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Course Code : Physical Education II

Descriptive Title : FITNESS EXERCISE
Term : 2ND semester SY 2020 – 2021
Credit : 2 units
Time Duration and Class Schedule: 36 hours (2 hours/week)
Pre-requisite : none
Date Updated : December 26, 2020
Subject-In-Charge : May Josefa S. Buslig, Sheila Mae Carol A. Buslig, Jemille Garcia, Hopelyn Operio

KSU VISION: A knowledge and technology hub in the Asia Pacific Region.
KSU MISSION: Kalinga State University shall primarily provide advanced education, professional instruction, and training in the arts, agriculture,
forestry, social and natural science and technology, and other relevant fields of study. It shall also promote and undertake research and
extension services and provide progressive leadership in its area of specialization
QUALITY POLICY: Kalinga State University is committed to provide quality education ad engage in relevant research, effective extension services, and
viable income-generating projects that satisfy the needs of its stakeholders and other interested parties towards sustainable
development through good governance.
Steadfast to develop the human resource of Kalinga, the Philippines, and the Asia Pacific; and
United to comply with statutory and regulatory requirements and t continuously implement a monitoring and evaluation system to
improve the effectiveness of its Quality Management System.

PROGRAM OBJECTIVES (Tertiary Physical Education Program):

1. Active and Healthy Living
1.1 Participate in moderate to vigorous physical activities per national and global recommendations on physical activities for health,
1.2 Adopt movement competencies to independent physical activity pursuits that are health-enhancing and personally requesting.
1.3 Monitor progress and evaluate achievement of personal fitness and dietary goals.
1.4 Practice empathy, fair play, show respect for different abilities through interpersonal communication skills and emotional regulation during
physical activity participation.
2. Advocacy and Promotion
2.1. Devise, apply and appraise a range of strategies to improve their physical activity performances and others.
2.2. Enhance and advocate for one's personal and others' fitness, safety, and well-being through physical activity participation and leadership
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2.2. Promote practical and creative interventions that will create community connection and contribute to the school's health and well-being and the
larger community.

I. COURSE DESCRIPTION:
This course provides experiences in core stability. Strength and mobility training. It includes goal-setting exercises, progression and regression,
and periodic assessments to develop various fitness components.
II. COURSE REQUIREMENTS:
Physical Activity Readiness Questionnaire (PAR-Q)
Physical Activity Logs (PAL)
Food Log (FL)
Assignments/Quizzes
Practical Examinations
III. GRADING SYSTEM
1. Midterm Grade = Class Standing (60%) + Midterm Examination (40%)
2. Tentative Final Grade = Class Standing (40%) + Final Examination (60%)
3. Final Grade = 1/3 Midtern Grade + 2/3 Final Grade
IV. TEACHING [Link]/STRATEGIES:
Interactive Lecture/Discussion
Collaborative Task
Experiential Learning
Return Demonstrations
V. COURSE OUTCOMES WITH SUMMATIVE ASSESSMENT TASKS:
Course Outcomes Summative Evaluation Tasks
1. Define and understand Fitness, Exercise, and Health Online Assignments/Quizzes Simulation movement Analysis Performance
2. Learn the value of Skill-Related and Health-Related Physical Activity Logs test
Fitness and innovate new ideas on how to improve Food Logs Self-Assessment
oneself. Video demonstration Reading Tasks
3. Develop a personal fitness program based on age, Poster Making/Piccolage
gender, fitness level, and goals built on the principles of
training and the FITT principles
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VI. COURSE OUTLINE WITH TIME FRAME:

Week Topic
Week 1 KSU Mission, Vision, Goals, and Objectives, Quality Policy
Course Orientation
Week 2 INTRODUCTION TO PHYSICAL ACTIVITY TOWARDS HEALTH & FITNESS (PATHFIT)
- Global Recommendation on Physical Activity for Health
- Philippine National Guidelines on Physical Activity
- Filipino Pyramid Activity Guide
- Benefits of Physical Activity
Week 2 UNDERSTANDING FITNESS and EXERCISE
- Components of Physical Fitness
- Benefits of Exercise
- Facts and Fallacies In Fitness and Exercise
- Gender Norms in Physical Activity and Exercise
Week 3 TRAINING PRINCIPLES IN FITNES
- Principles of Training
- The FITT Principle
- Components of a Fitness Exercise Program
- Set Goals for Exercise
- Understanding Major Muscle Groups
Week 4-5 THE WARM-UP
Week 6-7 CARDIOVASCULAR ENDURANCE TRAINING
- Dance aerobics
Week 8 MIDTERMS
Week 9 – 14 MUSCULAR STRENGTH AND MUSCULAR ENDURANCE (RESISTANCE) TRAINING
- Body weights
- Free weights
Week 15 - 16 FLEXIBILITY TRAINING
- Stretching exercises
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Week 17 NUTRITION FOR SPORTS AND EXERCISE

Week 18 Submission of PA Logs, Food Logs, and Fitness Portfolios

VII. COURSE CONTENT

Intended Learning Outcome Topics Teacher Assessment Resources/ Reference
Learning Tasks Materials
Activities
Discuss and share insights on the KSU Vision, Mission, Goals, and Online lecture Poster Student KSU Student Handbook
VMGO of the University Objectives, Quality Policy Making Handbook
Course Orientation Class
Orientation
Recognize the role of Physical INTRODUCTION TO PHYSICAL Collaborative Monthly Instructional Chastin, S, De Clercq, B. and Van
Cauwenberg, J. ( 2018, November 8) In
Activity in managing one's health ACTIVITY TOWARDS HEALTH & Learning Physical material Tackling our Physical inactivity pandemic,
we risk ignoring those who need the
FITNESS (PATHFIT) Activity Log most help. The Conversation. Retrieved
Engage in moderate to vigorous - Global Recommendation on Interactive (PAL) December 10, 2020 from
[Link]
physical activities (MVPAs) per Physical Activity for Health Lecture our-physical-inactivity-pandemic-we-risk-
global recommendations and - Philippine National Guidelines Online Quiz ignoring-those-who-need-the-most-help-
106456
national guidelines on Physical Activity
- Filipino Pyramid Activity Guide Poster/Matrix Bupa (n.d.) Types of Exercises.
[Link]
- Benefits of Physical Activity Making information/exercise-fitness/types-of-
exercise
World Health Organization (2010) Global
Recommendations on Physical Activity for
Health. Retrieved August 15, 2020 from
[Link]
0665/44399/9789241599979_eng.pdf;jses
sionid=8C9B2B70BA586C3D377DF14EE
4731C73?sequence=1

Philippine National Guidelines on Physical

Activity galaw-galaw baka pumanaw
HEALTHBeat; The Official Publication of
the Department of Health. Issue No. 58.
Retrieved August 15, 2020 from
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[Link]
ublications/[Link]

MPRO_admin (2017, July 25) Health,

Wellness, and Heritage: Did you know?
UP Forum. [Link]
wellness-and-heritage-did-you-know/

Physical Activity and COVID-19. (2020,

December 11). Physiopedia, .
Retrieved December 25, 2020
from [Link]
[Link]/[Link]?title=Physical_Act
ivity_and_COVID-19&oldid=262002.
1.4 billion risk disease from lack of
exercise:

WHO (2018, September 6) The Strait

Times. Retrieved December 1, 2020 from
[Link]
billion-risk-disease-from-lack-of-exercise-
who

World Health Organization (n.d.) Global

Strategy on Diet, Physical Activity and
Health.
[Link]
tsheet_women/en/
Self-assess Health-related Fitness FITNESS and EXERCISE Active HRF Test Emboltorio, R. (2014, September 13)
Module in st 1 distance learning.
(HRF) status - Components of Physical Learning Slideshare. Retrieved November 15, 2020
from
Fitness Demonstratio Quiz [Link]
Differentiate physical activity and - Benefits of Exercise n odule-in-st-1-distance-learning
exercise - Classification of Exercise Presentations Picollage Huerto, R. (2014, October 23) District pfstt
- Facts and Fallacies In Interactive ppt presentation. Retrieved December 2,
2020 from
Determine the appropriate Fitness and Exercise Lecture Reflective [Link]
physical activities per - Gender Norms in Physical Integrating Writing O/district-pfstt-ppt-presentation

consideration to or person's Activity and Exercise Technology Luna, C. (2016, July 9) Unit 1: Physical
Fitness - MAPEH 8 (Physical Education)
gender Slideshare.
[Link]
apeh-8-physical-education-unit-1-physical-
fitness
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sittihasiman24 (n.d.) PATHFIT-2-Lecture-

[Link] - Unit I FITNESS AND
EXERCISE. Course Hero.
[Link]
/PATHFIT-2-Lecture-Manualdocx/

Mayo Clinic Staff (2019, May 11) Exercise:

7 benefits of regular physical activity.
Mayo Clinic.
[Link]
lifestyle/fitness/in-depth/exercise/art-
20048389

Bupa (n.d.) Benefits of exercise.

[Link]
information/exercise-fitness/benefits-of-
exercise

Ray, J. (2020, April 22) 14 Facts and

Fallacies About Health, Fitness, and
Exercise That You Must Know.
CalorieBee.
[Link]
routines/Facts-and-Fallacies-on-Health-
Fitness-and-Exercise

tbeardy (2011, May 24) Module b. Slide

Share.
[Link]
-b-7149304

Pineo, H. ( 2019) Time to tackle the

physical activity gender gap. The Lancet
Public Health.
[Link]
2667(19)30135-5.
Set FITT Goals based on training FITNESS EXERCISES AND THE Active Video Gaal, M. (2012, August 28) 7
PRINCIPLES OF EXERCISE AND
Principles to achieve and improve TRAINING PROCESS Learning presentation SPORT TRAINING. TEAM USA.
HRF - Principles of Training Demonstratio [Link]
Triathlon/News/Blogs/Multisport-
- The FITT Principle n Lab/2012/August/28/7-Principles-of-
- Set Goals for Exercise Presentations
Exercise-and-Sport-Training

- Understanding Major aSGuest70060 (n.d.) TRAINING

Muscle Groups PHASES. authorSTREAM Do More With
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Explain how to optimize the - Interactive Presentations.

[Link]
energy system for safe and Lecture 60/
improved performance Integrating JaMila (2017, April 17) The 5 Princicples
Technology of Training: Why We Do What We Do.
[Link]. [Link]
Analyze the parts of an exercise principles-training/
program and design an exercise
Ramos, K. (2015, May 23) Basic
program based on FITT Principles of Fitness. Slide Share.
[Link]
9256/basic-principle-of-fitness
What is the [Link]?
[Link]
content/uploads/2016/09/SMS-What-is-
[Link]

Bille, L. FITT Principle and Workout

Assignment. Lorraine Bille.
[Link]
[Link]

DeaconAtomParrot7 (n.d.) Components of

physical fitness health related. Course
Hero.
[Link]
OMPONENTS-OF-PHYSICAL-FITNESS-
HEALTH-RELATED-PHYSICAL-
FITNESS-Consists-of/

Mayo Clinic Staff (n.d.) Fitness training:

Elements of a well-rounded routine.
[Link]
lifestyle/fitness/in-depth/fitness-
training/art-20044792
Perform cardio-respiratory/aerobic WARM-UPS Active Return Bupa (n.d.) Exercise - getting started.
[Link]
workout CARDIOVASCULAR Learning demonstration information/exercise-fitness/exercise-
getting-started
Distinguish aerobic exercise from ENDURANCE TRAINING Demonstratio
muscle-strengthening activities - Dance Aerobics n Individual Thompson, N. (2020, January 20). How to
. Study Anatomy. ACE.
RESISTANCE TRAINING Presentations exercise [Link]
- Body Weights plans certifications/ace-answers/exam-
preparation-blog/3052/how-to-study-
anatomy/
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Illustrate and describe the - Free Weights Interactive

Warm-up & Stretching. DAREBE PE.
muscular system FLEXIBILITY TRAINING Lecture portfolio [Link]
[Link]
- Stretching Integrating
Apply the FITT principle in Technology Lesson 6: Planning for Physical Fitness.
[Link]
planning a muscular exercise th/frame_found_gr11/rm/module_b_lesson
program _6.pdf
Aerobic Training (2015). Healthy
[Link].
Perform bodyweight exercises [Link]
althy-living/fitness/Pages/Aerobic-
[Link]
Design a fitness plan/program Aerobic Exercise. In Wikipedia.
based on FITT [Link]
cise
JusticeEchidnaPerson2 (n.d.) Muscular
endurance two to three 30 minute
sessions. Course Hero.
[Link]
Muscular-endurance-Two-to-three-30-
minute-sessions-each-week-that-include/

Tang, B. (2014, December 11) What are

Bodyweight Exercises? Calisthnics
Magazine. [Link]
bodyweight-exercises/

Bedosky, L. (2017, December 21).

Exercises for the Perfect Beginner
Bodyweight Workout. Daily Burn Life.
[Link]
bodyweight-workout-exercises/
Fetters, K. (2019, January 12). Your Guide
to Navigating the Free Weights at the Gym
Everything you need to know to get
started. Self.
[Link]
navigating-free-weights-at-the-gym

Nguyen, J. (2016, October 26). The

Fundamental Human Movements.
Student Rec & Wellness Center Long
Beach State University.
[Link]
navigating-free-weights-at-the-gym
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Harris-Fry, N & Stones, J. (2020, November 17). D

The Best Dumbbell Exercises For All
Levels Of Gym-Goer. COACH.
[Link]
mbbell-exercises

Standfield, J. (2017, July 20).

Flexibility Exercise for Beginners.
ACE.
[Link]
and-
resources/lifestyle/blog/6499/flexibility
-exercises-for-beginners/
anuary 2, 2018
Winderl . A. (2018, July 2). The 21 Best
Stretching Exercises for Better Flexibility.
SELF.
[Link]
stretches-slideshow
Flexibility Exercises: 21 Stretches To Help
Improve Your Overall Fitness. Red Box
Fitness. [Link]
flexibility-exercises/
Know the right nutrition to fuel Nutrition for Sports and Exercise Active Food Log Bupa (n.d.) Nutrition for Sports and
Exercise.
the body during exercise, - Carbohydrates Learning [Link]
reduce your risk of injury and healthmanagement/pdfs/sports-nutrition-
- Protein Demonstratio [Link]
illness - Protein Supplements n
Bupa (n.d.) Food for Exercise.
- Healthy Fats Presentations [Link]
Devise/construct a meal plan - Fruits and Vegetables Interactive information/exercise-fitness/food-for-
exercise
- Fluids Lecture
- Meals and Snack Ideas for Integrating Ansel, K. (n.d.) The Difference Between
Healthy and Unhealthy Fats They're not all
Exercise Technology created equal.
[Link]
- ood/types-of-healthy-and-unhealthy-fats

VIII. REFERENCES:
1. Billion risk disease from lack of exercise: WHO (2018, September 6) The Strait Times. Retrieved December 1, 2020 from
[Link]
2. Aerobic Exercise. In Wikipedia. [Link]
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3. Aerobic Training (2015). Healthy [Link]. [Link]

4. Ansel, K. (n.d.) The Difference Between Healthy and Unhealthy Fats They're not all created equal.
[Link]
5. aSGuest70060 (n.d.) TRAINING PHASES. authorSTREAM Do More With Presentations. [Link]
6. Bedosky, L. (2017, December 21). Exercises for the Perfect Beginner Bodyweight Workout. Daily Burn Life. [Link]
bodyweight-workout-exercises/
7. Bille, L. FITT Principle and Workout Assignment. Lorraine Bille. [Link]
8. Bupa (n.d.) Benefits of exercise. [Link]
9. Bupa (n.d.) Exercise - getting started. [Link]
10. Bupa (n.d.) Food for Exercise. [Link]
11. Bupa (n.d.) Nutrition for Sports and Exercise. [Link]
12. Bupa (n.d.) Types of Exercises. [Link]
13. Chastin, S, De Clercq, B. and Van Cauwenberg, J. ( 2018, November 8) In Tackling our Physical inactivity pandemic, we risk ignoring those who need
the most help. The Conversation. Retrieved December 10, 2020 from [Link]
ignoring-those-who-need-the-most-help-106456
14. DeaconAtomParrot7 (n.d.) Components of physical fitness health related. Course Hero. [Link]
PHYSICAL-FITNESS-HEALTH-RELATED-PHYSICAL-FITNESS-Consists-of/
15. Emboltorio, R. (2014, September 13) Module in st 1 distance learning. Slideshare. Retrieved November 15, 2020 from
[Link]
16. Fetters, K. (2019, January 12). Your Guide to Navigating the Free Weights at the Gym Everything you need to know to get started. Self.
[Link]
17. Flexibility Exercises: 21 Stretches To Help Improve Your Overall Fitness. Red Box Fitness. [Link]
18. Gaal, M. (2012, August 28) 7 PRINCIPLES OF EXERCISE AND SPORT TRAINING. TEAM USA. [Link]
Triathlon/News/Blogs/Multisport-Lab/2012/August/28/7-Principles-of-Exercise-and-Sport-Training
19. Harris-Fry, N & Stones, J. (2020, November 17). Dumbbell exercises
20. Huerto, R. (2014, October 23) District pfstt ppt presentation. Retrieved December 2, 2020 from [Link]
pfstt-ppt-presentation
21. JaMila (2017, April 17) The 5 Princicples of Training: Why We Do What We Do. [Link]. [Link]
22. JusticeEchidnaPerson2 (n.d.) Muscular endurance two to three 30 minute sessions. Course Hero. [Link]
endurance-Two-to-three-30-minute-sessions-each-week-that-include/
23. Lesson 6: Planning for Physical Fitness. [Link]
24. Luna, C. (2016, July 9) Unit 1: Physical Fitness - MAPEH 8 (Physical Education) Slideshare. [Link]
physical-education-unit-1-physical-fitness
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25. Mayo Clinic Staff (2019, May 11) Exercise: 7 benefits of regular physical activity. Mayo Clinic. [Link]
depth/exercise/art-20048389
26. Mayo Clinic Staff (n.d.) Fitness training: Elements of a well-rounded routine. [Link]
training/art-20044792
27. MPRO_admin (2017, July 25) Health, Wellness, and Heritage: Did you know? UP Forum. [Link]
know/
28. Nguyen, J. (2016, October 26). The Fundamental Human Movements. Student Rec & Wellness Center Long Beach State University.
[Link]
29. Philippine National Guidelines on Physical Activity galaw-galaw baka pumanaw HEALTHBeat; The Official Publication of the Department of Health.
Issue No. 58. Retrieved August 15, 2020 from [Link]
30. Physical Activity and COVID-19. (2020, December 11). Physiopedia, . Retrieved December 25, 2020 from [Link]
[Link]/[Link]?title=Physical_Activity_and_COVID-19&oldid=262002.
31. Pineo, H. ( 2019) Time to tackle the physical activity gender gap. The Lancet Public Health. [Link]
32. Ramos, K. (2015, May 23) Basic Principles of Fitness. Slide Share. [Link]
33. Ray, J. (2020, April 22) 14 Facts and Fallacies About Health, Fitness, and Exercise That You Must Know. CalorieBee. [Link]
routines/Facts-and-Fallacies-on-Health-Fitness-and-Exercise
34. sittihasiman24 (n.d.) [Link] - Unit I FITNESS AND EXERCISE. Course Hero.
[Link]
35. Standfield, J. (2017, July 20). Flexibility Exercise for Beginners. ACE. [Link]
resources/lifestyle/blog/6499/flexibility-exercises-for-beginners/
36. Tang, B. (2014, December 11) WhatAreBodyweightExercises?CalisthenicsMagazine.[Link]
37. tbeardy (2011, May 24) Module b. Slide Share. [Link]
38. The Best Dumbbell Exercises For All Levels Of Gym-Goer. COACH. [Link]
39. Thompson, N. (2020, January 20). How to . Study Anatomy. ACE. [Link]
blog/3052/how-to-study-anatomy/
40. Warm-up & Stretching. DAREBE PE. [Link]
41. What is the [Link]? [Link]
42. Winderl . A. (2018, July 2). The 21 Best Stretching Exercises for Better Flexibility. SELF. [Link]
slideshow
43. World Health Organization (2010) Global Recommendations on Physical Activity for Health. Retrieved August 15, 2020 from
[Link]
44. World Health Organization (n.d.) Global Strategy on Diet, Physical Activity and Health. [Link]
IX. COURSE POLICIES:
• Students must submit all requirements within the semester.
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• Problems encountered, or any other concerns with the subject, must be discussed with the instructor during the designated faculty consultation
hours.
• The student's responsibility is to come to each class prepared. S/he is also expected to take all examinations on the date scheduled. S/he should
read the assigned lessons before the class. S/he is expected to attend each class and participate actively in the discussions.
• ACADEMIC DISHONESTY: All students of the college are expected to be academically honest. Cheating, lying, and other forms of immoral and
unethical behavior will not be tolerated. Any student found guilty of cheating in examinations or plagiarism of submitted course requirements will (at
a minimum receive a grade of 5.00 or fail in the course. Plagiarism and cheating refer to the use of unauthorized books, notes, or otherwise
securing help in a test, copying tests, assignments, reports, or term papers, representing the work of another person as one's own, collaborating,
without authority, with another student during an examination or in preparing academic work; signing another student name on an attendance
sheet; or otherwise, practicing scholastic dishonesty.
X. ACCOMMODATION FOR SPECIAL STUDENTS:
There shall be no exemptions in the course. Students With Additional Needs (SWAN) and students with prohibitive conditions that have been
diagnosed by a physician shall have their lessons modified accordingly to suit their needs and abilities.
XI. CONSULTATION HOURS: TBA

Prepared by:

MAY JOSEFA S. BUSLIG, MAEd. SHEILA MAE CAROL A. BUSLIG, Phd. JEMILLE GARCIA, MST HOPELYN OPERIO, MST
Subject Teacher Subject Teacher Subject Teacher Subject Teacher

Checked by: Approved by:

ESMERLYN P. BAYANGAN, Ph.D. ROBERT A. RODOLFO, Ph.D.

PE Department Chairman VPASD
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PRE-TEST

PHYSICAL ACTIVITY QUIZ

How much physical activity should you be doing? Take the physical activity quiz and test your knowledge about the importance of staying active.

1. Experts recommend that we undertake regular physical activity to enjoy better health and a reduced risk of many common diseases. But how
much exercise is recommended?
a) an hour of vigorous exercise, such as circuit training or an aerobics class, once a week
b) an hour of light exercise, twice a week
c) at least two and a half hours of moderate-intensity activity a week, or 75 minutes of vigorous-intensity activity
d) an hour of vigorous exercise every day

2. Which of these types of exercise is 'anaerobic'?

a) sprinting 100m
b) going for a steady jog
c) doing a yoga class
d) going for a long bike ride

3. How many people in the world do enough physical activity to keep their hearts healthy?
a) three out of 10
b) four out of 10
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c) five out of 10
d) six out of 10

4. Which of these types of exercise is best at helping you maintain healthy bones?
a) Aerobics
b) weight-bearing exercise
c) resistance exercise
d) all of these

5. To what extent is it true that exercise is an effective way to lose weight?

a) totally true – exercise helps you lose weight very quickly and easily
b) true – but you need to do a very challenging sort of exercise
c) not true – it's quite hard to lose weight through exercise alone
d) totally untrue – exercise doesn't help you to lose weight

6. The risk of which of these illnesses is reduced through regular physical activity?
a) thyroid cancer
b) bowel cancer
c) stomach cancer
d) all of these

7. "Physical activity only makes joint problems, such as osteoarthritis, worse" – true or false?
a) true – physical activity damages the joints
b) true – physical activity will reduce mobility and should be avoided
c) false – it makes no difference
d) false – regular physical activity can help control the pain of osteoarthritis

8. Which of these foods are you most likely to need to increase your diet if you start an exercise program?
a) starchy carbohydrate foods
b) sugary drinks
c) proteins or protein shakes
d) fat
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9. You need to get your heart working harder if you want to get fitter. But what percentage of your maximum heart rate should you aim for during moderate-
intensity activity?
a) 30 to 40 percent
b) 40 to 50 percent
c) 50 to 70 percent
d) 80 to 95 percent]

10. "Once you retire, there is no real point in staying fit and active" – true or false?
a) true – unfortunately, you need to start an exercise program when you're young to achieve fitness and health benefits from exercise
b) partly true – you can make slight gains in fitness, but there aren't any real health benefits
c) partly true – men can still get fitter and feel better after this age, but women gain little after the menopause
d) false – older people can achieve significant fitness and well-being benefits and avoid health problems through regular physical activity

KEY ANSWER
1. C. 6. B
2. A 7. D
3. A 8. A
4. D 9. C
5. C 10. D