12

HEALTH OPTIMIZING
PHYSICAL EDUCATION
Quarter 3 – Week 4-5
Learning Activity Sheets (LAS)

1
 Pre-test
Direction: Choose the letter of the best answer. Write your answer on a separate
sheet of paper

1. It is an individual’s level of effort (light, moderate, vigorous).

a. Frequency c. Time
b. Intensity d. Type
2. RPE means___________.
a. Rate of Perceived Exertion c. Range of Perceived Exertion

b. Range of Preliminary Exertion d. Rate of Preliminary Exertion

3. It is most often used to test muscular strength.
a. 3-minute Step Test c. The Basic Plank
b. The Push-up Test d. Zipper Test
4. It is the number of training sessions that are performed during a given period
(usually one week).
a. Frequency c. Time
b. Intensity d. Type
5. The duration of a workout (including warm-up and cool-down) or the length of
time spent in training.
a. Frequency c. Time
b. Intensity d. Type
6. How many health-related fitness components are there?
a. 3 c. 5
b. 4 d. 6
7. The ability to use your entire body for long period of time without stopping. This
requires a strong heart and lungs.
a. Cardiovascular Fitness c. Flexibility
b. Muscular Strength d. Muscular Endurance
8. The amount of force your muscles can produce.
a. Muscular Strength c. Power
b. Muscular Endurance d. Speed
9. The ability to move your joints through a full range of motion.
a. Flexibility c. Muscular Endurance
b. Reaction Time d. Muscular Strength
10.The percentage of body weight that is made up of fats, such as bones and
muscles.
a. Body Composition c. Power
b. Muscular Strength d. Agility

2
 Lesson
FITT Principles
1

Study

Getting FITT with Dance

When engaging in any form of dance, always consider the FITT (Frequency, Intensity,
Time, Type) principle of training to be able to perform efficiently and minimize
unnecessary body stress and injury.
Frequency (How Often)- number of training sessions that are performed during a
given period (usually one week). About 3 to 4 times per week or more are the
recommended times of exercise for an individual.

Example:
Goal Sun Mon Tues Wed Thurs Fri Sat
Cardiovascular
(3- Minute
Step Test) Workout Workout Workout Workout Workout
Session Session Session Session Session
Rest 1 2 Rest 3 4 5

Intensity (How Hard)- an individual’s level of effort (light, moderate, vigorous).

Example:

Sample Activities Light Moderate Vigorous

Cardiovascular
Endurance Slow walking Fast walking Jogging

This Rate of Perceived Exertion (RPE) scale below is used to measure the
intensity of your exercise/ physical activity. This value gives a reference point for an
individual’s internal load which can be compared with others during a similar
session.

RPE CHART (Rate of Perceived Exertion)

Rate Level Effort Description

3
 Maximum Effort
• Feels almost impossible to keep going
10 Activity • Completely out of breath, unable to talk
• Very difficult to maintain exercise intensity
• Can barely breathe and speak a single
9 Very Hard Activity word
• On the verge of becoming uncomfortable
7-8 Vigorous Activity • Short of breath, can speak a sentence
• Feels like you can exercise for hours
4-6 Moderate Activity • Breathing
• Feels like you can maintain for hours
• Easy to breathe and carry on a
2-3 Light Activity conversation

 Anything other than sleeping, watching TV,

1 Very Light Activity riding a car, etc.

Time (How Long) - duration of a workout (including warm-up and cool-down) or the
length of time spent in training. To improve health-related fitness, trainers
recommend 20 to 30 minutes of nonstop exercise.
Example:

Goal Sun Mon Tues Wed Thurs Fri Sat

Slow Slow Fast
walking Walking walking Jogging Jogging
CARDIOV
ASCULAR Rest Rest
30 30 25 20 20
minutes minutes minutes minut minutes
es

Type (What Kind) - mode of physical activity (swimming, jogging, dancing).

Learning Activities

Activity 1. My FITT Goals!

Directions: Now that you have assessed your fitness level, you are now ready to
engage in moderate to vigorous physical activities. But you need to set fitness goals
based on FITT principles to achieve/maintain HRF. Try to make your own FITT Plan.

4
 Principle Sample Your FITT Goal
FREQUENCY (how often) 4-5 times a week
INTENSITY (how hard) 2-4 sets (10-20
repetitions)
TIME (how long) 30- minutes
TYPE (what kind) * Cardio- Push up (Poor Result)
vascular
endurance, Muscular
strength, Muscular
endurance, Flexibility,
Weight Loss (BMI)
Focus on what type of health-related fitness that you got Fair, Poor, Very Poor
and Needs Improvement. Refer to the Physical Fitness Result Card.

If all results are within the standards (Excellent, Very Good, Good), still you
need to make your FITT Goal. Just maintain doing it. Remember, your target is
to improve!

Activity 2. Let’s Work It Out!

Directions: Based on your FITT Goal, make an Activity Exercise Work-Out Plan. Be
guided with the Rubrics.
My Activity Exercise Work-out Plan
Goal: (why you will do physical activity/exercise? It must be specific)
Date of Implementation: (when will you start conducting your plan?).
Note: You will implement this plan for the whole duration of the semester (8 weeks).
Activity: (refer your set(s) of activity on your FITT plan)

Week Mon Tues Wed Thurs Fri Sat Sun

1
2
3
4
5
6
7
8

Rubrics for Activity Exercise Work-out Plan

Score 4 3 2 1
Work-out Complete, Almost Incomplete Irrelevant
Plan legible and complete, and illegible at all
realistic. legible and and not so
realistic realistic
Activity Appropriate to Almost Not Not
Selection the component appropriate to appropriate appropriate
selected by the the to achieve the to the goal
5
 student. All component over-all goal. set. All
activities are selected by One activity activities
relevant to the the student. is listed need
over-all goal All activities to be
are relevant relevant but reworked to
to the over-all over-all, the fit the scope
goal activity of the plan
will not help
reach the
goal
FITT Activity is Activity is Activity in Activity is
Application appropriate, almost not correct, totally not
relative, appropriate, correct
achievable and relative, inappropriate
measurable achievable and relative
and
measurable
Goals All written Almost all Few of the Notable to
short-term and written written short- apply the
long term goal shortterm goal term goal is pillars of
is measurable, is measurable, measurable, setting goals
achievable, achievable, achievable, to the task
specific and specific and specific and
realistic realistic realistic but
some do not
meet the
criteria
Creativity Very creative Almost There is No trace of
& and very neat creative and somewhat an creativity is
Neatness almost neat attempt of being
creativity. Not applied and
so neat not
appealing

Generalization/Reflection

6
 Post-test

I. Multiple Choices.
Direction: Choose the letter of the best answer. Choices are inside the box.

a. Frequency c. Time

b. Intensity d. Type

1. Push-ups (Poor Result)

2. 30- minutes
3. 2-4 sets (10-20 repetitions)
4. 4-5 times a week
5. how often
6. how hard
7. how long
8. what kind
9. Curl-ups (Fair Result)
10.5 sets (30-50 repetitions)

II. True or False.

Direction: Write T if the given statement is correct. Write F if the statement is
incorrect.

11.When engaging in any form of dance, you don’t always consider the FITT
(Frequency, Intensity, Time, Type) .
12.To improve health-related fitness, trainers recommend 20 to 60 minutes of
nonstop exercise.
13.Time is the duration of a workout (including warm-up only).
14.This Rate of Perceived Exertion (RPE) scale is used to measure the frequency of
your exercise/ physical activity.
15.About 3 to 4 times per week or more are the recommended times of exercise for
an individual

7
Answers Key
PRE-TEST LESSON 1
1. B LESSON 1 ASSESSMENT:
ACTIVITY 1:
2. A ACTIVITY 1 MY FITNESS
3. B MAP 1. D11 .B
4. A ( Answers ( Answers 2. C12 .B
5. C may vary) 3. B13 .B
may vary) 4. A14 .B
6. C
7. A 5. A15 .A
8. A 6. B
9. A 7. C
10. A 8. D
9. D
10. B

References
Books
Aparato, C. R., Brebante, Z. T., Callo, L. F., & Dajime, P. F. (2017). Physical
Education andHealth (First ed., Vol. 2). 856 Nicanor Reyes Sr. St. Sampaloc Manila:
Rex Book Store, Inc.
Apolonia, M. L., Collao, M. P., Gabayan, P. A., & Kamus, M. R. (2017). Dance for
Life (Health-Optimizing Physical Education HOPE Series for Senior High School. (J.
A. Porto, Ed.) 839 EDSA, South Triangle, Quezon City: C & E Publishing, Inc.
Callo, L. F., Camiling, M. S., Yap, J. C., Cagulang, J. P., Doria, J. C., Deveraturda,
E., &
Grecia, J.-a. G. (2015). Physical Education and Health - Grade 10 Learners
Material (first ed.). (M. Manguerra, Ed.) 5th Floor Mabini Bldg. DepEd Complex
Meralco Avenue, Pasig City: Vibal Group, Inc.

Online Sources
Bjoraker, J. (2020, June 7). Farnsworth Aerospace. Retrieved from Google:
https://www.spps.org/Page/18206

Department of Education. (2020, June 9). Retrieved from Google:

https://www.deped.gov.ph/wp-content/uploads/2019/12/DO_s2019_034.pdf
Health-Related Physical Fitness. (2020, June 6). Disease Prevention And Healthy
Lifestyle. Retrieved from
https://courses.lumenlearning.com/sunymonroecched110/chapter/health-benefits-
of-physical-activity/
Healthy.SD.Gov. (n.d.). Retrieved from Google: https://healthysd.gov/use-the-
fittchart-toget-fit/
Journal Writing Rubrics. (2020, June 9). Retrieved from Google:
http://eettphillips.pbworks.com/w/page/30507983/Journal%20Writing%20Rubric
NCHPAD. (2020, June 8). Retrieved from Google:
https://www.nchpad.org/1194/5824/The~Importance~of~Physical~Activity~for~Ind
ividuals~with~Arthritis