Physical Education 11Quarter 3 – Module 2:Fitness EnhancementThrough PhysicalActivities
Lesson 1 Components of Health Related 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 Composition The relative percentage of muscle, fat, bone, and other tissues that comprise the body. A fit person has a relatively low, but not too low, percentage of body fat (body fatness). The gymnast has a lean body composition to allow them to propel themselves through the air when performing on the asymmetrical bars Cardiovascular Fitness 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 utilize fuel to allow sustained exercise. A fit person can persist in physical activity for relatively long periods without undue stress. Competing a half marathon with consistent split times across all parts of the run Flexibility The range of motion available in a joint. It is affected by muscle length, joint structure, and other factors. A fit person can move the body joints through a full range of motion in work and in play. A gymnast training to increase hip mobility to improve the quality of their split leap on the beam. Muscular Endurance The ability of the muscles to repeatedly exert themselves. A fit person can repeat movements for a long period without undue fatigue. A rower repeatedly pulling their oar against the water to propel the boat towards the line. Strength The ability of the muscles to exert an external force or to lift a heavy weight. A fit person can do work or play that involves exerting force, such as lifting or controlling one’s own body weight. Pushing with all one’s force in a rugby scrum against the resistance of the opposition 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 Agility The ability to change the position of the body quickly and control the movement. A badminton player moving around the court from back to front and side to side at high speed and efficiency. Balance The ability to maintain the body’s center of mass above the base of support. A sprinter holds a perfectly still sprint start position and is ready to go into actions as soon as the gun sounds. Coordination The ability to use two or more body parts together. A trampolinist timing their arm and leg movements to perform the perfect tuck somersault Power The ability to perform strength performances quickly. A javelin thrower applies great force to the spear while moving their arm rapidly forward. Reaction Time The time taken to respond to a stimulus. A boxer perceives a punch from their left and rapidly moves their head to avoid being stuck. Speed The ability to put body parts into motion quickly. A tennis player moving forward from the baseline quickly to reach a drop shot close to the net. 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 BARRIERS TO PHYSICAL ACTIVITYMany 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 Lesson 3 Importance of Good NutritionAt 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 1. One Foot Balance Left/Right foot (10 seconds) 2. Run in Place (20 seconds) 3. Push-ups (10 reps) 4. Side leg raise Right/left leg ( reps) 5. Single leg hopping Right/left foot (10 reps) Total Score / Follow up questions:
Assessment Directions: Read each statement carefully. Choose the best answer. Write your answer on a answer sheet provided.
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. What are the 5 components of physical fitness and their meaning?There are five components of physical fitness: (1) body composition, (2) flexibility, (3) muscular strength, (4) muscular endurance, and (5) cardiorespiratory endurance. A well-balanced exercise program should include activities that address all of the health-related components of fitness.
What are the 11 components of physical fitness and their meaning?Health-related components. What is strength GCSE PE?DEFINITION: Strength is the amount of force a muscle can exert against a resistance. The amount of force that can be exerted by a muscle depends on the size and number of the muscles involved, as well as the type of muscle fibres used.
What is reaction time GCSE PE?Reaction time - the time between the presentation of a stimulus and the onset of a movement. This helps swimmers to make a fast start. Speed is the differential rate at which an individual is able to perform a movement or cover a distance in a period of time or how quickly an individual can move.
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A boxer perceives a punch from their left and rapidly moves their head to avoid being stuck
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