise three to five days a week. And for I is stand for intensity, it should
achieve the 40 percent of the HRR, while the T stand for time make sure the not less
 than 60 minutes per day the exercise will perform to have cardiovascular. And lastly is
the another T stands for type make sure that the type of exercise you will engage is
useful in your desire body and can health to achieve the cardiovascular. And always
make sure when performing this always have time to take a rest.

 What have I learned so far?

1.) Of the three methods of determining intensity as physiological indicators what will
you use to measure your cardiovascular progress? Why? Compute your THR range for
methods 1, and 2.

 I choose the physiological indicators is the Karvonen method because it’s easy to
determine the mass of the body.

 : THR range = (HRmax - HRrest) x percent intensity + HRrest

THRrange = (195 – 60) x 0.60 + 60
= 135 x 0.60 = 81 + 60 = 141 my lower end THR.
THRrange = (195 – 80) x 0.80 + 60
= 115 x 0.80 = 92 + 60 = 152 my upper end THRrange
I conclude that THRrange= 141 to 152 is my heart beat per minute.
 20.) What have I learned so far?
1.) How important is sleep in muscle recovery? Explain
 It is important to have a complete sleep for muscle recovery because having a complete
sleep your body can function properly and have a higher immune system that can do
anything, like workouts, exercise and etc.

 What have I learned so far?

1.) Cite three reasons why SMART goal setting will help you attain your goals.
 It attains the goal we desire in having the SMART in goal setting because if you desire to
keep some money. You should be specific on how much and how long you will save that
money.
 It can be also help in a way that practical and not so happy go lucky in your life you live
and be realistic you can get your goal setting.
 And lastly it can help in a way of should have plan and time to how long you will do your
plan to save money.
2.) How can the setting of long-term and short-term goals help you design your fitness
program? Cite real-life example.
 The long-term and short-term goal setting can help in fitness program in the way of if
you first plan what your specific needs and say to it that it can be measure, and also you
can attain what you want and be realistic that you’re not focus in only one thing
 consider also the consequence of it and lastly is we should have time to perform or
make a time in fitness goal. To achieve a healthy body and good life style.

3.) Differentiate product goals from process goals in your own words.
 The product goals are the goal that can be perceived by the senses. That something you
can actually see, it is tangible and it is the direct result of your work and effort. On the
other hand, the process goal is the goal that what you actually to do to attain a long-
term or important goal. Like doing the exercise is a long-term goal and you will see the
result in the future that is the process goal.

 What have I learned so far?

1.) Describe in your own words the five step in fitness programming.
 In the five steps of fitness programming in the Define your personal needs it said that we
should gather first information about the fitness status, stress level, and nutrition
profile. So that we can focus on the personal needs. And for the Evaluate your program
selection it must have the evaluation of program option and selection. That we should
need to assess the types of activities that available to us. For the Set clear goals this is
the need of SMART goal that can definitely help fitness programming. And the forth is
the Organize your program and put it in writing when starting the fitness program, it
should have the to-do-list so that you will know what next in line and be confuse. And
lastly the keep a record and evaluate your fitness program Yes, it’s true that we should
monitor our self in entering fitness program so that we will know I there’s an
improvement or not, and evaluate if it’s effective and can be continue.
2.) What are the data that you need when you are preparing for your personal needs
profile?
 The data needed in preparing to personal profile is the goal of your fitness, weight,
height, target weight and the foods should be eaten and not to be eaten.
3.) Cite three things you need to note when you are doing a personal fitness program.
 Having exact sleep everyday
 Have a healthy eating

 What have I learned so far?

1.) Give one practical way of applying the safety guidelines in running.
 The practical way applying the safety guidelines in running is that when a person is
running make sure that what he/she wear is appropriate in what he/she doing, and
start in slow running so that it can’t hard to breathe and if you feel so hot stop running
and take a rest.
 What have I learned so far?
1.) Cite two condition caused by hypothermia. Describe each condition briefly.
 Loss of consciousness that is a person who expose in an extreme heat and sweat
excessive that can cause the person to become loss of consciousness.
 Heat cramps these refer to muscle cramps caused by extreme heat exposure and low
water consumption.

 What I have learned so far?

1.) Summarize the preparation and participation aspects in 10 sentences.
 Preparation is the aspect that deals with how the body be prepared when engaging
physical activity. Like before doing excessive exercise the body must have a basic
training to avoid injury. And also before doing exercise do some warm-ups to avoid
muscles cramps. And in preparation avoid or remove jewelry in the body and cut your
nails and wear proper clothes in doing the exercise. While the participation says to it
that you will know what your entering ask yourself if your body can do exercise. Plan
first what you want to do and always follow the role of the official for your safety. And
be friendly in your teammates and be fair when doing the exercise. If doing the two
aspect you can achieve the goal in your life.

 What have I learned so far?

1.) Give five kinds of protective equipment that are used in sports to avoid injuries.
Explain how each protects the player.
 Helmet- it is to avoid injury in the head when a player playing soccer, football and etc.
that can cause head damage
 Knee pad and shoulder pad- it is to avoid the body specifically in the knee and near at
the shoulder when playing volleyball and softball.
 Shield- it is to avoid to injure the body by hitting the ball.
 Girdle in the lower part of the body- it help to not be injured in playing wrestling.
 Goggles- it help to not be injured the eyes when playing the sport swimming and cannot
harm the player.

GATIL, IMEE LYN B.

BSED ENGLISH 1 – A