Health Optimizing Physical Education 1

Name: _____________________ Grade and Strand:_________________
Date:______________
P.E. AND HEALTH 11
(Health Optimizing Physical Education 1)

Self-assesses health related fitness (HRF), barriers to physical activity assessment participation and one’s diet.
(PEH11FH-Ig-i-6)
Health Related Fitness
This is primarily associated with disease prevention and functional

health. Participating in regular health-related fitness helps you control your
weight, prevents diseases and illness, improves mood, boosts energy and
promotes better sleep.
Health Related Fitness Components
1. Body Composition – The combination of all the tissues that make up

the body such as bones, muscles, organs and body fat.
2. Cardiovascular Endurance – The ability of the heart, lungs, blood
vessels, and blood to work efficiently and to supply the body
with oxygen.
3. Flexibility – The ability to use your joints fully through a wide range of motion.
4. Muscular Endurance – The ability to use muscles for a long period of
time without tiring.
5. Muscular Strength – The ability of the muscles to lift a heavy weight or
exert a lot of force one time.
Skills Related Fitness Components
1. Agility – The ability to change body positions quickly and keep the
body under control when moving.
2. Balance – The ability to keep the body in a steady position while
standing and moving.
3. Coordination – The ability of the body parts to work together when you
perform an activity.
4. Power – The ability to combine strength with speed while moving.
5. Reaction Time – The ability to move quickly once a signal to start
moving is received.
6. Speed – The ability to move all or a part of the body quickly.
Activity 1:
Direction: Read each statement carefully, encircle the letter of your answer.
1. It is the ability of body parts to work together when you perform an activity.
A.Coordination B. Power C. Speed
2. It refers to the soundness of the heart and lungs which contributes to the
ability to
resist disease. A.Endurance B. Organic Vigor C. Speed
3. It is the capacity to sustain the application of force without
yielding or breaking; the ability of the muscles to exert
efforts against resistance.
A. Flexibility B. Power C. Strength
4. It is the ability to sustain long continued contractions where a number
of muscle groups are used; the capacity to bear or last long in a
certain task without undue fatigue.
A.Endurance B. Organic Vigor C. Strength
5. It is the ability to control organic equipment neuro-muscularly;
a state of equilibrium.
A. Agility B. Balance C. Coordination
Barriers to Physical Activities

We understand the benefits of physical activities to our health specially
our body but there are circumstances when we become lazy in performing
physical activities.
Activity 2:
Direction: Listed below are examples of physical activity barriers. Identify these as personal
or an environmental barrier.
1. Lack of motivation _________________
2. Accessibility of walking pathways _________________
3. Support from family and friends _________________
4. Unavailability of parks/grounds for activities ________________
5. Fear of injury __________________
Activity 3: List at least two events that you wish to participate and describe the type of preparations you
needed to do.
Type of activity Preparation Physical Preparation
Ex. Trail biking 1. Fine tuning my 1. Spends at least 3

mountain bike gears hours of continuous
2. Replacing my old cycling outdoors for
tires one-month period
3. Replenishing my 2. Eat a right amount of
hydration packs and food, enough time to
energy bars rest
1
Reference: Health Optimizing Physical Education 1

Quarter 1 – Module 1: The Healthiest and Fittest ME
Prepared by:
UNIE D. VILLASAN
Weekly Home Learning Plan
Week 9 - Quarter 1 November 19 - 26, 2020
Date and Learning Area Learning Competency Learning Task Mode of Delivery
Time
Nov. 26- Dec PE and Health Self-assesses health Take time in After finishing the activity
3, 2020 11 related fitness(HRF), answering your sheet, have your
barriers to physical activity sheet. parent/guardian/designated
activity assessment Follow directions person to return the said
participation and one’s and/or sheet to your adviser on
diet. instructions Thursday next week Dec. 3,
diligently. 2020.
Answer the three
activities.
Prepared by: Contact details:
Contact # 09105394750
UNIE D. VILLASAN # 09351173731

Time
participation and one’s and/or sheet to your adviser on
diet. instructions Thursday next week Dec. 3,
diligently. 2020.
Answer the three
activities.
Contact # 09105394750

Date and Time Learning Area Learning Competency Learning Task Mode of Delivery
participation and one’s and/or instructions sheet to your adviser on
diet. diligently. Thursday next week Dec. 3,
Answer the three 2020.
activities.
Contact # 09105394750
Name: _____________________ Grade and Strand: ____________ Date:________
P.E. AND HEALTH 11
(Health Optimizing Physical Education 1)

Self-assesses health related fitness (HRF), barriers to physical activity assessment participation and one’s diet.
(PEH11FH-Ig-i-6)
Principle of training using FITT formula.

The FITT Principle (or formula) is a great way of monitoring your exercise program.
The key components or training guidelines for an effective exercise program is spelled out
with the acronym FITT
F – frequency – refers to the repetition of exercise undertaken or how often you
exercise.
It is the first thing to set up with your work plan. Your frequency often
depends on a variety of factors including type of workout you’re doing,
how
hard you are working, your fitness level, and your exercise goals.
I – intensity – refers to the amount of energy the exercise required or how hard you
exercise.
How you can change the intensity depends on the type of workout you
are doing.
For example, running at 12 km/hr instead of 10 or increasing weight
you are squatting with.
T – time – refers to the number of minutes or hours you spend exercising or how
long you exercise. There isn’t one set rule for how long you should exercise, it
will typically depend on your fitness level and the type of workout you are
doing.
T – type – increase the difficulty of the training you are doing. The last part of FITT
principle and an easy one to manipulate to avoid overuse injuries or
weight loss plateaus.
For example, progress from walking to running.
Activity 1:
Direction: Circle the letter of the best answer to the following questions.
1. Which of the following FITT principle refers to the amount of energy the exercise
requires?
A. Frequency B. Intensity C. Time D. Type
2. In FITT formula, cardiorespiratory endurance sessions lasts is called
A. Frequency B. Type C. Time D. Intensity
3. If you are walking at a pace that causes your heart to beat less than 50% of its
maximum heart rate, which of the following FITT principle variable do you need to
change to improve your endurance?
4. Which FITT variable is changed when you increase the length of run from 1 mile to 2
miles?
5. According to FITT principle, how intense should your cardiorespiratory endurance
exercise be?
A. 65-85% of the max heart rate C. 50-65% of the max heart rate
B. 35-50% of the max heart rate D. 85% of the max heart rate
6. Increasing the speed or pace swimming laps
Activity 2:
Video Making Exercise! In 1-2 minutes, choose your own music and make your own dance
steps. Save the video and record your Exercise Heart Rate (bpm) before and after dancing
then send to our GC.
Judging Criteria
1. Posture --- 30 points
2. Timing --- 35 points
3. Body Line --- 35 points_________
100 points
Reference: Health Optimizing Physical Education 3

1st Semester – Module
DANCE
Prepared by:
UNIE D. VILLASAN
Week 9 - Quarter 1 November 26 – December 3, 2020
Time
Nov. 26- Dec PE and Health Sets Frequency Take time in After finishing the activity
3, 2020 12 Intensity Time Type answering your sheet, have your
(FITT) goals based on activity sheet. parent/guardian/designated
training principles to Follow directions person to return the said
achieve and/r maintain and/or instructions sheet to your adviser on
health- related diligently. Thursday next week Dec. 3,
fitness (HRF) Answer the three 2020.
activities.
Contact # 09105394750

Time
fitness (HRF) Answer the two 2020.
activities.
Contact # 09105394750

Time
fitness (HRF) Answer the two 2020.
activities.
Contact # 09105394750

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Name: _____ Grade and Strand:_

(Health Optimizing Physical Education 1)

Health Related Fitness

This is primarily associated with disease prevention and functional

Health Related Fitness Components

1. Body Composition – The combination of all the tissues that make up

Skills Related Fitness Components

Barriers to Physical Activities

Type of activity Preparation Physical Preparation

Ex. Trail biking 1. Fine tuning my 1. Spends at least 3

Reference: Health Optimizing Physical Education 1

Weekly Home Learning Plan

Weekly Home Learning Plan

(Health Optimizing Physical Education 1)

Principle of training using FITT formula.

Reference: Health Optimizing Physical Education 3

Weekly Home Learning Plan

Weekly Home Learning Plan

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