Module

1
PATHFIT 4
PHYSICAL ACTIVITIES TOWARDS
HEALTH AND FITNESS 4

Jethro Carl H. Arandallo, LPT, MAED

JMJ Marists Brothers

Notre Dame of Marbel University
College of Education
PHYSICAL EDUCATION DEPARTMENT
 Module
JMJ Marists Brothers
Notre Dame of Marbel University
College of Education

1 PHYSICAL EDUCATION DEPARTMENT

PATHFIT 4 Sports-Based Fitness Activities

Jethro Carl H. Arandallo,LPT, MAED

Lesson 2: Physical Fitness

Learning Outcomes
At the end of this lesson, the student can:
 identify the basic footwork in playing badminton;
 discuss the use of basic footwork in badminton; and
 perform proficiently the footwork through an instructional video.

BTI: 2.5.1. Demonstrate knowledge of learning environments that motivate learners to

work productively by assuming responsibility for their own learning.

Introduction
The 2018 Physical Activity Guidelines for Americans were released by the U.S.
Department of Health and Human Services to provide science-based guidance for people ages
3 years and older to improve their health by participating in regular physical activity. These
guidelines recommend that all adults should move more and sit less throughout the day to
improve health-related quality of life including mental, emotional, and physical health. For
substantial health benefits, adults should perform at least 150 to 300 minutes of moderate-
intensity, or 75 to 150 minutes per week of vigorous-intensity aerobic physical activity, or an
equivalent combination of both spread throughout the week. The recommendation for physical
activity to occur in bouts of at least 10 minutes has been eliminated, as new research suggests
that bouts of any length contribute to the health benefits linked to the accumulated volume of
physical activity. Additional health benefits may be achieved by engaging in more than 300
minutes (5 hours) of moderate-intensity physical activity per week. Adults should also do
muscle-strengthening activities that are of moderate or greater intensity and involve all major
muscle groups on two or more days a week, as these activities provide additional health
benefits.

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 Guidelines in the United Kingdom released in July 2011 include the following points: The
intensity at which a person exercises is key, and light activity such as strolling and house
work is unlikely to have much positive impact on the health of most people. For aerobic exercise
to be beneficial, it must raise the heart rate and cause perspiration. A person should do a
minimum of 150 minutes a week of moderate-intensity aerobic exercise. There are more health
benefits gained if a person exercises beyond 150 minutes. Sedentary time (time spent not
standing, such as when on a chair or in bed) is bad for a person's health, and no amount of
exercise can negate the effects of sitting for too long. These guidelines are now much more in
line with those used in the U.S., which also includes recommendations for muscle-building and
bone-strengthening activities such as lifting weights and yoga
([Link]

Activity
Directions: Describe the following components of physical fitness in one (1) word.

1. Cardiorespiratory Endurance
2. Muscular Strength
3. Muscular Endurance
4. Flexibility
5. Body Composition
6. Balance
7. Power
8. Agility
9. Reaction Time
10. Speed
11. Coordination

Acquisition of New Knowledge

Meaning of Physical Fitness

A person does not need to build muscles to be physically fit. It is much more
than the muscle building. It involves everything from cardio-respiratory fitness to being
more flexible. Scully (1994) defined physical fitness as the ability of an individual to carry
out daily tasks efficiently with enough physical capacity to cope with the physical needs
of life. Similarly, a person is said to be physically fit if he possesses the strength and
stamina to carry out, his tasks without undue fatigue and still has enough energy to
enjoy the leisure and to cope with unforeseen emergencies (National Revision Writing
Team of the Physical Fitness and Sports Development Project, Supplemental Teaching
Guide for Physical Fitness, Manila, DEC, PAAF, PCV, 1974).

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PHYSICAL FITNESS
Physical fitness is a general state of having a healthy body — a person who has a proper
diet, proper rest, and regular exercise. It is the ability of the body to perform tasks with vigor,
alertness, and without feeling tired. Authors and books defined that Physical Fitness is
characterized as the ability of an individual to perform tasks successfully, effectively, and
efficiently without undue fatigue, but with extra — reserved in case of emergency.

WELLNESS
Wellness is an expanded idea of health. It is the ability to live life fully with vitality and
meaning. This is the present health goal that people aim. Many individuals think of health as
being just the absence of physical disease. But wellness transcends this concept of health, as
when individuals with serious illnesses or disabilities rise above their physical or mental
limitations to live rich, meaningful, vital lives. Some aspects of health are determined by your
genes, your age, and other factors that may be beyond your control. But true wellness is
primarily determined by the decisions you make about how to live your life.

COMPONENTS OF PHYSICAL FITNESS

1. Health-Related Components. Components of physical fitness which are directly associated
with good body fitness.
a. Cardio-Respiratory Endurance. The ability of the body to perform prolonged, large-
muscle, dynamic exercise at moderate-to-high levels of intensity.
b. Muscular Strength. The amount of force a muscle can produce with a single maximum
effort.
c. Muscular Endurance. The ability of a muscle or group of muscles to remain contracted
or to contract repeatedly for an extended period of time.
d. Flexibility. The ability to move the joints through their full range of motion.
e. Body Composition. The proportion of fat and fat-free mass. (muscles, bones, and
water) of the body.
f. Organic Vigor. Refers to the soundness of the heart, lungs, and cardio-respiratory
system of the body.
2. Sports-Related Components. Components of physical fitness which are directly associated
with skill performance.
a. Speed. Ability to produce successive movements at a fast speed.
b. Agility. Ability to change direction rapidly with control from one place to another.
c. Power. Ability to produce maximum force.
d. Balance. Ability to maintain body equilibrium while stationary or moving.
e. Reaction Time. Time elapsed between a stimulus and a reaction.
f. Body Coordination. Control over a series of muscular contractions to create the
desired motion.
Benefits of Physical Fitness
Regular exercise does more than keep you fit! Below are some of the countless benefits
of physical fitness activities. Achieving the benefits of physical fitness doesn’t require long,
strenuous workouts.

Even 15 or 20 minutes a day a few times a week will result in significant improvements
in your health. Can’t fit regular workouts into your schedule? Take the stairs instead of the
elevator—Park further from your destination. Play outside with your family or friends.

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 It’s never too late. Exercise benefits everyone in many ways, so get moving and start
reaping the rewards exercise has to offer [[Link]
physical-fitness/].

Weight Management
 It helps you lose weight and prevent weight gain
 It elevates your metabolism, so you burn more calories every day
 Lowers incidence of obesity

Cardiovascular Health
 It strengthens your heart and lowers your heart rate
 Reduces your risk of heart disease
 Decreases your blood pressure
 Lessens your risk of stroke

General Health
 Improves your overall health
 It makes you feel good
 Improves your quality of life
 Enhances your appearance
 Improves your skin tone

Mental Health and Well-Being

 Boosts your intellectual capacity
 It helps you manage stress more effectively
 Alleviates depression
 Reduces your level of anxiety
 It enables you to sleep better
 Boosts your self-esteem and confidence
 It helps relieve and prevent migraine headaches
 Bolsters efforts to quit smoking
 It helps reverse some of the effects of smoking
Functional Capacity
 Boosts your energy level
 Builds your muscular strength and endurance
 Increases bone density
 Increases your stamina and ability to do continuous work
 Improves your balance and coordination
 Improves your flexibility
 Protects against injury
 Improves your posture

References

Introduction to Sports Biomechanics Analysing Human Movement Patterns from

[Link]

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 Biomechanics in Sport from [Link]
[Link]/Biomechanics_In_Sport Krasnow, Donna, [Link]. (2015). Motor
Learning and Control for Dance. Human Kinetics

Edwards, William. (2011). Motor Learning and Control from Theory to Practice.
Wadsworth, Cengage Learning. USA

Knudson, Duane. (2007). Fundamentals of Biomechanics Second Edition.

Library of Congress Control Number. USA

Bartlett, Roger. (2007). Introduction to Sports Biomechanics Analysing Human

Movement Patterns Second edition. Library of Congress. USA

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