SENIOR HIGH SCHOOL

INSTRUCTIONAL MODULE
SCHOOL YEAR 2020-2021- FIRST SEMESTER

PHYSICAL EDUCATION 11

JEZANIAH JOY B. PEREZ

Email address: jezaniah.perez@stjude.edu.ph

1|Page
 TABLE OF CONTENTS

FIRST QUARTER
LESSON 1: EXERCISE FOR FITNESS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
Aerobic Exercises
Anaerobic Exercises
Flexibility
LESSON 2: HOW TO ACHIEVE HEALTH-RELATED FITNESS . . . . . . . . . . . . .
9
Muscular Strength
Muscular Endurance
Flexibility
Cardiorespiratory Endurance
Body Composition
LESSON 3: LET’S BE HEALTHY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13
Eating Habits, Sleep, and Stress Management
LESSON 4: NUTRITIONAL GUIDELINES FOR ADOLESCENTS. . . . . . . . . . .
17
Six types of Nutrients found in Foods
Food Guide Pyramid

SECOND QUARTER

LESSON 5: HOW TO TEST ONE’S LEVEL OF FITNESS . . . . . . . . . . . . . . . . . 20

Muscular Strength and Muscular Endurance
Cardiorespiratory Endurance
Flexibility; Health Fitness Zones
LESSON 6: SETTING FITT GOALS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24
Components of Exercise
Keeping a Fitness Log
Components of Skill- Related Fitness
Principles of Conditioning
LESSON 7: PHILIPPINE PHYSICAL ACTIVITY PYRAMID. . . . . . . . . . . . . . .
28
Understanding the Philippine Physical Activity Pyramid
LESSON 8: PERSONAL SAFETY STRANDARDS . . . . . . . . . . . . . . . . . . . . . . 31
Warm-up and Cool-down Exercises
Body Conditions during Moderate to Vigorous Physical Activities
Proper Use of Equipment and Facilities

2|Page
 Module Learning Competencies

 distinguishes aerobic from muscle-and bone strengthening activities ;

 explains how to optimize the energy systems for safe and improved performance;
 relates health behaviours (eating habits, sleep and stress management) to health
risks factors and physical activity assessment performance ;
 differentiates types of eating (fuelling for performance, emotional eating, social
eating, eating while watching tv or sports events) ;
 recognizes the role of physical activity assessments in managing one’s stress;
 self-assesses health-related fitness (hrf). status, barriers to physical activity
assessment participation and one’s diet;
 sets frequency intensity time type (fitt) goals based on training principles to
achieve and/or maintain health-related fitness (hrf);
 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;
 analyses physiological indicators such as heart rate, rate of perceived exertion and
pacing associated with mvpas to monitor and/or adjust participation or effort;
 observes personal safety protocol to avoid dehydration, overexertion, hypo- and
hyperthermia during mvpa participation;
 identifies school and community resources in case of an injury or emergency
 demonstrates proper etiquette and safety in the use of facilities and equipment;

EXERCISE FOR FITNESS

LESSON 1
Objectives:
At the end of the lesson, the students should be able to:
1. Distinguish aerobic from muscle and bone-strengthening activities
2. Discuss the health benefits in participating in different aerobic, anaerobic, and flexibility
exercise
3. Explain how to optomize the energy systems for safe and improved performance

3|Page
Types of Fitness Exercises
There are three types of exercises that can help maintain or improve one’s physical fitness:
a. Aerobic Exercises
b. Anaerobic Exercises
c. Flexibility Exercises

AEROBIC EXCERCISES is a system of

physical condition involving exercises that are
strenuously performed so as to cause marked
temporary increase in respiratory and heart rate.
Aerobic exercise refer to how your body uses oxygen
to sufficiently meet energy demands during exercise.

Aerobic exercise improves your cardiorespiratory

endurance. It strengthens your heart and lungs and
trains your cardiovascular system to manage and deliver oxygen more quickly and
efficiently throughout your body

Benefits of Aerobic Exercises

Regular exercises can bring about positive health benefits. In addition to stregthening of
the cardiovascular system, the following benefits can also be achieved:

1. Improve circulation and help the body use oxygen better.

2. Increase the number of red blood cells in the body.
3. Increase energy, stamina, and mental health.
4. Develope endurance, which means that one can work out longer without
experiencing fatigue.
5. Help reduce the risk of developing heart diseases and other ailments.
6. Helps reduce body fat for weight loss.
7. Help reduce stress, tension, anxiety, and depression.

Types of Aerobic Activities

There are two types of aerobic activities: (1) the moderate-intensity aerobics, and
(2) the vigorous-intensity aerobics. Find out which aerobic activity will suit your
personality and interest.
1. Moderate-intensity Aerobics
Even simple house chores may be considered as moderate-intensity
aerobics. Examples are sweeping, moving a forniture, pushing a vacuum cleaner
or a lawn mower.

4|Page
 Other activities of this type also include active recreation or outdoor
activities like brick walking, biking, running, jogging, skatebording, skating, and
even hiking and mountain climbing.

2. Vigorous- Intensity Aerobics

Your heart will beat much faster, and breathing will be much harder than
normal when you participate in this type of activities. Examples of vigorous-
intensity aerobics activities are (a) Active Games that involve running and
chasing, such as flag football, distance running, and jumping rope; (b) sports
such as soccer, basketball, and tennis; (c) vigorous dancing, and (d) martial
arts such as arnis, teakwondo, and karate-do.

ANAEROBIC EXERCISE are exercises that

are done quickly for short periods of time. It
usually involves pushing against a source of
resistance to increase strength. Doing this kind
of exercise can improve your muscular strength
and muscular endurance.

Example of activities that use strength

is short bursts are push-up, pull-ups, weight
lifting, and sprinting. Even simple exertions,
like carrying heavy boxes or bags of groceries are forms or anaerobic activities that can
build your mascular strength.

Benefits of Anaerobics Exercises

Anaerobic exercise, when properly performed, can provide the following functions:

1. Increase bone and muscle strength

2. Improve endurance and joint functions
3. Reduce the risks of injuries due to weak muscles
4. Improve cardiac functions
5. Enchance “good” HDL-cholesterol
6. Help maintain lean body mass which is important for persons wishing to lose
weight
7. Minimize the risk of osteoporosis
8. Develop coordination and balance

FLEXIBILITY EXERCISE involve

stretching activities that improve the range of

5|Page
your muscles and joints. It makes your muscles more flexible. These exercise enable you to
reach, bend, and turn better.

Stretching exercises include toe touching, side stretching, and sit and reach. Other physical
activities which are great in developing your flexibility are yoga, martial arts, rhythmic
activites, and gymnastics.

References

 Health and Physical Education ( for fitness and wellness) –Henry G. Gadiano
 https://depedligaocity.net/PE11LM.pdf

Name: __________________________________ Date:________________

Strand: __________________________________ Grade 11

Assessment

A. Identify the following exercises whether they are aerobics(AE), anaerobic(ANA), or

flexibility exercises(FLE).

_______1. Weight Lifting _______6. Pull-ups

_______2. Dance _______7.Gymnastics

_______3. Baseball _______8.Mountain Climbing

_______4. Biking _______9.Jumping Rope

_______5. Sprinting _______10.Pushing a lawn mower

B. Answer the following questions.

1. What are the three types of exercise? Explain how each types is undertaken.
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________

6|Page
 ________________________________________________________________________
________________________________________________________________________
___________________________________________________

2. Give the benefits that can be derived from these types of exercise.
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
___________________________________________

HOW TO ACHIEVE HEALTH-RELATED

LESSON 2 FITNESS

Objectives:
At the end of the lesson, the students should be able to:
1. Describe the five components of physical fitness
2. Explain how one can achieve one of the five components of physical fitness

Component of Physical Fitness

Physical fitness is the ability to execute everyday
task without getting short of breath, tired, or sore. It is
the capacity of the heart, lungs, muscles, and joints to
perform well.

There are five component of physical fitness.

You can learn to omprove all of the following areas.

A. Muscular Strength is the amount of force that

muscles employ when they are used. You need to have
strong muscles to support your bones and joints.
Muscular strength can translate into the capacity of lift,
push, kick, and throw with power.

7|Page
B. Muscular Endurance is the ability to use a group of muscles for a long period of time
with out getting tired easily. You need muscular endurance when you ride a bicycle up and
down a hilly track. Pedaling without stopping requires muscular endurance.
C. Flexibility is the ability to bend, twist, reach and move the joints easily. You utilize
flexibility when you strike a tennis ball or touch your toes while being seated.
D. Carodiorespiratory Endurance refers to the ability to perform activities that need
increased oxygen for a period of time. There are many physical activities that can improve your
cardiorespiratory endurance. Running, walking, biking, and swimming are examples of
activities you can engage in.

Take note of the following terms in connection with cardiorespiratory endurance.

 Heart Rate refers to the number of times your heart beats per minute.
 Resting Heart Rate (RHR) refers to your heart rate when you are resting or not doing
any physical activity. You can use RHR and recovery
 Recovery Time refers to how long it takes time to gauge your cardiorepiratory
your heart rate to return to RHR after engaging endurance.
in physical activity.

Heart Rate Monitoring

One technique to see how hard you are exercising is by monitoring your heart rate. Try
checking your heart rate before, during, and after an exercise. To know your heart beat:

1. Press your index and middle fingers on your neck or wrist.

2. Count your heartbeats for 10 seconds.
3. Multiply it by 6 to find your heart rate.

You need to work out within your target heart rate zone to improve your fitness. The
target heart rate zone is 60% for the lower limit and 85% for the upper limit of your
maximum heart rate.

The maximum heart rate is the greatest number of times your heart beats per minute while
exercising. To get your maximum heart rate, subtract your age from 220 (beats per minute).

Study the following equations in estimating the target heart rate zone of a 15 year old
student.

A. MHR = 220 - age

60% of MHR = MHR x 0.6
85% of MHR = MHR x 0.85

B. MHR = 220 – 15 = 205

60% of MHR = 205 x 0.6 = 123
85% of MHR = 205 x 0.85 = 174.25

8|Page
 So, a 15 year old student’s target heart rate zone is between 123 and 174 beats per
minute.

E. Body Composition the fifth component of fitness, compares the weight of your body
fat to the weight of your muscles, bones, and organs. A healthful body composition has a high
ratio of lean tissue to fat tissue in the body. Good body composition can make the joints move
efficiently. It also makes the heart and lungs work efficiently during physical activity.

Good Body Composition

Body Composition is the proportion of fat tissues to the lean tissues in the body. Some
health profesionals use a standard called the Body Mass Index (BMI) to determine if a
person’s weight is healthful.

Study the example below in determining the BMI of a person who is 5 feet 7 inches tall
and weighs 140 pound.

First: Multiply the weight by 703

140 x 703 = 98420

Second: Multiply height in inches squared

5 feet, 7 inches = 67 x 67 = 4489

Third: Divide weight by height BMI Ranges

98420 ÷ 4489 = 21-22 = Healthiest
BMI =140 x 703 ÷ 672 = 21.92 25+ = Overweight
30+ = Obese
BMI = 21.92

Figure Out Body Types

1. Ectomorph – having a thin and lean body build

2. Mesomorph – having a muscular and sturdy body build
3. Endomorph- having a round and heavy body build

Persons of each body type can attain a healthful weight and image. A person’s weight
depends on his/ her lifestyle choices.

If you are unsure of your body types, you can figure it our by taking a measurement of your
wrist.

1. Small Build- if your wrist measures under 14 cm (5.5 inches)

2. Medium Build- if your wrist measures 15 cm (6 inches)
3. Large Build- if your wrist measures 17cm (6.5 inches)

9|Page
References

 Health and Physical Education ( for fitness and wellness) –Henry G. Gadiano

Name: __________________________________ Date:________________

Strand: __________________________________ Grade 11

Assessment

Acitivity 1
Direction: Identify the components of health- related fitness that you use in tha following
activities.
_____________1. Twisting you body
_____________2. Lifting weights several times
_____________3. Moving a fruniture
_____________4. Lifting boxes
_____________5. Touching your toes while standing up
_____________6. Carrying heavy luggage
_____________7. Pushing a grocery cart
_____________8. Reaching for something
_____________9. Participating in an aerobics class
_____________10. Riding a bicycle up and down a hilly tack
Acitivity 2
Answer the following questions
1.What is a healthful body composition?
________________________________________________________________________
________________________________________________________________________
_____________________________________
2. How can you maintain a healthful weight?

_______________________________________________________________________
_______________________________________________________________________
_______________________________________

3. Determine your Body Mass Inder (BMI). Use the formula indicated in the lesson. What
does your BMI indicated about yout weight?

10 | P a g e
 LET’S BE
LESSON 3 HEALTHY

Objectives:
At the end of the lesson, the students should be able to:
3. Enumerate the effects of bad health habits
4. Enumerate and explain best practices in maintaining good health habits
5. Write a persuasive essay about maintaining healthy habits

Pre-test
Directions: Describe the person in the picture below. Use the space provided for
their thoughts. What may have caused the person to be that way?
Many of us try to live a healthy lifestyle. We do various things to become fit and to

achieve our desired physique — oftentimes without first knowing and understanding the
consequences. Our health becomes at risk and prone to different risks that can affect our
capacity to do daily physical activity. We need to realize that there are some common health
practices — particularly when dealing with stress— that need to be corrected right away,
especially among the young ones. Some stress- coping measures affect or show in a person’s
eating or sleeping habits.

Eating Habits, Sleep, and Stress Management

Eating Habits
We can always eat the food that we want. There is nothing wrong with eating. It only
goes wrong if we consume less or more than what our body needs; also when we eat
unhealthy food. This can lead to being underweight, overweight, or even obese. It is
alarming to see that many are suffering from malnutrition, overweight, and obesity.

Underweight people are often found to suffer from malnutrition due to lack of adequate
nutrients in the body. Many of them do not get the right amount of calories to fuel their
bodies thus, they tend to lack the energy to do regular tasks at home, school, and work. Their

11 | P a g e
immune system also gets weak and compromised, making them prone to health risk issues
such as anemia and osteoporosis.

Anorexia nervosa is an eating disorder wherein a person is abnormally underweight, has an

intense fear of gaining, and an abnormal understanding of body weight, often due to coping
with emotional problems stemming from self-worth.

People with anorexia use extreme efforts to prevent weight gain and keep on losing weight by
restricting food intake, exercising excessively, or misusing diet aids, diuretics, and laxatives.
These tend to significantly interfere with activities in their lives.

Overeating is also found to be one of the leading causes of overweight and obesity.
Eating too much, especially processed food and sugary drinks, coupled with a sedentary
lifestyle contribute significantly to weight gain.

Overweight and obese people often encounter a lot of physical and emotional struggles in
their daily lives. They often have a hard time doing simple tasks such as tying their shoelaces or
walking up a short flight of stairs.

Sleep Management

Sleep is essential to everyone’s health.

Normally, we need about 6 to 8 hours of night
sleep everyday to allow the body to rest and
regenerate. When we wake up in the morning
after a good night’s sleep, we feel fresh and
energetic. We become effective and productive
in our daily activities. However, a lot of people,
in particular teens, practice bad sleeping habits
such as the following:

3. Staying up all night - This is the most

common bad sleeping habit of most people. In order to submit a project, a paper, or some
other work at the last minute, they cram to finish it, staying up all night until they are done.
Some people just spend the night reading or doing other stuff that they just do not want to
postpone for another time.

12 | P a g e
4. Internet Addiction - Social media is massively
addictive. Many people would spend a lot of their time
browsing social media sites such as Facebook and
YouTube. They are awake all night to converse and
play with their friends and forgo sleeping on time. This
results in tiredness and unproductiveness in work, in
school, and even at home.

5. Eating Before Sleeping - Eating could be one

of the things we do that give us comfort—but should be
discouraged just before bedtime. Eating before sleeping can cause discomfort preventing us
from falling asleep easily. When we eat too close to our bedtime, it means that we go to our
bed while digesting. This can cause acid reflux which makes a person lose sleep. It is best to
eat 4 hours before falling asleep so we can be sure that our digestive system has done its job.
Stress Management
We need to deal with the fact that stress is part of our
lives. Stress happens for many reasons – environmental
factors, fatigue, too much work, illness, and loneliness.
It is inevitable; hence, needs to be handled properly.
Handling stress seems to be tough to do but we need to
learn how to cope with it the right way. If not properly
dealt with, it can lead to many health concerns—
difficulties in sleeping, poor immunity, hypertension,
and even heart disease. One may also perform poorly in
physical activities because of stress. However, while
some may be able to deal with stress, others may not and resort to ineffective—or worst,
unhealthy—means of dealing with stress.

Examples of such means that can be detrimental to health are the following:
1. Smoking
2. Bad Eating Habits – Skipping meals and/or overeating
3. Excessive alcohol intake
4. Excessive sleeping
5. Procrastinating – Trying to hide and escape the problem using delaying
tactics rather than facing the problem
References

 https://depedligaocity.net/PE11LM.pdf

Name: __________________________________ Date:________________

Strand: __________________________________ Grade 11

Assessment

13 | P a g e
 Directions: Imagine that you are a writer in a Health Magazine. Write a
persuasive essay that talks about health awareness. Emphasize on article the bad
health habits and ways to change them.
_____________________________________
Title

___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
_________________________________________________________________
NUTRITIONAL GUIDELINES FOR
LESSON 4 ADOLESCENTS
Objectives:
At the end of the lesson, the students should be able to:
1. Explain the need to select food, based on the nutritional needs during adolescence

14 | P a g e
 2. Follow the Food Guide Pyramid for adolescencents and nutritional guidelines for Filipinos
in choosing foods to eat.

Six Types of Nutrients Found in Foods

A healthy, well balanced diet is important for the whole body. As you enter adolescence, your
body changes rapidly. In this case you will need more servings for each food group than do
younger children or older adults.

The following are the six types of nutrients found in foods. Each product certain substances that
your body needs.

1. Proteiens are essential nutrients needed for the continuous growth and repair of body
tissues. They help make up muscles, organs, and other cells. They can be obtained from
meats, fish, eggs, milk, cheese, nuts, peas, beans, lentils, and other legumes.
2. Carbohydrates are the body’s main source of heat and energy. They also suply the
necessart roughage that assist in digestion. Thay can be obtained from both starch and
sugar sources. Starch sources are cereals, breads, rice, potatoes, and pasta. Sugar sources
are fruits, vegetables, honey, and syrup.
3. Fats provide another sources of heat and energy and help the body store vitamins. They
are found in meats, butter, cream, cheese, margarine, and other vegestable oils.
4. Vitamins are essential to many different bodily functions. They help the body use
carbohydrates, proteins, and fats.
 Vitamin A is for growth, good eyesight, and healthy skin.
 Vitamin B is good for building resistance to infection, healing, developing healthy
gums, and providing good blood circulation.
 Vitamin D is needed by the body for developing healthy bones and teeth.
 Vitamin E is neede for the diffenrent functions of the nerves and muscles.
 Vitamin K promotes blood clotting by increasing the prothrombin content on the
blood.
5. Minerals are nutrient that are needed in many body processes.
 Calcium
 Iron
 Zinc
 Potassium
 Selenium
6. Water is a nutrient that serves many purposes. It is needed for the building and repair of
body tissues. It makes up blood and other body fluids, helps digest food, regulates the
body temperature, assists in the efficient elimination of wastes, and cushions joints and the
spiral cord.

15 | P a g e
The Food Guide Pyramid

The Food and Nutrition Research Institute (FNRI) of the Department of Science and
Technology (DOST) has design a daily nutritional guide for filipinos of all ages. Below is the
foof guide pyramis designed by FNRI for Filipino Adolescents.

The food guide pyramid

shows how many servings
do you need to eat from
each food group every
day.

References
 Health and Physical
Education ( for fitness
and wellness) –Henry G. Gadiano
 Food and Nutrition Research Institute- Department of Science and Technology
Name: __________________________________ Date:________________
Strand: __________________________________ Grade 11

Assessment

Direction: Create a poster that encorages everybody to be healthy by following

the Food Guide Pyramid.

16 | P a g e
 HOW TO TEST ONE’S LEVEL OF
LESSON 5 FITNESS

Objectives:
At the end of the lesson, the students should be able to:
1. Self-assess health-related fitness statues, barries to physical activity participation, and
one’s diet.
2. Set fitness taining goals based on training principles to achieve and maintin health-related
fitness
The following are simple tests for each area of fitness. Before taking the tests, you should
know the correct precedure for each test.

Fitness Testing
A. For muscular strength and muscular endurance

1. Pull-ups- to measure the strength and endurance of upper body muscles.

Material – Horizontal bar

17 | P a g e
 Procedure
1. Reach up to grab the horizontal bar with
understand or overhand grip.
2. Hang from the bar with arms fully
extended. Feet should not touch the floor.

3. Raise tour body so that your chin clears

above the bar.
4. Finish each pull-up by lowering your body
to the starting position.

Avoid kicking, bending your legs, or

swaying your body during a pull-up.

2. Curl-ups – to measure abdominal stength and endurance.

Material- Mat, stopwatch or ordinary watch.

Procedure
1. Sit with flex or bend legs together.
2. Cross arms and place hands on opposite shoulders.
3. On a given signal, lie back to touch shoulders to the floor; and then, raise trunks to
touch thighs with elbows.
4. Work in pairs, each taking turns in holding the feet of the other and counting each
successful curl-ups.

18 | P a g e
 Developing your muscular strength and endurance is important. Doing pull-ups and curl- ups
will improve the ability of your muscles to work repeatedly without getting tired easily.
B. For Cardiorespiratory Endurance
Endurance Run/ Walk (one mile run/walk) – to measure speed and cardiorespiratory
endurance. To cover a mile as
quickly as possible.
Material- Stopwatch, a track
with a distance of more than 1
mile.

Procedure
1. Runner starts from the
starting line.
2. Timer stands at the
finish line.
3. At a given signal, runner runs to the finish line.
C. For Flexibility
V-sit Reachi/ Sit and Reach- to measure the flexibility of the lower back and calf
muscles.
Material- Tape measure placed on the floor for V-sit Reach a special box for sit and
reach.

Procedure
1. Sit straight with the back against
the wall.
2. Spread feet 8 to 12 inches apart.
3. Put fingers of one hand on top of
the other.
4. Slowly reach forward as fas as
possible along a measuring line.

Healthy Fitness Zones

The table below shows the fitness zones for your age group. Try to meet the following
standards for healthy physical fitness.

Healthy Fitness Zones for Ages 14 to 16

Activity 14 yrs old 15 yrs old 16 yrs old

Pull-ups Boy 2-5 3-7 4-8
(no.of time) Girls 1-2 1-2 1-2
Curl- ups Boy 24 - 45 24 - 47 25 - 48

19 | P a g e
 (no.of times) Girls 18 - 32 18 - 35 18 - 35
Sit and Reach Boy 8 8 8
(in inches) Girls 10 12 12
1-mile run Boy 9:30 - 7:00 9:00 - 7:00 9:00 - 7:00
(in minutes and
seconds) Girls 11:00 - 8:30 10:30 - 8:00 10:30 - 8:00

References
 Health and Physical Education ( for fitness and wellness) –Henry G. Gadiano

Name: __________________________________ Date:________________

Strand: _________________________ ________ Grade 11

Assessment
How can you improve your physical fitness?

Direction: Make a personal plan to improve the following areas of your body to stay in
shape.

a. Upper Body Stryength

b. Lower Body Strength
c. Flexibility
d. Cardiorespiratory Endurance

20 | P a g e
 SETTING FITT
LESSON 6 GOALS
Objectives:
At the end of the lesson, the students should be able to:
3. Set FITT goals based on training principles to achieve and/ or maintain health-related
fitness
4. Analyze physiological indicatiors such as heart rate, rate of perceived exertion, and pacing
assiciated with moderate to vigorous physical activities (MVPAs) to monitor and/or adjust
participation or effort

Components of Exercise
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.

1. Frequency refers to how often you excercise. Your fitness will improve greatly if you
exercise more often.

21 | P a g e
2. Intensity refers to how hard you exercise. Your strength will improve if you exercise
harder. Intensity improves your endurance too.

3. Type refers to the form or mode of your excercise. It implies that specific physical activity
improves particular components of your fitness. This component if exercise is called
specificity of exercise.
When we say specificity of exercise, it refers to the particular exercise that you need to do
to improve a particular part of fitness or a specific skill.

4. Time refers to how long you exercise. It denotes the duration you spend in executing an
exercise program. Your fitness will improve if you spend more time exercising.

Keeping a Fitness Log

It is good idea to keep a fitness log. It can help you monitor your progress when
exercising. Having a fitness log is like keeping a diary or a journal. You can include
information about the activities that you have done, and how you have done, and how you felt
during the workout.

Example of a fitness log

Curl- ups Log

October 10

Made 20 successful curl-ups in one minute. I’m still having trouble rising and
touching my thighs with my elbow, but I’m improving.

October 11

October 12

Components of Skill-related Fitness

Skill- related fitness focuses on skills that enhance your performance in physical
activities, athletic routines, or sports events.

The six basic components of sports skills are as follows.

1. Speed is the ability of the body to perform quickly. Sprinters and cyclists need
speed for racing.
2. Power is the ability to move the body parts swiftly while applying force; or the
result of strength and force combined. Power helps you to hit a home run.
3. Reaction Time means how quickly you react or respond to something. A good

22 | P a g e
 reaction time helps you play sports like table tennis.
4. Coordination refers to the ability to use the body parts and senses together to do
tasks accurately.
5. Balance is the ability to stay steady. When you walk on a balance beam, you use
balance.
6. Agility is the ability of the body to change position and/or directing in space with
quickness and accuracy of movements.

Principles of Conditioning

An exercise that enhances

fitness for sports is called
conditioning. Conditioning enables
your body to adjust to regular
exercise by becoming more fit.
Through conditioning exercises, your
muscles will become stronger, your
endurance will get better, and your
heart and lungs will become more
efficient.

You need to work hard when

conditioning in order for your fitness
to improve. When conditioning, keep in mind the following principles: Overload, Progression,
and Specificity.

 Overload means exercising your body more than you normally do to improve your
fitness. By exercising harder, longer, or more than usual, your fitness will improve.
Keep in mind to increase overload gradually for you to improve and to avoid injury.

 Progression is the gradual increase of overload over time. This conditioning principle
keeps you from exercising too much too soon. You can attain your fitness gradually.

 Specificity refers to the idea that the kind of exercise you do affects the improvement of
your fitness. You need to do the proper exercise if you want to improve a particular part
of fitness or a specific skill. For example, weight lifting improves your strength.

References
 Health and Physical Education ( for fitness and wellness) –Henry G. Gadiano
 https://depedligaocity.net/PE11LM.pdf

Name: __________________________________ Date:________________

Strand: _________________________ ________ Grade 11

Assessment

23 | P a g e
 Direction: Read the following situation. Then, answer the quation afterward.
Minimum of 200 words.

Kyle believed that he isn’t doing well at footcall as he wants him to be. If kyle
wants to run faster and longer during football games, how can he design a
FITT program for himself?

______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
_______________________________________________________________

PHILIPPINE PHYSICAL ACTIVITY

LESSON 7 PYRAMID
Objectives:

24 | P a g e
At the end of the lesson, the students should be able to:
1. Decribe the Philippine Physical Activity Pyramid
2. State the importance of engaging in physical activity to one’s fitness and health
3. Assess one’s participation and enjoying in physicial activities

Analyzing tha Philippine Physical Activity Pyramid

The Philippine Physical Activity Pyramid works similarly to the Food Guide Pyramid.
The bottom of the Pyramid indicate the activities that must be done everyday. These include
day-to-day activities, such as walking, stretching, and doing household chores. The activities at
the top, are those that must be done minimally because thay do not provide physical activity
that promote good health. These include watching televesion while being seated or laid on a
couch, playing computer games, and using mobile phone most of the day.

The Philippin Physical Activity Pyramid is based on the Filipino Activity Guide Pyramid
conceptualized by the Philippine Associated for the Study of Overweight and Obesity
(PASOO). According to the association, good health results from proper nutrition and regular
physical activity.

25 | P a g e
 It must be noted that the Philippin Physical Activity Pyramid is designed not only for losing
weight. It is recommended also for thin and slim individuals who musht engage in physical
activities in order to be physically fit and healthy.

Being physically active makes you fit and strong. Engaging in physical activities is beneficial
for your health and overall well-being.

References
 Health and Physical Education ( for fitness and wellness) –Henry G. Gadiano
 https://obesity.org.ph/wp-content/uploads/2018/08/projects2-1024x767.jpg

Name: __________________________________ Date:________________

Strand: _________________________ ________ Grade 11

Assessment

26 | P a g e
 Direction: Fill up the pyramid with the activities that you do habitually, regularly,
often, and minimally

MINIMALL

OFTEN

REGULARLY

HABITUAL

Which level are you able to fill with the most activities you are familiar with and interests in?

PERSONAL SAFETY
LESSON 8
STRANDARDS
Objectives:
At the end of the lesson, the students should be able to:
1. Observe personal safety protocol to avoid dehydration, overexertion, heatstroke and
hypothermia during moderate to vigorous physical activity participation
2. Display initiative, reponsibility, and leadership in fitness activities

27 | P a g e
3. Realize one’s potential for health and fitness related career opportunities

Warm-Up and Cool-Down Exercise

There are important things to consider whenever you participate in any physical
activity.

A. Warm-up Exercises
One factor that must be emphasized is the need for a warm-up before participating in
any activity. A warm-up is any activity that prepares your muscles, joints, and your entire
body system for strenuous activity. warm-up exercises help to prepare your body mentally
and physically in different activities.

B. Cool-Down Exercises
In order to prevent injuries during physical activity, it is important to start and finish
properly. You also nee to be cool-down activities after you exercise. A cool-down is a
period of three to five minutes of activities with lesser intensity. A cool-down helps your
body return to normal state resting rate.

Your Body Conditions During Moderate to Vigorous Physical Activities

Your body may experience different feelings or conditions while you are engaging in
moderate to vigorous activities. Take note of there body conditions.

Dehydration
This refers to excessive loss of water from the body, usually through perspiration or
sweating, urination, or evaporation.

During participation in physical activities, the body regulates its temperature

depending on the intensity of the activity. During moderate to vigorous physical activities,
the body perspires or sweats and you get thirsty.

Sweating- on a normal day, the body loses about 2.5 liters of water from the lungs
and skin, from urine and feces, and from perspiration. The body must replace this through
proper hydration. To offset fluid losses, it is suggested that 150 to 250ml of fluid should be
taken every 15 minutes.

Thirst- is a sensation of dryness in the mouth and throat associated with a

desire for liquids. Maintaining water balance is an important consideration during
exercise. Physical activity results in increased heat production, and evaporation of
sweat from the skin allows the body to dissipate this heat and maintain a normal
body temperature. The amount of fluid lost as sweat varies according to factors
such as the intensity and duration of activity and the air temperature or humidity.

Hyperthermia
This is an alarming rise in body temperature, which is an effect of exercising in a
very humid environment. It sets the stage for heat stress and even heat stroke, the potentially

28 | P a g e
 fatal collapse of the temperature-regulating mechanism.

In hot environments, the body is able to maintain temporary thermal balance during
exercise through circulatory adjustments and evaporation of sweat. However, the body
responds differently in a hot, dry environment. The body actually gains heat when the air
temperature exceeds the temperature of the skin. Under these conditions, the evaporation of
sweat allows the maintenance of thermal equilibrium. When humidity is also high and
evaporation cannot take place, the body temperature continues to rise, and performance is
severely impaired.

 Is it safe to exercise in hot weather?

Prolonged, vigorous exercise can be dangerous in hot and humid weather. Heat from
exercise is released in the form of sweat, which cools the skin and the blood circulating
near the body surface as it evaporates. The hotter the weather, the more water the body
loses through sweat; the more humid the weather, the less efficient the sweating
mechanism is at lowering body temperature.

If you lose too much water or if your body temperature rises too high, you may
suffer from heat disorder such as heat exhaustion or heat stroke. Use caution when
exercising if the temperature is above 80F or if the humidity is above 60%. To
exercise safely, watch for the signals of heat disorder, regardless of the weather.

Tips when Exercising in the Heat/Hot Weather

 Slow down exercise and add rest breaks to maintain prescribed target heart rate. As you
become acclimatized, you can gradually increase intensity and duration.
 Drink 2 cups of fluids 2 hours before you begin exercising and drink 4-8 ounces of fluid
every 10-15 minutes during exercise (more frequently during high intensity activities).
 Wear clothing that “breathes,” allowing air to circulate and cool the body. Wearing white or light
colors will help by reflecting rather than absorbing heat. A hat can keep direct sun off your face.
Do not wear rubber, plastic, or nonporous clothing.
 Rest frequently in the shade.
 Slow down or stop if you begin to feel uncomfortable. Watch for the signs of heat
disorders. If they occur, act appropriately.

Hypothermia
Excessively low body temperature, characterized by uncontrollable shivering, loss
of coordination, and mental confusion

This occurs when the body begins to lose heat faster than it can be produced.
Prolonged exertion leads to progressive muscular fatigue. As exposure continues and
additional body heat is lost, the cold reaches the brain. One loses judgment and the ability to
reason. Speech becomes slow and slurred and control of the hands is lost.

Signs, Symptoms, and Treatment of Hypothermia

Signs and Symptoms Treatment
Early signs  If the victim is unconscious, open airway

29 | P a g e
 Shivering
 Pale, cold skin
 Cold environment
As the condition worsens
 No shivering, even though the person
is cold
 Increasing drowsiness
 Irrational behavior and confusion
 Slow, shallow breathing
 Slow, weak pulse
 Walking becomes clumsy and tendency
of wanting to lie down and rest
escalates
and check for breathing.
 If the victim is conscious, bring to shelter
or keep in warm room.
 Replace wet clothes with dry ones.
 Give high energy foods and warm drinks.
 Cover the head, hands, and feet because heat
is lost through the extremities.
 Do not let the victim lie down and rest
since the core temperature is dropping.
Without treatment, one might lose
consciousness and die.
 Transport the victim to a medical facility
as quickly as possible

Constricting blood vessels (vasoconstriction) increases the stimulating capacity of

the skin, but it also results in a marked reduction in the temperature of the extremities.
Protective vasoconstriction often leads to discomfort in the fingers and toes. Blood is
rerouted to the deeper, more vital body organs.

To relieve pain, it is necessary to warm the affected area or raise the core
temperature. While shivering may cause some increase in temperature, gross muscular
activity is far more effective in restoring heat to the troubled area. Shivering is the defense
mechanism of the body against cold.

Core temperature is the temperature of the deep organs. The temperature of the
body is normally at 37 degrees Celsius or 98.6 degrees Fahrenheit. It adjusts to enzyme
activity within the muscles. Changes in core temperature can be reflected in the skin.

Overexertion or Overtraining
This refers to the detrimental cause of excessive training.

Some individuals engage in too much physical activity. Some exercisers and
athletes often push themselves too hard in their pursuit of high-level
performance. Thus, they are susceptible to a variety of hyperkinetic conditions
known as overload syndrome. This condition is characterized by fatigue,
irritability, and sleep problems, as well as increased risks for injuries.
In an over-trained status, performance is known to decline sharply and this can cause
individuals to train even harder. This dip in performance may be mistaken for dip in
physical effort so the exerciser or athlete increases the effort to pull up the performance.

A useful physical indicator of overtraining is a slightly elevated morning heart rate (4

or 5 beats more than normal values). Essentially, an elevated morning heart rate reveals
that the body has to work too hard to recover from the exercise and is not in its normal
resting mode.

30 | P a g e
 When doing resistance training, an individual is likely overtraining and may not reap
the full benefits of the program if the body is not allowed to recover completely in 2 or 3
days after maximal effort. Decrease in total number of sets or exercises, or both, is
recommended.

You also need to pace your workout properly to avoid staleness. Staleness, or getting
bored or uninterested, is usually a consequence of overtraining.

When you engage in aerobic, muscle-, and bone-strengthening activities, you are likely
to make use of different equipment and facilities. These resources help in your enjoyment
and participation so you have to care for them. As a courtesy to other individuals who also
make use of these equipment and facilities, you always need to observe the proper manners
or etiquette inside a gym.

Depending on the venue or facility, there is a specific decorum expected from those
who use them. The following are the different venues with its commonly expected etiquette.

Proper Use of Equipment and Facilities

Playing court or field
A playing court or field may be found indoors or outdoors, depending on the sport.
Venues and facilities are usually ready-to-use where minimal setup is needed since these are
specifically catered to a certain sport (e.g. basketball, football). However, some venues need
to set up some equipment first, like volleyball, tennis, badminton, table tennis, taekwondo,
judo, etc.

Depending on the venue arrangements (i.e., rented or otherwise), those who utilize and
set up equipment are expected to properly fix, return, or store the equipment after use. It is
common manners to keep the venue clean and as orderly as possible after use. Here are
some examples:
 Wipe off wet spots caused by drinks and sweat
 Throw away used supplies and equipment like empty water bottles, athletic
tapes, shuttlecock feathers in badminton, etc.

Dance areas or studios

These are either open or enclosed spaces with full-
sized mirrors on one or more sides. They usually cater to
different types of dancers, which is why most have
wooden or metal railings called barres. Speakers and
music players are usually available for use and are set up
in strategic locations (i.e., at the corners or center).

Like in playing courts and fields, depending on the

venue arrangements, users of dance area or studios are
expected to keep music players after use, turn off lights

31 | P a g e
 and ventilation when not in use, and maintain the venue orderly for the next users. Below are
other expectations when using dance areas or studios:

 Keep footwear and other belongings on the sides or designated spots (i.e.
lockers, benches, tables)
 Wipe off wet spots caused by drinks and sweat on the floor.
 If it is an open area, keep music at accepted volume so as not to disturb other
users.
 Know the studio schedule every time so that you will not be rushed to move
out for the next users.

Gym or weights area

These are usually indoor facilities with
different types of equipment such as machine
weights, free weights, balls, exercise machines
(e.g. treadmill, stationary

bike, rower, stair climber), mats, etc. They are

strategically positioned to allow maneuverability
and easy access for all those who work out.

The different equipment are also accessible to

all because the gym or weights area is accessible to
everyone who works out. Hence, it is expected that you observe proper behavior during and
after working out. Here are some of them:

 Avoid monopolizing use of the equipment. Share it with others by taking turns using
them.
 Return equipment to its proper place.
 Do not slam or drop weights.
 Wipe off drinks and sweat off equipment and floor.
 Lower volume of music or wear earphones.
 Minimize grunting, refrain from yelling and using profanity.
 Wear appropriate clothes including footwear. Do not take them off to look at your body
in the mirror.

Some gyms or weights areas have some reminders posted on strategic locations so that
users will always be
reminded. Read them and make
sure to follow them to have a
worry-free time working out.

32 | P a g e
References
 Health and Physical Education ( for fitness and wellness) –Henry G. Gadiano
 https://depedligaocity.net/PE11LM.pdf

Name: __________________________________ Date:________________

Strand: _________________________ ________ Grade 11

Assessment

Activity 1: Donaire in Cebu

Directions: Watch the case of Nonito Donaire, Jr.’s April 23, 2016 title defense fight

33 | P a g e
against Zolk Bedak in Cebu. Around that time, the Philippines was experiencing one of the
hottest temperatures.
What the two boxers needed to do to be able to give out their best in such hot
temperature?
______________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
_________________________________________________________________

Activity 2: Your Own Design

Directions: Make a signage about appropriate etiquette in the court. Make sure to think
about the size, color, and contents of the signage.

34 | P a g e