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PE11-Q3-M2-Fitness Enhancement Through Physical Activities
PE11-Q3-M2-Fitness Enhancement Through Physical Activities
Quarter 3 – Module 2:
Fitness Enhancement Through
Physical Activities
Physical Education 11
Alternative Delivery Mode
Quarter 3 – Module 2: Fitness Enhancement Through Physical Activities
First Edition, 2020
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Team Leaders:
School Head : Amelinda A. Fandialan
LRMDS Coordinator : Donna S. Villanueva
Introductory Message
This Self-Learning Module (SLM) is prepared so that you, our dear learners,
can continue your studies and learn while at home. Activities, questions, directions,
exercises, and discussions are carefully stated for you to understand each lesson.
Each SLM is composed of different parts. Each part shall guide you step-
bystep as you discover and understand the lesson prepared for you.
Please use this module with care. Do not put unnecessary marks on any part
of this SLM. Use a separate sheet of paper in answering the exercises and tests. And
read the instructions carefully before performing each task.
If you have any questions in using this SLM or any difficulty in answering the
tasks in this module, do not hesitate to consult your teacher or facilitator.
Thank you.
This module was designed and written with you in mind. It is here to help you master
the Health related and skills related fitness. The scope of this module permits it to
be used in many different learning situations. The language used recognizes the
diverse vocabulary level of students. The lessons are arranged to follow the standard
sequence of the course. But the order in which you read them can be changed to
correspond with the textbook you are now using.
The module is divided into two lessons, namely:
● Lesson 1 – Components of Health-Related Fitness
● Lesson 2 – Principles of training and Barriers to Physical Activity
● Lesson 3 – Importance of Good Nutrition
Let’s see how well you remember the different aspects that contribute to
a person’s overall physical fitness.
Activity 1: “Arrange Me”
Direction: Analyze and arrange the scrambled letters to form a word. This is the test
where you can remember the health and skills related components.
1. DOBY PMOCTIONOSI— The relative percentage of muscle, fat, bone, and other
tissues that comprise the body. A fit person has a relatively low, but not too low,
percentage of body fat (body fatness).
6. TYGILAI—The ability to change the direction of the movement of the entire body
rapidly and accurately in space.
8. TIONCOORANID—The ability to use the senses with the body parts to perform
motor tasks smoothly and accurately.
10. TIONRAEC MTIE—The time elapsed between stimulation and the beginning of
reaction to that stimulation
Lesson
Components of
1 HealthRelated Fitness
At the end of the lesson, the learners should be able to;
⮚ Identify the components of health-related fitness, and ⮚
Define the health-related and skills-related fitness.
Skill-related
Definition Example
components
The ability to change the A badminton player moving
position of the body around the court from back to
Agility quickly and control the front and side to side at high speed
movement. and efficiency.
The ability to maintain the A sprinter holds a perfectly still
body’s center of mass above sprint start position and is ready
Balance the base of support. to go into actions as soon as the
gun sounds.
1. This is the most basic principle that indicates doing “more than normal”.
2. Refers to number of times a physical activity is done each week.
3. It is a gradual increase exerting effort or load that is done not too slowly, nor
to rapidly.
4. This is when the body does not have time to adapt to training and as a result
the fitness of the athletes declines, and they are more at risk of becoming ill
or injured.
5. It is also referred to as the magnitude of the effort required to perform an
activity or exercise.
6. This suggests that overloading must specifically train a desired body part to
improve.
7. It is the duration or the length of session of a physical activity.
8. This shows that benefit and changes achieved from overload will last only if
training is continuous.
9. Training is manipulated by offering a variety of training
10. All athletes are different. Training must be related to the athlete’s age and
gender, their injury status and fitness level.
WORD POOL
Overload principle Intensity Frequency Principle of Progression
Overtraining Principle of Specificity Time Type
Individual Needs Principle of Reversibility
What’s New
Lesson
Principles of training and
2 Barriers to Physical Activity
Many technological advances and conveniences that have made our lives easier and
less active, many personal variables, including physiological, behavioral, and
psychological factors may affect our plans to become more physically active.
Understanding common barriers to physical activity and creating strategies to
overcome them may help make physical activity part of daily life. People experience
a variety of personal and environmental barriers to engaging in regular physical
activity.
Personal Barriers
With technological advances and conveniences, people’s lives have in many ways
become increasingly easier, as well as less active. In addition, people have many
personal reasons or explanations for being inactive. The most common reasons
adults do not adopt more physically active lifestyles are cited as
The top three barriers to engaging in physical activity across the adult lifespan are : ●
time
● energy
● motivation
In a 2013 study that aimed to identify the external and internal barriers to physical
activity and exercise participation among middle-aged and elderly individuals the
most common external barriers among the middle-aged and elderly respondents were
'not enough time', 'no one to exercise with' and 'lack of facilities'. The most common
internal barriers for middle-aged respondents were 'too tired', 'already active enough',
'do not know how to do it' and 'too lazy', while those for elderly respondents were 'too
tired', 'lack of motivation' and 'already active enough’.
Other barriers include:
∙ cost ∙ facilities
∙ illness or injury ∙ transportation
∙ partner issues ∙ skill
∙ safety considerations ∙ childcare
∙ uneasiness with change ∙ unsuitable programs
Environmental barriers
The environment in which we live has a great influence on our level of physical
activity. Many factors in our environment affect us. Obvious factors include the
accessibility of walking paths, cycling trails, and recreation facilities. Factors such
as traffic, availability of public transportation, crime, and pollution may also have an
effect. Other environmental factors include our social environment, such as support
from family and friends, and community spirit. It is possible to make changes in our
environment through campaigns to support active transportation, legislation for
safer communities, and the creation of new recreation facilities.
What is It
Lesson
Importance of Good
3 Nutrition
At the end of the lesson, the learners should be able to;
a. Define what is nutrition
b. Identify the importance of proper nutrition
Nutrition-is the health branch that stresses the importance of food for growth and
development, as well as in lowering the chances of acquiring diseases and illness.
Proper nutrition relies on the mix of food with varying nutrients that we need to eat
every day. Having too much or too little of these nutrients can lead to illnesses. The
key principles of nutrition are adequacy, balance, and variety.
Why it is important?
Most people know good nutrition and physical activity can help maintain a healthy
weight. But the benefits of good nutrition go beyond weight. Good nutrition can help:
What is good nutrition?
Good nutrition means your body gets all the nutrients, vitamins, and minerals
it needs to work its best. Plan your meals and snacks to include nutrientdense foods
that are also low in calories.
3.
4.
5.
What I Can Do
Job well done! it’s nice to know that you’ve learned a lot in the past
learning session. It’s time to perform the tasks.
Directions: Rate your stunts after performing the different tasks assigned by
checking the description stated below. Compute your scores and refer to the
equivalents.
Score Equivalents: 16-20 = Excellent
11-15 = Good
6-10 = Fair
0-5 = Need Improvement
I need
improvem I am I am very
I am
ent to good at satisfactory
skillful at
practice at this at this
TASKS/STUNTS stunt. stunt. this stunt.
this
stunt. (2) (3) (4)
(1)
1. One Foot Balance Left/Right
foot (10 seconds)
2. Run in Place (20 seconds)
3. Push-ups (10 reps)
4. Side leg raise Right/left leg
(10 reps)
5. Single leg hopping Right/left
foot (10 reps)
Total Score /20
Follow up questions:
1. After you performed the stunts what do you feel?
2. As a student what do you think the benefits of participating in physical activity.
Can you cite at least 10 benefits of health-related fitness exercises.
Assessment
Directions: Read each statement carefully. Choose the best answer. Write your
answer on a separate sheet.
1. Which of the following is not an example of skill-related fitness?
a. Agility c. Flexibility
b. Coordination d. Reaction Time
2. Which of the following is NOT good to maintain your healthy eating habits?
a. adds more fruits and veggies c. prepares unhealthy snack.
b. control portion sizes d. reduces fat, salt, and sugar.
8. Which two of the following are not aspects of skills related fitness?
a. Agility, reaction time c. Cardiovascular, flexibility
b. Power, speed d. Balance, coordination
9. Which of the following would be most important to a shot putter.
a. Agility c. Muscular Endurance
b. Flexibility d. Power
Additional Activities
In this activity the students will be able to understand the concepts of being
physically fit especially during the pandemic situation. And give the students to
express their thoughts about health through essay writing.
Activity 7: What I Think!
Direction: Imagine that you are writing an article for sports magazine. Your task is
to write an essay about How to Enhance my Fitness During Pandemic and how to
encourage the people to become physically fit by engaging in sports. Write your
answer on your activity sheet
The rubric below shows how your essay will be graded RUBRIC FOR ESSAY
WRITING
Approaching
Advanced Proficient Developing Beginning
Criteria Proficiency
(5pts) (4pts) (2pts) (1pt)
(3pts)
Content Content Content Content is Content is Content is very
surmounts reaches near the beyond the basic and
anticipation expected expected expected lacks in-depth
. Treatment result. result. result details analysis
of details is Treatment of Treatment of are in the
advanced details with details with developing
and indepth some shallow some shallow phase and
ideas ideas. very shallow
Organiza The The structure The structure The The is
tional structure of of the essay is of the essay is structure of unorganized
And style the essay is organized, and somewhat the essay is and not
highly coherence is organized and not too coherent with
organized obvious. shows organized the topic.
and shows There is coherent. and There is no
coherence. variety in There is coherent. variety in
There is style which somehow a There is little structure and
variety in makes the variety in style variety in subject matter.
style which essay which makes structure
makes the impressive. the essay and subject
essay very good.
impressive.
Grammar There are There are There are There are Grammar
no minimal some many errors lacks order
grammatical grammatical grammatical found in the and neatness.
errors in the errors in the errors found in grammar. There are
essay. essay. the essay Editing is numerous
suggested errors.
Major
reconstruction
is suggested.
Spelling There no There are 1-3 There are 4-6 There are 7- There are more
spelling errors in errors in 10 errors in than 10 errors
errors in the spelling. spelling. spelling in spellings
theme
Total /20