Professional Documents
Culture Documents
HOPE (2 nd
Semester)
Learning Activity Sheets
Quarter 2: Week 1-4
Name: _________________________________ Q1 W1
Section: ________________________________ Date: __________________
In today’s academic world, students face different problems in their high school
years. This is where students struggle most and find themselves facing a lot stress.
Stress is primarily a physical response. When stress, the body thinks under attacked and
switches to fight or flight mode. Releasing a complex of hormones and chemicals that would
cause a number of reactions, from blood being diverted to muscles to shutting down
unnecessary bodily functions.
School is one of the elevated reasons in field of stress. That’s a fact. It is impossible to
eliminate stress because it is an evitable part of life. But you can learn to manage stress.
Engaging in physical activities helps you manage stress. They help produce endorphins-
chemicals in the brain that act a natural painkiller and also improve the ability to sleep, which
in turn reduces stress.
General Directions: Read all the information about the lesson and answer all
activities related to this topic.
Remember…
Stress is not what happens to us. It is our response to what happens, and response is
something that we can choose. It might be impossible to eliminate, but we can always manage.
“The greatest weapon against stress is our ability to choose one thought over another.”
Directions: List down experiences from the previous week that made you feel uncomfortable
and describe you coping technique.
Places Uncomfortable/Demanding Actions you made to feel
Situation better
Home
School
Community
Stress affects all – it is part of one’s life. The human body and its system are equipped
to respond to stress. Most of the events that happen to you and around you contribute stress to
your body.
The effects of stress differ for each individual, based on their ability to adjust to
certain changes from the environment and the people around them. Some are able to cope
easily, but others have hard time.
Stress is simply the body’s response to the discomfort. Distress is the negative term for stress.
LET US STUDY
SYMPTOMS OF STRESS:
Emotional:
-Nervousness, gets easily upset, moody.
-Overwhelming feeling.
Physical:
-Weak & lesser strength, easily gets cold and infection
-Headache
Aerobic – light to moderate-intensity physical activity that requires more oxygen that
sedentary behavior, and thus promotes cardiovascular fitness and other health benefits (e.g.,
weight bearing exercise like jumping rope, cycling, swimming, running, playing football,
basketball, or volleyball).
Anaerobic – high intensity physical activity that is done in short duration of time requiring
high energy. Anaerobic activities are strength-base activities in the absence of oxygen (e.g.,
sprinting during running. Swimming or cycling) requires maximal performance during the brief
period.
Lifestyle – physical activities which have been part of our daily routine (e.g., walking, climbing
stairs, sweeping or raking the yard), which is usually light to moderate in intensity.
Physical activity play – an intense play activity that requires substantial energy expenditure
(e.g., playing tag, jumping rope).
Play – simple and self-reflected activities with flexible rules for the purpose of enjoyment.
Sports – a physical activity requiring skill and physical prowess that is governed by set of rules
and regulations that is often done in competition. There are two categories of sports: individual
and team.
People can learn to manage stress and lead happier, healthier lives. Here are some tips to help
you keep stress at bay.
1. With your partner, (thru online) interview 15 other classmates and asks them their
resources of stress and of what they do to cope with it.
2. Make graphs, tables and charts to help you interpret your data. Present your findings in
an oral report and give recommendations for plans to manage stress through physical
activity.
3. Produce your own information sheet to be given to your peers.
2. Why is the release of hormones and its processes important to stress responses?
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
__________________________________________
References:
Physical Activity Reduces Stress (April 17, 2016) retrieved from http://www.
adaa.org/understanding-anxiety/related-illnesses/other-related-conditions/stress/physical-
activity-reduces-st.
TG HOPE1
Prepared by:
EMMY A. EBUENGA
Teacher II ACNTS-SHS
ANSWER KEY
Dehydration - this refers to excessive loss of water from the body, usually through
perspiration or sweating, urination, or evaporation. Sweating and Thirst are example of
dehydration.
Learning competencies
2. Self-assesses health-related fitness (HRF) status, barriers to physical activity
assessment participation and one’s diet PEH11FH-IIg-i-6
General instructions
Dear learners kindly understand the key concept in Exercise for Fitness. If not,
you may send me a personal message through my phone number from your adviser. Follow
the instructions below.
1. Read statements carefully.
2. Answer it to best of your abilities.
3. Try to finish it to before the day of submission
Exercises/Activities
Activity 1. Write at least Five (5) sports-related advertisement on fluid replenishing lost
water.
1. __________________________________ 4._______________________
2. __________________________________ 5._______________________
3. __________________________________
____1. Has your performance decreased dramatically in the last week or two?
____2. Do you notice signs of unusual anxiety or anger?
____3. Do you feel depressed?
____4. Do you feel unusual fatigue?
____5. Are you less energetic than usual?
____6. Do you have trouble sleeping?
____7. Do your arms and/or legs feel heavy?
____8. Do you experience loss of appetite?
____9. Do you lack interest in training?
____10. Do you usually eat after an exercise?
1. What have you learned in the lesson? How will you apply the
knowledge you learned from the lesson in your daily life?
_________________________________________________________
_________________________________________________________
_________________________________________________________
_________________________________________________________
_________________________________________________________
________________________________________
References
Reading:
Clark, M. A. Lucett, S., & Corn, R. J. (2008). NASM Essentials of Personal Fitness
Training (3rd ed) Philadelphalia: Lippincott Williams and Wilkins
Hoeger, W.W.K. Hoeger, S. A. (2001). Fitness and wellness (14th ed.). New York”
Mcgraw-Hill
Prepared by:
HOPE (2 nd
Semester)
Learning Activity Sheets
Quarter 2: Weeks 4 to 5
FREQUENCY INTENSITY TYPE TIME (FITT) TRAINING
PRINCIPLES
HEALTH OPTIMIZING PHYSICAL EDUCATION - 11
Understanding F.I.T.T. principle helps create a work out plan that will be more effective
in reaching your fitness goals. F.I.T.T. stands for frequency, intensity, time, and type of
exercise. These are the four elements you need to think about to create workouts that fit your
goals and fitness level. It can be so confusing to filter out the differences between fad diets and
legitimate exercise advice. Late-night infomercials count on this confusion to sell all sorts of
gadgets and supplements promising a quick fix that doesn't exist. Unfortunately, there's no
secret to losing weight in a healthy way; it requires eating well and incorporating physical
activity into your schedule.
Sets Frequency Intensity Time Type (FITT) goals based on training principles to achieve
and/or maintain health-related fitness (HRF) ( PEH11FH-li-j-7)
General Directions: Read all the information about the lesson and answer all
activities related to this topic.
Time:
Time is the duration or the length of session of a physical activity. It is inversely
related to intensity for the more intense a work is done, the shorter time it is performed.
Here are some examples of physical activity and exercises that you may integrate in your
own fitness plan. Remember that the intensity of exercise as well as the type of activity to be
done will vary for each person as it is based on the fitness level results during self-testing.
⮚ Walking
⮚ Jogging
⮚ Cycling/biking
⮚ Hiking
⮚ Skating
⮚ Rollerblading
⮚ Step aerobics
⮚ Cardio machines e.g. treadmill
⮚ Sports e.g. football, basketball, volleyball
Moderate-intensity Vigorous-intensity
Physical Activity Physical activity
(Approximately 3-6 METs (Approximately >6 METs)
Requires a moderate amount of effort and Requires a large amount of effort and causes
noticeably accelerates the heart rate. rapid breathing and a substantial increase in
heart rate.
Examples of moderate-intensity exercise Examples of vigorous-intensity exercise
include: include
⮚ Brisk walking ⮚ Running
⮚ Dancing ⮚ Walking/climbing briskly up hill
⮚ Gardening ⮚ Fast cycling
⮚ Housework and domestic chores ⮚ Aerobics
⮚ Traditional hunting and gathering ⮚ Fast Swimming
⮚ Active involvement in games and ⮚ Competitive sports and games (e.g
sports with children/walking Traditional Games, Football,
domestic animals Volleyball, Hockey, Basketball
⮚ General building tasks (e.g. roofing. ⮚ Heavy shoveling or digging ditches
thatching, painting
⮚ Carrying/moving moderate loads ⮚ Carrying/moving heavy loads
(<20kg) (>20kg)
“MET” is another name for metabolic equivalent, a measure of exercise intensity based on
oxygen consumption. More specifically, a single MET is defined as the amount of oxygen a
person consumes (or the energy expended) per unit of body weight during 1 minute of rest. It
is equal to about 3.5 milliliters (ml) of oxygen consumption per kilogram (kg) of body weight
per minute, or 1 kilocalorie (kcal) per kg of body weight per hour.
4. Add each HRR to Resting Heart Rate (RHR) to obtain to the Target Heart Rate (THR)
range.
a. 60% HRR ____ = ______ = ________ beats per minute
(RHR)
b. 80% HRR ____ + ______ = ________ beats per minute
(RHR)
Therefore, your target heart rate range is ______ to _____ beats per minute.
(4.a) (4.b)
(When performing physical activities, your heart rate is within the normal range therefore
you have to select moderate – vigorous activities that will make you heart pump within the
THR range).
Activity 2:
Directions: Identify what HRF component these physical activities belong to. Choose your
answer from the word pool and write your answers on the table provided for.
Cardiovascular Fitness Flexibility Muscular Strength &
Endurance
Describe the activity Walking around for 5 Brisk walking for 4 3-minute jump jacks
based on the minutes minutes
following
1. Which among the three (walking around, brisk walking, 3 minute jump jacks) is
considered?
a. Light activity:
___________________________________________________________
Justification:
____________________________________________________________
__________________________________________________________________
b. Moderate activity:
________________________________________________________
Justification:
_____________________________________________________________
__________________________________________________________________
c. Vigorous activity:
_________________________________________________________
Justification:
_____________________________________________________________
__________________________________________________________________
Directions:
A. Determine your weakest component and strongest component. Refer to your results
obtained during the self-testing activities. Rank them by writing 1-4, where 1 is the
weakest and thus, should be given top priority in making your fitness plan.
Warm – up
Prioritize the
Work-out weakest
component based
on data in Activity
4A
a. _________
Activity
Exercises
b. ________
Activity
exercises
c. ________
Activity
exercises
d. ________
Activity
exercises
Activity 5: My Daily Fitness Record!
Directions: Fill in your data.
Day 1 _________
Day 2 _________
Day 3 _________
Day 4 _________
Day 5 _________
References:
Anspaugh, David J. et.al. Wellness; Concepts and Applications (1997) USA, Mc-Graw-Hill
Companies
Google References:
http://www.health.com/healthy/gallery/0,,20629237_6,00.html
http://www.topendsports.com/fitness/karvonen-formula.htm
www.ideafit.com/fitness/using-mets-program-design
TG HOPE1
Prepared by:
EMMY A. EBUENGA
Activity 5 Activity 4-A Reflection:
Answer may vary Answer may vary Answer may vary
Activity 4-B
Answer may vary
Activity 2
Cardiovascular Flexibility Muscular & Endurance
Fitness
Activity 3 Walking Dynamic stretching Body Weight exercise Activity 1
Answer may Jogging Planks Sit-ups
Swimming Lunges Squats Answer may
vary vary
Brisk walking Yoga Stretching
ANSWER KEY
Teacher II
11
HOPE (2 nd
Semester)
Learning Activity Sheets
Quarter 2: Week 3
(Individual and Dual Sports)
Sets FITT goals based on training principles to
achieve and/or maintain HRF. (PEH11FH-lli-j-7)
Individual and Dual Sports
Name: _________________________________ Q2 – W3 ______________
Section: _________________________________ Date : ____________________
Sports are activities that require physical actions and skills performed under a set of
rules. Sports includes all forms of competitive activity or games which, through casual or
organized participation, at least in part aim to use, maintain or improve physical ability and
skills while providing enjoyment to participants, and in some cases, entertainment for
spectators. A sports also includes different physical activity or skills with a recreational purpose
for competition, for self-enjoyment, to attain excellence, for the development of skills, or some
combination of these. The different of purpose is what characterizes sports, combined with the
notion of individual (team) skill or prowess.
Individual/Dual sports provides benefits that team sports do not. Aside from
providing development in tennis of motor skills, agility, hand-eye coordination and endurance,
individual/dual sports combine physical fitness and mental development. Unlike with team
sports, a player’s success or failure in individual sports is totally dependent on his own ability.
Individual sports athletes are completely responsible for every play and cannot rely on the help
of other teammates, this build coping skills and resilience while developing self-esteem and
confidence.
BE F.I.T.T.
FITT is an acronym that will help you plan your workout or exercise. The better result of
improvement depends on how frequent we exercise and how high the intensity. Is it for a long
period of time? Or what kinds of exercise we are engaged into F.I.T.T. stands for.
Frequency : This asks how often do you exercise? This exercise is very important if you want
to achieve your objective of being physically fit. Example: once a week, twice a week, trice a
week/.
Intensity: The intensity is the level of work you giving or how hard is your workout. It is
important to do more than the usual exercise to improve the level of fitness.
Time: Time is the duration of the exercise per session. It’s the period time we spent in one
exercise, most of the routines are done in repetitions sessions and in sets. Example:30 minutes
a day, 1 hr a day
TYPE: It is the kind of exercise you are engaged into, Plan ahead and plan for a week.
“Trough” planning you can carefully pick on the workouts that body need. For example
aerobics, cycling, using weight machines and others.
1. Check Your Health. It's important to consult your doctor and get a physical medical
examination before starting an exercise routine.
2. Make a Plan and Set Realistic Goals.
3. Make It a Habit.
Is it good to workout before a game?
A study suggests that performing a low-volume explosive workout a day or two before a
game could enhance your explosive muscle performance on the court. Entire annual plans are
made to build muscle, get stronger, and finally transition these traits into minor changes in
explosive ability.
Activity 1A. Health-Related Fitness
Based from the previous lesson, do the following activity below. (30 seconds)
___________________________________________________________________________
2. What is your weakest HRF Component?
___________________________________________________________________________
___________________________________________________________________________
3. Why is Health related fitness test important in designing exercise program?
___________________________________________________________________________
___________________________________________________________________________
Activity 2: Make a list and give a short description pf exercises you can do during
Lockdown.
ACTIVITY 3
Direction: Think of all the activities that you do for the whole day. List it all in the
table below and tell weather it is healthy or not by putting the corresponding ( / ) check
on the providing table beside the activity. An example is provided.
DAILY ACTIVITY HEALTHY UNHEALTY
Example: playing mobile legend /
Activity 4
Nowadays students are addicted to the gadgets mostly they spent more time online
games, social media, and e.net rather than involving their self in different physical
activities or exercises. This activity will surely help them engage in different exercise
or physical activity.Do the following activities per day/60 seconds each activity. Write
your score and time reach on the blank.
Monday Tuesday Wednesday Thursday Friday
High knee in High knee in High knee in High knee in High knee in
place _____/ place ____ / place _ place _____/ place _____/
____ mins ____mins ___/ _____mins ____mins ____mins
Walk in place Walk in place Walk in place Walk in place
____/ ____mins. _____/ ____mins ____/ ____mins ____/
Jog in place Jog in place ____mins
_____/ ____mins ____/ ____mins Jog in place
Jumping rope ____/
____/ ____mins ____mins
Jumping rope
____/
____mins
Kick boxing
____/
____mins
RUBRICS 5 4 3 2 1
Perform the activity in an exact time
requirement
Perform the activity in a half time
requirement
Perform the activity in a less than a
minute requirement
Reflection:
Why do athletes or athletic individuals need skill-related fitness?
______________________________________________________________________
______________________________________________________________________
______________________________________________________________________
______________________________________________________________________
If you have a strong or healthy skill-related fitness, what will be the benefits that
you can have? Explain.
______________________________________________________________________
______________________________________________________________________
______________________________________________________________________
______________________________________________________________________
References
https;//prescription-fitness.com/exercise-benifits-for-15-30-and-60-minute-workouts.
https://www.google.com/search?ei=FYtgX4OfO46Wr7wP5uOLqAY&q=what+is+the+
purpose+of+exercise+before+you+play+the+game&oq=what+is+the+purpose+of+exer
cise+before+you+play+the+game&gs_lcp=CgZwc3ktYWIQAzoECAAQRzoCCAA6B
QgAEJECOgIILjoECAAQQzoECC4QQzoKCAAQsQMQgwEQQzoICC4QxwEQowI
6CAgAELEDEIMBOgUIABCxAzoFCC4QsQM6BggAEBYQHjoICCEQFhAdEB46B
QghEKABOgcIIRAKEKABUJi-
DFi83w9gvuoPaANwAXgAgAGnAYgBpkCSAQU0MC40MJgBAKABAaoBB2d3cy
13aXqwAQDIAQjAAQE&sclient=psy-ab&ved=0ahUKEwjD_Z-
S7urrAhUOy4sBHebxAmUQ4dUDCA0&uact=5
https://www.verywellfit.com/best-home-cardio-exercises-1231273
Physical Education and Health by Mary Grace T. Andriano/ Maglyn M. Manrique
Answers key:
Answers may vary
Prepared by:
MARIA DENICE D. DANCIL
Teacher II
Name of Writer