Republic of the Philippines
CARCAR CITY COLLEGE
Luan-luan, Poblacion I, Carcar City, Cebu
Tel. No.: (032) 487-0063/487-9077
Course Title : PATHFIT 1 – Movement Competency Training Discussion and :1&2
Assessment No.
Class Schedule : BSA 1A-1E and BSOA-1D
Topics : UNIT 1 – PHYSICAL FITNESS
Fitness Concepts, Components, and Physical Activity (PA)
Recommendations/Guidelines
Benefits and Risks of Physical Activity and Sedentary Behavior
Fitness and Physical Activity (PA) Assessments
Objectives : At the end of this weekly module, you must have:
Relate fitness concepts to personal physical activity (PA) experiences; and
Perform the fitness and PA assessments
I. ACTIVITY
To get started, let’s break the ice with a fitness twist. Share one physical activity or exercise that makes you
feel energized and why you enjoy doing it. It could be anything from a brisk walk to dancing or playing a sport.
Let us know what gets you moving and motivated!
II. ABSTRACTION
UNIT 1: PHYSICAL FITNESS
What is Physical Fitness?
Physical Fitness is a physical condition when an individual has the capacity to do everyday tasks
without a feeling exhaustion. If ever he experiences fatigue, he can easily recover and can indulge
further in any chosen activity after a rest period.
Physical fitness refers to the ability of your body systems to work together efficiently to allow you to
be healthy and perform activities of daily living. Being efficient means doing daily activities with the
least effort possible. A fit person is able to perform schoolwork, meet home responsibilities, and still
have enough energy to enjoy sport and leisure activities. A fit person can respond effectively to
normal life situations, such as doing household chores, stocking shelves at a part-time job, and
walking to school. A fit person can also respond to emergency situations – for example, by running
to get help or aiding a friend in distress.
Components of Physical Fitness
There are two components of physical fitness: health-related components and skill-related components.
A. Health-Related Fitness Components
1. Cardiovascular Fitness – the ability to exercise at an elevated heart rate for a designated time
while supplying enough 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. Muscular Endurance – the ability to exercise without tiring in a long period of time.
4. Muscular 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.
B. Skill-Related Fitness Components
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 – the ability to release maximum strength
5. Reaction Time – the amount of time it takes to make a physical response once you see to take
an action.
6. Speed – the rate at which one covers distance in a short period of time.
Physical Activity (PA) Recommendations/Guidelines
Physical Activity
WHO defines physical activity as any bodily movement produced by skeletal muscles that requires
energy expenditure.
Physical activity refers to all movement including during leisure time, for transport to get to and from
places, or as part of a person’s work. Both moderate- and vigorous-intensity physical activity improve
health.
Key Facts about Physical Activity
Physical activity has significant health benefits for hearts, bodies and minds
Physical activity contributes to preventing and managing non-communicable diseases such as
cardiovascular diseases, cancer and diabetes
Physical activity reduces symptoms of depression and anxiety
Physical activity enhances thinking, learning, and judgment skills
Physical activity ensures healthy growth and development in young people
Physical activity improves overall well-being
Globally, 1 in 4 adults do not meet the global recommended levels of physical activity
People who are insufficiently active have a 20% to 30% increased risk of death compared to people
who are sufficiently active
More than 80% of the world's adolescent population is insufficiently physically active
How much physical activity is recommended?
Adults aged 18 – 64 years old
should do at least 150–300 minutes of moderate-intensity aerobic physical activity;
or at least 75–150 minutes of vigorous-intensity aerobic physical activity; or an equivalent
combination of moderate- and vigorous-intensity activity throughout the week;
should also do muscle-strengthening activities at moderate or greater intensity that involve all major
muscle groups on 2 or more days a week, as these provide additional health benefits
may increase moderate-intensity aerobic physical activity to more than 300 minutes; or do more than
150 minutes of vigorous-intensity aerobic physical activity; or an equivalent combination of moderate-
and vigorous-intensity activity throughout the week for additional health benefits
should limit the amount of time spent being sedentary. Replacing sedentary time with physical activity
of any intensity (including light intensity) provides health benefits, and
to help reduce the detrimental effects of high levels of sedentary behavior on health, all adults and
older adults should aim to do more than the recommended levels of moderate- to vigorous-intensity
physical activity
Pregnant and postpartum women
All pregnant and postpartum women without contraindication should:
do at least 150 minutes of moderate-intensity aerobic physical activity throughout the week
incorporate a variety of aerobic and muscle-strengthening activities
limit the amount of time spent being sedentary. Replacing sedentary time with physical activity of
any intensity (including light intensity) provides health benefits.
Benefits and Risks of Physical Activity and Sedentary Behavior
Regular physical activity can:
improve muscular and cardiorespiratory fitness;
improve bone and functional health;
reduce the risk of hypertension, coronary heart disease, stroke, diabetes, various types of cancer
(including breast cancer and colon cancer), and depression;
reduce the risk of falls as well as hip or vertebral fractures; and
help maintain a healthy body weight.
In adults and older adults, higher levels of physical activity improves:
risk of all-cause mortality
risk of cardiovascular disease mortality
incident hypertension
incident site-specific cancers (bladder, breast, colon, endometrial, esophageal adenocarcinoma,
gastric and renal cancers)
incident type-2 diabetes
prevents of falls
mental health (reduced symptoms of anxiety and depression)
cognitive health
sleep
measures of adiposity may also improve
Health Risks of Sedentary Behavior
In children and adolescents:
increased adiposity (weight gain)
poorer cardio metabolic health, fitness, behavioral conduct/pro-social behavior
reduced sleep duration
In adults:
all-cause mortality, cardiovascular disease mortality and cancer mortality
incidence of cardiovascular disease, cancer and type-2 diabetes.
Fitness and Physical Activity (PA) Assessments
1. Body Mass Index (BMI)
Body mass index (BMI) is a measure of body fat based on height and weight that applies to adult
men and women.
Here is the formula in getting your Body Mass Index (BMI):
BMI Formula = WEIGHT [in Kilograms] Example: Weight 30kg 30kg = 20.83
HEIGHT [in Meters]2 Height (1.2 m)2 = 1.44
BMI = 20.83
Body classification: Normal
Body Classification is determined based on BMI result.
BELOW 18.5 - Underweight
18.5 – 24.9 - Normal
25.0 – 29.9 - Overweight
30.0 – ABOVE - Obese
2. Pulse Rate (Target Heart Rate)
You will need a stopwatch or digital watch with a second hand. Your partner (or it could be you) takes
time while you take your pulse. Your pulse can be located at several places on your body. The 2
most common locations are the carotid and radial pulse.
A. Carotid Pulse
o Turn your head to one side
o Feel the point at your neck where the large
muscle and tendon stick out when your head is
turned.
o Slide the fleshy part of your index and middle
fingers along this tendon until you are on a
level equal with your Adams apple.
o Feel for the pulse. Read just the fingers if
necessary
o Do not press too hard because this might alter the pulse (slow it down)
o Count the number of pulses felt for 60 seconds. This number represents your heart rate
in beats per minute while you are at rest.
o If you are pressed for time, you may count the pulses for only 15 seconds. Multiply this
by 4.
o Remember however that is more accurate to take a full 60 second count if possible.
B. Radial Pulse
o Hold your left forearm out in front with your
palm facing you
o At the top portion of your forearm (nearest
the thumb) where your wrist is slide the
fleshy part of your index and middle fingers
along until they are one inch from your
wrist.
o Feel for the pulse. Re-adjust the fingers if
necessary.
o Do not press too hard because this might
alter the pulse (e. g. slow it down)
o Count the number of pulses felt for 60 seconds. This number represents your heart rate
in beats per minute while you are at rest.
o If you are pressed for time, you may count the pulses for only 15 seconds. Multiply this
by 4.
o Remember however that it is more accurate to take a full 60second count if possible.
C. Target Heart Rate
Target heart rate is defined as the minimum number of heartbeats in a given amount of time in
order to reach the level of exertion necessary for cardiovascular fitness, specific to a person's
age, gender, or physical fitness.
3. Physical Activity Readiness Questionnaire (PAR-Q)
It is designed to assess your readiness to participate in more physical activity or engage in a fitness
appraisal.
If you answered YES to one or more questions:
o Talk with your doctor by phone or in person BEFORE you start becoming much more
physically active or BEFORE you have a fitness appraisal. Tell your doctor about the PAR-
Q and which questions you answered YES.
o You may be able to do any activity you want — as long as you start slowly and build up
gradually. Or, you may need to restrict your activities to those which are safe for you. Talk
with your doctor about the kinds of activities you wish to participate in and follow his/her
advice.
o Find out which community programs are safe and helpful for you.
If you answered NO to all questions, you can be reasonably sure that you can:
o start becoming much more physically active – begin slowly and build up gradually. This is
the safest and easiest way to go.
o take part in a fitness appraisal – this is an excellent way to determine your basic fitness so
that you can plan the best way for you to live actively. It is also highly recommended that
you have your blood pressure evaluated. If your reading is over 144/94, talk with your doctor
before you start becoming much more physically active.
Delay becoming much more active:
o if you are not feeling well because of a temporary illness such as a cold or a fever – wait
until you feel better; or
o if you are or may be pregnant – talk to your doctor before you start becoming more active.
III. ASSESSMENT
Directions: Answer the following questions:
1. What is physical fitness, and why is it important for overall health and well-being?
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
2. How does regular physical activity contribute to cardiovascular health? Describe the benefits.
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
IV. APPLICATION
Directions: Answer the Activity 1, 2, and 3. Files are attached in the Google Classroom.
Good job! You successfully accomplished your first module. Keep up the good work!
“Physical fitness is not only one of the most important keys to a healthy body,
it is the basis of dynamic and creative intellectual activity.”
- John F. Kennedy
V. REFERENCES
Punzalan, M. et al (2019). Physical Education 1 Movement Enhancement. Mindshapers Co., Inc.
Jaluage, J. (2015). Physical Education-1 Wellness and Fitness Activities. Lucky Four Copy, Inc.
Oyco, V. (2008). Physical Fitness for College Freshmen. Rex Book Store, Inc.
Espeso, L. et al (2016). Fitness, Health & Sports Health Optimizing Physical Education Vol. 1. Books
Atbp. Publishing Corp.
World Health Organization: WHO. (2022, October 5). Physical activity. https://www.who.int/news-
room/fact-sheets/detail/physical-activity
University of Iowa Hospitals & Clinics. (2023). Target heart rate for exercise. https://uihc.org/health-
topics/target-heart-rate-
exercise#:~:text=Target%20heart%20rate%20is%20defined,%2C%20gender%2C%20or%20p
hysical%20fitness.
Calculate your BMI - Standard BMI calculator. (n.d.).
https://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm
Prepared by:
JASMIN G. HERNANDEZ, LPT
Instructor
Checked by:
ARNOLD C. VALLESER, MSc CHERRY LYN E. LEGASPINO
BSA, Program Head Coordinator, PATHFIT
EMELINDA M. DELICA, MBA
BSOA, Program Head
Approved:
LEONARDO E. LACOSTALES, PhD
Dean for Academic Affairs
