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Health
Optimizing
Physical
Education 3
1st Semester - Module 3
DANCE

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Department of Education ● Republic of the Philippines
Physical Education and Health- Grade 12
Alternative Delivery Mode

Quarter 2 - Module 3: Dance

First Edition, 2020

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authors do not represent nor claim ownership over them.

Published by the Department of Education – Division of Cagayan de Oro

Schools Division Superintendent: Dr. Cherry Mae L. Limbaco, CESO V

Development Team of the Module

Author/s: Farrah Alvie F. Ablanque
Reviewers:
Illustrator and Layout Artist:
Management Team
Chairperson: Dr. Arturo B. Bayocot, CESO III
Regional Director

Co-Chairpersons: Dr. Victor G. De Gracia Jr. CESO V

Asst. Regional Director

Cherry Mae L. Limbaco, PhD, CESO V

Schools Division Superintendent

Alicia E. Anghay, PhD, CESE

Assistant Schools Division Superintendent
Mala Epra B. Magnaong, Chief ES, CLMD

Members Neil A. Improgo, EPS-LRMS

Bienvenido U. Tagolimot, Jr., EPS-ADM
Lorebina C. Carrasco, OIC-CID Chief
Ray O. Maghuyop, EPS-Math
Joel D. Potane, LRMS Manager
Lanie O. Signo, Librarian II
Gemma Pajayon, PDO II
Printed in the Philippines by
Department of Education – Division of Cagayan de Oro City
Office Address: Fr. William F. Masterson Ave Upper Balulang Cagayan de Oro
Telefax: (08822)855-0048
E-mail Address: cagayandeoro.city@deped.gov.ph

Senior High School

Health
Optimizing
Physical
Education 3
1st Semester - Module 3

DANCE

This instructional material was collaboratively developed and reviewed

by educators from public and private schools, colleges, and or/universities.
We encourage teachers and other education stakeholders to email their
feedback, comments, and recommendations to the Department of Education
at action@ deped.gov.ph.

We value your feedback and recommendations.

Department of Education ● Republic of the Philippines
This page is intentionally blank
 Table of Contents

What This Module is About i

What I Need to Know ii

How to Learn from this Module .iii

Icons of this Module .iii

What I Know ..iii

Lesson 6:
Optimizing One’s Health through Physical Fitness
Assessments 1

What I Need to Know 1

What’s New: Different Kinds of Physical Activities 2

What Is It: Methods Used to Assess Physical Activities 3

What’s More: Methods of Assessing Physical Activity 4

What Is It: Definition of Terms 5

What’s More: Case Analysis 6

What’s New: Initiative, Responsibility, and Leadership Skills…. 9

What I Have Learned: Synthesizing your Learning 9

What I Can Do: Physical Activity in Physical Education 10

Lesson 7:
Fitness Career Opportunities 12

What’s In 12

What I Need to Know 12

What’s New: Situational Simulation ...13

What Is It: Fitness Career Opportunities 13

What’s More: Fit and Fab Scenario 15

What I Have Learned: Brainy and Healthy…………………………………… 16

 What I Can Do: Fast Forward… 16

Summary ......................................................................................................................... 18

Assessment: (Post-Test)................................................................................................... 19

Key to Answers 20

References 21
 This page is intentionally blank

What This Module is About

Welcome to Grade 12 Hope Optimizing and Physical Education. This module focuses
on participation in physical activity assessment and recognizing one’s potential on the
different heath and dance related career opportunities.
As a Senior High student enrolled in a distance learning course, you have taken an
immense role. You are responsible for mastering the lessons and completing the learning
activities and assignments, checking your work properly and carefully, and noting- areas to
achieve meaningful discussions and interactions. This is aimed in explaining the concept of
physical activity assessment in different fitness activities and recognizing the different health
and dance related career opportunities as primordial ground for higher education.
As one, let us discover how this module can guide and help us in order to be fully
equipped when it comes to valuing health as an optimal agent in attaining fitness. For
example, participating in a quality physical fitness activity will enable you to discover and
understand how this activity highlights the application of learning, an activity that embodies
skills and knowledge gained from real life situation.
This module contains multi-faceted activities that can help you as a Senior High
student to not just be an informed learner where learning are confined on different
information you get to read from the internet and books, but a creative and innovative critical
thinker as well as a responsible health-advocate who can be an agent for social change.
The following are the lessons contained in this module:

1. Participation in Physical Activity Assessment;

2. Health and Dance Related Career Opportunities.
At the end of this module, you should be able to:

✔ Explain the value of optimizing one’s health through participation in physical activity
assessment
(PEH12FH-Id-t-14);

✔ Display initiative, responsibility and leadership in fitness activities

(PEH12FH-Id-t-15);
✔ Recognize one’s potential for health and dance related career opportunities (PEH12FH-
Id-t-16);
✔ Organize fitness dance event for a target health issue or concern
(PEH12FH-Id-t-17).
How to Learn from this Module
To achieve the objectives cited above, you are to do the following:

• Take your time reading the lessons carefully.

• Follow the directions and/or instructions in the activities and exercises diligently.

• Answer all the given tests and exercises.

Icons of this Module

What I Need to This part contains learning objectives that
Know are set for you to learn as you go along the
module.

What I know This is an assessment as to your level of

knowledge to the subject matter at hand,
meant specifically to gauge prior related
knowledge
What’s In This part connects previous lesson with that
of the current one.

What’s New An introduction of the new lesson through

various activities, before it will be presented
to you

What is It These are discussions of the activities as a

way to deepen your discovery and under-
standing of the concept.

What’s More These are follow-up activities that are in-

tended for you to practice further in order to
master the competencies.

What I Have Activities designed to process what you

Learned have learned from the lesson

What I can do These are tasks that are designed to show-

case your skills and knowledge gained, and
applied into real-life concerns and situations.
 II

What I Know

Multiple Choice. Encircle the letter of the best answer from among the given choices.

1. Why do we have to assess physical fitness activities?

A. The tests are considered the starting point for designing an appropriate program.
B. The activities provides a clear and effective program in attaining the goal.

C. The evaluation program ensures one will not be at risk of harm.

D. The physical fitness target is reliable and fitness-oriented to work on.

2. Why is there a need to evaluate the outcomes of physical activity?

A. To determine which method is essential to the fitness enthusiast.

B. To test the effectiveness of the program until the end.

C. To assess whether the condition of the participant improves or not.

D. To know if one’s body is improving after consistent physical activity.

3. The target heart rate determines whether a person’s heart rate is __________.
A. above the moderate intensity level.
B. below the perceived exertion.
C. within the target zone during the activity.
D. towards maximal exertion.

4. Metabolic Equivalent (MET) is the unit used to measure the amount of oxygen used by
the body during ____________.
A. physical exertion B. physical activity C. physical assessment D. physical rest

5. Examples of moderate activities are the following, EXCEPT for one. Which one is it?
A. jogging B. brisk walking C. social tennis D. recreational swimming

6. Examples of vigorous activities are the following, EXCEPT for one. Which one is it?
A. Cleaning the windows at home. B. Lifting, Carrying and Digging
C. Aerobics D. Wrestling

7. Examples of light activities are the following, EXCEPT for one. Which one is it?
A. sweeping the floor B. walking slowly C. vacuuming D. washing windows

8. A method that involves an easy way to estimate intensity of activities is called a _____.
A. Compendium test B. Talk test C. Speed test D. Consumption test

9. It is a behaviour that involves bodily movements resulting in energy expenditure.

A. Stress rejuvenator B. Thermal assessment
C. Physical activity D. Exercise expenditure

10. Farrah would like to know the importance of conducting physical activity (PA) in
optimizing one’s health, what should be her goal when assessing physical activity
(PA)?
A. Ask the physical fitness instructor for tips and suggestions.
B. Refer to the nutrition guide and follow the instructions indicated.
C. Conduct an interview to random people and follow their exercise routine for fast
results.
D. Identify the frequency, duration intensity, and types of behaviours performed during
a period of time.
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IV

Lesson
Optimizing One’s Health
6 through Physical Fitness Assessments

What I Need to Know

By being active, you will burn calories that you store from eating throughout the day and—it
can be as easy as walking the dog or as rigorous as running a marathon. Providing opportunities for
children to be active early on puts them on a path to better physical and mental health. It's never too
late to jumpstart a healthy lifestyle.
But before we dive in, let us see the picture in a greater perspective. Physical activity, along
with proper nutrition, is beneficial to people of all ages, backgrounds, and abilities. And it is
important that everyone gets active: over the last 20 years, there's been a significant increase in
obesity in Philippines. Filipino adolescents ranked almost at the bottom 146 countries when it comes
to the level of physical activity, according to a study from journal The Lancet Child and Adolescent
Health found that 93.4% of school-going Filipinos aged 11 to 17 lack physical activities as of 2016.

Photo Credit: https://www.endocrineweb.com/professional/meetings/expanding-treatment-options-teens-obesity

The picture above describes how physical inactivity can have serious implications for
people’s health. Approximately 2 million deaths per year are attributed to physical inactivity,
prompting WHO to issue a warning that a sedentary lifestyle could very well be among the 10 leading
causes of death and disability in the world. (Retrieved from
https://www.who.int/mediacentre/news/releases on April 4, 2018).
 Sedentary lifestyles increase all causes of mortality, double the risk of cardiovascular
diseases, diabetes, and obesity, and increase the risks of colon cancer, high blood pressure,
osteoporosis, lipid disorders, depression and anxiety. According to WHO, 60 to 85% of people in the
world, including teenagers—from both developed and developing countries—lead sedentary
lifestyles, making it one of the more serious yet insufficiently addressed public health problems of our
time. It is estimated that nearly two-thirds of children are also insufficiently active, with serious
implications for their future health.
1

Among the preventive measures recommended by WHO is moderate physical fitness activity
for up to 30 minutes every day. In addition to individual lifestyle changes, governments and policy
makers are also recommended to "move for health" by creating a supportive environment for people.
Among the measures recommended is promoting physical activity programmes in schools,
communities and health services.

In order to address physical inactivity, there are various physical activities that will optimize
one’s health. However, there is also a need to assess these physical activities. Why do we have to
assess physical activities? It isn’t enough to just come up with a fitness activity and do it all the time.
It is important to know how effective the activity is. Outcomes of physical activity interventions
should be evaluated because this is the only way to determine whether they are effective. This is the
only way to know if your body is improving after consistent physical activity. Moreover, assessing
physical activities can help measure if the activities are useful in achieving your health goals.

Table 1. Examples of various physical activities

Low Intensity Moderate Intensity Vigorous Intensity

doing household chores brisk walking running
taking the stairs instead of the playground activities swimming
elevator
playing at the park Bike riding working with resistance bands

How about you, can you add more to the list?

The problem of physical inactivity, along with this substantial associated disease risks, has
been described as pandemic. The question now is then, how physical activity among children and
adolescents can be increased feasibly, effectively, and sustainably to improve one’s health both
acutely, and throughout life?
But before we discuss further on that, we will contextualize physical activity assessment as it
used in our daily lives and as a routine.

Table 2. Activities Done Daily

Activity 1. Different Kinds of Physical Activities
Activities Intensity
In optimizing one’s health, as a Senior High
student, identify the different activities you do every
day so as to determine the intensity as to low,
moderate, and vigorous.
 2

Why do we have to assess physical activities? It isn’t enough to just come up with a fitness
activity and do it all the time. It is important to know how effective the activity is.
Outcomes of physical activity should be evaluated and assessed because it is the only way to
determine whether they are effective or not. This is the only way to know if your body is improving
after consistent physical activity. Moreover, assessing physical activities can help assess if they are
useful in achieving your health goals.

The following are some of the methods used to assess the physical activities.

Table 3. Methods Used to Assess Physical Activities in Terms of Intensity

Methods Description and Process

This determines the extent a person has enough

breath to be able to speak during activity.
1. Talk Test  Low intensity level – should be able to sing
 Moderate Intensity level – should be able to
carry on a conversation
 Vigorous Intensity level – too out of breath to
conduct a conversation.

This determines if an individual’s heart rate is

2. Target Heart Rate within the target zone during physical activity.
Note the following formula:

Max Heart Rate = 220 – age

During a Moderate Intensity level, an individual

should attain at 50-70% max HR, and for a
Vigorous Intensity level, they should have 70-85%
max HR.

This refers to how hard you feel your body is

3. Perceived Exertion (Borg Rating Scale) working on a scale from 6-20.

6 = “no exertion at all”

20 = “maximal exertion”
 3

4. Metabolic Equivalent (MET Level)
A MET is the unit used to measure the amount of
oxygen used by the body during physical activity.
 1 MET = energy (O2) used by the body as you
sit quietly.
Moderate Intensity Activity – 3 to 6 METS
Vigorous Intensity Activity – over 6 METS

Methods for Assessing Physical Activity

Subjective Methods

Subjective methods are simply physical activity assessment methods that depend on the
human perception of human activity. Such methods are predominantly used for measurement in
populations.

Examples:

Self-Report – this can be in the form of physical activity diaries and logs
Recall - this method is usually made up of short simple questionnaires of
5 – 15 item and set to investigate physical activity patterns

Objective Methods

Unlike the subjective methods, objective methods rely on solid data or observations. These
are predominantly used for measurement in individuals.

Examples:

Heart-rate Telemetry – Student wears device that provides data on the heart rate in
response to exercise.
Can be set to record and collect data.

Pedometry - Student wears device that records the number of steps taken
and estimates the distance covered.
- 10,000 steps is considered equivalent to meeting National
Physical Activity Guidelines.

Accelerometry - Student wears device to assess the acceleration of the body

in certain directions.
- Provides data on the frequency, duration and intensity of
 activity.

Doubly Labelled Water – Technique used to estimate total energy expenditure

accurately, based on the movement of 2 different types of
water found in the body.
4
Direct Observation - Data collected that measures activity in regards to type, time,
place and social setting. This method is very useful for
children and adolescents.

Accurate estimates of physical activity are essential for advancing research on the
health benefits of physical activity; for understanding patterns and correlates that influence
physical activity behaviour; and for evaluating interventions designed to promote physical
activity, improve health, or reduce obesity. Indicators of physical fitness (including body
fatness) have generally shown stronger links with health indicators than with physical
activity. However, this is due in part to the less precise methods available to assess physical
activity. Physical activity directly improves fitness (and body composition) and consensus
suggests that it improves health independently of both fitness and fatness. 

Considerable attention has been given to improving physical activity assessment

methods but progress has been hampered by limitations in the way that physical activity
measures are used, scored, and interpreted. Many options are available for assessing physical
activity, so it is important to appreciate and consider the relative advantages and
disadvantages of the various measurement approaches. 

Now that we have discussed the importance of optimizing one’s health through
participation in physical activity assessment, we will examine the different concept that will
be used in this subject. We will build your definition on the following key concepts as a
definitive source to “locate evidence” while this guide provides frameworks to evaluate
options and to inform decisions about the best ways to assess physical activity.

A. Assessment – refers to the evaluation of health status that identifies the specific
needs of a person and how those needs will be addressed.

B. Physical Fitness - refers to the ability of your body systems to work together
efficiently to allow you to be healthy and perform activities of daily living. Being
efficient means doing daily activities with the least effort possible.

C. Intensity - refers to how hard your body is working during physical activity. Your

health and fitness goals, as well as your current level of fitness, will determine your
ideal exercise intensity. Typically, exercise intensity is described as low, moderate, or
vigorous.

5
 D. Sedentary Behaviour – refers to any waking behaviour characterized by an
energy expenditure ≤1.5 metabolic equivalents (METs), while in a sitting, reclining or lying
posture. In general this means that any time a person is sitting or lying down, they are
engaging in sedentary behaviour.  Common sedentary behaviours include TV viewing, video
game playing, computer use (collective termed “screen time”), driving automobiles, and
reading.

E. Physical Activity – refers to any bodily movement resulting in energy expenditure

(EE), direct observation of the individual's movement should be used as the gold standard for
physical activity research. 

F. Physical Fitness Plan – This is the written schedule of all the physical activities
you will take part in. Before you begin your physical activities, you will submit your Plan to
your PE and Health teacher, who will review it for considerations. If your teacher has
concerns about any of the activities, your teacher will contact you or your parents to discuss
them. The Plan maybe revised in further assignments. You will then take part in physical
activities and record them in your Physical Activity Logs, accumulating at least 80 hours of
physical activity participation time. This averages to at least one hour per day, five days per
week.
G. Physical Activity Logs – This is where you record the time spent doing the
activities. You will use the information from your logs to set personal goals related to the
type, frequency, intensity and duration (time) of your physical activity. By keeping track of
the data, you will be able to observe your own progress and achievement.

Activity 2 : Case Analysis

With the concept given above, let us now test your comprehension. Answer
the activity that follows.
Given below are situations that depict the different methods in assessing
physical fitness activities. Answer the given activity. The first one is done for you.

Table 4. Case Analysis on methods used to Assess Physical Fitness Activities.

Situation Methods
1. Janelle, a Grade 12 Senior High
student is capable of doing bike Talk Test- Low Intensity Level
riding while singing at the same
time.

6
2. Shine sees the need to record
and collect heart rate data before
 and after conducting a certain
activity.

3. In order to convey his stand on

the usage of applied data, Mr.
Seriña asks his class to measure all
activities performed with regards to
type, time, place and social setting.

4. Hiro would like to know how to

understand exercise intensity, so
he applies the process of
subtracting his age from 220.

5. After doing a 200 meter sprint in

butterfly stroke in swimming,
Jarred experienced a heart-
pounding pace.

6. As part of various groups who

optimizes one’s health, Farrah
keeps a diary where she logs all
her physical activities for future
references.

From the example given above, it can be understood that Physical Education
assessment must be flexible, with student-centered rubrics based on each student's starting
point. In addition to this, physical education assessment standards are more holistic. It
attempts to ensure students cannot just do a push-up or perform cheer dance, but can do it
correctly and understand how and why they should be doing it. We will integrate the value of
being literate and committed to the physical activity you are going to indulge with.

7
Below is the sample table of Individualized Fitness Program based on FITT Principle.

Table 5. Individualized Fitness Program based on FITT Principle

 Table 6. Physical Activity Log

Name : _________________________________________________

Activity
Date Intensity Level and Duration (Hours)
Description
Light Moderate Vigorous

Total Time at Each Intensity Level

Total Time at All Levels Hours
(add the times for Light, Moderate,
and Vigorous)

Activity 3: Initiative, Responsibility and Leadership in Fitness Activities

 Leadership is the willingness of a person to motivate a group of people on acting
towards a specific goal. One can show initiative by taking his/her own role
and responsibilities, as well as the leader taking the responsibility to take the lead.
The job of being a Fitness Leader has changed greatly over the past few decades, and
looks certain to continue changing. Exercise classes are no longer simply the preserve of
amateur classes in community centres or halls, and the fitness industry has seen significant
growth in more affluent countries. With the focus of governments on the promotion of good
health and nutrition, membership of such clubs and interest in the industry can only continue
to increase. For people looking to build careers in the fitness industry this means
opportunities for roles such as gym managers, life coaches, personal trainers, and fitness
leaders.
Do your own personal assessment inventory. With reference from Table 5, create your
own Individualized Fitness Program based on FITT Principle.

Activity 4: Synthesizing Your Learning

Answer the following questions based on your learning. Be brief and concise.

1. From your own point of view, write down five (5) characteristics of a person who
displays, initiative, responsibility and leadership in fitness activities.

a. ______________________________________________________

b._______________________________________________________

c. ______________________________________________________

d. ______________________________________________________

e._______________________________________________________

2. As a responsible Senior High student, how will you share your knowledge on the
different physical fitness assessments to your fellow students? What is your ultimate
goal towards achieving physical fitness?

________________________________________________________________

________________________________________________________________
 ________________________________________________________________

________________________________________________________________

3. In your physical activity log, which intensity level did you spend most of your time?
What do you think is the implication of the result of your physical activity log
towards your health?

________________________________________________________________

________________________________________________________________

________________________________________________________________

________________________________________________________________

Activity 5: Physical Activity in Physical Education

Developing positive physical activity habits is like any other behaviour – we learn by
observing. Making physical activity with your family can be a good avenue in building trust
and a sense of closeness. However, with the pandemic that we are facing right now, there is a
greater like hood that increased prevalence of physical inactivity will happen.

10
As a responsible Senior High student, you are challenged to make a Physical Activity
Program tailor fit to the exercise and fitness needs of you and your family members. The
table provided below is a sample; you may enhance as to how you like it. Have fun making
and helping your family members stay fit and healthy in this time of pandemic! Be creative.

Table 7. Physical Activity Program

Physical Activities My Family and I (Would) Enjoy

Category of Activity Health-Related Fitness Component
By Myself With Family Cardio- Muscular Muscular Flexibility
Members Respiratory Strength Endurance
Endurance
Ex.
resistance / / /
training
Zumba / /
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.

11
Lesson

7 Fitness Career Opportunities

In lesson 6, we have learned about the importance of having and keeping a good
physical activity that will optimize one’s health. In addition to, we were able to integrate
the importance of keeping a healthy attitude while initiating responsibility and leadership
in fitness activities. The know-how in recognizing one’s potential for health and dance
related career opportunities will be discussed in-depth in this lesson.
 Generated by Farrah Alvie F. Ablanque from https://bit.ly/2XYW4ou

12

There is an old saying that goes, “if you’re trying to choose a career, one should think
about what you would do if you didn’t have to work”. If you had a million dollars and you
could do anything, what would you do? Your answer to that question, while maybe not
literally the best choice career for you, may give you insight into what you should do.

Activity 1: Situational Analysis

If you are given the opportunity to be the Secretary of the Department of Education,
enumerate your five (5) point agenda related to fitness career opportunities and health
benefits for the students, teachers and parents.

1) ______________________________________________________________
 2) ______________________________________________________________
3) ______________________________________________________________
4) ______________________________________________________________
5) ______________________________________________________________

The answers you have generated is actually a result of your trying to go through the process
towards becoming a person who reflects o your thoughts before making a decision. Hence the career
decision-making skill is a very important step one must consider. It is a set of individual assessment
needed to identify, evaluate and use in the most ethical, efficient and effective way across all domains,
occupations and professions.

Below are fitness career opportunities in physical education and sports.

Table 8. Fitness Career Opportunities

Career
1. Physical Education and Coaching Career
2. Fitness and Health Related Career
Description
School and non-school settings:
Coaching trainer (leader), MAPEH Teachers
Cardiac Rehabilitation, Sports Nutrition,
Corporate Fitness
Careers such as nutritionists, fitness trainers,
personal trainers, aerobics instructors or
coaches.

13
3. Personal Trainer - Sport Management Athletic Administration, Sport Retailing,
Careers Resort Sport Management
4. Weight Control Counsellor Helps individual track, achieve and maintain
weight loss by monitoring exercises, create
sensible diet plans, provide support for
clients.
Note: To be a weight-loss counsellor, one
needs to have certain education and training
to make it possible for you to help your
clients live a healthier life.
5. Sport Media Careers Journalism, Photography, Writing, Art,
Broadcasting
6. Sports Agent Liaison between client and sports
teams/companies looking for endorsees
Generated by Farrah Alvie F. Ablanque from https://www.slideshare.net/secret/dofEmcbueVO5tE
 A job in the fitness industry doesn't just provide you with a wide variety of exciting
career options. It also comes with a whole heap of personal perks, allowing you to achieve a
happy work life balance. Personal trainers and fitness Instructors can often structure
the hours and days they want to work. Clients often like to train before and after work
which may leave you time to go to the beach during the day, look after the kids, plan
you sessions, or catch up on paperwork. You're going to be making a positive impact
on the lives of others while watching people reach their fitness goals can be very
satisfying, especially when you are part of their journey.

You're going to be able to focus more on your own training if you're living and
breathing a fitness job. That means you could very well fit in exercising when you
want, especially if you're a personal trainer with free time between client sessions.
Taking group exercise classes is also a great way to train while you work.

Finally, wouldn’t it feel great to be surrounded by like-minded people who are

passionate about fitness? You can gain inspiration and learn new exercise
philosophies from co-workers to constantly better yourself and work practices.

14

Activity 2. Fit and Fab Scenario

In reality, skinny doesn't automatically equal healthy, and fat doesn't automatically
equal unhealthy. Some research even suggests that overweight women who exercise are
healthier than skinny women who don't. It is possible to be fat and fit. One cannot deduce
health based on what we can see. Nowadays, it is so easy to “retouched” images with a sense
of perfection. The idea of promoting health and fitness instead of skin and bones has long
been forgotten. There is a great need of reliable information that focuses on being healthy and
not falsely perfect.
 As a responsible and well-informed Senior High School student who values the
importance of fitness, how are you going to promote a “FITNESS Advocacy” to your family
and community? The procedure below outlines the task that you will have to take in order to
come up with a relevant fitness advocacy program geared towards helping your family
member achieve fitness, which are a relative and a viral issue at hand. Fitness is a gift and
finding the right fitness tribe can help you create healthy habits that last a lifetime.

1. Goals . What is the fitness advocacy all about? What is it that you want to achieve?
What do you want the people to feel after the event?
2. Plan a Theme. Build a Team. A successful group effort requires a motivated team
leader whose members agree upon on clearly defined tasks, set reachable
goals, budget and act with inspiration and purpose.
3. Set Goals. Identify the number of people who will help you, items needed, and
folks pledging to pass along what they have learned to others.
4. Document. Whether in photos or video and be sure to have participants information
form.
5. Reflect. Build moments and reflections. Do processing so the participants will
be able to understand and live by the essence of the advocacy program.

15
 What I Have Learned

Activity 3: Brainy and Healthy.

Below are hypothetical situations that require your unbiased opinion and educated judgment.
Answer the questions and give your insights to each situation in 2- 3 sentences.

1. You are currently making your individualized fitness exercise routine in Physical Education and
Health. You came along with a standardized fitness program which can be of great help to design and
finish your fitness routine right away.

Your Action: ____________________________________________________________

Your Reason: ____________________________________________________________

2. One of your family members is diagnosed with severe obesity. As a fitness advocate, she asks for
your help in weight management.

Your Action: ____________________________________________________________

Your reason: ___________________________________________________________

3. There are a lot of myths out there related to nutrition, fitness, and weight loss. Some of them even
come from seemingly refutable sources. Your friend, Nikki, would like to avail and be part of the fad.

Your Action: ____________________________________________________________

Your Reason : __________________________________________________________

What I Can Do

Activity 4 : Fast Forward

Imagine your advocacy program has already come to an end. You want to hear feedback of
your clients. Create a special event evaluation form for them to fill out. A sample format is given
below for reference.

16
SPECIAL EVENT EVALUATION FORM
Name of Advocacy/Event: ____________________________________________________
Coordinator In-Charge : _______________________________ Cel No. _______________
Date and Time Held: ________________________________________________________
Place/ Facility : ____________________________________________________________
Theme: _____________________________ Colors: _______________________________
Estimated Attendance : ________ Children ______ Youth ____________ Adult
1. Publicity : Do you think there was sufficient publicity for the event? __________________
2. Equipment: Do you have enough materials to meet the needs of the participants? ______
3. Attire and Costume : Are the participants wearing the appropriate attire for the activity? __

Post Event Survey

Please rate your overall level of satisfaction with our event.

5 – Very Satisfied ; 4 – Satisfied ; 3 – Neutral ; 2 – Dissatisfied ; 1- Very Dissatisfied

5 4 3 2 1

1. How would you rate the fitness event according to target 5 4 3 2 1

health performance and physical activity?

2. How would you rate the usefulness of this activity in 5 4 3 2 1

relation to health and physical fitness?

3. How would you rate the session in terms of meeting 5 4 3 2 1

your expectations?

4. How would you rate online fitness event? 5 4 3 2 1

5. How are you feeling after the event? 5 4 3 2 1

Comments:

1. Please identify any specific priority areas for you that could be the focus at future events.
___________________________________________________________________

2. How could the event be improved?

___________________________________________________________________________

Thank you for your feedback!

17

Summary
1. Physical activity provides long-term health benefits for everyone.

2. Outcomes of physical activity should be evaluated and assessed because it is the only
way to determine whether they are effective or not. This is the only way to know if your
body is improving after consistent physical activity. Moreover, assessing physical activities
can help assess if they are useful in achieving your health goals.

3. Methods Used to Assess Physical Activities in Terms of Intensity:

3.1 Talk test
3.2 Target Heart Rate
3.3 Perceived Exertion (Borg Rating Scale)
3.4 Metabolic Equivalent (MET Level)

4. Methods of Assessing Physical Activity

4.1 Subjective Methods ( Self- Report; Recall)
4. 2Objective Methods (Heart-rate Telemetry; Pedometry; Accelerometry; Double
Labelled Water; Direct Observation)

5. Accurate estimates of physical activity are essential for advancing research on the health
benefits of physical activity; for understanding patterns and correlates that influence
physical activity behavior; and for evaluating interventions designed to promote physical
activity, improve health, or reduce obesity.

6. Physical Education assessment must be flexible, with student-centered rubrics based

on each student's starting point.

7. Leadership is the willingness of a person to motivate a group of people on acting towards

a specific goal. One can show initiative by taking his/her own role and responsibilities, as
well as the leader taking the responsibility to take the lead.

8. Fitness Career Opportunities

a. Physical Education and Coaching Career
b. Fitness and Health Related Career
c. Personal Trainer - Sport Management Careers
d. Weight Control Counsellor
e. Sport Media Careers
f. Sports Agent

9. Personal trainers and fitness Instructors can often structure the hours and days they
want to work.

10. Fitness is a gift and finding the right fitness tribe can help you create healthy habits that
last a lifetime.

18
Multiple Choice. Encircle the letter of the best answer from among the given choices.

1. Why do we have to assess physical fitness activities?

A. The tests are considered the starting point for designing an appropriate program.
B. The activities provides a clear and effective program in attaining the goal.

C. The evaluation program ensures one will not be at risk of harm.

D. The physical fitness target is reliable and fitness-oriented to work on.

2. Why is there a need to evaluate the outcomes of physical activity?

A. To determine which method is essential to the fitness enthusiast.

B. To test the effectiveness of the program until the end.

C. To assess whether the condition of the participant improves or not.

D. To know if one’s body is improving after consistent physical activity.

3. The target heart rate determines whether a person’s heart rate is __________.
A. above the moderate intensity level.
B. below the perceived exertion.
C. within the target zone during the activity.
D. towards maximal exertion.

4. Metabolic Equivalent (MET) is the unit used to measure the amount of oxygen used by
the body during ____________.
A. physical exertion B. physical activity C. physical assessment D. physical rest

5. Examples of moderate activities are the following, EXCEPT for one. Which one is it?
A. jogging B. brisk walking C. social tennis D. recreational swimming

6. Examples of vigorous activities are the following, EXCEPT for one. Which one is it?
A. Cleaning the windows at home. B. Lifting, Carrying and Digging
C. Aerobics D. Wrestling

7. Examples of light activities are the following, EXCEPT for one. Which one is it?
A. sweeping the floor B. walking slowly C. vacuuming D. washing windows

8. A method that involves an easy way to estimate intensity of activities is called a _____.
A. Compendium test B. Talk test C. Speed test D. Consumption test

9. It is a behaviour that involves bodily movements resulting in energy expenditure.

A. Stress rejuvenator B. Thermal assessment
C. Physical activity D. Exercise expenditure

10. Farrah would like to know the importance of conducting physical activity (PA) in
optimizing one’s health, what should be her goal when assessing physical activity
(PA)?
A. Ask the physical fitness instructor for tips and suggestions.
B. Refer to the nutrition guide and follow the instructions indicated.
C. Conduct an interview to random people and follow their exercise routine for fast
results.
D. Identify the frequency, duration intensity, and types of behaviours performed during
a period of time.
19
 Self-report
Subjective Method - 6. D.10
Vigorous Intensity Level C. 9.
Talk Test - 5. vigorous intensities. B. 8.
Maximum Heart rate 4. as low, moderate and A. 7.
Direct Observation 3. assess the activity listed A. 6.
Heart Rate Telemetry able to categorically A. 5.
Objective Method - 2. the student must be B. 4.
Talk Test – Low Intensity inventory, however, C. 3.
Level 1. This is a personal B. 2.
(What’s More) Table 4 Answers may vary. A.1.
Activity 2: Case Analysis Activity 1 – What’s New Pre-Post Assessment

assessment.
duration for proper proper assessment.
intensity level and one’s fitness for
activities related to able to identify
the appropriate The student must be
assessment. be able to fill out needs.
for proper log. The student must one’s physical fitness
on the FITT Principle one’s physical activity inventory related to
be able to integrate inventory related to as this is personal
Program. Student must as this is personal Answers may vary
Individualized Fitness Answers may vary Table 5
Inventory related to Table 6 (What’s More)
This is a personal (What’s More) Analysis
Answers may vary as Analysis Activity 2: Case
Activity 3: What’s New Activity 2: Case Lesson 1
 family members.
of their respective topic discussed
health assessment and idea on the
opinion and views. depending on the understanding
as this is about Answers may vary on their
Answers may vary Program as this is based
Analysis (What’s New) Physical Activity Answers may vary
Activity 1: Situational D0 Learned
Lesson 2 Activity 5: What I Can Activity 4: What I

insights.
to do. sharing one’s
student is planning formation while
advocacy the integrate values
to the fitness able to
form is dependent Student must be
as the evaluation Answers may vary.
Answers may vary Learned)
(What I Can Do) (What I Have
Fast Forward and Healthy
Activity 4: Activity 3: Brainy
References:

"The Caveman’S Curse". 2020. The Economist. https://www.economist.com/special-

report/2012/12/15/the-cavemans-curse.

Viray, Patricia. 2020. "Filipino Teens Among Worst In The World For Physical Activity". Philstar.Com.
https://www.philstar.com/headlines/2019/11/22/1970951/filipino-teens-among-worst-world-physical-
activity.

"WHO | Physical Inactivity A Leading Cause Of Disease And Disability, Warns WHO". 2020. Who.Int.
https://www.who.int/mediacentre/news/releases/release23/en/.

"Types Of Physical Activity". 2020. Kflaph.Ca. https://www.kflaph.ca/en/healthy-living/about-physical-

activity.aspx.

Parrish, Anne-Maree, Mark S. Tremblay, Stephanie Carson, Sanne L. C. Veldman, Dylan Cliff, Stewart
Vella, and Kar Hau Chong et al. 2020. "Comparing And Assessing Physical Activity Guidelines For
Children And Adolescents: A Systematic Literature Review And Analysis."

1. Introduction – NCCOR Measures Registry User Guides". 2020. Nccor.Org.

https://www.nccor.org/tools-mruserguides/individual-physical-activity/introduction/#overview.

Industry, The. 2020. "The Perks And Benefits Of Jobs In The Fitness Industry - Fitness Careers".  Fitness
Careers. https://www.fitnesscareers.com.au/newsview/the-perks-and-benefits-of-jobs-in-the-fitness-42.

"The Caveman’S Curse". 2020. The Economist. https://www.economist.com/special-

report/2012/12/15/the-cavemans-curse.Phil star What I need to KNow

"Types Of Physical Activity". 2020. Kflaph.Ca. https://www.kflaph.ca/en/healthy-living/about-physical-

activity.aspx.

Assessing Physical Activity; https://www.slideshare.net/cle47/assessing-physical-activity;

September 28, 2017

Grade 12 PE And Health - Health And Dance Related Career Opportunities". 2020. Slideshare.Net.
https://www.slideshare.net/secret/dofEmcbueVO5tE.

Industry, The. 2020. "The Perks And Benefits Of Jobs In The Fitness Industry - Fitness Careers".  Fitness
Careers. https://www.fitnesscareers.com.au/newsview/the-perks-and-benefits-of-jobs-in-the-fitness-42.

For inquiries and feedback, please write or call:

Department of Education – Bureau of Learning Resources (DepEd-BLR)

DepEd Division of Cagayan de Oro City

Fr. William F. Masterson Ave Upper Balulang Cagayan de Oro
Telefax: ((08822)855-0048
E-mail Address: cagayandeoro.city@deped.gov.ph