Unit 1 Module Physical Fitness PDF

Republic of the Philippines Bulacan State University City of Malolos Tel. No. (044) 919-7800 to 99 Local 1022 PRINCIPLES OF PHYSICAL FITNESS MODULE 1 UNIT TITLE:...

Republic of the Philippines Bulacan State University City of Malolos Tel. No. (044) 919-7800 to 99 Local 1022 PRINCIPLES OF PHYSICAL FITNESS MODULE 1 UNIT TITLE: PRINCIPLES OF PHYSICAL FITNESS TITLE OF THE LESSONS: 1- Definition of Physical Fitness 2- Importance and Values of Physical Fitness 3- The Human Muscles and Body Types 4- Body Composition DURATION: 3 WEEKS INTRODUCTION: “Health is wealth.” This short and common adage is short but means a lot for us in achieving healthy well-being. A healthy body affects the process of our mind (mental health), our relationship to others (social health), performing daily tasks and work (physical health), and spiritual health. Thus, we should take good care of our body to be successful in life pursuits. Physical Education is an integral part of educational program designed to promote and instill optimum development of the individual through social body movement in the performance of properly selected physical activities. Physical Fitness is one physical education program to maintain a healthy wellbeing. Many people, particularly the working class, neglect to find time to do physical fitness. These results to sickness and illness which affect their work productivity and efficiency. Thus, college students, who are future working class, need to fully understand the relevance of physical fitness in their lives.  Republic of the Philippines Bulacan State University City of Malolos Tel. No. (044) 919-7800 to 99 Local 1022 OBJECTIVES: At the end of this module you MUST be able to: 1. define physical fitness, 2. recognize the importance and values of physical fitness, 3. classify and compare different human body types and body composition, 4. calculate and categorize the Body Mass Index (BMI), 5. analyze the human body and how it functions in various physical movements and activities, and 6. apply physical fitness awareness. PRETEST Directions: Choose the letter of the correct answer.Write your answer on the space provided. _________1. What refers to the ability of your body systems to work together efficiently to allow you to be healthy and perform activities of daily living? a. Physical Fitness c. Physical Activity b. Physical Exercise d. Physical Education _________2.What is an integral part of educational program designed to promote optimum development of the individual, physically, socially, emotionally, and mentally through total body movement in the performance of properly selected physical activities? a. Physical Fitness c. Physical Activity b. Physical Exercise d. Physical Education _________3. What is the classification of somatotype who has a pear-shaped body, rounded head, and wide hips and shoulders? a. Endomorph b, Mesomorph c. Ectomorph _________4. Almer is having a physical fitness program for his upper body. He starts with 4 repetitions in 20 minutes during the first week, and increasing repetitions and longer hours in the succeeding weeks. What principle of physical fitness program is shown by the Almer? a. Specificity b.Overload c. Progression d. Regularity _________5. What body organ contains the smallest muscles in the body alongside the smallest bones? a. Ear b. Eyes c. Nose d. Mouth _________6. What is the ability of the muscles to be stretched without tearing? a. Excitability b. Contractibility c. Extensibility d. Elasticity _________7. What is used to describe the percentages of fat, bone, water, and muscle in human bodies? a. Body Mass Index c. Body Composition b. Body Proportions d. Body Regularities _________8. Mr. Dy has a BMI of 22.5. What is the body category of Mr. Dy? a. Underweight b. Normal c. Overweight d. Obese  Republic of the Philippines Bulacan State University City of Malolos Tel. No. (044) 919-7800 to 99 Local 1022 _________9. Calculate the BMI of an individual with height of 1.52 meters and weight of 52 kg. a. 22.51 b. 16.58 c. 20.42 d. 23.53 _________10. What somatotype has body best at thermo regulation, important in endurance-based sports? a. Endomorph b, Mesomorph c. Ectomorph LESSON PROPER LESSON 1 – Definition of Physical Fitness ACTIVITY- Picture Analysis Image Sources: https://www.fitday.com/fitness-articles/fitness/body-building/the-5-components-of-physical- fitness.htmlhttps://justfitnesshub.com/exercise-60-year-old-male/ Observe the pictures above, then answer the following questions: 1. What do the old-aged people in the pictures look? 2. What do you think are the benefits of being physically active? 3. Do you want to be physically active? When? How? Why? In the pictures, wonderful old aged people are enjoying their healthy lifestyle as manifested on their smiling faces. As we grow old, physical activities for remaining fit becomes more and more critical in order to keep looking and feeling good. Staying in shape after 60 is a must to prevent the age-related illnesses like heart disease &diabetes, and avoid injury from falls. ANALYSIS Write your understanding of the following terms: a. Physical Education b. Physical Fitness  Republic of the Philippines Bulacan State University City of Malolos Tel. No. (044) 919-7800 to 99 Local 1022 c. Physically Fit Individual What is Physical Education? Physical Education is an integral part of educational program designed to promote optimum development of the individual, physically, socially, emotionally, and mentally through total body movement in the performance of properly selected physical activities. The word physical refers to the bodily characteristics such as physical strength, physical development, physical health, and physical appearance. It refers to the body as contrasted to the mind. Therefore, when the word education is added to the word physical, thus forming the phrase physical education. It refers to the process of education that concerns activities, which develop and maintain the human body. Under Physical Education, Physical Fitness is one of the topics on attaining physical health. What is Physical Fitness? Physical fitness refers to the ability of your body systems to work together efficiently to allow you to be healthy and perform activities of daily living. Physical Fitness testing is always an important component of physical education. It is so significant that it has been discussed and conducted since you were in elementary years. Physical fitness means many things to different people. Some assume that being physically means being muscular and being able to lift heavy weights. Others believe that to be fit is too perceived as slim. Physical Fitness is the ability to function efficiently and effectively, to enjoy leisure, to be healthy to resist disease, and to cope with emergency situations. What is Physical Fit individual? A physically fit person is able to perform schoolwork, meet home responsibilities, and still have enough energy to enjoy sport and other leisure activities. A fit person can respond effectively to normal life situations, such as raking leaves at home, stocking shelves at a part-time job, and marching in the band at school. A fit person can also respond to emergency situations - for example, by running to get help or aiding a friend in distress. PHYSICAL FITNESS PRINCIPLES SPECIFICITY - pick the right kind of activities to affect each component. Strength training results in specific strength changes. Also, train for the specific activity you’re interested in. For example, optimal swimming performance is best achieved when the muscles involved in swimming are trained for the movements required. It does not necessarily follow that a good runner is a good swimmer.  Republic of the Philippines Bulacan State University City of Malolos Tel. No. (044) 919-7800 to 99 Local 1022 OVERLOAD - work hard enough, at levels that are vigorous and long enough to overload your body above its resting level, to bring about improvement. REGULARITY - you can’t hoard physical fitness. At least three balanced workouts a week are necessary to maintain a desirable level of fitness. PROGRESSION - increase the intensity, frequency and/or duration of activity over periods of time in order to improve. As you undertake a fitness program, it’s important to remember that fitness is an individual quality that varies from person to person. It is influenced by age, sex, heredity, personal habits, exercise and eating practices. You can’t do anything about the first three factors. ABSTRACTION A sample Physical Fitness Workout Plan SPECIFICITY – the part of the body needs to be developed is distributed weekly. For instance, mondays and wednesdays are intended for enhancing the upper body. During tuesdays and thursdays , the lower part of the body is enhanced. OVERLOAD - a rest day is provided weekly to relax the muscles and other body parts.  Republic of the Philippines Bulacan State University City of Malolos Tel. No. (044) 919-7800 to 99 Local 1022 A specific time is given for each fitness program. REGULARITY - doing all the physical fitness workout will result to stress. At least three balanced workouts a week are necessary to maintain a desirable level of fitness. PROGRESSION – As the week progresses, the gravity of the work-out increased. For instance week 1 has 1 mile run, and when it reaches week 8, the program becomes 2 mile run. APPLICATION Interview a fitness instructor, an athlete, or a person who is active with physical fitness program. Ask them of their Physical Workout Plan when they were beginners up to their present status. Analyze their physical fitness workout plan with the principles of physical fitness: Specificity, Overload, Regularity, and progression. LESSON 2 – Importance and Values of Physical Fitness ACTIVITY Physical Fitness aims for holistic development. Complete the diagram below on what is the importance of Physical Fitness on the following aspects : MENTAL HEALTH PHYSICAL HEALTH _____________________________ _____________________________ _____________________________ _____________________________ PHYSICAL FITNESS SOCIAL HEALTH SPIRITUAL HEALTH _____________________________ _____________________________ _________________________ ________________________ ANALYSIS Answer the question: Why do you think physical fitness is the best medicine for prevention of diseases and illnesses? Physical fitness is a very vital part of our daily life. Everyone, children, adolescents, and adults of all ages, needs regular physical activity. Physical activity promotes  Republic of the Philippines Bulacan State University City of Malolos Tel. No. (044) 919-7800 to 99 Local 1022 good health, and you should stay active throughout all stages of your life regardless of your body type or BMI. Physical Fitness allows an individual to boost his immune system to fight common diseases and illnesses. THE IMPORTANCE OF PHYSICAL FITNESS 1. It boosts overall health. Regular exercise is an important part of staying healthy and keeping your weight in check. Not only does keep your lungs and heart healthy, but it strengthens your muscles and bones. Mounting studies also show that regular physical activity significantly reduces the risk for diseases, including cardiovascular diseases, Type 2 diabetes, cancers, and more. 2. It helps prolong your life span. Because it helps prevent diseases, one of the benefits of physical fitness through physical activity also aids in increasing your life expectancy. Studies who that physically active people live longer than their less active counterparts. The Lancet Medical Journal says that one in every 10 premature deaths are due to lack of exercise, while the American Heart Association estimates that about 250,000 deaths annually result from a lack of exercise. This almost equates to the average number deaths that are due to smoking. 3. It promotes mental health. During exercise, the body releases endorphins and serotonin – also called happy hormones – which help lower anxiety, stress, and tension. These hormones aid in blocking negative thoughts, uplifting one’s mood, and ensuring a good night sleep.Physical activity also encourages positive changes in the brain, promoting new growth and activity that yield a sense of calm and happiness. 4. It increases strength and stamina for more rigorous activity. Physical fitness enhances flexibility, bone density, and muscle strength. As your muscles grow and bone stronger, you also gain better balance and become more resistant against injury from a fall or slip. This strength also makes you more resilient for other physical activities. If you’re planning to do wall climbing or mountain climbing, adding daily exercise into your routine is a great start. 5. It saves your health-related expenses. A healthy body means less disease and less injury, preventing unwanted hospitalization and other healthcare costs in the long term.  Republic of the Philippines Bulacan State University City of Malolos Tel. No. (044) 919-7800 to 99 Local 1022 ABSTRACTION Read the research on the importance of physical fitness. Physical fitness linked to better brain function by Tim Newman September 15,2019 From: MEDICAL NEWS TODAY The largest and most detailed study of its type concludes that there are links between physical fitness and improved cognitive performance. The researchers also show that this boost in mental powers is associated with white matter integrity. Over recent years, there has been a great deal of research into how bodily fitness might influence the mind. For instance, studies have concluded that physical fitness can reduce the risk of dementia, relieve depressive symptoms, and more. There is also evidence that physical activity boosts the cognitive performance of healthy individuals, people of different ages, and participants with cognitive impairments. Similarly, some studies have shown positive links between physical fitness and changes in brain structure. The authors of the latest study in this field, who published their findings in Scientific Reports, note that previous studies had certain limitations. In some cases, for instance, they did not account for variables that could play an important role. As an example, researchers could associate low levels of physical fitness with higher blood pressure. If a study finds that high physical fitness has links with cognitive abilities, scientists could argue that in fact, it is lower blood pressure that boosts cognitive power. The same could apply for several factors that have links with fitness, such as body mass index (BMI), blood glucose levels, and education status. Also, most studies concentrate on only one marker of mental performance at a time, such as memory. As the authors of the current study explain, “studies investigating associations between [physical fitness], white matter integrity, and multiple differential cognitive domains simultaneously are rare.” A fresh look at fitness and the brain The latest experiment, carried out by scientists from University Hospital Muenster in Germany, attempts to fill in some of the gaps. Using a large sample of healthy people, the scientists retested the links between physical fitness, brain structure, and a wide range of cognitive domains. They also wanted to ensure that they accounted for as many confounding variables as possible. Additionally, the scientists wanted to understand whether the  Republic of the Philippines Bulacan State University City of Malolos Tel. No. (044) 919-7800 to 99 Local 1022 link between cognitive ability and physical fitness was associated with white matter integrity. White matter in the brain relays messages between disparate parts of the brain and coordinates communication throughout the organ. To investigate, the researchers took data from the Human Connectome Project, which includes MRI brain scans from 1,206 adults with an average age of 28.8. Some of these participants also underwent further tests. In total, 1,204 participants completed a walking test in which they walked as quickly as they could for 2 minutes. The researchers noted the distance. A total of 1,187 participants also completed cognitive tests. In these, the scientists assessed the volunteers’ memory, reasoning, sharpness, and judgment, among other parameters. ‘Surprising’ results Overall, the researchers showed that individuals who performed better in the 2minute walking test also performed significantly better in all but one of the cognitive tasks. Importantly, this relationship was significant even after controlling for a range of factors, including BMI, blood pressure, age, education level, and sex. The researchers also associated this cognitive improvement with higher levels of fitness with improvements in the structural integrity of white matter. The authors conclude: “With the present work, we provide evidence for a positive relationship between [physical fitness] and both white matter microstructure as well as cognitive performance in a large sample of healthy young adults.” “It surprised us to see that even in a young population cognitive performance decreases as fitness levels drop,” says lead researcher Dr. Jonathan Repple. Dr. Repple continues, “We knew how this might be important in an elderly population, which does not necessarily have good health, but to see this happening in 30-year-olds is surprising.” “This leads us to believe that a basic level of fitness seems to be a preventable risk factor for brain health.” APPLICATION Make a brochure on the importance of physical fitness. The brochure includes best picture showing physical fitness, pictures and discussions on importance of physical fitness. Upload this brochure in your social media for information dissemination. Lesson 3- The Human Muscles and Body Types  Republic of the Philippines Bulacan State University City of Malolos Tel. No. (044) 919-7800 to 99 Local 1022 ACTIVITY – FACT OR BLUFF Listed below are statements about the human muscles. State whether the following statements is a fact or bluff on the blank provided before the item number. ___________1. Muscles make up approximately 50 percent of total weight. ___________2. The eyes are the hardest-working muscle in the body. ___________3. The gluteus maximus is the body’s largest muscle ___________4. The nose contains the smallest muscles in the body alongside the smallest bones. ___________5. The muscle in our buttocks is the strongest muscle by weight. Muscles allow a person to move, speak, and chew. They control heartbeat, breathing, and digestion. Other seemingly unrelated functions, including temperature regulation and vision, also rely on the muscular system. All of the statements above are all bluff. In fact, our muscles make up 40 percent of our total weight. The heart is the hardest-working muscle in the body. It pumps 5 quarts of blood per minute and 2,000 gallons daily. The gluteus maximus is the body’s largest muscle. It is in the buttocks and helps humans maintain an upright posture. The ear contains the smallest muscles in the body alongside the smallest bones. These muscles hold the inner ear together and are connected to the eardrum. A muscle called the masseter in the jaw is the strongest muscle by weight. It allows the teeth to close with a force of up to 55 pounds on the incisors or 200 pounds on the molars. ANALYSIS Reflect on the question: Observe the muscles of your body. What do you think are the roles and functions of the muscles to your body? THE HUMAN MUSCLES The muscular system contains more than 600 muscles that work together to enable the full functioning of the body. The main functions of the muscles are as follows: Movement Move from place to place, movement of the body parts, breathing, circulation, feeding, digestion, defecation, urination, and childbirth. Role in communication - speech, writing, and nonverbal communications. Stability Maintain posture by preventing unwanted movements.  Republic of the Philippines Bulacan State University City of Malolos Tel. No. (044) 919-7800 to 99 Local 1022 Antigravity muscles- resist the pull of gravity and prevent us from falling Stabilize joints Control of Openings and Passageways Sphincters- internal muscular rings that control the movement of food, blood, fluids, urine, feces, bile and other materials. Heat Production by Skeletal Muscles As much as 85% of our body heat CHARACTERISTICS OF MUSCLES: Excitability - ability to respond to stimulus. Contractibility - ability to contract. Extensibility - ability to be stretched without tearing. Elasticity - ability to return to its normal shape. BODY TYPES Body type, or somatotype, refers to the idea that there are three generalized body compositions that people are predetermined to have. The concept was theorized by Dr. W.H. Sheldon back in the early 1940s, naming the three somatotypes endomorph, mesomorph, and ectomorph. It was originally believed that a person’s somatotype was unchangeable, and that certain physiological and psychological characteristics were even determined by whichever one a person aligns to. Source: https://mport.com/blog/endomorph-body-type somatotype/#:~:text=They%20are%20often%20short%20in,are%20perfect%20for%20an%20endomorph. CHARACTERISTICS OF ENDOMORPH A pear-shaped body  Republic of the Philippines Bulacan State University City of Malolos Tel. No. (044) 919-7800 to 99 Local 1022 A rounded head Wide hips and shoulders Wider front to back rather than side to side Typically has short arms and legs A lot of fat on the body, upper arms and thighs SPORTS BENEFITS Size benefits sports such as rugby where bulk is useful, provided it can be moved powerfully Tend to have large lung capacity which can make them suited to sports such as rowing They can increase muscle mass much more easily than ectomorphs Source:https://mport.com/blog/mesomorph-body-type-somatotype/ CHARACTERISTICS OF MESOMORPH Medium build, rectangular/wedge body shape Wide broad shoulders Fairly lean with a hard body Can gain muscle easily Are usually strong Muscled arms and legs SPORTS BENEFITS Respond well to cardiovascular and resistance training Can sustain low body fat levels All muscle groups can be used to derive positive training adoption Dependent on the sports’ needs they can easily gain or lose weight  Republic of the Philippines Bulacan State University City of Malolos Tel. No. (044) 919-7800 to 99 Local 1022 Source: https://mport.com/blog/ectomorph-body-type- somatotype/ CHARACTERISTICS OF ECTOMORPH Hard to gain muscle (known as a “hardgainer”) Slender frame Narrow shoulders and hips Narrow chest and abdomen Small bone structure Very fast metabolism SPORTS BENEFITS Light frame makes them suited for aerobic activity like gymnastics Smaller body surface area also enhances their suitability for endurance activity Their body is better at thermo regulation, important in endurance-based sports ABSTRACTION Complete the table by comparing the three body types or somatotypes. BODY PARTS MESOMORPH ECTOMORPH ENDOMORPH Shape of the Head Shape of the Body Hips Shoulders Arms Legs Chest  Republic of the Philippines Bulacan State University City of Malolos Tel. No. (044) 919-7800 to 99 Local 1022 APPLICATION Identify your body type by listing the characteristics of your body parts. Then look for pictures of your close friends for the remaining two body types. List their body characteristics as your bases for classifying their body types. Lesson 4- Body Composition ACTIVITY Use “=”, “” to compare the human body composition of male and female. MUSCLE TISSUE _________ ESSENTIAL FAT __________ NON-ESSENTIAL FAT __________ BONE __________ OTHER(Organs) __________ Human body composition vector illustration diagram shows the percentage proportions for muscle tissue, essential fat, non-essential fat or storage fat, bones and other. Male body has 45% muscle tissues, 3% essential fat, 12% non-essential fats, 15% bone, and 25% other (organs). While female body is composed of 36% muscle tissue, 12% essential fat, 15% non-essential fat, 12% bone, and 25% other (organs). ANALYSIS Answer the question: Why do you think is it important for an individual to be aware of his/her body composition? Body composition is used to describe the percentages of fat, bone, water, and muscle in human bodies. Two people of same sex and body weight may look completely different from each other because they have a different body composition. A healthy balance between fat and muscle is vital for health and wellness throughout life. Scientific evidence shows that a healthy body composition will  Republic of the Philippines Bulacan State University City of Malolos Tel. No. (044) 919-7800 to 99 Local 1022 increase your lifespan; reduce the risk of heart disease, cancer, diabetes, insulin resistance, etc.; increase energy levels, and improve self-esteem. Health practitioners universally agree that too much fat is a serious health risk. Problems such as hypertension, elevated blood lipids (fats and cholesterol), diabetes mellitus, cardiovascular disease, respiratory dysfunction, gallbladder disease, and a myriad of other health problems are all related to obesity. It’s common to assume that having as little fat as possible is healthy. However, being thin does not automatically reduce one’s health risk. Being thin refers to weighing less than the recommended values in age-height-weight tables. Leanness, however, refers to the muscle, bone, and fat composition of one’s body weight. Being lean intrinsically indicates greater muscle mass development than thin. WAYS IN MEASURING YOUR BODY COMPOSITION 1. Body Mass Index (BMI) is a common method used to assess the health of an individual by comparing the amount of weight they carry to the height of the individual. In its most basic sense, BMI may be useful for identifying those who are at an increased health risk as a result of excess fat accumulation. 2. Skinfold Calipers involves pinching the subcutaneous fat layer with fingers and measuring the thickness using a caliper. 3. Hydrostatic (Underwater) Weighing calculates the total body fat by the density of the body. It is based on Archimedes’ principle: when an object is submerged in water, the difference between the mass of the object in the air and its mass in water is the object’s volume.  Republic of the Philippines Bulacan State University City of Malolos Tel. No. (044) 919-7800 to 99 Local 1022 4. Air Displacement Plethysmography measures the volume of a human body by measuring the volume of air according to the changes in pressure in a chamber. 5. Dual Energy X-Ray Absorptiometry (DEXA) is an imaging method that measures the body weight in terms of BMC, lean, and fat based on the decrement of X-ray on the images obtained by exposing to two different X-rays. With the patient lying down, photons of the X-ray beams of different energy levels scan the patient. It takes about 5 to 30 minutes. 6. MRI (Magnetic Resonance Imaging) is a form of imaging technique where the body water may be mapped (but not quantified). The body is scanned in segmental (slices) scans are used to predict whole-body values. MRI is considered to be the most accurate tool for in vivo quantification of body composition. 7. Bioelectrical Impedance Analysis (BIA) is a method of measuring impedance by applying alternating electrical currents to a user to measuring their volume of water through impedance values. ABSTRACTION Body mass index (BMI) is a measure of body fat based on height and weight that applies to adult men and women. The formula used for BMI is BMI = 𝒉𝒉𝒆𝒆𝒊𝒊𝒈𝒈𝒉𝒉𝒕𝒕𝒘𝒘𝒆𝒆𝒊𝒊𝒈𝒈𝒉𝒉𝒕𝒕 (𝒊𝒊𝒏𝒏 ( 𝒊𝒊𝒏𝒏𝒎𝒎𝒆𝒆𝒕𝒕𝒆𝒆 𝒌𝒌𝒈𝒈𝒓𝒓)𝟐𝟐) In categorizing a person’s BMI, the categories are used: Underweight Less than 18.5 Normal 18.5–24.9 Overweight 25–29.9 Obesity Greater than or equal to 30  Republic of the Philippines Bulacan State University City of Malolos Tel. No. (044) 919-7800 to 99 Local 1022 For example, Mr. Chu has a height of 1.64 meters and weight of 43 kilograms. Compute his BMI to identify his body category. Substitute the values: Square the height BMI =𝒉𝒉𝒆𝒆𝒊𝒊𝒈𝒈𝒉𝒉𝒕𝒕 = 𝒘𝒘𝒆𝒆𝒊𝒊𝒈𝒈𝒉𝒉𝒕𝒕 (𝒊𝒊𝒏𝒏 ( 𝒊𝒊𝒏𝒏𝒎𝒎𝒆𝒆𝒕𝒕𝒆𝒆 𝒌𝒌𝒈𝒈𝒓𝒓)𝟐𝟐) ( 𝟏𝟏𝟒𝟒𝟑𝟑.𝟔𝟔𝟒𝟒𝒎𝒎 𝒌𝒌𝒈𝒈)² = 𝟐𝟐 𝟒𝟒𝟑𝟑.𝟔𝟔𝟖𝟖𝟗𝟗𝟔𝟔 𝒌𝒌𝒈𝒈 ² = 15.99 Mr. Chu’s BMI is 15.99. He is categorized as underweight. If a person is underweight, their body may not be getting the nutrients it needs to build healthy bones, skin, and hair. Compute the BMI of the following individual Person WEIGHT HEIGHT BMI Category (in kilograms) (in meters) A 80 1.54 B 65 1.70 C 75 1.32 D 95 1.83 APPLICATION Compute your own BMI. Identify your body category. Research on how you are going to improve your BMI through proper diet, nutrition, and physical fitness. REFLECTION Complete the following ended questions. In this module, I learned about ___________________________________________________________________ ___________________________________________________________________ I realized that physical fitness improves ___________________________________________________________________ ___________________________________________________________________ I can apply physical fitness in ___________________________________________________________________ ___________________________________________________________________ __________________________________________________________________ POST-TEST Directions: Identify what is being described on the following statements.  Republic of the Philippines Bulacan State University City of Malolos Tel. No. (044) 919-7800 to 99 Local 1022 ______________1. It is a measure of body fat based on height and weight that applies to adult men and women. ______________2. An imaging method that measures the body weight in terms of BMC, lean, and fat based on the decrement of X-ray on the images obtained by exposing to two different X-rays. ______________3. This describe the percentages of fat, bone, water, and muscle in human bodies. ______________4. It is another term for body types. This refers to the idea that there are three generalized body compositions that people are predetermined to have. ______________5. The ability to respond to stimulus. ______________6. An integral part of educational program designed to promote optimum development of the individual, physically, socially, emotionally, and mentally through total body movement in the performance of properly selected physical activities. ______________7. Body part which allows a person to move, speak, and chew. ______________8. A person who is able to perform schoolwork, meet home responsibilities, and still have enough energy to enjoy sport and other leisure activities. ______________9. It refers to the ability of your body systems to work together efficiently to allow you to be healthy and perform activities of daily living. ______________10.These are internal muscular rings that control the movement of food, blood, fluids, urine, feces, bile and other materials. FINAL REQUIREMENT The students are expected to make a 2-month physical fitness plan with application of the four principles of physical fitness: Specificity, Regularity, Progression, and Overload. Suggested Readings and Website https://www.youtube.com/watch?v=HUWy9V-of- 0 https://www.youtube.com/watch?v=DwZwe37Pb68 https://uk.inbody.com/learn/what-is- bodycomposition/#:~:text=Body%20composition%20is%20a%20method,mass%2C% 20a nd%20body%20fat%20percentage. Image Sources: https://www.fitday.com/fitness-articles/fitness/body-building/the-5-components- ofphysical-fitness.html https://justfitnesshub.com/exercise-60-year-old-male/ https://www.pngitem.com/middle/bxwioR_transparent-figure-png-transparent- femalebody-silhouette-png/  Republic of the Philippines Bulacan State University City of Malolos Tel. No. (044) 919-7800 to 99 Local 1022 Glossary Body composition- is used to describe the percentages of fat, bone, water, and muscle in human bodies. Body mass index (BMI)- is a measure of body fat based on height and weight that applies to adult men and women. Contractibility- ability to contract. Elasticity- ability to return to its normal shape. Excitability - ability to respond to stimulus. Extensibility - ability to be stretched without tearing. Overload - work hard enough, at levels that are vigorous and long enough to overload your body above its resting level, to bring about improvement. Physical Education - integral part of educational program designed to promote optimum development of the individual, physically, socially, emotionally, and mentally through total body movement in the performance of properly selected physical activities. Physically fit person- able to perform schoolwork, meet home responsibilities, and still have enough energy to enjoy sport and other leisure activities. Physical fitness - the ability of your body systems to work together efficiently to allow you to be healthy and perform activities of daily living. Progression - increase the intensity, frequency and/or duration of activity over periods of time in order to improve. Regularity- balanced workouts a week are necessary to maintain a desirable level of fitness. Somatotypes- or body types, refers to the idea that there are three generalized body compositions that people are predetermined to have. Specificity- pick the right kind of activities to affect each component. Answer Key Pretest 1. A 2. D 3. A 4. C 5. A 6. C  Republic of the Philippines Bulacan State University City of Malolos Tel. No. (044) 919-7800 to 99 Local 1022 7. C 8. B 9. A 10. C Activity Lesson 3 1. Bluff 2. Bluff 3. Bluff 4. Bluff 5. Bluff Abstraction-Lesson 3 BODY PARTS MESOMORPH ECTOMORPH ENDOMORPH Shape of the Head Large Thin Rounded Shape of the Body Wedge Rectangular Pear-Shaped Hips Narrow Narrow Wide Shoulders Wide-Broad Narrow Wide Arms Muscled Thin Short Legs Muscled Thin Short Chest Wide-Broad Narrow Wide Activity- Lesson 4 Muscle Tissue Male > Female Essential Fat Male < Female Non-Essential Fat Male < Female Bone Male > Female Other Organs Male = Female Abstraction- Lesson 4 Person WEIGHT HEIGHT BMI Category (in kilograms) (in meters) A 80 1.54 33.73 Obese B 65 1.70 22.49 Normal C 75 1.32 43.04 Obese  Republic of the Philippines Bulacan State University City of Malolos Tel. No. (044) 919-7800 to 99 Local 1022 D 95 1.83 28.36 Overweight POSTTEST 1. Body Mass Index 2. Dual Energy X-Ray Absorptiometry (DEXA) 3. Body Composition 4. Somatotypes 5. Excitability 6. Physical Education 7. Muscles 8. Physically Fit 9. Physical Fitness 10. Sphincter References Human Kinetics. URL Link:https://us.humankinetics.com/blogs/excerpt/what- isphysical-fitness Quinn, John. Somatotypes. https://mport.com/blog/endomorph-body- typesomatotype/#:~:text=They%20are%20often%20short%20in,are%20perfect%20f or% 20an%20endomorph. Minnis, Gregory. (2018). What are the main functions of the muscular system? https://www.medicalnewstoday.com/articles/321617 Newman, Tim. (2019). Physical fitness linked to better brain function. https://www.medicalnewstoday.com/articles/326310 PinnedPH.URL Link: https://www.pinned.ph/importance-of-physical-fitness/ Human body composition infographic, vector illustration diagram. https://in.pinterest.com/pin/732538695626642975/?autologin=truehttps://uk.inbody.c om/learn/what-is- bodycomposition/#:~:text=Body%20composition%20is%20a%20method,mass%2C% 20a nd%20body%20fat%20percentage.  Republic of the Philippines Bulacan State University City of Malolos Tel. No. (044) 919-7800 to 99 Local 1022 City of Malolos Tel. No. (044) 919-7800 to 99 Local 1022 Image Sources: https://www.fitday.com/fitness-articles/fitness/body-building/the-5-components- ofphysical-fitness.html https://justfitnesshub.com/exercise-60-year-old-male/ https://www.pngitem.com/middle/bxwioR_transparent-figure-png-transparent- femalebody-silhouette-png/