Full transcript of “PATHFIT 2: Exercise-Based Fitness Activities_Module 1”. Click a timestamp to open the video at that moment. Need another video? Use the YouTube transcript generator.
0:00 Good day everyone so for today's topic We will be tackling the first module of Pat fit 2 starting with the first lesson which is the physical fitness and wellness of course before we start dapat ay alam po muna natin kung ano nga ba ang definition ng physical fitness in our meeting previously napag-usapan po natin that not all people that you see that you encounter is considered physically fit no so let us define kung ano nga ba ang ibig sabihin ng physical fitness physical fitness refers to your body system's capacity to function effectively together to allow you to be
0:45 healthy and perform daily living activities um since we have a lot of things to do in our day ' ba we have this tendencies na ah mapagod makaramdam ng ah hindi Ah ganon ka komportableng feeling whenever we do something It's because absent yyung pagiging fit or yyung physical fitness So if you will be um telling other people kung tingin niyo ba physically fit ako or tingin mo ba sila ba physically fit this can be your basis so physical fitness again you are able to function effectively and wala kang nae-experience na patig or pagod on your end
1:31 Ano nga ba yyung mga pwedeng maging examples of the activities in our daily life that can test our physical fitness So it can be our school works because we know that schoolworks covers all the bases Di ba hindi lang naman yyan sa utak even in other subjects nagre-require din siya ng physical emotional So it can be one of the challenges or barriers number two Syempre pag natapos ka sa school uuwi ka meron ka namang duties sa bahay So ngayon Itong mga reasons na to yung nagiging barrier ng tayo nagiging mahirap na sa atin to have enough time to enjoy sports and other leisure activities kasi nga Iyung physically fit
2:18 it means you are able to complete tasks with the minimum possible effort So if these things mentioned ay medyo challenging na sa atin So may possibility na mahirap at we can say that we are not physically fit This is another definition from mit Medical Center for Health promotion and wellness according to mit Medical Center physical fitness is to the human body What fine tuning is to engine Sabi nga nila ba ang katawan daw ng tao ay parang sasakyan So it enables us to perform up to our potential because fitness can be described as that helps us look feel and do our
3:04 best physical fitness involves the performance of our heart and lungs and the muscles of the body and since what we do with our Bodies also affects or affects what we can do with our minds fitness influences on some degree quality such as mental alertness and emotional stability Kaya minsan kapagka may mga bagay that we are tasked to do tapos feeling natin Bakit kaya ganon ang sluggish ng isip ko parang tamad na tamad ako wala akong masyadong nagagawa Uh it can be a factor of physical fitness because it doesn't only cover physical Actually lahat eh internal external and many more maybe this will be your Next
3:51 question after hearing iyung mga bagay regarding physical fitness So ano nga ba yung mga checklist no Pwede mo siyang i-check kung a applied SAO or baka hindi so according to duffy ng 2017 Ikaw daw ay isang fit na tao if you do the following or able to do the following one Uh you have the energy to do what is important to you and to be more productive so Uh you're able to function well on your daily life on your daily tasks Wala ka masyadong backlogs or at least if you want to do something you're able to do it with ease and walang problema number two maglalakad ka sa hagdanan you're going to do physical things so ang stamina mo matibay and also you have
4:38 a positive Outlook to handle the mental challenges and emotional ups and downs of everyday life and deal with stress the fact that we are able to deal with stress is a good sign of being physically fit number three reduced risk for many health problems such as heart disease cancer Diabetes and osteoporosis these are mostly genetically or lifestyle related diseases so since physical fitness Iyung pinag-uusapan malaking factor din Iyung you're able to ah do physical things para Itong mga too is naiiwasan na natin number four you have the chance to
5:26 look and feel your best kapag nga ano ' ba nagwo-workout tayo daily or at least madalas tayong nakakapag relase ng stress through exercise feeling natin ' ba we're at our best nasa optimum tayo So that's a good sign of fitness five physical strength and endurance accomplish physical challenges too magbuhat ng tubig sa bahay ah magdala ng bigas magbuhat ng mga furnitures maglinis kumilos ng hindi hinihingal umakyat sa nv paba balik-balik ng minimum lang yung hingal so those are all under physical strength and last number six a better chance for a higher quality of life and perhaps a longer life too since ang life expectancy ng
6:13 mga tao even here in the Philippines ay paig na ngigi um physical fitness is one of the parang considered na sand na in ending this yung bang life expectancy kasi nga when you are fitter well you have a better chance for a higher quality of life kasi you're able to do everything that you want to do So kung iung anim na iyon ay check SAO Congratulations because you are physically fit but in the next slides I will be discussing yung mga possible din naman na reasons kakit hindio physically fit Ano naman yung m yaka
6:59 nating ma-improve maiwasan Sabi nga nila looking fit does not automatically mean being fit minsan di ba may mga tao nga na akala mo Sobrang payat or maliit pero yun pala sleeper yung build or nakikita mo lang kapagka um na-trigger yyung muscles Minsan naman May medyo malaki Akala mo sobrang taba yun pala weightlifter Di ba and other things because given the many aspects of health and wellness it is important to see physical fitness from a more holistic perspective It's important to remember that health is an individual attribute that varies from person to person like what I mentioned kung ano ang meron ka posibleng wala sa iba because we are uniquely created and
7:45 Magkakaiba tayo ng body composition so we really can't judge di ba sabi nga nung activity we listen and we don't judge kasi we We're not entitled to do that because we are created differently so There is nothing you can do about pwedeng itong Mga tatlong factors like Age sex and heredity kasi itong mga to Ano na nasao na yan eh um though ngayon medyo may mga improvements na nagagawa but if this things comes because of Age sex and heredity pwedeng wala na siyang remedy or hindi na siya gaanong ma-improve Pero itong mga kasunod na to like lifestyle well can affect the first three that I mentioned
8:32 Age sex and heredity lifestyle in definition is about how you live your life Gigising ka sa umaga Anong gagawin mo Paano mo gagawin yung ganitong bagay Paano mo ah pinatatakbo Iyung isang araw so yyun Iyung lifestyle lifestyle is a set of pattern Pattern that you choose to do everyday it can be improved Yes or pwede bang ma-stock na lang ako do yes also so among the good things that you can improve in our or in your lifestyle are your exercise and your eating habits exercise and eating habits magkakambal po yan ah Hindi po pwedeng mag-exercise ka tapos kakain ka naman ng bawal hindi maganda hindi din makakatulong SAO and
9:17 Vice Versa Hindi naman pwedeng ang healthy nga ng pagkain mo pero pagkakain mo naman tutulog ka lang wala kang ibang gagawing exercise so as you can see magkakonekta po silang lahat if you're eating habit and your exercise is on a minimum or maximum you can have good lifestyle if you have good lifestyle it can have an effect on your age sex and your heredity so ganon lang po yyan So kahit na wala tayong magagawa doon sa first three yyung mga factors na nasa baba pwede pa natin siyang i-improve and we can still improve ourselves so that is about physical fitness and wellness and with that let's proceed with Our first learning check
10:02 for today's discussion so ito pong learning check i-introduce ko lang siya sa inyo for you to know what you're going to do on the following slides kasi you'll encounter um many learning checks that you will be doing so for every learning check that you see in this lecture video um you will be answering this questions through a Google form that will be provided in the description box of this video so yung Google form na yon doesn't have any question because the questions will be here in the slides So you will just answer the question by basing on what you watch and kung ano po
10:47 yung nakita niyo sa atin pong um lecture video Ano po so nasa Google forms lahat isasagot and you will just submit it once you are done Okay so let's start with Our first learning check so for our learning check number one Please answer this Question with all the facts discussed and given in the previous slides do you consider yourself physically active or physically fit or both then you will just explain why so maigsi lang po hindi po kailang sobrang haba Ano po right so let's proceed with the next
11:35 part fitness which covers the health related fitness and skill related fitness so these two I'm sure na-discuss na to ng mga previous teachers ninyo or even I in the first semester so we will just have a quick review of the following starting with the first one which is the health related fitness so in definition ang major difference lang nilang dalawa si health related fitness is a program na prescribed to improve the general health of the individual health related fitness is something that we are born with so Ito po ay bata pa
12:21 lang tayo nasa atin na So this are things that Yes can be improved but usually um may mga limit siya certain limit So what are those Let's start with the first one we have the cardiovascular endurance cardiovascular endurance is about being able to do Uh exercises maalin man sa moderate to vigorous intensity for a prolonged period of time we have this experience na p halimbawa Maglalakad lang tayo ng malayo aakyat ng hagdan it's already hard for us So it means that yung cardiovascular endurance natin medyo mababa or mahina So um cardiovascular endurance mainly
13:07 tackles the heart so we know that Cardio Talks about the heart or the system of the heart and it Talks about how our heart pumps the blood which carries oxygen to and away from our heart the brain and so on kaya po minsan you Might Be wondering Bakit po ba ako hinihingal bait po ba ako hinahapo nawawalan ng paghinga or Minsan parang mag-block out almost mahimatay Yun po yung reason kasi nacha-challenge or nagkakaroon ng stress sa ating cardiovascular system So it Talks about our endurance number two we have mascular strength so
13:53 muscular strength simply is the force your muscles can exert or how heavy weights they can lif not all people can lift some things and there are some naman na malakas talaga nakakapag buat like wit lifters so mascular strength naman yung tinatamaan Don the contrary mascular endurance is kung kaan gaano mo kahaba kayang i-sustain yung isang exercise for a period of time usually ang tinatamaan dito kapag mga core exercises or or lifting So kung gaano mo kahabang kayang i-end literally yyung exercise that is mascular endurance um best example sa
14:38 weightlifting mabubuhat mo that's strength but How long you will hold it that's endurance next we have flexibility flexibility is the ability to move muscles and joints through a full range of motion not all people but usually easier for girls ano kasi um biologically speaking Mas madali siya sa because unlike boys may limitations kasi ang katawan ng boys in terms of flexibility so it's about being able to extend your body to certain extents or to certain points without um experiencing pain or discomfort
15:31 and lastly we have body composition so body composition is your body's ratio of fat mass to fat free mass like muscle and bone like what I said since health related nga ito Ito po Iyung best example ng something that comes Uh when we are born Comes with us so ito na po Iyung ah kung ano po yung ratio ng fat natin ng mass ng muscle sa bone ng ating katawan So can it be changed Yes it can be improved but usually ito yung Limit na sinasabi ko kanina skill related fitness so Ito naman po yung another group of fitness that we have so skill related fitness is
16:18 a fitness program that can be further improved enhanced or can be acquired kanina si health related fitness is something that we're born with si skill naman ito since skill nga siya pwedeng meron ka nito inate kang meron nito or pwedeng something na na-acquire mo along the way of Growing Up experiences which means it can easily be improved or it can be enhanced so unlike health related fitness na may limit But not all meron nito Nong mga so let's talk about the examples we have first is agility agility is very simple
17:03 um since Ayan Kapatid po ito ni speed si agility is being able to change Direction na Meron pong quickness and lightness of movement Uh we move Uh depending upon the speed that we are in but if you're able to change Direction quickly that is agility next we have balance balance is the ability to keep an upright posture while either standing or still moving good balance is essential in many activities like skating surfing skiing and gymnastics even simply walking itself It's a good ability Uh not all people ay may good balance kaya nga minsan may mga taong laging natatapilok ah mabilis matumba because it's hard for
17:51 them to keep their own balance coordination Ito naman po is simply moving one um part of your body the another part of your body simultaneously na merong accurate smooth and harmonious body movement so like in the picture paper juggling is the best example speed is simply kung gaan mo po kayang i-cover Iyung distance from one point to another so unlike agility si speed is ano lang yan point a to point B si agility kasi parang point a tapos liliko sa kabila and so on and so forth so si speed naman ano lang to um Usually sa sports like Athletics track and field
18:38 specifically power refers to the ability of the muscles to release maximum force in the shortest period of time so usually jumping movements na i-exhibit iyung power and lastly we have reaction time reaction time is the time or amount of time Uh it takes to start a movement once there sense a signal the need to move simply by responding to a stimulus So doon mo po or stimuli doon mo malalaman kung mataas ba or mababa yung reaction time mo Sabi ko nga di ba sa examples ko pag binato ka ng bato Ano bang gagawin mo di ba You should Dodge or sambutin mo So pag mataas po yung reaction time mo well mas mabilis pong gumana ang sens
19:26 natin So yun po yung ating health related and skill related fitness component so for our second learning check you will simply number one Choose one health related component that you think limits your physical activity or activities and explain why number two which among the skill related component do you think is your strength naman So sa health related ano Iyung nagli-link mo ay strength mo and house that is Our first lesson and now we will proceed with our lesson two which is defining wellness so we focused
20:13 a while ago with physical fitness on the second lesson we will go with wellness naman po wellness in definition is an act of consistently practicing healthy habits to achieve better physical and Mental Health results So you prosper while living rather than just living wellness is a state of complete physical mental and social wellbeing and not merely the absence of disease or infirmity according to the World Health Organization another definition from National wellness institute wellness is a conscious self-directed and evolving process of
20:58 achieving your full potential Sabi ko nga po if you're able to maintain an optimal level of wellness is it is utterly essential to a better quality of life wellness matters as everything we do and every emotion we feel is connected to our wellbeing ang ating pong wellbeing itself identifies or tells us kung tayo po ba ay magkakaroon ng influence sa ating mga behavior Emotions parang ano yan eh constant na loop so all of us need to reach optimal wellness the same with optimal Fitness to decrease tension reduce the likelihood of illness and ensure positive
21:45 relationships we have the following dimensions of fitness So kanina napag-usapan po natin ang fitness Ito po yung mga dimensions na natatamaan niya we have first physical second is cultural third isal f is financial five is environmental si is intellectual 7 is emotional 8 is sexual 9 is occupational and then is spiritual so These are the dimensions of fitness fit dimensions of wellness so This is
22:31 what we're going to be discussing further so we have emotional spiritual cultural intellectual financial environmental occupational physical and social well if you will observe almost the same din naman silang dalawa so let's talk about each of the dimensions this Dimension is about understanding your feeling eff since physical AC is not only limited to physical Uh It also have an effect with our emotional wellness So how we feel how we cope that is our emotional wellness and I think ito yung
23:18 isa sa mga pinakamahirap na i-achieve emotional wellness but still It's a good um Achievement kungo yung maachieve natin kasi Uh once we are well emotionally everything else can follow second we have environmental this dimension helps us to live in Harmony with our surroundings by doing something to preserve it so interacting with nature taking care of it that is environmental wellness and it directly affects us because Uh whatever is happening around us tends to have an impact to us as
24:06 well Syempre Sino ba naman ang hindi mag-aama ng financial wellness So this relates to the process of learning how to handle your financial expenses effectively Ano ba mag-play hindi ako gagastos magbabaon ako magmalabis financial wellness intellect wellness this dimension involves keeping an Open mind as you come across new ideas and improving your knowledge further by simply watching this lecture video attending your cles We are becoming richer and richer intell
24:59 occupational wellness is a dimension of wellness which encourages personal fulfillment and enrichment of one's life through work kay Because we want to have good occupation and having good occupation can lead to financial freed financial freed emotional first we have physical wellness this relates to keeping a safe body and finding treatment when appropriate Uh Sabi nga nila we have to learn to listen to our own Bodies kasi sometimes it signals us of something wrong pero ba we
25:46 tend to ignore so we have to be very cautious about this next we have sexual wellness this applies to the individual's active involvement in his or her life by discussing the various issues surrounding sexuality and sexual health so though Ito po ay medyo tabo na topic for some It's important that we also explore and learn sexual wellness social wellness encompasses all aspects of well being pertaining to social connections relationships and
26:31 personal expression ika nga po nila nan is an island we can do everything without other people kahit na loner ka pa ka sanay ng maraming tao mahirap pong mabuhay ng wala walang kasama So this is about being Well in terms of connections relationships and personal expr and lastly above all Syempre hindi pwedeng mawala ang spiritual wellness this helps you to develop a set of spiritual values that will help you achieve purpose and meaning Kaya nga ba minsan maririnig natin yung mga tao parang even though I'm financially free I'm emotionally Uh good I feel like my
27:19 environment is Okay so parang ang ending po ay Um yung ating pong achievement is hindi nagiging kasi nga yung atin pong spiritual wellness is hindi natin na-enhance Okay po So that's spiritual wellness so those are the dimensions of wellness so for our third learning check simple question lang which do you think is the dimension of fitness that is being explored most by people and satingin niyo Bakit po kaya now for our last lesson We will be talking about training concepts and methodologies so kan po we were able to
28:07 discuss about physical fitness and wellness So how would we achieve physical fitness and wellness So this is the answer through good training concepts and guided methodologies so The following are the key Principles to keep in mind ait PR napagusapan ng po natin na we are different from one another so program that works for me might not work for You So Here are the principles that you can keep in mind In order for you to find or to create a good program for you so first is the principle of specificity um
28:53 principle focuses on kungo yung mas prefer mo na i-enhance SAO So kung halimbawa may certain sport ka na gustong ma-improve yyung skills mo halimbawa let's say volleyball so kailangan makapag pataas ka ng talon or at least lumakas yyung pwersa ng pulso mo So yyung mga workouts dapat that you do the program that you should create or all lot for certain times ay dapat yun mismo yung tina-target why Because if you're going to target another muscle na hindi naman involve yon para sa certain skills na i-enhance mo So mawawalan siya ng purpose so another example is for
29:40 Halimbawa gusto mong um lumaki ang biceps or triceps so dapat specific yung plan or yung program na ginagawa mo dapat para siya sa triceps and para siya sa bicep if that's what you're aiming for so that is specificity number two we have the principle of overload so Sabi nga dito only by training more than usual can fitness be enhanced you must exert considerable effort so halimbawa nananakbo ka one lap kapag nag-one laap ka lang ng nag-one laap magiging stagnant yung kaya mo So dapat um halimbawa one lap Sige ano lagpasan
30:25 natin ng konti pa parang nagpasa mo ng konti pa yung more than the usual so baka pwedeng habang nananakbo ka Dala ka ng something na mabigat kumbaga parang ino overload mo yung sarili mo kasi when your body gets accustomed to something that you usually do yung effect niya kasi nagla-last so kailangan in- overload mo siya para nagugulat yung katawan mo nagbabago yung training na nagiging or nagiging effect ng training sa katawan natin third principle is the principle of progression so Sabi nga nila um when starting to workout or your fitness routine hindi pwedeng Umpisa pa lang pangatayan na agad kailangan you
31:12 increase it gradually kumbaga parang habang nag-over load ka p feeling mo enough na yyung overloading iprog mo naman So halimbawa nagbubuhat ka ngayon ng ah 20 lbs hindi pwedeng habang buhay 20 lbs ka ka so kailangan hindi pwedeng bigla dapat palaging kung
32:00 ano lang yung kaya so paunti-unti five ta's p feeling mo okay na ulit lakihan natin gawin nating 10 and so on so that is progression okay and number four we have the principle of reversibility reversibility is any adaptation that occurs as a result of exercise will be reversed When you see training you will lose fitness if you take a break or do not work out frequently enough ito na ung sinasabi nila na sir Ba't po ganon ang ano lang po Parang weeks lang po or month lang po naman akong tumigil Bakit po parang lumaki po ulit ako agad and so on Hindi naman po ako kumakain ng Madami Yun po yung sinasabi nilang reversibility kapag nakarating na po tayo sa ating maintained or ideal na
32:45 weight Hindi Ibig sabihin po non titigil na tayo we should still exercise and work out maybe not as intense as before but at least we work out do you get the point kailangan ano kailangan meron ka pa ring workout h mo siya pwedeng tanggalin Why kasi magkakaroon siya ng reverse reverse effecto right so that is the principle of reversibility so those are the four Principles that you can add aside from those principle So pwede din po nating icons mahalaga the fit principle or the F principle This is very simple lang ang concept
33:31 lang niya is frequency intensity time and type so in frequency decide how often or often you would like to train Ano bang start mo ah Ikaw ba ay mag everyday Ikaw ba ay magpa five days 2 days rest day Ikaw ba ay magta twice a day twice a week muna um Pwede bang once muna So you decide the frequency and it should be consistent so hindi pwede ngayon isang arw next week 2 days kailangan mag establish ka ng pattern second is intensity how hard you want to workout Hindi kasi pwedeng be minimum lang sa workout Sabi nga kanina Di ba principle of overload and progression kailangan nagiimprove three time gaano ka ba kahabang
34:17 mag-train um in my experience I usually a lot 2 hours 2 to 3 hours minan for kapag wala talaga masyadong gawain ang ginagawa ko yung cooldown yung medyo hinahabaan ko kasi hindi pwedeng nagwo-work out ka for how many hours ang ending non magma-migrate Might Be Harder for you or easier for you We don't know So kailangan talagang i-customize siya based on what Uh you
35:05 have or what you can do So after the principles and the guides that I discussed ito yung isang suggestion na pwede nating gawin actually I will allow you to experience face to face so we have the high intensity interval training or the hiit or hit program so it involves exercises performed in repeated quick bursts at maximum or near maximal effort with periods of rest or low activity between bouts best example nito are tabata workouts or iyung mga workout na May list ka ng workout tapos you work out for certain um time tapos may rest Habang nag-rest may low impact exercise
35:50 it can also be ah circuit training yan heit program yang mga yan ah Bakit siya sa Mahalaga kasi ito yung mga possible na reasons una effective siyang training method bakit ah it improves your patience mag-intay mag endure endurance It's a good endurance training two alternating between intense bouts of exercise and low intensity exercise kasi hindi pwedeng puro high intensity hindi din pwedeng puro low so at least meron kang Salitan three it can be used anaerobically pwede siya sa gym pwedeng may weights Pwede din namang Cardio and mostly it Burns more fat it improves endurance and it builds
36:36 strength and I believe that this three pag meron ka nito sobrang laking Edge no sa ibang tao mostly at talagang um you can perform anything na gusto mong i-perform So ano yung mga benefits niya aside from yung nabanggit ko kanina So it builds muscle It helps lose weight quickly it improves aerobic and anaerobic capacity and for all over siya So lahat na muscles Cardio and others Yun lang ang limitations kapag hindi mo siya nagagawa ng tama so you can have the following muscle loss muscle cramps ito yung mga maexperience mo um slow recovery May L of energy and
37:25 fa last part we we have the fundamental body movements so these body movements are the foundations for physical activities like games sports and recreational activities so Itong mga to are um linked or it involves um your body parts but should not be confused with sporting abilities So bago po tayo makapag Uh engage with sport Una yung mga to Ito muna yung una nating natutunan so ito yung requirement ng ating katawan and you're very very familiar with Uh the following course we have nonlocomotor movements so nonlocomotor movements are commonly called actual
38:13 movements it refers to the body movements without allowing the body to travel so ito iyung mga examples so you can read kung ano Iyung examples ng nonlocomotor movements So basically gumagalaw ka pero hindi ka nag-t or nag-change ng Direction kung meron tayong non locomotor we have locomotor movements So this refers to the body movements where the body travels from one location to another and um maraming locomotor movements na example naka-cap jumping and yung mga an even rythm Uh which includes skipping
39:01 galloping and sliding so let's just um go through the movement concepts first we have body awareness body awareness is learning a person's body part and of course understanding what parts can do and moving the parts alam naman natin that Uh our body has functions and each part ay may kanya kanyang function two spatial awareness um we should know how to utilize yung space na meron tayo into physical space three directional awareness we should understand directions like left right up down in out top and bottom and front and
39:48 back or temporal awareness the construction of an internal time structure that identifies movement time relationships and five relationship awareness understanding with what the body makes movements or with whom the body Mak movements and lastly we have the movement Principles So kanina we have movement concepts now we have movement principle we have balance So I will no longer this cuse the following kasi ito naman ay napapadaan Daanan na natin balance we have centering so core ng katawan three
40:37 we have center of Gravity so ito ay point where all The bodies weight is distributed equally across all sides we have posture so atin pong presumed position Kapag tayo po ay naglalakad to have stability five gesture how we convey Emotions how we express si we have RM and breathing so inhalation exhalation fluidity and Harmony to a person's movement so last we have the parq test so parq stands for physical activity readiness question So
41:24 it is a screening tool used to mean whether an individual is ready to engage in physical activity or exercise So bakit natin siya ginagawa kasi We want to have sort of a clearance before we do or before you do activities na intensified or Mahirap talaga so we will do parq very soon who should use the PAR um kayo na mag-start ng exercise program and personal trainers so hindi pwed mag-start ng routine without Uh answering a Part test outcome of the parq test kapagka no so technically safe naman kayo to have
42:11 an activity however if an individual answers Yes to one or more questions kailangan ng medical consultation so we will check kung kaya ba talaga or yung par test is magiging okay ba yung result importance niya last na po ito ayos useful siya in PE settings kasi it's an assurance na high so It helps us Educators and trainers to Tailor an activity na gaya ng limitations All right so The Last One learning chat is List down fitness goals Syempre ah mag
42:57 undergo Tay ng certain activities talagang so I want you to List down your fitness goals na feeling niy You can achieve oning inac So that's it for the first module lessons 1 so I hope you learn something and i'll see you on the next lecture Thank you for listening
