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.
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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
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_________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
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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.
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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.
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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
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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.
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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
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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

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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.
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• 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
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• 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
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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
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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 “=”, “<” or “>” 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
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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.
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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
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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.
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______________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/