Most Essential Learning Competencies
Health-Related Fitness (HRF) Status,
Barriers, to Physical Activity Participation,
and One’s Diet
Objectives:
• Identify the concepts of Health- Related
Fitness
• Demonstrate the factors of Health-
Related Fitness
• Perform well the Health-Related Fitness
through self-confidence and self-esteem.
Warm-up Exercise
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LESSON 1: A WAY TO GET FIT
Activity 1: Let Me Think!
Directions: Complete the table below by listing all physical activities you have
engaged in before and activities you are engaged in at present.
When I was a kid, I used to… Now I’m a young adult, I do ….
PHYSICAL ACTIVITY
It is any movement made by the muscles of the
body that requires exertion of energy such as
running, swimming, dancing, etc
PHYSICAL ACTIVITY
Exercising is considered physical activity but more
structured and planned. Regular physical activity
promotes a healthy lifestyle as it improves our
health and helps lower risks to illnesses like
cancer, hypertension, cardiovascular disease, and
diabetes. It is necessary for us to engage in
physical activities to enhance our level of
fitness.
What is Health-Related
Fitness?
The ability of the body to meet the
demands of daily physical effort and
activity, to have enough energy reserve
for unexpected emergencies and to
enjoy the feeling of well being that
regular exercise brings.
HEALTH-RELATED FITNESS
Body Composition Muscular Endurance
Muscular Strength Flexibility
Cardio-respiratory
Endurance
Body Composition
❖ The relative percentage of muscle fat
bone and other tissues that comprise
the body.
❖ How to find body comp.:
▪ Body Mass Index (BMI)- kg/m2
▪ Body Fat Percentage
▪ Hydrostatic Weighing
Body Composition
Activity 2: Check it out!
Directions: Measure you weight, height, and waistline then compute
you body mass index (BMI).
Week 1 Week 2 Week 3 Week 4 Week 5
1. Weight
2. Height
3. Waistline
4. BMI
Muscular Endurance
❖ Is the ability of the muscle or group of
muscles to sustain repeated contractions
against a resistance for an extended period
of time .
❖ In strength training, muscular endurance
refers to the number of repetitions of a
single exercise you can do without
needing to stop and rest. Examples include
how many times you can do a full squat, a
sit-up, or a bicep curl with a light-to-
moderate weight before breaking form.
Muscular Endurance
❖ Is the ability of the muscle or group of
muscles to sustain repeated contractions
against a resistance for an extended period
of time .
❖ In strength training, muscular endurance
refers to the number of repetitions of a
single exercise you can do without
needing to stop and rest. Examples include
how many times you can do a full squat, a
sit-up, or a bicep curl with a light-to-
moderate weight before breaking form.
Muscular Endurance
Principles in Training for Muscle
Endurance
⮚Choosing Exercises
⮚Loading and Volume
• Novice and intermediate training: Relatively light
loads should be used in the range from 10 to 15
repetitions.
• Advanced training: Various loading strategies can be
used for multiple sets per exercise in the range of 10 to
25 repetitions per set or more, in a periodized,
progressive program leading to a higher overall volume.
Muscular Endurance
⮚ Rest Period
Short rest periods should be used for muscle endurance training.
⮚ Frequency
The frequency of training for muscular endurance is similar to that for building
larger muscles:
• Beginner training: 2–3 days each week when training the entire body.
• Intermediate training: 3 days per week for total-body workouts and four days per
week if using split routines for upper and lower body workouts.
• Advanced training: Use a higher frequency of four to six days per week if the
workouts are split by muscle group.
⮚ Repetition Velocity
Different speeds of contraction can be used based on the number of repetitions.
• Intentionally slow velocities: Use when performing a moderate number of
repetitions (10 to 15).
• Moderate to fast velocities: These are more effective when you train with a
larger number of repetitions, such as 15 to 25 or more.
Muscular Endurance
Below are examples of five top exercises that can help you improve your muscular endurance.
They require no equipment and you can do them at home.
1. Plank
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•To start, lie flat on your stomach (hips touching the ground) with your legs flat and upper body
propped up by your forearms.
•Tightening your lower back and shoulder muscles, raise your hips off the ground.
•Hold for as long as you can (aim for intervals of 30 to 45 seconds) and then relax. That completes
one repetition (rep).
Tips:
•Perform 5 reps of your longest hold possible.
•At the end of the 5th rep, your arms should be quivering. This is a good indication that you’re pushing your limits.
Muscular Endurance
2. Body weight squats
•Start by standing upright with your feet placed in a position slightly wider than shoulder-width
apart, and your toes pointed straight ahead.
•Bend your legs and drop your buttocks down to the height of your knees. Your legs should
form a 90-degree angle when you’re at the bottom of the movement.
•With your weight on your heels, push yourself back upright, squeezing through your glutes
(buttock muscles) on the way up.
•Perform 5 sets of 25 repetitions. Adjust this rep number if you feel you can do more at the
end of each set.
Tips:
•Maintain good form by keeping your chest out and shoulders back. Don’t let your torso become parallel with the
ground.
•Try a variation on this traditional squat by widening your stance and pointing your toes outward. This move will target
the inside of your thighs.
Muscular Endurance
3. Walking lunges
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•Stand upright with your feet shoulder-width apart.
•With your right leg, take a large step forward, then drop your body down so
that your back leg touches the ground.
•Push down through your front heel and stand back upright.
•Repeat the same motion with your left leg.
•Perform 5 sets of 30 lunges (15 on each leg, per set).
Tip: Resist the urge to drop your torso. Keep your abdomen upright.
Muscular Endurance
4. Pushups
•Start by lying flat on your stomach.
•Push yourself off the ground into a plank position. Hold your body up with your
toes and with your hands (not your forearms, as with the plank described above).
•Lower yourself back down, letting your chest touch the ground.
•Promptly push down on your palms and raise your body back to a plank
position.
•Perform 5 sets of 15 repetitions (adjust as needed).
Tip: If this movement is too advanced for you, start with your weight on your knees instead of your toes.
Muscular Endurance
5. Situps
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•Start by lying flat on your back, with your legs bent and your feet flat on the
ground. Place your hands beneath your neck, with your elbows out to the sides.
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•Clench your stomach muscles and bring your torso up so that it’s flush with your
thighs. Resist the urge to use momentum, rather than your muscles, to bring your
body up.
•Guide your body down in a controlled motion to maximize your muscle use.
•Perform 5 sets of 25 repetitions.
Tip: When doing situps, use a yoga mat to keep your tailbone from rubbing uncomfortably on the ground.
Activity 3: Let’s do it!
Directions: Perform the muscular endurance exercises following the
procedures safely as a one way of developing their habit to fitness.
Safety Reminder: Be sure to do the warm-up exercises before performing the muscular endurance
exercises.
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Activity 3: Let’s do it!
Directions: Perform the muscular endurance exercises following the
procedures safely as a one way of developing their habit to fitness.
Safety Reminder: Be sure to do the warm-up exercises before performing the muscular endurance
exercises.
Share on Pinterest
Activity 3: Let’s do it!
Directions: Perform the muscular endurance exercises following the
procedures safely as a one way of developing their habit to fitness.
Safety Reminder: Be sure to do the warm-up exercises before performing the muscular endurance
exercises.
Share on Pinterest
Activity 3: Let’s do it!
Directions: Perform the muscular endurance exercises following the
procedures safely as a one way of developing their habit to fitness.
Safety Reminder: Be sure to do the warm-up exercises before performing the muscular endurance
exercises.
Share on Pinterest
Aerobic Activities
During aerobic activity, oxygen is
delivered to the muscles in our body
allowing us to sustain the physical
activity for few minutes.
Aerobic Activities
(also known as cardio) is physical exercise of
low to high intensity that depends primarily
on the aerobic energy-generating process. ...
Generally, light-to-moderate intensity
activities that are sufficiently supported by
aerobic metabolism can be performed for
extended periods of time.
Muscle Strengthening
Activities
Muscle contraction occurs during a muscle
strengthening activity. The repetitive
contractions during exercise cause damage to
muscle fibers. However, these muscle fibers
are ready to be repaired once they get
damaged. The repair of muscle fibers happens
after exercise while muscles are at rest. There
will be new muscle fibers produced to replace
and repair those fibers that were damaged. The
muscles in the body then start to grow larger
and stronger.
Bone Strengthening
Activities
Bone growth is stimulated by
physical stress. As skeletal
muscles contracts, they pull their
attachment on bones causing
physical stress. This consequently
stimulates bone tissue, making it
stronger and thicker. Such bone
strengthening activities can
increase bone density throughout
our skeletal system.
FITT Principle
-is a great way of monitoring your
exercise program. The acronym FITT
outlines the key components of an effective
exercise program, and the initials F, I, T, T,
stand for: Frequency, Intensity, Time and
Type.
How often you exercise
How hard you exercise
How long you exercise
What kind you exercise
3 ENERGY SYSTEMS
❖ Anaerobic alactic Energy System
(ATP-CP)
❖ Anaerobic Lactic (Glycolytic)
Energy System
❖ Aerobic Energy System
Anaerobic alactic Energy System
(ATP-CP)
This energy system provides immediate energy through
the breakdown of these stored high energy phosphates.
If this energy system is 'fully stocked' it will provide
energy for maximal intensity, short duration exercise for
between10-15 seconds before it fatigues.
Think of the ATP-PC system as the V8 of your energy
systems – it provides you with the most 'power'
because it produces ATP more quickly than any other
system and because of this it fuels all very high
intensity activities. It's downfall however is that it burns
out very quickly.
Anaerobic Lactic (Glycolytic) Energy
System
The anaerobic glycolytic system produces a lot of power,
but not quite as much or as quickly as the ATP-PC
system. However it has larger fuel supplies (a bigger
fuel tank) and doesn’t burn all its fuel as quickly as the
ATP-PC system, so it doesn't fatigue as quickly as the
ATP-PC system..
The contribution of the fast glycolytic system to energy
production increases rapidly after the initial ten seconds
of intense exercise. This coincides with a drop in power
output as the immediately available phosphagens, ATP
and PC begin to run out.
Anaerobic Lactic (Glycolytic) Energy
System
By about 30 seconds of sustained activity the
majority of energy comes from the anaerobic
glycolytic system. At 45 seconds of sustained
intense activity there is a second decline in power
output. Exercise beyond this point has a growing
reliance on the aerobic energy system, as the
anaerobic glycolytic system starts to fatigue.
Aerobic Energy System
The aerobic energy system utilises fats, carbohydrate
and sometimes proteins for re-synthesising ATP for
energy use.
The aerobic system produces far more ATP than either
of the other energy systems but it produces the ATP
much more slowly, therefore it cannot fuel intense
exercise that demands the fast production of ATP.
Think of the aerobic system as the big diesel bus with
a massive fuel tank as opposed to the V8 car of the
ATP-PC system and the V6 car of the anaerobic
glycolytic system.
Aerobic Energy System
While the aerobic system doesn’t produce nearly as
much power as the other systems, a major feature is its
capacity which is virtually limitless, as it just keeps on
producing ATP.
Think of this capacity as the fuel tank of the diesel bus
– it is so big that it’ll hardly ever run out of fuel.
The aerobic system consists of three processes or
‘stages’ each of which produce ATP.
These stages involve more complex chemical reactions
than the other energy systems which is why ATP
production is much slower. (The more complex the
process - the longer it takes to produce ATP
Eating Habits:
2 forms
Underweight – are often found to suffer
from malnutrition due to lack of
adequate nutrients in the body.
Overweight – is also found to be one of
the leading causes of overweight and
obesity.
Sleep Management
– is essential to everyone’s health. However, a
lot of people, in particular teens, practice bad
sleeping habits such as:
Staying up all night – this is the most common
bad sleeping habit of most people.
Internet addiction – Social media is massively
addictive.
Eating before sleep – can cause discomfort
preventing us from falling asleep easily.
Stress Management
– stress happens for many reason, it can
lead to many health concerns such as
difficulties in sleeping, poor immunity,
hypertension and even heart disease.
To be aware of our own health, we should
practice a healthier lifestyle – through
balanced diet, regular physical activity and
enough sleep.
Think-Pair-Share
1.What are the effects of various bad
health habits?
2.Explain on how to find ways or
solutions towards maintaining good
health habits.
Question and answer;
1. How are you going to reduce
your stress?
2.Give some examples to reduce
stress.
Time/Period Monday Tuesday Wednesday
Give name of foods that belong
to the following food group.
GO GROW GLOW
