Lesson 1: Exercise for Fitness

My Fitness Story
My dad suffered a heart attack two years ago. He was fortunate to have survived the event. It
made us realized the importance of adopting a healthy lifestyle. May father had to make difficult
choices regarding his diet and physical activity. He was used to eating fat-rich food and he did not
engage in any sports. The entire family adopted healthy choices to support our dad. Our goal is to
keep these changes for the rest of our lives.
- Robert
(RBS Physical Education and Health Volume I)

Activity 1: Where Am I?

Directions:
A. Find words from the jumbled letters that refer to components associated with classification of
Physical Fitness.
B. Write these words in your notebook and define each.
W S Q W E R T Y U I O P L K 1. _________________________________
H G T E N D U R A N C E F J 2. _________________________________
D S A R Z X C V B N M Q W E 3. _________________________________
R T F L E X I B I L I T Y U 4. _________________________________
I I O P A N S D F G H J K L 5. _________________________________
B O D Y Q W G E R T Y U I O
C O M P O S I T I O N A S D Activity 2: On you own word! (Group
F G H J K L Z X H V B N N H Work)
C A R D I O V A S C U L A R
Directions:
A. Form a group and answer the following questions.
B. Select one leader and one secretary.
C. The leader will present their answer to the class afterwards.

Questions:
1. In your own words, define Physical Fitness?
2. Describe a person who is Physically Fit?
3. How do you know if the person is Physically Fit? What does he eat? What can he do?
4. Is being physically fit and healthy important? Why or why not?
5. React to this quotes by Jim Rohn – “Take care of your body, it is the only place you have to live.”
Rubric
Indicators 5 3 1 Total
Explanation
Explained all the answer direct to the point and correctly.
Time
Complete the task on time.
Team collaboration
Team member coordinated with other members very often
and provide significant contributions to the group.
Originality
Points Descriptive Equivalent Grade
16 – 20 Excellent 95%
11 – 15 Very Good 90%
6 – 10 Fair 85%
1–5 Needs Improvement 80%
 Everyone wants to achieve a healthy body, wants to be fit, strong and good-looking. But
sometimes it’s so hard to get the right habits to reach our goals. To keep in shape we need to focus on
what we eat, do we exercise or take a closer look into our daily routines.

Physical Fitness
Physical Fitness is a state of good health and well-being of a person. It is also the ability of the body to
do all physical activity such as running, swimming, dancing, etc. without undue fatigue and still have
extra energy to enjoy leisure time and emergency situation with ease. In other words, it is more than
being able to run a long distance or lift a lot of weight. Physical fitness is commonly attained through;
physical activity and exercise, correct nutrition, enough rest (good quality sleep), stress management
and relaxation.

Physical Fitness can be classified into following categories:

A. Health-related physical fitness (HRPF)
B. Skill-related physical fitness (SKPF)
Source: Grade 7 Learner’s Materials, DEPED

A. Health-related physical fitness (HRPF) consists of specific components that have a relationship with
good health, or a lower risk of illness.

The goal of health-related physical fitness (HRPF) is prevention from diseases, aimed to improve your
health, as well as the development of a high level function capacity for daily activity, it is also the ability
to become and stay physically healthy.

Five components of Health-related physical fitness (HRPF) are:

1. Body composition
2. Cardiovascular endurance
3. Flexibility
4. Muscular endurance
5. Muscle strength

1. Body composition
Body composition refers to the relative amount of fats, bone, water and muscle in the human
body. The lowest amount of fat and highest amount of lean mass (muscle, bone) is a sign of a healthy
and fit body.
2. Cardiovascular endurance
Cardiovascular endurance can be define as the component which helps to determine if the heart
and lungs are working in coordination. It is also shows the ability of the body to deliver oxygen and
nutrients to tissues and to remove waste. To improve your cardiovascular endurance, perform an
activities such as walking, swimming, biking, running, dancing or jogging
3. Flexibility
Flexibility is the ability of the joints in the body to move to their perfect range of motion. Good
flexibility in the joints can help to reduce injuries through all stages of life. To improve your flexibility,
perform some flexibility exercises such as stretching (ex. sit and reach), yoga and Tai Chi.
4. Muscular endurance
Muscular endurance is the ability of the muscle to perform repeated exercise without getting
tired. If an individual can perform more number of repetitions of a particular strength training exercise,
then it can be said that the individual has a good muscular endurance. To improve your muscular
endurance, try to perform cardiovascular endurance exercise.
5. Muscle strength
Muscle strength is the ability of the muscle to lift weight. By doing weight training exercises (ex.
Weight lifting, push-up, basic plank) every alternate day increase the muscle mass of the body.
B. Skill-Related Physical Fitness (SRPF) pertains to components related with learning motor skill quickly
and ability to achieve high level of performance in sports, it is focuses on the performance in a sport.

Six components of Skill-related physical fitness (HRPF) are:

1. Agility
2. Balance
3. Coordination
4. Power
5. Reaction Time
6. Speed

Activity 3: Where Am I?

Directions:
A. Identify and classify the pictures based on the components of health-related physical fitness.
B. Encircle the letter/s of the correct answer.

1. a. Body Composition
b. Cardiovascular endurance
c. Flexibility
d. Muscular endurance
e. Muscular strength

2. a. Body Composition
b. Cardiovascular endurance
c. Flexibility
d. Muscular endurance
e. Muscular strength

3. a. Body Composition
b. Cardiovascular endurance
c. Flexibility
d. Muscular endurance
e. Muscular strength

4. a. Body Composition
b. Cardiovascular endurance
c. Flexibility
d. Muscular endurance
e. Muscular strength

5. a. Body Composition
b. Cardiovascular endurance
c. Flexibility
d. Muscular endurance
e. Muscular strength
Physical Activity and Exercise
Activity 1: Day to Day Activities! (Group Work)

Directions:
A. Form a group
B. List any day to day activities that you perform every day in 2 min and answer the question below.
C. Write as many as you can.
D. The leader will present their answer to the class afterwards.

Day to Day Activity Bucket List

Ex.
Washing Dishes

Question:
Based on your answer. What is Physical Activity?
_____________________________________________________________________________________
_____________________________________________________________________________________
____________________________________________________.

Physical Activity is any movement made by the skeletal muscles that uses up energy. Physical activity
includes all the activity that you do every day such as running, swimming, dancing, washing dishes etc.
Exercise is considered physical activity but more structured and planned. Regular physical activity is
important for the brain and it has proven to improve memory, not only can improve memory, it can also
improves our health and helps lower risk of illness like cancer, hypertension, cardiovascular disease, and
diabetes. Regular physical activity is one of the most important things you can do for your health. Many
people do exercise and physical activities at home, in school and at the gym.

Three Types of Physical Activities

1. Aerobic Activities
2. Muscle-Strengthening Activities
3. Bone-Strengthening Activities

Guidelines for Aerobic Exercise (FITT PRINCIPLE)

Frequency – The number of times you exercise per week. When doing cardio exercises,
especially to lose weight, frequency is an important factor to make it more effective. Start
cardio exercises for at least 3 days a week for the first few weeks, with not more than 2 days’
rest between sessions. Afterwards, we can gradually increase the frequency of exercise to 5
days a week.

Intensity – The degree of intensity is based on the amount of work you have to put in. It is also
refers to the difficulty level of the workout. When you’re doing cardio, such as jogging, it’s equal
to the speed and distance of your running. When you’re strength training, it’s the number of
weight lifting reps you end up completing.
Time – More time spent doing aerobic exercises means more calories burned and an increase in
endurance. We can at least do 20 minutes per session at first, then gradually increase it to 60
minutes.

Type - Running, jogging, sprinting, swimming, and playing contact sports such as basketball are
some activities that we can do to improve our heart rate. It is also important to try different
exercises and activities to avoid boredom.