LA CONSOLACION COLLEGE – CALOOCAN

496 A. Mabini St., Caloocan City

PAASCU Accredited Level III (GS) / Level III (JHS)

SENIOR HIGH SCHOOL DEPARTMENT

SY 2020-2021

GRADE 11 – PHYSICAL EDUCATION AND HEALTH

Prepared by Catherine D. Felizarte, LPT

WORKSHEET #1 – Module 5 & 6

Name: Christine B. Mananghaya Year & Section: 11 - STEM B

Activity 1
Directions: The following statements are common reasons of people who do not
regularly engage in physical activity. Rank the statements according to how much
you agree with them, with “1” being the best statement that describes you, and “7”
for the statement that does not hold true for you.

__3__ Exercise is hard and tiring.

__1__ I would rather do something else than exercise.
__5__ I think I do not look good when I exercise.
__6__ I do not have the money to enroll in a fitness center or gym.
__4__ My parents do not encourage me to exercise.
__2__ I have a busy schedule.
__7__ I do not know any sport or exercise.

What are your top 3 barriers? Write specific ways on how you can overcome these
barriers.
1. I would rather do something else than exercise. These days, I would
rather watch something from my phone than get up and exercise.
2. I have a busy schedule. I have classes in the early morning and ends
in the afternoon, I just can’t seem to make time for exercising with the
on-going online classes. To overcome this, I need to manage my time
more wisely and
3. Exercise is hard and tiring. I find some exercise routines hard and
draining. To overcome this, I need to find motivation and condition
myself first before doing an exercise.

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Activity 2
Directions: Answer the following questions below:
1. On a scale of 1 to 10, how fit do you see yourself? Why?
Only 5 because I think I'm in between being overweight and
underweight. My body is still in a healthy state though I don't exercise
very often, I don't neglect my body and at least eat healthy foods.

2. After school or on weekends, when is the most probable time for you
to engage in your own personal workout?
The most probable time for me to engage in my own personal workout
is every weekend because I can focus more on it when I’m not doing
anything important.

3. List at least three things that deter you from following a healthy diet.
First, not having enough time to exercise. Second, not trying or
planning to have or start a regular healthy diet and exercise. And
lastly, not disciplining myself.

Activity 3: How intense are you…

Directions: Perform one activity at a time and supply the information by filling-up
the table.

Describe the Walking around Dancing for 3-minute

activity based on for 3 minutes 3-4 minutes Jumping Jacks
the following:
How are you I feel alright. I feel slightly tired. I feel worn out.
feeling?
How is your I’m breathing I’m trying catch I had a hard time
breathing? regularly. my breathe breathing.
slightly.
How is your I didn’t sweat Just like when I I was a little
sweat? much. walked, I didn’t sweaty.
sweat too much.
How is your I can still talk I can still talk I can barely talk
talking ability? properly. properly although because I was
I’m slightly busy catching my
catching my breathe.
breathe.

Reflection:
1. Which among the three (walking around, dancing, 3-minute jumping jacks) is
considered:
a) Light activity: Walking
Justification: Walking around requires only a little amount of effort,
unlike moderate and vigorous activities.
b) Moderate activity: Dancing

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 Justification: These activities require more oxygen consumption than
light activities, and is usually more tiring than light activities.
c) Vigorous activity: Jumping jacks
Justification: Vigorous activities require the highest amount of oxygen
consumption and a lot of effort to complete the activity.

2. How do you plan your exercise? Why is it important to have a plan when your
exercising?

Activity 4: My Fitness Plan

A. Determine your weakest component and strongest component. Rank
them by writing 1 – 5, where 1 is the weakest and thus, should be given
top priority in making your fitness plan.
3 Cardiovascular Endurance (3-min step test)
2 Muscular strength and endurance of arm (push-up)
1 Muscular strength and endurance of abdominal
(curl-up)
4 Flexibility of the hamstring muscles (sit & reach)
5 Flexibility of the shoulder muscles and joints
(zipper test)

B. Following the fitness plan design shown below, select activities guided
by the Principles of Exercise and FITT goals.

FITT Goals Frequency Intensity Type Time

Parts of the (Indicate Light, Form of exercises, (Total fitness plan

Fitness Plan days of the Moderate – selected physical not less than 60
week) Vigorous activities minutes)

Every day Moderate Jumping jacks 5-10 minutes

Warm – up intensity

Work – out 2-3 days a Vigorous 15-20 minutes

week intensity (Prioritize the weakest
component based on
data in Activity A)
a. Muscular strength
and endurance of
abdominal

Activity/Exercise:
Sit-ups

2-3 days a Vigorous 15-20 minutes

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 week intensity b. Muscular strength
and endurance of
arm
Activity/Exercise:
Push-ups

3-4 days a Vigorous 3-5 minutes

week intensity c. Cardiovascular
Endurance
Activity/Exercise:
3-minute step
test

4-5 days a Moderate 20 minutes

week intensity d. Flexibility of the
hamstring
muscles
Activity/Exercise:
Hamstring
stretches

4-5 days a Moderate 20 minutes

week intensity e. Flexibility of the
shoulder muscles
and joints
Activity/Exercise:
Shoulder
stretches

Every day Light Stretching 10-15 minutes

Cool – down intensity

Note: Don’t forget your name, year, and section. Always check your answers before submitting.
Submit it using your Genyo accounts. Thank you!