SELF-LEARNING HOME TASK IN PE AND HEALTH 12

Quarter 2, Week 4 (January 25-29, 2021)

Name of Student: _____________________________ 12/Section: ________ Date: 01/25-29/2021 Score: ______
School: Tabunan National High School District: Borbon Contact Number: ________________
A. Readings/Discussions: RISK FACTORS OF LIFESTYLE DISEASE
The Warning Effect
An effective warm-up exercise should:
1. Increase blood flow to muscles.
2. Increase core body temperature
3. Gently raise heart rate
4. Increase muscle elasticity and:
5. Increase mental alertness
WARM-UP EXERCISES
A. Neck Stretch
a. Bend your head forward and slightly to the right.
b. With your right hand, gently pull your head downward to
stretch your neck.
c. Hold for about 16 counts. Repeat on the opposite side.

B. Shoulder Rolls
a. Stand in upright position. Roll shoulders in circular motion forward to
backward.

C. Side Arm Strecth

a. Stand in upright position. Extend the right arm to the left. Use
the left arm/hand to gently push the right arm towards the body
to straighten and stretch it. Hold the stretch for 16 counts.
Repeat on the left arm
D. Triceps Stretch
a. Extend one hand on the center of your
back, fingers pointing downward.
b. Use the other hand to grasp the elbow and stretch your triceps
muscle.
c. Hold the stretch for 16 counts. Repeat on the opposite arm.
E. Hamstring Stretch
a. Stand with your feet shoulder –width apart,
one foot extended half a step forward.
b. Keeping the front leg straight, bend your rear leg, resting both hands
on the bent thigh.
c. Stretch for 16 counts. Repeat on the opposite leg.
F. Quadricep Stretch
a. Stand near a wall or a piece of sturdy exercise equipment support.
b. Grasp your ankle and gently pull your heel up and back until you feel a
stretch in front of your thigh.
c. Hold for about 16 counts. Switch legs and repeat.
Other warm-up exercises:
a. Hip Circles
b. March on the spot
c. Jog in place
d. Waist turns
e. Knee lifts
f. Jumping jacks
STRESS MANAGEMENT
The benefits of Yoga exercise
1. A good form of meditation
2. Relaxing. Low dynamic and static movements
3. Increases respiratory efficiency
4. Best way to build core strength
5. Decreases anxiety and depression
6. Improves posture and balance
7. Tests mental endurance and physical stamina
8. Increases one’s endurance and energy
9. Improves memory, concentration, mood and self-actualization.
10. Increases one’s flexibility and is good for muscle toning

The Eight Foundation Postures in Performing Yoga

1. Downward Facing Dog Position 2. Mountain Pose
3. Warrior Pose 1 4. Warrior Pose 2

5. Extended side angle 6. Triangle Pose

7. Cat-Cow Stretch 7. Staff Pose

Now that you have learned the concept of active recreation and how it can maintain and improve your life, it is
now time to share what you have learned with your family while staying at home. The true measure of your understanding
of the concepts and principles of active recreation, fitness and a healthy lifestyle is your capacity to apply it in your daily
life. Yoga exercises will also help relieve stress and become healthier in mind and body.
B. EXERCISES. a. Fitness Survey
1. Reflect on the different physical activities you have participated during the previous years.
2. Using the questionnaire below, put a check on the appropriate column.
3. Tally the number of Yes and No answers.
Are you into----? Yes No
Walking/Jogging
Malling
Swimming
Hiking
Household chores
Yoga exercise
Jumping
HipHop
Zumba
Aerobics exercise
Ballroom dancing
Strength training
Biking
Stretching
 Dribbling
TOTAL
Perform the various warm up exercises in the reading/discussion part of this learning material. Observe proper posture and
correct execution in doing different exercises. Answer the questions that follow.
1. How did you perform the different warm-up and stretching exercises?
__________________________________________________________________________________
__________________________________________________________________________________
2. What are the benefits of warm-up and stretching exercises?
__________________________________________________________________________________
__________________________________________________________________________________
c. Wellness Lifestyle Questionnaire. Place a check in the column corresponding to your answer for each question.
Get your final score according to the guidelines provided at the end of the questionnaire and answer the following
reflective questions below.
Always Nearly Often Seldom Never
Wellness lifestyle questionnaire (5) always
(4) (3) (2) (1)
1. I eat 3 regular meals that include a wide variety
of food everyday.
2. I can perform effective stress management
technique.
3. I do not spend time and talent worrying about
failures.
4. I spend the most of my leisure time in
wholesome recreational activities.
5. I eat fruits and vegetables everyday
6. I study in a clean environment
7. I associate with people who have a positive
attitude about life.
8. I readily recognize problems and act on it when
I am under excessive tension and stress.
9. I participate in vigorous aerobic activity for 20
minutes, 3x a day
10. I avoid being alone in public places out until
midnight
11. I participate in strength training exercise, 2 or
more days per week
12. I have close friends and relatives with whom I
can discuss personal problems and approach for
help when needed.
13. I perform flexibility exercises a minimum of 2x
per week
14. I limit the amount of fats in my diet on most
days of the week
15. I maintain my recommended body weight.
How to score?
1. Enter the score corresponding to your score for each question in the space provided below.
2. Total the score for each specific wellness lifestyle category and obtain a rating for each category according to the
criteria provided below.
Health-Related Nutrition Stress Emotional Personal Environmental Health &
Fitness management well-being safety Protection
1. 4. 7. 9. 11. 13.
2. 5. 8. 10. 13. 14.
3 6. 15.
Total
Rating
C. ASSESSMENT/APPLICATIONS/OUTPUTS:
Multiple Choice: Write the letter that best corresponds to your answer on the space provided before each statement.
________1. How can one maintain an ideal weight?
a. Follow good eating habits.
b. Balance the amount of food you take in with physical activity.
c. Consult a doctor about an effective diet pill that you need to take.
d. Believe in the power of genes.
________2. A desirable level of fitness can be achieved through at least how many work outs per week?
a. 3 b. 4 c. 5 d. 6
________3. Which of the following food groups should be consumed sparingly?
a. fats, oils and sweets b. fruits c. vegetables d. milk, yogurt and cheese
________4. Your body composition is influenced by which of the following?
a. genetics b. age c. gender d. all of the above
________5. Which of the following is not a positive outcome of personal fitness?
a. improved physical appearance b. enhanced self- esteem
c. hypertension d. stress reduction
________6. Which of the following can help you determine which fitness and recreational activities are realistic for you?
a. cost b. skills and attitude c. social needs d. all of the above
________7. Among are the benefits of walking, except for one. Which one is it?
a. helps with weight management
b. lowers blood pressure
c. high impact exercises
d. builds aerobic fitness
_______8. Participation in active recreation is everyone’s responsibility. Which of the following
is the best reason for doing as such?
a. to have a healthy lifestyle
b. maintain ideal body weight
c. keep physically fit
d. have fun.
_______9. People who lead sedentary lifestyles are often referred to as ________.
a. couch potatoes
b. athletes
c. physically fit
d. low-health-risk people
_______10. How many servings from bread, rice cereal and pasta group should you eat each day?
a. one
b. two to three
c. four to five
d. six to eleven
D. SUGGESTED ENRICHMENT/REINFORCEMENT ACTIVITIES: Answer the following questions
1. What are your benefits after engaging the activities?
__________________________________________________________________________________________
__________________________________________________________________________________________
_______________________________________________________________________________________
2. Who are the people influence your choice of physical activity?
__________________________________________________________________________________________
__________________________________________________________________________________________
_______________________________________________________________________________________
3. How these activities affect you and your lifestyle?
__________________________________________________________________________________________
__________________________________________________________________________________________
_______________________________________________________________________________________

Reference/s: Department of Education – Region X – Northern Mindanao

Prepared by: Reviewed by:

JESSA SUMAYANG – MONICIT GRACESILA I. MAÑANITA

Subject Teacher Principal I