Physical Health & Fitness Module

Learning Outcomes

At the end of the module, students will be able to:

A. Health and Fitness Management

  1. Design a one-month exercise programme to improve various components of health-related fitness using the FITT principle

  2. Understand how strengthening exercises can be used to improve movement in various physical activities and vice versa

  3. Demonstrate resilience in completing the exercises

  4. Demonstrate integrity in evaluating own fitness

B. Healthy Eating and Weight Management

  1. Evaluate own BMI and diet and strive to achieve the healthy BMI-for-age range.

  2. Respect their bodies by making healthier choices.

C. Personal Safety in Physical Activities

  1. Understand the principles of injury management with regard to common sports injuries.

  2. Take responsibility of their own safety when undertaking physical activities


Content Outline

Topic A: Health & Fitness Management

Evaluation of health-related fitness (6 components of NAPFA test)

  • 4 x 10m Shuttle Run (Speed & Agility)

  • Sit-ups (Muscular endurance of core muscles)

  • Sit & Reach (Flexibility)

  • Pull-Ups (Muscular strength of upper body)

  • 2.4km Run (Cardiovascular fitness)


FITT Principle

  • Frequency

  • Intensity

  • Time

  • Type of Activity


Heart Rate and Exercise Intensity


Strengthening Exercises

  • Recap on identifying major muscle groups

  • Common strengthening exercise for major muscle groups

Topic B: Healthy Eating and Weight Management

Body Mass Index (BMI)

  • Track BMI and how to maintain it through exercise and proper diet


Weight Management

  • Input vs Output

  • Overweight and Underweight


Topic C: Personal Safety in Physical Activities

Body Mass Index (BMI)

  • Track BMI and how to maintain it through exercise and proper diet


Weight Management

  • Input vs Output

  • Overweight and Underweight