This document provides information about physical fitness and health. It discusses the importance of monitoring one's fitness level and defines physical fitness as the ability to perform daily activities without undue fatigue. The key components of physical fitness and health-related fitness are described, including body composition, cardiovascular endurance, flexibility, muscular endurance, and muscular strength. It also discusses the difference between physical activity and exercise. Examples of aerobic, muscle-strengthening, and bone-strengthening activities are provided for different age groups. Barriers to physical activity and influences on food choices are outlined. The document concludes with a task for students to evaluate their weekly physical activities.

1. PHYSICAL EDUCATION and
HEALTH 1
(Exercise for Fitness)

2. HOPE 1
(Health related fitness essentials)
Personal Health
Inventory

3. ANSWER THE PRE-QUIZ ASSIGNED IN
YOUR GOOGLE CLASSROOM

4. INTRODUCTION
In this lesson will cover the following: self-
assessment of Health-Related Fitness (HRF) and
Physical Activity Readiness, health risks factors,
types of eating, stress management, and value of
optimizing one’s health through participation in
physical activity assessments.

5. Objectives of the Lesson:
A. Analyze how some health risk behaviors can influence
the likelihood of engaging in unhealthy behaviors.
B. Analytical and logical reasoning in assessing personal
health assessment
C. Gain Self- confidence and positive outlook in life

6. Physical fitness is important
because_______________

7. Lesson 1:
Health Related Fitness Essentials

8. Why is it important to
consistently monitor one’s
fitness level?

9. What is Physical Fitness?
Physical fitness refers to the ability of
your body to work efficiently, allowing
you to perform activities of daily living.
Being efficient means doing daily
activities without undue fatigue.

10. Physical Fitness
Physical fitness is a combination of health fitness and
body fitness.
Health fitness refers to your body’s ability to fight off
diseases.
Body fitness, is refers to the ability to do strenuous physical or
sports activities without getting tired easily.

12. Components of Physical Fitness
Staying healthy has never been so important as
the need to remain in good health can have a
positive effect on almost every aspect of our
lives.

13. HEALTH – RELATED
FITNESS COMPONENTS

14. 1. Body Composition
The combination of all the tissues that make up
the body such as bones, muscles, organs and body
fat.

15. 2. Cardiovascular Endurance
The ability of the heart, lungs, blood vessels, and
blood to work efficiently and to supply the body
with oxygen.

16. 3. Flexibility
The ability to use your joints fully through a
wide range of motion.

17. 4. Muscular Endurance
The ability to use muscles for a long period of
time without tiring.

18. 5. Muscular Strength
The ability of the muscles to lift a heavy
weight or exert a lot of force one time.

19. SKILLS – RELATED
FITNESS COMPONENTS

20. 1. Agility
The ability to change body positions quickly and
keep the body under control when moving.
The ability of the individual to change direction or position in
space with quickness and lightness of movement while
maintaining dynamic balance.

21. 2. BALANCE
The ability to keep the body in a steady
position while standing and moving.
The ability to control organic equipment neuro-
muscularly; a state of equilibrium

22. 3. Coordination
The ability of the body parts to work together
when you perform an activity.
The ability to integrate the body parts to
produce smooth motion.

23. 4. Power
The ability to combine strength with speed
while moving.
The ability of the muscles to release maximum
force in the shortest period of time.

24. 5. Reaction time
The ability to move quickly once a signal to start
moving is received.

25. 6. Speed
The ability to move all or a part of the body
quickly.
The ability to make successive movements of
the same kind in the shortest period of time.

26. ORGANIC VIGOR
It refers to the soundness of the heart and
lungs which contributes to the ability to resist
disease.

27. Physical Activity and
Exercise

28. Physical Activity
Activities done by the skeletal muscles that utilize
energy is called Physical Activity.
Activities you are doing at home or in school are
considered to be physical activity. It is classified
into 4 domains

29. Physical Activity 4 Domains
OCCUPATIONAL
These are the
activities you do
in your work
place.
DOMESTIC
These are
the activities
you do at
home.
TRANSPORTATION
These are the
activities that
involves
travelling
LEISURE TIME
These are the
activities you do
during
recreational
activities.

30. Physical Exercise
Exercise according to a study by Buckworth and Dishman,
is the “planned, structured, repetitive bodily movements
that someone engages in for the purpose of improving or
maintaining physical fitness or health.

31. Aerobic, Muscle-
strengthening, and Bone-
strengthening Activity

32. Aerobic
also called endurance
activities, are physical
activities in which people
move their large muscles
in a rhythmic manner for a
sustained period.

33. Muscle- strengthening
This kind of activity, which
includes resistance training
and lifting weights, causes
the body's muscles to work
or hold against an applied
force or weight.

34. Bone - strengthening
This kind of activity
(sometimes called weight-
bearing or weight-loading
activity) produces a force
on the bones that
promotes bone growth
and strength.

35. Example of Physical Activities by Type and Age Group
Age Group
Type of Physical Activity School-Aged Children Adolescents
Moderate–intensity aerobic •Brisk walking
•Bicycle riding (mostly on flat
surfaces without many hills)
•Active recreation, such as
hiking, riding a scooter without
a motor, swimming
•Playing games that require
catching and throwing, such as
baseball and softball
•Brisk walking
•Bicycle riding (mostly on flat
surfaces without many hills)
•Active recreation, such as
kayaking, hiking, swimming
•House and yard work, such as
sweeping or pushing a lawn
mower
•Playing games that require
catching and throwing, such as
baseball and softball

36. Vigorous –intensity
aerobic
•Running
•Bicycle riding (may
include hills)
•Active games involving
running and chasing, such
as tag or flag football
•Jumping rope
•Cross-country skiing
•Martial arts
•Sports such as soccer,
basketball, swimming, and
tennis
•Vigorous dancing
•Running
•Bicycle riding (may
include hills)
•Active games involving
running and chasing, such
as tag or flag football
•Jumping rope
•Cross-country skiing
•Martial arts
•Sports such as soccer,
basketball, swimming, and
tennis
•Vigorous dancing

37. Muscle-strengthening •Games such as tug of war
•Resistance exercises using
body weight or resistance
bands
•Rope or tree climbing
•Climbing on playground
equipment
•Some forms of yoga
•Games such as tug of war
•Resistance exercises using
body weight, resistance bands,
weight machines, hand-held
weights
•Some forms of yoga
Bone-strengthening •Hopping, skipping, jumping
•Jumping rope
•Running
•Sports that involve jumping or
rapid changes in direction
•Jumping rope
•Running
•Sports that involve jumping or
rapid changes in direction

38. Barriers to Physical
Activities

39. 1. Lack of time
8. Weather Condition
2. Social Support
3. Lack of Energy
5. Fear of Injury
7. High Costs and Lack of Facilities
4. Lack of Motivation
6. Lack of Skill
BARRIERS

40. Eating Habits
The term eating habits (or food habits) refers to why and
how people eat, which foods they eat, and with whom they
eat, as well as the ways people obtain, store, use, and
discard food. Individual, social, cultural, religious, economic,
environmental, and political factors all influence people's
eating habits.

41. Influences on Food
Choices

42. These preferences develop over time, and are
influenced by personal experiences such as
encouragement to eat, exposure to a food, family
customs and rituals, advertising, and personal
values.

43. A cultural group provides guidelines
regarding acceptable foods, food
combinations, eating patterns, and eating
behaviors.
Compliance with these guidelines creates
a sense of identity and belonging for the
individual.

44. Members of a social group depend on each
other, share a common culture, and influence
each other's behaviors and values.
A person's membership in particular peer,
work, or community groups impacts food
behaviors.

45. Religious proscriptions range from a few to
many, from relaxed to highly restrictive.
This will affect a follower's food choices and
behaviors.

46. Money, values, and consumer skills all affect
what a person purchases. The price of a food,
however, is not an indicator of its nutritional
value.
Cost is a complex combination of a food's
availability, status, and demand.

47. The influence of the environment on food
habits derives from a composite of ecological
and social factors
Foods that are commonly and easily grown
within a specific region frequently become a
part of the local cuisine.

48. Political factors also influence food availability
and trends. Food laws and trade agreements
affect what is available within and across
countries, and also affect food prices.
Food labeling laws determine what consumers
know about the food they purchase.

49. Eating habits are thus the result of both
external factors, such as politics, and
internal factors, such as values. These
habits are formed, and may change, over
a person's lifetime.

50. Improving Your Eating
Habits

51. EPLACE your unhealthy eating habits
with.
healthier ones.
EFLECT on all of your specific eating habits,
both
bad and good; and, your common triggers
for
unhealthy eating
R
R
EINFORCE your new, healthier eating
habits.
R

52. 1. Task: My Week Ago
Evaluate your weekly physical activities by filling in the table below. Identify the physical activity, its type
and domain. On the fourth column, give your reason/s why you did the activity. Lastly, write how long were
you able to do the activities on the last column. Write three activities per day. Write your answer in a
separate sheet of paper. (Yellow paper)
WEEK 1
Day Physical Activity Type of Physical Activity Domain
Reason/s
doing the Activity
Duration
1
Aerobic/Muscle-
strengthening/ bone-
strengthening
Occupational/Do
mestic/Transporta
tion/Leisure time
2
3
4
5
6
7

53. Be Ready for a Quiz Next Meeting
Bring yellow pad and Pen