Physical Education 11

Quarter 3 – Module 2:
Fitness Enhancement Through
Physical Activities
 What I Need to Know
This module was designed and written with you in mind. It is here
to help you master the Health related and skills related fitness. The
scope of this module permits it to be used in many different learning situations. The
language used recognizes the diverse vocabulary level of students. The lessons are
arranged to follow the standard sequence of the course. But the order in which you
read them can be changed to correspond with the textbook you are now using.

The module is divided into two lessons, namely:

● Lesson 1 – Components of Health-Related Fitness

● Lesson 2 – Principles of training and Barriers to Physical Activity ●
Lesson 3 – Importance of Good Nutrition

At the end of the lesson, you should be able to;

Self-assesses health-related fitness (HRF) status, barriers to physical activity
assessment participation and one’s diet. PEH11FH-IIg-i-6

Lesson
Componentsof
1 HealthRelated Fitness
At the end of the lesson, the learners should be able to;
⮚ Identify the components of health-related fitness, and ⮚ Define
the health-related and skills-related fitness.

Definition and examples of the components of fitness

Health-related
components Definition Example

Body The relative percentage of muscle, fat, bone, and The gymnast has a lean body
Composition other tissues that comprise the body. A fit person composition to allow them to
has a relatively low, but not too low, percentage of propel themselves through the
body fat (body fatness). air when performing on the
asymmetrical bars

The ability of the heart, blood vessels, blood, and

respiratory system to supply fuel and oxygen to
the muscles and the ability of the muscles to Competing a half marathon
Cardiovascular
Fitness utilize fuel to allow sustained exercise. A fit person with consistent split times
can persist in physical activity for relatively long across all parts of the run
periods without undue stress.

The range of motion available in a joint. It is A gymnast training to

affected by muscle length, joint structure, and increase hip mobility to
Flexibility other factors. A fit person can move the body joints improve the quality of their
through a full range of motion in work and in play. split leap on the beam.
 The ability of the muscles to repeatedly exert A rower repeatedly pulling
Muscular themselves. A fit person can repeat movements for their oar against the water to
Endurance a long period without undue fatigue. propel the boat towards the
line.

The ability of the muscles to exert an external force Pushing with all one’s force in
or to lift a heavy weight. A fit person can do work a rugby scrum against the
Strength or play that involves exerting force, such as lifting resistance of the opposition
or controlling one’s own body weight. pack.

The 6 Components of Skill-related Fitness

Parts of physical fitness that help a person perform well in sports and activities that
require certain skill
Different sports/activities require different combinations of Skill-related fitness.

Skill-related
components Definition Example

The ability to change the A badminton player moving

position of the body around the court from back to
Agility quickly and control the front and side to side at high speed
movement. and efficiency.

The ability to maintain the A sprinter holds a perfectly still

body’s center of mass above sprint start position and is ready
Balance the base of support. to go into actions as soon as the
gun sounds.

The ability to use two or A trampolinist timing their arm

Coordination more body parts together. and leg movements to perform the
perfect tuck somersault

The ability to perform A javelin thrower applies great

Power strength performances force to the spear while moving
quickly. their arm rapidly forward.

The time taken to respond to A boxer perceives a punch from

Reaction Time a stimulus. their left and rapidly moves their
head to avoid being stuck.

The ability to put body parts A tennis player moving forward

Speed into motion quickly. from the baseline quickly to reach
a drop shot close to the net.

Activity 1. MY FITNESS JOURNEY

Direction: Complete the table below. The first row has been filled for you as an
example. Write your answer on a separate sheet of paper.
Components of
How to Integrate
Health-Related Description Benefit(s)
in Your Real Life
Fitness
 It reduces the risk
of death from
It is the ability to heart attack or
20 to 30 minutes
1.Cardiovascular exercise without stroke and
jogging at least 2
Endurance becoming overly reduces the risk of
to 4 time per week. having any
tired
cardiovascular
disease.

2.

3.

4.

5.

What’s In
Activity 2: Match and Fill
Direction: Written below are descriptions of the principles of training. A “Word Pool”
is given on the next page which contains the word/s that match the descriptions.
Write your answers in your answer sheet.

1. This is the most basic principle that indicates doing “more than normal”.
2. Refers to number of times a physical activity is done each week.
3. It is a gradual increase exerting effort or load that is done not too slowly, nor
to rapidly.
4. This is when the body does not have time to adapt to training and as a result
the fitness of the athletes declines, and they are more at risk of becoming ill
or injured.
5. It is also referred to as the magnitude of the effort required to perform an
activity or exercise.
6. This suggests that overloading must specifically train a desired body part to
improve.
7. It is the duration or the length of session of a physical activity.
8. This shows that benefit and changes achieved from overload will last only if
training is continuous.
9. Training is manipulated by offering a variety of training
10. All athletes are different. Training must be related to the athlete’s age and
gender, their injury status and fitness level.

WORD POOL
Overload principle Intensity Frequency Principle of Progression
Overtraining Principle of Specificity Time Type Individual
Needs Principle of Reversibility
 What’s New

Lesson

2 Principles of training and

Barriers to Physical Activity

At the end of the lesson, the learners should be able to;

a. Identify the principles of training and barriers to physical activities.

b. Write an essay about ‘How to enhance my Fitness During Pandemic’.
DEFINITION AND DESCRIPTIONS OF PRINCIPLE OF TRAINING
The principle of training should be thought of as the “golden rules” of making fitness
training work for the individual participant. Following these golden rules will help to
guarantee success and will carry athletes towards their training and performance
goals. All training is aimed at creating long-term physical changes in the body
systems. These changes are referred to as adaptations.
Specificity-training must be relevant to the individual and their sport. This can be
achieved by tailoring training specifically for the sport or even the position that the
individual plays, the muscle groups that they use most of the dominant energy
system of the athlete.
Progressive Overload-training frequency, intensity, time, or type must be increased
over the training period to ensure that the body is pushed beyond its normal rhythm.

FITT- (Frequency, Intensity, Time, Type)

Frequency-is increased by training a greater number of times each week.

Intensity-is increased by lifting a greater resistance, such as with weight training,
or by training at a higher percentage of maximum heart rate (maxHR). This can be
done either as continuous or interval training.
Time-can be manipulated by training for longer, reducing recovery times or by
completing a greater number of sets or repetitions (also known as reps).
Type- type of training is manipulated by offering a variety of training types and
experiences to the athlete by combining training methods.
Individual needs-all athletes are different. Training must be related to the athlete’s
age and gender, injury status, and fitness level. Any training that fails to be relevant
to the individual will fail to motivate the athlete and will prove to be unsuccessful in
the long term.
Rest and recovery- physical adaptations occur during the recovery and non-active
period of the training cycle. Therefore, athletes and trainers must achieve the right
amount of rest between sessions, good sleep patterns, and the right nutrition,
including the use of protein, to help repair the damage caused by intense training.
Reversibility-systems reverse or de-adapt if training stops or is significantly reduced
or injury prevents training from taking place. It is essential to avoid breaks in training
and to maintain the motivation of the athlete.
Overtraining- if an athlete does not have sufficient rest periods then they are at risk
of overtraining this is when the body does not have time to adapt to the training and
as a result, the fitness of the athlete declines, and they are more at risk of becoming
ill or injured.
BARRIERS TO PHYSICAL ACTIVITY

Many technological advances and conveniences that have made our lives easier and
less active, many personal variables, including physiological, behavioral, and
psychological factors may affect our plans to become more physically active.
Understanding common barriers to physical activity and creating strategies to
overcome them may help make physical activity part of daily life. People experience
a variety of personal and environmental barriers to engaging in regular physical
activity.

Personal Barriers

With technological advances and conveniences, people’s lives have in many ways
become increasingly easier, as well as less active. In addition, people have many
personal reasons or explanations for being inactive. The most common reasons
adults do not adopt more physically active lifestyles are cited as
● insufficient time to exercise
● inconvenience of exercise
● lack of self-motivation
● non-enjoyment of exercise
● boredom with exercise
● lack of confidence in their ability to be physically active (low self-efficacy)
● fear of being injured or having been injured recently
● lack of self-management skills, such as the ability to set personal goals,
monitor
● progress, or reward progress toward such goals
● lack of encouragement, support, or companionship from family and friends
● non-availability of parks, sidewalks, bicycle trails, or safe and pleasant
walking
● paths close to home or the workplace

The top three barriers to engaging in physical activity across the adult lifespan are: ●
time
● energy
● motivation
In a 2013 study that aimed to identify the external and internal barriers to physical
activity and exercise participation among middle-aged and elderly individuals the
most common external barriers among the middle-aged and elderly respondents were
'not enough time', 'no one to exercise with' and 'lack of facilities'. The most common
internal barriers for middle-aged respondents were 'too tired', 'already active enough',
'do not know how to do it' and 'too lazy', while those for elderly respondents were 'too
tired', 'lack of motivation' and 'already active enough’.
Other barriers include:

∙ cost ∙ facilities
∙ illness or injury ∙ transportation
∙ partner issues ∙ skill
∙ safety considerations ∙ childcare
∙ uneasiness with change ∙ unsuitable programs
 Environmental barriers

The environment in which we live has a great influence on our level of physical
activity. Many factors in our environment affect us. Obvious factors include the
accessibility of walking paths, cycling trails, and recreation facilities. Factors such as
traffic, availability of public transportation, crime, and pollution may also have an
effect. Other environmental factors include our social environment, such as support
from family and friends, and community spirit. It is possible to make changes in our
environment through campaigns to support active transportation, legislation for safer
communities, and the creation of new recreation facilities.

What is It

Activity 3: CROSSWORD PUZZLE

Directions: Identify the different events in Athletics. Write your answer on a

separate sheet.

Down
1 An event where an
athlete
. runs and
throws a spear.
3 An event where an
athlete
. throws a heavy
disc as far as possible.
5 An event where an
athlete
. must hop, step
and jump into the
sand pit.
6 An event where an
athlete
. combines
speed, agility and
strength to leap as far
as possible.
7 An event where an
athlete
. runs over a
short distance.

Across
2. An event where an athlete must leap over a number of barriers placed at specific are
around the track.
4. An event where an athlete throws a heavy spherical ball as far as possible.
8. An event where an athlete runs carrying a baton to pass onto the next runner.
9. An event in which an athlete must jump using a long flexible pole over a bar.
10. An event in which an athlete must jump unaided over a horizontal bar.
 Lesson
Importance of Good
3 Nutrition
At the end of the lesson, the learners should be able to;
a. Define what is nutrition
b. Identify the importance of proper nutrition

Nutrition-is the health branch that stresses the importance of food for growth and
development, as well as in lowering the chances of acquiring diseases and illness.
Proper nutrition relies on the mix of food with varying nutrients that we need to eat
every day. Having too much or too little of these nutrients can lead to illnesses. The
key principles of nutrition are adequacy, balance, and variety.

What are the nutrients?

❖ Nutrients are important food substances that help our body function properly. It
provides energy and facilitates the growth and repair of cells. There are six types of
nutrients: water, protein, carbohydrates, fats vitamins, and minerals.
❖ Macronutrients such as carbohydrates, fats, proteins, and water are required by the
body in a large amount. Micronutrients such as vitamins and minerals are only
needed in very little amounts.

Why it is important?
Most people know good nutrition and physical activity can help maintain a healthy
weight. But the benefits of good nutrition go beyond weight. Good nutrition can help:
What is good nutrition?
Good nutrition means your body gets all the nutrients, vitamins, and minerals
it needs to work its best. Plan your meals and snacks to include nutrientdense foods
that are also low in calories.

What are the effects of bad nutrition?

The purpose of recovery nutrition is to replenish fluid, electrolyte, and
glycogen. It also aids in making new muscle protein and cellular components as well
as promotes proper immune functions.

How to Maintain a Healthy Eating Lifestyle

What you eat each day affects your health and how you feel now and in the
future. Good nutrition plays a major role in helping you lead a healthy lifestyle. When
combined with physical activity, your diet can help you reach and maintain a healthy
weight and reduce your risk of chronic conditions such as diabetes or heart disease
and promote overall health and wellbeing.

Maintaining a Healthy Lifestyle

To maintain your healthy eating habits, try the following tips.
❖ Add More Fruits & Veggies
❖ Prepare Healthy Snacks
❖ Reduce Fat, Salt, and Sugar
❖ Control Portion Sizes
❖ Practice Healthy Eating in School
What are ways to improve eating habits?
Reflect, Replace, Reinforce: a process for improving your eating habits
❖ REFLECT on all specific eating habits, both bad and good; and identify common
triggers for unhealthy eating.
❖ REPLACE unhealthy eating habits with healthier ones.
❖ REINFORCE it with new, healthier eating habits.

What I Have Learned

Great job! It seems that you already equipped with the information
that you have learned from the past learning sessions so let us try to
answer the next activity for a better understanding of the learning
session. Activity 4: Self Reflection
Directions: Give at least 5 examples of physical activity that are usually you do.
Identify what type of health-related fitness component it belongs. Write your answer
in the table given below.

Activities Health-Related Fitness Component

1. Example- Running Cardiovascular fitness

2.

3.

4.

5.

1. What is the role of physical activity in your life?

2. Do you think that being physically fit and healthy is important? Why or why not?
3. I have learned that health related fitness exercises have?

Assessment
Directions: Read each statement carefully. Choose the best answer. Write your
answer on a separate sheet.
1. Which of the following is not an example of skill-related fitness?
a. Agility c. Flexibility
b. Coordination d. Reaction Time

2. Which of the following is NOT good to maintain your healthy eating habits?
a. adds more fruits and veggies c. prepares unhealthy snack.
b. control portion sizes d. reduces fat, salt, and sugar.

3. Which statement is correct about balance?

a. the ability to control the body’s position either stationary or while moving.
 b. the ability to change the body’s position and direction fast.
c. the ability to exert maximum contraction instantly in an explosive burst of
movement.
d. the ability to move your body or part of your body quickly.

4. Which of the following are the benefits of good nutrition?

a. reduces high blood pressure. c. improves your well-being
b. increases your energy level. d. all of the above

5. the following are examples of personal barriers except?

a. lack of self-motivation c. traffic
b. insufficient time to exercise. d. boredom with exercise

6. What are the health-related components of fitness?

a. Cardiovascular endurance, muscular strength, muscular endurance,
flexibility, and body composition
b. Agility, balance, coordination, power, reaction time and speed
c. Cardiovascular endurance, muscular strength, power, reaction time and
speed
d. Agility, balance, coordination, flexibility, and body composition

7. It contains the proper quantities and proportions of the needed nutrients to

maintain good health.
a. nutrients b. balanced diet c. eating habits. d. food pyramid

8. Which two of the following are not aspects of skills related fitness?
a. Agility, reaction time c. Cardiovascular, flexibility
b. Power, speed d. Balance, coordination

9. Which of the following would be most important to a shot putter.

a. Agility c. Muscular Endurance
b. Flexibility d. Power

10. Found to be one of the leading causes of overweight and obesity?

a. Overweight b. Overeating
c. Bad sleeping habit d. Eating before sleeping.