LEGACY COLLEGE OF COMPOSTELA

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Davao De Oro
“Quality Education Within Reach”

PHYSICAL EDUCATION FOR OPTIMIZED

HEALTH 11

OVERVIEW

Physical Education for Optimizing Health is designed to aid in teaching the

concepts of physical activity focusing on improving health, improving one's
lifestyle and its relation to sports performance. It is specially intended for Filipinos
to give a multi-perspective view of physical activity for recreation and for athletic
competitions. The contents of this book best benefits Grade 11 students of the
academic Track.

At the early chapters, the text discussed physical activity as prescription for
health improvement and treatment. It adopts perspective from sports and
exercise medicine, as well as exercise as an alternative method in treatment of
degenerative diseases. Aerobic and resistance exercise were contrasted by
discussing oxidative energy system involved in aerobic activities and physiology
that covers muscle and bone building.

Transcending from health-improving side of exercise is to the socio-cultural

aspects as factors of health where lifestyle and community were given focus. The
psychophysiological domain of health, physical activity and nutrition was part of
the discussion tapping behavioral health effects.

In the end, exercise science for sports performance was discoursed in the
perspective of coaching and athletic training. The physiological basis of coaching
was adopted, adding a unique flavor in senior high school physical education.
Factors of physical performance are included in the text, giving recognition to the
limits of human performance in sports and games.
 LEARNING COMPETENCIES

1. Self-assesses health-related fitness (HRF). status, barriers to physical

activity assessment participation and one’s diet; PEH11FH-Ig-i-6
2. Engages in moderate to vigorous physical activities (MVPAs) for at least 60
minutes most days of the week in a variety of settings in- and out of
school ; PEH11FH-Ia-t-8

STARTER

DIRECTIONS: Answer the following question.

1. Provide the Health-Related Fitness components in the blank circle below
2. Give at least 2 example exercise of health-related fitness and how can this
exercise benefit an individual.

1._____________________
______________________
______________________
______________________
______________________

5.___________________ 2._________________
_____________________ ___________________
_____________________ ___________________
_____________________ ___________________
_____________________ HEALTH ___________________
________________ RELATED __________________
FITNESS

4.___________________ 3.____________________
_____________________ ______________________
_____________________ ______________________
_____________________ ______________________
_____________________ ______________________
____________________ _____________________
INPUT
In the present day, exercise is becoming a vital sign for health. A growing
number of physicians in the Philippines now includes physical activity in patient
assessment, and prescribe exercise particularly to those with common chronic
health conditions. Overwhelming scientific evidence with around 8000 articles
used, show that physical activity and exercise has a positive relationship with
health.
Barriers to physical activity participation
There are a lot of factors that limit an individual to participate in physical
activity or doing exercise. Muscle or skeletal injury and sickness are some of the
common reasons for postponing participation. Musculoskeletal injury hampers
one’s execution of skills, while sickness, most especially for those taking
medications, affects the natural reactions and response in the body.

Risk Stratification Categories for Atherosclerotic Disease

HIGH RISK: Participate should undergo further medical testing and
physician
clearance before starting an exercise program. Clinical
supervision is recommended during exercise.
MODERATE RISK: Participate is safe to begin light or moderate intensity
exercise,
but a medical clearance is required before partaking in a
vigorous intensity exercise. Supervision of fitness professional
is recommended.
LOW RISK: Participate is safe to begin exercising without further
assessment
or need for supervision.

Health-related Fitness Parameters

1. Cardio vascular Capacity- the health and capacity of the cardiovascular
system.
 2. Muscular Endurance- the ability of the muscle for prolonged contraction.
3. Muscular Strength- the magnitude of force that the muscle can produce.
4. Flexibility- the ability of the joints to maximize range of motion.
5. Body Composition- the relative percentage of bone, fat-free and fat mass.
The Physical Activity Readiness Questionnaire (PARQ)
One tool that can be used for you to assess if you fall under the HIGH RISK
Category is the Physical Activity Readiness Questionnaire or PARQ. There are
different versions of this questionnaire that composed of seven (7) questions
answerable by Yes or No. it is self-facilitated questionnaire that assess the
presence of major signs of cardiovascular, respiratory and musculoskeletal
problems. In this self-assessment, a Yes answer in any statement entails you to
fall under the HIGH RISK Category, and should need medical clearance from a
physician before participating in an exercise program.
TASK FOCUS
TASK 1
PHYSICAL ACTIVITY READINESS QUESTIONNAIRE
DIRECTION: Please read the questions carefully and answer each one honestly.
YES NO
Has your doctor ever diagnosed you to have a heart condition and that you
should only do physical activity recommended by a doctor?
Is your doctor currently prescribing drugs for your blood pressure or heart
condition?
Do you experience pain or discomfort in the chest, neck and jaw area during
mild physical activity or at rest?
Do you experience shortness of breath with mild physical exertion?
Do you get tired frequently even when not doing physical activity or are you
frequently drowsy?
Have you lost weight rapidly recently with or without feelings of extreme
hunger?
Do you know of any other reason why you should not do physical activity?
If you answered YES to any question, please see an EIM certified specialist. Thank
you.
VALUES DEVELOPMENT
It can promote positivity because regular exercise can make you feel
happier for it will make you relax and it will increase your energy levels.
BIBLICAL PASSAGE
“ Dear friend, I pray for you may enjoy good health and that all may go well with
you, even as your soul is getting along well.” -3 JOHN 1:2
ENRICHMENT
Direction: Accomplish the following task listed below:
1. Perform the following HRF exercises and make a documentation/video clip
that proves your engagement of physical activities.
2. Identify the barriers you have experienced while doing the physical activity.
3. Answer the question below in at least 2 sentences.
 Why is it important to know how to assess your own physical fitness
level?
 How can self-assessment of HRF affects one’s diet?
REFERENCES
Cobar, Alvin George (2017)., FIRST EDITION PHYSICAL EDUCATION FOR OPTIMIZED HEALTH.
Cronica Bookhaus.. Quezon City