Republic of the Philippines

Department of Education
Region III- Central Luzon
Division of Tarlac Province
Schools Division of Tarlac Province
Capas National High School

RBI –SCRIPT in H.O.P.E-1 (PE and Health 11)

1. GOOD DAY grade 11 STUDENTS, YOU ARE NOW LISTENING TO OUR FIRST
EVER SCHOOL ON THE AIR PROGRAM, I AM YOUR RADIO TEACHER, , Benjie
Panlican FROM CAPAS NATIONAL HIGH SCHOOL.

2. As we start to explore new things in this Subject, MAKE SURE THAT YOU ARE IN A
COMFORTABLE PLACE AND FAR FROM NOISE SO THAT YOU CAN HEAR ME
LOUD AND CLEAR. (MUSIC)

3. AT THIS POINT, QUICKLY GET YOUR MODULE IN H.O.P.E-1 Grade 11, Week 3
titled, EXERCISE FOR FITNESS.

4. LET’S BEGIN BY DOING A WARM UP ACTIVITY. I HOPE EVERYONE IS

READY. LET’S SEE WHO AMONG YOU ARE GOOD AT FOLLOWING
INSTRUCTIONS. LISTEN CAREFULLY TO THE STATEMENTS WHICH I AM
ABOUT TO READ. THESE ARE ANSWERABLE BY WRITING TRUE OR FALSE
ON YOUR PAPER. NUMBER YOUR PAPER 1-
READY? LET’S BEGIN.
1. The advantage of Physical Activity is to improve the quality of life, Decrease chronic
diseases and an Outlet of Stress.
2. Flexibility is best described as the ability to move the joints through their full range of
motion.
3.  Exercise consists of cardiovascular conditioning, strength and resistance training, and
flexibility.
4. BMI means BODY MASS INDIVIDUAL
5. Fitness is defined as a state of good health or physical condition, primarily as a result of
exercise and proper nutrition.
6. ALRIGHT! IT’S NOW TIME TO CHECK YOUR ANSWERS.
a) TRUE
b) TRUE
c) TRUE
d) FALSE(INDEX)
e) TRUE
7. DID YOU GET THE CORRECT ANSWERS?
ARE YOU FAMILIAR WITH THE TERMS USED IN EACH STATEMENT?
WHAT DO THE STATEMENTS HAVE IN COMMON?
8. YES YOU ARE RIGHT! ALL OF THE STATEMENTS PERTAIN TO SELF-ASSESSES
HEALTH RELATED PARTICIPATION AND ONE’S DIET FITNESS. STATUS,
BARRIERS TO PHYSICAL ACTIVITY ASSESSMENT
9. AS WE GO THROUGH THE LESSON, WE WILL ALTOGETHER DISCOVER the Health-
Related Fitness (HRF) index protocols and the Barrier to physical activity Assessment.

10. IN YOUR PAPER, TAKE DOWN NOTES OF THE IMPORTANT TERMS THAT WE
WILL ENCOUNTER.

11. AT THIS POINT, WE ARE GOING TO RECALL the HRF or Health-Related Fitness index
protocol test . THESE WERE ALREADY DISCUSSED IN YOUR PREVIOUS GRADE.

12. The HRF index protocol consisted of the following 10 tests, THIS INCLUDES THE
FOLLOWING:

Body composition:
a) Body mass index (BMI) - A key index for relating weight to height. Abbreviated BMI.
BMI is a person's weight in kilograms (kg) divided by his or her height in meters squared.
The National Institutes of Health (NIH) now defines normal weight, overweight, and obesity
according to BMI rather than the traditional height/weight charts.
b) Waist-to-hip ratio - The ratio can be measured more precisely than skin folds, and it
provides an index of both subcutaneous and intra abdominal adipose tissue (Bjorntorp, 1987).
The suggestion for the use of proxy anthropometric indicators arose from a 12‐year follow ‐
up of middle‐aged men, which showed that abdominal obesity (measured as waist–hip ratio)
was associated with an increased risk of myocardial infarction, stroke and premature death,
whereas these diseases were not associated with measures of generalized obesity such as
BMI (Larsson et al., 1984).

c) Waist circumference (abdominal fat) - waist circumference and BMI are interrelated;
waist circumference provides an independent prediction of risk over and above that of BMI.
Waist circumference measurement is particularly useful in patients who are categorized as
normal or overweight on the BMI scale. At BMIs 35, waist circumference has little added
predictive power of disease risk beyond that of BMI. It is therefore not necessary to measure
waist circumference in individuals with BMIs 35.

d) Cardiorespiratory fitness: The gold standard measure of cardiorespiratory fitness

remains laboratory-based assessments with gas analysis. Cardiorespiratory fitness is often
reported as maximal oxygen uptake (VO2max) in adults, peak oxygen uptake (VO2peak) in
children and adolescents or is standardized as metabolic equivalents.

e) Twelve minutes’ walk/run test to calculate a predicted maximal oxygen consumption test
(VO2max/VO2peak).

f) Muscular strength and endurance are the ability to exert maximal force in one single
contraction, such as lifting a weight that you could lift only once before needing a short
break. Muscular power refers to a great force production over a short period of time, such as
in fast leg kicks and explosive jumping. Muscular endurance is when less force is sustained
over a longer period such as in gallops, skips, pliés, and swings. Dancers often confuse
endurance with strength, so it is sometimes useful to think of endurance as continuous and
strength as maximal.
 One-minute push-ups.
 One-minute, bent-knee sit-ups.
g) Leg-bend test.
Flexibility: exercises stretch your muscles and can help your body stay flexible. These
exercises may not improve your endurance or strength but being flexible gives you more
freedom of movement for other exercise as well as for your everyday activities. It may also
help you avoid discomfort when confined in a space for a long period of time (like a long
meeting or a plane flight).
 h) Sit and reach test.
i) Shoulder flexibility test.
j) Balance: is the ability to maintain equilibrium when stationary or moving (i.e. not to fall
over) through the coordinated actions of our sensory functions (vision, hearing and
proprioception). Balance comprises of static balance (the ability to retain the center of mass
above the base of support in a stationary position) and dynamic balance (the ability to
maintain balance under changing conditions of body movement. Stork stand test.

13. NOW THAT WE CAN RECALL THEM PROPERLY, WE SHALL FOCUS ON THE
BARRIERS TO PHYSICAL ASSESSMENT.

14. FIRST ON THE LIST, THE Lack of time.

Identify available time slots. Monitor your daily activities for one week. Identify at least five 30-
minute time slots you could use for physical activity. Add physical activity to your daily routine.
For example, walk or ride your bike to work or shopping, organize school activities around
physical activity, walk the dog, take the stairs, exercise while you watch TV, park farther away
from your destination, etc. Select activities, such as walking, jogging, or stair climbing that you
can do based on the time that you have available (e.g., 5 minutes, 10 minutes, 20 minutes). Take
advantage of work physical activity facilities and/or programs. Hold walking meetings and
conference calls if possible. During phone calls try to stand, stretch, or move and walk around
some, if possible.
15. Social support. Explain your interest in physical activity to friends and family. Ask them to
support your efforts. Invite friends and family members to exercise with you. Plan social
activities involving exercise. Develop new friendships with physically active people. Join a gym
or group, such as the YMCA or a hiking

16. Lack of energy

Schedule physical activity for times in the day or week when you feel energetic. Convince
yourself that if you give it a chance, physical activity will increase your energy level; then, try it.

17. Lack of motivation

Planning ahead of time for physical activity a regular part of your daily or weekly schedule
and write it on your calendar. Invite a friend to exercise with you on a regular basis and write it
on both your calendars. Join an exercise group or class.

18. Fear of injury

Learn how to warm up and cool down to prevent injury. Learn how to exercise appropriately
considering your age, fitness level, skill level, and health status. Choose activities involving
minimum risk.

19. Lack of skill

Select activities that don’t require new skills, such as walking, climbing stairs, or jogging.
Take a class to develop new skills.
20. High costs and lack of facilities
Select activities that require minimal facilities or equipment, such as walking, jogging,
jumping rope, or calisthenics. Identify inexpensive, convenient resources available in your
community (community education programs, park and recreation programs, worksite programs,
etc.).
21. Weather conditions
 Develop a set of regular activities that are always available regardless of weather (indoor
cycling, aerobic dance, indoor swimming, calisthenics, stair climbing, rope skipping, mall
walking, dancing, etc.
22. Consider Nutritional Preparation
Ensure you are well nourished on the day of testing. Where possible, consume a high
carbohydrate diet in the 24 hours prior to the testing sessions (such as pasta, potatoes,
cereals, toast, fruit etc.). In the two hours before completing the tests do not consume a
heavy meal; however, you are strongly advised to have eaten some food in the four hours
preceding testing. Caffeine products (such as coffee, cola or tea) should be avoided on the
day of testing. Alcoholic beverages and tobacco products should be avoided 24 hours prior
to testing. Ensure you are fully hydrated, particularly in hot conditions. Drink regularly in
the days leading up to the test, particularly in the 12 hours prior to testing. Top up body
fluids by drinking water regularly throughout the testing session. Continue to consume
adequate fluids following exercise to replace any fluids lost during testing.
23. Physical Preparation
Avoid heavy strenuous exercise for the 24 hours prior to testing. Do not exercise at all on the
day of testing to ensure you are well rested. Wear appropriate clothing for the conditions (e.g.
shorts/track pants and tshirt/singlet/sports top) and non-slip athletic footwear with laces securely
fastened. Remove restrictive jewelry, watches, bracelets or hanging earrings that may get caught
in equipment. Do not participate in the testing if you are suffering any injury or illness that is
likely to worsen as a result of participation or you are unwell/not in good general health. Be sure
to warm-up prior to the commencement of testing. Cool down appropriately. Do not sit or lie
down immediately following maximal exercise. Following completion of testing continue
moderate-to light aerobic activity (jog or walk) for 5minutes followed by some light stretching of
both the upper and lower body. .

24. THOSE ARE THE BARIERS TO PHYSICAL ASSESSMENT AND IN THIS TIME OF
PANDEMIC REGULAR PHYSICAL ACTIVITY IS VERY IMPORTANT NOT JUST
BECAUSE IT CAN HELP US TO IMPROVE CARDIORESPIRATORY FITNESS, BUILD
STRONG BONES AND MUSCLES, CONTROL WEIGHT, REDUCE THE RISK OF
DEVELOPING HEALTH CONDITIONS(HEART DISEASE,CANCER, TYPE 2 DIABETES)

25. BUT ALSO IT HELPS US TO REDUCE SYMPTOMS OF ANXIETY AND

DEPRESSION.

26. AND YOUR NEXT ACTIVITY, I WILL GIVE YOU ENOUGH TIME TO ANSWER THIS
ON YOUR GIVEN SCHEDULE OR YOUR FLEXIBLE MODULAR TIME.(3 SECONDS
MUSIC)

27. FOR OUR CONCLUDING ACTIVITY, I HAVE PREPARED 1 QUESTION ABOUT

WHAT WE HAVE DISCUSS EARLIER. LISTEN CAREFULLY AS I READ THEM. I WILL
GIVE YOU 30 SECONDS TO ANSWER IT. AND IF YOU CAN’T MAKE IT TRY TO
ANSWER IT AS WELL ON YOUR INDIVIDUAL LEARNING TIME.

28. READY? LET’S BEGIN.

29. What is the importance of self-assessment in relation to health-related fitness.?

30. I WILL NOW GIVE YOU 30 SEC TO ANSWER

31. LET’S NOW CHECK IF YOU WERE ABLE TO GRASP THE CONTENT OF OUR
LESSON TODAY.
32. YOU ARE EXCELLENT!

33. THAT CONCLUDES OUR LESSON FOR TODAY. STAY TUNED FOR MORE FUN
LEARNING. THIS HAS BEEN YOUR DJ ______, NOW SIGNING OFF. HAVE A GREAT
AND PRODUCTIVE DAY!