• Physical Fitness Assessment- is a series of tests that help you determine your physical fitness level and aids

in developing
your personalized program. The results can identify your strengths and weaknesses which help in setting attainable
fitness goals.

• The Physical Activity Readiness (PAR-Q) is a simple self-screening tool that can and should be used by anyone who is
planning to start an exercise program. This will tell if someone should check with the doctor before engaging the
exercise.

• Barriers to physical activity – this are challenges that can hinders that person to be physically active. These are:
a. Personal Barriers - The most common reasons why people don't adopt more physically active lifestyles because of
insufficient time to exercise, inconvenience of exercise, fear of injury, health considerations, support from family and
friends, lack of self-motivation and non-enjoyment.
b. Environmental Barriers – Factors like traffic, crime, pollution, unavailability of parks/grounds for activities, accessibility
of walking pathways, gadgets providing leisure etc. affects the person’s level of physical activity.

• Diet & Nutritional Assessment - is the interpretation of anthropometric, biochemical (laboratory), clinical and dietary data to
determine whether a person is well nourished or malnourished (over-nourished or under-nourished).

• Health Related Physical Fitness Components:

1. Body composition- is the percentage of fats, bone, water and muscle in a human body.
2. Muscular Strength- the amount of force that can be produced by a single contraction of a muscle.
Ex: Squats, Wall Push-ups, Toe Stands, Plank
3. Muscular Endurance- the ability of a muscle group to continue muscle contraction over a length of time.
Ex: push-ups, planks and squats
4. Flexibility- the ability to use one’s joints fully in a normal range of motion.
Ex: Seated Hamstring, Leg stretches, butterfly stretch
5. Cardiovascular Endurance- the ability of the circulatory system to supply oxygen to working muscles
during exercise.
Ex: Jog in Place, Jumping jacks, box jumps, plank jack

• Etiquette –it is merely a set of guidelines for politeness and good manners, the kindnesses with which we should
always treat each other.

• Proper etiquette and safety in the use of facilities and equipment

 Be alert and aware in the training area.
 In performing exercises and movement in general, practice good form first.
 Bring back all equipment in place after use.
 Do not hug the equipment.
 Return the equipment properly or leave the venue clean.
 Check Yourself - practice proper hygiene and care.
 Do not force yourself to engage in physical activity if you are feeling sick.
 Do not loiter around the venue or hang on the equipment doing nothing.
 Take care in using facilities and equipment.
 Use equipment that you already know how to use.
 Do not handle it until such time the teacher gives instructions on how to operate the said equipment.
 Be nice, as a general rule!

Stress and its Characteristics

In the daily challenges of life, individuals often encounter discomfort— circumstances and events that disturb one’s
physical, mental, and emotional states. The body’s response to the discomfort it experiences is called stress. Stress is the
body’s way of reacting to an external stimulus such as discomfort. It activates the sympathetic nervous system, which
brings about a fight or flight response wherein cortisol and adrenaline is released into the bloodstream.

These hormones stimulate your heart to pump faster, making your blood pressure rise. Your muscles start to
contract, your breathing quickens, and your senses become more sensitive. These changes in your body caused by stress
increases your stamina and strength, make you react quickly, and keeps you more focused.
Stress affects all—it is part of one’s life. The human body and its system are equipped to respond to stress. Most
of the events that happen to you and around you contribute stress to your body.
 Stress affects all—it is part of one’s life. The human body and its system are equipped to respond to stress. Most
of the events that happen to you and around you contribute stress to your body.

Symptoms of Stress
Emotional
• Nervousness gets easily upset, moody
• Overwhelming feeling and sometimes uncontrollable experience in relaxing the mind
• Low-self-esteem, loneliness and the feeling of being worthless
Mental
• Lack of focus
• Disturb mind setting
Physical
• Weak and lesser strength easily gets cold and infection
• Headache
• Upset stomach, including diarrhea and constipation
• Loss of appetite
• Aches, pains, tense muscles
• Sleeplessness

Coping with Stress through Physical Activity

Stress is inevitable and eliminating it entirely from one’s life is impossible. Changes in daily events are beyond any
person’s capacity. Many of the physical symptoms of stress can be managed through physical activity. Physical activity is
defined as any bodily movement that works your skeletal muscles and physical skills, that requires strength and energy
expenditure.

Many of the physical symptoms of stress can be managed through physical activity. Physical activity is defined as
any bodily movement that works your skeletal muscles and physical skills, that requires strength and energy expenditure. This
includes any motion performed throughout the day. Walking, running, dancing, swimming, yoga, and gardening are a few
examples of physical activity

Types of Physical Activity

1. Aerobic - light to moderate-intensity physical activity that requires more oxygen than sedentary behavior and thus
promotes cardiovascular fitness and other health benefits (e.g., weight bearing exercises like jumping rope, cycling,
swimming, running, playing football, basketball, or volleyball).
2. Anaerobic - high-intensity physical activity that is done in a short duration of time requiring high energy. Anaerobic
activities are strength-base activities in the absence of oxygen (e.g., sprinting during running, swimming, or cycling) requires
maximal performance during the brief period.

3. Lifestyle - physical activities which have been a part of our daily routine (e.g., walking, climbing stairs, sweeping or raking
the yard), which is usually light to moderate in intensity.

4. Physical activity play - an intense play activity that requires substantial energy expenditure (e.g. playing tag, jumping
rope).

5. Play - simple and self-reflected activities with flexible rules for the purpose of enjoyment.

6. Sports - a physical activity requiring skill and physical prowess that is governed by set of rules and regulations that are
often done in a competition. There are three categories of sports: individual, dual and team.

Physical Activities Mechanism in Coping with Stress

Keeping your body physically active can help improve overall disposition, increase the release of endorphins and offer meditation-like
qualities. Exercise can also reduce the fight or flight response often triggered by stress.
 Mood Booster

Engaging in physical activity can improve moods and make us feel better, increasing self-confidence, thus reducing
stress. Exercise can also improve our quality and ability to sleep, resulting in a fully rested body which can definitely have a
positive impact on our overall disposition and cognitive function.

Endorphin Release

Participating in physical activity can result in an increase in endorphin levels. Endorphins are chemicals or
neurotransmitter hormones that are secreted from the brain and nervous system. It activates the body’s opiate receptors
thus it has analgesic properties that can make you feel good. It also gives a person the feeling of achievement and being in
control.

Mind Stimulator

Exercise can be a form of meditation. While involved in an engrossing physical activity, we may find that we are
concentrating strictly on the physical work. We tend to forget the problems and worries you have at present. With this, our
mind is somehow freed and stimulated to work and find solutions to our stress.

Stress, either big or small, activates our flight or fights response and in doing so, deluges our body with different
hormones including cortisol, adrenaline, and nor adrenaline. Over-secretion of these hormones is brought about by stress, thus
must be controlled and returned to normal state. Otherwise, it could interfere with body functions leading to adrenal fatigue.

Physical activity or movement metabolizes the hormones triggered by stress, processing these chemicals and
returning them to normal levels. Once these hormones have been metabolized, the level of homeostasis improves, regulating
the internal conditions of the body, thus bringing in a state of balance and stability. In this manner, we feel calm and ready to
gear up and face the world once again.

Summary

Engaging in physical activity and participating in sports have significant benefits to our health. It is acknowledged as
one of the most effective strategies for managing stress.

Living an active life through physical activity can help in elevating your mood and activating our body parts resulting
to improvement in overall disposition. The body system functions to increase release of endorphins also known as a ‘natural
pain-killer’. Also, concentrating on the physical activity offers meditation-like qualities where your focus is on the movement
giving you a sense of relief, free from worries and stress.

Physical activity and movement metabolize and process stress-generated hormones returning it to normal levels
reducing further symptoms of stress.

Sport is about a range of specific activities which involves competition and requires physical conditioning and skills. A good way to
define it would be to say, "It is a structured physical activity, usually competitive, that requires complex skills and a high level of
individual commitment and motivation"

The word "sport" comes from the Old French desport meaning "leisure", with the oldest definition in English from
around 1300 being "anything humans find amusing or entertaining"

Sport includes all forms of competitive physical activity or games which through:
➢ casual or organized participation,
➢ at least in part aim to use,
➢ maintain or improve physical ability and skills while providing enjoyment to participants, ➢ and in
some cases, entertainment for spectators.

Sports can bring positive results to one's physical health. Hundreds of sports exist, from those between single contestants,
through to those with hundreds of simultaneous participants, either in teams or competing as individuals.

Three categories of sports:

1.) Individual Sports – are activities in which a single individual competes against a single opponent. Example:
swimming, chess, archery, etc.
2.) Dual Sports – activities in which two players compete against two opponents. Examples: badminton and tennis
3.) Team Sports – are activities in which three or more players combine together to compete against a group
 consisting of a similar number of opponents. Examples are basketball, volleyball, etc.

What is the difference of Individual/Dual sports vs. Team sports?

• Individual/Dual sports foster a higher amount of discipline, self-confidence, focus, and passion • Team sports
many variables are considered to determine the success or failure of the team. It depends on the collective effort of
all its players.

IMPORTANCE OF SPORTS

Sport is undoubtedly an activity that is fun to do, but it has many other positive effects on a person’s life as
well. The ideal of a good and perfect life is to have a sound mind in a sound body. This is recognized by all as the best
means of performing our duties. Body and mind should work at their best, and they cannot do so unless both are in good
order.
Our body needs specific amount of energy when we do physical activities. When we exercise or play any sports, a
low or high amount of energy is supplied to muscles depending on the duration, intensity, and nature of the exercise.

DIFFERENT KINDS OF GAMES

• INDOOR GAMES: The games which are played inside a room are called indoor games. Example: Chess, snooker, table
tennis, badminton, bowling, snakes and ladders etc.
• OUTDOOR GAMES: The games which are played outside such as in grounds are called outdoor games. Example:
baseball, Softball, lawn tennis, cricket, basketball etc.

GENERAL BENEFITS OF SPORTS

• Increases strength and stamina.
• Better body shape.
• They encourage us to give best every time
. • Increases concentration.
• Boosts confidence
• They build leadership and team skills.
• Makes us happy
. • Reduces several health risks.

Categories of Sport

1. Individual Sports
Individual sports are those sports where only one athlete competes for his or her own side. Many track and field, cross
country, and swimming events are individual competitions, where one athlete is solely responsible for winning or losing.
Individual sports can be fun because you’re solely responsible for the outcome. The performance rests on your shoulders,
and you receive all of the credit for your victory. Individual sports require a competitive spirit and a self-starting nature.
You’re on your own as an individual athlete, so you have to compete without anyone beside you to take up the slack.
Examples of individual sports include: Tennis, track and field, golf, boxing, swimming, gymnastics, skiing, bowling, wrestling,
power lifting, figure skating, speed skating, diving, mixed martial arts, table tennis, racquetball, badminton, archery, cycling, surfing
 and snowboarding.
2. Dual Sports
There are only a handful of sports that are strictly dual sports and don’t have an option for individual competition. At the
Olympic level, beach volleyball involves two players per team. In professional wrestling, which some would argue isn’t a sport—
tag team matches involve two-person teams where one competitor tags in or out of the match.
Competing in dual sports can be fun because of the camaraderie and teamwork involved in working together as a team.
Dual teammates can encourage each other and play off each other to win. One teammate can also bear the load when the other
one is struggling or having difficulty. Dual sports require cooperation, so if you get along well with your fellow athletes, you’ll do
well in a dual sport.
Examples of dual sports include: Badminton, Table Tennis, Tennis, Beach Volleyball, Chess and ect.
3. Team Sports
The category of team sports is even broader. The most popular sports at the college level—sports like football, baseball,
and basketball—are team sports. Teams play volleyball, hockey, and lacrosse as well. Relays in swimming or track and field are
team efforts. The dynamic of team sports is different than individual or dual sports, because of the cooperation and specialization
of roles on teams.
Examples of team sports include:
Basketball, Volleyball, Baseball, Softball, Futsal, Football, Hockey, Cricket and ect.
Sometimes an individual or dual sport can cross over to being a team sport. In large international competitions like the
Olympics or the Davis Cup in tennis or Ryder Cup in golf, you can compete as an individual or part of a duo, but you’re also
competing for your country’s team as a whole. In gymnastics, athletes compete in individual events, but the team as a whole
receives a score.
Concept Notes:
FITT Principle

A well-designed personal physical activity plan will outline how often (frequency), how long (time), and how hard (intensity) a
person exercises, and what kinds of exercises (type) are selected. The exercise frequency, intensity, time, and type (FITT
principle) are key components of any fitness plan or routine.

Improving fitness is an important goal for achieving optimum health. If carefully planned, performed, monitored, and evaluated,
positive health–related outcomes will be achieved and that reduces their risks to acquiring health problems.

To maximize the results of a physical fitness program there is a need to be acquainted with the Principles of Exercise and
appropriate modification of the FITT - Frequency, Intensity, Type, and Time.

The Principles of Physical Activity

• Overload Principle- this is the most basic principle that indicates doing more than normal for improvement to happen.
For example, if a football player's goal is to improve upper body strength, he would continue to increase training
weight loads in upper body exercises until his goal was achieved.
• Principle of Progression- it is a gradual increase in exerting effort or loads that is done not too slowly, nor too rapidly.
The Principle of Progression makes us realize the need for proper rest and recovery.
• Principle of Specificity- suggests that overloading must specifically train a desired body part for it to improve. Select
exercises with emphasis on stretching out the muscles and joints. Use the appropriate type of exercise that directly
improves your target muscles.
• Principle of Reversibility- this shows that benefit and changes achieved from overload will last only if training is
continuous. The effect of training is discontinued. Athletes lose the effects of training after they stop working out;
however, the detraining effects can be reversed when training is resumed. In short, detraining starts to occurs within
a relatively short time period after training ceases.

The FITT Principle of Physical Activity

• Frequency- refers to the number of times a physical activity is done each week.
• Intensity- the rate at which the activity is performed. It is also referred to as the magnitude of the effort required to
perform an activity or exercise.
• Type- it is determined by following the principle of progression and specificity. Select the type of physical activity
that challenges the body to accept an increase in work and answers your need.
• Time- the duration or the length of session of a physical activity.

Applying the FITT Principle

According to the FITT principle, an exercise routine should

include exercises and activities that will improve the
Health-related fitness components:
➢ Cardiovascular Endurance
➢ Muscular Strength
➢ Muscular Endurance
➢ Flexibility

Each workout or exercise session should begin with a warm-up and end with a cool-down. Generally, rest and recovery are
as important to plan as physical activity and exercise and should be equally spaced between workouts. The more intense the
exercise is, the longer the time required to recover.
The following guidelines are provided to identify the amount of activity or exercise necessary for the average healthy person to
attain and/or maintain a minimum level of overall fitness. Included are examples of activities/exercises, as well as safety
considerations for each health-related fitness component.

Warm-up:

Warm-up activities are crucial parts of any exercise routine or sports training to prepare the body and mind for
movement. The importance of a structured warm-up routine should not be underestimated in relation to preventing injury, having
optimal performance, and maximizing enjoyment. An effective warm up increases both the respiratory rate and the heart rate.
A warm-up should consist of light physical activity for 5 to 10 minutes of exercise, such as walking, slow jogging, knee
lifts, arm circles, or trunk rotations.

Cardiovascular endurance:
At least three 20- to 30-minute bouts of aerobic (activity requiring oxygen) exercise each week are

recommended. Popular aerobic conditioning activities include brisk walking, jogging, swimming, cycling, rope jumping,
rowing, cross-country skiing, and some continuous action games such as basketball and soccer

Resistance training
Resistance training is used primarily to develop muscular strength and muscular endurance but can develop cardiovascular
endurance if it is incorporated within a circuit-type workout.

• Muscular strength:
Two or three 20-minute sessions each week that include exercises for all the major muscle groups are required.
Lifting weights is one of the most effective ways to increase strength. For sedentary people, as little as two workouts per week
can be beneficial.

• Muscular endurance:
Two to three 30-minute sessions each week that include exercises such as calisthenics, push-ups, curl-ups, pull-ups,
and light weight training for all the major muscle groups are required.

Additional guidelines for resistance training include the following:

• Sessions: A minimum of 2 or 3 sessions per week are required to

see change (2 for beginners, more than 2 for intermediate and advanced).
• Muscle or muscle group: Perform 1 to 3 exercises per muscle or muscle group (1 for beginners, 1 or 2 for
intermediate, 1 to 3 for advanced). Change each exercise for each muscle group every one to two months to prevent
injuries and boredom.
• Sets: Perform 1 to 3 sets per exercise (1 for beginners, 1 or 2 for intermediate, 1 to 3 for advanced).
• Repetitions: Do 6 to 20 repetitions (16 to 20 = endurance, 10 to 16 = strength/endurance, 6 to 10 = strength,). Cycle
through all three repetition ranges— first month for endurance, second month for strength/endurance, third month for
strength, and so on. Allow 30 to 90 seconds for isometric/static activities.

Flexibility:

At the end of every workout, perform 5 to 10 minutes of static stretching exercises. If a workout session includes a
Cardiovascular Endurance session and a resistance training session, flexibility is best left to the end of the entire
exercise routine