LESSON 1: Fitness and Health

Definition of terms

 Fitness- refers to the quality of being able and suitable to do a certain task or demand. fitness
covers physical well-being, balanced mental state, emotional stability and spiritual soundness.
 Health- defined as "a state of complete physical, mental, and social well-being and not merelyy
the absence of disease or infirmity" (WHO 2003).

FACTORS IN ACHIEVING FITNESS AND HEALTH

 Proper diet
 Regular exercise
 Balance lifestyle

SEVEN DIMENSIONS OF WELL-BEING

1. Physical wellness
2. Emotional wellness
3. Intellectual wellness
4. Social wellness
5. Career wellness
6. Environmental wellness
7. Spiritual wellness

FITT PRINCIPLE OF EXERCISE

Frequency

Intensity

Type

Time

LESSON 2: Motivation and Stress Management in Physical Fitness

Following are pointers to help motivate you in pursuing physical physical fitness:

 Empower yourself
 Set realistic goals
 Find something you like and enjoy
 Start slow and gain momentum
 Find a buddy
 Be inspired by someone
 Track your progress
Stress is the body’s response to the various mental,emotional,and physical demands made on it.

CAUSES OF STRESS AMONG THE YOUTH ARE AS FOLLOWS:

1. Adjustment to new level of independence

2. Peer pressure
3. Expectations from elders
4. Extended commuting time,traffic
5. Living away from family
6. New, unfamiliar environment
7. Financial needs
8. Family problem
9. Norms and standards of society
10. Romantic relationships

COPING WITH STRESS

 MUSCLE-TO-MIND TECHNIQUES
It controls the level of stimulation to the brain from the muscle.

1. Progressive relaxation involves alternately tensing and relaxing the

muscles.
2. Massage induces relaxation.
3. Biofeedback theraphy trains patient to become aware of and control some
physiological processes.

 MIND-TO-MUSCLE TECHNIQUES
It controls the level of stimulation along the nerve pathways coming from the
brain to the muscles.

1. Yoga uses several positions for the body through which the practitioner may
progress, beginning with the simplest and moving to the more complex.
2. Meditation uses min- focusing exercises to control or concentrate one’s
attention.
3. Imagery can be used as a means of relaxation to cope with stressful situations.
4. Autogenic training (hypnosis) involves a series of specific exercises and
autohypnosis that are designed to achieve a deep mental and physical state of
relaxation.
LESSON 3:Fitness Exercise Protocol

Dr. Aparicio H. Mequi the former chair of the Philippine Sports Commission and Director of the Bureau
of Physical Education and School Sports.

Physical Fitness Test Is a set of measures designed to determine the students level of fitness.

It has 2 components :

SKILL-RELATED FITNESS

 Agility
 Balance
 Coordination
 Speed
 Power
 Reaction time

HEALTH-RELATED FITNESS

 Body composition
 Flexibility
 Muscular strength
 Muscular endurance
 Cardiovascular endurance

Phillippine Physical Fitness Test (PPFT)

Is part of the process to educate the students on the importance of wellness of the body and spirit
through well-selected activities.It will be taken by elementary and high school students at the
beginning and at the end of the school year.

The physical fitness test aims to:

1. Determine the level of fitness of the student

2. Identify strengths and areas for development/improvement
3. Identify bases for physical activities
4. Motivate and guide students in choosing sports activities that they would like to participate in.

The following materials must be on hand for the physical fitness test:
1. First aid kit 5. Masking tape 9.Weighing scale 13.Pre-marked wall
2. Scorecards 6. Stopwatch 10.Spirit level 14.Table and chair
3. Calculator 7.Tri-square 11.Drinking tension
4. Ball pen 8.Tape measure 12.Marking board