PE 11 (PATH FIT 11)
Study Guide for Module 1: Introduction to Physical Fitness, and SMART goals for
Physical Activity
Week ___: August ______, 2022
I. Introduction
In this module will help you explain the importance of physical fitness and exercise,
identify motivational and behavior modification techniques and write SMART goals that
will aid with the process of change for physical activity.
II. Learning Objectives
At the end of this module, you will be able to
1. Define fitness and list components of health-related and skill-related fitness,
2. Understand the benefits of a physical fitness,
3. Identify motivational and behavior modification techniques and write SMART goals that
will aid with the process of change for physical activity,
4. Maintaining and developing a suitable level of physical fitness
III. Key Concepts
The module covers the following topics:
• Physical fitness & its benefits, components of fitness (health related & skill related fitness
• Physical Fitness Testing
• Behavior modification
• SMART goals
IV. Learning Resource & Activity
Learning ACTIVITY 1
Read: What is Fitness: Health & Skill Fitness Components PE
[Link]
by QuickTeach PE (4m 32s)
This video answers the question: What is fitness and its benefits, Components of Fitness
(Health related & Skill related fitness).
Learning ACTIVITY 2
Watch: 7 Celebrity Home Workout Vlog That Will Inspire You To Get Moving
[Link]
by Mariel Abanes, (April 22, 2021)
In this reading material, Mariel Abanes presents a workout video of the Filipino celebrities.
The ‘7 Celebrity Home Workout Vlog That Will Inspire You To Get Moving’ gives you an idea
on how some Filipino celebrity gives important on physical fitness in sharing through videos
online vlog their different workouts during the pandemic.
Topic 1: Behavior Modification
Hoeger (2014) defines behavior modification as the process used to permanently change
negative behaviors in favor of positive behavior that will lead to better health and well-being.
Changing unhealthy behaviors to stable, healthy behaviors is often challenging. Change usually
does not happen all at once but, rather, is a lengthy process with several stages. The simplest
model of change is the two-stage model of unhealthy behavior and healthy behavior. Most
people who use this model attempt self-change but end up asking themselves why they’re
unsuccessful. They just can’t do it (start and adhere to exercise or quit smoking, for example).
Their intention to change may be good, but to accomplish it, they need knowledge about how to
achieve change.
Psychologists James Prochaska, John Norcross, and Carlo DiClemente (1994) developed the
Transtheoretical Model of Health Behavior Change. The model’s five stages are important to
understanding the process of willful change. The stages of change describe underlying process
that people go through to change most problem behaviors and adopt healthy behaviors. The
model is used to change health-related behaviors such as physical inactivity, poor nutrition,
smoking, weight control, stress, and alcohol abuse.
The five stages of change are precontemplation, contemplation, preparation, action, and
maintenance. A sixth stage of change, termination/adoption, was subsequently added to this
model.
Precontemplation stage - Stage of change in which people are unwilling to change their
behavior.
Contemplation stage - Stage of change in which people are considering changing behavior in
the next 6 months.
Preparation stage – Stage of change in which people are getting ready to make a change
within the coming months.
Action stage – Stage of change in which people are actively changing a negative behavior or
adopting a new, healthy behavior.
Maintenance stage – Stage of change in which people maintain behavioral change for up to 5
years.
Termination/adoption stage – Stage of change in which people have eliminated an
undesirable behavior or maintained a positive behavior for more than 5 years.
SMART Goals
A goal motivates change in behavior. The stronger the goal, or desire, the more motivated you
will be either to change unwanted behavior or to implement new healthy behaviors. SMART
Goals will help you write goals and prepare an action plan to achieve those goals. This will aid
with behavior modification. Determining what you want to accomplish is the starting point, but to
reach your goal you need to write SMART goals. The SMART acronym means that goals are
specific, measurable, acceptable, realistic, and time specific.
Topic 2: Physical Fitness Testing
Test I. – Three-Minute Step test
Test II. – Curl-Ups
Test III. – Push Ups
Test IV. –Sit and Reach Wall Test
1. Determine the pulse rate before & after exercising
Learning ACTIVITY 3
Watch: 3 Minute Step Test
[Link]
[Link]
3-Minute Step Test – How to Track Your Fitness at Home
[Link]
One Minute Sit Up Test
[Link]
On Minute Push Up
[Link]
Sit and Reach Wall Test (Fingertips, Knuckles & Palms)
[Link]
V. Study Questions
ONLINE QUIZ. This gives an overview of the short quiz that learners need to answer in the
module.
The aim of this quiz is to check the learners understanding of the topic.
You have twelve (12) minutes to complete this 10-question multiple-choice quiz.
1. Read instruction carefully, and then click “Take the Quiz”
2. Complete the quiz according to instructions.
3. Click “Next” to move from one question to another.
4. Once through with all the questions, click “Submit Quiz”
5. You will need to get 50% score to pass the quiz
SOMETHING TO REFLECT ON
1. In your own words, indicate barriers (what may keep you from changing) that you may
encounter during the process of change and how can you best prepare to overcome
these barriers.
2. Describe your previous experiences with fitness exercise/sports participation, whether
you have taken part in a structured exercise program and express your own feelings
about exercise participation.
ASSIGNMENT 1a.
Behavior Modification: Stages of Change
Instructions:
Indicate which response most accurately describes your stage of change for two different
behaviors (in the blank space identify the behavior: physical activity, weight control, nutrition,
stress, smoking).
Next, select the statement (select only one) that best represents your current behavior
pattern.
To select the most appropriate statement, fill in the blank for one of the statements if your
current behavior is a problem behavior. (For example, you might say, “I currently smoke and I
do not intend to change in the foreseeable future.” or “I currently do not exercise but I am
contemplating changing in the next 6 months.”
If you have already started to make changes, fill in the blank in one of the last two statements.
(In this case, you might say: “I currently eat a low-fat diet but I have done so only within the
last 6 months,” or “I currently practice adequate stress management techniques and I have
done so for more than 6 months.”) You may use this technique to identify your stage of
change for any type of health-related behavior.
Example:
Behavior 1: Physical activity__
1. I currently _____________________, and I do not intend to change in the foreseeable future.
2. I currently _____________________, but I am contemplating changing in the next 6 months.
3. I currently _____________________, regularly but intend to change in the next month.
4. I currently _____________________, but I have done so only within the last 6 months.
5. I currently _____________________, and I have done so for more than 6 months.
Answer:
Selected statement: Number 5 with the following complete statement:
5. I currently take a walk from my house going to Brgy. road way to ride a jeepney
transportation with route going to school campus and from outside the campus at where I
intend the jeepney to stop & drop by, I take a walk again going inside to the school campus
and department office for duty, and I have done so for more than 6 months.
Stage of change: _Maintenance__
Specific goal and date to be accomplished: _Daily routine for cardiorespiratory endurance
exercise
Example:
Behavior 2: _Nutrition__
1. I currently _____________________, and I do not intend to change in the foreseeable future.
2. I currently _____________________, but I am contemplating changing in the next 6 months.
3. I currently _____________________, regularly but intend to change in the next month.
4. I currently _____________________, but I have done so only within the last 6 months.
5. I currently _____________________, and I have done so for more than 6 months.
Answer:
Selected statement: Number 3. with the following complete statement:
3. I currently seldom eat preferred cook meal at home, I opted to visit fast food chain for a
meal, regularly but intend to change in the next month.
Stage of change: __Preparation__
Specific goal and date to be accomplished: To rely on a meal not always on the fast-food
chain but to consider food preparation specially fruits & vegetable included for meal at home.
Now, it’s your turn!
Behavior 1: _________________
1. I currently _____________________, and I do not intend to change in the foreseeable future.
2. I currently _____________________, but I am contemplating changing in the next 6 months.
3. I currently _____________________, regularly but intend to change in the next month.
4. I currently _____________________, but I have done so only within the last 6 months.
5. I currently _____________________, and I have done so for more than 6 months.
Selected statement: Number ___ with the following complete statement:
__________________________________________________________________________
__________________________________________________________________________
___________________________________________________
Stage of change: ______________
Specific goal and date to be accomplished: _____________________
Behavior 2: _________________
1. I currently _____________________, and I do not intend to change in the foreseeable future.
2. I currently _____________________, but I am contemplating changing in the next 6 months.
3. I currently _____________________, regularly but intend to change in the next month.
4. I currently _____________________, but I have done so only within the last 6 months.
5. I currently _____________________, and I have done so for more than 6 months.
Selected statement: Number ___ with the following complete statement:
__________________________________________________________________________
__________________________________________________________________________
___________________________________________________
Stage of change: _____________________________
Specific goal and date to be accomplished: _____________________________
Stages of Change
1 = Precontemplation 4 = Action
2 = Contemplation 5 = Maintenance
3 = Preparation 6 = Termination/Adoption
ASSIGNMENT 1b.
SMART Goal Sheet for Physical Activity
Specific: What are you going to do?
Measurable: How much or how long? How often? How will I know if I have achieved it?
Attainable: What are you going to do to reach your goal?
Realistic: Why is this important to you? Do you believe you can achieve this?
Time-specific: When will you start? How will you monitor your progress towards your goal?
Sample SMART goal: By the end of the month, I will be walking 20 minutes per day, three times a
week.
Action Steps Anticipated Barriers Contingencies
Identify the walking route. Rain Walk indoors (e.g. treadmill);
Follow a group exercise video
Walk with mp3 player during
Find a walking partner. Friend is busy
solo walks
Start studying for an exam days
Schedule this after my class Study for an exam
before the date
Now, it’s your turn!
Write your SMART goals that will aid with the process of change for physical activity.
SMART Goal Sheet for Physical Activity
Specific: ___________________________________________
Measurable: ____________________________________________
Attainable: ____________________________________________
Realistic: ____________________________________________
Time-specific: ____________________________________________
Action Steps Anticipated Barriers Contingencies
ASSIGNMENT 2:
Read each statement in the Health Appraisal Questionnaire, fill up & submit by accessing the
following Google link: [Link]
(PE11 ACD)
VI. SUMMARY
Physical fitness - set of attributes that an individual has or can achieve in order to perform
physical activities.
Physical fitness can be classified into health-related and skill-related fitness. Health-related
fitness has four components: cardiorespiratory endurance, muscular strength and endurance,
muscular flexibility, and body composition. The components of skill-related fitness are agility,
balance, coordination, power, reaction time, and speed.
Behavior Modification - the process used to permanently change negative behaviors in favor
of positive behavior that will lead to better health and well-being.
SMART an acronym for specific, measurable, acceptable, realistic, and time specific goals
VII. REFERENCES
Hoeger, W.W.K., Hoeger, SA. (2014). Principles and labs for physical fitness, 9th Edition.
Wadsworth Cengage Learning
Urbiztondo, S.M.M. (2016). Health optimizing Physical Education [Link] Group, Inc.
Publisher
Abanes Mariel (2021) 7 Celebrity Home Workout Vlog That Will Inspire You To Get Moving
Retrieve from [Link]
QuickTeach PE (2021) What is Fitness: Health & Skill Fitness Components PE
Retrieve from [Link]