TEACHER’S PROFILE

JHIDA MAE JAILANI-GLINOGO

Educ’l Attainment: BACHELOR IN SECONDARY EDUCATION
major in MAPEH

Subject: PHYSICAL EDUCATION AND HEALTH

TNT:
GLOBE: 09557600446

RAFE JHIDA MAE JAILANI GLINOGO

RafeSijhida2020@gmail.com

Module Content:
Lesson 2: EXERCISE FOR FITNESS

LEARNING OUTCOME/COMPETENCIES
 Explains how to optimize the energy systems for safe and improved
performance
 Self-assesses health related fitness status, barriers to PA participation and
one’s diet
 Realizes one potential for health and fitness related career oppurtunities
 LESSON 2

EXERCISES FOR FITNESS

CONTENT

 PHYSICAL ACTIVITY- involves any bodily movement caused by muscular contractions that result
in the expenditure of energy.
 EXERCISE- any planned program of physical activities usually designed to improved physical
fitness level.
 PHYSICAL FITNESS- a condition that allows the body to effectively cope with the demands of
daily activities and still have the energy to enjoy other active leisure activities.

BENEFITS OF BECOMING ACTIVE AND PHYSICALLY FIT

1. Aerobic capacity- ability of the heart , lungs and blood vessels to supply oxygen and nutrients to
the body.
2. Muscular strength- ability of the muscle to generate the greatest force.
3. Muscular endurance- ability of the muscle to resist fatigue when performing multiple
repetitions of a submaximal load.
4. Flexibility – ability to move a joint without pain over its entire range of motion .
5. Body composition- refers to the total make up of the body using the concept of two component
model . the lean body mass and body fat.

IMPORTANCE OF AN ACTIVE LIFESTYLE

a. Improves bone, joints, and muscle strength

b. Develops motor control and coordination
c. Helps maintain a healthy body composition
d. Improves the psychological functioning of an individual
e. Increases the efficiency of the lungs and heart
f. Increases muscle strength and endurance
g. Protects from musculoskeletal problems such as low back pain
h. Possibly delays the aging process
i. Reduces the risks of cardiovascular diseases such as coronary artery disease and stroke
j. Promotes healthy cholesterol level
k. Helps regulate blood pressure
l. Decreases risk of type 2 diabetes
m. Reduces the risks of breast and colon cancer
n. Improves the control over anxiety and depression
o. Builds self-esteem and social interaction

TYPES OF EXERCISES

1. Aerobic exercise- involves large muscle groups that perform rhythmic and continuous
improvement for a prolonged period of time in order to improve aerobic capacity.
2. Resistance exercise- require muscle to contract against and external load in order to improve
muscular strength , muscular endurance and bone strength.
3. Stretching exercise- increases elasticity of muscles and tendons surrounding the joint in order to
improve flexibility.
TRANSTHEORETICAL MODEL

1. Pre contemplation stage- the individual does not recognize the presence of an unhealthy habit
and the importance of changing the behavior.
2. Contemplation stage- the individual becomes dedicated to the idea of adopting a positive
behavior.
3. Preparation stage- the individual is convinced to make the change he starts to prepare for the
actual date and time to start a new behavior.
4. Action stage-the day the individual initiates the new behavior
5. Maintenance stage- the individual has consistently practiced the new behavior for more than 6
months.

BARRIERS TO AN ACTIVE LIFESTYLE

1. Lack of time
2. Tiredness
3. Don’t know how
4. Lack of money
5. Lack of support
6. Not motivated
7. Not will powered
8. Discouraged

ACTIVITY 1.

In a ½ sheet of paper, give at least 5 positive effects of being physically active and 5 negative
effects of being physically inactive individual.

ACTIVITY 2.

In the same paper, answer the question briefly.

a. How is it important that an individual must engage to a physically active lifestyle?